He kai tino nui te ika kēne i roto i ō tātou kāinga. Kai tahi me te taro, tunua ki te raihi, hanga rānei i te sambol kakara, kāore he mea ngāwari atu i te ika kēne. I roto i ēnei ika kēne, he ika rongonui te sardine, he ika iti. Kua whakaarohia e koe te maha o ngā painga hauora e whiwhihia ana e tō tātou tinana i te kai i tēnei ika sardine iti? Engari i tua atu i ngā painga, he iti noa ngā mea me āta tupato tātou. Nō reira, i tēnei rā, me kōrero tātou mō ngā mea katoa e pā ana ki ēnei sardine.
Ko wai tēnei Sardines?
He whakarāpopototanga noa iho, he ika iti te sala e tipu ana ki te 25 henimita te roa, ā, e noho ana i roto i ngā kura i ngā moana huri noa i te ao. Nā tōna kikokiko ngawari, hinuhinu hoki, kua waiho hei kai matua i roto i ngā kai o te tini whenua.
Ko ngā tātini kēne e hokona ana e tātou i te toa ka puta mai i roto i te wai pērā i te hinu, te wai, te ranu tōmato rānei. Ahakoa ka tangohia te pane, ka kainga e tātou tēnei ika me te kiri me ngā wheua e toe ana. Kaua e miharo, ko ngā painga hauora tūturu kei roto i aua wheua me te kiri.
He aha te rerekētanga i waenga i te Sardines me te Anchovies?
Ahakoa he ika iti rāua, he iti ake a Halmasso i a Salin. He paku kakara ake anō hoki tōna reka. Heoi, nā te mea he rerekē te reka o ia tangata, ko te mea pai ko te whakamātau i a koe anō kia mārama ai ki te rerekētanga.
He aha ngā painga kai o te tote?
He rite te Salaya ki tētahi poma kai iti e kī ana i ngā huaora, ngā kohuke, me ngā matūkai nui mō ō tātou tinana. He tino pai hoki mō te hunga e āwangawanga ana mō te taumaha nā te mea he iti ngā kaora.
Tirohia te ripanga i raro nei kia mōhio ai koe ki te nui o ngā matūkai kei roto i te 100 karamu o ngā ika tātini kēne i roto i te hinu.
| Wāhanga matūkai | Te rahinga (mō ia 100 karamu) |
|---|---|
| Ngā Kaora | 208 |
| Pūmua | 24.6 karamu |
| Ngako (Ngako katoa) | 11.4 karamu |
| Korekoretere | 142 mirikaramu |
| Konutai - tote | 307 mirikaramu |
Hei tāpiri atu ki tēnei, e ai ki ngā whare whakapaipai,
- Ngā waikawa ngako Omega-3
- Huaora D
- Konupūmā
- Huaora B12
- Rino
- Pāhare pākawa
He puna tino pai tēnei mō ngā matūkai nui maha, pērā i te.
Nā, he aha te pai o te kai salaya mō te tinana?
Ae, he kai tino whai kiko te sala ka taea te tāpiri atu ki tētahi kai taurite. Me titiro tātou ki ētahi o ōna painga.
- Tiaki i te hauora o te ngākau: He tino pai ngā waikawa ngako omega-3 i roto i te hāmana mō te ngākau. Ka whakapai ake i te mahi a ngā oko toto, ā, ka āwhina ki te whakaiti i te cholesterol kino. Kua whakaatuhia e ngā rangahau mā te kai hāmana kotahi, e rua rānei i te wiki ka taea te whakaiti i te mōrearea o te mate ngākau mā te hautoru pea.
- Ka whakapakari i ngā wheua: Nā te mea ka kai tātou i te ika tātini me te anga, he nui te konupūmā e hiahiatia ana e te tinana. He nui hoki te huaora D i roto i ngā tātini, ā, ka āwhina i te tinana ki te mimiti tika i taua konupūmā. Ka āwhina ēnei e rua ki te pupuri i te kaha me te hauora o ō tātou wheua.
- Āwhina i te mahi a te roro: He mea nui hoki ngā Omega-3 mō te hauora o te roro. Ka āwhina i te pupuri i te hauora o ngā pūtau roro, te pupuri i te mahara pai, me te tiaki i ētahi mate pūnaha io e pā mai ana i te kaumātuatanga.
- He mea tino nui mō ngā whaea hāpu me te pēpi i roto i te kōpū: He mea tino nui te kai ika whai omega-3 pērā i te sardine i te wā e hāpu ana mō te whanaketanga o te roro me te pūnaha io o te pēpi . Nō reira, he mea tino pai mō ngā whaea hāpu, me te tohutohu a tā rātou tākuta, kia tāpirihia ngā sardine ki ā rātou kai.
- Whakapai ake i te tirohanga: Ka āwhina ngā omega-3 i roto i te hāmana ki te whakaiti i te pirau kanohi e pā ana ki te koroheketanga me ngā mate kanohi maroke.
- Ārai i te Kore Huaora B12: He mea noa te korenga o te huaora B12, inā koa i roto i te hunga kaumātua. Ka arahi pea tēnei ki ngā raruraru io pērā i te ngoikore me te ngoikore. Ka taea e te kotahi tūnga o te pīnihi te whakarato i te toru ngā wā o te nui o te huaora B12 e taunakitia ana i ia rā.
Ngā tūponotanga hei tūpato māu i te wā e kai ana i ngā salamander
Pērā i ngā mea katoa, he iti noa ngā āhuatanga hei whakaaroaro mā tātou i te wā e hoko ana i tētahi whare whakapaipai.
Ko te mea nui, kia kaua e nui rawa te kai, kāore e pai. Ahakoa he kai hauora ngā huamata, he mea whakaaro nui kia kai i te āhua ōrite.
| Mōrearea | Whakaahuatanga me te hunga e tika ana kia āwangawangahia |
|---|---|
| Te nui haere o te tote (konutai) | He nui te tote i roto i ngā kai kēne. Mēnā he toto toto tiketike tōu, ehara i te mea pai kia nui rawa te tote e kainga ana e koe. Nō reira, me whakawhāiti te nui o te tote e kainga ana e koe, me whiriwhiri rānei i ngā momo kai iti te tote. |
| Kauti | He kai nui ngā matū e kiia nei ko ngā purine i roto i te rīki. Ka hurihia ēnei purine hei waikawa uric i roto i te tinana. Nā te mea kāore te pikinga o te waikawa uric i te pai mō te hunga e pāngia ana e te kauti , he mea nui kia kaua e kai i ngā rīki, kia rapu tohutohu rānei i te tākuta. |
| Ngā Kōhatu Tākihi | Ko te waikawa uric e hua ai te kauti ka taea hoki te hua o ngā kōhatu whatukuhu. Waihoki, ko te nui o te tote i roto i te tote ka whakanui ake i te mōrearea o ngā kōhatu whatukuhu. Nō reira, me tūpato te hunga whai mōrearea nei i te kai tote. |
| Ngā konganuku taumaha | Ahakoa kāore i te nui te konukōre i roto i ngā ika nunui, ka taea hoki e ngā ika ririki pēnei i te makareera te whai i ngā konganuku taumaha iti. Heoi, e kī ana ngā rangahau he haumaru ngā taumata konukōre i roto i te makareera mō te kai a te tangata. Heoi, he pai ake te karo i te kai i ngā nui i ia rā. |
| Mate pāwera | Ka pāngia ētahi tāngata e te mate pāwera ki te ika. Mēnā ka pāngia koe e ngā tohu pēnei i te mumura o te kiri, te mākati, te pupuhi rānei i muri i te kai i te sardine, he mate pāwera pea tēnei. Mēnā ka pā mai tēnei, rapua tonutia he tohutohu hauora. |
He pai ki te hunga he nui te cholesterol te kai i te salo?
He raruraru tēnei mō te tini o te tangata. Ahakoa he cholesterol kei roto i te hāmana, ko ngā ngako omega-3 'pai' kei roto ka āwhina i te whakaheke i ngā taumata cholesterol 'kino' (LDL) i roto i te tinana. Nō reira, he pai te kai i te hāmana hei utu mō ētahi atu kai momona nui pērā i te mīti. Heoi, ki te mea he raruraru cholesterol tōu, he pai ake te kōrero ki tō tākuta mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- He kai whai kiko te tātini, he nui te omega-3, te konupūmā, me te huaora D.
- He maha ngā painga o te kai i ēnei mea mō te hauora o tō ngākau, roro, me ngā wheua.
- He nui te tote (konutai) i roto i te tote kēne. Me tino tupato te hunga he toto toto tiketike tēnei.
- Mena he mate kauti tōu, he tūponotanga rānei kei te pāngia koe e ngā kōhatu whatukuhu, he mea whakaaro nui kia karohia, kia whakawhāitihia rānei te kai i ngā nati.
- Pērā i ngā mea katoa, kainga ngā huamata i roto i te kai taurite, ā, hei wāhanga hoki o te kai taurite.
- Mena he āwangawanga āu mō te kai salao nā tō āhua hauora, me kōrero tonu ki tō tākuta.
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