Ina pāngia tētahi o tō whānau, tō whaea pea, tō pāpā pea, tētahi rānei e tata ana ki a koe, e te mate, he mea noa kia puta ake te pātai ki roto i a tātou, "Kei te whiwhi ia i te kai e hiahiatia ana e ia?" Nā te mea e mōhio ana tātou koinei te wā e tino hiahiatia ana e rātou he kai pai. Engari i roto i te mate, ko ngā mea pēnei i te kore hiahia kai, te whakapairuaki, te panoni i te reka, me te uaua pea ki te ngaungau, ki te horomi rānei i te kai ka waiho hei wero nui. Nō reira, i tēnei rā ka kōrero tātou mō ētahi tohu ngāwari hei āwhina i a koe ki te tautuhi mēnā kāore tō hoa aroha e whiwhi ana i te kai e ranea ana.
He aha ngā tohu matua o te kore kai tōtika?
He maha ngā tohu noa o te kore kai e kitea ana i te wā e mate ana. Mēnā ka aro nui tātou ki ēnei, ka taea e tātou te mahi wawe.
| Tohu | Te ngoikore pea o te kai |
|---|---|
| Te whakahekenga taumaha ohorere | Kāore e nui ana ngā kaora me te pūmua e whiwhi ana. |
| Ngenge tonu | Te mate koretake o te rino. |
| Te ngaronga o te makawe, te angiangi rānei | Te korenga o te pūmua, te rino rānei. |
| Ngā raruraru o te waha me te arero | Te korenga o te huaora B, te rino rānei. |
Tohutohu 1: Te whakahekenga taumaha ohorere
Koinei te tohu tuatahi ka kitea e tātou, ā, ko te mea hoki me aro nui tātou ki tēnei. Ina heke te nui o te kai e kainga ana e tātou nā ngā āhuatanga pēnei i te whakapairuaki, te kore hiahia kai, me te uaua ki te horomi, ka heke te taumaha.
E ai ki ngā tohunga kai, he uaua ake ki te tangata mate te aro ki te whakaheke taumaha i te tangata hauora. He mea nui te whakahekenga ohorere o te 10% o te taumaha o te tinana, ā, me tere tonu te rapu awhina hauora.
Me kī, i taumaha rawa tō hoa aroha i mua i tōna pāngia e te mate. Heoi, ehara i te mea pai te whakaiti i tōna taumaha i a ia e mate ana. Nā te mea i tēnei wā, me te ngako , ka taea hoki e koe te ngaro i te uaua, he mea nui mō te tinana. He mea tino nui tēnei uaua mō te noho kaha me te ātete i te mate.
He aha te mea ka taea te mahi?
Whakamātauria ēnei mahi māmā hei whakapai ake i tō kai me te whakahaere i tō taumaha:
- Whakanuia te maha o ngā kai: Engari i te whāngai i ngā kai nui e toru i te rā, whāngaia kia rima, kia ono rānei ngā kai iti, whai kiko i ia rua, toru hāora . Hei tauira, ka taea e koe te tuku miraka kawa i te ata, he hupa i muri i ētahi hāora, he raihi hei tina, me ētahi hua i te ahiahi.
- Ngā tāpiringa wai: Ki te kore e taea e koe te kai, kōrero ki tō tākuta mō ngā tāpiringa wai he nui ngā kaora me ngā matūkai.
- Me whakarite kia ngahau ngā wā kai: Mā te kai tahi me te whānau me ngā hoa ka nui ake tō hiahia kai, kaua e kai ko koe anake.
- Hurihia te kakano o te kai: Ki te uaua ki te ngaungau, ki te horomi rānei i te kai, ngana ki te hoatu i ngā kai ngohengohe pērā i te miraka kawa, te aporo, me ngā huawhenua kuoro. Ka taea hoki e koe te hoatu i ngā mea pērā i te kūkamo tapatapahi rawa mēnā ka taea. Kōrero ki tō tākuta, ki te tohunga kai rānei mō tēnei.
Tohutohu 2: Te ngenge tonu
E mea tonu ana tō hoa aroha kei te ngenge ia? Ahakoa te mahi i tetahi mea iti rawa ka ngenge ia? Ko te take matua pea o tēnei ko te mate toto kore rino, e mōhiotia ana ko te mate toto kore rino .
Hei whakarāpopototanga, ka puta tēnei āhuatanga ina heke te maha o ngā toto whero e kawe ana i te hāora ki ngā kiko o tō tātou tinana. Ina kore e tukuna tika te hāora, ka ngaro te kaha o te tinana, ā, ka ngenge.
Haunga te ngenge, tirohia mēnā kei a koe ētahi o ēnei tohu:
- He kiri mā te āhua?
- He āhua rite ki te pūnu te āhua (he pūnu o ngā maikuku) kei waenganui o ō maikuku?
- Kei te makariri tonu ō ringaringa me ō waewae?
Ki te kore e rongoatia tika te korenga o te rino, ka arahi pea ki te mate ngakau me ngā mate urutā maha.
He aha te mea ka taea te mahi?
Ko te rino te otinga mō tēnei. Heoi, kotahi te mea tino nui . Kaua e haere noa ki te whare rongoā ki te hoko i ngā tāpiringa rino māu ake. Tuatahi , me toro atu koe ki tō tākuta, me whakamātau toto hoki kia kitea ai te āhua tuturu .
"Kia maumahara he paitini te rino mēnā ka nui rawa te uru ki te tinana. Nō reira, me tango noa i ngā tāpiringa rino mēnā kua tohua e te tākuta."
Tohutohu 3: Te ngaronga o te makawe, te angiangi rānei
He maha ngā take e ngaro ai te makawe i te wā e mate ana. Ka taea e ngā rongoā, ngā maimoatanga (hei tauira, ngā maimoatanga matepukupuku), te ahotea, te āhua rānei o te mate te whai wāhi ki tēnei. Heoi, ko tētahi atu tino take o tēnei ko te korenga o te pūmua, te rino rānei .
Whakaarohia, ki te kore e nui te pūmua e whiwhihia ana e tō tātou tinana, ka iti noa iho te whakamahinga o te pūmua kei a ia. Ko tētahi o ngā mahi a te tinana ko te whakamutu i te tipu o te makawe mō te wā poto , he tukanga kāore e tika ana mō te oranga. Ka puta te ngaro me te angiangi o te makawe.
He aha te mea ka taea te mahi?
- Ngā kai whai pūmua: He nui te pūmua i roto i ngā kai kararehe pēnei i te mīti kau, te poaka, te ika, te heihei, me ngā hua manu. Mena he kaiwhenua koe, ka taea e koe te tiki i te pūmua e tika ana mai i ngā nati pēnei i te pīni kikī, te pīni kakariki, te rēneti, te pīni soya, te nati kāhew, me te pīnati.
- Kia tūpato ki te rino: Ki te whakaaro koe he ngoikore tō rino, e ai ki te kōrero i mua ake nei, me whakamātau koe ki te tākuta, ā, me tango noa i ngā tāpiringa mēnā e taunaki ana ia. Whakaurua ngā kai whai kiko rino pērā i te mīti, te ika, me ngā huawhenua matomato ki roto i tō kai.
Tohutohu 4: Ngā raruraru o te waha me te arero
He whero, he kanapa te arero o tō hoa aroha? He ngatata, he mate pukupuku rānei kei ngā kokonga o tōna waha? He tohu pea ēnei o te korenga o te huaora B , te korenga rānei o te rino.
He mea nui ngā huaora pēnei i te Huaora B1 (Thiamine), B2 (Riboflavin), B6 (Pyridoxine), me te B12 mō te tika o te pākia o te tinana, te whakaputa pūngao, me te whawhai ki ngā mate.
He aha te mea ka taea te mahi?
Ki te pā mai ēnei tohu ki a koe, ko te mea tuatahi me mahi ko te toro atu ki tō tākuta . Ka tirohia e ia ētahi atu take, ka tirohia mēnā he iti ngā taumata huaora, ā, ka hoatu ki a koe te tohutohu tika.
He maha ngā wā ka tūtohutia kia whakaurua ngā kai e whai kiko ana i te huaora B ki roto i te kai.
- Ika
- Miraka me ngā hua miraka (miraka miraka, tiihi)
- Ngā witi katoa
- Huawhenua matomato
- Ngā witi whakapakaritia
I ētahi wā, ki te kore e taea e koe te tiki i te nui mai i te kai anake, ka tūtohu pea tō tākuta i ngā tāpiringa huaora. He mea nui rawa te Huaora B12 mō te hunga kai huawhenua , nā te mea ka kitea noa i roto i ngā hua kararehe.
Karere Tangohia ki te Kāinga
- Kaua e whakakorekoretia te ngaronga taumaha, te ngenge, me te ngaronga makawe hei "mea noa" ina mate koe. He tohu pea ēnei o te korenga o te kai.
- Kaua e hoko noa i ngā tāpiringa pērā i ngā huaora, i ngā papa rino rānei i te whare rongoā. Me kōrero koe ki tō tākuta, ā, me hoatu noa i runga i tana tohutohu.
- He pai ake pea te whai hua o ētahi kai iti, whai kiko e hoatu ana i ia torutoru haora i te whāngai i te tangata tūroro ki ngā kai nui e toru i te rā.
- Ngāna kia waiho te kai hei wheako ngahau, kaua hei taumaha. Mā te kai tahi me tō whānau, me te taka kai i te ara e pai ana ki a koe, ka āwhina.
- Mena he āwangawanga āu mō te kai a tō hoa aroha, kaua e wehi ki te kōrero tuwhera ki tō tākuta mō tēnei mea.
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