Tērā pea kei te ngana koe ki te whakaiti i ētahi pauna. Tērā pea kei te ngana koe ki te whakaiti i te nui o tō taumaha. Kua pāngia pea koe e te mate manawa, ā, me tino tupato koe ki tāu e kai ana. Ahakoa te take, he mea nui te kai pai mō te oranga hauora.
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He aha te kai Ornish?
Nā te tākuta ko Dean Ornish tēnei i whakauru mai. E mea ana ia, kaua e whakatakoto ture pakari pēnei i te "Kaua e kai i ēnei kai, ko ēnei anake hei kai mā tātou," me aro atu tātou ki tēnei take i roto i te huarahi ngāwari.
Ko te "kai Spectrum" te ingoa o tana mahere kai. Ki te kī māmā noa, e rima ngā momo kai e wehea ana e ia.
- Rōpū 1: Kei roto i tēnei ko ngā kai tino whai hua, tino hauora hoki mō tō tātou tinana.
- Rōpū 5: Kei roto i tēnei ko ngā kai me iti noa te kai, me whakawhāiti rānei.
Ko te whakaaro, ki te nui ake tō hiahia ki ngā kai o te rōpū tuatahi, ka nui ake ngā painga hauora mōu, pērā i te whakaheke taumaha me te whakaiti i te mōrearea o te mate ngakau.
Ko te mea nui, ehara i te mea ko te kai anake te kaupapa o tēnei kai. E whakanui ana a Mr. Ornish kei roto hoki i tēnei momo oranga hauora te kaha o tō tinana, te āhua o tō whakatau i te ahotea, me te aroha me te tautoko e riro mai ana i a koe mai i te whānau me ngā hoa.
He aha ngā kai me kai e tātou, me te whakawhāiti hoki i tēnei kai?
Kāore he mea e tino rāhuitia ana i roto i tēnei mahere kai. Heoi, i runga i ō whāinga (te whakaiti taumaha, te whakahaere i te mate ngakau), me whakawhāiti pea te nui o te kai e kainga ana e koe. Kia titiro tātou he aha ēnā.
| Kai atu | Te Whakawhāiti Nui |
|---|---|
| Ngā hua me ngā huawhenua hou | Ngā hinu me ngā ngako |
| Ngā nati pakarukaru (hei tauira, te pīni, te pīni matomato) | Ngā mīti katoa (tae atu ki te heihei) me ngā kaimoana |
| Ngā witi katoa (hei tauira, te raihi parauri, te buckwheat, te ōti) | Ngā nati me ngā purapura |
| Ngā hua e ahu mai ana i te tōfu me te pīni soya | Toene hua manu |
| Mā te hua manu | Ngā kai momona nui pērā i te kokonati me te āporo |
| Tī matomato | Ngā hua miraka ngako katoa (miraka miraka, tiihi, miraka) |
| Ngā mea reka kore-ngako | Kawheine (haunga te tī matomato) me te waipiro |
He uaua tēnei ki te whai?
Ko te mea pai rawa atu, ka taea e koe te whakatau me pēhea te kaha o tāu whai i tēnei kaupapa. Ka taea e koe te tīmata me tētahi huringa iti, me tētahi huringa nui rānei hei whakatutuki i tētahi whāinga nui ake.
He aha ngā wero?
Mō te tangata e aroha ana ki te mīti me te ika, ā, kua taunga ki ngā kai tukatuka, he uaua pea tēnei ki te urutau. Ina koa mēnā he mate manawa tōu, tera pea he nui ake ngā herenga mō te nui o te ngako ka taea e koe te tāpiri atu ki tō kai.
Te māra me te hokohoko
He maha ngā wā ka akiakihia e tēnei tikanga te whakamahinga o ngā huawhenua me ngā hua hou o te wā mai i te mākete. Ka kitea hoki ngā tohutao reka, ngāwari ki te whai i runga i te hōtaka a Mr. Ornish.
Te whakakori tinana me te oranga hinengaro
E taunaki ana ia i ngā mahi whakakori tinana māmā, taurite hoki, pērā i te hikoi tere mō te 20-30 meneti i te rā, me ngā mahi whakahaere ahotea pērā i te yoga me te whakaaroaro.
He aha te whakaaro o ngā tākuta?
Ae, e whakapono ana te nuinga o ngā tākuta he tino whai hua tēnei kai Ornish.Kua whakamātauhia e ngā rangahau he tino pai tēnei mō te hunga whai mate manawa, mō te hunga rānei e mōrearea ana ki te mate manawa.
He kai tino iti te ngako, ā, he nui ngā warowaihā matatini, pērā i ngā hua rākau, ngā huawhenua, me ngā witi katoa. Nā tēnei he kai nui te muka, he iti hoki ngā kaora.
Ahakoa e whakapono ana ētahi tākuta ka taea e tēnei kai iti-ngako, nui-warowaihā te whakanui ake i ngā taumata triglyceride i roto i te toto, e whakaatu ana ngā rangahau mō te wā roa ka taea e te whakaheke taumaha e pā ana ki tēnei kai te āwhina i te whakahaere i ngā triglyceride, te huka toto, me te toto toto tiketike.
Engari kia maumahara, he mea tino haumaru, he mea pai hoki te kōrero ki tō tākuta whānau mō ngā tohutohu i mua i te tīmatanga o tētahi kai, inā koa mēnā he mate mau tonu tōu pērā i te mate huka, te cholesterol teitei, te mate ngakau rānei.
He aha ngā ngoikoretanga o tēnei kai?
Ko te wero nui o tēnei ko te pupuri i tēnei mō te wā roa. Ki te kore koe e taunga ki te whakarite kai i mua i te wā, me te tunu kai i te kāinga, he panoni nui tēnei māu. Waihoki, he uaua pea te piri ki tēnei momo kai i te wā e kai ana i waho, i ngā whakanuitanga rānei. Nā tēnei, ka hoha pea ētahi tāngata ki tēnei momo kai i muri i tētahi wā.
Karere Tangohia ki te Kāinga
- Ehara te Kai Ornish i te kai tino pakari e kī ana "kaua e kainga ēnei mea," engari he tikanga ngāwari e wehewehe ana i ngā kai kia maha ngā wāhanga, e whakanui ana hoki i ngā mea pai.
- Ko te arotahi ko ngā kai tipu pērā i ngā huawhenua, ngā hua rākau, ngā witi katoa, me ngā nati. He tino whakawhāitihia ngā ngako me ngā hua kararehe.
- Kua whakamātauhia e ngā rangahau he tino whai hua tēnei tikanga mō te whakahaere i te mate ngakau me te whakaiti i te taumaha.
- He nui te whakapau kaha me te whakamahere i ō kai e hiahiatia ana mō tēnei, inā koa mō te tangata kua taunga ki te kai mīti me ngā kai tukatuka.
- He mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi kai hou, ina koa mēnā he mate tōu.
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