He mea onge te kai i te kai me te kore he kari ika i roto i ō tātou kāinga, kāore? Haunga ngā ika moana pērā i te tora, te para, me te kelavallo, he wāhanga auau hoki o tā tātou tēpu kai ngā ika e mau ana i roto i ngā roto me ngā awaawa o te kāinga e kiia nei ko te magura, te lullu, me te walao. Engari e mōhio ana koe ki te nui o ngā matūkai whai hua kei roto i tēnei ika e kiia nei ko te 'magura', e whakaaro ana mātou he mea tino noa? I tēnei rā, me kōrero tātou mō ngā painga hauora o tēnei ika reka, ngāwari ki te kitea.
He aha tēnei kōrero wairangi?
He māmā noa iho te kī, he momo ika te barbel e kitea whānuitia ana i roto i ngā puna wai māori o tō tātou whenua, arā, ngā roto, ngā roto me ngā awa. He tino ngāwari te tautuhi i te barbel nā ngā wāhanga rite ki te pahau (e kiia nei ko ngā barbel) i ia taha o tōna waha.
He tokomaha te hunga e kī ana he iti ake te reka o te makareera i tō ētahi atu ika, arā, kāore he kakara kaha, he reka rānei. Engari he painga tēnā i tētahi taha. Nā tēnei, he pai te makareera mō tetahi momo hupa, momo kari rānei. Tunua ki te tiri, tunua ki te miraka, paraihia, he reka ahakoa te tunu.
He aha ngā painga o te kai i te māngo?
Pērā i te tini o ngā ika, he kai nui ngā matūkai. Nā te iti o te utu me te reka o te ika, he pai hei whakakapi mō ngā mīti utu nui pērā i te heihei me te poaka.
| Te uara kai | Ngā painga me te whakamārama ngāwari |
|---|---|
| He iti ngā kaora | He iti noa ngā kaora i roto i te 100 karamu o te māngo, arā, 98. Nō reira, he kai pai ēnei mā te hunga e ngana ana ki te whakahaere i ō rātou taumaha . |
| He nui te pūmua | He mea nui te pūmua mō te tipu o ngā pūtau me te whakatikatika i ngā kiko o te tinana. E 13 karamu te pūmua kei roto i te 100 karamu o te māngo. He nui tēnei o te pūmua e hiahiatia ana mō te rā. |
| He nui te huaora B12 | He tokomaha te hunga kāore i te nui te huaora B12. He mea nui tēnei huaora mō te mahi a te pūnaha io me te whakaputa i ngā toto whero. He mea whakamiharo, mā te 100 karamu noa o te māngo ka nui ake te huaora B12 e taunakitia ana mō ia rā. |
| Ngako Hauora | Ahakoa kei roto i ēnei ētahi ngako kukū kino, he nui anō hoki ngā ngako hauora, inā koa ko ngā waikawa ngako omega-3 , ka āwhina pea ki te tiaki i te mate manawa, ētahi mate pukupuku, me te mate wareware. |
Ētahi atu painga noa o te kai ika
I te nuinga o te wā, he puna nui te ika i te pūmua me te omega-3. E taunaki ana ngā tākuta kia kai ika i te iti rawa kia rua ngā wā i te wiki hei oranga taurite.
He pānga pai tō ngā waikawa ngako Omega-3 ki ngā mea pēnei i te toto totoka me te whakawhāiti i ngā oko toto. Ka āwhina hoki rātou ki te whakahaere i ngā āhuatanga pēnei i te ngakau pākiki.
Kua whakaatuhia e ētahi rangahau ka āwhina pea ngā omega-3 ki te whakaiti i ngā tohu o te pouri me ētahi atu raruraru hauora hinengaro e puta mai ana i te koroheketanga. Ki te kore koe e pai ki te kai ika, ka taea e koe te tango i ngā tāpiringa hinu ika hei tiki i ō omega-3. Engari ki te hiahia koe, he mea nui kia whiriwhiria he hua parakore kāore he matū kore e hiahiatia.
He tino haumaru te kai i te maguro?
He kai tino hauora te ika i ētahi wā. Heoi anō, tera ētahi wā motuhake me tino tupato koe. Hei tauira, kei roto pea i ētahi momo ika he konganuku taumaha e kiia nei ko te mercury.
Me tino tupato ngā wāhine hapu ki tēnei, nā te mea ka pāngia te whanaketanga o te pēpi kāore anō kia whānau te nui o te mercury. Nō reira, ki te mea he ruarua āu mō tēnei, he pai ake te kōrero ki tō tākuta me te rapu tohutohu . I te nuinga o te wā, he nui ake ngā painga o ngā matūkai pēnei i te omega-3 i ngā mōrearea o te mercury.
He pai ake te ika mai i te roto, te ika ahuwhenua rānei?
He pātai tēnei nā te tini o te tangata. Ina haere koe ki te toa, ka tapaina ētahi ika he 'i whakatipuria i te pāmu', ko ētahi he 'i hopukina i te ngahere' he 'i hopukina rānei i te awa'. He aha te rerekētanga?
- Ika i whakatipuria i roto i te pāmu: Ka whakatipuria ēnei ika i roto i ngā tāke nui i roto i te taiao e whakahaerehia ana.
- Ika hopukina mai i te ngahere: Ka hopukina ēnei ika i ō rātou kāinga tūturu, pērā i ngā roto, ngā awa me ngā manga wai.
He mea whakamiharo, i ētahi wā ka nui ake ngā matū kei roto i te tinana o ngā ika ahuwhenua i ērā o te taiao tūturu. He ngāwari ake hoki rātou ki te pāngia e te mate nā ngā tikanga ahuwhenua e whakamahia ana.
I tētahi atu taha, ko te nui o te omega-3 i roto i ngā ika mai i ngā roto/awa he iti iho i tērā i roto i ngā ika ahuwhenua. Heoi, nā te āwangawanga mō ngā matū, he tokomaha te hunga e whiriwhiri ana i ngā ika hopukina mai i te ngahere. Heoi, he nui ake te utu i te nuinga o te wā.
Me pēhea te whiriwhiri i te ika pai, me te tunu kia reka
Āe, kua mōhio koe ki ngā āhuatanga o te ika. Me pēhea te whiriwhiri i tētahi ika hou, pai hoki ina haere koe ki te toa ki te hoko ika?
- Me noho rite tonu te tae o te ika .
- Me mārō te pā atu. Ki te ngohengohe, he tawhito.
- Kaua he haunga kaha, he haunga kino. He kakara ngawari te ika hou.
He tino māmā te tunu i te makarela. Ka taea e koe te hoko i ngā poro me te tango i ngā wheua. Ka taea rānei e koe te hoko i ngā tītī. Nō reira, hangaia he hupa kakara ki te makarela i kawea mai e koe ki te kāinga, tunua rānei ki te miraka, ka kainga me te sambol kokonati me te raihi whero! Ka taea rānei e koe te parai hohonu me te iti o te turmeric me te tote. He ika tēnei ka taea te tāpiri atu ki tāu kai i roto i ngā huarahi maha.
Karere Tangohia ki te Kāinga
- He momo ika te magura, he iti te utu, engari he nui ngā matūkai, ā, he ngāwari ki te kitea.
- He kai iti-kaora tēnei, he nui te pūmua, te huaora B12, me ngā omega-3 e pai ana mō te ngākau.
- He pai, he huakore hoki ngā ika ahuwhenua me ngā ika mohoao. Kōwhiria kia rite ki ō hiahia me ō pūkenga.
- I te hoko ika, kia aro nui ki tōna hou (tae, kakara, pakari).
- Mena he whaea hapū koe , ā, he āwangawanga kei a koe mō te kai ika, he mea tino nui kia kōrero koe ki tō tākuta me te rapu tohutohu.
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