Ahakoa haere tātou ki te toa, ki te hūpermakete rānei, he mea e kitea pinepinetia ana ngā nati. He pai ki a tātou te kai i ngā mea pēnei i te kāhew, te pīnati, te aramona, me te nati wōnati nā te mea he reka. Engari i mōhio koe ehara i te mea he reka noa iho ēnei kai, engari he maha hoki ngā painga hauora e kore e taea e ō tātou tinana te whakaaro? Ki te kī noa, ehara i te mea he reka noa iho ngā nati, engari he kai tino pai e kī ana i te uara kai. I tēnei rā, me kōrero tātou mō ngā painga tūturu o te tāpiri i ēnei nati ki tā tātou kai.
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He aha ngā painga o te kai nati mō ō tātou tinana?
He kai tino whai kiko ngā nati, kei roto i ēnei he maha ngā huaora me ngā kohuke e hiahiatia ana e te tinana. Ina koa, kei roto i ēnei he wāhanga e kiia nei ko te ALA omega-3 fatty acids . Ko ētahi o ngā painga hauora o ēnei ko te āwhina ki te whakahaere i ngā āhuatanga pēnei i te rheumatoid arthritis me te tiaki i ngā mate pēnei i te Alzheimer's.
Haunga tēnei, me titiro tātou ki ētahi atu painga matua.
| Ko te painga matua | Me pēhea te tupu o tēnā? |
|---|---|
| Āwhina ki te whakaiti i te taumaha. | He nui te ngako i roto i ngā nati, ā, kāore pea e pai mō te hunga e ngana ana ki te whakaiti i tō rātou taumaha. Engari he nui ngā ngako kore-kukū, he mea pai mō te tinana. Mā te kai i ēnei nati ka āwhina i a koe kia kī, ā, ka āwhina i a koe kia kore e kai nui. Kua whakaatuhia e ngā rangahau he iti ake te tūponotanga o te hunga e kai ana i ngā nati i ia wā, ka piki ake tō rātou taumaha. |
| Āwhina ki te whakahaere i te mate huka | Kua kitea e ngā rangahau ko te hunga mate huka momo 2 e kai ana i ngā nati neke atu i te rima ngā rā i te wiki ka taea te whakaiti i te mōrearea o te mate ngakau mā te 17%. Kōrero ki tō tākuta mō tēnei. |
| Ārai i te mate ngakau | He hononga kaha kei waenganui i ngā nati me te hauora o te ngākau. Ko te hunga e kai nati ana i te iti rawa e whā ngā wā i te wiki, he iti ake te mōrearea o te mate ngākau me te mate ngakau. |
| Whakahaere i ngā taumata cholesterol | Ka āwhina ngā nati ki te whakaiti i te cholesterol kino, te cholesterol LDL rānei, me ngā taumata triglyceride i roto i te tinana. Ina whakahaeretia ngā taumata cholesterol, ka whakaitihia te mōrearea o te whakawhanake i ngā mate pūnaha toto pērā i te whiu. |
He aha ngā matūkai kei roto i ngā nati?
He kai nui te huaora E i roto i ngā nati. Ko te huaora E he rōpū matū he āhuatanga ārai mate. Ka āwhina ēnei ki te ārai i te mate pukupuku me te tiaki i te osteoporosis.
Ki te kī māmā noa, ehara i te mea he kai reka noa iho ngā nati, engari he kai whai kiko hoki e whakapakari ana i te pūnaha ārai mate o te tinana.
Hei tāpiri, he nui hoki ngā matūkai kei roto i ngā nati:
- Folate
- Konupūmā
- Pāhare pākawa
- Konupūmā
- Whēkau
He aha ngā mea e whakaurua ana ki te ranunga nati?
Whakaarohia kei te kai koe i te 1/4 kapu (1/4 kapu) o te ranunga o ngā momo nati. Anei ngā uara kai matua kei roto:
| Wāhanga matūkai | Te nui o roto (mā te taumaha ) |
|---|---|
| Ngā Kaora | 220 |
| Pūmua | 6 karamu |
| Ngako | 19 karamu |
| Ngā warowaihā | 8 karamu |
| muka | 3 karamu |
| Huka | 2 karamu |
Me pēhea te kai i ngā momo nati tika?
Kua mārama koe ināianei ki te pai o ngā nati. Engari ko te mea nui, ehara i te mea he rite katoa ngā kete nati i roto i te toa. Ko ētahi he nui rawa te tote, ko ētahi he mea tāpiri kakara. Ka taea e tēnei te whakaiti i te uara kai tuturu o ngā nati. Nō reira, he pai ake te whiriwhiri i ngā nati mata, kāore he mea i tāpirihia ki roto i ngā wā katoa e taea ai.
He kai reka ngā nati ka taea te kai i ngā wā katoa o te rā. He tino pai te kai i ētahi nati hei whakanui ake i tō kaha i te awatea ina ngenge koe, ina hiamoe rānei.
Anei ētahi huarahi hei tāpiri i ngā nati ki tāu kai:
- Tāpirihia ētahi nati wōnati tapatapahi ki te miraka ka kainga e koe.
- Hangaia he pata aramona mā te huri i ngā aramona ki te kāinga. He huarahi pai tēnei hei whakakapi i te pata pīnati.
- Hangaia he keke reka me ngā panana me ngā nati.
- Tauhiuhia he nati, pērā i te pekani, ki runga i tētahi huamata ka hangaia e koe.
- Mēnā he raihi parai huawhenua, he tapatapahi rānei, tāpirihia he kāhewē.
- Tāpirihia ētahi aramona ki tētahi inu pūmua i hangaia ki te panana me te iti o te miraka.
- Tauhiuhia he ranunga o ngā nati me ngā wōnati tapatapahi ki runga i tētahi wahi heihei tunutunu.
Karere Tangohia ki te Kāinga
- He kai reka, he kai whai kiko hoki ngā nati.
- He maha ngā painga o te kai nati, pērā i te whakahaere taumaha, te whakahaere mate huka, me te hauora o te ngakau.
- Mō ngā hua pai rawa atu, whiriwhiria ngā nati mata, kāore he tote, he mea kakara rānei i tāpirihia.
- He nui ngā kaora i roto i ngā nati, nō reira kia tūpato ki te nui o tāu e kai ai i ia rā. He nui atu i te rawaka te ringa kotahi i te rā.
- Mena kei a koe te mate huka, te mate ngakau, tetahi atu mate hauora rānei, kia mōhio koe ki te kōrero ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai.
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