He pai ki a koe te kai i te tiakarete pouri? He tino pai mō tō tinana?

Ko wai kāore e pai ki te kai tiakarete? E pai ana ki ngā tamariki me ngā pakeke te tiakarete. I taua wā, ko te 'tiakarete pouri' he mea he rerekē te reka, ā, e whakaarohia ana e te tini he pai mō te hauora. E kī ana ētahi he pai mō te ngākau, he pai hoki mō te mate huka. Nō reira, he pono tēnei kōrero? He tino painga te kai tiakarete pouri mō tō tātou tinana? He rite noa rānei ki ētahi atu mea reka? Me kōrero tātou mō tēnei i tēnei rā.

Tuatahi, he aha te tiakarete pouri?

He māmā noa iho, ko te tiakarete pouri he momo tiakarete kei roto i te 50% o ngā totoka koko. Kāore i rite ki te tiakarete miraka e pai ana ki a tātou katoa, kāore he miraka tāpiri. Heoi, i ētahi wā ka tāpirihia he miraka iti i te wā e hangaia ana. Nō reira, ki te mea he tangata koe e karo ana i ngā mea miraka, he mea whakaaro nui kia tirohia te tapanga.

I ētahi wā, ka kitea pea ētahi atu hinu, pata, me ngā kakara horihori i roto i te tiakarete pouri kounga iti.

Kei roto i te tiakarete pouri te kawheine?

Āe, tino tika. I te pikinga o te ōrau koko, ka piki ake hoki te nui o te kawheine. Hei tauira, 100 karamu o te tiakarete pouri me te 70%-85% koko ka taea te whakauru i te 80 mirikaramu o te kawheine. He tata tonu tēnei ki te nui o te kawheine i roto i te kapu kawhe (tata ki te 95 mirikaramu). Nō reira, ki te mea he tangata whakahaere kawheine koe, me tūpato hoki koe ki te nui o te tiakarete pouri e kainga ana e koe.

He aha ngā painga hauora tūturu o te tiakarete pouri?

Ko te take matua mō tēnei he nui ngā matū matū e kiia nei ko ngā flavanol i roto i te koko e hangaia ai te tiakarete pouri. He kaha ngā āhuatanga antioxidant me te anti-inflammatory o ēnei flavanol.

Anei ētahi o ngā painga ka riro mai i a tātou i ēnei āhuatanga.

1. Te tiaki i te ngākau

He maha ngā rangahau kua whakaatu mai ka āwhina pea te tiakarete pouri ki te tiaki i ngā mate ngakau me ngā mate o ngā oko toto. E whakaarohia ana ka āwhina i te whakaheke i te toto toto, te ārai i ngā toto totoka, me te whakaiti i te mumura i roto i te tinana.

2. Te whakaiti i te mōrearea o te mate huka

E whakaarohia ana ka whakanui ake ngā flavanol i roto i te koko i te aro o te tinana ki te insulin. Arā, ka āwhina i te homoni insulin, e whakahaere ana i te huka i roto i te tinana, kia mahi tika. Mā tēnei pea ka whakaiti i te tūponotanga o te mate huka i te wā roa.

3. Āwhina ki te whakahaere i te toto totoka

Kua kitea e ētahi rangahau mā te kai i tētahi iti o te tiakarete pouri ka taea te whakaheke i te toto toto. Tērā pea ka āwhina i te ārai i te arteriosclerosis, te kohikohinga ngako me ētahi atu matū i roto i ngā pakitara o te uaua toto, mā te whakanui ake i te ngāwari o ngā uaua toto.

4. Ka taea te whakapai ake i te tirohanga?

I kitea i roto i tētahi rangahau iti, e rua hāora i muri i te kai tiakarete pouri, i paku pai ake te tirohanga a te tangata ki te whakataurite ki te hunga i kai tiakarete miraka. Engari kāore anō kia mārama te roa o tēnei pānga, me tōna pānga ki te oranga o ia rā. Nō reira, me nui ake ngā rangahau hei kī pono.

He pēhea te nui o ngā matūkai i roto i te tiakarete pouri?

Ki te hiahia koe ki te whiwhi i te nuinga o ngā flavanols, whiriwhiria te tiakarete pouri kei roto i te 70% neke atu rānei o te koko . Haunga ngā flavanols, kei roto hoki i te tiakarete pouri ētahi muka me ētahi atu kohuke e hiahiatia ana e ō tātou tinana.

• Konupūmā
• Konutea
• Rino
• Whēkau
• Parahi

Engari kia maumahara, kei roto hoki i tēnei he kaora, he ngako, me te huka.

Ngā mōrearea me ngā mea hei mōhio

Ahakoa he pai ōna, he kai nui te tiakarete pouri i roto i ngā kaora, te ngako, me te huka . Nō reira, me kai taurite. E rua ngā porowhita iti (tata ki te 30-50 karamu) ia rā ka nui hei whiwhi i ngā painga hauora.

I te hoko i tētahi pae tiakarete, tirohia te tapanga mō te huka me te ngako kua tāpirihia, pērā i te karamere.

Ngā tūponotanga o ngā konganuku taumaha

He mea tēnei kāore i te mōhiotia e te tini tāngata. Tērā pea kei roto i ētahi momo tiakarete pouri he iti noa ngā konganuku taumaha e kiia nei ko te mata me te cadmium. Koinei ngā matū ka mimitihia e te rākau koko mai i te oneone e tupu ana. Kāore e pai te noho roa ki ēnei konganuku taumaha mō te hauora. Tērā pea ka pāngia ngā tamariki nohinohi me ngā whaea hapū. Nō reira, he mea nui kia whiriwhiria he hua pono, he kounga pai.

Ngā huarahi hei whakauru i te tiakarete pouri ki roto i tō kai

He mea noa te whakamahi i te tiakarete pouri i roto i ngā kai reka pērā i te keke, te pūtini, me ngā pihikete. Engari he huarahi hauora anō hoki hei whakauru atu ki roto i tāu kai. Anei ētahi whakaaro:

• Kainga he wahi iti o te tiakarete pouri me ētahi hua hou.
• Tāpirihia he iti tiakarete pouri kua rewa ki tō ōti o te ata.
• Tāpirihia he punetēpu tiakarete pouri me te panana ki te mīhini whakaranu, ka hanga kia rite ki te aihikirīmi reka, hauora.

Mena he mate hauora tōu (hei tauira, te mate huka, te mate ngakau), he mea tino nui kia kōrero koe ki tō tākuta i mua i te tāpiri i te tiakarete pouri ki tō kai.