Kai Taurite mō ngā Whaea e Whānau ana i te U
He wā tino nui te wā whāngai ū mō te whaea me te pēpi. Ko te waiū ū te puna matua o te kai mā ngā pēpi, ā, he mahi nui tāna ki te whakapakari i tō rātou pūnaha ārai mate me te tipu me te whanaketanga. Nō reira, me aro nui ki ngā matea kai o ngā whaea whāngai ū. Ehara i te mea ko te "kai taurite" te tikanga o te kai i ngā kai utu nui, i ngā kai nui rawa rānei, engari ko te tikanga o te pupuri i tētahi kai rerekē me ngā rahinga tika me ngā tikanga hauora hei āwhina i ngā whaea kia noho hauora, kia mau tonu hoki te whakaputa waiū ū.
He aha te hiranga o te kai taurite i te wā e whāngai ana i te u?
I te wā e whāngai ana i te ū, ka whakamahia e te tinana o te whaea te pūngao me ngā matūkai hei whakaputa waiū ū. Mēnā kāore e ranea te kai a te whaea, ka whakamahia e te tinana ngā rahui kai, ā, i te wā roa ka ngāwari te ngenge o te whaea, ka pāngia e te mate, ka heke hoki te āhua o te kai. I tetahi atu taha, ki te pai te kai a te whaea , he maha ngā painga: he pai ake te whakaputa waiū ū, he tere ake te ora i muri i te whānautanga, me te kounga pai ake o te oranga mō te whaea. He mea nui kia mārama ko te kounga o te waiū ū he pai tonu, engari ka pāngia ētahi huaora me ngā ngako e te kai. Nō reira, he mea nui tonu te kai taurite.
Ngā hiahia pūngao me ngā wāhanga kai
Ko te tikanga, me nui ake te kaha e hiahiatia ana e ngā whaea e whāngai ana i te u, i tērā i mua i te hapūtanga. Heoi, me whiwhi tēnei kaha mai i ngā kai totika, kaua i ngā kai he nui te huka, te ngako kukū rānei. Ko tētahi mātāpono māmā, whai hua ko te whakanui haere i te rahi o ngā kai, me te aro ki ngā tohu hiakai me te makona. He maha ngā whaea e hiakai ana i te wā e whāngai ana i te u—he mea noa tēnei nā te mea kei te mahi te tinana ki te whakaputa waiū.
Hei karo i te kai nui rawa, whakamahia te aratohu "Whakakīia taku pereti": me whakakī te haurua o tō pereti ki ngā hua me ngā huawhenua, me whakakī te hauwhā ki ngā warowaihā, me te hauwhā ki te pūmua. Mō ngā whaea e whāngai ana i ngā u, ka taea te whakanui ake i ngā nui o te pūmua, he mea nui hoki mō te whakatikatika kiko me te whakaputa waiū ū.
Warowaihā: whiriwhiria ngā mea e whakarato ana i te pūngao pumau
Ko ngā warowaihā te pūtake matua o te pūngao. Kōwhiria ngā warowaihā matatini he nui te muka hei whakapūmau i te pūngao, hei whakamātau hoki i te makona. Hei tauira, ko te raihi parauri, te raihi mā i te rahinga ōrite, te taro witi katoa, te ōti, te rīwai, te kūmara, te manioka, te kānga, te nūru raihi rānei i te rahinga ōrite. Ka āwhina te muka ki te ārai i te mate puku, e puta pinepine ana i muri i te whānautanga, inā koa he iti tonu ngā taumata mahi.
Kaua e "whakakī" i a koe ki ngā keke reka, ki te tī mirumiru, ki te tī reka, ki ngā kai reka rānei he nui te huka i ia rā. I ētahi wā, kāore he raru, engari kaua e waiho hei puna matua mō te pūngao, nā te mea ka piki ake te mōrearea o te taumaha nui, ā, ka tere te heke o te pūngao.
Pūmua: te kī ki te whakaora me te whakaputa miraka
Ka āwhina te pūmua ki te whakatika i ngā kiko i muri i te whānautanga, ā, he wāhi nui hoki ki te hanganga o ngā wāhanga o te waiū ū. He kōwhiringa pai ngā puna pūmua kararehe pērā i te ika, te heihei, te mīti kikokore, te hua manu, me te miraka. He tino whai hua anō hoki ngā puna pūmua tipu pērā i te tempeh, te tofu, te pīni mung, te pīni whatukuhu, me te edamame, ā, he iti ake te utu.
Kei roto i ngā ika (ina koa ko ngā ika iti-mercury pērā i te hāmana, te sardine, me te makarera) ngā omega-3, he mea pai mō te whanaketanga o te roro o tāu pēpi. Mena he iti te kai ika, whiriwhiria he momo ngako hauora pērā i te āwōkātō, te nati, me te hinu oriwa, me te aro tonu ki te rahi o ngā kai.
Ngako: kaua e karohia, whiriwhiria ngā ngako hauora
He maha ngā whaea e mataku ana ki te kai ngako nā te mea e manukanuka ana rātou kei piki te taumaha. Heoi, he mea nui ngā ngako hauora mō ngā homoni, te mimiti huaora (A, D, E, me te K), me te hanganga ngako o te waiū ū. Kōwhiria ngā ngako kore-kukū mai i te ika, nati, purapura (chia, hīhiama), āwōkātō, me ngā hinu huawhenua (canola, oriwa). Whakaitihia ngā ngako kukū me ngā ngako whakawhiti mai i ngā kai parai, ngā kai tere, te kiri heihei nui rawa, me ngā kai tukatuka-tino.
Ehara i te mea ko te kore ngako te mea nui, engari ko te whiriwhiri whakaaro nui i te momo me te nui.
Ngā huaora me ngā kohuke hei aro atu
He maha ngā matūkai iti e āwangawanga ana ngā whaea e whāngai ana i te u:
1. Konupūmā: he mea nui mō ngā wheua me ngā niho hauora. Kei roto i ngā puna ko te miraka, te miraka kawa, te tiihi, te ika wheua ngohengohe (tātini), te tofu kua whakakīia ki te konupūmā, me ētahi huawhenua matomato.
2. Rino: ka āwhina i te ārai i te mate toto, inā koa mēnā ka puta te toto i te wā e whānau ana. Kei roto i ngā puna ko te mīti whero kikokore, te ate (he iti noa ngā wāhanga), te heihei, te ika, ngā huawhenua matomato, me ngā nati. Tāpirihia ki ngā puna huaora C (karaka, kuawa, tōmato) kia pai ake ai te mimiti.
3. Huaora D: Ka tautoko i te ārai mate me te hauora o te wheua. Kei roto i ngā puna ko te hihi o te rā o te ata, ngā hua manu, ngā ika momona, me ngā kai kua whakakahangia.
4. Iodine: he mea nui mō te mahi tairoi me te whanaketanga o te roro o ngā pēpi. Whakamahia te tote whai iodine, ā, kainga ngā ika/kaimoana i te iti o te kai.
5. Folate me ngā huaora B: tautoko i te pūngao me te hanganga pūtau. Kei roto i ngā puna ko ngā huawhenua matomato, ngā nati, ngā hua manu, me ngā witi.
Mena he iti noa iho tāu kai (hei tauira, he kai huawhenua tino kaha) he mate hauora rānei tōu, me kōrero ki tētahi tohunga hauora mō ngā āhuatanga e hiahiatia ana mō ngā tāpiringa.
Wai: inuhia kia nui, kaua e nui rawa
Me whai wai te whakaputanga waiū ū, engari kāore e nui rawa te inu e whakanui ake i te nui o te waiū. Ko te ture matua: inu ina matewai, ā, inu nui ake i muri i te whāngai ū. Ko te wai te kōwhiringa pai. Ka taea hoki e koe te tiki wai mai i te hupa, i ngā hua, me ngā huawhenua. Whakaitihia ngā inu he nui te huka. He pai te kawhe me te tī i te iti, engari kia tūpato mēnā ka pōrearea tō pēpi, ka uaua rānei ki te moe—mēnā koinā, whakaitihia te kai kawheine.
Te pūrākau mō ngā kai e "whakaoho ana i te whakaputanga waiū o te ū"
He maha ngā kai e whakaponohia ana ka whakaoho i te whakaputanga waiū ū, pērā i ngā rau katuk, ngā pua panana, ngā pīni matomato, te ōti rānei. He tino kai totika ētahi, ā, ka āwhina pea mēnā ka whakanuia e koe tō kai karori me te pūmua. Heoi, ko ngā "kaiwhakakaha waiū ū" tino nui ko te auau whāngai/pūpūngao tika, te piri tika, te okioki, me te whakahaere i te ahotea. Ka taea e te kai te tautoko, engari kāore e whakakapi, i ēnei mātāpono taketake.
Te haumaru o te kai: kia mau tonu te ma me te whakawhāiti i ētahi kai
Me pupuri tonu e ngā whaea e whāngai ana i te haumaru o te kai i te wā e urutau ana ō rātou tinana, ā, ka ngoikore pea te pūnaha ārai mate o te ngenge. Kōwhiria ngā kai kua tunua, kua mā, ā, kua rongoatia tika. Whakawhāitihia te kai i ngā ika he nui te mercury (hei tauira, te mango, te marlin, te swordfish) me te ate i roto i ngā wāhanga nui nā te mea he nui te huaora A kei roto . Me karo i te waipiro; ki te kore e taea, me whakarite te wā tika me te kōrero ki tētahi tohunga hauora.
He tauira o tētahi tahua māmā mō ia rā
Anei tētahi tauira o tētahi kai whai hua (ka taea te whakarerekē):
– Parakuihi: ōti me te panana + hua manu kohuatia + wai
– Kai Maamaa: miraka kawa/miraka māori + ngā hua rākau
– Kai tina: raihi + makarera + pīnihi parai me te kāreti + tempeh
– Kai mātao o te ahiahi: he pīnati kohuatia, he pīni kakariki rānei, ina hiahiatia
– Kai tina: hupa heihei huawhenua + rīwai/kukama + hua rākau
– I mua i te moe (mēnā e hiakai ana): he taro witi katoa + he pata pīnati angiangi, he karāhe miraka rānei
Ko te mea nui ko te kanorau me te auau, ehara i te hiahia kia tino tika.
Te Katinga
Ko te kai taurite mō ngā whaea whāngai u e whakakotahi ana i ngā momo kai totika, ngā rahinga kai e tika ana, ngā whiringa ngako hauora ake, te wai pai, me ngā tikanga oranga tautoko pēnei i te moe nui me te whakahaere i te ahotea. Kāore e hiahiatia he kai uaua. Tīmata iti: tāpirihia ngā huawhenua me te pūmua ki ia kai, whiriwhiria he kai totika, me te inu i te nui o te wai. Mā te kai pai ka āwhina i ngā whaea ki te whakatere i ngā rā tōmua o te tiaki i ā rātou pēpi, ā, ka whiwhi ā rātou pēpi i te tautoko pai rawa atu mai i te waiū u tino pai.
Ki te hiahia koe, ka taea e au te hanga i tētahi putanga pūtaiao/ōkawa ake o tēnei tuhinga, ka taea rānei e au te tāpiri i tētahi rārangi hokohoko ā-wiki me ngā tohutao poto mō ngā whaea e whāngai ana i ngā u.
