He pai ki a tātou katoa te hupa wheua, te kari rānei ina kai tātou i te mīti kau, i te hipi rānei, kāore? He tino pai ki a tātou katoa te ngotea i te 'hinu wheua' i roto i te wheua. Haunga tōna reka, i mōhio koe he mea tino pai tēnei hinu wheua mō tō tātou hauora? Kua whakamahia e te iwi o te ao katoa te hinu wheua hei kai whai kiko mai anō i ngā wā onamata. I tēnei rā, me kōrero tātou mō ngā painga hauora whakamiharo o tēnei hinu wheua reka mō tō tātou tinana.
He aha tonu te hinu wheua?
He kupu ngāwari, he kiko ngohengohe, he hautai te hinu wheua e kitea ana i roto i ngā wheua o ngā kararehe. Ko te nuinga o te wā ka kitea i roto i ngā wheua nui pēnei i te tuaiwi, te hope, me te huha. Ko te mea e motuhake ai, kei roto i a ia ngā pūtau take, arā, ngā pūtau e hanga ana i ngā pūtau toto whero me te toto mā e hiahiatia ana e ō tātou tinana. He maha ngā mahi nui a ēnei pūtau, pēnei i te kawe i te hāora puta noa i te tinana me te āwhina i te toto kia totoka.
He aha ngā painga hauora o te hinu wheua?
I te rongonuitanga o te hinu wheua i roto i ngā wharekai rongonui o te ao, ka tīmata ngā tākuta me ngā kaipūtaiao ki te aro nui atu ki tēnei kai. Ko te wā tēnei i kitea ai ēnei painga hauora whakamiharo.
Ka whakaiti i te mōrearea o ngā mate e pā ana ki te taumaha
Whakaarohia, kei roto i te kiko ngako o te hinu wheua tētahi homoni motuhake e kiia nei ko te `(Adiponectin)` . Ka āwhina tēnei homoni ki te wawahi i te ngako o te tinana. Ka āwhina hoki ki te pupuri i te aro o te insulin. Nō reira, ka taea e tēnei homoni `(Adiponectin)` te whakaiti i te mōrearea o te whakawhanake i ngā mate pēnei i te mate huka, te mate ngakau, me te mate pukupuku e hua mai ana i te momona.
Kua kitea e ngā rangahau he hononga tika te nui o te adiponectin i roto i te tinana ki te whakaiti i te mōrearea o te mate huka me te mate ngakau. Kua whakaaturia he iti ngā taumata o tēnei homoni i roto i te hunga taumaha rawa, ā, ina heke te taumaha, ka piki ake ō rātou taumata.
Ka pupuri i te hauora o te kiri, ngā wheua, me ngā hononga
He mea nui tēnei ki te tini o te tangata. Kī tonu te hinu wheua i te "Collagen." He pūmua te Collagen e whakanui ana i te hauora me te kaha o te kiri me ngā wheua. Ka āwhina te Collagen ki te whakaiti i ngā mea pēnei i te kita o te kiri me te ngoikore o te wheua i a tātou e pakeke haere ana.
Hei tāpiritanga, he nui hoki te hinu wheua i roto i tētahi matū e kiia nei ko te "Glucosamine." He tino āwhina tēnei ki te whawhai ki te osteoarthritis, ki te whakamamae i te mamae o ngā hononga, me te whakaiti i te mumura o ngā hononga. Mena kei te mamae tonu ō hononga pēnei i ō turi me ō tuke, he mea tino nui tēnei.
Āwhina ki te whakaiti i te mumura i roto i te tinana
Ko te mumura mau tonu i roto i te tinana te pūtake o ngā mate kino maha, tae atu ki te mate pukupuku, te mate ngakau, te mate huka, te mate rumatiki, te pouri, me te mate a Alzheimer.
He nui ngā matū kei roto i te hinu wheua e kiia nei ko te `(Glycine)` me te `(Conjugated Linoleic Acid)`. Kua whakamātauhia e te pūtaiao he kaha ngā āhuatanga ārai-mumura o ēnei e rua. Nō reira, mā te tāpiri i te hinu wheua ki te kai ka āwhina i te tiaki i a koe mai i ēnei mate kino ki tētahi taumata.
Me titiro tātou ki ngā kai totika kei roto i te hinu wheua.
He nui te ngako me te karori i roto i te hinu wheua, engari he nui anō hoki ngā matūkai whai hua, pērā i te huaora B12.
Kei raro nei tētahi tauira o ngā matūkai kei roto i te 100 karamu o te hinu wheua renitia me te nui o te Tahua e Manakohia ana mō ia Rā (RDI) e whakaatuhia ana e rātou.
| Matūkai | Ōrau o te Uara o ia Rā (% o te RDI) |
|---|---|
| Huaora B12 | 52% |
| Riboflavin | 39% |
| Rino | 17% |
| Huaora E | 15% |
| Huaora A | 5% |
| Tiamina | 2% |
Anei hoki ngā matūkai kei roto i te 100 karamu o te hinu wheua caribou mata.
- Ngā Kaora: 785
- Ngako:84 karamu
- Pūmua: 7 karamu
Ko te mea nui, ahakoa he nui ngā huaora me ngā kohuke i roto i te hinu wheua, he nui hoki te ngako me te kaora. Nō reira, ki te tāpirihia e koe te hinu wheua ki tō kai, kia tino tika te kai . Ki te kore, ka piki pea tō taumaha.
Me pēhea te whakarite i te hinu wheua mō te kai?
He maha ngā huarahi hei tāpiri i te hinu wheua ki tāu kai. Ko te mea nui ko te hoko i ngā wheua pai, ma, mai i tētahi kaipatu mīti rongonui .
Ko te hinu wheua kau te mea tino rongonui o te ao. Ina haere koe ki te toa mīti ka tono mo te hinu wheua, ka hoatu e rātou he wheua pai ki a koe (hei tauira, ngā wheua huha, ngā wheua kaki, ngā wheua pona, ngā wheua hiku).
Hei ranu me te hupa
Koinei te tikanga tuku iho e mōhiotia ana e tātou katoa. Ka taea e koe te hanga hupa mā te kohuatia ngā wheua mō te 36 ki te 48 hāora. Ina kohuatia pēnei, ka tāpirihia te hinu wheua me ētahi atu matūkai i roto i ngā wheua ki te hupa.
Whakamāmāhia
Ka taea e koe te whakamahi i te hinu wheua hei hinu. Whakamahanahia ētahi wheua, keria te hinu wheua ki roto ki te pūnu, ka maka ki roto i tētahi paraharaha wera me te hinu oriwa iti. Kātahi ka taea e koe te tāpiri i tētahi mea pērā i ngā huawhenua ki roto, ka kohuatia mārire.
Hei ranu
Ina koa ka hangaia he ranu hei whakamahi mā te mīti, ka taea e koe te tāpiri i te hinu wheua ki roto. Pērā i te hanga hupa, tangohia te hinu wheua ka tāpiri ki te ranu e hangaia ana e koe.
Horahia kia rite ki te pata
Ka taea te whakamahi i te hinu wheua pērā i te pata. Ka taea e koe te tango i te hinu wheua mai i te wheua tunua ka pania ki runga i tētahi poro taro, i tētahi pihikete rānei.
Hei tāpiritanga, kei te wātea te tangohanga hinu wheua i roto i te wai, te paura, me te kāpūru i te mākete. Heoi, ki te whakamahi koe i ēnei hei rongoā mō tētahi mate hauora motuhake, he mea nui kia kōrero tuatahi koe ki tō tākuta.
Karere Tangohia ki te Kāinga
- Ehara i te mea he mea kakara anake te hinu wheua, engari he kai tino whai kiko anō hoki.
- He tino āwhina te collagen me te glucosamine kei roto i te hinu hei pupuri i te hauora o te kiri, o ngā wheua, me ngā hononga. He tino āwhina hoki ki te whakaiti i te mamae o ngā hononga.
- Kei te hinu wheua te kaha ki te whakaiti i te mumura mau tonu i roto i te tinana, e pā ana ki ngā mate kino pērā i te mate huka me te mate manawa.
- Nā te mea he kai nui tēnei i te ngako me te kaha, me kai i te āhua taurite tonu mēnā ka tāpirihia ki tāu kai.
- He mea tino nui kia kōrero koe ki tō tākuta whānau i mua i te tāpiri i tētahi mea hou ki tāu kai hei whakapai ake i tō hauora.
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