He tino pai te kai i ngā hua manu mō te tinana? Kia mōhio tātou ki tēnei! (Ngā Painga Hauora o ngā Hua Manu)

He mea nui ngā hua manu i roto i te tēpu parakuihi o ō tātou kāinga. Ka kai ētahi i te mea kohuatia, ka hanga ōmereti ētahi, ā, ko ētahi e pai ana ki te kai i te poroporo me te taro. He aha te reka o ngā hua manu e pai ana ki a tātou katoa? E kī ana ētahi ko te kai i ngā hua manu ka whakanui ake i te cholesterol, ā, kāore e pai mō te ngākau. E kī ana ētahi he kai tino pai ngā hua manu, he nui ngā painga kai. Nō reira, he aha te tikanga o tēnei? Me kōrero tātou mō tēnei i tēnei rā.

He pai ngā hua manu mō te tinana? He kino rānei?

He māmā noa iho, āe, he pai ngā hua manu mō tō tātou hauora. He nui ngā huaora, ngā antioxidants, me te pūmua kounga teitei i roto i ngā hua manu. Heoi, he raruraru anō tēnei. Arā, he nui hoki te cholesterol i roto i ngā hua manu. Nō reira, ko te maha o ngā hua manu me kai e koe i ia rā, ka whakawhirinaki ki tō āhua hauora.

Ināianei, kei te whakaarohia he ariā e kī ana ka taea e te cholesterol i roto i ngā toene hua manu te whakanui ake i te cholesterol kino, te cholesterol LDL rānei, i roto i ō tātou toto. Kua whakaatuhia e ētahi rangahau he hononga i waenga i te kai hua manu me te mate ngakau. Heoi, e kī ana tētahi rangahau hou, ki te mea he hauora koe , mā te kai i te hua manu kotahi i te rā, kāore e tino whakanui ake i tō tupono ki te mate ngakau. Inaa, he nui ake te pānga o ngā ngako e kainga ana e tātou ki ō tātou taumata cholesterol i te cholesterol mai i ngā hua manu.

Nā, me pēhea tā tātou whakatau i tēnei?

• Mena he pai ō taumata cholesterol , ā, kāore he mate pēnei i te mate manawa, kāore he raruraru ki te kai i tētahi hua manu katoa i te rā. E taunaki ana te American Heart Association kia kotahi te hua manu (kia rua rānei ngā mā o te hua manu) i te rā hei wāhanga o tētahi kai hauora.
• Heoi, ki te mea kei a koe te mate ngakau, te nui rānei o te cholesterol , he mea whakaaro nui kia whakawhāitihia te maha o ngā hua manu ka kainga e koe ki te toru, ki te whā rānei i te wiki.
• Mena he mate huka koe (Diabetes Mellitus) , me tūpato hoki koe ki te cholesterol i roto i tō kai, nā te mea he nui ake te tūponotanga ka nui ake te cholesterol o te hunga mate huka.

Ki te mea kei te āwangawanga koe mō te cholesterol, kei reira ngā huarahi hei whiwhi i te pai o ngā hua manu. Ka taea e koe te kai i te mā o te hua manu anake hei utu mō te hua manu katoa. Engari kia mahara, ina tangohia e koe te toene, ka ngaro i a koe ngā matūkai whai hua maha, pērā i ngā huaora A, D, E, me K.

Ngā painga whakamiharo o te kai hua manu

Ehara i te mea he kai noa iho ngā hua manu. He maha ngā painga nui o tēnei hua manu iti mō te tinana.

Āwhina ki te pupuri i te tirohanga pai

Mena kāore koe e pai ki ngā kāreti engari e hiahia ana koe kia koi tonu tō tirohanga, he otinga pai ngā hua manu. He nui ngā antioxidants e rua i roto i ngā hua manu e kiia nei ko te lutein me te zeaxanthin . Kua kitea e ngā rangahau ka āwhina ēnei ki te ārai i te ngaronga o te tirohanga i a tātou e pakeke haere ana. Mā te kai hua manu i ia wā ka taea te whakaiti i te tūponotanga o te katarata me te mate kanohi, he āhuatanga e mate ai te tirohanga i a tātou e pakeke haere ana.

He mea tino nui mō te whaea me te pēpi i te wā e hapu ana.

He mea nui ngā hua manu mā te whaea hapū nā te mea he nui ngā matūkai pēnei i te waikawa ngako Omega-3 me te folate , he mea nui ēnei mō te whanaketanga o te pēpi i roto i te kōpū.

He mea nui te Folate, te waikawa folic rānei, mō te whanaketanga tika o te roro me te taurakira o te pēpi (te ngongo io). Mā te nui o te folate i mua atu me te wā e hapu ana ka āwhina i te ārai i ngā hapa whānau kino pērā i te spina bifida . Ka āwhina hoki ngā Omega-3 ki te whakaiti i te mōrearea o te whānautanga o mua i te wā, te preeclampsia, me te pouri.

Tērā pea ka whakaiti i te mōrearea o te whiu

He maha ngā rangahau kua whakaatu mai ka whakaitihia te mōrearea o te whiu me te mate manawa mā te kai hua manu. Ko te mea nui kia maumahara, he tino whai hua ngā hua manu ina kainga i roto i te kai taurite.

Kia ako tātou i ngā kōrero mō ngā matūkai kei roto i ngā hua manu.

He puna kai nui te hua manu i roto i tētahi kete iti. Ka taea e te pūmua i roto i ngā hua manu te āwhina i te whakaiti i te hiakai me te pupuri i a koe kia mākona mō te wā roa. Inaa, he puna pūmua tino pai ngā hua manu. Arā, kei roto i a rātou ngā waikawa amino nui e iwa, kāore e taea e ō tātou tinana te hanga ko rātou anake.

Hei tāpiritanga, he nui ngā matūkai kei roto i ngā hua manu e tika ana mō te mahi a te roro, pērā i te huaora A, te huaora D, te huaora B12, te riboflavin, te folate, te rino, te selenium, te konutea, me te choline .

Kai mā te hua manu

Ki te hiahia koe ki te whakaiti i ngā kaora, te ngako, me te cholesterol, ā, kia whiwhi noa i ngā hua pūmua o ngā hua manu, he kōwhiringa pai te mā o te hua manu. Kei roto katoa i te toene te ngako me te cholesterol i roto i te hua manu.

I te mā o te hua manu nui anake:

• 4 karamu o te pūmua
• 55 mirikaramu o te konutai
• 6.6 maikirokaramu o te selenium
• Kei roto he 53.8 mirigramu o te pāhare pāporo.

Whakaarohia ēnei mea i te wā e tunu ana i ngā hua manu

Ko te kohuatia he hua manu te huarahi māmā ki te whakarite. Hei tāpiri, ka taea te whakarite i roto i ngā momo huarahi, pērā i te omelet, te hua manu kohuatia, me te hua manu i paraipanatia.

Engari kia maumahara, ka rerekē te uara kai o ngā hua manu i runga i te āhua o te tunu. Hei tauira, mā te kohua, mā te tunu rānei i te hua manu ka tiakina ngā matūkai, kaua ki te parai hohonu. Ko te huarahi pai ki te tiki i te nui o ngā matūkai mai i te hua manu ko te tunu i runga i te ahi iti, me te whakamahi i te iti o te hinu hauora (hei tauira, te hinu kokonati).