Mena he mate huka tōu, he nui rānei te tūponotanga ki te pāngia e te mate huka, kua rongo pea koe i te kōrero he pai ake te honi i te huka. He tokomaha o tātou e whakaaro ana he mea maori te honi, nō reira kāore he kino e pā mai. Engari he pono rānei tēnā? He momo huka anō hoki te honi, ko te tikanga he warowaihā. Nō reira, hei tangata mate huka, inā koa mēnā kei te whakamahi koe i ngā rongoā pēnei i te insulin, me tino tupato koe ki te nui o ngā warowaihā e kainga ana e koe i ia rā. Me kōrero taipitopito tātou mō tēnei i tēnei rā.
He aha te mea kei roto i te honi?
He whakarāpopototanga noa iho, he mea reka te honi i hangaia e ngā pī mai i te nekita. Ka wahia tēnei nekita hei huka māmā i roto i te whare pī. Nā te mea ka tāpirihia ki ngā kai e hokona ana e tātou i te toa, ka taka hoki te honi ki te wāhanga "Huka Tāpiri".
He kai te honi, he nui ngā warowaihā kei roto. Arā, he nui ngā huka māmā e kiia nei ko te kūhuka me te fructose.
Whakaarohia, kei roto i te punetēpu honi noa :
- Tata ki te 61 karori
- 17 karamu huka
- 17 karamu o ngā warowaihā
- He iti rawa te pūmua me te muka
Haunga tēnei, kei reira ētahi kohuke pērā i te pāhare pāporo, te konupūmā, me te huaora C, engari kāore i te nui te rahinga. Nō reira, kāore he take ki te titiro ki te honi hei oranga.
He honi, he huka rānei? He aha te rerekētanga nui rawa atu?
Koinei te pātai a te katoa. He maha ngā rerekētanga matua i waenga i te honi me te huka mā e whakamahia ana e tātou. Ko te mea nui o ēnei ko te Taupū Taupū Ngako (GI).
He māmā noa iho, ko te taupū glycemic (GI) he ine i te tere o te pikinga ake o ngā taumata huka toto i roto i te warowaihā e kainga ana e tātou. Ka teitei ake te GI, ka tere ake te pikinga o ngā taumata huka toto.
Kia mārama ake tātou ki tēnei rerekētanga mai i te ripanga i raro nei.
| Te kaupapa o te whakataurite | Honi | Huka mā (Huka Tēpu) |
|---|---|---|
| Kai Totika | He iti noa ngā huaora me ngā kohuke kei roto. He āhuatanga ārai mate. | Kāore he huaora, he kohuke rānei i roto, ā, e kiia ana he "kaora kau". |
| Taupū huka (GI) | Ko te uara GI e tata ana ki te 50 (taurite). Ka piki ake te taumata huka toto, engari he puhoi ake i te huka. | Ko te uara GI e tata ana ki te 80 (teitei). Ka tino tere te piki ake o ngā taumata huka toto. |
E kitea ana i tēnei ripanga, he paku pai ake te honi i te huka. Ara, ahakoa ka whakamahia e koe te honi, ka tino piki ake te taumata o te huka i roto i tō toto. Nō reira, he uaua ki te whakaaro ka nui te painga o te tangata mate huka mā te whakakapi i te huka ki te honi.
Nā, kāore e taea e te tangata mate huka te kai honi?
Kāore he ture e kī ana kāore e taea te kai i tēnei mea. Engari me tino tupato koe ki ēnei mea.
Ahakoa he iti iho te GI o te honi i te huka mā, kei roto anō hoki ngā huka e kiia nei ko te fructose me te glucose. Ka tere te nakunaku o ēnei e ō tātou tinana. Nō reira, ki te whakamahi koe i te insulin, me āta aroturuki koe i ngā huka katoa e kainga ana e koe, tae atu ki te honi.
Ko te mea nui ko te whakahaere i te nui o te honi. He rerekētanga nui i waenga i te tāpiri i ētahi pata honi ki tō tī me te tāpiri i ētahi punetēpu honi ki tō kai.
Nō reira, ko te mea pai ko te kōrero ki tō tākuta, ki te tākuta rānei e tohutohu ana i a koe mō te mate huka , me te pātai atu kia hia te nui o te honi e haumaru ana māu ki te kai i ia rā.
He pono, he kore rānei, he "pai" te honi mō te mate huka?
Kāore ngā tohunga i te whakaae ki tēnei. Kua whakaatuhia e ētahi rangahau he āhuatanga ārai-mumura me te ārai-waipiro tō te honi. He mea nui pea tēnei nā te mea he nui ake pea ngā taumata mumura o te tinana o te hunga mate huka. Heoi, he maha atu ngā hua me ngā huawhenua e whakarato ana i ēnei ārai-waipiro me te kore e piki ake te huka toto.
- Kua whakaatuhia e ētahi rangahau iti ko te kai i ētahi momo honi ka whakaiti i te taumata huka toto nohopuku i te ata.
- Heoi anō, e kī ana ētahi atu rangahau he nui ake ngā uara whakamātautau HbA1c o te hunga e kai ana i te honi i ia rā, e tohu ana i te taumata huka toto toharite mō ngā marama 2-3 kua hipa.
Nā te mea i whakahaerehia te nuinga o ēnei rangahau mā te whakamahi i ngā rōpū iti, e ai ki ngā kaipūtaiao me whai atu rangahau hei whakatau tuturu mēnā he painga tō te honi mō te mate huka.
He aha te momo honi e pai ana mō te tangata mate huka?
Neke atu i te 300 ngā momo honi o te ao. E rua ngā huarahi e whiwhi ai tātou i ēnei momo honi:
1. Honī Mata: Ka tukuna tika mai tēnei i te pūnamu. Nā te mea he iti noa te tātari, ka tiakina ngā matūkai tūturu o te honī, ngā antioxidants, me te hae pī.
2. Honī Tātarihia/Whakapaipaitia: Ka tukatukahia ēnei mā te whakamahana (whakapaipaitia), te tātarihia kia tino tika, me te tango i ngā moroiti kia māmā ake ai te penapena. Tērā pea ka whakangaromia ētahi matūkai i tēnei tukanga. I ētahi wā, ka tāpirihia hoki te huka ki tēnei.
Ka taea e ngā momo e rua te whakapiki i te taumata huka toto. Heoi, ki te mea kei te whiriwhiri koe mō te tangata mate huka, ko te honi mata te mea pai rawa atu, kāore he huka i tāpirihia, ā, he paku whai kiko ake .
Karere Tangohia ki te Kāinga
- Ahakoa he mea reka taiao te honi, ka piki tonu te taumata huka toto, engari he puhoi ake i te huka mā.
- Mena he mate huka tōu, ka taea e koe te whakamahi i te honi, engari he iti noa iho te nui . Kaua hoki e wareware ki te tatau i roto i tō kai warowaihā.
- Ki te whiriwhiri koe, he pai ake te honi mata , kāore he huka i tāpirihia, hei whakakapi i te honi tukatuka.
- I mua i te tāpiri i te honi ki tō kai, me kōrero koe ki tō tākuta kia whiwhi ai koe i ngā tohutohu mō te nui e tika ana, e haumaru ana hoki māu.
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