He mea nui te tiri i roto i tā tātou kīhini. He maha ā tātou whakamahinga i ngā tiri ika me ngā tiri matomato hei tāpiri i te kakara, te tae, me te reka ki tētahi rihi. Engari i mōhio koe ehara ēnei tiri i te mea hei tāpiri reka ki te kai anake, engari he nui hoki ngā painga kai e tino whai hua ana ki tō tātou hauora? I tēnei rā, ka kōrero
taipitopito tātou mō tēnei huawhenua whakamiharo he iti ngā kaora engari he nui ngā huaora me te muka.
He aha ēnei momo pepa tiri? Kia mōhio tātou!
He maha ngā momo pepa tiri huri noa i te ao. Ko ētahi he reka, ā, ka taea te kai mata. Ko ētahi he tino wera, ā, ka puta ngā roimata ki ō kanohi. Engari nō
te momo Capsicum ēnei pepa tiri katoa. Ko ngā pepa pere kakariki, kōwhai, karaka, me te whero e kitea ana i ngā toa me ngā huamata, tae atu ki ngā jalapenos he paku kakara, he mema anō hoki nō tēnei whānau. Ko ngā pepa tiri wera ake, pērā i te pepa tiri me te pepa habanero, he mema anō hoki nō tēnei whānau.
Engari, anei tētahi mea nui. Ko te pepa pango e whakamahia ana e tātou hei tāpiri kakara ki ā tātou kai, ehara i te momo pepa tiri. Nō ngā hua o te waina e kiia nei ko 'Piper nigrum'. Nō reira, kia mahara he rerekē te tiri ika me te pepa.
He aha i rerekē ai te tae o te ika me te pepa tiri?
Kua kite pea koe he maha ngā tae o ngā pepa tiri. He kakariki, he kōwhai, he karaka, he whero... Ka tipu katoa ēnei i te tipu kotahi. He māmā noa iho, ko ngā pepa kakariki ko ngā mea ka hauhaketia i mua i te pakari o te hua. Ki te pupuri koe i ngā pepa tiri ki te tipu, ka huri haere hei kōwhai, kātahi hei karaka, ā, ka mutu hei whero pouri. Pērā i te māngo, ka nui ake te kai totika
o te pepa tiri whero. E 11 ngā wā he nui ake te beta-carotene i roto i te pepa tiri whero, ā, e rua ngā wā he nui ake te huaora C i te pepa tiri kakariki. Nō reira, he tino pai te whiriwhiri i ngā pepa tiri whero i ngā wā katoa e taea ana mō tō tinana.
Ngā painga hauora motuhake o ngā tiri ika
He kai tino pai te ika me te tiri, he iti ngā kaora, he nui hoki ngā matūkai. Me titiro tātou ki ētahi o ngā painga hauora e tukuna ana e ia.
| Painga hauora | Te āhua o tana mahi me tōna tikanga |
|---|
| He nui te huaora C | Kotahi kapu o te tiri matomato tapatapahi ka hoatu ki a koe te 120 mirigramu o te huaora C. He antioxidant kaha te Huaora C e āwhina ana i ō tātou tinana ki te mimiti i te rino, e tere ake ai te whakaora i te patunga, ā, e āwhina ana ki te whakaiti i te mōrearea o te mate manawa me te mate pukupuku, me te noho ora anō hoki. |
| Te Whakaiti i te Toto Toto Teitei | E whakaatu ana ngā rangahau nunui he iti ake te tūponotanga o te hunga he nui te huaora C i roto i ō rātou tinana ki te pāngia e te toto toto tiketike. Engari he mea nui tēnei hei wāhanga o te kai hauora whānui. |
| Te hauora o te pūnaha nakunaku | Kei roto i te kapu ika mata te 2.5 karamu o te muka kai. He mea āwhina te muka i te mahi a ō tātou whekau. Ka māmā ake te haere o te tūtae, ā, ka whakaiti i te tūponotanga o ngā mate pēnei i te hemorrhoids. |
| Te whakaiti i te mōrearea o te mate huka | Mā ngā kai momona i te muka pērā i te ika me te tiri ka tere te mimiti o te huka i roto i te kai e kainga ana e tātou ki roto i te toto. Mā tēnei ka āwhina i te whakahaere i te mōrearea o te mate huka. Engari kia maumahara, he mea nui ake tō kai whānui i te whakawhirinaki ki te kai kotahi. |
Kia maumahara ki ēnei mea ina mahi koe me te tiri!
Ka taea te whakamahi i ngā pepa tiri hei huawhenua. Ka taea te tāpiri mata ki ngā huamata, ki ngā tōpana, ki te raihi parai, ki te rimurapa rānei hei tāpiri tae. Heoi, me tino tupato koe i te wā e mahi ana me ngā pepa wera (hei tauira, cayenne, tiri, jalapeno). Ka taea e te matū kei roto i ēnei pepa
, e kiia nei ko te capsaicin, te whakapataritari i tō kiri me ō kanohi.
- Kia mau ki ngā karapu rapa.
- I a koe e pā ana ki te tiri , kaua rawa e pā ki tō mata, inā koa ki ō kanohi, ki ō ringaringa ahakoa he aha te take.
- Horoia pai ō ringaringa ki te hopi ina oti.
- Ki te wera tō ringaringa , kāore he hua o te horoinga ki te wai. Kāore te Capsaicin e rewa ki te wai. E hiahia ana ki te ngako . Nō reira, ko te mea pai ko te mahiPania he iti wai kokonati , he miraka kawa , he iti rānei te miraka ki te wāhi mumura.
He tino āwhina te kai tiri i a koe ki te whakaiti i tō taumaha?
Kua rongo pea koe i te kīwaha, "Mā te kai tika ka whakaiti i tō taumaha." Kia kite tātou mēnā he pono tēnei.
Kua kitea e ngā rangahau he maha ngā matū kei roto i ngā pepa tiri ka āwhina i te whakaiti taumaha ki tētahi taumata. 1.
Capsaicin: Kei roto i ngā pepa wera tēnei. Ka taea e tēnei matū te tere ake i te pākia o te tinana. Arā, ka whakanui ake i te tere o te tahunga o ngā kaora e te tinana. Ka whakahaere hoki i te hiahia kai ki tētahi taumata. Engari
he iti noa iho te painga o tēnei. Kaua e tumanako ka heke te taumaha mā te pauna. 2.
Dihydrocapsiate (DCT): He whanaunga tēnei o te capsaicin. Engari kei roto i ngā pepa tiri ngawari ake, reka ake. Ka whakanui ake hoki i te tahunga o ngā kaora e te tinana, engari kāore e ahua werawera. Kei te taumata tuatahi tonu te rangahau mō tēnei. 3.
Piperine: Kei roto i
te pepa pango i kōrerohia e tātou i mua ake nei. Kua kitea e ngā rangahau mā te whakamahi i ngā kiore ka taea e tēnei matū te aukati i te hanganga o ngā pūtau ngako hou i roto i te tinana. Engari kāore anō kia whakaūtia mēnā he rite tonu te pānga ki te tangata. Nō reira, he pai te whakamahi i te pepa hei tāpiri reka ki tāu kai, ā, kāore he kaora. Engari kaua e whakawhirinaki ki a ia hei whakaiti taumaha. Mena he āwangawanga āu mō tō hauora, tō whakahaere taumaha, tō kai rānei, he mea pai kia kōrero koe ki
tō tākuta whānau mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- He huawhenua nui ngā pepa tiri, he iti ngā kaora, he nui hoki ngā uara kai, pērā i ngā huaora me te muka .
- O ngā tiri ika rerekē te tae, ko ngā tiri ika whero kua pakari pai te mea kei roto i te nui o ngā matūkai.
- I te wā e pā ana ki ngā pepa wera (cochineal, snake pepper), me mau tonu he karapu, ā, kaua e pā ki ngā kanohi me te mata. Ki te wera ō ringaringa, pania he miraka, he miraka kokonati rānei.
- Ahakoa he āwhina pea te kai i te pepa tiri ki te whakaiti i tō taumaha, ehara i te mea makutu. Ko te kai taurite me te whakakori tinana ngā mea tino nui.
- Mō ngā āwangawanga e pā ana ki tō hauora, ki tō kai rānei, rapua ngā tohutohu a tētahi tākuta whai tohu, kaua e whakawhirinaki noa ki ngā kōrero i te ipurangi.
Tīri ika, ngā āhuatanga o te tīri, te capsaicin, te huaora C, te whakaiti taumaha, te kai hauora, ngā pepa i te reo Sinhala
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