Me pēhea te tautuhi i ngā hapa kai
Ko te kore kai he āhuatanga e kore ai te tinana e whiwhi i ngā matūkai e ranea ana hei mahi noa. Ka taea e ngā pānga te ngawari—pēnei i te ngenge—ki te kino, pērā i ngā mate pūnaha ārai mate, ngā raruraru homoni, te hekenga o te papatipu uaua, te whakaroa rānei i te tipu o ngā tamariki. Nā te mea he maha ngā tohu e rite ana ki te ahotea, te kore moe, me ētahi atu mate rānei, he tokomaha te hunga kāore e mōhio kei a rātou te ngoikore o te kai. Ka matapakihia e tēnei tuhinga te huarahi ki te tautuhi pūnaha i ngā ngoikore o te kai, mai i te mohio ki ngā tohu ki te aromatawai i te kai me te wā e tika ai te whakamātautau taiwhanga.
1. Kia mārama tuatahi: kāore e kitea tonutia ngā hapa kai.
He rahui kei te tinana mō ētahi huaora me ngā kohuke, nō reira he maha ngā wā ka puta pōturi ngā tohu o te korenga o te huaora. Hei tauira, ka roa te noho o ngā rahui huaora B12, engari ka tere ake te mimiti o te huaora C mēnā kāore e ranea te kai. Hei tāpiri, ka pāngia pea ngā tāngata tokorua e rite ana te kai e ngā tohu rerekē nā ngā āhuatanga mimiti (ngā raruraru nakunaku), ngā rongoā, ngā hiahia nui ake rānei (pēnei i te wā e hapu ana, e whāngai ū ana, e whakakorikori tinana auau rānei). Koia te take kāore e ranea te tautuhi i ngā korenga o te kai i runga i te tohu kotahi.
2. Kia mōhio ki ngā tohu e puta pinepine ana
He maha ngā tohu e pā ana ki te korenga o ngā kai totika, ahakoa kāore e pā ana ki tētahi matūkai motuhake. Ko ētahi o ēnei ko:
– Ngāwari te ngenge, te ngoikore, te uaua ki te arotahi
Tērā pea e pā ana ki ngā ngoikoretanga rino, huaora B12, folate, kāore rānei i te rawaka te kai karori me te pūmua.
– Te ngoikore o te ātete o te tinana (ka tere te pāngia e te mate)
He maha ngā wā e pā ana ki te korenga o te huaora C, te huaora D, te konutea, me te pūmua.
– He kiri mangu, he puhoi te whakaora i ngā patunga, he mate pukupuku waha e hokihoki mai ana
Tērā pea e pā ana ki te huaora C, te konutea, te matatini huaora B, me te pūmua.
– Te ngaro o te makawe, ngā maikuku pakarukaru
He maha ngā wā e hono ana ki te korenga o te rino, te konutea, te biotin, te pūmua, me ngā mate tairoi, ā, i ētahi wā e hono ana ki te korenga o te iodine, te selenium rānei.
Mena ka roa ēnei tohu mō ētahi wiki, ā, kāore e pai ake ahakoa te moe pai me te whakahaere i te ahotea, he mea pai kia tīmata te tirotiro mō ngā hapa kai.
3. Kia aro ki ngā tohu motuhake e tohu ana i ētahi matūkai.
Anei ētahi tohutohu tino motuhake. Ehara ēnei i te tātaritanga mate, engari ka taea e ēnei te āwhina i a koe ki te whakatakoto whakapae tuatahi i mua i te kōrero ki tētahi tohunga hauora.
a) Rino
– Te mā, te tere o te ngenge, te tere o te tere o te manawa, te whanoke
– Te poto o te manawa i te wā e mahi ana i ngā mahi māmā
– Ka whati ngāwari ngā whao, ka piko i ētahi wā
He mea noa te korenga o te rino i roto i ngā kōtiro taiohi, ngā wāhine e taumaha ana te paheketanga, ngā wāhine hāpu, me te hunga kāore e tino kai ana i ngā kai kararehe.
b) Huaora B12 me te folate
– Te wiri, te māuiui, te āhua e werohia ana e ngā ngira
– Ngā uauatanga ki te arotahi, ngā panonitanga o te wairua
– He mamae, he maeneene rānei te arero, he whero hoki
He iti te huaora B12 i roto i te hunga vegan/kaiwhenua kāore e kai tāpiringa kai, te hunga kaumātua, te hunga rānei e mate ana i te ngongo o te kai.
c) Huaora D
– Ngāwari te ngenge, te mamae o ngā uaua, ngā mamae, te mamae o ngā wheua
– Te mate pinepine, te ngoikore rānei o te pūnaha ārai mate
Ka piki ake te mōrearea i roto i te hunga kāore i te tino pāngia e te rā, e mau piri ana i te pare rā, e noho roa ana rānei i roto i te whare.
d) Huaora C
– Ka tere te toto o ngā kapia, ka roa te wā e ora ai ngā mate pukupuku o te waha, ngā patunga
– Ka ngawari te pakaru o te kiri
Ka pā mai pea te korenga o te huaora mēnā he onge noa te kai i ngā hua me ngā huawhenua hou.
e) Konutea
- He uaua te whakaora i ngā patunga
– Te hekenga o te hiahia kai, ngā panonitanga o te reka
- Te ngaro o te makawe
He nui te konutea e kitea ana i roto i ngā kai kararehe, ngā nati me ngā purapura, engari ka taea te aukati i tōna mimiti mā te tikanga kai he nui te phytate (hei tauira, mai i ngā witi kāore i tukatukahia tika).
f) Konupūmā
– Ngā mamae o te uaua, te wiri o ngā kamo
– Te moe kino
Ko ngā puna o te konupora ko ngā nati, ngā purapura, ngā huawhenua matomato, me ētahi momo koko.
g) Omega-3
– Kiri maroke, ngāwari te riri
– Te iti o te arotahi, te rerekētanga o te wairua
He nui te Omega-3 i roto i ngā ika momona (tātini, hāmana), me ētahi puna tipu pērā i te tīa/purapura harakeke (ahakoa he rerekē te āhua, ā, he iti noa te hurihanga).
4. Arotakehia tō kai: mahia he "arotake" māmā mō ngā rā e whitu.
Ko te huarahi tino whaihua ki te tautuhi i te mōrearea o te korenga o ngā kai totika ko te titiro ki tāu kai tuturu, kaua ki tāu mahere tino pai. Whakamātauria te whakahaere i tētahi arotake e whitu ngā rā:
1. Tuhia ngā kai me ngā inu katoa (tae atu ki ngā kai mātotoru me ngā inu reka).
2. Tohua mēnā i ia rā ka whiwhi koe i:
– Pūmua (he hua manu, he ika, he heihei, he mīti, he tōfu me te tempe, he nati)
– Ngā huawhenua (iti rawa kia 2 ngā tūnga)
– Hua (1–2 tūkinotanga)
– Ngā puna konupūmā (miraka/miraka tukatuka, ika wheua ngohengohe, te tempeh, ētahi huawhenua)
– Ngā ngako hauora (ika, nati, āwōkātō, hinu oriwa/kanora kia taurite)
3. Kia aro ki ngā tikanga e whakanui ana mōrearea ngoikore:
– He maha ngā wā ka warewarehia te parakuihi, he iti rānei te kai
– Ngā kai tino taumaha (hei tauira, he iti rawa te warowaihā, kāore he mahere)
– He tino onge te kai i ngā kai hou
– Te whakawhirinaki nui rawa ki ngā kai tukatuka-tino
Mai i tēnei arotake, ka kite koe i ngā "pōrearea" nui rawa atu—pērā i te kore e ranea ngā huawhenua, ngā hua rānei, te iti rawa rānei o te pūmua—koinei te pūtake o te raruraru.
5. Whakaarohia ngā āhuatanga mimiti me ngā āhuatanga hauora.
Ehara i te mea nā te iti o te kai e puta ai ngā ngoikoretanga o te kai i ngā wā katoa. I ētahi wā, he nui te kai, engari kāore e mimiti tika ana e te tinana. Ētahi āhuatanga hei whakaaroaro:
– Ngā raruraru nakunaku: te mate korere mau tonu, te mate celiac, te mate colitis, te gastritis kino.
– Hītori o te pokanga: inā koa ko te pokanga bariatric, ko te tango rānei i tētahi wāhanga o te puku/ngā whekau.
– Ētahi rongoā: hei tauira, ko te whakamahinga roa o ngā rongoā aukati waikawa puku ka pā ki te B12 me ētahi kohuke; ko ētahi atu rongoā ka pā ki te mimiti o te konupora, te folate rānei.
– Ngā matea kua piki ake: te haputanga, te whāngai ū, te tere o te tipu o te taiohi, ngā kaitākaro hākinakina, te whakaoranga rānei i muri i te mate.
Mena kei a koe ēnei āhuatanga, he pai ake te whakamātautau atu i te "whakamātau noa i tētahi tāpiringa."
6. Āhea te wā e hiahiatia ai he whakamātautau taiwhanga?
Kāore e ranea ngā tohu anake hei whakaū i te mate. Ka taea e ngā whakamātautau taiwhanga te āwhina i te wehewehe i ngā ngoikoretanga mai i ētahi atu āhuatanga (hei tauira, ngā mate tairoi, ngā mate pūmau, te anemia rānei nā ngā take kore-kai). Whakawhitiwhiti kōrero ki tō tākuta, ki tō kai hauora rānei hei whakaaro i ngā whakamātautau e whai ake nei i runga i ō tohu:
– Te tatau toto katoa (CBC) hei tirotiro mō te anemia
– Ferritin, rino toto, TIBC mō te āhua o te rino
– Huaora B12 me te folate
– 25(OH) huaora D
– Konutea/konupūmā (i ētahi wā)
– He whakaahua o te āhua o te pūmua i roto i te albumin/prealbumin (me tūpato tonu te whakamaoritanga)
Kaua e hanga i ō ake whakamāramatanga me te kore he horopaki haumanu; hei tauira, ka piki ake te ferritin i te wā o te mumura, ka puta he āhua "noa" ina he raruraru tonu.
7. Wehewehea ngā ngoikoretanga mai i te āhua noho taurite kore.
Ka taea hoki e te kore moe, te ahotea roa, te matewai, me te kore o te korikori tinana te whakaputa i ngā tohu e rite ana ki te korenga o ngā kai. Nō reira, i te wā e aromatawai ana i tō āhua, tirohia hoki:
– Moe 7–9 hāora te roa, te roa rānei, kāore rānei
– Te nui o te wai e inuhia ana (he kōwhai te tae o te mimi)
– Te mahi ā-tinana me te pānga o te rā
– Te nui rawa o te inu waipiro, hikareti me te kawheine
Ko te huarahi pai ko te whakapai ake i ngā tikanga taketake me te aromatawai i ngā kai e kainga ana.
8. Ngā mahi haumaru mēnā kei te whakapae koe kei te ngoikore te kai
Engari i te hoko tonu i te maha o ngā tāpiringa, me whai i ngā mahi haumaru ake, whai hua ake hoki:
1. Whakapaitia tō kai i te tuatahi: tāpirihia ngā huawhenua me ngā hua rākau, te pūmua kounga teitei, me ngā momo kai rerekē.
2. Arotahi ki tētahi, ki ētahi rānei o ngā raruraru matua: hei tauira, kāore i te rawaka te pūmua, kāore hoki i te rawaka ngā huawhenua.
3. Whakamahia ngā tāpiringa kai i runga i te tika: ki te hiahiatia, whiriwhiria ngā mea e tika ana mō ngā tohu, ā, kaua e neke atu i te horopeta.
4. Aroturukihia ngā panoni i roto i ngā wiki 2–6: tuhia te pūngao, te kounga o te moe, ngā raruraru kiri, te nakunaku, me te mahi ā-tinana.
5. Whakawhitiwhiti kōrero mēnā he nui, he roa rānei te amuamu, inā koa mēnā he ngaronga taumaha kāore i te mārama, he nui rawa te paheketanga, he poto te manawa, he ngoikore, he wiriwiri rānei ka kino haere.
Whakamutunga
Ko te tautuhi i ngā ngoikoretanga o te kai me whai i te whakakotahitanga o te mōhio ki ngā tohu, te aromatawai i ngā tikanga kai, me te whakaaro ki ngā āhuatanga mimiti me ngā āhuatanga hauora o raro. Ko ngā tohu pēnei i te ngenge, te ngaro o te makawe, te mate pukupuku waha e hokihoki ana, te mamae uaua rānei he tohu pea, engari kāore e ranea mō te tautuhi mate mena kāore he aromatawai tino pai. Ko te arotake kai 7-rā me te kōrero ki tētahi tohunga hauora mō ngā whakamātautau taiwhanga ko ngā mahi tino whaitake mena ka mau tonu ngā tohu. Mā te huarahi tika, ka taea te whakatika i ngā ngoikoretanga o te kai i te wā e taea ai, ka whakahokia mai te kounga pai o te oranga, te kaha, me te manawanui.
