He pai ki a koe te kai i te Hāmana Auahi? Kia mōhio tātou ki ngā painga me ngā ngoikoretanga, kātahi ka kai! (Ngā Painga Hauora o te Hāmana Auahi)

Ina haere koe ki te hūpermakete, inā koa i te wāhanga kai tio, tera pea kua kite koe i ngā ika karaka-māwhero kua takai ataahua. E kiia ana ēnei ko te 'Hāmana Auahi'. He pai ki ētahi te kai me ngā pihikete, te taro, tae atu ki ngā huamata. He kai tino reka tēnei. Engari he aha atu ngā painga hauora i tua atu i tōna reka? He aha atu rānei ngā tūponotanga kāore tātou e mōhio? Āe, i tēnei rā ka ako tātou i ngā mea katoa mō tēnei Hāmana Auahi.

Tuatahi, he aha te hāmana auahi?

He tokomaha te hunga e whakapoauau ana i ngā momo hāmana auahi e rua me te 'lox'. Ki te kī māmā, he hāmana rongoa noa te lox. Heoi, ko te hāmana auahi he momo hāmana kua rongoatia ki te tote, kātahi ka whakamahia ki te tunu auahi . He rerekē te reka me te whakaritenga o te hāmana i whakaritea mā te whakamahi i ēnei tikanga e rua.

Ahakoa he iti ngā kaora o te hāmana auahi, he tino nui tōna uara kai. Me titiro tātou ki ngā mea kei roto i te 100 karamu o te hāmana auahi, he rite te rahi ki te haurua o te nikau.

He aha ngā painga o te kai i te hāmana auahi?

Ehara i te mea he kai reka noa te hāmana auahi. He maha ngā painga hauora.

1. He nui ngā waikawa ngako Omega-3

Koinei te kounga tino nui o te Hāmana Auahi. He ngako nui ngā waikawa ngako Omega-3 e kore e taea e te tinana te whakaputa ko ia anake, engari he mea nui mō tō tātou hauora.

• He pai mō te ngākau: Ka whakaitihia e ngā Omega-3 ngā triglycerides, he momo ngako kino i roto i te toto. Ka āwhina hoki rātou ki te whakahaere i te toto toto me te whakaiti i te tūponotanga o te mate ngākau.
• He pai mō te mahi a te roro: He mea nui ngā Omega-3 hei pupuri i te hanganga me te mahi a te roro. Ka āwhina i te whakapai ake i ngā mea pēnei i te mahara, te kaha ako, me te whakahaere i te hekenga o te hinengaro ka puta i te kaumātuatanga.
• Ka Whakaiti i te Mumura: Ko te mumura mau tonu i roto i te tinana te pūtake o ngā mate mau tonu maha pērā i te mate huka, te mate ngakau, me te mate pukupuku. He kaha te Omega-3 ki te whakahaere i tēnei mumura.

2. He puna pūmua pai rawa atu

He mea nui te pūmua mō te tipu uaua me te whakatikatika pūtau i roto i te tinana. He nui te pūmua i roto i te Hāmana Auahi, nō reira ka mākona koe ahakoa he iti noa te kai. Mā tēnei ka āwhina i a koe ki te whakahaere i tō kai nui, ā, ka āwhina hoki i a koe ki te whakahaere i tō taumaha.

3. Ngā huaora me ngā kohuke whai hua

• Huaora B12: He mea nui te huaora B12 mō te mahi hauora o te pūnaha io, te hanga DNA, me te hanganga o ngā pūtau toto whero.
• Ngā Huaora A me E: He kaha ngā antioxidants nei. Ka āwhina ēnei huaora ki te ārai i te kino o ngā pūtau mai i ngā matūriki kino e kiia nei ko ngā rauropi kore utu e hangaia ana i roto i te tinana.
• Astaxanthin:Ko tēnei matū ārai-mate te mea e hoatu ana ki te hāmana tōna tae māwhero-karaka ataahua. He tino pai mō te ngākau. Nā te mea ka whakanui ake i te cholesterol HDL pai o te tinana (te cholesterol pai) me te whakaiti i te cholesterol LDL kino (te cholesterol kino).

Heoi anō, kei reira anō ētahi āhuatanga hei tūpato mā tātou.

He mea nui kia mōhio ki te taha kē o te moni, me te taha pai anō hoki. He iti noa ngā mea me mōhio tātou ina kai ana i te hāmana auahi.

1. Te nui o te tote (konutai) e kainga ana

Koinei te mōrearea nui rawa atu, me te mea tino hira rawa atu o te hāmana auahi.

E 672 mirikaramu te nui o te konutai i roto i te hāmana auahi mō ia 100 karamu. Engari he iti noa te nui o te konutai i roto i te 100 karamu o te hāmana hou, arā, e 75 mirikaramu. Whakaarohia te rerekētanga!

E ai ki te World Health Organization, ko te nui rawa o te konutai e tika ana kia kainga e te pakeke hauora ia rā ko te 2,000 mirikaramu. E ai ki te American Heart Association he pai te whakawhāiti ki te 1,500 mirikaramu. Nō reira, ki te kai koe i te 100 karamu o te hāmana auahi, ka nui atu i te hautoru o tō tote e kainga ana i ia rā i roto i te kai kotahi.

2. Te mōrearea o te mate pukupuku

Kua whakaatuhia e ngā rangahau mā te kai nui i ngā mīti auahi i roto i te nui me te wā roa ka piki ake te mōrearea o ētahi momo mate pukupuku, pērā i te mate pukupuku koroni . Ehara i te mea ka puta te mate pukupuku i te kai hāmana auahi. Heoi, he mea whakaaro nui kia kaua e kai nui rawa hei tikanga.

3. Te mōrearea o te mate kitakita - Listeriosis

He mea tēnei me tino mōhio tātou. Tērā pea kei roto i te hāmana auahi matao tētahi huakita e kiia nei ko te Listeria monocytogenes . Ka taea e ēnei huakita te whakaputa i tētahi mate kino e kiia nei ko te Listeriosis.

Ahakoa kāore pea tēnei e pā nui ki te tangata hauora,

• Mō ngā whaea hapu
• Mō ngā kaumātua
• Mō te hunga he ngoikore te pūnaha ārai mate (hei tauira, ngā tūroro mate pukupuku, ngā tāngata kua pangia e te HIV, ngā tāngata he mate huka kāore i te tino taea te whakahaere)

Ka tino morearea tēnei mate.

He pēhea te haumaru?: He haumaru ake te whiriwhiri i te hāmana 'paoa wera'. Ka hangaia te hāmana paoa matao i te pāmahana iti o te 10-32 nekehanga Celsius. Engari ka hangaia te hāmana paoa wera i te pāmahana o te 63 nekehanga Celsius neke atu rānei. Ka patua e tēnei pāmahana teitei ngā huakita pēnei i a Listeria.

Nā, ko tēhea te kōwhiringa pai rawa atu, haumaru hoki?

Ko te huarahi pai ki te tiki i ngā omega-3 whai hua me ētahi atu painga kai o te hāmana, me te kore e pā ki ngā mōrearea o te hāmana auahi, ko te kai i te hāmana hou kua tunua .

Ka taea e koe te tango i tētahi wahi hāmana hou me:

• Tunua
• Parai
• Kohu
• Ki te kore rānei, kia pai ai ki tō tātou hiahia, hangaia hei hupa me te iti o te hinu, me te iti o te tote.

Ka mau tonu te omega-3, ngā huaora, me te pūmua i te hāmana i tunua pēnei. Kāore hoki he tote kino i roto, ā, ka tino whakakorea te tūponotanga o te mate huakita listeria.