He pai ki a koe te kai rōpere? Kia ako tātou mō ngā painga hauora huna o tēnei hua! (Ngā Painga Hauora o ngā Rōpere)

Ina haere koe ki te toa keke, ki te hūpāmakete rānei, kua kite pea koe i ngā rōpere whero ataahua e whakaaturia ana. E aroha ana tātou katoa ki tōna ataahua, ki tōna kakara, me tōna reka. Mā te tāpiri i ētahi rōpere ki tētahi mea, pērā i te miraka kawa, te huamata, te kai reka rānei, ka rerekē te reka me te āhua. Engari e mōhio ana koe ki te pai o tēnei hua ataahua, reka hoki mō ō tātou tinana? I tēnei rā, me kōrero tātou mō ngā painga hauora nui e huna ana i roto i tēnei hua whero iti.

He aha rawa te rōpere?

He tokomaha te hunga e whakaaro ana he "hua" ngā rōpere. Engari, he mea miharo, i runga i te pūtaiao pūtaiao, ehara ngā rōpere i te hua, ehara hoki i te hua rākau. Ko te pua nui o tētahi tipu i roto i te whānau rōhi. Heoi, ko ngā rōpere tētahi o ngā hua tino rongonui, tino reka hoki o te ao.

Ko te mea pai rawa atu, he hua ngā rōpere kāore e whakapiki i te taumata huka toto . He iti noa iho te taupū huka toto. Arā, ahakoa te tangata mate huka, te tangata rānei e ngana ana ki te whakahaere i ōna taumata huka, ka taea e ia te kai i ngā rōpere me te kore e mataku.

He aha ngā take he pai ai ngā rōpere mō te tinana?

He kai tino pai ngā rōpere, kī tonu i ngā huaora, te muka, me ngā antioxidants. He tino nui te nui o tētahi momo antioxidants kaha e kiia nei ko ngā polyphenols . Kāore he konutai, he ngako, he cholesterol rānei i roto.

Whakaarohia, ki te kai koe i te waru ngā rōpere, ka nui ake te huaora C ka riro i a koe i te karaka. Hei tāpiri,

• Konupūmā
• Pāhare pākawa
• Konupūmā
• Folate
• Rino

He nui hoki ngā kohuke e whakaratohia ana e ngā rōpere mō ō tātou tinana.

Kua kite kē koe i te tae whero hohonu ataahua o ngā rōpere? Ko te take o taua tae he matū tipu motuhake e kiia nei ko ngā anthocyanin . He antioxidant tino kaha hoki tēnei. I te pakari haere o te rōpere, ā, i te whero haere, ka piki ake te nui o ēnei anthocyanin. Arā, ko te hohonu ake o te whero, ko te nui ake o tōna painga!

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Ngā painga hauora whakamiharo o ngā rōpere

Ehara i te mea he hua reka noa iho ngā rōpere, he maha hoki ngā painga mō tō tātou hauora.

Ka tiaki i te hauora o te ngākau

Kei te āwangawanga tātou katoa mō te cholesterol. Ka taea e ngā matū i roto i ngā rōpere te whakaiti i ngā triglycerides, he momo ngako i roto i ō tātou toto. Ka taea hoki e rātou te whakaiti i te cholesterol LDL, e kiia nei e tātou ko te "cholesterol kino".Ka āwhina hoki ki te whakaheke i te toto toto. Nō reira, mā te kai i ngā rōpere ka āwhina ki te whakaiti i te mōrearea o te mate ngakau.

Whakapai ake i te aro o te insulin

Ka taea e ngā polyphenols i roto i ngā rōpere te whakapai ake i te urupare a ngā pūtau o te tinana ki te insulin. Arā, ka āwhina rātou ki te whakahaere i ngā taumata huka toto. Ehara i te mea ka whakaiti noa ngā rōpere i te huka toto, engari ka āwhina hoki ki te tukatuka i ētahi atu momo huka e kainga ana e tātou.

Ka whakarato i te tiaki ki te kiri

Mā ngā āhuatanga ārai-mumura o ngā rōpere ka āwhina i te ārai i te kino o te kiri. Kua whakaatuhia e ngā rangahau iti he kaha ngā rōpere ki te tiaki i te kiri, inā koa mai i ngā hihi UV kino o te rā.

Ka whakapai ake i te mahi roro me te mahara

Kua kitea e ngā rangahau roa ko te hunga e kai ana i ngā hua whai antioxidants pērā i te rōpere me te purūpere he iti ake te tere o te hekenga o te hinengaro me te mahara e puta ana i te pakeketanga. Ka whakaitihia hoki e rātou te mōrearea o te whakawhanake i ngā mate pēnei i te mate a Alzheimer.

Tērā pea ka whakaiti i te mōrearea o te mate pukupuku

He taunakitanga kei roto i ngā rōpere ka taea e ētahi antioxidants te whakaroa i te tipu o ngā pūtau matepukupuku. E mōhio ana tātou he iti ake te tūponotanga o te matepukupuku ki te hunga e kai ana i ngā kai e nui ana i ngā hua me ngā huawhenua. He takoha nui tā ngā rōpere ki tēnei.

Kia tūpato ki ngā mate pāwera ki ngā rōpere.

Ahakoa he hua haumaru ngā rōpere mō te nuinga o te tangata, ka pāngia ētahi e te mate pāwera. Ko te hunga e pāngia ana e te hae o te rākau birch, ka tino pāngia rātou e ngā tohu mate pāwera i muri i te kai i ngā rōpere.

Ngā tohu mate pāwera noa:

• Te pupuhi me te mākūkū o ngā ngutu, te waha, te arero, te korokoro rānei
• He kiri mākūkū, he mākūkū rānei
• Te puku pōuri, te ruaki, te korere rānei

He tino onge te pānga o te mate pāwera kino ki ētahi tāngata e kiia nei ko te anaphylaxis . Ka uaua pea te manawa. Ki te puta tēnei, he āhuatanga ohorere tēnei. Me haria tonu koe ki te tari ohorere o te hōhipera (ETU).

Ki te pāngia koe e ēnei tohu i muri i te kai i ngā rōpere, he mea pai kia toro atu ki tō tākuta tonu atu mō ētahi tohutohu.

Me pēhea te whiriwhiri me te penapena i ngā rōpere pai?

Hei whiwhi i te kounga pai rawa atu, me mōhio koe ki te whiriwhiri i ngā rōpere pai.

Kōwhiringa:

• Kōwhiria ngā hua whero pouri, kanapa, ā, kua pakari pai .
• Āta karohia ngā hua kakariki, mā, nā te mea kāore ngā rōpere e pakari i muri i te tangohanga mai i te rākau.
• Me mārō te ahua o te hua ina tangohia. Kaua e tangohia he hua ngohengohe, he wai rānei.

Rokiroki:

• Kia kawea mai e koe ngā rōpere ki te kāinga, horoia rawatia i raro i te wai rere.
• Āta whakamarokehia kia tino maroke ki te tauera pepa ma.
• Tangohia te kakau i te hua, whakatakotoria ki roto i tētahi ipu ārai-hau, ka rongoa ki roto i te pouaka whakamātao. Mā te whakatakoto i tētahi tauera pepa ki raro i te ipu ka mimiti i te makuku nui, ā, ka roa ake te ora.
• Mena he wāhanga kua maru, kua pakaru rānei, tapahia, ka rongoa. Ka taea te rongoa i roto i te pouaka whakamātao mō te wiki pea i tēnei ara.