Ngā Kai hei Tautoko i te Tukanga Whakaora i Muri i te Mate
He wāhanga nui te wā whakaora i muri i te mate, e whakatau ana i te tere o te whakaora o te tinana. I muri i te wikitoria i te mate, te kirika, te pokanga, ētahi āhuatanga hauora rānei, me whiwhi te tinana i te "wahie" tika hei whakatika i te kiko, hei whakaora i te pūngao, hei whakataurite i ngā wai, hei whakapakari i te pūnaha ārai mate. Ko tētahi o ngā mea nui e pā ana ki tēnei tukanga ko te kai totika. Ka taea e te kai totika te āwhina i te tere o te whakaora, engari ka taea e te kai kino te whakangāwari i te tinana, te whakaroa i ngā tohu, tae atu ki te whakaoho i te hokinga mai o te mate.
Anei ētahi kai hei tautoko i te tukanga whakaora i muri i te mate, me ngā take he pai ai ēnei kai.
1. Pūtake pūmua hei whakatika i ngā kiko o te tinana
He wāhanga matua te pūmua i roto i te hanganga o ngā pūtau, ngā uaua, me ngā kiko o te tinana. I muri i te mate, he maha ngā wā ka heke te papatipu uaua o te tinana, ka mumura, ka pakaru rānei ngā kiko e hiahia ana kia whakatikatikaina. Nō reira, he mea tino taunaki kia kai pūmua i te nui.
Ko ngā kōwhiringa kai he nui te pūmua e ngāwari ana ki te nakunaku ko:
– He hua manu (kohuatia, paraitia rānei ki te hinu iti)
– Ika (ina koa ko ngā ika iti te ngako pērā i te makarera, te tuna, te tāmure rānei)
– Heihei kore kiri
– Tōfu me te tempe
– Miraka, miraka kawa, me te tīhi (mēnā he ngāwari ki tō nakunaku)
– Ngā pīni me ngā rēneti i roto i ngā wāhanga āta haere
Mō te hunga e ngoikore ana te hiahia kai, ka taea te tāpiri i te pūmua mā te hupa heihei, te parāoa me ngā hua manu, te inu miraka kawa me ngā hua rānei.
2. Ngā warowaihā matatini hei whakaora i te pūngao
Ina mate koe, ka pau te nui o te pūngao e tō tinana ki te whawhai ki ngā mate me te whakatika i ngā pūtau. Nō reira, ka ngenge pea koe, ka ngoikore, ka kore hoki he pūngao ahakoa kua pai ake ō tohu tuatahi. Ka āwhina ngā warowaihā matatini ki te whakaora i te pūngao i ngā wā katoa atu i ngā huka noa.
Ngā tauira o ngā warowaihā matatini kua tūtohutia:
– Raihi (ka taea te hanga hei parāoa mena he uaua tonu ki te ngaungau)
– Rīwai kohuatia, rīwai koromamao rānei
– Ōtimira
- Parāoa witi
- Kūmara
- Kānga
He pai ake hoki ēnei warowaihā mō te puku i ngā kai he tino kakara, he hinuhinu rānei, inā koa i ngā wāhanga tōmua o te whakaoranga.
3. He nui ngā huaora me ngā antioxidants i roto i ngā hua me ngā huawhenua
He mea nui ngā huaora me ngā kohuke mō te whakatikatika pūtau me te tautoko i te pūnaha ārai mate. He nui hoki ngā antioxidants i roto i ngā hua me ngā huawhenua, e āwhina ana ki te whakaiti i te ahotea waikura i muri i te mahi nui o te tinana i te wā e mate ana.
Ko ngā kōwhiringa pai mō ngā hua me ngā huawhenua ko:
– Ārani, kuawa, kiwi (he nui te huaora C)
– Panana (he ngāwari ki te nakunaku, he āwhina ki te pūngao me ngā electrolytes)
– Pāpaia (e tautoko ana i te nakunaku)
– Ngā kāreti me te paukena (he nui te beta-carotene)
– Pīnihi, pūrokoro, rau māti (he nui te folate me te huaora K)
– Ngā tōmato (kei roto ko te lycopene)
Mena he ngawari tonu te nakunaku, tukatukahia ngā huawhenua kia puta he hupa mārama, kohuatia rānei kia māmā ake ai te nakunaku.
4. Ngā kai hupa hei whakamākūkū i te wai me ngā electrolytes
He maha ngā wā ka matewai te tinana i te wā e pāngia ana, inā koa me te kirika, te korere, te ruaki rānei. Me whakahoki mai ngā wai me ngā irahiko hei āwhina i te tinana kia mahi tika, kia mau tonu te toto toto tiketike, kia tere ai te ora.
Ngā kai hupa e pai ana mō te whakaora:
– Hūpī heihei me ngā huawhenua
– Hupa wheua, hupa mīti iti-ngako rānei
– Hupa pīnihi mārama
– Pāreti, raihi kōhua rānei me te wai rēmana
– Soto mārama (kaua e tino werawera, kaua hoki e tino momona)
Hei tāpiritanga, he mea nui tonu te inu wai. Mēnā e tika ana, me tango ngā tote wai ā-waha e ai ki te taunakitanga, inā koa i muri i te mate korere.
5. Ngā probiotics me ngā prebiotics hei whakaora i te hauora o te nakunaku
I muri i te mate—ina koa mēnā ka tangohia he paturopi—ka raru pea ngā tipu puku. Heoi, he pānga nui tō te hauora o te nakunaku ki te pūnaha ārai mate, nā te mea he wāhanga o te pūnaha ārai mate e hono ana ki te puku.
Ngā pūtake o ngā probiotics (huakita pai):
– Miraka miraka me ngā ahurea hohe
– Kefir
– Tempeh
– Kimchi, pīkara rānei kua whakapūkaratia (kia reka, kia aro ki te kakara me te tote)
Ngā pūtake o ngā prebiotics (he kai mā ngā huakita pai):
- Panana
– Kāriki (kua tunua mārire)
- Aniana
– Ōti
– Āparakuhi
Mā te huinga o ngā probiotics me ngā prebiotics ka āwhina i te nakunaku kia pai ake te mimiti o ngā matūkai, ka whakaiti i te tūponotanga o te mamae o te puku.
6. Ngā ngako hauora hei āwhina i te mumura me te whakaora
Ehara i te mea kino tonu te ngako. Ka tautoko ngā ngako hauora i te whakaputanga homoni, te mimiti o ngā huaora wairewa-ngako (A, D, E, K), ā, ka āwhina ki te whakaiti i te mumura ina whiriwhiria tika.
Ngā puna pai o ngā ngako hauora:
– Āwōkātō
- Hinu oriwa
– Ngā ika momona pērā i te hāmana me te sardine (he nui te omega-3)
– Āmona, nati
– Ngā purapura chia me ngā purapura harakeke
Āta karohia ngā ngako whakawhiti me ngā kai parai nui rawa nā te mea ka taea e rātou te whakanui ake i te mumura me te whakararuraru i te nakunaku.
7. Ngā kai ngāwari mō te hunga e hiahia ana ki te kai
Ehara i te mea onge te pāngia o ngā tūroro whai muri i te mate e te whakapairuaki, te mamae o te korokoro, te uaua rānei ki te horomi. I roto i ēnei āhuatanga, he ngawari ake te manawanui ki ngā kai ngawari, mahana.
Ngā kōwhiringa hei whakamātautau:
– Parāoa heihei (he iti te hinu)
– Hupa kirīmi māmā, hupa mārama rānei
– Raihi kōhua
– He inu hua me te miraka kawa
– Pūtini miraka
– Ngā hua manu kohuatia mārire (mēnā he haumaru, he tika hoki)
Ko te mea nui ko te kai iti engari i ngā wā katoa, kia tutuki ai ngā hiahia o te tinana, me te kore e akiaki i tō nakunaku kia mahi nui rawa.
8. Ngā mea kakara me ngā kai taiao hei āwhina i te whakaora
He āhuatanga ārai-mumura ētahi mea kakara, ā, ka taea hoki te whakaora i ngā tohumate iti. Ehara ngā mea kakara i te whakakapi mō te rongoā, engari ka taea e rātou te tautoko i tētahi kai hauora i te wā e ora ana.
Ngā tauira e whakamahia whānuitia ana:
– Kanekane (āwhina ki te whakapairuaki, whakamahana i te tinana)
– Turmeric (he rongoā ārai-mumura, ka taea te whakaranu ki te tunu kai)
– Honi (āwhina ki te whakaora i te mare; kaua e whakamahia mō ngā pēpi kei raro iho i te 1 tau te pakeke)
– Kāriki (e tautoko ana i te ārai mate, kainga kia taurite)
Whakamahia kia taurite, inā koa mēnā he mate puku tōu, he GERD rānei.
9. Ngā kai me whakawhāiti i te wā whakaora
Kia pai ai te whakaora, me whakaiti te kai i ētahi momo kai nā te mea ka kaha ake te mahi a te tinana:
– Ngā kai he nui te huka (ngā inu reka, te tunu nui rawa) ka puta ai te mumura
– Ngā kai parai me ngā kai momona nui e uaua ana ki te nakunaku
– Ka taea e ngā kai tino werawera te whakapataritari i te puku me ngā whekau
– He nui rawa ngā inu kawheina mēnā ka uaua te moe, ka matewai rānei
– Te waipiro, nā te mea ka aukati i te whakaoranga, ka whakararuraru hoki i te pūnaha ārai mate.
Whakatau: he mea nui te kai taurite
Me manawanui me te auau te whakaoranga mai i te mate. Kōwhiria ngā kai kei roto te pūmua e tika ana, ngā warowaihā matatini, ngā momo hua me ngā huawhenua, me ngā wai e tika ana. Kia aro hoki ki tō āhua tinana: ki te heke tō hiahia kai, kai iti ake, kai pinepine ake, ā, whiriwhiria ngā kai ngawari, ngāwari ki te nakunaku.
Mena kei a koe ētahi āhuatanga hauora pēnei i te mate huka, ngā raruraru whatukuhu, ngā mate pukupuku kino, ngā pokanga tata nei rānei, he pai ake te kōrero ki te tākuta, ki te tohunga kai rānei mō tō kai hei whakarite i tō kai kia rite ki ō hiahia hauora. Mā te kai tika, ka whai rauemi pai tō tinana hei whakatika i a ia anō—ā, ka taea e koe te hoki ki ō mahi me te kaha ake, me te hauora ake.
