Ki te mea he mate huka tōu, me nui ake tō whakaaro ki tāu e kai ana, e inu ana i te nuinga o te tangata, tika? Kua kite pea koe ka piki ake te taumata huka toto ina kai koe i ētahi kai. He raruraru tēnei mō te tini o te tangata. Nō reira, i tēnei rā, me kōrero tātou mō ngā warowaihā me ngā muka, arā, ngā matūkai e rua e pā tika ana ki ngā taumata huka toto o te tangata mate huka, engari he mea nui hoki mō tō tātou tinana.
He aha te whanaungatanga i waenga i te warowaihā me te mate huka?
He whakarāpopototanga noa iho, ko ngā warowaihā te wahie matua e whakarato ana i te pūngao ki ō tātou tinana. Kei roto i te nuinga o ngā kai e kainga ana e tātou i ia rā, i ia rā.
Whakaarohia, ko ngā mea katoa e kainga ana e tātou, tae atu ki te raihi, te taro, te nūru, ngā kai paraoa pērā i te rimurapa, te rīwai, te kūmara, me te manioka, tae atu ki ngā mea reka, ngā hua rākau, te miraka, me te miraka kawa, he nui, he iti rānei te warowaihā kei roto.
Anei ngā take me tino tupato te tangata mate huka ki ngā warowaihā: Ka taea e ngā warowaihā te whakanui ake i ngā taumata huka toto tere atu i te pūmua, te ngako rānei e uru ana ki te tinana.
Ki te nui ake ngā warowaihā e kainga ana e koe i te wā kotahi, kaua e taea e te insulin o tō tinana te whakahaere, ka nui ake te huka i roto i tō toto. Ko te mutunga iho, he nui te huka toto. Waihoki, ki te iti iho ngā warowaihā e kainga ana e koe i te mea e hiahiatia ana e tō tinana, ka tino heke te huka toto. Koia te mea nui kia mau tonu tēnei taurite.
Ka āwhina te "Tau Warowaihā"?
Āe, tino tika. Ko tētahi o ngā huarahi pai ki te pupuri i tēnei taurite ko te mahi i te "tatau warowaihā." Ko te tikanga o tēnei ko te tatau i te nui o ngā warowaihā i roto i ngā karamu i roto i ia kai, i ia inu rānei ka kainga e koe, ā, ka wehea kia ōrite i waenga i ō kai puta noa i te rā.
Mā tēnei tikanga ka ārai tō tinana i te mimiti i te nui o ngā warowaihā i te wā kotahi, ka āwhina tēnei ki te pupuri i te pumau o ngā taumata huka toto me te kore e piki, e heke rānei.
He maha ngā kete kai kei te mākete e whakaatu mārama ana i te maha o ngā karamu o ngā 'Warowaihā' kei runga i te tapanga 'Nutrition Facts'. Ka taea e koe te whakamahi i ēnei mōhiohio hei whakarite i tō kai o ia rā. Hei tauira, ka kitea e koe he nui ake te kukū o ngā warowaihā i roto i te pae tiakarete, i te inu hua rānei i roto i te hua hou.
He tino whai hua tēnei tikanga tatau warowaihā mō:
- Mō te hunga e werohia ana te insulin i ngā wā maha i te rā
- Mō te hunga e whakamahi ana i te papu insulin
- Mō te hunga e rapu ana i te kanorau me te ngāwari o ā rātou kai
Engari kāore tēnei tikanga e hiahiatia ana e te katoa. Hei huarahi kē atu , kei reira ngā 'rārangi whakawhiti kai mō te mate huka'.Tērā atu anō ētahi tikanga, pēnei i te: He mea whakaaro nui kia kōrero koe ki tō tākuta mō tēnei mea, kia whakatauhia ai ko tēhea tikanga te mea pai mōu, me te mea ngāwari hoki mōu.
Te toa e warewarehia ana e tātou - te muka!
Ina kōrero tātou mō ngā warowaihā, tētahi atu mea me kōrero tātou. Ko te muka, e mōhiotia ana e tātou katoa , te muka . He momo warowaihā anō hoki te muka, engari kāore e ngāwari te nakunaku e te tinana. Nā, he aha ngā painga o tēnei mō te tangata mate huka?
1. Te whakahaere i te huka toto: Ina kai koe i ngā kai he nui te muka, ka whakaroa te huka i roto i aua kai i te tere o te mimiti ki roto i te toto. Nō reira, kāore e piki ohorere ngā taumata huka toto.
2. Whakaiti i te cholesterol: Ka āwhina te muka ki te whakaiti i ngā taumata o te cholesterol LDL (Low-Density Lipoprotein) , he mea kino ki te tinana. He mea tino nui tēnei hei whakaiti i te mōrearea o te mate ngakau e puta mai ana i te mate huka.
3. Te whakahaere i te taumaha: Mā te kai i ngā kai momona i te muka ka āwhina i a koe kia mākona, ka āwhina i a koe ki te kai pinepine. Mā tēnei ka āwhina i a koe ki te whakahaere i tō taumaha.
I te nuinga o te wā, kāore e whiwhi tātou i te nui o te muka e hiahiatia ana e tātou i ia rā mai i te kai. Nō reira, me titiro tātou me pēhea te tāpiri i tēnei matūkai nui ki tā tātou kai.
He aha ngā kai e nui ana te muka?
Ko te nuinga o te muka kei roto i ngā kai tipu. Ngāna kia whakaurua ēnei ki roto i tō kai o ia rā.
| Kāwai kai | Ngā tauira |
|---|---|
| Ngā hua me ngā huawhenua hou | Kuawa, karaka, aporo, huawhenua rau matomato (gotu kola, mukunuwenna), pīni, kāreti, okra |
| Ngā nati maroke kua tunua | Pīni tītī, pīni, pīni kakariki, rēneti |
| Ngā witi me te parani | Raihi parauri (raihi whero), buckwheat, ōti, parei, taro parai me ngā pihikete |
| Ngā momo nati me ngā purapura | He kāhew, he pīnati, he aramona, he purapura paukena, he purapura harakeke |
Mena he uaua ki a koe te whiwhi i te nui o te muka mai i tō kai, ka taea hoki e koe te tango i ngā tāpiringa muka, e ai ki te whakahau a tō tākuta. Hei tauira, kei te mākete ētahi hua pēnei i te psyllium me te methylcellulose.
Engari kia maumahara ki tētahi mea! Me tāpiri haere te muka ki tō kai. Ki te tīmata ohorere koe ki te kai i ngā kai momona i te muka, tera pea ka pāngia koe e te mamae pēnei i te pupuhi, te mamae o te puku, me te hau. Nō reira, tāpirihia haere ēnei kai i roto i te wiki, i ngā wiki e rua rānei. Waihoki, ki te nui ake te muka e kainga ana e koe, me whakanui ake e koe te nui o te wai e inumia ana e koe i ia rā .
Karere Tangohia ki te Kāinga
- Mena he mate huka koe, he mea tino nui kia tupato ki te nui o ngā warowaihā kei roto i tō kai, nā te mea ka pā tika ki ngā taumata huka o tō toto.
- He tikanga tino whai hua te tatau warowaihā hei āwhina i te pupuri i te taumata huka toto pumau, inā koa mō te hunga e whakamahi ana i te insulin.
- He hoa pai te muka hei āwhina i te whakahaere i te mate huka. Ehara i te mea ka whakahaere noa i te huka toto, engari ka āwhina hoki ki te whakaiti i te cholesterol kino.
- Whakanuia te kai muka o ia rā mā te whakauru atu i ngā kai tipu pērā i ngā hua rākau, ngā huawhenua, ngā witi katoa, me ngā nati ki roto i tō kai.
- Me kōrero tonu ki tō tākuta i mua i te whakarerekē i tō kai, ina koa i mua i te whakamahi i ngā tikanga pēnei i te tatau warowaihā.
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