Te Pūtaiao Kai me ngā Pānga o te Nohopuku ki te Hauora
He mahi whānui te nohopuku i roto i ngā ahurea me ngā whakapono maha, tae atu ki Initonīhia. Haunga tōna uara wairua, kua arohia hoki te nohopuku e te ao hauora nā tōna pānga ki te pākia o te tinana. Mai i te tirohanga kai, ehara i te mea ko te "pupuri i te hiakai me te matewai" anake te nohopuku, engari he huringa i roto i ngā tauira kai e pā ana ki te kai pūngao, te taurite matūkai, te mahi homoni, tae noa ki te hanganga o te tinana. E matapakihia ana e tēnei tuhinga te pānga o te nohopuku ki te hauora, ngā painga pea, ngā mōrearea hei mōhio, me ngā rautaki kai mō te nohopuku haumaru me te hauora.
Te pūtaiao kai: te pūtake mō te mārama ki ngā hiahia o te tinana
E ako ana te pūtaiao kai i te whakamahinga a te tinana i ngā matūkai mai i te kai hei whakaputa pūngao, hei hanga me te whakatika i ngā kiko, me te whakahaere i ngā tukanga ā-tinana. Kei roto i ngā matūkai nui ko ngā warowaihā, ngā pūmua, me ngā ngako. Ko ngā warowaihā te pūtake matua o te pūngao, he mea nui ngā pūmua mō ngā uaua, ngā whākōkī, me te pūnaha ārai mate, ko ngā ngako ia he wāhi nui ki te whakaputa homoni, te mimiti i ngā huaora wairewa-ngako, me te rokiroki pūngao. Ko ngā matūkai iti, pērā i ngā huaora me ngā kohuke, he iti noa te rahinga e hiahiatia ana engari he mea nui, pērā i te rino mō te hanganga toto whero me te konupūmā mō te hauora o te wheua.
He rerekē ngā matea kai o ia tangata, o ia tangata, e pāngia ana e te tau, te ira tangata, te korikori tinana, ngā āhuatanga hauora, me te hanganga tinana. I te wā nohopuku, ko te wero nui o te kai ko te whakatutuki i ēnei matea i roto i te wā kai whaiti, me te kore e puta he nui rawa o ngā kaora, he kore rānei o ngā matūkai.
He aha te mea ka pa ki te tinana i te wā e nohopuku ana?
Ina kore te tinana e whiwhi kai mō ngā haora maha, ka huri ki ngā tikanga tuku pūngao mai i ngā rahui ā-roto. He maha ngā wāhanga matua ka puta:
1. Te whakamahinga o te huka toto me te glycogen
I ngā haora tuatahi i muri i te kai whakamutunga, ka pau te hukahuka i roto i te toto i te tinana. Whai muri i tēnā, ka tīmata te wawahi i ngā rahui glycogen i roto i te ate hei hukahuka hei pupuri i te pumau o ngā taumata huka toto.
2. Huri ki te tahu ngako
Ina tīmata te mimiti o te glycogen, ka whakanuia e te tinana te wawahi ngako ki ngā waikawa ngako me ngā ketone hei pūtake pūngao. E kiia ana tēnei ko te "tahu ngako," e kitea nuitia ana i te wā nohopuku roa.
3. Ngā huringa homoni
Ka pā te nohopuku ki ngā homoni pērā i te insulin, te glucagon, me ngā homoni ahotea pērā i te cortisol. I te nuinga o te wā, ka heke te insulin i te wā e nohopuku ana, ka taea e tēnei te akiaki i te whakamahinga o te ngako hei pūngao. Heoi, ka pā tonu tēnei urupare ki te hanganga o te kai e kainga ana i te wā o te suhuor (kai i mua i te ata) me te iftar (wā i te nohopuku).
4. Te whakarerekē i te manawataki o te tinana
Nā te mea ka rerekē ngā wā kai, ka whakarerekētia ngā manawataki o te tinana. Ka pāngia pea ngā putanga hauora i te wā nohopuku e ngā tauira moe, ngā wā mahi, me ngā whiringa kai.
Ngā painga o te nohopuku mō te hauora e ai ki ngā kitenga maha
Ina oti te kai taurite, he maha ngā painga ka puta mai i te nohopuku:
1. Āwhina ki te whakahaere taumaha
Ka taea e te nohopuku te whakaiti i te nui o ngā kaora e kainga ana e ētahi tāngata i ia rā, inā koa mēnā kāore rātou e "utu" i tā rātou nohopuku i te wā e mutu ai te nohopuku. Mēnā he iti noa te kaora, ka taea te whakaheke taumaha, ko te nuinga mai i te nui o te ngako. Heoi, kāore te whakaheke taumaha e puta aunoa - ki te nui rawa te kai i te wā e mutu ai te nohopuku, ka taea e koe te piki ake te taumaha.
2. Whakanuia te aro o te insulin
I ngā wā maha, mā te nohopuku me te whiriwhiri kai hauora ka āwhina i te whakapai ake i te aro o te tinana ki te insulin, arā, ka pai ake te whakamahi a te tinana i te huka. Tērā pea he painga tēnei mō te ārai i te ātete ki te insulin me te mate huka momo 2, ahakoa mō te hunga mate huka, me aroturuki me te whakarerekē te nohopuku kia rite ki ngā āhuatanga hauora.
3. Tautoko i te hauora o te ngākau
Ina pai ake ngā tikanga kai—me te iti o ngā kai parai, ngā huka tāpiri, me ngā kai tukatuka rawa—ka pā pai te nohopuku ki ngā kōtaha lipid (te cholesterol me ngā triglycerides) me te toto toto. Ko tēnei pānga ka whakawhirinaki nui ki te kounga o te kai i mua i te ata me te kai iftar.
4. Whakapai ake i te whakahaere i te hiahia kai
Mā te nohopuku ka āwhina i ētahi tāngata kia pai ake te kite i ngā tohu o te hiakai me te makona. Mā te roa o ngā wā i waenga i ngā kai ka whakaiti i te tikanga o te kai paramanawa tonu, ka hua ake he tauira kai kua whakaritea.
5. Ngā pānga pea o te whakatikatika pūtau
He maha ngā rangahau kua kōrero mō te nohopuku me ngā tukanga pēnei i te autophagy (te hangarua o ngā wāhanga pūtau). Heoi, kei te rangahauhia whānuitia tonutia ēnei painga, ā, kaua e whakamahia hei whakamārama mō te nohopuku nui, kore tirotiro.
Ngā mōrearea o te nohopuku mēnā kāore i te tika te kai
Kāore e puta he hua pai i te nohopuku mēnā kāore e whai whakaaro ki ngā mātāpono kai. Ko ētahi o ngā mōrearea pea ko:
1. Te maroke o te wai
Mā te kore inu wai i te ata ki te ahiahi ka matewai, inā koa i te rangi wera, i te wā rānei e kaha ana te mahi tinana. Ko ngā tohu o te matewai ko te whanoke, te ngoikore, te mimi kukū, me te iti o te kukū.
2. Te ngoikore o te toto, te koretake rānei o te huka toto
Mō ētahi tāngata, inā koa te hunga mate huka, te hunga rānei kua taunga ki ngā tikanga kai koretake, ka taea e te nohopuku te whakaheke nui i te huka toto, te piki rānei i te wā e mutu ai te nohopuku nā te nui rawa o te kai i ngā huka māmā.
3. Ngā mate nakunaku
Mā te kai tere rawa, nui rawa hoki i te wā e mutu ai te nohopuku, inā koa he nui te ngako me te raukikī, ka pupuhi te puku, ka mamae te puku, ka puta rānei te waikawa ruku (GERD).
4. Ngā ngoikoretanga o te kai
Mā te poto o te wā kai ka kore pea he pūmua, he muka, he huaora, he kohuke hoki e hiahiatia ana mēnā kāore i te rerekē te tahua. Hei tauira, mā te kore o te muka ka puta te mate puku.
5. Te ngaronga o te papatipu uaua
Ki te kore e ranea te kai pūmua, ā, kāore hoki i te taurite te korikori tinana, ka taea e te tinana te wawahi i te pūmua uaua hei pūngao. He maha ngā wā ka puta tēnei i ngā kai he iti rawa ngā kaora, he whakawhirinaki noa rānei ki ngā warowaihā me ngā kai parai i te wā e mutu ai te nohopuku.
Ngā rautaki kai hei pupuri i te hauora o te nohopuku
Hei whakanui ake i ngā painga o te nohopuku, ko te mea nui ko te kounga, te rahi o te kai, me te auau o te kai.
1. Sahur: arotahi ki te noho kī tonu mō te wā roa
Kōwhiria ngā kai e puhoi ana te nakunaku, ā, he nui hoki te muka:
– Ngā warowaihā matatini: raihi parauri, ōti, taro witi katoa, kūmara.
– Pūmua: hua manu, ika, heihei kikokore, tempeh, tōfu, miraka kawa.
– Ngako hauora: āwōkātō, nati, hinu oriwa kia taurite.
– Ngā huawhenua me ngā hua hei whāngai i te muka me ngā matūkai moroiti.
Āta karohia te sahur he tote rawa, he reka rawa rānei, nā te mea ka nui ake te matewai, ka tere hoki te heke o te kaha.
2. Whakamutua te nohopuku: āta haere, kaua e nui rawa
Tīmata ki te wai me ngā kai māmā ki te nakunaku. He kōwhiringa pai ngā tāte, engari kia tūpato ki te rahi o ngā kai. Muri iho, haere tonu ki te kai matua taurite: he haurua pereti huawhenua, he hauwhā pūmua, me te hauwhā warowaihā matatini. Āta karohia ngā kai parai nui rawa, nā te mea ka uaua ake te nakunaku i te nui o te ngako kukū.
3. Kia aro ki te makuku
Ngāna kia nui te inu i waenganui i te wā okioki me te kai i mua i te ata. He rautaki māmā ko te wehewehe i tō inu kia maha ngā wā: i muri i te wā okioki, i muri i te tina, i mua i te moe, i te oho ake, me te ata. Kōwhiria te wai hei puna wai matua māu; whakawhāitihia ngā inu tino reka me te nui rawa o te kawheine.
4. Kia kaha tonu, engari whakatikatikahia te kaha
Mā te hikoi i muri i te wā okiokinga ka āwhina i te whakahaere i te huka toto me te nakunaku mā te whakakorikori tinana māmā ki te whakaōrite. Mā te whakakorikori tinana māmā ka āwhina i te pupuri i te papatipu uaua, inā koa mēnā he nui te pūmua e kainga ana.
5. Te whakahaere i te moe me te ahotea
Ka taea e te kore moe te whakanui ake i ngā homoni hiakai me te whakaiti i te whakahaere i te hiahia kai. Nō reira, he mea nui anō hoki te whakahaere i tō wā okiokinga i te wā nohopuku hei pupuri i te whakahaere i tō pākia o te tinana me ngā whiringa kai.
Ko wai me tūpato?
He maha ngā rōpū e hiahia ana kia kōrero ki te taote i mua i te nohopuku: te hunga mate huka, te mate tākihi, te mate puku kino, ngā wāhine hāpu me te hunga whāngai u, te hunga kua pāngia e ngā mate kai, me te hunga kaumātua me ētahi āhuatanga hauora. Kaua te nohopuku e whakararuraru i tētahi mate o nāianei, e whakararuraru rānei i a rātou.
Whakamutunga
Mai i te tirohanga kai, ko te nohopuku he panoni i ngā tauira kai e pā ana ki te pākia o te tinana, ngā homoni, me ngā whiringa kai o ia rā. Ka taea e te nohopuku te kawe mai i ngā painga—pēnei i te āwhina ki te whakahaere taumaha, te whakapai ake i ngā tikanga kai, me te tautoko i te hauora pākia o te tinana—ina mahia me te kai taurite, te wai nui, me ngā tikanga kai aro nui. Heoi, ka taea hoki e te nohopuku te whakararuraru i te matewai, ngā mate nakunaku, me te korenga o ngā matūkai mēnā ka nui rawa te kai i te wā iftar, i te kounga iti rānei i te suhoor. Hei whakamutunga, ko te nohopuku hauora ehara i te mea ko te pehi i te hiakai anake, engari ko ngā rautaki kai tika, te mōhio ki te tinana, me ngā whiringa kai taurite.
Ki te hiahia koe, ka taea e au te whakarerekē i tēnei tuhinga ki tētahi horopaki motuhake (hei tauira, te nohopuku i te marama o Ramadan, te nohopuku ā-wā, te nohopuku rānei mō te mate huka) me te tāpiri i tētahi rārangi tahua o ia rā e whai kiko ana.
