He tino pai ngā karepe maroke mōu? Me kōrero taipitopito tātou mō tēnei!

He mea e pai ana tātou katoa ki te kai i ngā karepe maroke. He tino pai ēnei mea ririki ka taea e tātou te whakamātau i roto i te keke, i te pūtini, i ētahi wā i roto i te sambol huka? He kino rānei mō ō tātou tinana nā te reka? E kī ana ētahi mā te kai i ēnei ka taumaha ake tātou. E kī ana ētahi he tino pai mō ō tātou tinana. Nō reira, i tēnei rā, kia ako tātou i ngā mea katoa mō ēnei karepe maroke, arā, ngā karepe maroke.

He aha ēnei karepe maroke?

He māmā noa iho, ko ngā karepe maroke he karepe kua whakamaroketia rawatia. Ina whakamaroketia ngā karepe, ka iti te nui o te wai, ā, ka noho tahi ngā matūkai me te huka ki te wāhi kotahi. Koia te take he reka ake te reka o ngā karepe maroke i ngā karepe noa.

He maha ngā momo karepe maroke e hokona ana e tātou i te toa i tēnei rā. Kua kite koe i ngā mea mangu, ngā mea koura, ngā mea tino ririki... He rerekē ngā ingoa e karangatia ana. Kia kite tātou he aha te rerekētanga i waenga i ngā momo matua e toru.

1. Ngā karepe maroke paerewa

Koinei ngā karepe maroke pango, parauri pouri rānei e kitea pinepinetia ana e tātou. Ka hangaia mā te waiho i ngā karepe ki te rā, ka whakamarokehia mā te taiao mō te toru wiki pea. Nā tēnei tukanga i homai te tae pouri ki a rātou.

2. Ngā karepe koura, ngā karepe maroke rānei

Tērā pea kua kite koe i ngā karepe maroke koura, he kōwhai te tae. He tokomaha e kī ana ko ngā "Karepe Koura". He mea hanga ēnei mai i ngā karepe matomato. Engari ko te whakamaroke noa i te rā, ka whakamarokehia wawetia mā te whakamahi i ngā mīhini ("ngā mīhini whakamaroke"). I mua i te whakamaroke, ka rumakina ki roto i te wai e kīia nei ko te "hauora whanariki", e pupuri ana i te tae koura o ngā karepe maroke. He ngawari ake, he reka ake, he wai reka ake i ngā karepe maroke noa.

3. Ngā kāreti

Ehara ēnei i te hua e mōhiotia ana e tātou ko ngā 'kākāriki pango', koia rā? He momo karepe iti rawa ēnei, kāore he purapura. E kiia ana hoki ko ngā '(kākāriki Zante)'. Koinei ngā karepe maroke iti rawa . Mō te reka, he kawa ake i ngā momo e rua, ā, he iti ake te reka.

He pēhea te uara kai o ēnei?

He tata rite tonu te uara kai o ngā momo karepe maroke e toru. He nui ngā antioxidants i roto i ēnei momo katoa, he mea tino nui mō tō tātou tinana. Ka tiakina e ēnei antioxidants ngā pūtau o tō tātou tinana mai i ngā matūriki kino ka kino pea ki a rātou. Hei tāpiri, he nui hoki ngā kohuke pērā i te rino, te pāhare pāporo, te parahi, me te manganese.

Mā te ripanga i raro nei koe e mōhio ai ki te uara kai o ēnei. E hangai ana ēnei inenga ki te 1/4 kapu paerewa.

He aha ngā painga hauora o te kai karepe maroke?

Ehara i te mea he kai reka noa iho ngā karepe maroke. Mēnā ka kainga i te rahi, he maha ngā painga mō tō hauora.

He pai mō te hauora o te ngākau

Mā te muka i roto i ngā karepe maroke ka āwhina i te whakaiti i te taumata o te cholesterol kino (LDL cholesterol) i roto i te toto. He nui hoki te pāhare pāporo i roto. Mā te pāhare pāporo ka āwhina i te whakahaere i te toto toto, ka taea te whakaiti i te mōrearea o ngā mate pēnei i te mate manawa me te whiu.

Ka whakaiti i te mōrearea o ngā mate pūmau

E ai ki tā mātou i kōrero ai i mua ake nei, he nui ngā antioxidants i roto i ngā karepe maroke. He tino nui te maha o ngā antioxidants kaha e kiia nei ko ngā phytonutrients. Kua whakaatuhia e ngā rangahau ka taea e ēnei te whakaiti i te mōrearea o ngā mate mau tonu pērā i te mate huka, te mate pukupuku, me te osteoporosis.

Āwhina i te nakunaku.

Kei roto i ngā karepe maroke te muka wairewa, e āwhina ana i te nakunaku pai ake, e whakaiti ana hoki i ngā raruraru o te puku. He pai hoki mō ngā āhuatanga pēnei i te mate puku.

He pai mō te hauora o te waha

He mea miharo tēnei. Ahakoa e whakaaro ana koe kāore ngā karepe maroke i te pai mō ō niho nā te mea he piri, ehara tēnā i te pono. Ko ētahi o ngā matūkai kei roto he kaha ki te patu i ngā huakita kino i roto i te waha. Nō reira, ka āwhina hoki rātou ki te ārai i te pirau niho.

Ārai i te mate toto iti (anemia)

He puna pai te rino i ngā karepe maroke. Mā te tāpiri i ētahi karepe maroke ki tāu kai i ia rā ka āwhina i te ārai i te mate toto iti, e puta mai ana i te korenga o te rino. Ki te ngenge tonu koe, he ngenge hoki, he tohu pea tēnei nō te mate toto iti.

He mōrearea kei te kai karepe maroke?

E ai ki te kōrero, kāore e pai te nui rawa o te karepe maroke. Pērā anō hoki mō ngā karepe maroke. Ahakoa he tino hauora, ka pā mai ētahi raruraru ki te kai nui rawa.

• Te pikinga taumaha: He nui ngā kaora me te huka i roto i ngā karepe maroke, nō reira ki te kai nui rawa me te kore e whakahaere i te taumaha, ka piki ake pea te taumaha kāore e hiahiatia.
• Te mamae o te puku: Nā te mea he nui te muka i roto i ēnei kai, ko te kai nui i te wā kotahi ka pupuhi te puku me te mamae o te puku.
• Te Mōrearea o ngā Patupatu: Nā te mea ka whakamahia ngā patupatu ki ngā karepe whakatipu tikanga, tera pea kei roto anō hoki i ngā karepe maroke ngā toenga. Nō reira, he pai ake te whiriwhiri i ngā karepe maroke waro mēnā ka taea.

Me pēhea te tāpiri i ngā karepe maroke ki tō kai?

Haunga te kai karepe anake, he maha ngā huarahi hei tāpiri i te reka me te kai totika ki āu kai.

• Tauhiuhia ki runga i tō ōti, miraka kawa, pata rānei mō te parakuihi.
• Whakaranua ki ngā nati pērā i te nati kāhew me te pīnati hei hanga i te ranunga parai, kātahi ka kainga.
• Tāpirihia ki ngā kai tunua pērā i te keke, te pihikete, me te scones.
• He reka rawa atu ina tāpirihia ki ngā huamata, inā koa ki ngā huamata witi.
• Ka tāpirihia hoki e ētahi ki ngā mea pēnei i te vatalappan me te kiribat.
• Ka taea hoki e koe te tāpiri i tētahi mea reka ki te kari, ki te parai rānei.