Kua rongo koe i tēnei hua e kiia nei ko ngā Ārani Manarini? Kua kite pea koe, kua kainga hoki. He hua ēnei nō te whānau citrus, pērā i ngā ārani, ngā rēmana, me ngā karepe e mōhiotia whānuitia ana e tātou katoa. Ki te whakaritea ki te ārani noa, he iti ake, he reka ake, he ngāwari ake hoki te tihore i ēnei ārani. Ka miharo koe ki te mōhio ki te maha o ngā painga kei roto i tēnei hua iti mō tō tinana!
He aha i tino reka ai ēnei karaka mandarin?
Ehara i te mea he hua reka, he hua ngāwari ki te kai noa iho ngā mandarin. He tino kai totika hoki, kī tonu i ngā huaora, ngā kohuke, me ngā antioxidants. He mea nui ēnei katoa kia ora tonu ai ō tātou tinana. Me titiro tātou ki ngā painga hauora matua ka puta mai i te kai i tēnei hua iti, reka hoki.
1. Te kaha ki te whawhai ki te mate
Whakaarohia, ko ngā hua citrus pērā i te mandarin me te tangerines ka whiwhi i tō rātou tae karaka hohonu, ataahua mai i ngā matū e kiia nei ko te `(Beta-carotene)` me te `(Beta-cryptoxanthin).` He antioxidants kaha ēnei. Kua kitea hoki e ngā rangahau ka taea e rātou te whakaiti i te tūponotanga o te whakawhanake i ētahi momo mate pukupuku.
He mea whakamiharo, he nui ake te beta-carotene me te beta-cryptoxanthin i roto i ēnei karaka i ngā karaka noa.
Ka hurihia e tō tātou tinana ēnei matū e rua hei huaora A. He mea nui te huaora A mō te pūnaha ārai mate hauora, te tirohanga pai, me te whanaketanga noa o te tinana.
He puna nui hoki te huaora C o te mandarin. He matūkai nui hoki tēnei mō te mahi a te pūnaha ārai mate, te hauora o te kiri, me te whakaora patunga. Ko te mea nui kia maumahara ko te mimiti pai ake o te huaora C mai i ngā kai māori pēnei i te mea he nui te horopeta o te huaora C e tangohia ana hei pire.
2. Āwhina ki te whakahaere i ngā taumata cholesterol
He kai reka ngā mandarin, kāore he pata kotahi o te cholesterol i roto. Nō reira, ka taea e koe te tāpiri atu ki tāu kai me te kore e mataku. He nui te muka wairewa kei roto. Mā tēnei momo muka ka makona koe ahakoa he iti noa te kai.
Kua whakaatuhia te āwhina o te muka wairewa ki te whakaheke i te "cholesterol kino" i roto i ō tātou toto. E kiia ana tēnei e te rongoā he cholesterol kino LDL . Ka taea e tēnei te hanga i roto i ngā oko toto, ka puta ai te mate ngakau. Nō reira, mā te whakaheke i ō taumata LDL ka taea te whakaiti i tō tupono ki te pāngia e te mate ngakau, te whiu rānei.
3. Āwhina ki te whakaiti i te toto toto tiketike
Ka āwhina hoki te muka i roto i ngā mandarini ki te whakahaere i te toto toto tiketike. Ka puta pea tēnei āhuatanga i te kai i ngā kai momona nui, te inu nui rawa i te waipiro, te momi hikareti rānei. Ki te kore e whakahaeretia tika, ka arahi pea ki te mate ngakau. Mā te kai i ngā hua he nui te muka ka āwhina i te whakaheke i tō toto toto me te noho ora.
Ehara i te mea koinā anake, kei roto hoki i ngā mandarin tētahi kohuke e kiia nei ko te pāhare pākawa . Ka āwhina te pāhare pākawa ki te tango i te tote (konutai) nui rawa atu i te tinana. Ka āwhina hoki ki te whakaiti i te toto toto mā te whakangāwari i te taumahatanga o ngā pakitara o ngā uaua toto.
4. Hei whakapakari i ngā wheua
Haunga te pāhare pāporo, kei roto hoki i ngā mandarin ngā kohuke konupūmā me te konupora . Kua kitea ko te hunga e whakauru ana i te nui o ēnei kohuke e toru ki roto i ā rātou kai he nui ake te kiato o ō rātou wheua. He māmā noa iho, ko te tikanga he kaha ake ō wheua, ā, he iti ake te tūponotanga kia whati ngāwari.
Ngā mōhiohio kai mō ngā mandarin
He reka ā-tūturu ngā mandarin, nō reira kāore he take ki te tāpiri huka anō kia reka ai. He otinga pai ēnei ina hiahia koe ki tētahi mea reka. He iti hoki te ngako me te konutai i roto, ā, he tino kai hauora .
Anei ngā uara kai o tētahi hua rākau mandarin noa, e 2 ½ inihi te whānui:
| Momo whāngai | Rahi |
|---|---|
| Ngā Kaora | 47 |
| Pūmua | 1 karamu |
| Ngako | 0 karamu |
| Ngā warowaihā | 12 karamu |
| muka | 2 karamu |
| Huka | 9 karamu |
Kia tūpato i te wā e whiriwhiri ana, e kai ana hoki i ngā mandarin.
Haunga te hoko mai hei hua hou, kei te wātea hoki ngā mānirini kēne i te mākete. Heoi, i ētahi wā ka taea e ngā tapanga kei runga i ēnei kēne te whakapohehe. Nō reira, he mea tino nui kia pānuihia te tapanga i mua i te whiriwhiri i tētahi kēne.
- Ko te hunga kua tohua "i roto i te tirikara māmā" he huka tāpiri kei roto.
- Ko ngā kete e kī ana "kāore he huka i tāpirihia" me "kua tākaihia ki te wai" tera pea kei roto he mea reka horihori.
- Nō reira, ki te hiahia koe ki te whiwhi i te nui o te huaora C me te iti rawa o ngā kaora, tirohia te tapanga e kī ana "i roto i te wai" (he wai hua).
He tino māmā te kai i te mandarin. Puritia te hua ki ngā ringa e rua, me te pupuri i te taha papatahi ki runga. Whakamahia tō koromatua ki te wero i te kiri ki waenganui. Kātahi ka ngāwari te tango i te kiri. I muri i te tihorenga i te kiri, me wehe noa e koe te hua kia rua, ka kai i ngā wahi reka.
Ka taea e koe te tāpiri i ngā karaka mandarin hou ki ēnei momo kai hei whakapai ake i te reka o āu kai:
- Huamata hua, huamata huawhenua rānei
- Ngā kebab hua
- Ngā inu huamata
- Ōti
- Miraka miraka (miraka miraka parfait)
Mena he mate hauora tōu, he āwangawanga kai rānei, he mea pai kia kōrero koe ki tō tākuta .
Karere Tangohia ki te Kāinga
- He hua tino pai ngā karaka mandarin hei whakapakari i te pūnaha ārai mate, he nui hoki te huaora C me te huaora A.
- Ka āwhina te muka me te pāhare pāporo ki te whakahaere i te cholesterol kino (LDL) me te toto toto tiketike.
- Ka whakapakari i ngā wheua nā te mea kei roto he konupūmā, he konupora, me te pāhare pāporo.
- He reka ā-tūturu ēnei, kāore he ngako, ā, he ngāwari hoki te kai i ngā kai hauora.
- I te hoko i ngā tārani kēne, whiriwhiria ngā mea kua tohua "i roto i te wai" kāore he huka i tāpirihia, he mea reka horihori rānei.
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