Ko te pātai atu ki tētahi o tō tātou whenua, "Kei te pēhea koe?" he rite ki te pātai atu, "Kua kai raihi koe?" He mea nui te raihi ki ō tātou oranga me tō tātou ahurea. Tata ki te haurua o te taupori o te ao e whiwhi ana i te 50% o ō rātou pūngao o ia rā mai i te raihi. Nō reira, kāore ianei i te mea nui kia mōhio tātou ki te raihi e kainga ana e tātou i ia rā, me ōna painga me ōna ngoikoretanga? Me kōrero tātou mō tēnā i tēnei rā.
Raihi mā? Raihi parai? He aha te rerekētanga?
He tokomaha e whakaaro ana he rerekē ngā momo raihi mā me te raihi parauri (raihi whero). Engari i te ao tūturu, nō te kākano raihi kotahi rāua. Ko te rerekētanga kei te huarahi e tukatukahia ai (e mirahia ai) te kākano raihi.
He whakarāpopototanga noa iho, ko te paparanga o waho o te kakano raihi he paparanga parauri pouri e nui ana ngā matūkai. Ka kiia tēnei ko te "paparanga parani." Kāore tēnei paparanga parani e tangohia mai i te raihi parani, i te raihi whero rānei.
Heoi, ina hangaia te raihi mā, ka mira katoatia tēnei wāhanga parani utu nui, kātahi ka orohia kia tangohia. Koia te take e tiaho ai te raihi mā ki te mā.
Ko te mea nui ko te nuinga o ngā huaora, ngā kohuke, me te muka rawa i roto i ngā pata raihi kei roto i te wāhanga parei kua tangohia. Ko te tikanga o tēnei , i runga i te kōrero mō ngā kai, he pai ake te raihi parei i te raihi mā.
Heoi, nā te mea kei roto he parani, ka roa ake te tunu i te raihi parani i te raihi mā. Nō reira, kia whiwhi ai koe i te nui o ngā matūkai, he pai ake te tāpiri i te raihi parani ki tāu kai.
Ngā painga matua mō te hauora o te kai raihi parai
Kia tirohia ētahi o ngā painga hauora o te tāpiri i te raihi parauri ki tāu kai.
Āwhina ki te whakahaere i te mate huka
Ka taea e te raihi parauri te āwhina i te hunga mate huka ki te whakahaere i ō rātou taumata huka toto. Me mārama tēnei mā te whakamahi i tētahi uara e kiia nei ko te Taupū Glycemic . He māmā noa iho, ka ine i te tere o te pikinga o ō taumata huka toto i muri i te kai i tētahi kai.
- He teitei te taupū glycemic o te raihi mā, arā , 64.
- Ko te uara mō te raihi parai he tata ki te 55, he uara iti rawa tēnei.
Ko te tikanga o tēnei, ina kai koe i te raihi mā, ka tere te piki o te taumata huka toto. Engari ina kai koe i te raihi parauri, ka āta piki te taumata huka toto. He mea tino nui tēnei mō te hunga mate huka. He maha ngā rangahau kua kitea ko te kai nui rawa i te raihi mā ka nui ake te tūponotanga ki te pāngia e te mate huka.
He pai mō te hauora o te ngākau
He nui ake te muka i roto i ngā witi katoa, pērā i te raihi parauri, i ngā kai tukatuka. Ka āwhina tēnei muka ki te whakaheke i te taumata o te cholesterol kino i roto i tō toto, ka taea ai te whakaiti i tō tupono ki te mate manawa me te whiu.
Waihoki, nā te mea ka makona koe i te kai i ngā kai momona i te muka, he māmā ake te pupuri i te taumaha hauora. Hei tāpiri, ka āwhina ngā huaora me ngā kohuke i roto i te raihi parai ki te kawe i te hāora ki te toto me ētahi atu tukanga nui o te tinana.
Tērā pea ka whakaiti i te mōrearea o te mate pukupuku
E toru ngā momo phenolics kei roto i te raihi parauri. He antioxidants kaha ēnei e kitea ana i roto i ngā tipu. Ka tiakina e ngā antioxidants ō tātou pūtau mai i ngā rauropi kore utu, e kino ai ngā pūtau. Mā te tiaki i ngā pūtau i tēnei ara, ka taea e tātou te whakaiti i te tūponotanga o te mate pukupuku. Ko ēnei phenolics utu nui kei roto i te wāhanga o te witi raihi. Nō reira, ina tangohia te bran i te wā e hanga ana i te raihi mā, ka tangohia hoki te nuinga o ēnei antioxidants.
Te hauora o te pūnaha nakunaku
Ka ārai te muka kore-rewa i roto i te raihi parauri i te mate puku, ā, ka whakatikatika i te nekenekehanga o te puku. Ka āwhina anō hoki ki te ārai i ngā mate pēnei i te hemorrhoids .
Ko tētahi atu mea nui ko te kore-kutene o te raihi. Kāore e taea e te hunga whai mate celiac te nakunaku i ētahi witi. Ki a rātou, he kai pai te raihi ka taea e rātou te kai me te kore raruraru, me te whiwhi i ngā matūkai e tika ana.
Kia titiro tātou ki ngā matūkai kei roto i te raihi.
He maha ngā huaora me ngā kohuke kei roto i te raihi parauri, he mea tino nui ki te tinana. Me titiro anō hoki tātou ki te whakataurite i ngā uara kai ki te raihi mā.
| Momo whāngai | Ngā painga mō te tinana |
|---|---|
| Huaora B1 (Tiamina) | He mea nui mō te whakaputa pūngao me te mahi a te pūnaha io. |
| Huaora B6 (Pyridoxine) | He mea nui mō te pūnaha ārai mate me te whanaketanga o te roro. |
| Konupūmā | Ka āwhina ki te hauora o te wheua, te mahi a ngā uaua, me te whakahaere i te toto toto tiketike. |
| Whēkau | E hiahiatia ana mō te kaha o ngā wheua me ngā niho. |
| Hēreniuma | He antioxidant nui mō te pūnaha ārai mate me te mahi a te tairoi. |
| Manganēhi | Āwhina ki te whakaputa pūngao me te tiaki i ngā pūtau. |
| Te uara kai (mō ia 1/2 kapu raihi kua tunua) | Raihi parai | Raihi mā |
|---|---|---|
| Ngā Kaora | 109 | ~103 |
| Pūmua | 2 karamu | Tata ki te 2 karamu |
| muka | 2 karamu | Tata ki te 0.5 karamu (iti iho i te hautoru) |
| Ngā warowaihā | 23 karamu | Tata ki te 23 karamu |
E rua ngā mea hei maumahara māu ina kōrero ana mō te raihi
Ahakoa he kai tino pai te raihi, e rua ngā mea hei aro atu mā tātou ina whakaaro ana ki te haumaru o te kai.
1. He tino morearea te kai i te raihi toenga?
Kua rongo pea koe i tēnei kōrero. Kāore i te pai te kai i te raihi toenga, he paitini pea. He pono tēnei. He momo huakita kei reira ko te Bacillus cereus . Ki te kore e whakamataohia, e rongoatia hoki ngā kai māngaro pērā i te raihi kua tunua, ka tipu pea ēnei huakita ki roto. Ki te kainga ēnei huakita, ka pāngia e te whakapairuaki me te ruaki.
He tino ngāwari ki te karo i tēnei:
- Mena he toenga raihi kua maoa, kaua e waiho i te pāmahana rūma mō ngā hāora.
- Katia kia piri, ka whakanoho ki roto i te pouaka whakamātao i te wā e taea ai.
- Whakamahanahia anō kia pai i te wā e whakamahana ana anō.
- Kia mau tonu te ma o te kīhini.
2. Kei roto i te raihi te āheniki?
He matū tino paitini te āheniki e puta noa ana i roto i te whenua. Nā te whakamahinga o ngā maniua me ngā patupatu kua piki ake te taumata o te āheniki i roto i te oneone me te wai whenua. He nui ake te kaha o te raihi ki te mimiti i te āheniki i ērā atu witi. Nā te mea he nui te wai e whakatipuria ai te raihi.
He otinga anō hoki tēnei:
- I mua i te tunu i te raihi, horoia te raihi i raro i te wai rere i ngā wā maha.
- I te tunu kai, tunua ki te wai nui atu i tō tikanga . Pērā i te rimurapa kohua.
- I muri i te tunu o te raihi , tātarihia te toenga o te wai.
Ka taea e ēnei tikanga te whakaiti nui i te nui o te āheniki i roto i te raihi.
Ngā huarahi reka hei whakamahi pai i te raihi
Ki te āwangawanga koe mō te roa o te tunu raihi parai, tunua he nui i te wā kotahi, wehea kia maha ngā wāhanga, ka rongoa ki roto i te pouaka tio. Kātahi, ina rite koe ki te kai, ko tāu noa he whakamahana.
Ehara te raihi i te mea e kainga noa ana hei raihi. Ka taea te hanga i te raihi hei kai whai kiko mā te whakakotahi me ngā momo huawhenua, otaota, mīti me te ika. Anei ētahi whakaaro:
- Hangaia he huamata raihi reka mā te tāpiri i ngā mea pēnei i te rēneti, te pīni tīhi, te pīni me ō huawhenua tino pai.
- Hangaia te raihi kia rite ki te raihi parai me ngā huawhenua pēnei i te kāreti, te pīni, te rīki me te kāpeti.
- Whakakīia ngā pepa pere ki te ranunga raihi me ngā huawhenua ka tunua.
- Whakaranua te raihi ki te pīni pango, te kānga, me te sambal hei hanga i tētahi reka hou.
- Tāpirihia he mea pēnei i te pūrokoro, te pīnihi rānei ki tāu kari heihei, ika rānei tino pai, ka kai me te raihi.
Mena kei te āwangawanga koe mō tō kai, inā koa nā tētahi mate hauora (pēnei i te mate huka, te toto toto tiketike rānei), he mea tino nui kia rapu tohutohu koe i tō tākuta mō te kai e pai ana mōu.
Karere Tangohia ki te Kāinga
- Hei whiwhi i te nui ake o ngā matūkai, inā koa ko te muka, me taunga ki te kai i te raihi parauri (raihi parauri) hei utu mō te raihi mā.
- Mā te kai i te raihi parai ka āwhina i te whakahaere i te mate huka, ka whakatairanga i te hauora o te ngākau, ā, ka pupuri i te pūnaha nakunaku hauora.
- Whakamātaohia te raihi toenga i te wā e taea ai, kaua e waiho ki te pāmahana rūma. Ka āwhina tēnei ki te ārai i te paitini kai.
- Hei whakaiti i te nui o te āheniki kei roto i te raihi, horoia te raihi kia tino mātotoru i mua i te tunu, ā, tunua ki te wai nui ake hei tango i te wai e toe ana.
- Mena he mate tōu, me kōrero ki tō tākuta mō te kai pai rawa atu māu.
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