I haere mai a Sunethra (38 tau te pakeke) ki taku whare hauora i te ata o te Tūrei kua taha ake nei, he tino ngenge, he ngoikore hoki tōna tinana. He kaiako kura ia.
"E Tākuta Priya, ahakoa e waru hāora taku moe i te pō, ka ara ake ahau i te ata, kāore he kaha. E tino ngenge ana ahau. He maha ngā wā ka kai ahau i tētahi mea pēnei i te tiamu, i te parāoa rānei me te taro i te ata, ā, ka inu ahau i tētahi kapu tī me te toru pūnetēpu huka. Engari i te 12 o te poutumarotanga, kua tino ngenge rawa tōku tinana," te whakapuaki a Sunethra i tana raruraru.
I whakamārama mārire atu ahau ki a ia, "E Sunethra, kei roto i tō kai parakuihi tō raruraru. Ko ngā warowaihā kua whakatikatikaina e kainga ana e koe i te ata, pērā i te huka me te taro mā, ka piki ake te taumata huka toto, kātahi ka heke tere anō (Sugar Crash). Koinei te take matua e ngenge ai koe i te ata. He rite tō tātou tinana ki tētahi mīhini tino kaha. Me whakakīia ki te hinu kai pai rawa atu i te tīmatanga o te rā. I tēnei rā, me kōrero tātou mō te hanga i tētahi kai taurite hei āwhina i a koe kia kaha tonu i te roanga o te rā."
🚨 Ngā tohu whero e hiahia ana kia rapu awhina hauora tonu
Ahakoa te ngenge tonu me te kore kaha i ahu mai i te kai noa, ki te pāngia koe e ēnei tohu e whai ake nei, me rapu awhina hauora tonu koe, he tohu pea ēnei mō tētahi mate kino ake (hei tauira, te toto toto iti, ngā mate tairoi, te mate huka rānei):
- Ngenge roa (ngenge nui) e mau tonu ana mō ētahi wiki ahakoa te okiokinga me te moe pai.
- Te whakahekenga taumaha tere rawa atu, kāore he kaha.
- Te pupuhi i te taha mua o te kaki (Goiter) te kore rānei e taea te aro atu ki te makariri/wera nui.
- Te matewai nui i ngā wā katoa, te mimi pinepine, me te tirohanga pōuri.
- Te poto o te manawa me te kikī o te uma ahakoa te mahi i ngā mahi nohinohi.
E toru ngā kai kino e pā kino ana ki tō tātou tinana
He tokomaha te hunga, e tumanako ana ki te penapena wā i te ata, kua taunga ki te kai i ēnei kai e whai ake nei he tino kino ki te tinana:
1. Kai Tukatuka: Kei roto i ngā sosisi, ngā kai kua tākaihia, me ngā hua tunu kai ngā kakara horihori me ngā mea tiaki kino, ā, he iti noa iho te uara kai.
2. Ngā Inu Huka: Ka taea e ngā wai hua horihori, ngā inu warowaihā, me te tī/kawhe huka te whakanui ake i te taumaha me te piki ake o te mōrearea o te mate huka.
3. Ngako Whakawhiti: Ka taea e ngā ngako whakawhiti e kitea ana i roto i ngā kai tere parai hohonu te aukati i ngā oko toto me te whakararu i ngā mate manawa.
Me pēhea te whakarite parakuihi kia mau tonu te kaha mō te rā katoa
Ko te kai taurite he kai e whai ake nei i ngā matūkai e whai ake nei i roto i ngā ōwehenga tika:
- Warowaihā (Warowaihā - 45-65%):Ka hoatu he pūngao ki te tinana mō ngā mahi o ia rā. Engari i te raihi mā me te taro mā, whiriwhiria ngā warowaihā matatini pērā i te raihi parauri, te buckwheat, me te ōti.
- Ngā Pūmua (10-35%): He mea nui mō te tipu uaua me te ārai mate. Tāpirihia he hua manu, he ika, he rēneti, he pīni pīni, he pīni kakariki rānei ki roto i tō parakuihi.
- Ngako hauora (Ngako - 20-35%): Ka āwhina i te mahi a te roro me te whakaputa homoni. Ka taea te tiki ngako pai mai i ngā kai pēnei i te āwōkātō, te hinu oriwa, te purapura hīhiama, me te pīnati.
- Muka, Huaora, me ngā Kohuke: Mā ngā hua hou me ngā huawhenua matomato ka āwhina i te mahi tika o te pākia o te tinana.
Ngā wāhanga matua o te kai taurite o ia rā (aratohu NHS)
| Kāwai kai | Te whakamahinga o ia rā e taunakitia ana | Ngā painga hauora nui |
|---|---|---|
| Ngā hua me ngā huawhenua | Kia rima ngā wāhanga i te rā (5 i te rā) | He nui te huaora C, te pāhare pāporo, me ngā antioxidants, hei tiaki i te tinana mai i ngā mate. |
| Ngā witi parani | Tata ki te 1/3 o te kai katoa | He nui te muka i roto, e tiaki ana i ngā whekau; ka tukuna mārire te pūngao puta noa i te rā. |
| Miraka me ngā hua miraka | He iti noa ngā rahinga (ngako iti) | Ka whakapakari i ngā wheua nā te mea he nui te konupūmā me te huaora D i roto. |
| Wai ma | 2.5 - 3 rita ia rā (8-10 karāhe) | Ka ārai i te matewai, ka whakahaere hoki i te mahi a te roro me te pāmahana o te tinana. |
Ngā Mea Me Mahi, Ngā Mea Kaua e Mahi
| ✔️ Ngā mea hei mahi (Mahi) | ❌ Ngā mea kāore e tika ana |
|---|---|
| Inumia he karāhe wai māori i tō oho ake i te ata hei whakahauora i tō tinana. | Kaua e inu i ngā inu pūngao hangai hei pupuri i te hihiko i te roanga o te rā. |
| Whakamaheretia, ā, whakaritea ngā huawhenua me ngā witi e hiahiatia ana mō te wiki katoa i mua i te mutunga wiki (Te Whakarite Kai). | Kaua rawa e mahue te parakuihi. Koinei te mea tino nui e pā ana ki ngā mahi o tō rā. |
| Ki te inu tī, kawhe rānei koe, me inu i te iti rawa i te haora i muri i te kai matua (kia kore ai e whakararuraru i te mimiti o te rino). | Kaua e kai i ngā kai hinuhinu, kai raukikī, kai nui rānei i te pō. Ka pā mai pea tēnei i te mamae nui me te ngenge i te ata e whai ake nei. |
❓ Ētahi atu pātai pea āu (FAQ)
He aha te take kāore e pai ai te taro mā mō te parakuihi? ▼
He māngaro noa iho te taro mā kua tangohia te muka. Ka tere te mimiti e te tinana, ā, ka tere te piki o te huka toto, engari ka tere te heke anō i roto i ētahi haora. Ka taea e tēnei te arahi ki te ngenge nui me te hiakai i te awatea.
He aha ngā momo pūmua pai rawa atu hei kai mā te hunga kaiwhenua mō te parakuihi? ▼
Ka taea e ngā kaiwhenua te whiwhi i te pūmua tino whai kiko mai i ngā pīni pērā i te pīni kikī, te pīni mung, te pī, me te rēneti, tae atu ki ngā nati pērā i te pīni soya, te tōfu, me te pīnati.
Ka taea e te matewai te whakaiti i te kaha? ▼
Ae, ka puta te matewai ina heke te taumata wai o te tinana mā te 1-2%, ka whakaitihia te nui o te toto, ka whakawhāitihia hoki te nui o te hāora e tae atu ana ki te roro. Ka pā tika tēnei ki te mamae o te upoko, te ngenge, me te whakaiti i te arotahi hinengaro.
Ka taea e te inu kawhe te whakarato i te pūngao pumau i ia rā? ▼
Ahakoa ka oho ake te roro i te kawheine i roto i te kawhe mō te wā poto, ka taea e te nui rawa o te inu te whakararuraru i te moe, ā, ka pau te kaha tūturu o te tinana i te wā roa. He pai ake te whakawhāiti i te kawhe ki te 1-2 kapu i te rā.
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