Ina whakaarohia ngā pea, he hua reka, tika? Engari he pātai, he wehi hoki kei te pā ki te kai hua i tētahi tangata mate huka. "Ka piki ake te huka toto i te kai i tēnei?", "E hia te nui ka taea e au te kai?" Me whakaaro pea koe. Nō reira, i tēnei rā, me kōrero tātou mō te whanaungatanga i waenga i te mate huka me te pea, kia kitea ai ngā whakautu ki ō pātai katoa.
He aha te pānga o te pea ki ō taumata huka toto?
Hei tangata mate huka, ko tētahi o ngā mea tino nui ka taea e koe ko te whakahaere i ō taumata huka toto. Nō reira, kia kite tātou me pēhea te pānga o te pea ki tēnei.
He inenga kei reira mō te tere o te pikinga ake o ngā taumata huka toto e ngā kai e kainga ana e tātou, e kiia nei ko te Taupū Glycemic (GI) . Kei waenganui i te 1 ki te 100. Ko te teitei ake o te GI, ko te tere ake o te pikinga ake o te huka toto e te kai.
Ko te rongo pai, he tino iti te GI o te pea. Ko te GI o te pea kei waenga i te 20 me te 49. Ko te tikanga o tēnei, mā te kai pea, e kore e piki ohorere te taumata o te huka toto.
Nā te aha i iti ai te uara GI o te pea?
Ko te take matua mō tēnei ko te nui o te muka i roto i ngā pea. Whakaarohia, kotahi pea iti kei roto i te 7 karamu o te muka. Koira te 20% o te muka e hiahiatia ana e koe i ia rā. (I te toharite, e 25 karamu te muka e hiahiatia ana e te wahine i ia rā, ā, e 38 karamu te muka e hiahiatia ana e te tāne.) Ka āwhina tēnei muka ki te whakahaere i te tere o te nakunaku o te kai me te tāpiri huka ki te toto.
Kei roto hoki i ngā pea ngā tae e kiia nei ko ngā anthocyanin, e homai ana i ō rātou tae ataahua. E kī ana ētahi rangahau ka āwhina pea ēnei ki te whakaiti i te tūponotanga o te whakawhanake i te Mate Huka Momo 2. Heoi, me nui ake ngā rangahau mō tēnei.
Ehara i te mea mō te whakahaere huka anake, engari he maha atu anō hoki ngā painga!
Ehara i te mea he hua reka noa iho te pea, engari he kai tino whai hua hoki e kapi ana i ngā painga kai.
- Ngā huaora me ngā kohuke: Haunga te muka, kei roto i ngā pea te huaora C, te huaora K, te pāhare pāporo , me te maha o ngā antioxidants e tiaki ana i ngā pūtau o te tinana.
- He pai mō te pūnaha nakunaku: He tino pai te pea mō te hauora o tō puku. Ka taea hoki e te pea te whakaora i te hunga e pāngia ana e te mate puku kōroke.
- Hauora o te ngākau: He taunakitanga anō hoki kei roto i ngā hua pēnei i te pea ngā antioxidants ka āwhina i te whakaiti i te mōrearea o te mate ngākau me ngā taumata cholesterol tiketike.
Me whai whakaaro anō hoki koe ki ēnei mea ina kai ana koe i te pea.
Ahakoa te nui o ngā hua pai o te pea, he iti noa ngā mea hei tūpato māu, hei tangata mate huka.
Te nui o ngā warowaihā
Hei tangata mate huka, me tūpato tonu koe ki ō warowaihā. Kei roto i tētahi pea iti te 22 karamu o ngā warowaihā . Arā, tata ki te 1.5 ngā tūnga warowaihā. Nō reira, kia mahara ki tēnei nui ina tāpirihia he pea ki tō kai o ia rā. Ehara i te mea pai te kai i te nui o ngā pea i te wā kotahi.
He aha te huarahi pai ki te kai?
Pērā i ngā hua katoa, ko te huarahi pai ki te kai pea ko te kai katoa . Arā , me te kiri . Nā te mea kei roto i te kiri te nuinga o ngā matūkai, inā koa te muka me ngā antioxidants. Engari kaua e wareware ki te horoi pai i mua i te kai.
Ā, me pēhea ngā pea kēne me ngā pea maroke?
Mena he uaua tonu te kimi i ngā pea hou, whakaarohia ngā pea kēne, ngā pea maroke rānei. Engari me tino tupato koe ki tēnā. Kia kite tātou he aha.
| Momo pea | Ngā mea e tika ana kia mōhio koe | He aha te mea pai rawa atu? |
|---|---|---|
| Pea hou | Kei roto i te kiri te nuinga o ngā matūkai. Nō reira kainga tahitia me te kiri. Engari horoia kia pai. | Koinei te tikanga pai rawa atu, ā, koia te tikanga tino taunakitia . |
| Pea kēne | He nui te huka i roto i ngā mea i hangaia ki te tirikara huka. Pānuihia te tapanga me te āta. | Kōwhiria ngā mea e kīia ana "kua tākaihia ki te wai" me te "kua tākaihia ki te wai 100% rānei". |
| Pea maroke | Ahakoa kei te toe tonu te muka me ngā matūkai, he tino nui te huka i roto. Me tino tupato koe ki te nui o te kai e kainga ana e koe. | Kainga he iti noa iho, ki te kore he pai ake te karo katoa. |
Me pēhea te tāpiri i te pears ki tō kai
Haunga te kai noa i te pea, ka taea e koe te tāpiri atu ki tāu kai i roto i ngā momo huarahi reka.
- Tapatapahia kia mongamonga ka tāpiri atu ki tāu huamata.
- Tapatapahia ngā wahi ka whakatakotoria ki runga i te miraka kawa mō te parakuihi.
- Kainga i roto i te oumu, i te kohua rānei mō te wā poto.
Ngā hua e rite ana te tangi ki te "pea" engari ehara i te pea
He hua kei te ao e kiia ana he 'pea' engari ehara i te pea. Hei tauira ko te 'pea koikoi'. He momo kākati. Ā, ko te 'pea pāma' he rite tonu ki te hue e mōhiotia whānuitia ana e tātou. Nō reira kaua e whakapoauau i ēnei ki te pea.
Karere Tangohia ki te Kāinga
- He hua pai te pea mā te hunga mate huka. He iti te taupū glycemic (GI) me te nui o te muka hei āwhina i te whakahaere i ngā taumata huka toto.
- Ko te mea tino pai ko te kai i te pea hou, kua horoia pai, me te kiri hoki.
- Kia tūpato ki te nui o te kai e kainga ana e koe. Kia tūpato ki te nui o ngā warowaihā i roto i te pea kotahi, ā, whakatikatikahia kia rite ki tāu mahere kai o ia rā.
- Āta karohia ngā pea kēne i roto i te tirikara huka me ngā pea maroke he nui te huka.
- He mea tino haumaru, he mea pai hoki te kōrero ki tō tākuta i mua i te whakarerekē i tō kai, inā koa mēnā he mate pēnei i te mate huka tōu.
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