Kai tahi me te taro, hanga keke, me te whakareka i te kai… He mea nui te pata i roto i ā tātou kīhini, kāore? Engari e kī ana ētahi kāore te pata i te pai mō te tinana, ko ētahi ia e kī ana he maha ngā painga. Nā, he aha te kōrero pono? I tēnei rā, me kōrero tātou mō tēnei pata, ōna painga me ōna huakore, tōna rerekētanga mai i te pata pata, me ngā mea ka taea te whakamahi hei whakakapi i te pata.
Tuatahi, he aha te pata?
He kupu ngāwari noa iho, he hua miraka te pata i hangaia mai i te ngako me ngā pūmua e kitea ana i roto i te miraka me te kirīmi. I Sri Lanka, ko te nuinga o tā mātou whakamahi i te pata i hangaia mai i te miraka kau. Heoi, ka hangaia hoki te pata mai i te miraka o ngā kararehe pēnei i te hipi, te koati, me te kau kau.
Ka hangaia te pata mā te ruru i te miraka, i te kirīmi rānei, kia wehea ai te ngako mai i te wai (miraka pata). I ētahi wā ka tāpirihia e ngā kaihanga te tote me te tae kai.
Engari, kua rongo pea koe i ngā mea pēnei i te "Pīnati pata" me te "Aporo pata." Ahakoa he "pata" kei roto i ō rāua ingoa, ehara i te pata. I karangatia pērātia nā te mea he rite ki te pata te āhua.
Ahakoa te whānui o te whakapono he kino te pata mō te tinana, kua roa ngā kaipūtaiao e tautohetohe ana mō tēnei mea. Nā te mea he kai nui te ngako o te pata. Engari he nui atu ngā āhuatanga o te pata i te nui o te ngako.
Kia ako tātou mō ngā matūkai kei roto i te pata.
Anei ngā mea kei roto i te punetēpu pata kore tote:
- Ngā Kaora: Tata ki te 102
- Ngako: 11.5 karamu (7 karamu o ēnei he ngako kukū )
- Warowaihā, muka , huka, me te pūmua: 0 karamu.
Hei tāpiri, he puna pai te pata mō:
I mōhio koe he rerekē ngā momo pata?
He maha ngā momo pata e whakamahia ana e tātou mō ngā mea rerekē.
Pata whāngai tarutaru
He mea hanga mai i te miraka o ngā kau whāngai tarutaru , ehara i te mea nō ngā kau e whāngaihia ana ki te witi. Ki te whakatauritea ki te pata noa, he iti ake ngā ngako kukū o tēnei momo, he nui ake ngā ngako kore kukū. Nō reira, ina whakamahia i te rahinga, he nui ake ngā painga hauora i te pata noa. He nui te huaora K i roto i te pata whāngai tarutaru.He puna pai mō ngā matūkai e kiia nei ko ngā waikawa ngako Omega -3, te waikawa linoleic Conjugated (CLA), me te Butyrate .
Pata whiu
Ka hangaia tēnei mā te tāpiri hau hauota ki te pata noa, mā te patupatu rānei ki te patupatu. He nui ake te rōrahi, ā, he māmā ake. Nō reira he pai mō ngā mea pēnei i te hora ki runga i te taro. Engari kaua e whakamahia hei hanga keke, hei tunu kai rānei, nā te mea he rerekē te matotoru, ā, e kore tō kai e tunu tika.
Pata iti-ngako
Kua whakaitihia te ngako o tēnei momo miraka mā te 40% pea, ā, kua tāpirihia ngā mea pēnei i te wai me te gelatin. Nā te nui o te wai i roto, kāore hoki tēnei e pai mō te tunu, te parai rānei.
Pata kua whakamāoritia / Ghee
Ka hangaia te ghee mā te whakarewa i te pata, ka tangohia ngā totoka miraka me te wai mai i roto. Ka hangaia te ghee mā te whakarewa i te pata i roto i te paraharaha, ka tangohia te pahuka mā e puta mai ana i runga, ka tangohia ngā totoka miraka e toe ana i raro, ka wehea te hinu mārama e puta mai ana i runga. Ko te ghee, e whakamahia ana i roto i te tunu kai Inia, he teitei te pae paowa, he pai mō te parai hohonu me te parai.
Ko te pātai e pātaihia ana e te katoa: He pai ake te pata, te pata rānei?
He kōwhai te tae o te pata me te pata māngaro, ā, e whakamahia ana mō te tunu kai me te hora i runga i te taro. Engari he rerekē rawa ngā kai e hangaia ana i ēnei, ā, he rerekē anō hoki ō rāua pānga ki te hauora. Kia tirohia tēnei rerekētanga.
| Āhuatanga | Pata | Mākarini |
|---|---|---|
| Ngā Kai | Ngako kararehe | Ngā hinu huawhenua |
| Momo ngako matua | Ngako Kūpapa – kei roto i te kāwai ngako "kino". | Ngako kore-kukū(Ngako Kore-Kuku) – kei roto i te kāwai ngako "pai". |
| Pānga ki te cholesterol | Ka taea e ia te whakanui ake i ngā taumata o te cholesterol kino (LDL). | Āwhina ki te whakaiti i ngā taumata o te cholesterol kino (LDL). |
| Ngako Whakawhiti | He iti noa te ngako whakawhiti tūturu kei roto. | Tērā pea kei roto i ētahi pata (ina koa ko ngā momo porotaka/poraka) ngā ngako whakawhiti horihori. He tino kino tēnei mō te hauora. |
| Mō te tunu kai | He tino pai mō te tunu me te tunu kai. | Ko ētahi momo kāore e pai mō te tunu, engari he pai ake mō te hora. |
I te wā e whiriwhiri ana koe i te pata, pānuihia te tapanga me te āta tirotiro, ā, kia mōhio koe ki te whiriwhiri i tētahi waitohu e kī ana "kāore he ngako whakawhiti" me te "0 karamu ngako whakawhiti" rānei. He matū tino kino te ngako whakawhiti kua hono tika ki te mate ngakau.
He aha ngā painga hauora o te pata?
Ki te whakamahia i roto i te rahinga iti, ka taea te whakauru i te pata ki roto i tō kai hauora.
- Ka whakapakari i ngā wheua: Kei roto i te pata te huaora D me te konupūmā. He mea nui ngā mea e rua mō te tipu me te kaha o te wheua. Ka āwhina hoki rāua ki te ārai i ngā mate ngoikore o te wheua pērā i te osteoporosis.
- Ka whakaiti i te mōrearea o te mate pukupuku: He nui te beta-carotene i roto i te pata. Ka hurihia tēnei e tō tātou tinana hei huaora A. Kua whakaatuhia e ētahi rangahau he hononga te beta-carotene ki te whakaiti i te mōrearea o te mate pukupuku o te pūkahukahu me te repeure.
- Whakapai ake i te tirohanga: Ko te beta-carotene i roto i te pata ka āwhina i te whakaroa i te whanaketanga o te pirau kanohi e pā ana ki te koroheketanga me te katarata.
- Mō te kiri hauora: Kei roto i te pata te huaora E. He mea tino nui tēnei mō te hauora o te kiri. Ka whakaiti i te kino o te kiri mai i ngā hihi ultraviolet o te rā, ā, ka āwhina hoki ki te whakaora i te mumura me ngā patunga o te kiri.
Engari, he mōrearea anō hoki tō te pata.
Ahakoa ēnei painga, ko te raru matua o te pata ko te nui o te kaora me te ngako, inā koa te ngako kukū, e hono ana ki te mate ngakau.
Ko te mea nui, ki te whakamahi koe i te pata, me mahi i te iti noa iho . Ehara i te mea pai te kai i ngā punetēpu pata i te rā.
Mena he mate manawa tōu, he nui te cholesterol, kei te ngana rānei koe ki te whakaiti i tō taumaha, me whakawhāiti pea tō kai pata. Ko te tohutohu pai mō tēnei ko te toro atu ki tō tākuta .
Ētahi atu mea ka taea e koe te whakamahi hei whakakapi i te pata
Ki te mea kei te whakaaro koe ki te whakaiti i te nui o te pata, he maha ngā momo pata hauora hei whakakapi māu.
Ngā whakakapinga mō te tunu kai me te tunu kai
- Āwōkātō: He pai te āwōkātō kua pakari, kua kuruhia mō te hanga kai reka nā te mea he pata, he kirīmi te kakano.
- Pata nati: Ka taea te whakamahi i te pata kāhew, te pīnati, te pata aramona rānei hei whakakapi i te pata i roto i ngā kai tunua.
- Hinu Kokonati / Kirīmi Kokonati: Ka taea te whiu i te hinu kokonati, te kirīmi kokonati rānei hei whakakapi i te pata. He tino pai tēnei mō te hanga i ngā mea pēnei i te aihikirīmi.
- Mayonnaise Aquafaba: Ka taea e koe te hanga i tētahi mayonnaise kore hua manu mā te whakaranu i te wai pīni kēne (koinei te aquafaba) me te hinu. He whakakapi pai tēnei mō te pata.
Ngā whakakapinga mō ngā kai me te taro
- Āwōkātō kua kuruhia
- Hāmu
- Hinu oriwa wahine anō
Karere Tangohia ki te Kāinga
- Kāore te pata i te tino kino. Mēnā ka whakamahia i te rahinga iti , ka taea te whakamahi hei wāhanga o tētahi kai hauora.
- Ahakoa kei roto i te pata ngā huaora me te konupūmā, he nui te ngako kukū me ngā kaora .
- Ko te pata whāngai tarutaru, i hangaia mai i te waiū o ngā kau whāngai tarutaru , he huarahi pai rawa atu i te pata noa.
- He hinu huawhenua te mea hanga mō te mākārini. Ahakoa kei roto ngā ngako "pai", kia tino mohio kei roto ngā ngako whakawhiti i te wā e hoko ana.
- Mena kei a koe ngā mate pēnei i te mate ngakau, te cholesterol tiketike rānei, me whakawhāiti te kai pata.
- He maha ngā momo whakakapinga hauora mō te pata, pērā i te āporo, te hummus, me te hinu oriwa.
- Mena he āwangawanga āu mō tō kai me ngā taumata cholesterol, me kōrero tonu ki tō tākuta .
Pata, ngā āhuatanga o te pata, te pata mātini, te kai hauora, te cholesterol, te ngako kukū, te pata Sinhala
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero