Kua kite pea koe i ngā aramona ina haere koe ki te toa, ina kai keke rānei, tika? He tino reka ēnei kākano parauri, iti nei. Engari e mōhio ana koe ki te maha o ngā mea utu nui kei roto i ēnei kākano aramona iti nei mō tō hauora? Ehara i te mea he reka noa iho tēnei, engari he kai tino pai e whakarato ana i ngā painga maha ki tō tātou tinana. Me kōrero tātou mō ēnei aramona i tēnei rā.
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He aha rawa te aramona?
Ki te kī māmā noa, he kākano te aramona e tupu ana i runga i te rākau aramona. Kei roto i te anga mārō o tēnei hua te kākano aramona reka. Ahakoa e kiia ana ēnei he "nati", e ai ki te pūtaiao, he momo kākano tonu.
Kua mano tau te roa o te kai a te tangata puta noa i te ao i ngā aramona. I ēnei rā, e 80% o ngā aramona o te ao e mahia ana i ahu mai i te kawanatanga o California i te Hononga o Amerika. Ināianei, ka kitea ngāwari ngā aramona i roto i ngā hūpāmakete katoa o tō tātou whenua.
Ki te hiahia koe ki te tāpiri i tētahi mea hauora ki tō kai o ia rā, mā te kai i ētahi aramona i te rā ka nui te painga mō tō tinana.
He mīharo te uara kai o tēnei kākano iti!
Pērā i ētahi atu nati, he kai whai kiko anō hoki ngā aramona. Me titiro tātou ki ngā mea kei roto i aua nati.
Whakaarohia, koinei ngā matūkai kei roto i te kotahi hekere o ngā aramona, arā, tata ki te 23 ngā aramona .
| Wāhanga Kai | Rahi |
|---|---|
| Ngā Kaora | Tata ki te 152 |
| Pūmua | 6 karamu |
| Ngako | 15 karamu |
| Ngā warowaihā | 6 karamu |
| muka kai | 3 karamu |
| Huka | 1 karamu |
Hei tāpiritanga, he kai whai rawa ngā aramona i ngā huaora me ngā kohuke, inā koa:
- Huaora E
- Huaora B2
- Konupūmā
- Whēkau
- Pāhare pākawa
He mea tino nui: He mea tino nui kia tūpato ki te nui o ngā aramona ina kai ana koe. Nā te mea he reka, tera pea ka hiahia koe ki te kai nui i te wā kotahi. Ki te pena koe, tera pea ka nui ake ngā kaora me ngā ngako e tāpirihia ana e koe ki tō tinana i tō hiahia. Nō reira, ko te huarahi hauora ko te kai i te 23 aramona (1/4 kapu) ia rā .
He aha ngā painga o te kai aramona mō ō tātou tinana?
He maha ngā painga o te nui o ngā kai o te aramona ki ō tātou tinana. Mena kei te hiahia āwhina koe ki tō ngākau, ki ō wheua, ki tō taumaha rānei, he kōwhiringa pai ngā aramona.
| Te painga | Me pēhea tēnei e tupu ai? |
|---|---|
| Whakahaere i te cholesterol | Ka āwhina ngā aramona ki te whakaiti i te taumata o te cholesterol kino (LDL - Low-Density Lipoprotein) me te whakanui ake i te taumata o te cholesterol pai (HDL - High-Density Lipoprotein) . He āhuatanga ārai-mumura anō hoki ō ngā aramona hei ārai i te mate manawa. |
| Āwhina ki te pupuri i te taumaha hauora | Ahakoa he nui ngā kaora o te aramona, ki te kainga i te iti noa, ka taea e rātou te whakaiti i te mōrearea o te taumaha me te momona. Nā te mea ka makona koe i te pūmua me te muka i roto i te aramona ahakoa he iti te kai, ka āwhina i te whakahaere i te kai pinepine. |
| Ka whakaiti i te toto toto tiketike | Ko ngā matūkai pēnei i te huaora E, te pāhare pāporo, me te konupūmā i roto i ngā aramona ka āwhina i te pupuri i te toto toto iti, he mea nui tēnei hei tiaki i te mate ngakau. |
| Ka whakapakari i ngā wheua | He nui te konupūmā me te whākōkī i roto i ngā aramona, arā, ngā kohuke e rua he mea nui mō te hauora o ō tātou wheua. |
| Ka whakahaere i ngā taumata huka toto | Kei te aramona te kaha ki te whakahaere i te pikinga ohorere o te huka toto i muri i te kai. He mea tino nui tēnei mō te hunga mate huka . Heoi, ki te mea he mate huka koe, me kōrero koe ki tō tākuta i mua i te whakarerekē i tō kai. |
| Ka whakapai ake i te hauora o te nakunaku | E whakaatu ana ngā rangahau hou he āwhina ngā aramona ki te tiaki i te hauora o te ara kai me te ārai mate. Ko te tikanga o te kai hauora he pūnaha ārai mate kaha me te tinana hauora. |
Ngā huarahi ngāwari ki te tāpiri i ngā aramona ki tō kai
He tino pai ngā aramona hei tāpiri atu ki tētahi kai. Haunga te kai noa iho, ka taea hoki e koe te kai i ēnei momo kai:
- Tāpirihia ētahi aramona tapatapahi ki tō parakuihi, ōti, ki runga rānei i te huamata.
- Ka taea e koe te whakatakoto i ēnei ki runga i te raihi miraka e hanga ana e mātou, ki runga rānei i te taro karepe maroke.
- Hei wāhanga o te ranunga ara i hangaia me ētahi atu nati.
- Whakamahia te pata aramona hei utu mō ētahi atu momo pata ki te taro.
- Mēnā he keke, he pihikete rānei tāu e hanga ana, whakamahia te paraoa aramona hei utu mō te paraoa noa.
- Mō te reka me te kakano pai ake, tunua ētahi aramona.
Whakatūpato: Ko ngā aramona i hokona mai i te toa, he mea hanga ki te tote, te huka, me ngā momo kakara, tera pea kei roto he hinu kino. He iti hoki te uara kai. Nō reira, kainga ngā aramona mata i ngā wā katoa e taea ai.
Kia ako tātou i ētahi kōrero mō te Hinu Āmona.
He tino whai hua anō hoki te hinu aramona, i tangohia mai i ngā kākano aramona. He hinu tipu tēnei e nui ana ngā ngako monounsaturated me te huaora E e pai ana mō te ngākau. Ka whakamahia te hinu aramona i roto i ngā hua ataahua me te tunu kai.
Ngā painga hauora o te hinu aramona
He maha hoki ngā painga hauora o te kai i te hinu aramona.
- Te whakahaere i te huka toto: Kua whakaatuhia e ngā rangahau he pai ngā hinu whai ngako monounsaturated me ngā ngako polyunsaturated, pērā i te hinu aramona, hei āwhina i te whakahaere i ngā taumata huka toto i roto i te hunga mate huka momo 2.
- He nui ngā antioxidants: Ka tiakina e ngā antioxidants pērā i te huaora E i roto i te hinu aramona ō tātou pūtau mai i ngā rauropi kore utu e kino ai rātou. Ina nui haere ēnei rauropi kore utu i roto i te tinana, ka puta he āhuatanga e kiia nei ko te ahotea oxidative. He take tēnei o ngā mate pūmau maha pērā i te mate pukupuku, te mate ngakau, me te mate rumatiki.
He pai te hinu aramona mō te kiri?
Āe, tino tika. Mā ngā āhuatanga whakamakuku o te hinu aramona ka āwhina i te whakangawari i te kiri me te whakamamae i te mākūkū. E whakaatu ana ngā rangahau mā te paninga o ngā kirīmi kei roto te hinu aramona ka taea te whakaiti i ngā tohu o ngā mate pēnei i te ekisema me te dermatitis. Ka āwhina hoki tēnei hinu ki te whakapai ake i te kiri me te tae o te kiri.
He pai te hinu aramona mō te makawe?
Ahakoa me nui ake ngā rangahau e hiahiatia ana mō tēnei, e whakaponohia ana ka āwhina te hinu aramona ki te whakamakuku i te makawe me te kiri tumuaki. Ka taea hoki e te hinu aramona te whakaiti i te maroke me te pōturi o te makawe, ā, ka whakaora i te kiri tumuaki maroke me te mākūkū.
Karere Tangohia ki te Kāinga
- Ehara i te mea he kai reka noa iho ngā aramona, engari he kai tino whai kiko hoki.
- He tino pai te kai i te 20-23 aramona (kotahi aune) ia rā mō tō hauora. Mēnā ka nui atu i tēnā, ka tāpirihia pea he kaora kore e hiahiatia ki tō tinana.
- Ka āwhina ngā aramona ki te whakaiti i te cholesterol kino, te whakahaere i te taumaha, me te pupuri i te hauora o te ngākau.
- He tino whai hua te hinu aramona mō te kiri me te makawe.
- Mena he mate pāwera koe ki ngā nati, me kōrero ki tō tākuta i mua i te whakamahi i te aramona, i te hinu aramona rānei.
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