Ina haere koe ki te toa, ka kite koe i ngā huawhenua me ngā hua ataahua e kanapa ana i te karaka, te kōwhai, me te whero? Ko ngā mea pēnei i te kāreti, te paukena, te kūmara, me te papaya ka whiwhi i taua tae ataahua nā te mea he matūkai e kiia nei ko te beta-carotene. Ehara i te mea he mea noa iho tēnei e homai ana i te tae. He matūkai tino nui e tino whai hua ana ki tō tātou tinana, ā, he maha ngā painga hauora e kawea mai ana. Nō reira, i tēnei rā, me kōrero tātou mō te aha tēnei beta-carotene me ngā painga e homai ana ki a tātou.
He aha te beta carotene?
He matūkai te beta-carotene ka hurihia hei huaora A i muri i te urunga ki roto i te tinana. Hei whakamārama, koinei te matūkai matua (provitamin A) o te huaora A. Ka āwhina te beta-carotene i ō tātou tinana ki te hanga i te nui o te huaora A e hiahiatia ana e rātou.
He mea nui te Huaora A mō ō tātou tirohanga. Ehara i te mea koinā anake, engari he mea nui anō hoki mō te mahi hauora o ngā whekau nui pēnei i te ngākau, ngā pukahukahu, me ngā whatukuhu, me te tipu o ngā pūtau.
Hei tāpiri, he antioxidant kaha te beta-carotene, he toa e whawhai ana ki ngā matūriki kino e kiia nei ko ngā rauropi kore utu e kino ana i ngā pūtau o tō tātou tinana, e puta ai ngā mate maha me te whakateretere i te koroheketanga.
He aha ngā painga matua o te beta-carotene mō tō tātou tinana?
He maha ngā painga hauora e puta mai ana i te kai i ngā kai e nui ana te beta-carotene. Me titiro tātou ki ngā painga matua.
| Painga hauora | He whakamārama māmā |
|---|---|
| Hauora Kanohi | Ka huri hei huaora A, ā, ka āwhina ki te pupuri i te tirohanga pai. Kua kitea e ngā rangahau ka taea e ia te whakaiti i te mōrearea o ngā mate pēnei i te mate kanohi, e ngoikore ai te tirohanga, inā koa i a tātou e pakeke haere ana, mā te 35%. |
| Te Mahara me te Mahi a te Roro (Te Mahi Hinengaro) | Hei ārai mate, ka āwhina i te tiaki i ngā pūtau roro me te whakapai ake i te mahara me te kaha ako. Tērā pea ka āwhina i te whakaiti i ngā tohu o te ngaronga mahara e puta mai ana i te koroheketanga me te mate a Alzheimer. |
| Te Tiaki Kiri | Ka āwhina i te kiri kia ora, kia kanapa. Kei te Beta-carotene anō hoki te kaha ki te whakaiti i te kino o te kiri mai i ngā hihi UV kino o te rā. |
| Te whakaiti i te mōrearea o te mate pukupuku (Te Ārai i te Mate Pukupuku) | Kua kitea e ngā kairangahau mā te kai e nui ana te beta-carotene me ētahi atu antioxidants ka taea te whakaiti i te mōrearea o ētahi momo mate pukupuku, pērā i te mate pukupuku o te ū, te pukahukahu, me te repeure. |
He mōrearea kei nui rawa te beta carotene e kainga ana?
He mea tino nui tēnei.
He huaora wairewa-ngako te Huaora A. Ko te tikanga ka taea te rongoa i roto i ō tātou tinana, inā koa i roto i te ate. Mēnā ka nui rawa te tango i ngā tāpiringa huaora A mō te wā roa, ka pāngia te tinana e te paitini. Ka pāngia pea koe e te whanoke, te whakapairuaki, te mamae o ngā hononga, ā, i ngā wā kino rawa atu, ka taea te koma, tae noa ki te mate.
Engari, ko te rongo pai, he tata tino haumaru te beta-carotene. Ahakoa te nui o ngā huawhenua me ngā hua e kai ana koe i te beta-carotene, ko te nui o te huaora A e hiahiatia ana e tō tinana ka puta, ā, ko te toenga ka tukuna atu. Nō reira, kāore te beta-carotene mai i te kai i te paitini.
Heoi, ki te roa te wā e tangohia ana e te tangata he nui ngā horopeta o ngā tāpiringa beta-carotene, ko te mea anake ka tupu ko te huri o te kiri ki te kōwhai-karaka. Ka kiia tēnei āhuatanga ko te carotenemia. Ehara tēnei i te mea morearea, ā, ka hoki te kiri ki te āhua noa i roto i ētahi rā ina mutu te tango i ngā tāpiringa.
He whakatūpato tino nui: Kua kitea e ngā rangahau ka nui ake te tūponotanga o te hunga kaipaipa ki te mate pukupuku pūkahukahu mēnā ka nui te horopeta o ngā tāpiringa beta-carotene e tangohia ana e rātou. Nō reira, ki te mea he kaipaipa koe, kaua rawa e whakamahi i ngā tāpiringa beta-carotene me te kore he tohutohu hauora.
E hia te nui o te beta carotene e hiahiatia ana e tātou?
Kāore he Kai e Manakohia ana mō te beta-carotene. Heoi, he nui ngā kai e taunakihia ana mō te huaora A i ia rā i runga i te tau me te ira tangata. Ka taea e tātou te whakatutuki i tēnei hiahia huaora A mā te kai i ngā kai e nui ana te beta-carotene.
Kei te ripanga i raro nei ngā kai e taunakitia ana mō ia rā (mcg RAE - Retinol Activity Equivalents) mō te huaora A.
| Rōpū tau / kaupapa | Te hiahiatanga o ia rā mō te Huaora A (mcg RAE) |
|---|---|
| 1-3 tau | 300 |
| 4-8 tau | 400 |
| 9-13 tau te pakeke | 600 |
| 14-18 tau te pakeke (tāne) | 900 |
| 14-18 tau te pakeke (ngā kōtiro) | 700 |
| Tāne pakeke | 900 |
| Ngā wāhine pakeke | 700 |
| Ngā whaea hapū | 770 |
| Ngā whaea e whāngai u ana | 1300 |
He aha ngā kai e nui ana te beta carotene?
He pai ake te tiki i tēnei matūkai mai i ngā kai taiao kaua i ngā tāpiringa.
- Kōwhai me te karaka:Kāreti, kūmara (ina koa ko te kūmara kōwhai), paukena, papaya, māngo, tāte.
- Kakariki: Pīnihi, kāreti, kāpeti rau, tīhi Swiss chard.
- Whero: Pepa pere whero.
He mea ngaro iti: He matūkai wairewa-hinu te Beta-carotene, nō reira he māmā ake te mimiti mā te tinana ina tunua ēnei huawhenua ki te hinu iti, pērā i te hinu kokonati, ina hangaia rānei hei sambal ka kainga me te kokonati.
He haumitanga pai te tāpiri i ēnei hua me ēnei huawhenua kanapa ki tō kai hei oranga hauora. Mena kei te hiahia koe ki tētahi tāpiringa nā tētahi mate hauora, nā tētahi atu take rānei, me kōrero ki tō tākuta.
Karere Tangohia ki te Kāinga
- He matūkai kaha te Beta Carotene e kitea ana i roto i ngā huawhenua karakara pērā i te kāreti, te kūmara, me te paukena, ka hurihia hei huaora A i roto i te tinana.
- He maha ngā painga hauora e tukuna ana e ia , pērā i te whakapai ake i te tirohanga, te hauora o te kiri, te mahi a te roro, me te tiaki i te mate pukupuku.
- Ahakoa he mea morearea te nui rawa o ngā tāpiringa huaora A, kāore te beta-carotene mai i ngā kai tūturu i te paitini ki te tinana.
- Ko te huarahi pai ko te whakatutuki i ō hiahia mō te beta-carotene mai i ngā huawhenua me ngā hua karakara, me te kore e whakamahi i ngā tāpiringa.
- Mena he kaipaipa koe, karohia te tango i ngā tāpiringa beta-carotene me te kore he tohutohu hauora.
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