Ko wai kāore e aroha ki te kiri hauora, ataahua, me te kanapa? E aroha ana tātou katoa ki tēnei mea, tika? Ko tō tātou kiri te okana nui rawa atu o tō tātou tinana. Ko tana mahi matua he tiaki i ngā wāhanga o roto o te tinana mai i ngā āhuatanga kino o te taiao o waho. Pērā i te pakitara. Nō reira, kia ora tonu ai tēnei kiri, he mea tino nui te kai e hoatu ana e tātou mai i roto. Kia tirohia tātou he aha ēnei matūkai e rite ana ki ngā hoa pai o te kiri.
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Ngā Ngako Hauora e Whakakanapa ana i te Kiri
Ko ēnei ngako te mea e hoatu ana ki tō kiri te kanapa ataahua, kanapa. Ki te kore he ngako i roto i tō kai, ka maroke, ka miro hoki tō kiri.
Engari ehara i te mea ko ngā ngako noa iho tā tātou e kōrero nei. Me arotahi tātou ki ngā ngako hauora e ahu mai ana i ngā tipu . Hei tauira, ko ngā nati pērā i te pīnati me te nati kāhew, ngā kākano pērā i te paukena, ngā hua pērā i te āwōkātō, me te ika. Ka kiia ēnei he ngako monounsaturated me te polyunsaturated. He pai ēnei mō te pupuri i tō kiri kia makuku, kia kaha, kia ngāwari hoki. He pai hoki mō tō ngākau.
He momo waikawa ngako motuhake ngā waikawa ngako Omega -3 . Kāore e taea e ō tātou tinana te hanga i ēnei, engari he mea nui mō te hanga i ngā pakitara pūtau. Ka taea e ngā Omega-3 te aukati i tētahi matū e whakahaere ana i te tipu me te horapa o ngā pūtau matepukupuku kiri, ā, ka taea hoki e rātou te whakaiti i te mumura i roto i te kiri.
Ko te matū matua e hanga ana i te kiri - Pūmua
Ka pakaruhia te pūmua e kainga ana e koe ki roto i ō tātou tinana hei poraka hanga iti ake e kiia nei ko ngā waikawa amino. Kātahi ka whakamahia e te tinana ēnei waikawa amino hei hanga i ētahi atu pūmua, pērā i te collagen me te keratin, e hanga ana i te hanganga o te kiri. Arā, he rite rātou ki ngā pereki me te sima o te poraka hanga o te kiri. Ehara i te mea koinā anake, engari ka āwhina hoki ēnei waikawa amino ki te tango i ngā pūtau kiri mate me te hanga pūtau hou.
Ka mahi ētahi waikawa amino hei antioxidants , hei tiaki i te kiri mai i ngā kino i puta mai i ngā hihi UV kino o te rā me ngā mea pēnei i te paowa hikareti.
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Check Availability →Ngā huaora me ngā kohuke e tika ana mō te kiri
Kia titiro tātou ki ngā huaora me ngā kohuke tino nui mō te hauora o te kiri.He aha ngā kohuke ?
Huaora A
He mea nui te Huaora A mō te paparanga o runga o te kiri me te paparanga o raro. Ka taea e te Huaora A te aukati i te tukanga pakaru o te collagen i roto i te kiri i puta mai i te rā. Ko te tikanga o tēnei ka whakaiti i te kino o te kiri mai i te rā . Engari ehara i te mea kāore koe e hiahia ki te paninga rā. He mea nui te whakamahi i te paninga rā. Ka āwhina hoki te Huaora A ki te pupuri i te mahi a ngā repe hinu i roto i te kakau makawe. Mena ka pāngia tō kiri e te patunga, ka āwhina hoki tēnei Huaora A i te tere o te whakaora. Ki te kore koe e whiwhi i te nui o te Huaora A, ka maroke, ka mākūkū tō kiri.
Huaora C
Ina whakaaro koe ki te huaora C, ko te kupu me maumahara koe ko te collagen. Nā te mea ka āwhina te huaora C ki te here i te whatunga pūmua collagen e whakapakari ana i te kiri, e pupuri ana hoki i tōna āhua. He antioxidant kaha hoki. Nō reira, ka āwhina hoki ki te whakaiti i te mōrearea o te mate pukupuku kiri. Ki te heke te taumata o te huaora C i roto i te tinana, ahakoa he marō iti noa iho ka taea te huri kikorangi o te kiri, te toto o ngā kapia, me te puhoi o te ora o ngā patunga .
Huaora E
He antioxidant anō hoki tēnei, he huaora hoki e ārai ana i te mumura. Ka taea e te Huaora E te mimiti i te kaha o te hihi ultraviolet (UV) o te rā, hei tiaki i te kiri mai i ngā kita, te totohu, me te mate pukupuku kiri. Ka āwhina anō hoki ki te whakapakari i ngā pakitara pūtau, me te huaora C.
He māmā noa iho, ko te huaora C me te huaora E ngā mea tiaki pai rawa atu mō te kiri.
Konutea
E rima ngā wā he nui ake te konutea i te paparanga o runga o te kiri i te paparanga o raro. He mea nui te konutea mō te whakaora patunga. E hiahiatia ana hoki te konutea hei pupuri i te pumau o ngā pakitara pūtau, hei whakawehewehe me te tipu hoki o ngā pūtau. He ārai mate anō hoki te konutea, hei tiaki i te kiri mai i ngā hihi UV.
Ki te kore he konutea i roto i tō tinana, ka rite pea ki te ekisema . Engari e kore aua ira e ora ahakoa ka pania e koe he hinu whakamakuku kiri, he kirīmi steroid rānei.
Hēreniuma
He kohuke anō hoki te Selenium. Ka āwhina i ētahi antioxidants ki te tiaki i te kiri mai i ngā hihi UV. Kua kitea ko te korenga o te Selenium ka whakapiki ake i te mōrearea o te mate pukupuku kiri.
He aha ngā kai e nui ana ēnei matūkai?
I te nuinga o te wā, he kōwhiringa pai ngā hua me ngā huawhenua, kī tonu i ngā huaora me ngā antioxidants e pai ana mō te kiri. Kei roto i ētahi kai he maha atu i te kotahi o ēnei matūkai, nō reira ka mahi tahi rāua hei whakarato i ngā painga nui ki tō kiri.
| Momo kai | Ngā matūkai matua kei roto |
|---|---|
| Ika hinuhinu (tāmana, hereni, tuna) | Pūmua, Omega-3, Selenium |
| Ngā huawhenua rau kakariki pouri (kāri, pīnihi, kāreti) | Ngā Huaora A, C, E; Omega-3; Pūmua, Selenium (i roto i te pīnihi) |
| Ngā hua manu | Pūmua, huaora A, E, selenium, konutea |
| Ngā purapura harakeke | Omega-3, selenium |
| Ngā pīni pērā i te pīni me te pīni | Pūmua, konutea |
| Āwōkātō | Ngako hauora, huaora C, E |
| Hinu oriwa wahine anō | Ngako hauora, huaora E |
Kia tūpato ki ngā tāpiringa kai.
Ki te mea kei te whakaaro koe kāore koe e whiwhi ana i te nui o ēnei matūkai mai i ngā kai e kainga ana e koe, me kōrero koe ki tō tākuta i mua i te tango i ngā tāpiringa kai, nā te mea ka pāngia ētahi atu āhuatanga hauora e ētahi atu tāpiringa kai.
Hei tauira, he huarahi pai te hinu ika ki te tiki omega-3. Heoi, ki te mea kei te tango koe i ngā rongoā whakaiti toto, he ngoikore rānei tō pūnaha ārai mate, kāore pea i te pai te tango i te hinu ika. Waihoki, ka taea e te tango i ngā tāpiringa konutea te whakaiti i te whai huatanga o ētahi paturopi. Nō reira, kaua e whakamahi i tetahi mea me te kore he tohutohu a tō tākuta .
Karere Tangohia ki te Kāinga
- Ko te hauora o tō kiri e whakawhirinaki ana ki te kai e kainga ana e koe. Ko te kiri ataahua te hua o te tinana hauora.
- Ngāna kia kai i ngā kai rerekē, taurite hoki, tae atu ki ngā ika momona, ngā huawhenua rau kakariki pouri, ngā nati, ngā hua manu, me ngā āwōkātō.
- He mea nui ngā huaora A, C, E, me ngā kohuke pēnei i te konutea me te selenium mō te kiri.
- Mena he āwangawanga āu mō tō kai, mō te koretake rānei o ngā matūkai, me toro atu ki tētahi tākuta mō ētahi tohutohu.
- Kaua e whakamahi i ngā huaora, i ngā kohuke rānei, me te kore he tohutohu hauora.
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