Kua rongo pea koe i ētahi tāngata e kī ana he tino pai te inu i tētahi karāhe waina whero i te rā mō te ngākau. I ētahi hakari, ina huihui koe me ō hoa, kua noho te waina whero hei mea nui. Engari he aha te pono o tēnei kōrero? He tino pai te waina whero mō te hauora, he momo waipiro noa iho rānei? Kia rapua e tātou ētahi atu kōrero mō tēnei i tēnei rā.
Know your body mass index (BMI) and weight classification
Tuatahi, kia kite tātou, he aha te waina whero?
He whakarāpopototanga noa iho, he inu Mediterranean te waina whero i hangaia mai i ngā karepe pouri. Ka hangaia mā te whakapūkara i ngā karepe kua kuru pai, me ō rātou kiri. I roto i tēnei tukanga, ka hurihia e te rewena ngā huka tūturu i roto i ngā karepe hei waipiro. Ka whiwhi te waina whero i tōna tae whero ataahua me tōna reka motuhake mai i ngā kiri.
Ko ngā matū tūturu e kiia nei ko ngā tannins e puta mai ana i tēnei tukanga whakapūkara ka hoatu ki te waina tōna reka motuhake me tōna kawa.
Ko te mea nui, he nui ngā antioxidants i roto i te waina whero. He mea tino nui ēnei mō te hauora nā te mea ka tiaki i ō tātou pūtau mai i te kino. Nā te mea ka whakapūpūhia te waina whero me ngā kiri karepe, he nui ake ngā antioxidants o te waina whero i te waina mā, e hangaia ana mā te tango i ngā kiri.
Ko tētahi matū ārai-waikura e aro nui ana ngā kaipūtaiao ki te resveratrol . Kua kitea e ētahi rangahau ka tiakina pea e ia tō tātou roro, tō tātou ngākau, me te tinana katoa.
Kia ako tātou mō ētahi momo waina whero.
Neke atu i te 10,000 ngā momo karepe e whakamahia ana hei hanga waina huri noa i te ao. Ko ētahi ēnei o ngā momo waina whero matua.
- Cabernet Sauvignon: Ko tētahi tēnei o ngā waina whero rongonui o te ao. He paku kakara, he kawa hoki tōna reka.
- Merlot: He rite tēnei ki te Cabernet, engari he rerekē te reka.
- Pinot Noir: He māmā ake te tae o tēnei i ētahi atu waina whero. He māmā, ā, he pai te haere tahi me ngā rihi pērā i te heihei me te ika.
- Pōti: He waina reka tēnei, he nui te waipiro (tata ki te 20%). Kua taunga te nuinga o te tangata ki te inu i muri i te kai.
He aha te nui o ngā matūkai kei roto i tētahi karāhe waina whero?
Ina inu waina whero tātou (tata ki te 5 hekere te taumaha), ka tirohia e tātou tōna uara kai. Ka rerekē pea ēnei rahinga i runga i te momo waina.
| Te wāhanga kai | Rahi toharite (5 auneke) |
|---|---|
| Ngā Kaora | Tata ki te 125 |
| Ngā warowaihā | Tata ki te 4 karamu |
| Huka | Tata ki te 1 karamu |
| Pūmua | Tata ki te 0.1 karamu |
| Ngako | 0 karamu |
Hei tāpiritanga, kei roto hoki he iti noa ngā kohuke pēnei i te rino, te konupūmā, te pāhare pākawa, me te whākōkī . Ko te nuinga o ngā kaora i roto i te waina whero i ahu mai i te waipiro. Ko te toenga i ahu mai i ngā warowaihā me ngā huka i toe mai i ngā karepe.
He aha ngā painga hauora tūturu o te waina whero?
Ko te mea nui kia mārama ki konei, ko te nuinga o ēnei painga ka puta noa mēnā ka inu waina whero koe i te iti o te inu . Ki te nui rawa te inu, kāore ēnei painga e puta, engari he nui ngā tūponotanga ki te hauora.
Āwhina ki te whakahaere i te toto toto?
Kua whakaatuhia e ētahi rangahau ka taea e ngā polyphenols, arā, ngā antioxidants e kitea ana i roto i te waina whero, te whakaheke i te toto toto tiketike, engari me nui ake ngā rangahau mō tēnei.
Ngā painga mō te hauora o te ngākau
He kaupapa tēnei e kōrerohia ana e te tini tāngata. E kī ana ētahi rangahau, mā te inu i te waina whero i roto i te rahinga iti, ka āwhina pea ki te whakaiti i te mōrearea o te mate ngakau mā te whakaiti i te hanga paraka i roto i ngā oko toto. Tērā pea ka āwhina anō hoki ki te whakapiki i ngā taumata o te "cholesterol pai" (HDL).
Ka whakaitihia te mōrearea o te mate pukupuku?
E ai ki ngā rangahau tuatahi, ko te resveratrol, he matū kei roto i te waina whero, ka ārai pea i te tipu o ngā pūtau matepukupuku. Tērā ētahi taunakitanga e whakaatu ana ka whakaiti pea i te mōrearea o te matepukupuku koroni me te matepukupuku repeure. Heoi anō, me nui ake ngā rangahau tangata hei whakaū i tēnei.
Te tiaki i te mate a Alzheimer?
Kua kitea i roto i ētahi rangahau ka taea e ngā polyphenols i roto i te waina whero te aukati i te hanganga o ngā matū paitini e whakangaro ana i ngā pūtau roro. Heoi, kāore anō kia tae mai he whakatau tuturu mō tēnei.
Te whakaiti i te mōrearea o te mate huka
I kitea i roto i tētahi rangahau nui, ko te hunga e inu ana i te nui o te waina i te wā kai, he iti ake te tūponotanga ki te pāngia e te mate huka momo 2. Heoi, kāore i kitea tēnei painga i roto i te hunga i inu waipiro me te kore kai, i roto rānei i te hunga i inu nui . He pai ake te kōrero ki tō tākuta mō tēnei.
Te taha pōuri o te inu waina whero - ngā mōrearea me mōhio koe
Pērā i tā tātou kōrero mō ngā painga, me mōhio hoki tātou ki ngā mōrearea nui o te waina whero, he momo waipiro anō hoki.
Ko te mea nui: Ki te kore koe e inu waipiro i tēnei wā, kaua e tīmata ki te inu nā te mea he pai ēnei mō te hauora. Kāore rawa ngā tākuta e taunaki ana i tēnei.
| Mōrearea | Whakaahuatanga |
|---|---|
| Te kino o te ate | Ka taea e te nui rawa o te inu waipiro te kino ki te ate, ā, i roto i te wā, ka arahi pea ki ngā mate kino pēnei i te cirrhosis. |
| I te wā e hapu ana | Kaua rawa ngā wāhine hāpu, te hunga e hiahia ana kia hāpu, me ngā whaea e whāngai ana i te u e inu waipiro. He tino kino ki te pēpi. |
| Waranga | Ka pāngia te tinana me te hinengaro e te waipiro. Mēnā he hītori o te waranga waipiro tō tētahi o tō whānau, he nui ake tō tūponotanga. |
| Te pikinga ake o te mōrearea o te mate pukupuku | E hono ana te nui o te inu waipiro ki ētahi momo mate pukupuku, tae atu ki te mate pukupuku o te waha, te korokoro, te ate, te koroni me te ū. |
| Te pikinga o te taumaha | He nui ngā kaora i roto i te waina. Ahakoa he iti noa te inu i ia rā, ka taea e ngā kaora tāpiri te arahi ki te pikinga taumaha koretake i roto i te wā. |
| Ētahi atu āhuatanga hauora | Me karo rawa te hunga whai mate pēnei i te kauti i te waipiro. Tērā pea ka pāngia rātou e te mate pāwera ki te waina. |
He aha te inu nui?
- Mō ngā wāhine: te inu i te neke atu i te 8 wae waipiro ia wiki.
- Mō ngā tāne: te inu i te neke atu i te 15 wae waipiro i te wiki.
(Ko tētahi waeine he karāhe waina 5-aune te taumaha, he kēne pia, he 1.5 aune rānei o te waipiro mārō.)
Ki te nui atu i ēnei herenga, he tūponotanga nui tēnei ki tō hauora. He mea tino nui kia kōrero pono koe ki tō tākuta mō tēnei mea.
Karere Tangohia ki te Kāinga
- Ahakoa he pai ētahi o ngā huaora o te waina whero mō te hauora, ka kitea noa ēnei painga mēnā ka kainga nuitia .
- Ki te kore koe e inu waipiro, kaua e tīmata ki te inu waina whero, ki ētahi atu inu waipiro rānei nā te mea kei te rapu koe i ngā painga hauora. He huarahi haumaru ake anō hoki (he kai pai, he whakakori tinana) hei whiwhi i aua painga.
- Ki te inu waipiro koe, kia tūpato ki ngā tūponotanga nui (te kino o te ate, te mate pukupuku, te waranga). He maha ngā wā ka nui ake ngā kino i ngā painga.
- Me karo rawa i te waipiro te hunga e hapu ana, e ngana ana ki te hapu, e whāngai ana i te u, e pāngia ana rānei e ngā mate pēnei i te mate ate, te kauti rānei.
- Mena he ruarua āu mō ō tikanga inu, mō ōna pānga hauora rānei, kaua e mangere ki te whakapā maiMe kōrero ki tō tākuta whānau (tākuta) ka rapu tohutohu.
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