Ina whakaaro koe he aha te kai mā te parakuihi, ina hiakai rānei koe, he mea ka taea te hanga tere i te hua manu kohuatia. He reka, he kai totika hoki. Engari i ētahi wā kāore tātou e whakaaro ki te maha o ngā painga hauora kei roto i tēnei hua manu iti. Nō reira, i tēnei rā, me kōrero tātou mō tēnei hua manu kohuatia tino māmā, engari he kai totika.
He aha ngā painga o ngā hua manu kohuatia mō ō tātou tinana?
He rite te hua manu ki tētahi kete iti e kī ana i ngā matūkai. Whai muri i te miraka, ko ngā hua manu te puna pai rawa atu o te pūmua kounga teitei. Engari i te matapaki takitahi i ngā painga, ka māmā ake māu te titiro ki tēnei ripanga.
| Te painga | Me pēhea te tupu o tēnā? |
|---|---|
| Āwhina ki te whakaiti i te taumaha. | Nā te nui o te pūmua i roto i ngā hua manu, ka kī tonu koe i te kai i tētahi. Ka āwhina tēnei ki te whakahaere i te kai nui. |
| He tino pai mō ngā whaea hapū me ngā pēpi | He mea nui te pūmua me te huaora D i roto i ngā hua manu mō ngā niho, ngā wheua, me te whanaketanga whānui o te pēpi i roto i te kōpū. |
| Mō te mahi roro me te mahara | He kai nui ngā hua manu i te Choline , he mea nui mō te tipu o ngā pūtau roro me te whakarei ake i te mahara. |
| Tiaki i te tirohanga | Ko ngā antioxidants Lutein me Zeaxanthin e kitea ana i roto i ngā toene hua manu ka āwhina i te tiaki i ngā kanohi mai i te kino i a tātou e kaumātuatia ana. |
| Ka whakanui ake i te kaha hinengaro | Ina koa ka tāpirihia he hua manu ki tō parakuihi, ko te huinga o te pūmua me te choline kei roto ka āwhina i te roro kia mataara tonu puta noa i te rā. |
He whakarāpopototanga, ehara i te mea he kai reka noa te hua manu, engari he kai whai mana hoki e whakarato ana i te oranga ki ētahi o ngā whekau tino nui o te tinana.
He aha rawa te uara kai o te hua manu?
Kia tirohia ngā matūkai kei roto i tētahi hua manu nui kua kohuatia (tata ki te 50 karamu).
| Wāhanga matūkai | Te nui o roto (mā te taumaha ) |
|---|---|
| Ngā Kaora | 77 |
| Pūmua | 6.3 karamu |
| Ngako (Ngako Katoa) | 5.3 karamu |
| Ngako Kūpapa | 1.6 karamu |
| Korekoretere | 186 mirikaramu |
| Konutai | 62 mirikaramu |
Hei tāpiritanga, kei roto hoki i ngā hua manu ngā huaora nui pērā i te huaora A me te huaora D.
Kia tūpato ki ēnei mea i te wā e kai ana i ngā hua manu
Ahakoa te pai o ngā hua manu, me tūpato tonu tātou ki ētahi mea.
- Take cholesterol: Kei roto i ngā hua manu te cholesterol. Heoi, kāore e nui te pānga o te kai i te hua manu kotahi i te rā ki te tangata hauora. Heoi, ka taea e ngā hua manu te whakanui ake i te taumata o te LDL (cholesterol kino) , he momo cholesterol kino ki te tinana. Nō reira, ki te mea he mate manawa, he cholesterol teitei rānei tōu, he pai ake te pātai atu ki tō tākuta e hia ngā hua manu e tika ana.
- Te tāpiri tote: He tokomaha o tātou e kai ana i ngā hua manu kohuatia me te tote me te pepa. Heoi, mā te tāpiri nui rawa i te tote ka nui ake te konutai i roto i te tinana. Kāore tēnei i te pai mō ngā mate pēnei i te toto toto tiketike.
- Tikanga tunu: Ko te kohuatia he hua manu te huarahi hauora rawa atu ki te tunu, nā te mea mā te parai i ngā hua manu ka nui ake te ngako kāore e tika ana.
- Haumaru: He haumaru ake te kai i te hua manu kohuatia mārō i te kai i te hua manu kohuatia mārō nā te mea ka whakaiti i te tūponotanga o ngā mate kitakita pēnei i te Salmonella .
Me pēhea te kohuatia pai o te hua manu, kia ngāwari ai te tihore?
He tino māmā te kohuatia he hua manu.
- I te nuinga o te wā, ina whakatakotoria ngā hua manu ki roto i te kohua wai, ā, ka kohuatia mō te 10-12 meneti i muri i te kohua o te wai, ka mārō te koropupū o ngā toene.
- Ki te hiahia koe kia kohuatia mārire ngā toene, kohuatia mō te 5-6 meneti.
He tohutohu iti hei ngāwari te tihore i ngā anga hua manu
He mahi uaua pea te tihore i te hua manu kohuatia mō ētahi tāngata. Whakamātauria tēnei:
1. Kia mātao ake te hua manu kua kohuatia, patohia mārire ki runga i tētahi mata mārō, pērā i te tēpu, kia puta ai he kapiti iti huri noa i te hua manu.
2. Whakatakotoria te hua manu ki waenganui i ō ringaringa ka pōkaia mārire. Mā tēnei ka wehea te anga o te hua manu.
3. Tihorea te hua manu mai i te taha momona. Ki te mea he uaua, puritia ki raro i te wai matao ka tihorea. Ka māmā ake te mahi pēnā.
Me pēhea te tiaki i ngā hua manu kohuatia?
He tino watea ngā hua manu kohuatia nā te mea ka taea te hanga i mua i te wā. Engari he mea tino nui kia rongoatia tika.
- Ngā hua manu kohuatia mārō: Ka taea te rongoa i roto i te pouaka whakamātao me te anga tonu mō te wiki .
- Ngā hua manu kohuatia mārie: Ka taea te rongoa i roto i te pouaka whakamātao me te anga mō te rua rā pea .
- I waho o te pouaka whakamātao: Kaua e waiho ngā hua manu kua tihoretia, kāore rānei i tihoretia kia kohuatia mārō i te pāmahana rūma mō ngā haora neke atu i te rua . Ka taea e ngā huakita te tipu.
- Te whakanoho ki roto i te pouaka tio:Ehara i te mea pai te whakatio i ngā hua manu kohuatia nā te mea ka kirikiri te mā o te hua manu.
Karere Tangohia ki te Kāinga
- He kai tino māmā, he ngāwari ki te hanga, he kai whai kiko hoki ngā hua manu kohuatia.
- He tino painga mō te whakahaere taumaha, te mahi roro, te tirohanga, me te wā e hapu ana.
- Kāore he raruraru mō te tangata hauora ki te kai i te hua manu kotahi i te rā.
- Mena kei a koe ngā mate pēnei i te mate manawa, te cholesterol tiketike rānei, kōrero ki tō tākuta mō te nui o ngā hua manu e tika ana māu.
- He mea tino nui te penapena tika i ngā hua manu kohuatia ki roto i te pouaka whakamātao kia haumaru ai te kai.
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