Kai Totika hei Pupuri i te Taumaha Tino Pai
Ehara i te mea ko te whakaiti noa i ngā rahinga kai, ko te whakakori tinana rānei te mea nui, engari ko te pupuri i te taumaha pai. Ko te mea nui ko te mārama ki te kai tika—te whakahaere atamai i tō kai kia nui ai te pūngao, kia pai ai te pākia o te tinana, kia roa ai te wā e makona ai. Ehara i te mea ko te taumaha pai te tikanga he "kikokore," engari he āhua kei roto te hanganga tinana (ngako, uaua, me ngā wai) i te awhe hauora, e tautoko ana i te manawanui, te oranga tinana, me te kounga o te oranga.
E matapakihia ana e tēnei tuhinga ngā mātāpono kai hei āwhina i te pupuri i te taumaha tinana tino pai i roto i te huarahi pono me te pumau, me te kore he huarahi tino uaua ka nui ake te uaua.
1. Kia Mārama ki te Ariā o te Taurite Pūngao
Ka pāngia te taumaha o te tinana e te taurite pūngao: arā, te maha o ngā kaora e kainga ana mai i te kai me te inu, ki te whakatauritea ki ngā kaora e whakamahia ana e te tinana mō ngā mahi me ngā mahi taketake (te manawa, te ngakau, te mahi a ngā okana, me ērā atu). Mēnā ka nui ake te kai e kainga ana i te mea e hiahiatia ana, ka piki ake te taumaha. Mēnā ka iti iho te kai, ka heke te taumaha.
Heoi, ko te arotahi noa ki ngā "kaora" ka ārahi i te tangata ki te wareware i te kounga o te kai. E rua ngā kai he rite te maha o ngā kaora, ka rerekē te pānga ki te makona, ki te taumata huka toto, me ngā tikanga kai. Koia te take he pai ake te pupuri i te taumaha hauora mēnā ka whakatairangahia e koe te kai taurite, kaua ko te tatau noa.
2. Whakamahia ngā Mātāpono o te Kai Taurite: Te Matū me te Matūriki
Ko te tikanga o te kai taurite ka whiwhi te tinana i ngā matūkai nui (warowaihā, pūmua, ngako) me ngā matūkai moroiti (huaora me ngā kohuke) e ai ki ngā hiahia.
– Ko ngā warowaihā te pūtake matua o te pūngao. Kōwhiria ngā warowaihā matatini pērā i te raihi parauri, te ōti, te kūmara, te rīwai, te kānga, me te taro witi katoa kia mau tonu ai te pūngao, kia roa ai hoki te makona.
– Ka āwhina te pūmua ki te hanga uaua, ki te whakatika kiko, me te whakanui ake i te makona. He mea nui anō hoki te pūmua mō te pupuri i te papatipu uaua i te wā e whakaiti ana, e pupuri ana rānei i te taumaha.
– E hiahiatia ana ngā ngako hauora mō ngā homoni, te mimiti huaora, me te hauora o ngā pūtau. Me karo i te kai nui rawa o ngā ngako kukū me ngā ngako whakawhiti.
I taua wā tonu, ko ngā huaora me ngā kohuke—pērā i te huaora D, te rino, te konupūmā, te konupora, me te konutea—e tautoko ana i te pākia o te tinana me te pūnaha ārai mate. Ka taea e te korenga o ngā matūkai iti te whakaoho i te ngoikore, te hiakai, te hiahia nui rānei.
3. Pūmua: Ka whakakī tonu i a koe, ka tautoko hoki i ngā uaua
E kiia ana te pūmua he "patu" hei pupuri i te taumaha hauora nā te mea ka kaha ake te mākona i ngā warowaihā māmā. Hei tāpiri, ka āwhina te pūmua ki te pupuri i te papatipu uaua. Ko te pai ake o tō papatipu uaua, ko te pai ake o te mahi a tō pūnaha io.
Ngā puna pūmua e taunakitia ana:
– Ika (tuna, hāmana, sardine, ika kāpeti)
– Heihei kore kiri, hua manu
– Tōfu, tempeh, te edamame
– Miraka iti te ngako, miraka kawa kore huka, tiihi e ranea ana
– Ngā nati (kia iti te nui o te kai nā te mea he nui ngā kaora)
Ngāna kia whakaurua he pūmua ki ia kai, tae atu ki te parakuihi, nā te mea ka whakaitihia e te parakuihi he nui te pūmua te kai nui i muri i te rā.
4. Warowaihā: Kōwhiria ngā mea tika, kaua e karohia
He maha ngā tāngata e karo hē ana i ngā warowaihā. Heoi, e hiahiatia ana ngā warowaihā hei pūngao, inā koa mēnā he tangata kaha koe. Ko te raruraru ko ngā momo warowaihā e tere ai te piki o te huka toto, pērā i ngā inu huka, te taro mā, ngā keke, ngā pihikete, me ngā wāhanga nui o te raihi kāore he muka.
He rautaki whakaaro nui ake:
– Whakakapia ngā warowaihā māmā ki ngā warowaihā matatini
– Whakatauritehia te nui o ngā warowaihā ki te pūmua me ngā huawhenua
– Kia tūpato ki te āhua o tāu tunu kai: he nui te tāpiri o ngā kaora ki te parai.
Mā te whiriwhiri i ngā warowaihā whai muka, ka taea e koe te pupuri i te pūngao pumau me te whakaiti i te hiakai e puta wawe mai ana.
5. Ngā Ngako Hauora: He mea nui, engari me whakahaere
Mā ngā ngako hauora ka whakakīkī ake i te kai, ā, he mea nui hoki mō te hauora o ngā homoni. Heoi, nā te mea he nui ngā kaora i roto i te ngako mō ia karamu, me whakaiti tonu te kai.
Kōwhiria ngā ngako hauora mai i:
– Āwōkātō
– Ngā nati me ngā kākano (chia, flaxseed, paukena)
– Hinu oriwa, hinu canola
– Ika momona (pūtake o te omega-3)
Tepe:
- Kai parai
- Kai tere
– Ngā kirīmi, ētahi pata, me ngā hua he nui te ngako whakawhiti
– He nui te ngako me te tote i roto i ngā mīti tukatuka
6. Muka: Te Matua ki te Nakunaku me te Whakahaere i te Hiahia
He mea nui te muka hei pupuri i te taumaha hauora, nā te mea ka whakaroa i te nakunaku, ka whakatairanga i te makona, ā, ka pupuri i te hauora o te puku. Ka āwhina hoki ki te whakahaere i ngā pikinga huka toto ka puta ai te hiakai.
Ngā puna pai rawa atu o te muka:
– Ngā huawhenua (pīnihi, pūrokoro, kāreti, pīni matomato)
– Ngā hua (āporo, pea, papaya, karaka)
– Ngā nati me ngā purapura
– Ngā witi katoa (ōti, raihi parauri)
Ko te mea pai, i ia kai, me whakakī te haurua o tō pereti ki ngā hua me ngā huawhenua. Mā tēnei ka noho nui ngā kai engari ka ārai i te nui rawa o ngā kaora.
7. Whakatakotoria ngā Wāhanga me ngā Tauira Kai kia Pūmau
Kāore e hiahiatia he kai hauora kia uaua. Ka taea e koe te whakamahi i te ariā "pereti hauora":
– ½ pereti: huawhenua me ngā huarākau
– ¼ pereti: pūmua (ika/heihei/tōfu/tempeh/hua manu)
– ¼ pereti: warowaihā matatini
He mea nui ake te auau i te hiahia kia tino tika. Ki te kai nui rawa koe i tēnei rā, kāore he take e "utu" ai koe mā te kai nui rawa atu i te rā e whai ake nei. Hoki mārire noa ki te oranga hauora.
8. Whakaitihia te Huka Tāpiri me ngā Inu Nui-Kaiora
He tokomaha te hunga kāore e mau tonu tō rātou taumaha pai, ehara i te mea nā te nui o te kai e kainga ana e rātou, engari nā te mea e inu ana rātou i ngā inu huka pērā i te tī reka, te kawhe me te huka me te kirīmi, ngā inu kua tākaihia, te tī mirumiru, te houra rānei. Ka ngāwari te tāpiri i ngā kaora ki ēnei inu, engari kāore e whakakī.
Ngā mahi māmā:
– Ko te inu wai te mea nui hei whiringa
– Whakawhāitihia te huka i roto i te kawhe/tī
– Kōwhiria he miraka kawa kore huka, he hua hou rānei hei kai reka
Mā te whakaiti i te huka i tāpirihia ka āwhina i te whakatau i tō wairua me tō pūngao, kia māmā ake ai te pupuri i ō tikanga kai.
9. Kaua e wareware ki te inu wai me te moe
Kāore te kai tika e tū motuhake. Mā te kore e inu i te nui o te wai ka whakaaro te tinana kei te hiakai ia, engari kei te matewai tonu. I taua wā, mā te kore moe ka whakanui ake i ngā homoni hiakai, ka whakaiti i te mana whakahaere i a koe anō, ka nui ake te tūponotanga ka hiahia koe ki ngā kai he nui te huka me te ngako.
Whāinga:
– Inuhia he wai e ranea ana i te roanga o te rā (whakarerekētia kia rite ki ngā mahi me te rangi)
– 7–9 hāora moe mō te nuinga o ngā pakeke
10. Hangaia he mahere tūturu, ka taea hoki te whakamahi.
He mahi roa te pupuri i te taumaha tino pai. Kōwhiria he rautaki e tika ana mō tō mahinga:
– Whakaritea he kai hauora ki te kāinga
– Mauria mai he kai mēnā he maha āu kai i waho
– Kōwhiria ngā kai hauora pērā i te hua rākau, te nati (he iti noa ngā wāhanga), te miraka kawa rānei.
– Whakamahia te ture 80/20: 80% kai whai kiko, 20% ngāwari
Mā tēnei huarahi ka āwhina i a koe ki te kai me te kore hara, me te pupuri tonu i te taurite.
Te Katinga
Ko te kai tika hei pupuri i te taumaha pai ehara i te mea he kai tino pakari, engari he huinga o te kounga kai, te taurite o ngā matūkai nui, te muka e tika ana, te huka tāpiri kua whakahaeretia, me ngā tikanga oranga tautoko pēnei i te moe me te wai. Mā te whiriwhiri i ngā kai katoa, te whakanui ake i te pūmua me ngā huawhenua, te whakawhāiti i ngā inu huka, me te pupuri i te rahi o ngā kai, ka taea e koe te pupuri i tō taumaha pai i roto i te hauora me te pumau.
Mena kei a koe ētahi āhuatanga hauora (pēnei i te mate huka, te cholesterol teitei, te mate nakunaku rānei), me toro atu ki te tākuta, ki te tohunga kai rānei, mō ngā taunakitanga kai whaiaro ake, haumaru ake hoki.
