Ina rongo tātou he mate manawa tō tētahi mema o te whānau, tō tētahi rānei e arohaina ana e tātou, ka tino pōuri, ka manukanuka hoki tātou. "Me aha tātou hei tiaki pai i a rātou?" koinei te pātai e puta ake ana i roto i te hinengaro o te katoa. Pērā i te rongoā, he nui te pānga o te kai e hoatu ana e tātou ki a rātou ki tō rātou oranga. Inaa, ko te kai whai kiko e takaia ana me te aroha te koha pai rawa atu ka taea e koe te hoatu ki tētahi tangata he mate manawa tō rātou.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
He aha te hiranga o te kai me te inu?
Ki te kī ngāwari, ehara i te mea ka taea e te kai hauora te āwhina i te whakahaere i te mate ngakau anake, engari i ētahi wā ka āwhina i te whakakore i ētahi o ngā kino e puta mai ana. Whakaarohia, ko te nuinga o ngā mate ngakau ka puta mai i ngā putunga ngako i roto i ngā uaua e kawe ana i te toto ki ō tātou ngakau. He rite ki te paru e hangai ana i roto i te paipa wai. Ka taea e te kai hauora te whakaroa i te tere o te whakawhāiti o ēnei uaua, ā, i ētahi wā ka whakakore i te tere o te whakawhāiti.
Ko te nuinga o tēnei mahi he mahi i ētahi wā:
- Ka whakaiti i te cholesterol kino: Ka āwhina ki te whakaiti i te taumata o te cholesterol LDL, he mea kino ki te tinana.
- Whakahaere i te toto toto tiketike: He hoariri nui te toto toto tiketike ki te ngākau. Ka taea te whakahaere mā te kai pai.
- Whakahaerehia te huka toto: Ko te mate huka tetahi o ngā tino take mōrearea o te mate ngakau.
- Whakahaerehia tō taumaha tinana: He tino whakaora te pupuri i te taumaha hauora mō te ngākau.
He mea nui ake te kī 'Me kai tēnei' i te kī 'Kaua e kainga'
He maha ngā wā ka kī atu tātou ki tētahi tangata he mate manawa tōna, "Kaua e kai hinu," "Kaua e kai tote," "Kaua e kai i ngā mea reka," me ērā atu. Ka pā mai pea tēnei ki te ahotea hinengaro. Tērā pea ka whakaaro rātou, "Kāore he kai māku i tēnei wā."
Nō reira, me whakarerekē tātou i ō tātou whakaaro. Kaua e whakaaro noa ki ngā mea 'kāore e pai hei kai', engari me titiro ki ngā mea 'pai hei kai' ka tāpiri atu i aua mea ki ā tātou kai kia reka ake ai. Kua whakaatuhia e ngā rangahau he tino pai hoki mō te ngākau te kai iti iho i ngā mea kino, me te kai nui ake i ngā mea pai.
Āe, me kōrero tātou mō ngā tohutohu tekau hei āwhina i a koe ki te whakarite kai hauora, reka hoki mā te tangata whai mate manawa.
1. Kai atu i ngā huawhenua, ngā hua rākau, ngā witi katoa, me ngā nati.
He kai tino nui ngā kai tipu, e kī ana i te muka, i ngā huaora, me ngā matūkai. Whakauruhia ngā huawhenua me ngā hua tae kanapa ki roto i tō kai. Hei tauira, i te wā e hanga ana i te sambol, whiriwhiria he mea pēnei i te gotukola, i te mukunuwenna rānei. Kohuatia ngā huawhenua pēnei i te pīni, te kāreti, me te paukena. Engari i te wā e hanga ana i ēnei, kaua e tāpirihia he hinu nui, he tiihi, he wai kokonati matotoru rānei . Tāpirihia ngā mea pēnei i te raihi parani, te ōti, te pī, te pīni kikī, me ngā pīni matomato ki roto i tō kai.
2. Me ako tātou mō te ngako (hinu)?
Ina kī tātou he "hinu", ehara i te mea he kino katoa. Me whiriwhiri tātou i ngā hinu pai.
- Kaua e neke atu i te 35% o ō kaora katoa mai i te ngako: Kaua e neke atu i te kotahi hautoru o ō kaora katoa te kai ngako o ia rā.
- Whakawhāitihia te Ngako Kūpapa: Ko te nuinga o ēnei ka kitea i roto i ngā hua kararehe. Hei tauira , i roto i te pata, te ghee, te tiihi, ngā mīti momona (pīhi, poaka), me te miraka katoa .
- Āta karohia ngā ngako whakawhiti i ngā wā katoa e taea ana: Ko ēnei tetahi o ngā hoariri nui o te ngākau. He momo ngako hangai ēnei. Kei roto i te pata, i ngā kai tunua (pēhi, parāoa), i ngā kai poto, i ngā pihikete me ngā kai tukatuka . Tirohia ngā tapanga o ngā kai i hokona mai i te toa kia kite ai mēnā kei roto he "hinu hauwai-wāhanga".
- Kōwhiria ngā hinu pai: Ina whakamahia ana mō te tunu kai, he mea pai kia whiriwhiria ngā hinu he nui ngā ngako monounsaturated , pērā i te hinu oriwa me te hinu pīnati, ngā hinu rānei he nui ngā ngako polyunsaturated, pērā i te pīni soya, te kānga, me te hinu putirā.
3. Me pēhea te whakataurite i te pūmua me te cholesterol
He mea nui te pūmua mō te tinana, engari me whiriwhiri tātou i ngā momo pūmua iti-ngako.
- Ko te heihei, te tāki, me te ika kāore he kiri ngā kōwhiringa pai rawa atu.
- He nui te cholesterol i roto i te mīti whero (pīhi, reme, poaka) me ngā hua miraka ngako nui (miraka ngako katoa, tiihi) . Ka taea e ēnei te whakanui ake i te taumata o te cholesterol kino i roto i te toto. Nō reira, whakawhāitihia ēnei i te nui e taea ana.
- Tāpirihia atu ki tāu kai ngā pūmua tipu pērā i te rēneti, te pīni pīni, me te pīni soya .
4. Kia mātau i te wā e whiriwhiri ana i ngā warowaihā
E rua ngā momo warowaihā: he pai, he kino.
- Ngā warowaihā pai: Kōwhiria ngā warowaihā matatini, he nui te muka, pērā i te raihi parauri, te ōti, te kūmara, te manioka, me te uwhi. Ka whakaroa ēnei i te tukunga o te huka ki roto i te toto.
- Ngā warowaihā kino: Āta karohia ngā warowaihā māmā pēnei i ngā inu huka, keke, pihikete, taro, me te raihi mā. Ka tere te piki o te huka toto i ēnei.
5. Whakaitihia te kai tote
Ko te nui rawa o te tote te tino take o te toto toto tiketike.
- Whakaitihia te nui o te tote e tāpirihia ana e koe i te wā e tunu ana.
- Engari, whakamahia ngā mea pēnei i te raima, te kanekane me te winika hei tāpiri i te reka.
- Tāpirihia ngā mea kakara ki tāu kai (te koroka, te hinamona, te pepa) me ngā kai māori pēnei i te kari, te turmeric, te kanekane me te kāriki.
- He nui te tote i roto i ngā ranu, ngā poraka hupa, me ngā kai tukatuka i hokona mai i te toa. Kia tūpato ki a rātou.
6. Kai i ngā kai iti e 5, e 6 rānei i te rā, kaua e kai nui e 3.
Mā te kai i ngā kai iti e rima ki te ono i te rā, kaua e kai nui e toru i te rā, ka āwhina i te pupuri i te taumata huka toto me te cholesterol kia rite tonu. Ka āwhina hoki i te tahu ngako kia tere ake te whai hua.
7. Hoatu he nui te wai hei inu
He mea tino nui te ārai i te matewai. Ehara i te mea ka whakamakuku noa te tinana i te nui o te wai, engari ka ārai hoki i te kai koretake. Whakatenatenahia te iwi kia inu i te 1.5 - 2 rita wai (8-10 karāhe) ia rā.
Engari he mea tino nui tēnei: Mena kua tohutohu tō tākuta kia whakawhāitihia te nui o te wai e inuhia ana e koe (tae atu ki te wai) nā te mate tākihi, nā ētahi atu take rānei, me whai tonu koe i aua tohutohu. Mena he ruarua āu mō tēnei, me pātai atu ki tō tākuta hei whakaū.
Medical grade state-of-the-art hearing aids
Advanced hearing aids designed for clear hearing and noise control in the ear.
Check Availability →Me pēhea te whakahaere i ngā rahinga kai? (Te Whakahaere i ngā Inenga)
I ētahi wā ka nui rawa tā tātou kai, kāore e mōhiotia. He mea nui anō hoki kia whakahaeretia te nui o te kai e kainga ana e tātou.
- Whakamahia ngā pereti iti hei kai tahi, me ngā karāhe iti hei inu wai.
- Tirohia te "Rahi Tūkino" kei runga i te tapanga o ngā kai ka hokona e koe i te toa.
- He māmā noa iho ngā huarahi hei ine i ngā wāhanga kai. Tirohia te ripanga i raro nei.
| Momo kai | Rahi tūnga kotahi | Te nui ōrite |
|---|---|---|
| Raihi, rimurapa rānei kua tunua | 1 kapu | Te rahi o te pōro tēnehi |
| Mīti, ika, tofu rānei kua tunua | Tata ki te 85 karamu | Te rahi o te kete kāri |
| Tīhi | Tata ki te 30 karamu | Te rahi o ngā mataono e rua |
| Kai i ngā huawhenua mata, i ngā hua rānei | 1 kapu | Te rahi o te pōro pēihi |
| Hinu, pata rānei | He tīpune | Te rahi o te hononga o runga o te matimati |
Tērā pea he uaua ki te tīmata te hanga i tētahi kai mā tō hoa aroha pēnei. Engari i a koe e taunga ana ki tēnei, ka noho hei wāhanga o tō oranga. Kia maumahara, he huarahi anō tēnei e whakaatu ai koe i tō aroha ki a rātou.
Karere Tangohia ki te Kāinga
- He rite tonu te hiranga o te kai tika ki te rongoā hei whakahaere i te mate ngakau.
- Engari kaua e whakaaro noa ki ngā mea kāore e tika ana kia kainga, tāpirihia he kai reka, he kai 'pai ki te kai' ki ō kai.
- Tāpirihia ki tō kai ngā kai whai kiko i te muka pērā i ngā huawhenua, ngā hua rākau, te raihi parauri, me ngā witi katoa.
- Whakaitihia te kai i ngā kai tukatuka, ngā hua tunu taro, ngā ngako kukū, me te tote ki te nui e taea ana. Āta karohia rawatia ngā ngako whakawhiti.
- Kia tūpato ki te rahi o ngā kai; he mea pai te whakamahi i ngā pereti iti ake.
- Mena he pātai, he āwangawanga rānei āu mō te kai me te hauora o tō hoa aroha, ko te tangata pai hei kōrero atu ko tō tākuta whānau. Me rapu tohutohu mai i a ia.
No comments yet. Be the first to share your question or experience below.