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.
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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.
| Wāhanga matūkai | karepe maroke noa | Ngā Sultana | Ngā kāreti |
|---|---|---|---|
| Te ihirangi karori | 120 | 130 | 110 |
| Huka | 26 karamu | 10 karamu | 27 karamu |
| muka | 2 karamu | 1 karamu | 3 karamu |
| Rino | 1 mirikaramu | 1 mirikaramu | 1.5 mirikaramu |
He mea nui, ahakoa he nui te huka i roto i ngā karepe maroke, he iti, he taupū glycemic rānei. Ko te tikanga o tēnei, kāore te kai i ēnei karepe maroke e piki ake ai te taumata huka toto, pērā i ētahi atu kai reka.
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Check Availability →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.
Ahakoa he mate huka tōu, kāore he he o te tāpiri i tētahi wāhanga iti ki tō kai e ai ki ngā tohutohu a tō tākuta. Engari me kōrero koe ki tō tākuta mō tēnei mea.
Karere Tangohia ki te Kāinga
- He kai reka, he kai whai kiko hoki ngā karepe maroke, engari he nui te huka me te kaha o te kai, nō reira he mea nui kia kai taurite .
- He maha ngā painga o ngā antioxidants, te muka, me ngā kohuke kei roto i ēnei mea mō te ngākau, te pūnaha nakunaku, me te hauora whānui.
- He tikanga pai te tāpiri i tētahi ringa karepe maroke (tata ki tētahi ringa) ki tāu kai i ia rā.
- Mena kei te ngana koe ki te whakahaere i tō taumaha, kei a koe rānei tētahi mate pēnei i te mate huka, kia tūpato ki te nui o te kai e kainga ana e koe. Mena kei te ruarua koe mō tētahi mea, whakapā atu ki tō tākuta .
- Ki te taea, whiriwhiria ngā karepe maroke hei whakaiti i te pānga ki ngā patu pepeke.
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