He mea kei runga tonu i te tēpu o ō tātou kāinga ngā harore. He kari harore, he hupa harore, he harore torutoru rānei kua tāpirihia ki te raihi parai... mā te whakaaro noa ki a rātou ka wai tō waha, kāore? Engari i mōhio koe ehara i te mea he kai reka noa ngā harore, engari he kai tino pai hoki e whakarato ana i ngā matūkai nui ki tō tātou tinana. Nō reira, i tēnei rā, me kōrero tātou mō ngā mea ngaro nui mō te hauora e huna ana i roto i ēnei harore ririki.
He aha rawa tēnei harore?
He tokomaha te hunga e whakaaro ana he huawhenua anō hoki ngā harore. Engari ehara ngā harore i te tipu, he momo harore . He rite te harore ki tētahi hua i runga i te rākau. Pērā i te tipu e whakaputa ana i ngā purapura, ka whakaputa te taupoki harore i ngā miriona o ngā pua iti rawa e kore e kitea e te kanohi tahanga. Koinei ngā mea e āwhina ana i te tipu o ngā harore hou. Ka taea e ngā harore te tipu i runga i te mata o te whenua, i roto i te oneone, i runga rānei i ētahi atu mea rauropi.
Ahakoa e kiia ana he neke atu i te miriona ngā momo harore puta noa i te ao, he iti noa iho ngā momo e kainga ana e tātou.
He aha ngā momo harore matua e kainga ana e tātou?
He maha ngā momo harore e kainga ana i tō tātou whenua me te ao whānui. He rerekē te reka, te āhua, me te uara kai o ia harore. Me titiro tātou ki ētahi o ngā momo tino rongonui.
| Momo harore | He kupu whakataki poto |
|---|---|
| Harore Pātene (Cremini/Pātene) | Ko te momo tino rongonui i roto i a tātou i Sri Lanka. Nā te mea he mā, he iti, he rite ki te pātene tōna ingoa. He ngāwari noa te tāpiri atu ki tētahi rihi. |
| Shiitake | He momo harore ēnei, he parauri pouri te tae, ā, he reka mīti. He mea noa ēnei hei whakamahi mā ngā kai Āhia. |
| Pōtoperero | Nā te mea he nui te rahi, ā, he rite te kakano ki te mīti, he maha ngā wā ka whakamahia hei whakakapi mō te mīti. |
| Tio | I ahu mai tōna ingoa i te āhua o te anga tio. He tino reka tōna. |
Ngā harore pūreirei: Ahakoa he harore anō hoki ngā pūreirei, he rerekē rātou i ētahi atu harore. Ka tipu rātou i raro i te whenua, e tata ana ki ngā pakiaka o ngā rākau. He momo harore kakara nui, he utu nui hoki.
Ngā hua whakamiharo o ngā harore mō te tinana
Āe, me kōrero tātou mō te mea nui rawa atu. He kai iti te kaora o ngā harore, engari he kai tino whai kiko. Kia tirohia tātou he aha ēnei painga.
1. Āwhina ki te whakahaere i te toto totoka
He raruraru te toto toto tiketike e pāngia ana e te tini o te tangata i ēnei rā. He nui te kohuke pāhare pākawa i roto i ngā harore. Ka āwhina tēnei pāhare pākawa ki te whakaiti i ngā pānga o te konutai (tote) e kainga ana e tātou i roto i ā tātou kai. He māmā noa iho, ka whakaiti i te pēhanga i roto i ō tātou uaua toto, ā, ka whakahaere i te rere o te toto. Ka āwhina tēnei ki te whakahaere i te toto toto.
2. Whakakaha i te pūnaha ārai mate
Ko te pūnaha ārai mate te ope taua a tō tātou tinana e whawhai ana ki ngā mate. Mā te pānga ārai-mumura o ngā harore ka piki ake te whai huatanga o tēnei pūnaha.
- Selenium: Ka ārai i te kino o ngā pūtau o te tinana.
- Huaora D: He mea nui mō te tipu o te pūtau.
- Huaora B6: Ka āwhina i te whakaputa i ngā pūtau toto whero.
Ka mahi tahi ēnei matūkai katoa hei whakapakari i tō tātou pūnaha ārai mate, hei whakaiti hoki i te tūponotanga o ngā mate auau.
3. Āwhina i te whakaiti taumaha
He kai pai ngā harore mō te hunga e ngana ana ki te whakaiti i tō rātou taumaha. Ko te take he iti rawa ngā kaora o ngā harore, ā, he nui hoki te muka me te pūmua. Nō reira, mā te kai i ētahi harore ka whakaiti i te hiakai, ka makona hoki koe. Waihoki, kua kitea e ngā rangahau ko ngā antioxidants i roto i ngā harore ka āwhina i te tiaki i ngā āhuatanga pēnei i te toto toto tiketike ka puta mai i te momona.
He pēhea te kai totika o ngā harore?
He puna kai tōtika ngā harore, e kī ana i ngā huaora, ngā kohuke, me ngā antioxidants. Tērā pea ka āwhina ngā harore ki te whakaiti i te mōrearea o ngā mate kino pēnei i te mate a Alzheimer, te mate manawa, te mate pukupuku, me te mate huka.
Whakaarohia te uara kai o tētahi kapu (tata ki te 70-80 karamu) o ngā harore pātene kua tapatapahia pai.
| Wāhanga matūkai | Rahi (āhua) |
|---|---|
| Ngā Kaora | 15 |
| Pūmua | 2.2 karamu |
| Ngako | 0.1 karamu |
| Ngā warowaihā | 3.7 karamu |
| muka | 0.5 karamu |
Me pēhea te tāpiri i ngā harore ki te kai?
He tino māmā te tāpiri i ngā harore ki ā tātou kai. Kia mahara, me horoi rawa ngā harore i mua i te tunu.
- Ka taea e koe te tāpiri i ngā harore mata ki ngā huamata, tapatapahia kia iti.
- Tāpirihia he kāriki me te pata, tāpirihia he mea kakara kia reka, ā, kia pai hei taha kai māu.
- Tāpirihia ki te ranu rimurapa, ki te piza, ki te omelet rānei.
- Hangaia te kari harore reka e mahia tonutia ana e mātou.
- Whakaranua ki ngā mīti pēnei i te heihei me te mīti kau, ka tunua.
Ki te hoko koe i ngā harore kēne, tera pea he nui te tote (konutai) i roto i te wai tote e whakamahia ana hei tiaki i a rātou. Nō reira, whiriwhiria ngā harore he hou tonu. Ki te whakamahi koe i ngā harore kēne, horoia rawatia ki te wai i mua i te whakamahinga.
Whakatūpato: Kia tino tupato ki ngā harore mohoao!
He tino morearea tēnei, nō reira whakarongo mai. Tērā pea kua kite koe i ngā harore e tipu haere ana i roto i ngā ngahere, i te taha o ngā rori, me ngā mara tarutaru. He tino morearea te kohi me te kai i ēnei.
Ko te take he maha ngā momo harore e āhua rite ana ki ngā harore e kainga ana, engari he tino paitini . He uaua ki te wehewehe i a rātou ahakoa mō te hunga mātau. Ki te kai koe i tētahi harore paitini, ka pāngia koe e ngā mate kino pērā i te ngoikore o te whatukuhu, te kino o te ate, tae noa ki te mate.
Nō reira, kaua rawa e kai i ngā harore kāore i te mōhiotia i kohia mai i te ngahere. Me whakamahi noa i ngā harore i hokona mai i te toa, ā, kua whakamanahia he haumaru hei kai.
Me aha i roto i tētahi āhuatanga ohorere?
Ki te kai pōhēhē tetahi i tētahi harore e whakapaetia ana he paitini, ā, ka puta ngā tohu pēnei i te mamae o te puku, te ruaki, te korere rānei, kaua e whakaroa.
1. Kawea tonutia ki te Wāhanga Maimoatanga Ohotata (ETU) o te hōhipera tata.
2. Ki te taea, tangohia te toenga o te harore i kainga e koe hei whakaatu ki te tākuta. He tino āwhina tēnei i te maimoatanga.
3. I taua wā anō, he mea tino nui hoki te waea atu ki te National Poison Information Centre kei te Hōhipera ā-Motu o Colombo me te rapu tohutohu.
Karere Tangohia ki te Kāinga
- Ehara ngā harore i te huawhenua, engari he harore. Engari he tino kai totika.
- Ka āwhina ngā harore ki te whakahaere i te toto totoka, te whakapakari i te pūnaha ārai mate, me te whakahaere i te taumaha o te tinana.
- He iti ngā kaora o te harore, nō reira he kai pai mō te hunga e ngana ana ki te whakaiti i te taumaha.
- He kai taha reka ka taea te tāpiri ngāwari ki tētahi kai.
- Ko te mea nui: Kaua rawa e kai i ngā harore i kohia mai i te ngahere, i ngā wāhi kāore i te mōhiotia. Tērā pea ka mate pea koe. Me whakamahi tonu i ngā harore i hokona mai i tētahi puna pono.
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