He tokomaha te hunga e whakaaro ana, ki te pāngia rātou e te mate huka, e kore rawa rātou e kai i ngā mea reka anō. Ina kite rātou i tētahi wahi keke, ka wai ō rātou waha, engari kāore rātou e kai i taua mea nā te mea e wehi ana rātou kei pāngia rātou e te mate. Ko ētahi e whakaaro ana ko te mate huka me kai noa i ngā kai motuhake, hoha. Engari he pono rānei tēnā? He mate tūturu rānei te mate huka e hiahia ana kia mutu rawa te kai? Kāore. Ko te mea nui ko te mārama tika ki ngā mea hei kai, te nui o te kai, me te wā hei kai. Me kōrero mārama tātou mō tēnei.
He tino rāhuitia ngā kai reka?
Koinei tētahi o ngā whakaaro hē nui rawa atu mō te mate huka. I mua, i kī ngā tākuta kāore te hunga mate huka e kai i ngā mea reka, pērā i ngā monamona, ngā keke, me ngā pai. Engari kua rerekē taua whakapono ināianei. Kua kitea e ngā rangahau hou ehara i te mea ko tā tātou e whakaaro nei he huka anake, engari ko ngā kai māngaro anō hoki, pērā i te rīwai me te taro, ka tere te piki ake o ngā taumata huka toto.
Ki te kī ngāwari, e whakaaro ana tō tinana he rite tonu te huka me te māngaro. Koinei ngā mea e kiia nei e tātou he warowaihā .
Ko te mea nui ko te whakahaere i te nui o ngā warowaihā e kainga ana e koe, me te whiriwhiri i ngā mea tino pai, ngā mea tino hauora, kaua e mutu rawa te kai huka.
Whakaarohia kua haere koe ki tētahi marena. I reira ka taea e koe te kai i tētahi wahi keke iti. Engari ki te pērā koe, me whakaiti e koe te nui o te raihi, te rīwai, te taro rānei i whakaaro koe ki te kai i taua wā. Ko te tikanga kei te whakakapi koe i tētahi warowaihā ki tētahi atu.
Engari ki te mea he hiahia tōu ki ngā mea reka, ka taea e koe te whiriwhiri i ngā inu, ngā mea reka, me ngā kai reka i hangaia ki ngā mea reka horihori (ngā mea whakakapi huka) . He maha o ēnei kāore he warowaihā, he kaora rānei. Nō reira, kāore e nui te pānga ki tō mahere kai.
Engari tētahi atu mea pai. Ki te whakawhāitihia e koe te huka me ngā kai reka mō ētahi wiki, ka taunga tō tinana me ō puku reka ki tēnā. I muri i tēnā, kāore koe e hiahia nui ki ngā mea reka pērā i mua. Ahakoa te kai i ngā hua hou ka tīmata te reka me te makona.
He pai ki te inu waipiro iti?
He pātai anō tēnei nā te tini o te tangata. Ko te whakautu, he pai te tango i roto i ngā rohe . Engari he tikanga anō hoki mō tēnā.
Mena kei te inu waipiro koe, me tino mōhio koe ki ēnei mea:
- Me pupuri e koe te taumata o te huka i roto i tō toto kia iti rawa. He mea morearea te inu waipiro ina kore e taea te whakahaere i te huka i roto i tō toto.
- Mena kua pakaru ō io i te mate huka, me karo e koe te inu waipiro.
- Ko te mea nui ko te kōrero ki tō tākuta me te tiki whakaaetanga i mua i te inu waipiro.
Ki te whakaaetia e tō tākuta, ka taea e koe te tango i tētahi nui iti noa iho. Ko te nui e taunakihia ana ko:
- Mō ngā wāhine: kotahi inu paerewa ia rā
- Mō ngā tāne: e rua ngā inu paerewa i te rā
Me whakamārama tātou he aha te "inu paerewa".
| Momo waipiro | Te rahi o te inu paerewa kotahi |
|---|---|
| Waina | 5 auneke (tata ki te 150 ml) |
| Pia | 12 hekere (tata ki te 350 ml) |
| Waipiro mārō pērā i te arak (Waipiro Mārō) | 1.5 hekere (tata ki te 45 ml) |
He pono rānei mā te kai i te nui o te muka ka āwhina i te whakahaere i te huka toto?
Āe, he pono tēnei kōrero. Mā te kai i ngā kai e nui ana te muka (neke atu i te 50 karamu ia rā) ka āwhina i te whakaheke i ngā taumata huka toto.
Me pēhea te tupu o tēnā?
He māmā noa iho. He roa ake te wa e nakunaku ai e te tinana ngā kai momona i te muka. Nō reira, ka mimiti haere te hukahuka (he momo huka) i roto i aua kai, kaua e tukuna katoatia ki roto i te toto i te wā kotahi. Mā tēnei ka āwhina i te whakahaere i ngā pikinga huka toto.
Tērā atu anō ngā painga o te kai nui ake i te muka:
- Ka āwhina ki te whakaiti i ngā taumata cholesterol toto.
- Āwhina i a koe ki te whakaiti i tō taumaha.
- Ka taea te whakahaere i te kai koretake, nā te mea ka kī tonu koe ahakoa he iti noa te kai.
- Ka whakakore i ngā raruraru pēnei i te mate pāwera.
He aha ngā kai he nui te muka?
- Ngā hua hou me ngā huawhenua (ina koa ngā rau matomato)
- Taro me ngā pihikete i hangaia mai i ngā witi katoa
- Ngā pīni pērā i te pīni, te pīni tīhi, me te rēneti
- Parei, ōti
Engari kia tūpato. I ētahi wā, ko ngā kai kua tohua he "nui te muka" ka tāpirihia pea he huka. Nō reira, he mea nui kia pānuihia te tapanga i mua i te hoko kai.
He mea kino te kai nui rawa i te pūmua?
He mea nui te pūmua mō ō tātou tinana. Heoi, mō ētahi mate huka, he mōrearea te kai i ngā kai nui te pūmua. Ina koa, mēnā he raruraru tākihi tōu, me tino tupato koe ki tēnei.
Ahakoa ngā whakahaere nui pērā i te American Diabetes Association e kī ana, mēnā he mate tākihi tō te tangata, me whiwhi noa i te 15% me te 20% o te tapeke o ngā kaora o ia rā mai i te pūmua.
Heoi, kia mōhio ai koe ki te nui o te pūmua e tika ana māu, he pai ake te kōrero ki tō tākuta.
Kōwhiria he pai mō te pūmua. Engari kaua e kai i ngā mīti momona, whiriwhiria:
- Ngā pīni me ngā huawhenua pērā i te pīni
- Ika
- Heihei kore kiri
Ki te hiahia koe ki te whakaiti i tō taumaha, ko tāu noa he whakaiti i te nui o ngā kaora e kainga ana e koe i ia rā mā te 500, me te kai taurite hoki. Mā te mahi pera ka āwhina koe ki te whakaiti i te 10% o tō taumaha tinana, me te kore e whakararu i ō whatukuhu.
Karere Tangohia ki te Kāinga
- Kāore koe e hiahia ki te mutu rawa te kai i ngā mea reka nā te mea he mate huka koe. Ka taea e koe te kai i tētahi wāhanga iti noa iho, kātahi ka whakakapi ki tētahi atu warowaihā.
- Ki te inu waipiro koe, me mahi i raro i te tohutohu a tō tākuta, me te iti noa iho. Āta karohia te waipiro mēnā kāore koe e whakahaere ana i tō huka toto.
- Tāpirihia ngā kai whai muka ki roto i tō kai, pērā i ngā huawhenua, ngā pīni, ngā witi katoa, me ngā nati. He tino āwhina tēnei ki te whakahaere i ngā taumata huka toto.
- He mea morearea te kai nui rawa i te pūmua, inā koa mō te hunga e mate ana i te whatukuhu. Kōwhiria he pūmua kikokore (ika, heihei).
- Ko te mea nui ko te kōrero ki tō tākuta, ki tō tohunga kai rānei, me te waihanga i tētahi mahere kai e pai ana ki a koe, kaua e whakatau takitahi mō tāu kai.
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero