He mate huka tōu? E mōhio ana pea koe ki te hiranga o te kai hei whakahaere i te taumata huka toto. Kua rongo pea koe i te kai "huawhenua". He tokomaha e whakaaro ana ko te kore kai mīti me te ika anake te take. Engari he aha te pānga o tēnei ki te tangata he mate huka tō rātou? He pai mō te hauora? Me kōrero tātou mō tēnei i roto i te huarahi māmā, māmā hoki.
Tuatahi, kia titiro tātou, he aha te kai hauora a te hunga kai huawhenua?
Ko te "Vegan" he wāhanga o te kai huawhenua. Ki te whakarāpopototanga, ko te tikanga kia kaua e kai i ngā hua kararehe. Ehara i te mea ko te mīti, te ika, me te heihei anake, engari ko ngā hua miraka pērā i te hua manu, te miraka, me te tiihi. Ko ētahi o ngā vegan tino kaha kāore e kai i te honi.
Engari ko te mea nui i konei , ehara i te mea he pai ngā kai katoa kua tapaina he "huawhenua". Whakaarohia, ko ētahi pihikete, parai, me te taro mā i roto i te toa he huawhenua pea. Engari kei roto i ēnei he paraoa parakore, he huka, me te māngaro, ko te tikanga he iti rawa ngā matūkai me ngā muka. Inaa, ka taea hoki e ēnei kai te arahi ki te Mate Huka Momo 2.
Nō reira, kia tino whai hua ai tātou i te kai huawhenua, me whiriwhiri tātou i ngā kai māori, he kai katoa, ā, he iti te tukatuka.
Kia tirohia ngā mea pai hei tāpiri atu ki tāu kai.
| Momo kai | Ngā tauira me te whakaahuatanga māmā |
|---|---|
| Ngā hua me ngā huawhenua | Ngā hua hou, ngā huawhenua matomato (pēnei i te pīnihi, te kāre), me ngā huawhenua katoa. |
| Ngā pīni | Ngā mea pēnei i te rēneti, te pīni pīni, te pīni kakariki me te pī. He tino nui te pūmua i roto i ēnei. |
| Ngā Witi Katoa | Raihi parauri me te parani, te ōti, te buckwheat, te taro witi katoa. |
| Nati me ngā Kākano | Ngā mea pēnei i te kāhew, te pīnati, te aramona, te purapura harakeke, me te purapura chia. |
| Ngā hua soya | He pai ngā kai pēnei i te tofu me te tempeh hei kōwhiringa pūmua. |
| Ngā kai whai matūkai tāpiri | Ngā miraka kore-miraka kua whakakahangia me ngā witi iti-huka me ngā huaora me ngā kohuke kua tāpirihia. |
He aha ngā painga o tēnei momo kai mō te tangata e mate huka ana?
Ko te ngako kukū, e kitea ana i roto i ngā hua kararehe, ka whakanui ake i te mumura i roto i ō tātou tinana me te mōrearea o te mate ngakau. Ka whakanui ake hoki tēnei i te mōrearea o te ātete ki te insulin me te mate huka momo 2.
Heoi, he nui ngā ngako kore-kukū mai i ngā tipu i roto i te kai hauora vegan. He nui hoki ngā muka, ngā antioxidants, ngā kohuke, me ngā polyphenols i roto i ngā kai tipu. Mā ēnei matūkai koe e tiaki i te mate huka, ā, ka āwhina hoki ki te whakahaere i ō taumata huka toto.
Anei ētahi atu painga kua kitea e ngā rangahau:
- Āwhina ki te whakahaere i te neuropathy i puta mai i te mate huka.
- Te whakaheke i ngā taumata cholesterol toto.
- Āwhina ki te whakaiti i te taumaha o te tinana.
- Hei āwhina i a koe ki te whakahaere i tō taumata A1c (te taumata huka toto toharite mō ngā marama 2-3 kua hipa).
- Te whakapai ake i te aro o te insulin.
- Te whakaheke i te toto toto.
- Āwhina ki te whakahaere i te mate pāwera.
- Āwhina i te tipu o ngā huakita whai hua i roto i ō tātou whekau.
He mea tino nui: Ki te huri koe i tō kai, ā, ka heke tō taumaha, ka rerekē pea te nui o te insulin, te rongoā mate huka rānei e hiahiatia ana e koe. Nō reira, i ia wā ka heke tō taumaha ki te 5 kg, me toro atu ki tō tākuta, me te whakamōhio atu ki a ia. Māna e whakatau mēnā me whakaiti te horopeta o tō rongoā.
He pai tēnei mō te hunga e pangia ana e te mate huka momo 1?
He mea tēnei me mārama tātou. Kāore e taea e te kai huawhenua hauora te whakaora katoa i tō mate huka. Heoi, ka taea e ia te āwhina ki te pupuri i te pumau o ō taumata huka toto. Ki te whakaitihia tō taumaha, ka taea e ia te whakaheke i ō taumata huka toto. Tērā pea me whakarerekē e koe te nui o te insulin e tangohia ana e koe. Nō reira, ki te huri koe i tō kai, i tō taumaha tinana rānei, he mea haumaru te kōrero i ngā mea katoa ki tō tākuta me te whai i āna tohutohu .
He tūponotanga kei roto? Ā, me pēhea te korenga o ngā kai?
Mena he mate huka momo 1, momo 2 rānei tōu, he pai te whai i tētahi kai huawhenua kua whakaritea pai . Heoi, tera pea he iti iho ngā matūkai i roto i ngā kai tipu ki ērā i ngā kai kararehe. Kaua e manukanuka, ki te whakamahere tika koe, ka taea e koe te whiwhi i ngā mea katoa e hiahiatia ana e tō tinana. E toru ngā mea me mahi e koe:
1. Whakamaheretia ō kai kia tika.
2. Te whiwhi i te nui o ngā kaora me te pūmua e tika ana mō tō tinana.
3. Te kai i ngā momo kai rerekē (kaua e kai i te mea kotahi anake).
I ētahi wā, ka kī atu pea tō tākuta kia tangohia e koe he tāpiringa huaora. Me titiro tātou me pēhea te tiki i ētahi matūkai matua mai i ngā kai tipu.
| Ngā matūkai matua | Ngā huarahi hei whiwhi mai i te kai huawhenua |
|---|---|
| Pūmua | E 46-56 karamu te pūmua e hiahiatia ana e te pakeke i ia rā. Ka taea e koe te whakatutuki i tēnei whāinga mā te kai i ngā rēneti, ngā pīni pīni, ngā pīni matomato, ngā hua soya (tofu), me ngā nati rerekē puta noa i te rā. Tāpirihia he mea nui te pūmua i roto i ia kai matua. |
| Konupūmā me te huaora D | Whakamahia te miraka pīni kua whakakahangia, te miraka aramona, me ētahi atu. Ka taea e koe te whakamahi i tēnei momo miraka hei utu mō te wai ina hanga ōti i te ata. Kei roto hoki i ngā aramona te konupūmā. |
| Huaora B12 | He huaora tēnei e tika ana kia tino tupato ngā kai huawhenua. He iti noa iho te B12 i roto i ngā kai tipu. Ko ngā witi kua whakakahangia, te rewena kai, me te tempeh he puna katoa o te B12. Heoi, ki te mea he āwangawanga āu, he pai ake te kōrero ki tō tākuta kia mōhio ai koe kei te nui āu kai. |
Āe, e hiahia ana ahau ki te whakamātau i tēnei. Me aha ahau ināianei?
Ki te whakaaro koe ki te huri ki te kai huawhenua, ko te mea tuatahi me mahi e koe ko te kōrero ki tō tākuta mō tēnei mea. He pai ake anō mēnā ka kitea e koe he tohunga kai e whai wheako ana ki te mahi tahi me te hunga mate huka.
Kia tīmata koe i tēnei kai, he mea pai kia whakamātauria tō toto i te iti rawa kotahi i te tau. Ka taea e tō tākuta te tirotiro i ō taumata huaora B12, rino, huaora D, me te konupūmā kia mōhio ai kei te tika tō kai. Mena he hapa kai, ka taea e ia te tohutohu i a koe mō ngā huaora, ngā tāpiringa rānei e hiahiatia ana e koe.
Karere Tangohia ki te Kāinga
- Mā te kai huawhenua hauora, kua whakaritea paitia, ka āwhina i te whakahaere i te mate huka. Heoi, kāore he painga o ngā kai huawhenua tukatuka.
- Ehara tēnei i te rongoā tino tika mō te mate huka, engari he āwhina nui ki te whakahaere i te taumata huka toto me te taumaha.
- Ina koa mēnā kei te tango rongoā koe mō te mate huka, kia tino kōrero koe ki tō tākuta i mua i te hanga i tētahi huringa nui ki tō kai.
- Ki te whai koe i tētahi kai huawhenua, me aro nui ki ngā matūkai pēnei i te pūmua, te huaora B12, te konupūmā, me te huaora D.
- Me whakapā atu ki tō tākuta i ia wā, i ia wā, kia aroturukitia ai tō hauora.
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