He kōrero rongonui tēnei i roto i a tātou katoa, "Ki te pāngia koe
e te makariri , me nohopuku koe, ā, ki te pāngia koe e te kirika, me kai pai koe." He kōrero pono tēnei? He kōrero noa iho rānei? Kāore te nuinga o tātou i te tino mōhio. Engari me kī atu ahau ki a koe, kāore he mea hei manukanuka. Nā te mea ko te pono,
ehara te nohopuku i te mea pai. Me whai pūngao tō tātou tinana hei whawhai i te mate, ā, ko taua pūngao ka puta mai i ngā kai whai kiko e kainga ana e tātou. Ki te kī noa, ki te kai koe i tētahi kai pai, taurite, ka tīmata te mahi tika o ngā mea katoa o roto i tō tātou tinana. Ko ngā kai whai matūkai ehara i te mea ka āwhina i tō tātou tinana ki te whawhai i ngā mate, engari ka āwhina hoki ki te ārai i ngā mate. Nō reira, i tēnei rā, me kōrero tātou mō ēnei kai tino pai ka taea te whakapakari i tō tātou
pūnaha ārai mate me te āwhina i a tātou kia matara atu i te mate.
Ngā Toa Pūnaha Ārai Mate: Ngā Ārai Mate
Kua rongo pea koe i tēnei ingoa. Ko ngā antioxidants he rōpū matūkai nui hei āwhina i te pupuri i te kaha o tō tātou pūnaha ārai mate. Ko ētahi o ēnei ko te beta-carotene,
te huaora C , me
te huaora E. Nā, me pēhea tā rātou mahi? Whakaarohia kei roto i tō tātou tinana he "matūriki kino" ka taea te kino i ngā pūtau, ka kiia rātou he "rauropi kore utu." He rite rātou ki ngā hoariri iti i roto i ō tātou tinana. Ko ēnei hoa e kiia nei ko ngā antioxidants ka whakakore i aua hoariri, ka whakakore hoki i tō rātou mana whakangaro. He rite rātou ki ngā "kaitiaki tinana" e tiaki ana i ō tātou pūtau. Nō reira, ka āwhina rātou i a tātou kia noho hauora, kia tere ake hoki te ora mēnā ka pāngia tātou e te mate. Ko te huarahi pai me te huarahi māmā ki te whakauru i ēnei antioxidants ki roto i ō tātou tinana ko
te kai i te maha o ngā hua me ngā huawhenua e taea ana. Ki te tunu koe i ngā huawhenua, ngana ki te tunu i roto i te iti o te wai e taea ana. Ma tenei ka awhina i te pupuri i ngā matūkai i roto i te kai. Ko te nuinga o ngā whakahaere hauora e taunaki ana kia kai i te 5 ki te 9 ngā tūnga o ngā hua me ngā huawhenua i te rā. Mā te mahi pera ka hoatu he nui o ngā antioxidants ki a koe.
Hei tauira, tata ki te hauwhā o te papaya e whakarato ana i te haurua o te nui o te beta-carotene e taunakitia ana mō ia rā. Ā, ko ngā rau matomato pērā i te pīnihi e whakarato ana i te beta-carotene, te huaora C, te waikawa folic , me te konupora .
| Matūkai | Ngā kai e kitea whānuitia ana (tae atu ki ērā e kitea whānuitia ana i Sri Lanka) |
|---|
| Beta-carotene me ētahi atu carotenoids | Kāreti, kūmara, paukena, māngo, papaya, tōmato, kākano matomato (pīnihi, kāreti, gotu kola), pūrokoro, me te merengi. |
| Huaora C | Kuawa, nekitarini, karaka, raima, kiwi, papaya, rōpere, tōmato, pūrokoro, pepa pere (tīri ika), kūmara. |
| Huaora E | He aramona, he purapura putirā, he pīnati (pata pīnati), he nati hāteke, he ika hinuhinu pērā i te hāmana, he hinu ate ika. |
Ētahi atu hoa e āwhina ana ki te ārai mate
Haunga ngā antioxidants, he maha atu anō ngā matūkai nui hei āwhina i tō tātou pūnaha ārai mate.
Kia ako tātou i ētahi kōrero mō ngā bioflavonoids.
He matū tūturu anō hoki ēnei e kitea ana i roto i ngā tipu me te huaora C. He antioxidants anō hoki ēnei, ā, ka āwhina i te whakapakari i te mahi a te pūnaha ārai mate.
- Kei hea koe e whiwhi ai?: He nui te kitea i roto i te uho me te uho mā o ngā hua citrus pērā i te karaka me te raima. Kei roto hoki i te ika, i te cheri, me te karepe. Ko te Quercetin, e kitea ana i roto i te broccoli, te riki whero me te riki mā, he tino kukū hoki o te bioflavonoid.
He matūkai nui te Glutathione.
Ko te Glutathione tētahi atu matūkai nui e whakarato ana i te kaha e hiahiatia ana e tō tātou pūnaha ārai mate hei whawhai ki ngā mate urutā.
- Te wāhi e whiwhi ai: Ka taea e koe te tiki i tēnei matūkai mai i ngā huawhenua pēnei i te broccoli, te Brussels sprouts, te kāpeti, te cauliflower, me te spinach.
Ngā matū matū: Te mana o ngā tipu
He matū ēnei e kitea ana i roto i ngā tipu katoa. Ki te kī ngāwari, ki te kai koe i ngā momo witi, hua, me huawhenua, ka whiwhi noa koe i ēnei matū e whakatairanga ana i te hauora.
- Nō hea ēnei?: He nui ēnei i roto i ngā kai pēnei i te aporo, te āperekoti, te pūrokoro, te kāpeti, te kāreti, te kūmara, te kāriki, ngā pīni (ngā pīni, ngā pīni kikī), te riki, te pepa whero, te pīni soya, te kūmara, me te tōmato.
Kaua e wareware ki te hiranga o te pūmua!
Ahakoa he maha ā tātou kōrero mō ngā huaora, he mea nui kia mahara he mea nui te pūmua mō te hanga me te whakatika i ngā kiko o roto i ō tātou tinana, tae atu ki te whawhai ki ngā mate huaketo me ngā mate kitakita.
Ina mate koe, he rite tō tinana ki te papa pakanga. Me whai pūmua, arā, ngā "poraka hanga" e hiahiatia ana hei hanga i ngā hōia (ngā pūtau ārai mate) e hiahiatia ana mō taua pakanga, hei whakatika hoki i ngā kino.
Nō reira, tāpirihia he puna pūmua pai ki tō kai. Engari kia tino whiriwhiria
ngā puna pūmua kikokore . Hei tauira, he pai ngā rēneti, he pīni pīni, he pīni soya, he mīti kau kikokore, me te heihei, te tāki rānei kāore he kiri.
Ngā tohutao huna a ō tātou kuia mō ngā rā e mate ana
I mōhio koe he pūtake pūtaiao tō ētahi o ngā kai me ngā inu i homai e ō tātou kuia i a tātou e mate ana?
- Hupa Heihei: E rua ngā rangahau kua kitea he huarahi pai te hupa heihei hei āwhina i te whawhai ki te makariri. Ko tētahi he āwhina ki te whakaiti i te ihu pupuhi me te whakangawari i te hūpē, kia māmā ake ai te maremare. E whakaatu ana hoki ngā rangahau he āhuatanga ārai-mumura ngawari tōna hei āwhina i te whakamamae i ngā tohu makariri.
- Tī Wera: He rongoā kāinga rongonui anō hoki tēnei. Mā te inu tī wera ka āwhina i te whakangawari i te hūpē me te pupuri i te nui o te wai ( wai ) e tika ana i roto i te tinana. Kī tonu te tī matomato me te tī pango i ngā antioxidants kaha e kiia nei ko ngā flavonoids. He tino pai hoki ngā mea pēnei i te tī kanekane me te coriander e inumia ana e tātou i tō tātou whenua mō te tinana.
Nō reira, ā te wā e pāngia ai koe e te mate, kaua e waiho te kai, engari me kai i ētahi kai pai pēnei i ēnei hei whakakaha i a koe, hei whakapakari i tō ārai mate, hei whakangāwari hoki i tō tinana. Mēnā ka kino haere ō tohumate, ka raru rānei koe i tō kai,
me toro atu ki tō tākuta mō ētahi tohutohu. Karere Tangohia ki te Kāinga
- He kōrero pakiwaitara te kīwaha "nohopuku mō te makariri, kai mō te kirika ". Ina mate koe, me whai pūngao me kai to tinana hei whawhai i ngā mate pāwera.
- Kai i ngā momo hua me ngā huawhenua kanapa i ia rā, he nui ngā antioxidants, hei whakapakari i tō pūnaha ārai mate.
- He mea nui te pūmua mō te whakatika i ngā kiko o te tinana me te whawhai ki ngā mate.Kōwhiria ngā pūtake pūmua iti- ngako .
- He mea nui kia noho wai tonu koe ina mate koe. Inuhia he nui o ngā wai, pērā i te wai, ngā hupa mahana, me te tī wera.
- Mena he ruarua āu mō tō āhua hauora, mō tō kai rānei , me rapu tohutohu i tō tākuta.
ārai mate, kai totika, huaora, mate, rewharewha, makariri, antioxidants, kai hauora, kai me te inu, oranga hauora
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