Ina kitea tuatahitia tō mate huka, ka rite pea ki te mea kei te huri haere tō ao i te pō kotahi. He maha ngā wā ka rite ki te mea me mutu te kai i ngā mea katoa e pai ana ki a koe—kāore he raihi, kāore he mea reka, kāore he nati… he mutunga kore te rārangi. Engari he pono rānei tēnā? Kāore rawa. Ko te taahiraa nui ko te whai whakaaro ki tāu e kai ana me te whiriwhiri whakaaro nui. I ngā wā katoa e taea ana, he mea pai te whakarite kai i te kāinga, nā te mea ka hoatu ki a koe te mana whakahaere katoa mō ō kai me te rahi o ngā wāhanga. Me titiro tātou me pēhea e taea ai e koe te kai i ngā kai reka me te pupuri i ō taumata huka toto kia mau tonu.
1. Whakatairangahia ngā witi katoa
Koinei te huringa tino whai pānga ka taea e koe te mahi. Whakamaua kia whakamahia ngā witi katoa ki roto i ō kai. He māmā noa iho, whiriwhiria ngā kai kei roto i tō rātou āhua tūturu, kaua ki ngā kai kua tukatukahia, kua whakapaia rānei.
Hei tauira, whiriwhiria te raihi whero, te raihi parauri rānei hei utu mō te raihi mā. Whakawhitihia te taro mā ki ngā momo taro witi katoa pērā i te taro millet, i ngā momo taro witi katoa rānei. He kōwhiringa pai hoki te ōti me te parei. He nui te muka i roto i ēnei, ā, ka āwhina i te whakaroa i te mimiti o te huka ki roto i ō toto, ka ārai i aua pikinga tere o ngā taumata huka.
Mena he poto te wā, he maha ngā hūpāmakete e hokohoko ana i ngā putea raihi parauri kua tunua kē, ka taea te tunu ki roto i te ngaruiti i roto i ngā meneti hei kai tere, hei kai hauora hoki.
2. Whakakīia te muka
Ngāna kia 8 karamu te iti rawa o te muka kei roto i ō kai matua. He mea nui tēnei ina kai ana koe i ngā warowaihā. He rite te mahi a te muka ki te hautai, e whakaroa ana i te mimiti huka, e pupuri ana i a koe kia kī tonu mō te wā roa, ā, e tautoko ana i te hauora o te ngākau—he mea nui tēnei nā te mea he nui ake te mōrearea o te hunga mate huka ki te mate ngākau.
Nā, ko ēhea ngā kai he nui te muka?
| Kāwai Kai | Ngā tauira |
|---|---|
| Ngā Pīni me ngā Pāniora | Pīni, pīni tīhi, pīni kau, pīni mung, pīni soya |
| Ngā witi | Ōti, parei, raihi witi katoa |
| Ngā hua | Āporo, pea, hua rākau, karaka, kuawa |
| Huawhenua | Kūmara, pihi Paraka, pūrokoro, kāreti, pīti, kāpeti, pīnihi |
3. Whakaitihia ngā Warowaihā, Kōwhiria ngā Ngako Hauora
Kaua e wehi i te kupu "ngako." Me whiwhi tō tinana i ngā ngako monounsaturated.—ngā ngako hauora hei āwhina i te whakahaere i ō taumata huka toto.
Ko ētahi tauira pai ko te āporo, te nati, te pīnati, te hinu oriwa, me te hinu canola . Heoi, kia mahara he nui ngā kaora o ēnei, nō reira ko te whakahaere i te nui o te kai he mea nui. Tāpirihia he poro āporo, he ringa nati rānei ki ō huamata. Ki te taea, whakamahia te hinu oriwa, te hinu canola rānei mō te tunu kai hei utu mō ngā ngako kukū.
4. Kōwhiria ngā Kai hei Whakaū i te Huka Toto
Kāore ētahi kai e piki ohorere ai te huka toto. Mā te tāpiri i ēnei ki tō pereti ka āwhina i te whakataurite i te pānga o ngā kai he nui te warowaihā.
Ko ngā kōwhiringa pai ko:
- Mīti kikokore
- Heihei kore kiri
- Ika
- Āwōkātō
- Ngā rau matomato
- Ngā hua manu
- Tīhi (kia taurite)
5. Whakaitihia ngā Ngako Kūpapa
Ngāna kia whakawhāitihia te nui o ngā ngako kukū (te nuinga he ngako kararehe) i ngā wā katoa e taea ana. Hei tauira, whakamahia te wai kokonati angiangi hei utu mō te kirīmi matotoru i roto i ngā kari, tangohia te ngako o ngā mīti i mua i te tunu, ā, whakawhāitihia te whakamahinga o te pata, te ghee rānei.
Engari, tahurihia tō arotahi ki ngā pūmua tipu . Me whakarite kia whai wāhi auau ki roto i tō kai ngā rēneti, ngā pīni pīni, me ngā pīni soya.
6. Pānuihia ngā Tapanga Kai
Whakamātauria te tirotiro i ngā tapanga o ngā kai kua takaihia e koe. Tirohia ngā kaora, ngā warowaihā, ngā muka, me te ngako . Ko te mea nui hei tirotiro ko te "rahi o te kai." He maha ngā wā, ko ngā kōrero kai kua whakarārangihia mō ia kai, ehara i te mea ko te katoa o te kete. Ko te mōhio ki ēnei taipitopito he taahiraa nui ki te whakahaere i ō taumata huka.
7. Meinga ngā Hinu Tipu hei Hoa Pai māu
E ai ki te kōrero, me waiho te hinu kanola me te hinu oriwa hei kai matua i roto i tō kīhini. He nui ngā ngako monounsaturated e rua mō te hauora o te ngākau. Kei roto i te hinu kanola, he waikawa ngako Omega-3 , he mea tino pai mō te hauora o te ngākau.
8. Whakangawaritia tō Whakarite Huamata
Ki te kite koe he hoha te whakarite huamata, anei te ara poto: tapatapahia ngā kai pēnei i te pīnihi, te rētihi, te kūkamo, me te tōmato ka rongoa ki roto i te ipu ārai-hau i roto i te pouaka whakamātao - kāore he ranu . Ka taea e koe te whakamahi i tēnei ranunga mō ētahi rā. He meneti noa i mua i te kai, tangohia tāu wāhanga ka tāpirihia he wai rēmana, he pata pepa pango, me te pata hinu oriwa.
9. Kōwhiria he Huamata Hua hei Kai Reka
Ki te hiahia koe ki tētahi mea reka i muri i te kai, kaua e kai i ngā kai reka kua ki tonu i te huka, engari me whakarite he huamata hua hou. Tapatapahia ō hua tino pai ki te tae kanapa, ka tāpirihia he wai rēmana . Mā te Huaora C i roto i te rēmana ka āwhina i te aukati i te parauri o te hua, ā, ka tāpiri i te kakara whakahauora ki te reka.
10. Whakaarohia ngā mea e inuhia ana e koe
He maha ngā wā ka aro tātou ki tā tātou e kai ana, engari ka wareware ki tā tātou e inu ana. He nui ngā huka huna me ngā kaora kore i roto i ngā inu huka huka, ngā wai hua kua tākaihia, me te waipiro , ā, ka taea e ēnei te whakararuraru i te whakahaere huka toto.
Ko te wai parakore te inu pai rawa atu. Ki te hiahia koe ki tētahi rerekētanga, whakamātauria te wai kōwhai me te tāpiri i te raima, te tī kāore i te huka, te kawhe rānei., ngā inu otaota tuku iho rānei pērā i te Ranawara, mena ka takaia me te kore he huka i tāpirihia.
Whakauruhia ēnei tikanga ki roto i tō koiora mā te āta haere. He uaua ki te whakarerekē i ngā mea katoa i te wā kotahi, engari mā ngā mahi iti, auau, ka noho ēnei hei wāhanga tūturu o tō oranga. Mena he āwangawanga āu, me kōrero tonu ki tō tākuta mō ngā tohutohu hauora whaiaro.
Karere Tangohia ki te Kāinga
- Ko te oranga pai me te mate huka ka tīmata mā te whiriwhiri kai atamai, whai whakaaro hoki.
- Whakakapia te raihi mā kua parakoretia me te taro mā ki ngā witi katoa pērā i te raihi whero me te taro witi katoa.
- Tāpirihia he nui ngā kai whai muka pēnei i ngā huawhenua, ngā hua rākau , me ngā pīni hei tautoko i te pumau o te huka toto me te hauora o te ngākau.
- Whakawhāitihia ngā ngako kukū, engari whiriwhiria ngā ngako hauora monounsaturated pērā i ngā mea e kitea ana i roto i te āwōkātō, i ngā nati, me te hinu oriwa.
- Āta karohia ngā inu huka me te waipiro. Me inu wai, wai rānei, me ētahi atu inu kāore i te huka.
- Mena he pātai āu mō tō mahere kai , tēnā whakapā atu ki tō kaiwhakarato hauora ; ko rātou te puna tohutohu pai rawa atu māu.
Mate huka, kai mate huka, whakahaere huka toto, kai hauora, kai totika, Nirogi Lanka
