He kaitākaro koe? Me mōhio koe ki ēnei mea mō te kai hākinakina!

Mena he kaitākaro tino kaha koe, e oma ana i ngā maero i te rā katoa, e mahi kaha ana ki te hanga uaua, me nui ake te "wahie" e hiahiatia ana e tō tinana i tō te tangata noa. Nā te mea me nui ake te kaha hei pupuri i te nui o te whakakori tinana e mahia ana e koe, kia tere ai te ora. Koia te mea he mea nui te kai totika hākinakina. Koinei te huarahi pai ki te whakarite kei te whiwhi koe i ngā matūkai katoa e hiahiatia ana e koe, ahakoa kei te werawera koe, kei te mahi kaha hoki.

He aha te mea motuhake ai tēnei kai hākinakina?

He māmā noa iho, he nui ake te kai a ngā kaitākaro i ngā hunga ehara i te kaitākaro. Nā te mea he pūngao te kai. Heoi, kāore he kai kotahi e pai ana mō te katoa. Ko te mea e pai ana ki a koe, kāore pea e pai ki tētahi atu.

"He rerekē te tinana o te katoa, koia te take me whakarite e tātou he mahere kai mā ia tangata," te kī a te tohunga kai kua rēhitatia a Carly Sedlacek, RD, LD.

Mā te kōrero ki tētahi tohunga kai mō ō whāinga whakapakari tinana ka āwhina i a koe ki te whai i tētahi huarahi whānui, taurite, me te whaiaro ki te kai hauora, kaua ki te tatau noa i ngā kaora. Hei tauira, ki te mea kei te ngana koe ki te hanga uaua, tera pea he rerekē rawa ō whāinga kai i ō te tangata e ngana ana ki te whakaiti i tōna taumaha.

I te nuinga o te wā, ko te kai totika hākinakina, ina honoa ki te whakakori tinana auau, ka āwhina i a koe ki te whakapai ake i tō mahi hākinakina, kia noho hauora, kia hou hoki ahakoa i ngā rā kore mahi. Ahakoa he aha ō whāinga, he mea nui kia aro atu ki ēnei āhuatanga o te kai totika hākinakina.

Wai me te Whakamakuku - Ehara te wai i te mea noa!

Ina whakakori tinana koe, ka ngaro te nui o te wai me ngā electrolytes i roto i tō tinana mā te werawera. Mā te inu i te nui o te wai i mua atu, i te wā hoki o te whakangungu ka āwhina i a koe ki te whakakapi i ēnei ngaronga.

I te iti rawa, me inu e koe he 16 aune (tata ki te 470 ml) o te wai i ngā haora e rua ki te toru i mua i te whakakori tinana. He mea nui anō hoki kia inu koe i te 4 aune (tata ki te 120 ml) o te wai i ia 15 ki te 20 meneti i te wā e whakakori tinana ana. Kaua e wareware ki te inu wai i te roanga o te rā.

I ētahi wā, ka pai ngā kaitākaro ki te inu i ngā inu hākinakina i muri i te whakangungu tinana nā te mea he nui ngā electrolytes e ngaro ana i te werawera. "Me whakamahi ngā inu kei roto ngā electrolyte i ngā wā e neke atu ana i te haora te roa o ngā mahi," te kī a Sedlacek. "Mēnā he mate pūmau tōu, me pātai atu ki tō tākuta i mua i te inu i ngā inu he nui te konutai."

Whakaarohia kei te whakangungu koe ki te oma i tētahi marathon. Ina oma koe mō ngā hāora, ka ngaro i tō tinana te wai me ngā electrolytes. Koinei te wā e whai hua ai ngā inu hākinakina. Engari ki te mea kei te kāinga noa koe, kāore e tino hiahiatia te oma mō te 30 meneti, kātahi ka inu i tētahi inu hākinakina, he nui te wai.

Warowaihā - te wahie mō te tinana!

Ko ngā warowaihā te pūtake matua o te pūngao o tō tinana. He rite ki te penehīni mō te motuka. Ehara i te mea ko ngā warowaihā anake te mea me whakauru ki roto i ō kai, engari he mea me whakaaro koe ki ia kai, inā koa i mua i te whakangungu tinana.

"I mua i te whakakori tinana, me whiriwhiri e koe ngā kai e tere ana te nakunaku, ā, kei roto hoki ngā warowaihā. Hei tauira, he pai ngā hua (panana, āporo, karaka), te ōti, te raihi rānei," te tohutohu a Ms. Sedlacek. "Mēnā he roa te wā whakakori tinana e neke atu ana i te haora, me whai warowaihā tonu koe hei hoatu i te kaha tere ki a koe."

Ki te kī ngāwari, ki te kai koe i tētahi panana i mua i te tīmatanga o te oma, ka taea e koe te oma me te kaha e homai ana e ia. Engari ki te oma koe me te kore e kai i tetahi mea, tera pea ka ngenge koe i muri i te tawhiti poto.

Pūmua - He mea nui mō te tipu uaua!

Ko te pūmua te poraka hanga o ō uaua. Arā, pērā i te hiahia ki ngā pereki hei hanga whare, me hiahia hoki koe ki te pūmua hei hanga me te whakatika i ngā uaua. Ki te kore he pūmua, ka puhoi te whakaora o ngā uaua, ā, ka heke tō kaha ki te hanga papatipu uaua.

I te nuinga o te wā, me ngana koe ki te tiki i te nuinga o ō hiahia pūmua mai i ngā kai katoa. Hei tauira:

• Hāmana me ētahi atu momo ika
• Ngā hua manu me ngā mā o te hua manu
• miraka kawa Kariki
• Pīni me ngā rimurapa
• Heihei
• Tōfu
• Ngā tīhi iti-ngako

Heoi, ki te iti te wā, hei tāpiritanga ki te kai pūmua i ia kai, ka taea hoki e koe te whakamahi i ngā paura pūmua, i ngā inu pūmua rānei i waenganui i ngā kai. Engari kia maumahara, he kai tāpiri noa iho ēnei, ehara i te kai matua.

"Ka āwhina te pūmua i ngā uaua kia ora ake," te kī a Sedlacek. "He tino āwhina te kai i te 25 ki te 35 karamu o te pūmua i muri tonu i te whakangungu tinana, nā te mea koinā te wā e tino whakamahia ai e te tinana."

Ngako - Te puna tuarua o te pūngao, me ētahi atu mea anō hoki!

I te nuinga o te wā, he mea nui kia kai i tētahi kai hauora, taurite hoki, he nui ngā hua, ngā huawhenua, me ngā pūtake pūmua tipu, kararehe rānei. Heoi anō, he mea nui anō hoki ngā ngako hauora (pēnei i te hinu oriwa, te āwōkātō, te ika momona) hei puna tuarua o te pūngao. Ehara i te mea ka tere te whakakī i a koe, engari ka āwhina anō hoki i tō tinana ki te mimiti pai ake i ētahi atu matūkai iti, pērā i ngā huaora wairewa-ngako.

Nō reira, kaua e whakaaro, "Kāore te ngako i te pai." He mea tino nui hoki kia kai te kaitākaro i te momo ngako tika, i te nui tika.

Ngā Tāpiringa - Mēnā e tika ana, me tūpato hoki!

Mō ngā tāpiringa (pēnei i ngā paura pūmua, i ngā inu rānei i mua i te whakangungu), me whakamahi āta, me te tupato hoki. Nā te mea he nui ake te kai e kainga ana e koe hei kaitākaro i tō te marea, me whakamahi noa ngā tāpiringa hei whakakī i ngā āputa kai i roto i tō kai. Kaua rawa e whakamahia hei whakakapinga kai.

"Me ngana tātou ki te piri ki te huarahi kai tuatahi i ngā wā katoa e taea ana, nā te mea ka taea e te tinana te whakamahi i aua puna kai i ngā tāpiringa," te whakamārama a Ms. Sedlacek.

Te wā - Ngā mea katoa i te wā tika!

Mō ngā kai me ngā paramanawa, he mea tino nui te wā. Ngāna kia toru ngā kai matua i te rā, me ngā paramanawa i waenganui, i ngā wā auau. Mō ngā mahi whakakori tinana, me kai koe i tētahi mea iti (he warowaihā, he pūmua rānei kei roto) i te iti rawa i te haora, i te rua rānei i mua atu, ā, i muri mai hoki i te whakakori tinana.

"He mea tino nui te auau," te whakanui a Sedlacek. "Ina uru tātou ki tētahi whakangungu tinana, ki te kore e ranea te kaha hei whakaputa i taua kaha, ka tīmata pea te tinana ki te tango i te kaha mai i ō tātou uaua. Nō reira, he mea tino nui kia kai i tētahi mea i mua i te whakangungu tinana."

Whakaarohia kei te haere koe ki te whare takaro i te ata. Kātahi, ki te ara ake koe i te ata, ka kai i tētahi panana iti, i tētahi miraka kawa rānei me tētahi karāhe wai, ā, ka tīmata te whakakorikori tinana i muri i te 30-60 meneti, ka whiwhi koe i te kaha pai. Waihoki, ki te kai koe i tētahi, i ētahi rānei hua manu, i ētahi heihei me ētahi raihi i muri tonu i te hokinga mai i te whare takaro, ka tere te ora o ō uaua.

Me aha ā muri ake nei?

He nui te whakatikatika i te kai hākinakina, inā koa kei te tīmata koe. Mā te mahi tahi me te tohunga kai me te kaiwhakaako whakapakari tinana koe e āwhina ki te tiki i te tautoko e hiahiatia ana e koe mō tō āhuatanga motuhake.

Waihoki, ki te pōuri koe, ki te māuiui rānei, ki te hiakai rawa rānei, tera pea nā te mea kāore koe e kai nui ana hei whakatutuki i ngā hiahia tinana o tō whakangungu tinana, kāore rānei koe e inu nui ana i te wai. Mēnā koinā, he mea nui kia taurite te huka toto me ngā irahiko. Kaua hoki e wareware ki te toro atu ki te tākuta mēnā ka mau tonu ēnei raruraru.

Ngā mea tino nui hei maumahara (Karere hei kawe ki te kāinga)

• Ko te whakawhaiaro te mea nui: He rerekē ia kaitākaro. Rapua he āwhina mai i tētahi tohunga kai hei waihanga i tētahi mahere kai e tika ana māu.
• Kaua e wareware ki te wai: Inumia he nui te wai i mua, i te wā e mahi ana, me muri hoki i te whakakori tinana. Whakaarohia ngā inu electrolyte i ngā wā roa e whakakori tinana ana.
• Pūngao mai i ngā Warowaihā: Koinei ngā puna matua o te pūngao mō te whakakori tinana. Me kai i mua i te whakakori tinana.
• Ka āwhina te pūmua i te tipu me te whakatikatika i ngā uaua: Tāpirihia he pūmua ki ia kai, inā koa i muri i te whakakori tinana.
• He mea nui ngā ngako hauora: Ka āwhina hoki ēnei ki te mimiti i te pūngao me ngā matūkai.
• Ngā Tāpiringa Kia Tūpato: Ko te kai te mea tuatahi. He huarahi noa ngā tāpiringa hei whakakī i ngā āputa.
• He mea nui te wā tika: Kai i te wā tika, kia rite ki tāu e mahi ai hei korikori tinana.
• Whakarongo ki tō tinana: Kaua e warewarehia te ngenge, te whanoke rānei. Rapua he tohutohu hauora mēnā e tika ana.

Hei whakatutuki i tō taumata teitei hei kaitākaro, he mea nui kia tika te whakakori tinana me te kai tika. Nō reira, whakaarohia ēnei kōrero kia angitu ake ai tō umanga hākinakina!

Kai hākinakina , whakakori tinana, kai hauora, kai mō ngā kaitākaro, wai, warowaihā, pūmua