Me pēhea te whakarite i tō kai i runga i te pūtaiao kai
Ko te whakahaere i tō kai tetahi o ngā mea tino nui hei pupuri i te hauora pai. Ehara i te mea ka pā ki te taumaha anake, engari ka taea hoki e te kai tika te whakanui ake i te kaha, te manawanui, me te whakapai ake i te mahi hinengaro me te tinana. E ai ki te pūtaiao kai, ko te whakahaere i tō kai me mārama koe ki ngā momo matūkai e hiahiatia ana e tō tinana me pēhea te kai i aua matūkai i roto i ngā ōwehenga tika.
Te Hiranga o te Mōhio ki ngā Matūkai Matotoru me ngā Matūkai Moroiti
E whakaakona ana e te pūtaiao kai e rua ngā momo matūkai matua e hiahiatia ana e te tinana tangata: ngā matūkai nui me ngā matūkai iti. Ko ngā matūkai nui ko ngā warowaihā, ngā pūmua, me ngā ngako, e whakarato ana i te pūngao me te whai wāhi nui ki ngā mahi a te tinana. Ahakoa e hiahiatia ana ngā matūkai iti i roto i ngā rahinga iti, he mea nui hei pupuri i ngā tukanga koiora nui.
Warowaihā
Ko ngā warowaihā te pūtake matua o te pūngao o te tinana. E rua ngā momo warowaihā: he māmā, he matatini. Ko ngā warowaihā māmā, pērā i te huka, ka tere te pakaru, ā, ka tere te whakanui ake i te pūngao, engari ka tere hoki te pakaru o te pūngao. He rerekē, ko ngā warowaihā matatini, pērā i ngā mea kei roto i ngā witi katoa, ngā huawhenua, me ngā hua, ka puhoi ake te pakaru, ka nui ake te pūngao pumau me te pumau.
pūmua
Ko te pūmua tētahi atu wāhanga nui. E hiahiatia ana te pūmua hei hanga me te whakatika i ngā kiko o te tinana, tae atu ki ngā uaua, te kiri, me te makawe. Ko ngā puna pai o te pūmua ko ngā mīti kikokore, ngā ika, ngā hua manu, ngā nati, me ngā hua miraka . Hei tāpiri, he mahi nui tā te pūmua ki ngā mahi homoni me ngā mahi whākōkī a te tinana.
Lemak
Ahakoa he maha ngā wā ka kitea te ngako i te kino, he wāhanga nui tonu ia o te kai hauora. Ka whakaratohia e te ngako ngā waikawa ngako nui e kore e taea e te tinana te whakaputa, ā, ka āwhina hoki i te mimiti o ngā huaora wairewa-ngako pērā i ngā huaora A, D, E, me K. Heoi, he mea nui kia wehewehea i waenga i ngā ngako hauora, pērā i ngā waikawa ngako omega-3 e kitea ana i roto i te ika me ngā nati, me ngā ngako whakawhiti, e kitea nuitia ana i roto i ngā kai tukatuka.
Ngā matūkai iti
He mea nui ngā huaora me ngā kohuke mō ngā matūkai iti. He maha ngā mahi a ngā huaora i roto i te tinana, mai i te pupuri i te kiri hauora ki te tautoko i te pūnaha ārai mate. He mea nui ngā kohuke, pērā i te konupūmā me te rino , mō te mahi hauora o te wheua me te kawe hāora i roto i te toto. He maha ngā hua, ngā huawhenua, ngā witi, me ngā hua kararehe e whakarato ana i te huinga o ngā huaora me ngā kohuke e tika ana mō te hauora pai.
Ngā Mātāpono Taketake o te Whakahaere Kai e Hangai ana ki te Pūtaiao Kai
Ehara i te mea ko tāu e kai ana anake te mea nui ki te whakahaere i tō kai, engari ko te pēhea me te wā e kai ai koe. Anei ētahi mātāpono taketake hei maumahara māu i runga i te pūtaiao kai:
1. Kai i te Kai Taurite
Me whakauru he taurite o ngā matūkai nui me ngā matūkai iti ki roto i tētahi kai pai. Mā te kai i ngā momo kai mai i ia rōpū kai ka āwhina i tō tinana ki te whiwhi i ngā matūkai katoa e hiahiatia ana e ia. Hei tauira, ko te nuinga o te wā, he haurua o ngā hua me ngā huawhenua kei roto i tētahi pereti hauora, he hauwhā o ngā witi katoa, me te hauwhā o ngā pūmua kikokore.
2. Te Whakahaere i ngā Wāhanga
Ahakoa he mea nui te kai i ngā kai hauora, he mea nui anō hoki te whakahaere i ngā wāhanga kai. Mā te kai nui rawa, tae atu ki ngā kai hauora, ka piki ake te taumaha me ētahi atu raruraru hauora. Kia aro ki te rahi o ngā wāhanga kai, ā, kia kaha ki te kai i ngā nui e ea ai ō hiahia pūngao o ia rā.
3. Āta karohia ngā kai tukatuka
He nui te huka, te tote, me te ngako kei roto i ngā kai tukatuka, engari he iti noa ngā matūkai whai hua. He iti te muka i roto i ngā kai pēnei i te keke, te monamona, te kai tere, me ētahi atu kai kua tākaihia, ā, he nui hoki ngā tāpiringa matū. Ko te ngana ki te kai i ngā kai taiao me te kai iti iho i ngā kai tukatuka tētahi o ngā huarahi pai hei whakarite kia whiwhi koe i ngā matūkai e hiahiatia ana e tō tinana.
4. Kia tupato ki te inu wai
He wāhanga nui te wai o te kai taurite. E 60% te wai e titoa ana i roto i ō tātou tinana, ā, koia te pūtake o ia pūnaha o roto i tō tātou tinana. Ka āwhina te wai ki te kawe i ngā matūkai ki ngā pūtau, ka tango i ngā para i te tinana, ā, ka pupuri i te pāmahana tinana kia pumau. Kia nui te wai e inuhia ana e koe i ia rā, ā, karohia ngā inu huka, ngā inu kawheine rānei.
5. Whakatakotoria ngā Wā Kai
Haunga te aro ki tāu e kai ana, ka whakanuia hoki e ngā kaipūtaiao kai te hiranga o te wā e kai ai koe. Mā te kai auau ka āwhina i te whakahaere i te pākia o te tinana me ngā taumata pūngao puta noa i te rā. Ko te kai i ngā kai e toru i te rā me ngā kai hauora i waenganui ka āwhina i te pupuri i ngā taumata huka toto pumau me te ārai i te hiakai nui.
6. Whakaarohia ngā hiahia whaiaro
He rerekē ngā matea kai o ia tangata, o ia tangata, i runga i te tau, te ira tangata, te taumata mahi, me ngā āhuatanga hauora. Hei tauira, he nui ake te pūmua e hiahiatia ana e te kaitākaro i te tangata kāore e kaha ana ki te mahi tinana. Waihoki, he nui ake te rino me te waikawa folic e hiahiatia ana e ngā wāhine hāpu i ngā wāhine kāore i te hāpu. Nō reira, he mea nui kia mārama koe ki ngā matea motuhake o tō tinana, ā, kia rite ki tāu kai.
Te Whakatakoto i tētahi Kai mō ngā Whāinga Motuhake
Haunga ēnei mātāpono whānui, tera anō ētahi wā me whakarerekē tō kai mō ngā whāinga motuhake, pērā i te whakaiti i te taumaha , te whakanui ake i te papatipu uaua, te whakahaere rānei i ētahi āhuatanga hauora. Anei ētahi whāinga motuhake me pēhea te whakarerekē i tō kai kia tutuki ai ēnei whāinga:
Whakaitihia te taumaha
Ko te whakahaere i tō kai hei whakaiti i te taumaha ko te whakaiti i te nui o te kaora e kainga ana, me te whakarite tonu kei te whiwhi tonu koe i te nui o te kai totika. Kia arotahi ki ngā kai iti-kaora, whai matūkai, pērā i ngā hua me ngā huawhenua. He mea nui anō hoki te whakaiti i te huka me te ngako kukū. Hei tāpiri, mā te pupuri i te whakahaere i te nui o te kai me te kai i ngā kai iti ake, auau ake, ka āwhina i te ārai i te hiakai nui.
Whakanuia te papatipu uaua
Mō te hunga e hiahia ana ki te whakanui i te papatipu uaua, he mea tino taunaki kia nui ake te kai pūmua. He kōwhiringa pai ngā puna pūmua kounga teitei pērā i te mīti kikokore, te ika, te hua manu, me ngā hua miraka. Kaua e wareware ki ngā warowaihā matatini me ngā ngako hauora, he mea nui hei whakarato pūngao i te wā e whakakorikori ana. He mea nui anō hoki te whakarerekē i tō kai kia nui ake ai te anabolism i muri i te whakakorikori tinana mā te kai pūmua me ngā warowaihā i roto i te 30 meneti o te whakakorikori tinana.
Te Whakahaere i te Mate Huka
Me tino tupato te hunga mate huka ki tā rātou kai warowaihā. Mā te karo i ngā warowaihā māmā me te whiriwhiri i ngā warowaihā matatini he iti te taupū glycemic ka āwhina i te whakahaere i ngā taumata huka toto. He mea nui anō hoki te pupuri i ngā wā kai auau hei ārai i ngā pikinga huka toto. He wāhi nui anō hoki ētahi atu matūkai pēnei i te muka, te pūmua, me ngā ngako hauora ki te whakahaere i te mate huka.
Whakamutunga
Ko te pupuri i tētahi kai tika te mea nui ki te whakatutuki me te pupuri i te hauora tino pai. I runga i te pūtaiao kai, he mea nui kia mārama me te mahi i ngā mātāpono taketake pēnei i te kai taurite, te whakahaere i ngā wāhanga, te whiriwhiri i ngā kai taiao, te aro ki te inu wai, te whakarite kai, me te whakarerekē i ngā hiahia kai i runga i ngā āhuatanga takitahi. Mā te mārama me te whakamahi i tēnei mōhiotanga, ka taea e koe te whakarite kia whiwhi tō tinana i ngā matūkai e hiahiatia ana hei mahi tika i ia rā. Kia mahara ko te auau te mea nui, ā, ko ngā huringa iti i roto i tō kai ka pā nui ki te hauora mō te wā roa.
