He mate huka tōu? Me tino tupato koe ki tāu e kai ana, e inu ana hoki, tika? I ētahi wā ka whakaaro pea koe he aha atu anō tāu e taea te kai i tua atu i te raihi me te taro e kainga ana e koe i ia rā. I tēnei rā kei te kōrero tātou mō tētahi witi he mea nui ki ēnei tāngata, ā, he tino kai totika. Ko te sorghum tēnā. Me titiro tātou mēnā he tino pai te sorghum mō te tangata mate huka.
He aha tēnei rai?
He witi tawhito rawa atu te Sorghum i tō tātou whakaaro, kua whakatōkia ki Āhia me Āwherika mō ngā mano tau. Inaa, he ingoa noa te sorghum mō ētahi momo witi nō tētahi rōpū tarutaru, ā, he iti ngā purapura. I tō tātou whenua, e mōhio ana tātou katoa ki te ingoa "sorghum". Ko tētahi o ngā painga nui o tēnei ko tōna ātete ki ngā āhuarangi maroke pērā i te tauraki, ā, ka tupu pai.
Pērā i te 'Quinoa', kua tino rongonui hei kai hauora i ēnei rā, he kai anō hoki te kurakkan he nui ngā uara kai. Koia te take e kiia ai e ētahi ko "te quinoa hou".
He aha ngā uara kai o te pīni tīhi?
Ki te whakaritea ki ngā witi e kainga ana e tātou, pērā i te witi, te raihi, me te kānga, he tino kai totika te sorghum. He maha anō hoki ōna āhuatanga motuhake he mea nui ki te hunga mate huka.
| Te wāhanga matūkai | He pēhea te hiranga mō te mate huka? |
|---|---|
| muka | Ka whakaroa i te nakunaku, ā, ka whakahaere i ngā pikinga ohorere o te huka toto. Ka āwhina anō hoki ki te whakahaere i te taumaha. |
| Pūmua | Ka āwhina i te pupuri i te hauora o ngā uaua. Ka āwhina i te whakahaere i te kai nui nā te mea ka makona koe ahakoa he iti noa te kai. |
| Ngā huaora me ngā kohuke | He mea nui mō te mahi me te hauora o te tinana katoa. |
| Ngā antioxidants | Ka āwhina rātou ki te ārai i te kino o ngā pūtau o te tinana. He mea nui ēnei hei whakaiti i ngā raruraru e puta mai ana i ngā mate pēnei i te mate huka. |
Haunga ēnei mea katoa, tētahi atu mea nui mō te kurakkan. Arā, kāore he kuruteni . Ko te tikanga, ahakoa te hunga mate pāwera ki te kuruteni, ka taea e rātou te kai me te kore e mataku.
He māmā noa iho, he kai iti te taupū glycemic (GI) o te kurakkan. Ko te tikanga, ina kainga e koe, kāore te taumata huka toto e piki ohorere, e tere hoki. Engari, ka piki haere mārire, mārire hoki. He tino pai tēnei mō te tangata mate huka.
He aha te pānga o Kurakkan ki ngā taumata huka toto?
He witi katoa ngā witi. Ko te tikanga, kāore anō kia tangohia ngā paparanga kai o waho o te witi, arā, te parani me te iroriki. Ina kai tātou i te taro mā me te raihi mā, kei te kai tātou i ngā witi kua oti te whakapai kua tangohia ngā wāhanga kai.
He roa ake te wā e nakunaku ai e te tinana ngā witi katoa, koia te take kāore e piki ohorere ai te taumata o te huka toto.
He maha ngā momo kurakkan.
Ahakoa i kōrero mātou mō te sorghum, he maha atu anō ngā momo witi kei roto i tēnei kāwai.
- Mire Maihao: Koinei te mire e mōhiotia ana e tātou katoa.
- Mire Hiku Pōkiha: Ka kiia tēnei he raihi tarutaru.
- Mire Pēra: Ka kiia tēnei ko te mire pēra.
- Mire Iti: Kāore ēnei i te tino kitea i tō tātou whenua.
Ahakoa he iti tonu ngā rangahau mō tēnei mea, e kī ana ngā raraunga o nāianei ka taea e te kai i ngā pūriri te āwhina ki te pupuri i ngā taumata huka toto pumau me te ārai i ngā pikinga ohorere o te huka toto i muri i te kai.
I roto i tētahi rangahau mō te rai hiku pōkiha , i hoatu he kai motuhake ki te hunga mate huka momo 2 kei roto ko te rai hiku pōkiha. Nō reira, i heke te taumata huka toto, te taumata insulin, te cholesterol me te taumata triglyceride. I kitea i tētahi atu rangahau ko te kai i te rai hiku pōkiha hei utu mō te parakuihi i whakaiti i te pikinga o te taumata huka toto i muri i te kai.
Kāore anō kia tino mārama ngā taunakitanga mō ētahi atu momo witi katoa. Engari i te nuinga o te wā, e mārama ana he puhoi ake te pikinga o ngā taumata huka toto o ēnei witi i ngā hua kua parakoretia pērā i te taro mā, te rimurapa, me te raihi mā. Nō reira, he kōwhiringa pai pea ēnei mō te tangata e whakahaere ana i te mate huka.
Me pēhea te tāpiri i te turmeric ki tō kai?
E wātea ana te Kurakkan i ngā hūpermakete, i ngā toa kai hauora rānei ināianei. He maha ngā huarahi hei tāpiri atu ki tāu kai me te tino reka.
I mua i te tunu i te kurakkan, tāpirihia he hinu kokonati, he hinu huawhenua rānei ki roto i te paraharaha ka tunua mō te 3 meneti pea. Kātahi ka tāpirihia he 2 1/2 kapu wai kohua ki te 1 kapu kurakkan ka tunua mō te 25-30 meneti pea.
Ngā huarahi hei tāpiri atu ki tāu kai:
- Ka taea e koe te hanga pāreti kurakkan mō te parakuihi.
- Ka taea te whakamahi i te paraoa Kurakkan, he mea rongonui i tō tātou whenua, hei hanga i ngā mea pēnei i te rotis, pittu, those, me indiappas . Ka taea hoki te whakamahi i te paraoa Kurakkan hei utu mō te paraoa parāoa ina hanga ana i ngā hua tunu kai pēnei i te taro me ngā keke.
- Engari mō te raihi , ka taea e koe te taka me te rite ki te pūtini raihi, ka kai tahi me tāu kari.
- I te wā e hanga ana i te whakakī huawhenua, ka taea e koe te whakamahi i te kurakkan hei whakakī.
He mea nui: Kōrero ki tō tākuta.
Ahakoa he kai whai kiko te kurakkan, ki te mea kei te rongoatia koe mō te mate huka, he mea nui kia kōrero koe ki tō tākuta, ki tētahi tohunga kai rānei i mua i te whakarerekē i tō kai. Ka taea e rātou te tohutohu i a koe mō te nui o te kai hei kai māu, i runga i tō āhua hauora.
Karere Tangohia ki te Kāinga
- He witi kai tōtika te rai, he nui te muka, te pūmua, ngā huaora, me ngā kohuke.
- Ko te iti o te taupū glycemic (GI) ka ārai i te pikinga ohorere o ngā taumata huka toto ina kainga, ā, ka āwhina i te whakahaere i te mate huka.
- He huarahi pai pea te kai i ngā witi katoa hei utu mō ngā witi kua parakore pērā i te raihi mā me te taro.
- Ka taea e koe te taka i ngā momo rihi reka pērā i te roti, te pittu, me te kanda mai i te paraoa kurakkan.
- He mea tino nui ki te tangata e pāngia ana e te mate huka kia kōrero tonu ki tō tākuta i mua i te whakarerekē i tō kai.
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