He tino pai te kai miraka kawa mō te tinana? (Ngā Painga Hauora o te Miraka Kawa) Kia mōhio tātou ki tēnei

He kai reka te miraka kawa ki te kai. Mai i te tamarikitanga ki te pakeke, kua taunga tātou ki te kai miraka kawa i muri i te kai, i te wā rānei e hiakai ana. Ko ētahi ka kai miraka kawa i te wā e kore ai e kai i te aihikirīmi. Engari kua whakaaro kē koe mēnā he kai noa iho tēnei miraka kawa reka, he tino painga hauora rānei mō te tinana? I tēnei rā, me kōrero tātou mō ngā āhuatanga huna o tēnei miraka kawa.

Tuatahi, he aha te miraka kawa?

He māmā noa iho, he kai tino whai kiko te miraka miraka, he mea hanga mai i te miraka. E mōhio ana koe ki tōna hanga? Ka whakamahanahia te miraka, ā, ka tāpirihia he momo huakita motuhake e whai hua ana ki te tinana. Kātahi ka waiho tēnei ranunga ki tētahi pāmahana mō ngā haora. Kātahi ka whakapūpūtia e ngā huakita te huka i roto i te miraka, arā, ko te "Lactose" , ka hurihia hei "Waikawa Lactic" . Ko taua tukanga te mea e whakapūpū ai te miraka, e homai ana ki a tātou te reka kawa o te miraka miraka e mōhiotia ana e tātou.

Mā tēnei tukanga ka kore e waiho te miraka kau hei hua miraka noa iho, engari hei kai whakapūkara. He kai anō hoki e ki ana i ngā probiotics ora, he tino pai mō te hauora o te puku.

Kia ako tātou mō ngā matūkai kei roto i te miraka kawa.

He puna nui te miraka kawa mō te pūmua, te konupūmā, me ngā probiotics. Ehara i te mea koinā anake, engari he maha atu anō ngā huaora me ngā kohuke e whai hua ana mō ō tātou tinana.

Anei ngā uara kai mō tētahi kapu (tata ki te 245 karamu) o te miraka kawa māori, iti te ngako, kāore he huka i tāpirihia:

• Ngā Kaora: Tata ki te 154
• Pūmua: 13 karamu
• Ngako: 4 karamu
• Warowaihā: 17 karamu

Ko te mea nui, ka taea e te kapu miraka kawa te whakatutuki i te 40% o ō hiahia konupūmā o ia rā, me te tata ki te 50% o ō hiahia kohuke o ia rā, pērā i te pāhare pāporo me te whākōkī.

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Kia ako tātou mō ētahi momo miraka kawa.

He maha ngā momo miraka kawa kei te mākete, he iti noa ngā rerekētanga o ia momo.

• Miraka Iti Tuku Iho: Koinei te momo miraka iti tino noa e mōhiotia ana e tātou katoa. He maha ngā taumata ngako kei roto, pērā i te miraka kore-ngako, te miraka iti-ngako, me te miraka katoa.
• Miraka Kariki: He tino rongonui tēnei i Sri Lanka i ēnei rā. Ka hangaia mā te tango i ngā wāhanga wai tāpiri (whey) kei roto i te miraka kau noa. Nō reira, he matotoru ake, he kirimi ake te miraka kau Kariki i te miraka kau noa . Ko te mea nui, he rua te nui o te pūmua i roto i tēnei miraka kau noa . Nō reira, ka kī tonu koe ahakoa he iti noa te kai. He iti hoki te nui o te huka me ngā warowaihā.
• Kefir: He miraka kawa tēnei hei inu. He puna probiotic kaha ake i te miraka kawa noa. Ka whakaitihia te nui o te lactose i roto i te tukanga whakapūkara. Nō reira, ahakoa te hunga e pāngia ana e te mate puku i muri i te inu miraka (te hunga e kore e manawanui ki te lactose) ka taea te whakamahi i te kefir i ētahi wā.
• Miraka Hukapapa: He huarahi pai hei whakakapi i te aihikirīmi. Heoi, he maha ngā wā ka tāpirihia he huka me ngā mea reka . Nō reira, ahakoa he iti ake te ngako i te aihikirīmi, ka taea tonu te whai i te nui o te huka. Nō reira he mea nui kia pānuihia te tapanga.

Ngā painga matua o te kai miraka kawa ki te hauora

1. Whakapai ake i te hauora o te puku me te nakunaku

He probiotic te miraka kawa, arā, kei roto i a ia ngā huakita pai e noho ana i roto i ō tātou whekau.He hoa pono. Ka āwhina ēnei probiotics ki te pupuri i te taurite i waenga i ngā huakita pai me ngā huakita kino i roto i tō tātou puku. Mā tēnei ka māmā ake te nakunaku, ā, ka taea te whakaiti i ngā mea pēnei i te pupuhi me te mamae o te puku.

2. Te whakapakari i ngā wheua

E ai ki tā tātou i kōrero ai i mua ake nei, he nui te konupūmā me te huaora D i roto i te miraka kawa (kei roto i ētahi miraka kawa he huaora D kei roto). He mea nui ēnei e rua mō te whakapakari i ō tātou wheua. Mā te kai i te miraka kawa i ia rā ka whakaiti i te mōrearea o te osteoporosis .

3. He pai mō te hauora o te ngākau

Kua whakaatuhia e ētahi rangahau mā te kai i ngā kai pēnei i te miraka kawa Kariki ka taea te whakaiti i ngā taumata o te cholesterol kino me ngā triglycerides i roto i te toto. Koinei ngā ngako e hangai ana i roto i ngā oko toto i roto i te wā, ā, ka puta ai te mate ngakau. Nō reira, ka āwhina pea te miraka kawa ki te whakaiti i te mōrearea o te mate ngakau ki tētahi taumata.

4. Te whakaiti i te mōrearea o te mate huka

Kua whakaatuhia e te tātaritanga o ētahi rangahau nui, ko te hunga e kai ana i te miraka kawa i ia rā, he 14% te iti iho o te tūponotanga ki te whakawhanake i te mate huka momo 2. Ahakoa kei te rangahauhia tonutia te take tuturu mō tēnei, he tino pai te hononga.

5. Te ārai i ngā mate tara i roto i ngā wāhine

Ko ngā wāhine mate huka, inā koa, he nui ake te tūponotanga ki te pāngia e ngā mate Candida (rewhare rewena). E kī ana ētahi rangahau mā te kai i te 8 hekere (tata ki te kapu) o te miraka kawa me ngā ahurea ora i ia rā ka taea te whakaiti i te tūponotanga o ēnei mate.

He mea nui: Ki te whakaaro koe he mate rewena tōu, me toro atu ki tō tākuta mō ētahi tohutohu i mua i te ngana ki te rongoā i a koe anō.

6. Āwhina ki te whakahaere taumaha

He nui te pūmua i roto i te miraka kawa, inā koa te miraka kawa Kariki, nō reira ahakoa he iti noa te nui ka taea e koe te kī, ā, ka āwhina i a koe ki te whakahaere i tō kai nui.

Kia maumahara ki ēnei mea i te wā e whiriwhiri ana, e kai ana hoki i te miraka kawa:

1. Kia tūpato ki te huka me te ngako: Kōwhiria te miraka kawa māori/kāore i te reka me te iti-ngako i ngā wā katoa e taea ai. He nui te huka i roto i ngā miraka kawa reka.

2. Tirohia mēnā he ahurea ora: Pānuihia te tapanga miraka kawa. Rapua ngā "ahurea ora me ngā ahurea hohe" me ngā ingoa o ngā huakita pēnei i te Lactobacillus, Bifidobacterium rānei. Koinei ngā mea e whakarato ana i ngā painga probiotic ki a tātou.

3. Hangaia ō ake reka: Tāpirihia ō ake reka ki te miraka kawa kore huka.

• Tāpirihia ētahi hua hou tapatapahi (panana, māngo, rōpere).
• Tauhiuhia he paura hinamona.
• Tāpirihia he tīpune paura purapura harakeke. Mā tēnei ka whiwhi koe i ngā matūkai pēnei i te muka me te omega-3.

4. Whakamahia i roto i ngā tohutao: Ka taea e koe te whakamahi i te miraka kawa hei whakakapi i te pata, i te hinu rānei i te wā e hanga ana i ngā mea pēnei i te keke me te muffin. Ka taea hoki e koe te whakamahi i te miraka kawa Kariki hei whakakapi i ētahi ranu huamata.

He pai te miraka kawa mō te hunga e uaua ana ki te inu miraka?

Mena he mate tōu e kore e taea te kai i te miraka kawa, me tūpato koe i te wā e kai ana koe i te miraka kawa. Heoi, nā te mea ka pakaruhia ētahi o te miraka kawa e ngā huakita i te wā e hanga ana i te miraka kawa, tera pea ētahi tāngata kāore e pāngia e ngā raruraru rite tonu ki ērā e pā ana ki a rātou i muri i te inu miraka. Heoi, ka rerekē pea tēnei i ia tangata, i ia tangata. Mena he āwangawanga āu, kōrero ki tō tākuta i te tuatahi mō ētahi tohutohu.