Ngā Kai kei roto te Rino Nui
He kohuke nui te rino e hiahiatia ana e te tinana mō ngā mahi matua, inā koa te hanganga o te hemoglobin—he pūmua i roto i ngā toto toto whero e kawe ana i te hāora puta noa i te tinana. Ka taea e te korenga o te rino te arahi ki te anemia, he āhuatanga e puta ai te ngenge, te ngoikore, te whanoke, te uaua ki te arotahi, me te āhua mā. Nā te mea kāore te tinana e whakaputa i te rino i a ia anō, me whakatutuki tēnei kohuke mā te kai o ia rā.
I roto i tēnei tuhinga, ka matapakihia e mātou ngā momo kai he nui te rino, ngā rerekētanga i waenga i ngā pūtake rino kararehe me ngā pūtake rino tipu, me ngā tohutohu hei whakanui ake i te mimiti o te rino.
He aha te Hiranga o te Rino?
He mea nui te mahi a te rino ki te pākia o te pūngao, te mahi ārai mate, me te whanaketanga o te roro me te uaua. Ina kore e ranea te kai rino, ka heke te hanga hemoglobin, ka kore e tino pai te kawe hāora. Nō reira, ka tere te ngenge o te tinana, ahakoa he mahi ngawari. Mō ngā tamariki me ngā taiohi, ka taea e te korenga o te rino te whakararu i te tipu me te arotahi. Kua piki ake te hiahia mō te rino mō ngā wāhine hapu nā te mea me tautoko te tinana i te tipu o te kukune me te whakanui ake i te nui o te toto.
He rerekē ngā hiahia mō te rino i ia rā, i runga i te tau me te hauora. I te nuinga o te wā, he nui ake te rino e hiahiatia ana e ngā wāhine e whānau ana i ngā tāne nā te ngaronga o te toto i te wā paheketanga. Me nui ake hoki te kai e hiahiatia ana e ngā wāhine hapū. Nō reira, he mea nui te whiriwhiri i ngā kai he nui te rino hei pupuri i te hauora mō te wā roa.
Ngā Momo Rino: Heme me te Non-Heme
I mua i te kōrero mō te rārangi kai, he mea nui kia mārama ko te rino i roto i te kai e wehea ana ki ngā momo e rua:
1. Heme rino: i ahu mai i ngā kararehe (mīti, heihei, ika). He māmā ake te mimiti o tēnei momo e te tinana.
2. Te rino kore-hēme: i ahu mai i ngā tipu (pīni, huawhenua, witi). Kāore e tino mimitihia tēnei momo rino engari ka taea te whakanui ake mā te whakamahi i ētahi kai, inā koa te huaora C.
He rautaki mohio te whakakotahi i ngā puna rino me ngā kai hei āwhina i te mimiti hei whakatutuki i ngā hiahia o ia rā.
Rārangi o ngā Kai He Nui te Rino
1. Ate Pīhi Kau me te Ate Heihei
Ko te ate tētahi o ngā puna nui rawa o te rino. Haunga te rino, he nui hoki te huaora A, te folate, me te huaora B12 i roto i te ate. e tautoko ana te hanganga o ngā toto whero. Heoi, kaua e nui rawa te kai i te ate, inā koa mō ngā wāhine hapu, nā te mea te nui o te huaora A.
2. Mīti Whero (Pīhi, Koati)
He ngāwari te mimiti o te rino heme ki roto i te mīti whero. He pai te whiriwhiri i ngā wahi mīti kau kikokore, inā koa ka tāpirihia ki ngā huawhenua whai huaora C pērā i te broccoli, te pepa pere rānei.
3. Ngā Kōpaka, ngā Tio, me ngā Kaimoana
E mōhiotia ana he nui te rino i roto i ngā kōura me ngā tio, ā, he maha ngā wā ka tūtohutia kia whakamahia mō te hunga e mōrearea ana ki te mate totokore. Kei roto hoki i ngā kai moana te konutea me te huaora B12. Mena he pai ki a koe ngā kai moana, ko te whakauru i ngā mātaitai ki roto i tō kai ia wiki he huarahi whai hua hei whakanui ake i tō kai rino.
4. Ika (Tātini, Tuna, Hāmana)
He nui hoki te rino kei roto i ētahi momo ika, inā koa ko ngā sardine. He nui hoki ngā waikawa ngako omega-3 kei roto i ngā ika. he mea pai mō te hauora te ngākau me te roro. Kōwhiria ngā tikanga tunu kai hauora pēnei i te tunu kai, te korohū, te parai rānei me te iti o te hinu.
5. Ngā hua manu
Kei roto i ngā hua manu te rino, inā koa kei roto i te toene. Ahakoa kāore i te nui te rino pērā i te ate, i te mīti whero rānei, he ngāwari te kimi i ngā hua manu, he utu tika, ā, ka taea te taka hei hanga i ngā momo rihi.
6. Ngā pīni (Pīni Whero, Pīni Kakariki, Rēneti)
He puna pai ngā pīni rēmana mō te rino kore-hēme, ā, he nui hoki te muka me te pūmua tipu. Ka taea te tunu i ngā pīni rēneti, ngā pīni kākāriki, me ngā pīni mung ki roto i ngā hupa, i te parāoa, i te whakaranu rānei ki roto i ngā huamata.
7. Tōfu me te Tempeh
Ētahi atu kai noa e He māmā noa te kitea o te tofu me te tempeh i Initonīhia, ā, e tika ana kia noho ko te tōfu me te tempeh kei runga rawa i te rārangi. Haunga te rino, kei roto hoki i ngā mea e rua te pūmua, te konupūmā (ina koa i roto i ētahi momo tōfu), me ngā matū hohe e puta mai ana i te whakapūkara o te tempeh. he mea pai mō nakunaku.
8. Huawhenua Kakariki (Pīnihi, Pīnihi Wai, Pūrokoro)
E kiia ana te pīnihi he huawhenua "whakanui toto" nā te mea he nui te rino i roto. Heoi, ehara i te heme te rino i roto i ngā huawhenua, nō reira he pai ake te kai tahi me te puna huaora C hei whakanui ake i te mimiti. Ko ētahi tauira o ngā ranunga ngāwari ko te pīnihi parai me te tōmato, te pūrokoro rānei me te rēmana.
9. Ngā Kākano me ngā Nati (Ngā Kākano Paukena, Hīhiama, Āmona)
He nui hoki ngā puna rino i roto i te paukena me te kākano hīhiama. Ka taea e koe te tauhiuhi i ngā kākano hīhiama ki runga i te kai, te tāpiri i ngā kākano paukena ki te ōti, te kai rānei i ngā aramona hei kai mā te tangata.
10. Ngā Wīti me ngā Hua Whakakahangia
Kei roto i ētahi pata parakuihi, ōti tere, paraoa witi whakapakari rānei he rino kua tāpirihia. Ka āwhina pea tēnei ki te whakatutuki i ō hiahia o ia rā, engari kia tūpato ki te nui o te huka, ā, whiriwhiria ngā kōwhiringa hauora ake.
11. Ngā Hua Maroke (Reme, Āperekoti Maroke, Tāte)
Kei roto i ngā hua maroke te rino, ā, he kai māmā noa iho. Heoi anō, he nui hoki ngā kaora me ngā huka māori, nō reira me whakawhāiti te kai ki ngā rahinga e tika ana.
Ngā Tohutohu mō te Whakanui i te Ngongo Rino
Kāore e ranea te whiriwhiri noa i ngā kai he nui te rino mēnā ka aukatia te mimiti. Anei ētahi tohutohu nui:
1. Whakakotahitia ki te huaora C
Ka āwhina te Huaora C i te mimiti o te rino kore-hēme. Hei tauira, kainga ngā karaka, te kuawa, te kiwi, te rōpere, te tōmato, te pepa pere rānei me ngā puna rino mai i ngā huawhenua me ngā nati.
2. Āta karohia te tī me te kawhe i te wā e kai ana
Kei roto i te tī me te kawhe ngā tannin, ka taea e ēnei te aukati i te mimiti o te rino. He pai ake te inu i ēnei i te 1–2 hāora i mua atu, i muri rānei i te kai.
3. Kia mataara ki te nui rawa o te konupūmā
Ka taea e te nui o te konupūmā te whakataetae ki te mimiti o te rino. Ehara i te mea me karo koe i te konupūmā, engari me whakarite he wā ki te kai i ngā tāpiringa konupūmā, i te miraka rānei kia kore ai e taurite ki ngā kai he nui te rino.
4. Tunua ki te paraharaha rino i ngā wā katoa e taea ai.
I ētahi wā, mā te tunu kai me ngā oko rino maka ka paku whakanui ake i te nui o te rino i roto i te kai, inā koa ko ngā hupa me ngā kai kawa.
Te Katinga
He tino kanorau ngā kai he nui te rino, mai i ngā kai kararehe pērā i te ate, te mīti whero, me ngā kaimoana, tae atu ki ngā kai tipu pērā i te nati, te tofu, te tempeh, me ngā huawhenua matomato. Mā te mārama ki te rerekētanga i waenga i te rino heme me te rino kore-heme, ka taea e koe te whakamahere atamai ake i tō tahua o ia rā kia tutuki ai ō hiahia rino. Kaua e wareware, ka pāngia hoki te mimiti rino e ngā huinga kai me ngā tikanga inu.
Mena he maha ngā wā ka ngenge koe, ka pōuri, ka puta rānei ngā tohu e tohu ana i te anemia, he pai te whakaaro ki te kai i te rino hei taahiraa tuatahi. Heoi, kia tika ai te whakatau i tō hauora , me whai tonu i ngā whakamātautau toto me te kōrero ki tētahi tohunga hauora. Mā te nui o te rino ka piki ake ō taumata pūngao, ka pai ake te mahi a ngā okana, ā, ka pai ake te kounga o tō oranga.
