Ko wai kāore e pai ki te kai nūru me te rimurapa? Engari he maha ngā wā ka pehia e tātou te hiahia ki a rātou nā te wehi kei taumaha ake, kei kai nui rawa rānei i te huka. Kua rongo pea koe i tētahi "nūru makutu" e kōrerohia ana e ētahi hei otinga mō taua raruraru. Koinei ngā Nūru Shirataki. He aha tonu ēnei, he aha ngā painga o ēnei mō tō tātou hauora, ā, he aha ngā ngoikoretanga? Kia kitea e tātou ngā kōrero katoa mō ēnei i tēnei rā.
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He aha ēnei Nūru Shirataki?
He māmā noa iho, he momo nūru tēnei i hangaia mai i te pūmua o tētahi tipu e kiia nei ko te (konjac) e tupu ana i ngā whenua Āhia. Ko te mea motuhake o tēnei, he mea hanga mai i tētahi momo muka wairewa e kiia nei ko te (glucomannan). Nō reira, he tata ki te kore te nui o ngā kaora o ēnei nūru. He tino kai huawhenua, kāore he kuruteni, ā, he tino pai mō te hunga e whai ana i ngā kai penei i te keto.
Ko te tikanga o te kupu Hapanihi "shirataki" he "wairere mā". Nā te āhua mārama, mā o ēnei nūru i pēnei ai. E kiia ana hoki ēnei e ētahi he "nūru konjac".
He aha te reka me te kakano o ēnei nūru?
He pono, kāore he reka motuhake o ngā nūru shirataki. He rite tonu ki te wai. Engari ko te mea pai rawa atu, ka mimitihia e rātou ngā reka o te ranu, te kari, me ngā huawhenua ka tunua e koe.
Engari he mea iti tēnei. Nā te mea he maha ngā wā ka tae mai ēnei i roto i te pēke wai, ka paku haunga ika te wai i roto i taua pēke. Ko te mea pai ko te horoi pai i raro i te wai i mua i te tunu.
He rerekē te kakano o ēnei nūru i ā mātou nūru noa. He rite ki te tiēre, he pahekeheke, he ngaungau, he rapa hoki. Ahakoa ka kai koe i ētahi o ēnei, ka kī tonu koe.
He aha ngā painga hauora o ngā nūru shirataki?
Kāore he huaora, he kohuke rānei i roto i ngā nūru shirataki, engari he kai iti-kaora, he nui hoki te muka, he maha ngā painga hauora kei roto.
| Painga hauora | He whakamārama ngāwari noa iho |
|---|---|
| Te āwhina ki te whakaiti i te taumaha | He nui te muka i roto i ēnei, nō reira ka kī tonu koe ahakoa he iti noa te kai. Mā tēnei ka āwhina i te whakahaere i te kai pinepine me te kai nui. E tata ana hoki ki te kore rawa he kaora, he mea pai hoki mō te hunga e ngana ana ki te whakaiti i te taumaha. |
| Te whakahaere i te huka toto | Ka whakaroa te muka wairewa i roto i ēnei kai i te mimiti o ngā warowaihā i roto i ngā kai e kainga ana e tātou, ā, ka āwhina i te whakahaere i ngā pikinga huka toto i roto i te hunga mate huka, i te hunga rānei e mōrearea ana ki te whakawhanake i te mate huka. |
| Te āwhina ki te whakaheke i te cholesterol | E ai ki ngā rangahau tuatahi, tera pea ka āwhina te muka glucomannan ki te whakaheke i te cholesterol LDL me ngā taumata cholesterol katoa, engari me nui ake ngā rangahau e hiahiatia ana. |
| He pai mō te pūnaha nakunaku | Mā te nui o te muka ka whakaiti i te tūponotanga o ngā mate pēnei i te mate puku. He prebiotic anō hoki tēnei muka, e āwhina ana i te tipu o ngā huakita whai hua i roto i ō tātou whekau. |
| Te urutau ki ngā tauira kai motuhake | He kōwhiringa pai ēnei mō te hunga he mate pāwera ki te kuruteni, te miraka, te hua manu rānei, te hunga e whai ana i ngā kai iti-warowaihā pēnei i te keto, me te hunga kai huawhenua. |
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Ahakoa he haumaru ngā nūru shirataki mō te nuinga o te tangata, he iti noa ngā mea hei mōhio māu.
Ko te mea nui, ehara ēnei i te tāpiringa kai. Nō reira, kaua e whakakapia ki ngā kai whai kiko pēnei i te raihi, huawhenua, me ngā hua rākau. Whakamahia hei wāhanga o te kai taurite.
- Ngā raruraru nakunaku: Ki te kore koe e taunga ki te kai i ngā kai muka nui, tera pea ka pupuhi tō puku, ka hau, ka korere rānei i muri i te kai i aua kai. Ka memeha haere ēnei tohu i a koe e taunga haere ana ki te kai i ngā kai muka nui.
- Te iti o te huka toto: Mena kei te tango rongoā koe mō te mate huka, me kōrero koe ki tō tākuta i mua i te tāpiri i ētahi atu nūru shirataki ki tō kai.Nā te mea ka taea e ēnei te whakaheke i ngā taumata huka toto i te mea e tika ana.
- Te puhoi o te nakunaku: Ka puhoi te nakunaku e ētahi rongoā whakaiti taumaha. Mena kei te tango koe i aua rongoā, ka taea e te kai nui rawa i ngā nūru shirataki te whakaroa ake i te nakunaku, ā, ka puta he mate kino pēnei i te mate puku. Kōrerohia tēnei ki tō tākuta.
- Ngā ngoikoretanga o te kai: Nā te mea he iti rawa te uara kai o ēnei kai, ki te kore koe e kai i ēnei kai me te kore he kai whai kiko kē atu, tērā pea kāore koe e whiwhi i ngā huaora, ngā kohuke me ētahi atu matūkai e hiahiatia ana e tō tinana.
Me pēhea te hanga i ēnei?
Ka taea te hoko i ngā nūru shirataki i ētahi hūpāmakete, i ngā toa kai Āhia, me te ipurangi i Sri Lanka ināianei.
He tino māmā te hanga.
1. Tuatahi, tangohia mai i te putea ka horoia ki te wai rere (mā tēnei ka whakakorea te haunga ika).
2. Kātahi ka kohuatia ki te wai wera mō te 2-3 meneti, kātahi ka tātarihia.
3. Ki te hiahia koe ki te whakaiti i te nui o te wai, ka taea e koe te tunu maroke i roto i te paraharaha kore-piri, kāore he hinu.
Ka taea e koe te whakarite i ēnei nūru i tāu ara tino pai. Kia maumahara, nā te mea kāore he kakara o ēnei, he pai ake te hanga me te ranu reka, pērā i te kari.
He whakaaro torutoru:
- Kai tahi me te kari heihei, te kari ika rānei hei utu mō te raihi.
- Tāpirihia he ranu e pai ana ki a koe (hei tauira, te ranu Puttanesca) ka tunua kia rite ki te tunu rimurapa.
- Whakaranua ngā huawhenua ki te tīhi, ka hanga kia rite ki te huamata rimurapa matao.
- Tāpirihia ki tā mātou hupa miso.
- Hangaia he peihana nūru hauora me ngā mea pēnei i te kāreti, te pepa pere, me te edamame.
Karere Tangohia ki te Kāinga
- He kai iti-kaora, he nui te muka ngā nūru shirataki, he mea hanga mai i tētahi tipu e kiia nei ko te konjac.
- Ka taea e ia te āwhina i te whakaiti taumaha, te mate huka, me te whakahaere i te cholesterol. He pai hoki mō te hunga he mate pāwera ki te kuruteni me te miraka.
- Kāore rawa he uara kai o ēnei, pērā i ngā huaora me ngā kohuke. Nō reira, me whakamahi noa hei wāhanga o te kai taurite.
- Mena kei te tango koe i ngā rongoā mō te mate huka, mō te whakaiti taumaha rānei, he mea tino nui kia kōrero koe ki tō tākuta i mua i te tāpiri i ēnei ki tāu kai.
- Ka taea e koe te tango i te haunga kino mā te horoi pai ki te wai i mua i te tunu.
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