Ngā hua hauora huna o te kai tino pai e kiia nei ko te ōti!

He aha tāu e kai ai i te parakuihi? He taro, he raihi, he mea pērā i te ōti? Koinei ā tātou kai tuku iho. Engari kua kite pea koe i ngā wā tata nei, he tokomaha ngā tāngata, inā koa ko te hunga e āwangawanga ana mō ō rātou hauora, kua tāpiri i te ōti ki ā rātou parakuihi. Ki tā ētahi he kai kore reka, he kai hauora kore te ōti. Engari he hē nui tēnā. He kai tino pai te ōti, he nui ngā uara kai. I tēnei rā, me kōrero tātou mō tēnei witi utu nui e kiia nei ko te ōti me ngā painga whakamiharo e homai ana e ia ki tō tātou tinana.

Kia titiro tuatahi tātou, he aha ēnei ōti?

He kupu ngāwari noa iho, he momo witi te ōti e whakatipuria ana i roto i ngā māra raihi. Pērā i tā tātou raihi me te rai. Ko te mea motuhake o tēnei, kāore e hiahiatia he nui o ngā matūkai pērā i te witi, ā, ka taea te tupu pai ahakoa he āhuarangi mātao ake.

Ina hoko ōti tātou i te toa, ka kite tātou i ētahi momo. Ka hangaia ēnei i runga i te huarahi e tukatukahia ai te kākano ōti.

• Kāore i Tukatukahia: Koinei ngā mea tino rite ki te ōti, ā, ko ēnei ngā mea tino whai kiko. Ko ētahi tauira ko te ōti tapatapahi-maitai me te ōti hurihuri. Ka roa ake te tunu mō ēnei.
• Ōti Tere/Inamata: Koinei ngā putea e hokona pinepinetia ana e tātou i te toa. He tino tukatukahia ēnei, nō reira ka taea te whakarite wawe. Engari kia mahara, ka iti haere te uara kai i te wā e tukatukahia ana. Nō reira, he pai ake te whiriwhiri i tētahi momo ōti he iti rawa te tukatuka.

Ngā painga hauora whakamiharo o te kai ōti

Ehara i te kai whakakīkī noa iho te ōti. He rite ki te poma kai e kī ana i ngā huaora, ngā kohuke, te pūmua, me te muka, he mea tino nui ēnei mō te tinana. Kia tirohia takitahitia ēnei painga.

He tino pai mō te hauora o te puku!

Kei roto i te ōti tētahi momo muka wairewa motuhake e kiia nei ko te beta-glucan , he mea tino pai mō ō tātou whekau.

• Ārai i te mate puku: Ka āwhina tēnei muka i te nekehanga o te puku. He otinga pai te ōti mō te hunga e pāngia ana e te mate puku puku auau.
• Whakatairanga i ngā huakita pai: Ko ō tātou whekau te kāinga o ngā huakita pai e whai hua ana ki ō tātou tinana. He kai pai tēnei muka beta-glucan mō aua huakita. Ka āwhina tēnei ki te whakaiti i ngā tohu o ngā mate whekau, pērā i te Mate Puku Whakararuraru (IBS).

He āwhina nui ki te whakaiti i te cholesterol kino

He raruraru te cholesterol e pāngia ana e te tini o te tangata i ēnei rā. Ko te muka beta-glucan i roto i te ōti, i kōrerotia e tātou i mua ake nei, he tino āwhina ki te whakaiti i te taumata o te cholesterol kino (LDL) i roto i te tinana.

He hoa pai i roto i te ngākau

Kei roto i te ōti tētahi momo antioxidant motuhake e kiia nei ko te avenanthramides . Kāore ēnei e kitea i roto i ētahi atu witi. He maha ngā painga mō te ngākau:

• Ka whakaiti i te mumura i roto i te tinana.
• Ka āwhina te ōti ki te whakangāwari i ngā oko toto me te whakahaere i te toto toto, ka āwhina hoki ki te whakaiti i te mōrearea o te mate ngakau.

Ka āwhina hoki ki te whakahaere i te huka toto.

He kai tino pai te ōti mā te hunga mate huka. Heoi anō, he iti noa ngā mea hei tūpato māu.

He iti ki te waenga te taupū glycemic o te ōti kāore i tukatukahia. He māmā noa iho, ko te tikanga o tēnei, i muri i te kai i a rātou, kāore e piki ohorere te taumata huka toto. Ka puta mārire.

He pai mō te whakahaere taumaha

He kai pai te ōti mō te hunga e ngana ana ki te whakaiti i tō rātou taumaha. Mā te muka o te ōti ka makona koe ahakoa he iti noa te kai. Mā tēnei ka āwhina i te whakahaere i te kai nui me te kai nui. Mā te kai i ētahi ōti i te ata ka āwhina i a koe ki te karo i ngā kai koretake i waenga i ngā kai.

Hei tāpiritanga, he maha ngā matūkai nui kei roto i te ōti mō te tinana, pērā i te manganese, te phosphorus, te parahi, me te huaora B1.

Whakaarohia ēnei mea i a koe e kai ana i te ōti

Ahakoa te pai o te ōti, he iti noa ngā mea hei tūpato.

• Te Āwangawanga ki te Kuruteni: Kāore he kuruteni i roto i te ōti. Heoi, ko ngā wheketere e tukatuka ana i te ōti ka tukatuka i ētahi atu witi, pērā i te witi, kei roto nei te kuruteni. I ētahi wā ka uru pea he iti noa te kuruteni ki roto i te ōti. Mena he mate āwangawanga tōu ki te kuruteni, pērā i te mate Celiac , whiriwhiria ngā ōti kua tohua "Kore-Kuruteni".
• Kia tūpato ki te huka me te tote: E ai ki tā mātou i kōrero ai i mua ake nei, he nui te huka me te tote i roto i ngā kete 'Instant Oats' reka e wātea ana i te toa. Mā te kai pinepine i ēnei ka kore e whai hua te ōti ki te hauora. Nō reira, pānuihia tonutia te tapanga. Ko te mea pai ko te hoko ōti ma, ka whakaranua ki te reka ki te kāinga mā te tāpiri i ngā hua (panana, aporo, karepe maroke), ngā mea kakara pērā i te kiri hinamona, me ngā nati.

He huarahi reka hei tāpiri i te ōti ki tāu kai

Haunga te hanga i te miraka hei parakuihi, he maha atu anō ngā huarahi hei whakauru i te ōti ki roto i tō kai! Anei ētahi whakaaro:

• Mēnā kei te hanga kai pēnei i te tapatapahi me te mītiporo, ngana ki te tāpiri i te ōti hei utu mō te paraoa pokepoke.
• Ki te mea he kai reka tāu e hanga ana, hangaia he pihikete ōti hei utu mō ngā kai reka kino.
• Tāpirihia ētahi ōti ki te ranunga panikeke.
• Tāpirihia he ōti, he hua rākau, me he nati ki te miraka kawa hei hanga i tētahi parakuihi reka, whai kiko hoki.
• Rūmakina ētahi ōti ki te miraka, ki te miraka kawa rānei mō te pō (Overnight Oats), ā, kainga i te ata i muri mai.