E mōhio ana tātou katoa ko tā tātou e kai ana, e inu ana, ka pā ki tō tātou tinana katoa. Engari i mōhio koe he rite tonu te hiranga o te kai ki ō tātou roro? Pērā i te motuka e hiahia ana ki te momo wahie pai rawa atu, me hiahia hoki ō tātou roro ki ētahi matūkai kia pai ai te mahi. Nō reira, i tēnei rā, me kōrero tātou mō ngā kai me ngā tikanga pai hei āwhina i te pupuri i te hauora, te koi, me te kaha o ō tātou roro.
Me pēhea te āwhina a te kai i te roro?
I mōhio koe ko te roro te mea e whakamahi ana i te nuinga o te pūngao i roto i ngā okana katoa o tō tātou tinana? Ko ngā mea katoa e mahia ana e tātou, e whakaarohia ana, e akohia ana e tātou, me whakamahi i tēnei pūngao. I ahu mai tēnei pūngao i te kai e kainga ana e tātou. Waihoki, he mea nui ētahi matūkai kia tipu ai, kia mahi tika ai, kia mau tonu ai te pūnaha io o ngā pūtau roro.
He kupu ngāwari noa iho, he mīhini tino uaua, he mīhini kaha hoki tō tātou roro. Ki te kore e hoatu ki a ia te kai tika, ka pāngia pea tana mahi. Me titiro tātou ki aua matūkai nui.
| Wāhanga matūkai | He aha i hiranga ai mō te roro? | Ngā mea ka puta mai i te koretake |
|---|---|---|
| Ngā huaora B (hei tauira, waikawa folic, B12) | Ka āwhina i te hanga matū roro (ngā neurotransmitters). Ka huri i te kai hei pūngao, ā, ka tukuna ki te roro. | Te pakaru o ngā io, te korenga o te kaha, te warewaretanga, te pouri, ngā uauatanga ki te ako. |
| Huaora E | Mā ngā tukanga taiao o te tinana ka tiakina ngā pūtau roro mai i te kino. | Te ngoikore o te uaua, te uaua ki te hikoi, te pakaru o ngā io tairongo. |
| Ngā waikawa ngako Omega-3 | He mea nui mō te hanganga o ngā pūtau roro me te mahi a te pūnaha io. He mea tino nui mō te whanaketanga o te roro o ngā tamariki. | Ka pā ki te whanaketanga o te roro o ngā tamariki e tipu haere ana, ā, ka pāngia hoki te ako. |
| Ngā antioxidants | Ka tiaki i te roro mai i te kino. Tērā pea ka āwhina i te whakaiti i te ngaronga o te mahara me te mumura i roto i te roro. | Te mōrearea o te pakaru tere o ngā pūtau roro. |
| Korini | He matūkai nui hei tiaki i ngā io me te hanga matū mō te roro. | Tērā pea he raruraru mahara. |
He aha ngā kai pai mō te hauora o te roro?
Kia maumahara, kāore he kai "makutu" hei whakapai ake i te roro. Ko te mea nui ko te kai hauora whānui e whaihia ana e tātou. Kua kitea e ngā kairangahau ētahi kai pai mō te roro me te ngākau hoki.
- Kai Mediterranean: He kai e nui ana i ngā huawhenua, ngā hua, ngā witi katoa, ngā nati, ngā ika, me te hinu oriwa.
- Kai DASH (Dietary Approaches to Stop Hypertension): He kai iti te tote, he huarākau, he huawhenua hoki, hei āwhina i te whakahaere i te toto toto tiketike.
- Kai MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay): He huinga tēnei o ngā kai e rua kua whakahuatia i runga ake nei, i hangaia motuhake hei aro ki te hauora o te roro.
Ahakoa kāore anō kia tino mārama ka ārai katoa ēnei momo kai i ngā mate pēnei i te mate a Alzheimer, ka taea e rātou te pupuri i te hauora o te ngākau me te toto toto. Ina ora te ngākau, ka ora anō hoki ngā oko toto e tuku toto ana ki te roro. He mea nui anō hoki tēnā hei whakatairanga i te hauora o te roro.
Kei roto i ēnei kai e toru ngā kai e rite ana:
- Ngā huawhenua matomato pouri (pērā i te pīnihi, te kāreti , te kāreti)
- Ngā witi katoa (raihi parauri, ōti, parei)
- Ika hinuhinu (tāmana, sardine, hereni)
- Heihei
- Ngā pīni pērā i te pīni , te pīni tīhi, te rēneti
- Ngā nati pērā i te aramona, te nati cashew, me te nati wōnati
- Ngā hua (rōpere, pūriri)
- Hinu oriwa
Ko ētahi o ngā kai pai mō te roro
Ahakoa he mea nui te kai whānui, kia mōhio hoki tātou ki ētahi kai tino whai hua e kī ana i ngā matūkai e hiahiatia ana e te roro.
Ika Momona
He nui ngā waikawa ngako omega-3 i roto i ngā ika pērā i te hāmana, te makarera, te hereni, me te tātini. Tērā pea ka āwhina ēnei hinu hauora ki te whakaiti i te mōrearea o te mate ngakau me te mate roro. Ka tango ētahi tāngata i ngā tāpiringa hinu ika, engari e whakaatu ana ngā rangahau he pai ake te whiwhi i ēnei matūkai mai i te kai.
Ngā purapura harakeke me ngā purapura Chia
He nui hoki te omega-3 me te huaora E i roto i ēnei nati. He tino pai hoki ngā nati pēnei i te nati wōnati, te aramona, me te pistachio mō te roro.
Āwōkātō
He hua tino pai te āporo, kī tonu i te huaora E, te huaora C, me te folate . He huarahi pai hoki ēnei ki te tiki ngako hauora me ngā omega-3.
Pūriri
He nui ngā flavonoids me ngā antioxidants i roto i tēnei hua, e āwhina ana ki te whakapai ake i te mahara me te whakahaere i te mumura i roto i te roro.
Ngā Witi Katoa
He puna pai ngā witi katoa pērā i te raihi parauri, te ōti, me te parei mō ngā warowaihā hei whakarato pūngao mō te roro. Ka āwhina hoki te muka me ngā huaora i roto i ēnei kai ki te tiaki i te mate manawa.
Ētahi atu tikanga e whai hua ana mō te hauora o te roro
Ehara i te mea ko te kai anake, engari ko te āhua noho anō hoki he mea tino nui hei pupuri i te roro hauora.
- Kaua e kai i ngā kai he nui te huka me te ngako: Ka taea e te kai nui rawa te huka te whakangoikore me te ngenge o te roro. Ka kiia hoki tēnei ko te 'kohu roro'. Mā te kai roa i ngā kai he nui te huka ka kino te hanganga o te roro, ka arahi ki ngā mate pēnei i te koroheketanga o te roro me te mate wareware .
- Āraia te waipiro: Ka whakarerekē te waipiro i te mahi a te roro. Ka taea e te inu waipiro nui te whakararu i te roro mō te wā roa.
- Kia kaha tonu: Ka āwhina te korikori tinana ki te whakahaere i te taumaha o te tinana, ka whakaiti i te mōrearea o te mate ngakau, ā, ka whakaoho i te whakaputanga o ngā matū e whakahari ai te ngākau i roto i te roro.
- Kati te kai hikareti: Ko te kai hikareti tetahi o ngā tino take o ngā mate manawa, te whiu, me te mate pukupuku. Ka pā tika ēnei ki te hauora o te roro.
- Tangohia tō rongoā kia rite ki te mea i whakaritea: Mena kei a koe tētahi atu mate hauora ka pā ki te roro, pērā i te mate tairoi,He mea nui kia tangohia te rongoā i tohua e tō tākuta i te wā tika tonu.
- Te Whakamahi i te Aromatawai: Mā te whakamahi i te aromatawai me te noho i tēnei wā tonu ka āwhina i te whakamarie i te hinengaro me te whakapai ake i te hauora hinengaro.
Karere Tangohia ki te Kāinga
- Kāore he kai "makutu" mō te roro hauora. Ko te mea nui ko te pupuri i tētahi kai taurite, hauora hoki.
- Tāpirihia ki tāu kai ngā kai whai kiko o te omega-3, pērā i te ika hinuhinu, te purapura harakeke, me te nati wōnati.
- Kai i ngā huawhenua kakariki pouri me ngā hua karakara i ia rā. He nui ngā antioxidants i roto i ēnei.
- Kia iti rawa te huka, te ngako nui, me ngā kai tukatuka.
- Haunga te kai pai, he mea nui anō hoki te whai i ngā momo oranga hauora pēnei i te whakakorikori tinana, te karo i te momi hikareti me te waipiro, mō te hauora o te roro.
- Mena he āwangawanga āu mō tō hauora, me toro atu ki tō tākuta mō ētahi tohutohu.
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