Ngā Mātāpono Taketake o te Kai mō ngā Kaiwhenua
Kei te piki haere te rongonui o te kai huawhenua mō ngā take hauora, taiao, me ngā take matatika. Heoi, ko te noho hei kai huawhenua ehara i te "kore kai mīti anake." Me whakamahere te kai huawhenua hauora kia tutuki ai ngā matea matūkai nui me ngā matūkai iti. Ka matapakihia e tēnei tuhinga ngā mātāpono taketake o te kai huawhenua, mai i te hanganga kai ki te aro nui ki ētahi matūkai e wero ana i te nuinga o te wā.
1. Kia Mārama ki ngā Kai Huawhenua Rerekē
I mua i te kōrero mō te kai, he mea nui kia mārama ki ngā momo kaiwhenua nā te mea he rerekē ngā hiahia me ngā pūtake kai o aua momo:
– Lacto-ovo vegetarian: kāore e kai mīti/ika, engari e kai tonu ana i ngā hua manu me ngā hua miraka.
– Kaiwhenua lacto: ka kai i ngā hua miraka, kaua i ngā hua manu.
– Ovo vegetarian: ka kai i ngā hua manu, ehara i te miraka.
– Huawhenua: kāore e kai i ngā hua kararehe katoa (mīti, ika, miraka, hua manu, honi).
Ki te nui ake te "pakari" o te kai huawhenua (hei tauira, te vegan), ka nui ake te hiranga o te whakamahere tahua, inā koa mō te pūmua, te huaora B12, te konupūmā, te rino, me te omega-3.
2. Whakatairangahia te Taurite o te Pūngao me ngā Matūkai
Ko te mātāpono tuatahi o te kai ko te whakatutuki i ngā hiahia pūngao o ia rā. He maha ngā kaiwhenua, inā koa ngā tīmatanga, ka tere te hiakai, ka ngoikore rānei nā te korenga o te kai kaora. He nui te muka me te rahinga o ngā kai tipu, engari he iti iho te kaora mō ia tūnga i ngā kai kararehe. Ko te otinga ko te whakataurite:
– Ngā warowaihā matatini: raihi parauri, ōti, rīwai, kūmara, kānga, taro witi katoa.
– Pūmua huawhenua: tempeh, te tōfu, ngā nati, ngā pīni, te edamame.
– Ngā ngako hauora: āwōkātō, hinu oriwa, nati, purapura, pata pīnati.
Ki te mea he maha ōu hiakai, tāpirihia he ngako hauora, he warowaihā matatini rānei, kia āwhina ai ēnei ki te whakanui ake i te kaha me te kore e kai nui rawa.
3. Kia nui, kia rerekē hoki te kai pūmua.
He mahi nui tā te pūmua ki te hanganga uaua , ki ngā homoni, ki ngā whākōkī, me te pūnaha ārai mate. Ka taea e ngā kaiwhenua te whakatutuki i ā rātou hiahia pūmua o ia rā, mena ka kai tonu rātou i ngā pūmua tipu. Ko ngā puna pai ko:
– Ko ngā pīni soya me ōna hua (temepe, tofu): he pūmua tino pai (kei roto ngā waikawa amino nui).
– Ngā pīni rēmana: pīni whero, pīni kakariki, pīni tīhi, rēneti.
– Ngā kākano: tīa, ngā kākano paukena, te hīhiama.
– Ngā hua miraka me ngā hua manu (mō te lacto-ovo): miraka kawa, miraka, tiihi, hua manu.
Ko te kaupapa matua ko te kanorau. Ahakoa he maha ngā pūmua tipu kāore i te "oti" pērā i ngā pūmua kararehe, mā te whakakotahi i ngā pūtake rerekē (hei tauira, te raihi me te pīni, te taro witi katoa me te pata pīnati) ka whakakī i te kōtaha waikawa amino. Kāore ēnei e hiahiatia kia whakakotahihia i te kai kotahi; he mea nui te kanorau puta noa i te rā.
4. Kia aro ki te rino me pēhea te whakanui ake i tōna mimiti
He mea nui te rino mō te hanganga o te hemoglobin me te ārai i te mate toto kore. Ko te rino mai i ngā tipu ka kiia ko te rino kore-heme, ā, he iti ake tōna mimiti i te rino mai i ngā kararehe. Nō reira, me whai rautaki motuhake te hunga kaiwhenua:
Ngā puna rino mai i ngā tipu:
– Pīnihi, kāreti, rau manioka
– Ngā pīni me ngā rēneti
- Tōfu me te tempe
– Kākano paukena, hīhiama
– Ngā witi whakakaha, ngā taro rānei
Ngā tohutohu hei whakanui ake i te mimiti:
– Kai tahi me te huaora C (ārani, kuawa, rōpere, tōmato, pepa).
– Kaua e inu tī/kawhe i te wā tata ki te kai nā te mea ka taea e ngā tannin te aukati i te mimiti o te rino.
– Whakatōkia, whakapūkaratia, whakatipuria rānei ngā pīni hei whakaiti i ngā phytates (he matū e aukati ana i te mimiti o ngā kohuke).
5. Huaora B12: He Matūkai Matua Kaua e Whakahāweatia
He mahi nui tā te Huaora B12 ki te mahi a ngā io me te hanganga o ngā toto whero. Koinei te matūkai e tino mōrearea ana ki te korenga o te hunga kaiwhenua, inā koa te hunga vegan, nā te mea ko ōna pūtake taiao he tata katoa ngā hua kararehe.
Ngā puna o te B12 mō te hunga kaiwhenua:
– He hua manu me te miraka (mō te lacto-ovo)
– Ngā kai whakapakari (miraka tipu whakapakari, witi whakapakari, rewena kai whakapakari)
– Ngā tāpiringa B12 (e taunakitia ana mō ngā kaiwhenua)
Ka āta puta te ngoikore o te B12 engari ka pā mai he pānga kino, pērā i te anemia nui, te ngau kino, te ngoikore, tae atu ki ngā mate io. Nō reira, mō te hunga kai huawhenua, ko te huarahi haumaru ko te whakawhirinaki ki te whakapakari tinana, ki ngā tāpiringa rānei e taunakitia ana e te tohunga hauora.
6. Te Konupūmā me te Huaora D mō te Hauora o ngā Wheua
He mea nui te konupūmā me te huaora D mō ngā wheua me ngā niho, ā, he mahi anō hoki tā rātou ki te mahi a te uaua me te io. Me rapu e ngā kaiwhenua kāore e kai miraka ētahi atu kai hei whakakapi:
Ngā puna konupūmā mai i ngā tipu:
– Tōfu i hangaia ki te konupūmā whanariki (tirohia te tapanga)
– Miraka tipu whakapakaritia (miraka pīni/āmona/ōti whakapakaritia)
– Pūroroki, bok choy, kāreti
– Hīhiama, tahini, aramona
He uaua ake te whiwhi i te huaora D mai i ngā kai tipu. Kei roto i ngā puna ko ngā kai kua whakakahangia, te pānga rānei o te rā. Mena he onge te pānga o te rā ki a koe, he mōrearea rānei kei te ngoikore koe, whakaarohia te kōrero ki te tākuta mō te tāpiringa huaora D.
7. Omega-3: Ngā Ngako Hira mō te Ngākau me te Roro
Ka tautoko te Omega-3 i te hauora o te ngākau me te roro, ā, he āhuatanga ārai-mumura anō hoki. I roto i ngā kai kore-huawhenua , ko te omega-3 te nuinga o te wā kei roto i te ika. Ka taea e ngā kai-huawhenua te whakawhirinaki ki:
– ALA (waikawa ā-rēni-rinorāni): tīa, purapura harakeke (rino), nati wōnati, hinu kānora.
– Mō ngā kaiwhenua, mēnā e tika ana, kei te wātea ngā tāpiringa DHA/EPA kei roto i te rimurimu.
Ka taea e te tinana te huri i te ALA ki te DHA/EPA, engari he iti te whai huatanga. Nō reira, he mea tino taunaki kia kai auau i ngā puna ALA, ā, i ētahi wā (hei tauira, te haputanga/te whāngai u) ka whakaarohia pea te DHA mai i te rimurimu.
8. Konutea, Iodine, me Ētahi Atu Matūkai Iti
Haunga te rino, he maha ngā kohuke e hiahia ana kia arohia:
– Konutea: he mea nui mō te ārai mate me te whakaora patunga. Kei roto i ngā puna ko ngā nati, ngā purapura paukena, ngā witi katoa, me te tempeh. Mā ngā tikanga tukatuka pēnei i te whakapūkara me te rumaki ka āwhina i te whakanui ake i tōna wātea.
– Iodine: he mea nui mō te mahi a te tairoi. He puna watea mō ngā kaiwhenua ko te tote whai iodine. Kei roto hoki i te rimu te iodine, engari ka rerekē ngā taumata, nō reira me tūpato.
– Folate me te konupora: he nui te nuinga i roto i ngā kai tipu (huawhenua matomato, nati, purapura, witi katoa).
9. Te muka nui: He painga, he wero hoki
He nui te muka i roto i ngā kai huawhenua, he mea pai mō te hauora o te nakunaku me te hauora o te pākia o te tinana. Heoi, ki te nui rawa te muka, ki te kore e whakatikatikaina, ka pupuhi te puku, ka mākona wawe rānei, ā, ka kore e ranea te kai o ngā kaora me te pūmua. Ko te mātāpono:
– Whakanuia haeretia te muka.
– Kia tino nui te wai e inuhia ana e koe.
– Kōwhiria he huinga kai: huawhenua, pūmua (tempeh/tofu), warowaihā, me ngā ngako hauora.
10. Whakaritea ngā Pereti Kai kia Whaihua
Hei whakangawari i te tono, whakamahia te kaupapa o te hanganga pereti:
– ½ pereti huawhenua me ngā hua o ngā tae rerekē
– ¼ pereti pūmua (tempeh, tofu, nati, hua manu mēnā ka kainga)
– ¼ pereti warowaihā matatini (raihi parauri, rīwai, ōti, taro witi katoa)
– Tāpirihia ngā ngako hauora kia taurite (āwōkātō, nati, hinu oriwa)
Tauira o tētahi tahua māmā: raihi parauri + bok choy parai + tempeh tunutunu + ranu tōmato + hua citrus (ka āwhina te huaora C i te mimiti rino).
Whakamutunga
Ko ngā mātāpono matua o te kai huawhenua ko te whakarite kia nui te pūngao, te whakanui ake i te whānuitanga o ngā pūmua tipu, me te aro nui ki ngā matūkai kāore pea i te tino kai pērā i te huaora B12, te rino, te konupūmā, te huaora D, me te omega-3. Mā te whakamahere tika i te tahua kai, ka tino hauora te kai huawhenua , ka nui te muka, ā, ka tautoko i te oranga mō te wā roa. Mēnā he mate tōu pērā i te anemia, kei te hapu koe, kei te whāngai u, kei te whai kaupapa whakakori tinana kaha rānei, mā te kōrero ki tētahi tohunga kai ka taea e koe te āwhina i a koe ki te whakarite i ō hiahia kia tika ake.
