Ngā Pānga o te Kai Totika Nui ki te Hauora
He mea nui te hauora mō ia tangata. I roto i te oranga o ia rā, he mea nui te kai hei whakatau i te hauora o te tangata. He mea nui te kai totika me te taurite hei tautoko i ngā mahi a te tinana me te pupuri i te oranga whānui. Heoi, i te mea kei te tipu haere te mōhiotanga ki te kai totika, kei te noho hei raruraru nui te kai nui rawa. Ka matapakihia e tēnei tuhinga he aha te kai nui rawa, ngā pānga kino ka pā ki te hauora, me ngā mahi ka taea te mahi hei whakatika i tēnei take.
He aha te Kai Totika Rawa?
Ko te kai nui rawa he āhuatanga e nui rawa ai ngā matūkai e whiwhi ana te tinana, e nui atu ana i ngā hiahia o ia rā. Kei roto i ēnei matūkai ko ngā matūkai nui pērā i te warowaihā, te pūmua, me te ngako, tae atu ki ngā matūkai iti pērā i ngā huaora me ngā kohuke.
Ahakoa he pai te ahua, ehara te kai nui i te mea pai. Ko te kai nui rawa i ngā kai, inā koa ko ngā kai he nui te kaora, te ngako kukū, te huka, me te tote, ka arahi pea ki ngā raruraru hauora nui. Kei te piki haere te hiranga o tēnei āhuatanga i tēnei ao hou, e wātea ana te kai, ā, he iti ake te kaha o te noho tinana.
Ngā Take o te Kai Nui rawa
He maha ngā āhuatanga e hua ai te kai nui rawa, tae atu ki:
1. Kai Tauritekore: Te kai i ngā kai he nui rawa ngā kaora, te ngako, me te huka, engari he iti hoki te muka, ngā huaora me ngā kohuke.
2. Te Noho Noho noa: Nā te kore o te korikori tinana me te kore o te whakakori tinana, kāore e tahuna pai ngā kaora e haere mai ana.
3. Te Kai i te Kai Tere: I ēnei rā, he mea whai hua te kai tere, engari he nui ngā kaora i roto i tēnei kai, ā, he iti hoki ngā matūkai.
4. Te Kore o te Mātauranga Kai: Ko te kore mārama ki ngā matea kai tika o te tinana ka arahi ki te kai kore whakahaere.
5. Ngā Āhuatanga Hinengaro: Ka taea hoki e te ahotea me te kore taurite o ngā kare ā-roto te whakaoho i te kai nui hei huarahi whakatau i te raruraru.
Te Pānga o te Kai Totika Nui ki te Hauora
1. Te momonatanga
Ko tētahi o ngā pānga tika o te kai nui ko te momona. Ka puta tēnei āhuatanga ina nui ake te maha o ngā kaora e kainga ana i te maha o ngā kaora e tahuna ana e te tinana. Ehara i te mea he raruraru āhua noa iho te momona, engari he pūtake hoki o ngā mate pūmau maha.
2. Mate Ngākau
Ka taea e te nui rawa o ngā kaora, inā koa mai i ngā ngako kukū me ngā ngako whakawhiti me te huka, te whakanui ake i te mōrearea o ngā mate pūnaha toto pērā i te mate ngakau me te whiu. Ko te nui o te cholesterol LDL (kino) me te iti o te cholesterol HDL (pai) he tohu noa o te kai nui rawa.
3. Te Mate Huka Momo 2
Ko te nui rawa o te huka me te kai ka hua ake te ātete ki te insulin, he āhuatanga e kore ai te tinana e aro ki te insulin, ka hua ake he taumata huka toto teitei tonu. He taahiraa nui tēnei i roto i te whanaketanga o te Mate Huka Momo 2.
4. Te toto toto tiketike
Mā te nui rawa o te tote i roto i ngā kai o ia rā ka piki ake te toto toto, e mōhiotia ana ko te toto toto tiketike. Ko te toto toto tiketike tētahi o ngā tino take mōrearea mō te mate manawa me te whiu.
5. Ngā raruraru nakunaku
Ka taea e te kai he nui te ngako, he iti hoki te muka te arahi ki ngā raruraru nakunaku, pērā i te diverticulosis, te mate kōroke, me te mate puku irritable.
6. Ngā Mate Hormonal
Ka taea e te kai nui te arahi ki ngā koretake o ngā homoni i roto i te tinana. Ka pā tēnei ki ngā huringa paheketanga o ngā wāhine, ka whakaiti i te hanga insulin, ā, ka pā ki ngā taumata o te homoni tipu.
7. Te Mōrearea o te Mate Pukupuku
E whakaatu ana hoki ngā rangahau ka taea e te kai he nui te ngako kukū, he iti hoki te muka te whakanui ake i te mōrearea o ētahi momo mate pukupuku, pērā i te mate pukupuku koroni me te mate pukupuku ū.
8. Ngā raruraru hinengaro
He maha ngā wā ka puta ngā raruraru hinengaro i te taumaha rawa, te momona rānei, pērā i te iti o te whakaaro ki a ia anō, te pouri, me te manukanuka.
Ngā Mahi Ārai
He maha ngā huarahi hei ārai me te whakatika i te kai nui rawa. Anei ētahi mahi whai hua ka taea e koe te mahi.
1. Kai Taurite
Ko te whiriwhiri i tētahi kai taurite te mea nui hei ārai i te kai nui rawa. Kai i ngā momo kai me ngā rahinga e tika ana. Arotahi ki ngā kai whai kiko, huaora, me ngā kohuke, pērā i ngā hua me ngā huawhenua, ā, whakaitihia ngā kai he nui te kaora, te ngako kukū, te tote, me te huka.
2. Te Mahi Tinana
He mea nui te whakakori tinana auau hei tahu i ngā kaora me te pupuri i te taurite o te pūngao. E taunakihia ana kia 150 meneti te iti rawa o te whakakori tinana ā-hauora kaha-waenga, kia 75 meneti rānei o te whakakori tinana kaha-kaha i ia wiki.
3. Mātauranga Kai
He mea nui te whakaako i a tātou anō me ō tātou hapori mō te hiranga o te kai taurite me te whiriwhiri i ngā kai hauora. Ka taea te whakahaere i ngā kaupapa mātauranga i ngā kura, i ngā wāhi mahi, i ngā hapori rānei.
4. Whakahaerehia te rahi o ō kai
He mea nui anō hoki te mārama me te whakahaere i te rahi o ngā kai. Kati te kai ina kī tonu koe, ā, karohia te kai i ngā kai nui rawa.
5. Te Whakahaere i te Taumahatanga
He take nui te ahotea mō te kai nui. Nō reira, he tino āwhina te whakahaere i te ahotea mā roto i ngā tikanga whakangā pēnei i te whakaaroaro, te yoga, te kōrero rānei ki tētahi tohunga hauora hinengaro.
6. Te Tūranga o te Kāwanatanga me ngā Whare Hauora
He mea nui ngā ture me ngā kaupapa here e tautoko ana i te oranga hauora hei ārai i te kai nui rawa i te taumata taupori. Kei roto i ēnei ko ngā ture mō te pānuitanga kai tere, ngā kaupapa whakatairanga hauora, me te whakapūmau kounga kai ā-motu.
Whakamutunga
He āhuatanga me aro nui ki te kai nui rawa, nā te mea ka pā mai he maha ngā pānga kino ki te hauora. Mai i te momona ki te mōrearea o ngā mate pūmau, he whānui, he uaua hoki ngā pānga o te kai nui rawa. Mā te whakahaere tika i te kai, te whakakori tinana auau, me te mātauranga kai, ka taea te aro atu me te ārai i tēnei raruraru. He mea nui ngā mahi ārai whānui hei whakaiti i te horapa o te kai nui rawa, hei whakapai ake hoki i te kounga o te oranga o te hapori.
