Rāhipere: Ngā mea ngaro nui mō te hauora e huna ana i roto i tēnei hua whero iti!

Kua kite koe i tētahi hua iti, whero, ataahua i roto i te toa hoko kai? He rāhipere tēnā. He ranunga reka me te kawa. Mā te torutoru o ēnei rāhipere iti ka taea te hanga i tētahi kai noa kia motuhake. Waihoki, he nui ngā huaora, ngā kohuke, ngā antioxidants, me ngā muka i roto i te rāhipere kotahi. Ka kitea ēnei i ngā hūpāmakete o tō tātou whenua. Kei te wātea ngā rāhipere hou me ngā rāhipere tio i te tau katoa. Ko te mea pai rawa atu, tata rite tonu te uara kai o ngā mea e rua.

He aha ngā painga hauora o ngā rāhipere?

He nui ngā matūkai kei roto i tēnei hua iti. Me titiro tātou ki te pai o tēnei hua iti mō tō tātou tinana.

Mō te hauora o te ngākau

Whakaarohia, kei roto i ēnei he pāhare pākawa, he mea nui mō te mahi a te ngākau. Kua whakamātauhia ka āwhina tēnei pāhare pākawa ki te whakaiti i te toto toto tiketike. Ehara i te mea koinā anake, kei roto hoki i ngā rāhipere he matūkai motuhake e kiia nei ko ngā waikawa ngako Omega-3 . Ka āwhina ēnei ki te ārai i te whiu me te mate ngākau.

Ko tētahi atu mea, kei roto hoki i tēnei hua tētahi kohuke e kiia nei ko te Manganese . He mea nui tēnei mō te hauora o te pūnaha angaanga me te kiri. Waihoki, ka āwhina te Manganese ki te whakahaere i ngā taumata huka toto.

Āwhina ki te whakahaere i te mate huka

E waru karamu te muka kei roto i te kapu rāhipere. He nui rawa tēnei ina whakaritea ki ētahi atu hua. He mea nui rawa te muka mō ō tātou tinana. Ka āwhina te muka ki te whakaiti i ngā taumata huka toto, te cholesterol, me te toto toto tiketike.

Ki te whakaritea ki ētahi atu hua, he iti rawa te huka o ngā rāhipere. E rima karamu noa iho te huka kei roto i tētahi kapu kī. Nō reira, mā te kai i ēnei rāhipere e kore e piki ohorere te taumata huka o tō toto. Nā te mea he reka tūturu ngā rāhipere, ka taea e koe te whakaiti i te nui o te huka hangai ka tāpirihia e koe ki ō kai. He huarahi pai hoki tēnei hei whakaiti i te taumaha me te whakahaere i te mate huka.

Tiakina koe i ngā mate.

He kupu ngāwari, he hua tino pai ngā rāhipere, kī tonu i ngā antioxidants . Ka tiakina e ēnei antioxidants ngā pūtau o tō tātou tinana mai i ngā matūriki kore pumau e kiia nei ko ngā rauropi kore utu, ka taea te kino i a rātou. Ko ngā rauropi kore utu he matū kino e kino ana i ō tātou pūtau, ā, ka uru atu ki ngā mate maha, tae atu ki te koroheketanga, te mate rumatiki, te mate pukupuku, te mate ngakau, me te mate a Alzheimer.

Nō reira, ka hopukina e ngā antioxidants ēnei rauropi kore utu, ka mutu te kino e puta mai ana i a rātou. Nō reira, he huarahi pai te kai i ngā rāhipere hei tiaki i a koe mai i ēnei mate. I roto i ngā momo rāhipere, ko ngā rāhipere pango te nuinga o ngā antioxidants. Ko te momo whero me te koura e whai ake nei. Kia mahara, ko te pouri ake o te tae o te hua, ko te teitei ake o te uara antioxidant .

Mō te kiri hauora, kanapa hoki

He nui te huaora C i roto i ngā rāhipere. He mea nui te huaora C mō te hanga collagen, he pūmua e hanga ana i te 75% o tō tātou kiri. I a tātou e pakeke haere ana, ka heke te collagen. Koinei te wā ka tīmata te kiri ki te miro me te piko. Nō reira, mā te kai i ngā rāhipere, he nui te huaora C, ka āwhina i te kiri ki te whakaputa i te collagen e hiahiatia ana e ia. Ka āwhina hoki te huaora C ki te ārai me te whakatika i ngā kino o te kiri i puta mai i te rā .

Kia titiro tātou ki te uara kai o ngā rāhipere?

Ahakoa he hou, he tio rānei, he nui ngā matūkai whai hua o ngā rāhipere. Me titiro tātou ki te uara kai o tētahi kapu (tata ki te 123 karamu) o ngā rāhipere whero hou.

Kia tupato hoki ki tēnei.

Me tino tupato koe ki te miraka kawa rāhipere kua oti te whakaranu ka kitea e koe i te toa. Ka taea e ētahi waitohu te whakauru ki te 25 karamu o ngā warowaihā me te 18 karamu o te huka i roto i te kapu. Ko te tikanga he nui ake te huka i a rātou i ngā rāhipere . Engari, ki te tango koe i te miraka kawa Kariki noa ka tāpirihia he 1/2 kapu rāhipere ki roto, ka 14 karamu o ngā warowaihā me te iti iho i te 10 karamu o te huka. He nui ake te hauora o tēnā, tika?

He aha ētahi huarahi reka hei kai i ngā rāhipere?

E whā ngā momo rāhipere: whero, mangu, papura, me te koura. He rerekē te reka o ia momo. Ko ngā rāhipere whero ngā mea e kitea pinepinetia ana i roto i ā mātou toa.

Tāpirihia ētahi rāhipere ki tō parakuihi, ōti, panikeke, waffle rānei. Ka taea hoki e koe te whakamahi hei whakareka i ngā inu reka, i ngā muffin, i te huamata hua rānei. He pai rānei hei kai mā te poutumarotanga.

Anei ētahi atu huarahi ka taea e koe te whakamahi i te raspberries:

• Hangaia he parfait reka mā te tāpiri i tētahi paku rāhipere me te granola ki te koko miraka kawa Kariki.
• Hangaia he tiamu reka mai i ngā rāhipere, ka kainga tahi me te taro.
• I te wā e hanga ana i ō pihikete tiakarete ma tino pai, ngana ki te tāpiri i ētahi rāhipere ki roto.
• Tāpirihia ētahi rāhipere mata, tio rānei ki te rēmana, ki te tī hukapapa rānei, kia reka ake ai.
• Mena he iti noa iho āu rāhipere kua pakari, hangaia he taro rāhipere ki aua mea.
• Whakamahia he waina winika reka i hangaia ki ngā rāhipere hei ranu mō ngā huamata.