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TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
1. Whiriwhiria ngā witi katoa
Koinei te panonitanga tino nui. Whakamaua kia whakamahia te tāpiri i ngā "witi katoa" ki tō kai. He māmā noa iho, whiriwhiria ngā witi katoa kāore anō kia tangohia mai i tōna āhua tūturu, pērā i te raihi mā, i te raihi parauri rānei. Engari i te raihi mā, whiriwhiria ngā taro witi katoa, pērā i te taro witi katoa me ngā taro witi katoa . Ko te ōti me te parei hoki ētahi kai pai e rua e taka ana ki tēnei kāwai. He nui te muka i roto. Nō reira, ina kai koe i ēnei, kāore e piki tonu te taumata huka toto.Mena he poto te wā, ka hokona e ngā hūpāmakete ētahi putea raihi parauri kua tunua kē, ka taea te whakamahana ki roto i te ngaruiti me te tāpiri wawe ki tāu kai.
2. Whakakīia tō puku ki ngā kai momona i te muka.
Ngāna kia tāpirihia kia 8 karamu te iti rawa o te muka ki tō kai matua. He mea nui tēnei ina kai ana i tētahi kai he nui ngā warowaihā. He rite te muka ki te hautai. Ka whakaroa i te mimiti o te huka, ka noho mākona tonu, ā, he tino pai hoki mō te hauora o te ngākau. Me mahara anō hoki tātou he nui ake te mōrearea o te hunga mate huka ki te mate ngākau. Nō reira, he aha ēnei kai he nui te muka?| Momo kai | Ngā tauira |
|---|---|
| Ngā pīni me ngā nati | Pīni, pīni tīhi, pīni, pīni kakariki, pīni soya |
| Ngā witi | Ōti, parei, raihi parauri |
| Hua | Āporo, pea, hua rākau, karaka, karepe, kuawa |
| Huawhenua | Kūmara, pihi Paraka, pūrokoro, kāreti, pīti, kāpeti, pīnihi |
✨ Clinical nutrition
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Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →3. Whakaitihia ngā warowaihā, tāpirihia ngā hinu pai.
Ahakoa e wehi ana te katoa i te kupu "hinu", kei reira anō ngā hinu "pai" he pai mō tō tinana. Ka kiia ēnei ko ngā "momona kotahi-kore-mātūtū". Ka taea e ēnei te āwhina ki te whakahaere i ō taumata huka toto. Ko ngā tauira pai ko te āwōkātō, te kāhewē, te pīnati, te hinu oriwa, me te hinu canola . Engari kia maumahara, he nui ngā kaora o ēnei. Nō reira, he mea nui kia kai i te iti o te kai . Tāpirihia he poro āwōkātō, he ringa kāhewē rānei ki tō huamata. He pai ake te whakamahi i te hinu oriwa, i te hinu canola rānei hei utu mō te tunu kai.4. Kōwhiria ngā kai kāore e whakapiki ake i tō taumata huka.
Tērā ētahi kai kāore e piki ohorere te huka toto. Mā te tāpiri i ēnei ki tō pereti, ka taea e koe te āwhina i te whakataurite i te pānga o ngā warowaihā (pērā i te raihi) ki ngā taumata huka toto. Ko ngā kōwhiringa pai ko:- Mīti kikokore
- Heihei kore kiri
- Ika
- Āwōkātō
- Ngā momo rētihi
- Ngā hua manu
- Tīhi (kia reka)
5. Whakaitihia te Ngako Kūpapa
Whakaitihia te whakamahinga o te ngako kukū kino, arā, te ngako kararehe, i ngā wā katoa e taea ana. Hei tauira, he mea tino nui te hanga hupa ki te wai hei utu mō te miraka kokonati whakamātao, tangohia ngā wāhanga ngako o te mīti ka tunua, ā, whakawhāitihia te whakamahinga o te pata me te ghee. Engari, arotahi ki ngā pūmua tipu . Tāpirihia ngā mea pēnei i te rēneti, te pīni pīni, te pīni matomato, me te pīni soya ki tō kai i ia wā, i ia wā.6. Pānuihia te whakaahuatanga kei runga i te kete (Tirohia te Tapanga)
Me whakamahi i te tapanga o ngā kai kua takaihia ka hokona e koe i te toa.Kua whakarārangihia ngā taipitopito mō ngā kaora, ngā warowaihā, ngā muka, me te ngako. Ko te mea nui ko te titiro ki te "rahi tūkino" kei runga i te tapanga, ko tōna tikanga "te nui e tika ana mō te tangata kotahi." I ētahi wā, ko ngā tau e whakaatu ana i te maha o ngā kaora i roto i te tūkino, ehara i te maha o ngā kaora i roto i te kete tonu. Mā te mōhio ki ēnei mōhiohio ka nui te āwhina ki te whakahaere i tō huka toto.7. Hangaia te hinu huawhenua hei hoa mōu
E ai ki te kōrero i runga ake nei, me whakamahi te hinu canola me te hinu oriwa hei hinu tunu kai matua māu. He nui ngā ngako hauora monounsaturated i roto i ngā mea e rua. He nui ngā waikawa ngako omega-3 mō te ngākau i roto i te hinu canola.8. Whakangawaritia te kai huamata
Ki te mea "he mangere rawa koe ki te hanga huamata", anei tētahi huarahi māmā. Tapatapahia ngā mea pēnei i te pīnihi, te rētihi, te kūkamo, me te tōmato, ka whakanoho ki roto i tētahi ipu ārai-hau, ka rongoa ki roto i te pouaka whakamātao. Engari kaua e tāpirihia te ranu (sōsi) . Kātahi ka taea e koe te whakamahi i tēnei ranunga huamata mō ētahi rā. He meneti torutoru i mua i te kai, tangohia te nui e hiahiatia ana, tāpirihia he wai raima, he paura pepa, me te pata hinu oriwa, ka whakaranu.9. Huamata hua hei kai reka
Ki te hiahia koe ki tētahi kai reka i muri i te kai, hangaia he huamata hua ataahua hei utu mō tētahi kai reka huka. Tapatapahia ētahi hua karakara e pai ana ki a koe, ka tāpirihia he wai raima ki roto. Mā te huaora C i roto i te wai raima ka āwhina i te ārai i te parauri o te hua, ka whakarei ake hoki i tōna reka.10. Whakaarohia anō te mea e inuhia ana e koe.
Ka āta tirohia e tātou ā tātou kai, engari ka wareware tātou ki ā tātou inu. He nui te huka me te kaora huna kei roto i ngā inu huka, i ngā inu hua kua tākaihia, me te waipiro . He arai nui ēnei ki te whakahaere i ō taumata huka toto.Ko te wai parakore te inu pai rawa atu. Ki te kore koe e pai ki tēnā, ngana ki te inu i tētahi mea pēnei i te wai huka , te tī kāore i te huka, te kawhe , te Belimal, te Ranawara rānei.Tāpirihia ēnei tikanga ki tō oranga mā te āta haere. He uaua ki te whakarerekē i ngā mea katoa i te wā kotahi. Engari mā te whakapau kaha, ka noho tēnei hei wāhanga o tō āhua noho. Ki te mea he ruarua āu mō tētahi mea, me pātai atu ki tō tākuta mō ētahi tohutohu.
Karere Tangohia ki te Kāinga
- Hei oranga hauora me te mate huka , he mea nui kia mātau ki te whiriwhiri kai.
- Engari i ngā kai kua parakoretia pērā i te raihi mā me te taro mā, whiriwhiria ngā witi katoa pērā i te raihi parauri me te parani me te taro witi katoa .
- Whakaurua ngā kai momona i te muka pērā i ngā huawhenua, ngā hua rākau , me ngā nati ki roto i tō kai i ia wā, i ia wā. Ka āwhina i te whakahaere i te huka toto me te hauora o te ngākau.
- Whakaitihia te nui o ngā ngako kukū, ā, nui atu ngā ngako monounsaturated pērā i te āwōkātō, te nati kāhew, me te hinu oriwa.
- Āta karohia ngā inu huka me te waipiro. Engari, whiriwhiria ngā inu pēnei i te wai me te tī kāore i te huka.
- Mena he āwangawanga āu mō tō kai , kaua e mangere ki te kōrero ki tō tākuta .
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