He mea nui ngā aniana i roto i tā tātou kīhini. Whakaarohia te hanga i tētahi sambol kokonati, i tētahi chutney dal, i tētahi kari ika rānei, me te kore aniana. He mea whakamiharo, tika? Ka taea e ngā aniana te tāpiri i te reka me te kakara ki tētahi kai, i te ata, i te poutumarotanga, i te pō rānei. Engari i mōhio koe ehara tēnei aniana iti i te mea he mea kakara noa iho, engari he kai tino pai hoki e whakarato ana i ngā painga nui ki tō tātou hauora. I tēnei rā, me kōrero tātou mō ngā mea ngaro hauora whakamiharo e huna ana i roto i ēnei aniana.
Kia ako tātou mō ngā momo riki.
Ina haere tātou ki te toa, ka kite tātou i ngā momo riki katoa, tika? He mema katoa ngā riki whero, ngā riki whero, ngā riki mā, ngā riki rīki, me ngā aniana riki i roto i te whānau kotahi. Ahakoa he āhuatanga motuhake ō ēnei momo katoa, he iti noa ngā rerekētanga.
| Momo riki | Te motuhaketanga me te whakamahinga |
|---|---|
| Riki whero | Nā ngā matū tipu e kiia nei ko ngā flavonoids te take i puta ai te tae papura-whero hohonu. He nui te quercetin antioxidant i roto i ēnei. He iti ake te kakara, nō reira he pai ki te kai mata i roto i ngā huamata, i ngā sambal, me ngā ranu tiri. |
| Riki nui (kōwhai/parauri) | He momo riki tēnei, he mea nui ki roto i ā tātou kari, ā, he paku kakara. Heoi, ina paraihia, ina paraihia, ina whakakarametia rānei, ka ngaro te reka o te kakara, ā, ka puta he reka. Ko te nuinga o ēnei e whakamahia ana i roto i ngā ranu me ngā rihi raihi. |
| Riki mā | He iti ake te kawa o ēnei i ngā riki nunui, ā, he pai hoki mō te tāpiri mata ki ngā rihi, pērā i te salsa. |
| Aniana/Riki Kakariki | He maha ngā wā ka tapatapahia kia angiangi, ka tāpirihia he mea mata ki ngā rihi. Ka tāpirihia he tae ataahua, he reka riki ngawari hoki ki ngā rihi pērā i te hupa me te raihi parai. |
Te mana nui o te riki iti ki te hauora
Kua kitea e ngā kaipūtaiao he maha ngā painga hauora o te riki. He maha o ēnei painga nā ngā antioxidants kei roto. He rite ngā antioxidants ki ngā kaitiaki e ārai ana i te kino o ngā pūtau o te tinana.
Āwhina ki te whakaiti i te mōrearea o te mate pukupuku
Kua whakaatuhia e ngā rangahau he āwhina ngā matū o roto i te riki ki te whawhai i ngā pūtau matepukupuku. I kitea i roto i tētahi rangahau he iti ake te tūponotanga o te hunga e kai ana i te riki ki te matepukupuku koroni, korokoro, me te whatukuhu. I whakaatuhia anō hoki e tētahi atu rangahau he whakaiti i te tūponotanga o te matepukupuku repeure i roto i ngā tāne. Ina koa, ko tētahi matū e kiia nei ko te quercetin, e kitea ana i roto i te riki, e whakaponohia ana ko ia te take nui o ēnei āhuatanga whawhai matepukupuku.
Ngā āhuatanga patu huakita
Kua whakaūtia e ngā rangahau taiwhanga he kaha tō te riki ki te patu i ngā momo huakita. Heoi anō, me nui ake ngā rangahau e pā ana ki te mahi a tēnei mea i roto i ō tātou tinana.
Mō te nakunaku me te hauora o te puku
I mōhio koe he maha ngā huakita pai, whai hua kei roto i ō tātou whekau? He mea nui ēnei huakita mō tō tātou hauora whānui. Kei roto i te riki tētahi matū e kiia nei ko te fructooligosaccharides . He prebiotics ēnei. Arā, ka whakaratohia he kai mā ngā huakita pai i roto i ō tātou puku. Mā tēnei ka māmā ake te nakunaku, ka pai ake hoki te hauora o te whekau.
Kia maumahara, he maha ngā āhuatanga hauora, mai i te mate huka ki te pouri, ka honoa ki te hekenga o te nui o ngā huakita hauora i roto i te puku.
Ka whakapakari i ngā wheua?
Ae, ka taea e te riki te āwhina ki te ārai i te osteoporosis, he āhuatanga e angiangi ai ngā wheua, e whati ngāwari ai. I kitea i roto i tētahi rangahau mō ngā wāhine e tata ana, e pahure ana rānei i te wā menopause, he nui ake te kiato o ngā wheua o te hunga i kai riki i ia rā. Ko te tikanga he kaha ake ō rātou wheua.
Mō te hauora o te ngākau me te whakaiti i te mōrearea o te whiu
Ko te take o te kakara me te reka o te riki ina tapatapahia, nā ngā matū waro kei roto te whanariki. Ka taea e ēnei matū te whakaheke i ō taumata cholesterol me te ārai i te toto totoka. Ka whakaitihia te tūponotanga o te mate ngakau me te whiu . Hei whiwhi i te hua pai o ēnei matū whanariki, he pai ake te kai mata i te riki i te mea kua tunua.
Āwhina ki te whakahaere i te mate huka
Ka whakaohohia e ngā matū quercetin me te whanariki i roto i te riki te hanga insulin, ā, he huawhenua pai te riki hei tāpiri atu ki tāu kai mā te hunga mate huka.
He ngoikoretanga anō hoki te kai i te riki mata.
Pērā i ngā mea katoa, he kino anō hoki ō te kai riki, inā koa ka kainga mata.
- Te pupuhi me te haunga: He uaua ki te nakunaku ētahi matū i roto i te riki. Ko te hunga e pāngia ana e te mate puku puku (IBS) ka pāngia pea e te mamae o te puku ina kai riki mata. Ki te pāngia koe e tēnei, whakawhāitihia te kai riki mata.
- Te manawa kino me te haunga tinana: Ina pakaru ngā matū whanariki i roto i te riki i roto i te tinana, ka honoa ki te werawera ka puta he haunga tinana kino. He mea noa hoki te manawa kino.
- Paitini kai: I ētahi wā onge, kua puta ngā pūrongo mō ngā mate kitakita pēnei i te salmonella e horapa ana mā roto i ngā riki. Heoi, he tino onge tēnei. Hei tiaki i a koe anō, me pupuri tonu ngā riki tapatapahi ki roto i te pouaka whakamātao. Ki te whakapae koe kei te paitini kai koe, tirohia tonutia tō tākuta, haere rānei ki te tari ohorere o te hōhipera tata (ETU).
Me pēhea te ārai i te roimata o ō kanohi i te wā e tapatapahi ana i te riki?
He mea noa te tangi i a tātou e tapahi ana i te riki. Ko te take o tēnei, nā te mea ka kohia ngā matū whanariki e tukuna ana i te wā e tapahi ana i te riki ki te rangi, ā, ka whakapataritari i ō tātou kanohi. He iti noa ngā huarahi māmā hei whakaiti i tēnei.
- Whakamātaohia te riki mō te 30 meneti i mua i te tapatapahi.
- Whakamahia he maripi koi, nā te mea ka nui ake ngā matū ka tukuna e te tapatapahi riki ki te maripi koi.
- Tapahia, waiho rānei te pito pakiaka o te riki kia kore e pirau . Koinei te wāhi e kitea ai te nuinga o ngā matū whanariki.
- Tapatapahia ngā riki ki tētahi wāhi e pai ana te hau, me ngā matapihi e tuwhera ana.
Karere Tangohia ki te Kāinga
- Ehara i te mea he mea kakara noa iho ngā riki, engari he kai tino whai kiko hoki e ki ana i ngā antioxidants, ngā huaora, me ngā kohuke.
- He iti noa ngā rerekētanga o ngā kounga o ngā momo riki, pērā i te riki whero, te riki nui, me te riki matomato. Kōwhiria te momo e pai ana ki tāu rihi.
- He maha ngā painga hauora o te riki, pērā i te whakaiti i te mōrearea o te mate pukupuku, te tiaki i te hauora o te ngākau, te whakahaere i te mate huka, me te whakapakari i ngā wheua.
- Hei whakanui ake i ētahi o ngā painga hauora (ina koa ko ērā e pā ana ki te hauora o te ngākau), he pai ake te kai mata i te riki kaua e kohuatia.
- Tērā pea ka pāngia ētahi e te mamae o te puku ina kai ana i te riki mata. Whakarongo ki tō tinana.
- Kia mau tonu te haumaru o te kai mā te penapena i ngā riki tapatapahi ki roto i te pouaka whakamātao.
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