Kua tīmata kē koe i tētahi mahere kai, i muri i te kitenga i te ipurangi, i te kīnga mai rānei a tētahi ki a koe, kātahi ka mutu i muri i ngā rā e rua, e toru rānei, nā te mea i whakaaro koe, "Āe, kāore e taea e au tēnei"? Kua pouri kē rānei koe nā te mea kāore tētahi mahere kai i utua e koe he moni nui e rite ana ki tō hiahia kai, ki tō kaupapa mahi, ki ngā kai rānei e tunua ana e koe mā tō whānau? Kāore koe i te mokemoke, he raruraru tēnei e pā ana ki te tini o te tangata.
Engari i ngā mahere kai "kotahi te rahi mō te katoa" e wātea ana i runga i te ipurangi me ngā pukapuka, he aha te pai mēnā ka taea e koe te waihanga i tāu ake mahere kai e pai ana ki tō tinana, ki tō momo noho, me ō hiahia? Koinei te mea ka kōrerohia e tātou i tēnei rā.
He aha te kai pai rawa atu? Ko te mea e pai ana māu!
Kāore pea koe e hiahia ki te piri ki tētahi kai he maha ngā ture me ngā whakaritenga. Engari ko te rongo pai, kāore koe e hiahia ki ngā mahere kai utu nui, ki ngā mahere kai me ngā mahere whakakori tinana uaua rānei hei whakaiti i tō taumaha. Inaa, ahakoa te whakaiti noa i tō kai karori o ia rā, ki te mahi koe i roto i te huarahi kaiora, ka nui noa iho hei whakaiti i tō taumaha.
Kua whakamāramahia e ngā rangahau "ko tētahi mahere kai e whakaiti ana i te kai karori ka heke te taumaha." Arā, ahakoa he nui te warowaihā, he nui te pūmua, he iti rānei te ngako.
Engari ko te wero nui rawa atu i konei ko te pupuri i te taumaha e ngaro ana i tēnei ara. Hei whakatutuki i tēnā, me whakauru koe i ō tikanga kai me ō tikanga whakakori tinana hei wāhanga o tō oranga. Waihoki, i roto i tētahi huarahi e pai ana ki tō hiahia kai, ki tō rārangi mahi, me tō momo noho.
I mua i te whakahaere i te kai, me whakaaro tātou ki a koe anō?
I mua i te waihanga i tētahi mahere kai māu, me pātai koe ki a koe anō i ētahi pātai. Ehara i te mea ko te kaha o te ngākau te mea nui ki te whakaiti taumaha. Ko te hunga kua angitu ki te whakaiti taumaha, ā, kua mau tonu i taua taumaha, kua kitea e rātou tētahi tikanga e pai ana mō ō rātou āhua me ō rātou momo noho.
Ko te mārama ki "Ko wai ahau? He aha taku e tino hiahia ana?" te taahiraa nui rawa atu i runga i te haerenga ki te whakaiti taumaha hauora.
6 ngā pātai matua hei pātai atu ki a koe anō
Hei waihanga i tētahi kai e pai ana māu, pātai atu ki a koe anō ēnei pātai. Mā ngā whakautu pono ka riro mai i a koe ka māmā ake tō haerenga.
| He pātai hei pātai | He aha te hiranga o tēnā? |
|---|---|
| 1. E hia ngā kai matua e pai ana koe ki te kai i ia rā? Toru? Rima? E waru pea ngā mīti kau iti? | Me wehewehe e koe tō kai karori o ia rā ki roto i ēnei kai kia kore ai koe e hiakai. |
| 2. Kia pēhea te roa o te wā ka taea e koe te whakawātea hei whakarite i te kai? He mangere koe ki te tunu kai? He iti noa iho rānei tō wā? | Ki te kore he wā, me whiriwhiri e koe ngā kai ngāwari ki te taka, hauora, me te hou. Kāore e taea e koe te hanga i ngā kai uaua i ngā wā katoa. |
| 3. He aha te momo tautoko e hiahiatia ana e koe? Nō te whānau? Nō ngā hoa? Nō tētahi rōpū ipurangi rānei? | He uaua te haere ko koe anake i tēnei haerenga. Ina memeha haere tō hihiri tuatahi, he kaha nui te whai i tētahi hei whakatenatena i a koe. |
| 4. He tangata koe e pai ana ki te kai i te toa? E hia ngā wā o te wiki ka kai koe i waho? | Me mōhio koe ki te nui o ngā karori o ngā kai i hokona mai i te toa. He nui ake te huka, te hinu, me te tote i roto i ngā kai i tunua ki te kāinga. |
| 5. Kei te hiahia koe i tētahi mea iti hei kai māu mō te rā? Kāore e taea te ora me te kore he poro tiakarete, he pihikete rānei? | Nō reira, me whakarite kia 100 karori ia rā mō tēnā. Pērā ai, ka taea e koe te pupuri i tō hinengaro kia harikoa me te kore e pakaru tō mana whakahaere. |
| 6. E hia te nui o te whakakori tinana ka taea e koe te mahi? | E taunaki ana ngā tākuta kia hikoi mō te 30 meneti pea i te rā, engari me tīmata mārire pea. Kōrero ki tō tākuta mō te mea e tika ana māu. |
Me pēhea te tatau i ngā kaata hei whakaiti i te taumaha
Hei whakarāpopototanga, ka heke te taumaha ina iti iho te pūngao (calories) e kainga ana e koe i ia rā. Ka kiia tēnei he "calorie deficit".Mō te pakeke hauora kāore he mate pūmau, he haumaru te whakaheke i te kotahi kirokaramu (e rua pauna) ia wiki mā te kai taurite.
Ka rerekē te nui o ngā kaora e hiahiatia ana e koe ia rā, i runga i tō tau, ira tangata, taumata o te korikori tinana, me ngā whāinga whakaiti taumaha.
Kia oti te tatau i te nui o ngā kaora e kainga ana e koe, ko te mahi e whai ake nei ko te whakatau i te mea hei kai. Ko te mea pai ko te piri ki tētahi kai e nui ana i ngā huawhenua, ngā hua rākau, ngā pīni, ngā nati, ngā hua miraka iti-ngako, me te pūmua kikokore pērā i te ika me te heihei . Koinei te tūāpapa pai mō te hauora mō te wā roa.
Me pēhea te whakarite kai me ngā kai mātao mō te rā
Nā te mea kua mōhio koe ki te maha o ngā kaora e hiahiatia ana e koe ia rā, me ngā kai hoki me kai e koe, kia titiro tātou me pēhea te huri i ēnei hei kai reka, hei kai mākona.
- Kai i te iti rawa kia toru ngā kai matua i te rā. Ina hiakai tonu koe, ka hiahia ohorere koe ki te kai i tētahi mea kāore i te hauora. Ka taea e tēnā te whakararuraru i tō mahere katoa.
- Whakaurua te pūmua me te muka ki roto i ia kai me ia paramanawa. Ina whakakotahihia ēnei mea e rua, ka iti ake te hiakai, ā, ka roa ake te mākona. Hei tauira, mā te kai i tētahi hua manu kohuatia me tētahi poro taro witi katoa, i tētahi panana rānei me te miraka kawa, ka roa ake te mākona i te kai i ētahi pihikete.
- Kōwhiria ngā kai iti-kaiora. Hei tauira, whiriwhiria te miraka iti-ngako hei utu mō te miraka katoa. Engari mō te pōporo pata, kainga te pōporo me te tote iti noa iho.
Te Whakahaere i ngā Wāhanga - I te Kāinga, i Waho hoki
Ka taea te whakauru i ngā kai katoa ki roto i tētahi kai taurite, engari kia tika te nui . Kāore tētahi o tātou e kai ana i ngā kirokaramu o te kāreti me te kūkamo. Engari ina tae mai ki ngā mea pēnei i te tiihi, te rimurapa, te raihi, me ngā mīti momona, kāore tātou e whakaaro nui ki te nui.
Ki te kore koe e mōhio ki ngā rahinga kai, he mea pai kia whiwhi koe i tētahi pauna iti o te kīhini me ētahi kapu ine. Tērā atu rānei, ka taea e koe te whakamahi i ngā inenga kei a mātou. Hei tauira:
- Raihi, rimurapa, rīwai rānei kua tunua: He rite te rahi ki te pōro tēnehi.
- Mīti, ika rānei: He rite te rahi ki te rahi o tētahi kete kāri.
- Tīhi: He rite te rahi ki te pouaka māti.
He mea nui rawa tēnei ina kai ana koe i waho, nā te mea kāore mātou e kai ana i te kāinga i ngā wā katoa.
"Ko te toharite o te tangata o Sri Lanka ka kai i waho i te iti rawa i ētahi wā i te wiki. E whakaatu ana ngā rangahau he nui ake te huka, te hinu, me te tote i tāpirihia ki ngā kai wharekai i ngā kai tunu kāinga. He iti ake hoki ngā huawhenua, ngā hua rākau, me ngā otaota kei roto."
Engari, kāore te kai i waho e tohu ana kei te ngoikore tō kai. Kawea mai te nui o te kai mai i te kāinga, ahakoa kei te haere koe. Ki te mea me kai koe i waho, ko ngā mea iti pēnei i te whiriwhiri i ngā kai iti-ngako pēnei i te mīti/ika tunutunu, te tono rānei kia wehea te ranu mō tō huamata ka nui te pānga.
Karere Tangohia ki te Kāinga
- Ehara i te mea ko ngā mahere kai katoa e kitea ana e koe i runga i te ipurangi e pai ana ki a koe. Waihangahia he mahere e ahurei ana ki a koe, e rite ana ki tō momo noho me ō hiahia.
- Ko te mea ngaro ki te whakaiti i te taumaha ko te kai i te iti iho o ngā kaora i tāu e tahu ana (Calorie Deficit).
- Tāpirihia te pūmua me te muka ki roto i ia kai. Mā tēnei ka āwhina i te whakahaere i te hiakai, ā, ka roa ake tō makona.
- Kia tūpato ki te rahi o ngā kai, ina koa ka kai i waho.
- He wāhanga nui te whakakori tinana o tēnei haerenga. Kōrero ki tō tākuta mō tētahi mahere whakakori tinana e tika ana māu.
- He uaua te haere ko koe anake i tēnei haerenga. Me rapu tautoko mai i te whānau me ngā hoa.
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