Mena he mate huka tōu, he uaua te pātai 'he aha tāu e kai ai mō te tina?', kāore? Haunga ngā mea pēnei i te utu me te wā, me whakaaro anō hoki koe ki te maha o ngā karamu o ngā warowaihā, te ngako, me te huka i roto i te kai, me tōna pānga ki ngā taumata huka toto. I ngā wā pēnei ka puta ake te whakaaro o ētahi tāngata mō tēnei ratonga 'tuku kai', arā, he huarahi hei kawe mai i te kai ki tō kāinga. He kōwhiringa pai tēnei? Me kōrero tātou.
He aha ngā painga o te tuku kai ki tō kāinga?
Ina hoki, ki te whiriwhiri koe i te ratonga tika, he tino āwhina nui tēnei. Ka taea e ia te whakakore i te whakaaro pōhēhē me te ānini o te kai i te kai taurite mō te tangata mate huka. I ētahi wā, he pukumahi rawa tātou, kāore he wā ki te whakarite kai, ki te hokohoko, ki te tunu kai rānei. Kātahi ka tino watea te ratonga pēnei.
Ko ētahi atu painga ko:
- Mana Whakahaere: He nui tō mana whakahaere mō āu kai ina kai koe i waho. I te nuinga o te wā, he nui te ngako, te huka, me te tote (konutai) i roto i ngā kai i hokona mai i te toa. Koinei ngā mea me whakawhāiti e te tangata mate huka. Ko te kai i hangaia kia rite ki tō āhua hauora ka iti ake ēnei mea.
- Utu: He iti ake te utu o te tuku kai mā tēnei ratonga i te kai i waho i ia wā.
- Te whakahaere i ngā wāhanga kai: He rite tonu te rahi o ēnei kai. Hei whakamārama, he 'whakahaere i ngā wāhanga kai' tēnei. He nui ake te tikanga o tēnei mō te whakahaere i te kai nui i te kai i waho i tētahi wharekai nui, i te kai tahi rānei i tētahi kai nui i tunua ki te kāinga.
Engari kotahi te mea iti hei tūpato i konei. Ko ētahi kete kai he rahi e tino pai ana mō te whānau. Hei tauira, ki te kawe mai koe i tētahi kai e whāngai ana i te tokowhā tāngata, ā, ka kainga katoatia e kōrua ko tō hoa, ka ngaro te painga o tēnei tikanga. Nō reira, kia tino mōhio koe ki te tokomaha o ngā tāngata ka taea e koe te whāngai i te wā kotahi.
Ko te mea nui, ka whakaitihia te ahotea o tō mahere kai. Heoi, ehara i te mea he pai mō te hunga mate huka ngā ratonga tuku kai katoa.
Me pēhea te whiriwhiri i tētahi mahere kai pai?
Me uru ngā mahere kai katoa e whiriwhiria e koe ki ngā ariā taketake o te kai hauora. He māmā noa iho, he mea tēnei e kīia nei ko te tikanga "My Plate". Arā:
- Me whakakī te haurua o tō pereti ki ngā huawhenua kore-māngaro, kāore e nui te pānga ki te huka toto. Hei tauira: te pūrokoro, te kāreti, te pīni, te paukena, te kūmara, me te kāpeti.
- Wehea te haurua e toe ana o te pereti kia rua ngā wāhanga ōrite, tāpirihia he pūmua iti-ngako (hei tauira, heihei kore kiri, ika, rēneti, pīni pīni) ki tētahi wāhanga me he kai māngaro (hei tauira, raihi kohua, raihi parauri, kānga, pī) ki tētahi atu wāhanga.
Hei tāpiritanga,He mea whakaaro nui te whiriwhiri i ngā kaupapa i hangaia e te tohunga kai, ā, e whakaatu mārama ana i ngā mōhiohio kai .
I te wā e whiriwhiri ana koe i tētahi mahere pai, pātai atu ki a koe anō ēnei pātai:
| Ngā mea hei mōhio | Ko te pātai hei pātai atu ki a koe anō: |
|---|---|
| Te hanganga kai | He iti rānei ngā kaora, te huka, te ngako kukū, te warowaihā, me te konutai i roto i ēnei kai? |
| ngā rauemi mata | He hou ngā kai e hangaia ana? |
| Te urutau ki ngā hiahia | Ka taea e koe te hanga i ngā huringa kia rite ki ō hiahia hauora, ki ō mea e pai ai, ki ō mea kāore e pai ai, me ō mate pāwera? |
| Utu | Ka taea e koe te utu mō tēnei mahere? |
| Te whakarite | E hia te mahi me mahi e koe i muri i te whiwhinga i te kai? (Me tunu, me whakamahana noa rānei?) |
Ko te pātai nui rawa atu ko tēnei, "Ka pai koe ki tēnei kai?" Nā te mea he mea nui kia whiriwhiria tētahi mea ka taea e koe te mahi tonu.
Me pēhea taku kimi i ngā mōhiohio e pā ana ki ngā warowaihā, ngā kaora, me ngā kai?
I te wā e whakahaere ana i te mate huka, he mea nui kia mōhio koe ki te nui o ngā warowaihā e kainga ana e koe. Mena he taumaha rawa koe, he mea nui hoki kia mōhio koe ki te nui o ngā kaora e whiwhi ana koe i ia kai. Ā, ki te mea he toto toto tiketike koe, he mea nui kia mōhio koe ki te nui o te konutai e kainga ana e koe.Me tino tupato hoki koe ki te rahi.
Ka tāpirihia e ētahi ratonga he tapanga mō ngā mōhiohio kai ki ā rātou kete kai. Ki te kore, me toro atu koe ki tā rātou paetukutuku, me waea atu rānei ki a rātou kia kitea ai ēnei mōhiohio.
Ko te huarahi pai ki te mōhio ki te pānga tuturu o te kai ko te whakamātautau i ō ake taumata huka toto.
Ko te huarahi ki te mahi i tēnei ko te tirotiro i tō taumata huka toto (glucose) i mua i te kai. Kātahi, i muri i te kai i te kai, tirohia anō tō taumata huka toto i muri i ngā haora e rua . Ko reira ka mārama koe ki te pānga o taua kai ki tō tinana. Kātahi ka taea e koe te mōhio mēnā he mahere pai tēnei mō tō mate huka, kāore rānei.
Kia tūpato ki ngā warowaihā huna!
I ētahi wā ka hunaia ngā warowaihā, inā koa i roto i ngā ranu me ngā kūmara . He nui te huka i roto i ētahi ranu, ka whakamahia rānei he paraoa pokepoke, he māngaro rānei hei whakamātotoru. Ka taea e tēnei te tāpiri i te nui o ngā warowaihā. Ki te kore koe e tino mōhio he aha kei roto i te ranu, he pai ake te tono motuhake, ā, he iti noa iho te whakamahi.
Ētahi atu tikanga kai e pai ana mō te mate huka
Āe, me kī atu i tono koe i te tina mai i tētahi ratonga tuku kai. Engari he aha tāu e kai ai mō te parakuihi me te kai pō? Ko koe te kawenga mō aua kai e rua. Ka taea e koe te whakamahi i ngā whakaaro me ngā tohutao mai i tēnei ratonga tuku kai hei āwhina i a koe ki te whakamahere i tō parakuihi me tō kai pō.
Ko te tikanga, ngana ki te hanga i ō kai huri noa i ngā kai katoa . Arā, ko ngā mea pēnei i ngā hua rākau, ngā huawhenua, me ngā witi katoa. He nui te muka me ētahi atu matūkai i roto i ēnei. Ina nui ake te muka, ka roa ake te nakunaku o te kai. Nō reira, ka iti ake te pikinga ohorere o te huka toto.
Hei whakamutunga, kaua e wareware ki tētahi mea kāore i roto i tāu kai, engari he mea tino nui. Koinā te mea e inu ana koe. Ahakoa he kai tāu e mauria mai ana, he aha tāu e inu tahi ana me taua mea? He nui ngā warowaihā me ngā kaora i roto i ngā inu huka, ngā inu reka, me ngā inu hua. Ka taea e te waipiro te whakaheke tere i te huka toto. Ko te mea pai me te mea haumaru hei inu ko te wai māori. Kōwhiria rānei he inu kore huka.
I mua i te hanga i tētahi whakarerekētanga nui ki te kai, he mea nui kia kōrero koe ki tō tākuta . Ka taea e ia te hoatu ki a koe ngā tohutohu pai rawa atu mō tō hauora.
Karere Tangohia ki te Kāinga
- He mea whai hua pea ngā ratonga tuku kai mā te tangata mate huka, engari ehara i te mea koinei anake te otinga mō te raruraru.
- I mua i te whiriwhiri, tirohia te nui o te warowaihā, te huka, te ngako, me te tote (konutai) i roto i te kai.
- Kia maumahara ki te tikanga Taku Pereti: he huawhenua te haurua o te pereti, he pūmua te haurua, ā, he māngaro te haurua.
- I muri i te kai i tētahi kai hou, tirohia tō taumata huka toto i roto i ngā haora e rua kia kite ai me pēhea te pānga ki a koe.
- I mua i te hanga i tētahi huringa nui ki tō kai, me kōrero tonu ki tō tākuta mō ētahi tohutohu.
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