Kei te wehi koe ki te kai taro me te raihi nā te mate huka momo 2? Me ako tātou mō ngā witi katoa!

Ko te mea tuatahi e whakaarohia ana, e wehingia ana hoki e te tini o te tangata ina kitea he mate huka rātou, ko te kupu, "Āe, kāore e taea e au te kai i tētahi poro taro, i tētahi poro raihi rānei?" Engari ehara tēnā i te mea hei wehi. Ka taea tonu e koe te kai i ngā kai i hangaia ki ngā witi . Engari kotahi te mea ngaro. Arā, ko ngā witi e whiriwhiria e koe me "ngā witi katoa." I tēnei rā, ka kōrero tātou mō ēnei witi katoa, he aha i pai ai mō te hunga mate huka , me pēhea te tāpiri atu ki tāu kai.

He aha te pai o ngā witi katoa mō te tangata mate huka?

He māmā noa iho, he kai tino pai ngā witi katoa, kī tonu i te pai o ngā kai. Ko te mea nui kei roto ko te muka .

Whakaarohia te pai o te kai mēnā ka nakunakuhia te kai e kainga ana e koe i roto i tō puku, ā, ka mimitihia te huka ki roto i ō toto. Koinei te āwhina a te muka.

• Te Whakahaere Huka: Ka whakaroa te muka i te tukanga nakunaku . Ka whakaroa tēnei i te tere o te tāpiri huka ki roto i ō toto. Ka āwhina tēnei ki te whakahaere i ngā pikinga ohorere o ngā taumata huka toto.
• Te Whakahaere Taumaha: Mā te kai i ēnei witi katoa ka roa ake tō makona . Nō reira, ka whakahaeretia te hiakai me te kai nui, ā, ka āwhina anō hoki tēnei ki te whakahaere i tō taumaha .
• Hauora o te ngākau: Ka taea e tēnei muka te whakaiti i te taumata o te cholesterol kino i roto i tō toto, ka āwhina i te whakaiti i te mōrearea o te mate ngākau .

Ko te huarahi pai ki te tiki muka ko te tiki mai i te kai. Engari i ētahi wā ka taea hoki e koe te tango i ngā tāpiringa muka i runga i te tohutohu a tō tākuta. Ahakoa te aha e mahia ana e koe, tīmata mārire ki te kai i ngā kai momona i te muka. Ki te kore, ka pāngia koe e te mamae pēnei i te hau me te pupuhi. Me whakanui hoki e koe te nui o te wai e inuhia ana e koe .

He huarahi ngāwari ki te tāpiri i ngā witi katoa ki tō kai

Ehara tēnei i te mea uaua pērā i tō whakaaro. Ka taea e koe te tīmata mā te hanga i ngā huringa iti ki tō kai o ia rā.

• Ko te rerekētanga matua: Ko te mea māmā ko te whakakapi i te taro mā e kainga ana e koeTe huri ki te taro paraoa atta, te taro kurakkan, te taro witi katoa rānei . Me taunga hoki ki te kai raihi parauri me te parai hei utu mō te raihi mā.
• Mō ngā hupa me ngā huamata: Whakamātauria te tāpiri i tētahi witi pēnei i te parei, te bulgur rānei ki tō hupa, tō hupa, tō huamata rānei. Ka tāpirihia he reka hou ki te rihi.
• Mō ngā kai i hangaia ki te kāinga: Mena kei te hanga taro, muffin, keke, panikeke rānei i hangaia ki te kāinga, whakamahia te haurua o te paraoa whānui, te paraoa ōti, te paraoa semolina rānei hei utu mō te paraoa mā .
• Paramanawa: Engari i te kai i te pihikete pihikete i te wā tī o te ahiahi, kai i te pōporo i hangaia kāore he tote, he pata rānei . He pai hoki te pōporo i hangaia mai i te witi katoa. He kōwhiringa pai hoki te pata i hangaia mai i ngā witi katoa kāore he huka i tāpirihia.
• Whakamātauria tētahi mea hou: Hei utu mō te raihi, ngana ki te tāpiri i tētahi mea pēnei i te quinoa ki ētahi rihi. Ina parai koe i te parāoa, i te heihei rānei, ngana ki te pania ki te quinoa hei utu mō te paraoa pokepoke, he tino reka.

Kaua e tinihangatia i te hūpermakete! Pānuihia te tapanga me te āta

I ētahi wā, ko ngā kai e hokona ana e tātou e whakaaro ana he "witi katoa" kei roto he paraoa parakore. Nō reira, me ata tirohia te tapanga kei runga i te kete.

Ahakoa he pai, kia pēhea te nui me kai e koe?

Ahakoa he pai ngā witi katoa mō tō hauora , ehara i te mea pai kia nui rawa te kai i aua witi. Kei roto hoki ngā warowaihā. Ko te nui o te kai ka whakawhirinaki ki te pai o te whakahaere i ō taumata huka toto.

Ko te tikanga, he aratohu pai te whakauru i te toru ngā tūnga o ngā witi katoa i te rā.

He aha te kotahi tūnga?

• 1/2 kapu raihi parai kua tunua
• 1/2 kapu oati kua tunua (oatmeal)
• Parāoa witi katoa (1 poro)
• 1/2 kapu rimurapa witi katoa kua tunua

Mena he pātai āu mō tēnei, pātai atu ki tō tākuta , ki tētahi tohunga kai rānei. Ka taea e rātou te āwhina i a koe ki te waihanga i tētahi mahere kai e tika ana mōu me tō āhua hauora.

He aha te rerekētanga tūturu i waenga i ngā witi katoa me ngā witi kua parakoretia?

He aha i pai ake ai te raihi parauri i te raihi mā? He aha i pai ake ai te paraoa atta i te paraoa taro mā? Ko te take o tēnei ko te huarahi e tukatukahia ai te witi.

E toru ngā wāhanga matua o tētahi witi:

1. Parani: Koinei te paparanga tiaki o waho o te witi. Kei roto i tēnei te nuinga o ngā muka, ngā antioxidants , ngā huaora B , me ngā kohuke.

2. Te wāhanga māngaro (Endosperm): Koinei te wāhanga māngaro nui rawa atu i waenganui. Kei roto te nuinga o ngā warowaihā.

3. Ira: Koinei te wāhanga iti o roto i te witi. Koinei te wāhanga e pihi ai te witi. He nui ngā huaora, ngā kohuke, me ngā ngako hauora.

Ko ngā witi katoa he witi e kainga ana i tōna āhua tūturu, engari kāore e tangohia ngā wāhanga e toru. Koia te take he tino kai totika. Ko ētahi tauira o tēnei ko te raihi parani, te paraoa atta, te ōti, me te buckwheat.

Ngā Witi ParakoreKo te tikanga o tēnei ka tangohia ngā wāhanga e rua tino whai kiko o te witi, arā, te parani me te ira, ka toe ko te wāhanga waenga māngaro anake (te endosperm). Koinei te hanga o te raihi mā me te paraoa taro mā. Nō reira, he iti te muka me te maha atu o ngā matūkai.