Ngā painga hauora whakamiharo o ngā nati pango kai nui

Kua kai pea koe i ngā nati wōnati, tika? Engari kua rongo kē koe i ngā 'Nati Wōnati Pango'? He momo nati motuhake tēnei, he rerekē te reka i ngā nati wōnati noa e hokona ana i te toa, ā, he nui ake te kounga. Inaa, he rite ki te kai tino pai. Ka miharo koe ina ako koe mō ō rātou uara kai me ngā painga hauora. Kia tirohia tātou he aha ēnei nati wōnati pango, me ō rātou painga hauora whakamiharo.

He aha ngā nati pango?

Ki te kī māmā noa iho, ehara ēnei i te nati wōnati e kitea ana e tātou. Ko ngā nati wōnati Ingarihi e hokona ana e tātou i te toa ka whakatipuria i runga i ngā māra nui. Engari ko ngā nati wōnati pango he momo nati i ahu mai i ngā rākau e tupu noa ana i roto i ngā ngahere o Amerika Te Raki. Koinei te rerekētanga matua i waenganui i ngā mea e rua.

He tino motuhake hoki te reka o ēnei nati pango. He kaha ake, he oneone ake te reka i ngā nati noa. Kei roto hoki i ēnei te nui rawa o te pūmua i roto i ngā nati katoa. Hei tāpiri, he nui te huaora A, te rino, te muka, me ētahi atu kohuke.

E ai ki te pūtaiao, he nui ake ngā taumata o ngā antioxidants me ngā waikawa ngako polyunsaturated i roto i ngā nati pango i ngā nati noa, ā, ka āwhina pea ēnei ki te whakaiti i te mōrearea o ngā mate pēnei i te mate pukupuku, te mate ngakau, me te mate huka.

Ngā painga hauora whakamiharo o ngā nati pango

He kai tino pai ngā nati pango, ā, he pai hoki mō te nuinga o ngā pūnaha o te tinana. Me titiro takitahi tātou ki aua painga.

He tino pai mō te hauora o te ngākau!

He tino āwhina ngā nati pango ki te pupuri i te hauora o te ngākau. Kua kitea e ngā rangahau ka whakapai ake ngā nati i te ngāwari me te mahi hauora o ō tātou oko toto (te uruparenga o ngā oko toto). He māmā noa iho, ka āwhina i ngā oko toto kia urupare hauora ki ngā huringa o te tinana.

Ā, hoki,

• Ka whakaiti i te taumata o te cholesterol kino (LDL cholesterol) i roto i te toto.
• Ka whakaiti i te mōrearea o ngā toto toto kore e hiahiatia .
• Ka whakahaere i te mumura i roto i te tinana.

Āwhina ki te tiaki i ngā mate maha

Kua whakaatuhia e ngā rangahau mā te kai nati pēnei i te nati pango i ia wā ka taea te whakaiti i te mōrearea o te mate manawa me ngā kōhatu o te pūkahukahu. Ina koa, kua kitea he iti ake te mōrearea o te mate huka ki ngā wāhine e kai nati ana i ia wā. Tērā pea ka āwhina i te whakahaere i te toto totoka, te whakaiti i te mōrearea o te mate pukupuku, me te ārai i te mumura o te tinana.

Āwhina ki te whakahaere i te momona

"Mā te kai nati ka momona koe, tika?" ka whakaaro pea koe. He pono, he nui ngā kaora i roto i ngā nati. Engari kua whakaatuhia e ngā rangahau roa ko te hunga e kai ana i ngā nati i te āhua taurite ka iti ake te tūponotanga ka taumaha ake, ka momona ake rānei. Ko te take o tēnei he nui ngā muka i roto . Nā te mea he nui ngā muka, ka āwhina i a koe kia mākona ahakoa he iti noa te kai. Mā tēnei ka āwhina i a koe ki te whakahaere i tō kai nui.

Ka whakatairanga i te tipu o ngā huakita pai i roto i ō tātou whekau.

Kei roto i ō tātou whekau ngā miriona huakita pai e āwhina ana ki te pupuri i tō tātou hauora. He mea nui te pupuri i te taurite o ēnei huakita pai mō te hauora hinengaro me te tiaki hoki i ngā mate pēnei i te mate pukupuku koroni. I roto i tētahi rangahau, ko te hunga i kai i te 43 karamu o ngā nati wōnati i ia rā mō ngā wiki e waru, i nui ake te maha o ngā huakita pai, pēnei i ngā probiotics, i roto i ō rātou whekau.

Kia maumahara, he tūāpapa pai te puku hauora mō te tinana me te hinengaro hauora.

Ka whakahaere i ngā taumata huka toto

He nui ngā polyphenols i roto i ngā nati pango, he momo antioxidant tipu e āwhina ana ki te whakaheke i ngā taumata huka toto. Kei roto hoki i te tiakarete pouri, te tī matomato, me te kawhe tēnei āhuatanga. He rongo pai tēnei mō te hunga e mōrearea ana ki te mate huka, mō te hunga rānei e ngana ana ki te whakahaere i tā rātou mate huka.

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He pēhea te nui o ngā matūkai o ngā nati pango?

He kai whai kiko te nati pango. Me titiro tātou ki ngā kai whai kiko kei roto i te whā punetēpu (1/4 kapu) o te nati pango.

Ngā mea hei whakaaroaro māu i te wā e whakamahi ana i ngā nati pango

Ahakoa ngā painga o ēnei, he iti noa ngā mea hei mōhio māu.

• Mate pāwera: Mena he mate pāwera koe ki ētahi atu nati (hei tauira, pīnati, nati kāhew), he mea whakaaro nui kia kaua e kai i ngā nati pango. Mena he mate pāwera tōu, ka kino pea.
• Ngā Taunekeneke Rongoā: He mea tino nui tēnei. Kei roto i ngā nati pango ngā matū e kiia nei ko ngā tannin . Ka taea e ēnei te taunekeneke me ētahi rongoā. Ina koa,
• Mena kei te tango koe i ngā rongoā whakangawari toto (anticoagulants) ,
• Ki te mea rānei he tangata koe e tango tonu ana i ngā rongoā mō te mamae o te puku, mō te mate puku rānei ,

I mua i te tāpiri i ngā nati pango ki tō kai, me kōrero koe ki tō tākuta me te rapu tohutohu. Māna e kī atu ki a koe mēnā he pai ēnei māu, kei runga i tō āhua hauora.

Me pēhea te tāpiri i ngā nati pango ki te kai?

He kaha ake te reka o ngā nati pango, he uaua ake i ngā nati noa. Nō reira, ka taea e koe te whakamahi i roto i tētahi rihi e hangaia ana e koe me ngā nati. Engari ka kaha ake te reka. Anei ētahi whakaaro:

• Kaihia he miraka kawa me te iti o te honi me ētahi poro nati pango.
• Tāpirihia ina hanga ana i te parāoa panana.
• I te wā e hanga ana i te rimurapa, whakaranua ngā rau pēpara ki te kāriki hei hanga i te ranu pesto reka.
• Tauhiuhia ki runga i tō huamata. Ka tāpirihia he reka pai, he pakari hoki ki te huamata.
• Whakatakotoria ki runga i te wā e hanga ana i te keke kāreti.
• Tāpirihia ki tō ōti o te ata.
• Hangaia te granola i te kāinga mā te tunu i te ōti me te honi.