Tahua Kai Hauora mō te Hunga Mate Kauti
He mate te kauti e puta ana ina piki ake te taumata o te waikawa uric i roto i te toto, ka hanga he tioata ka kohia ki roto i ngā hononga. Nō reira, ka pāngia te hunga e pangia ana e te mamae, te pupuhi, te whero, me te werawera, inā koa ki ngā wāhi pēnei i te māhunga nui, te pona waewae, te turi, te tuke rānei. Haunga te maimoatanga hauora, he mahi nui te kai hei āwhina i te whakahaere i ngā taumata o te waikawa uric me te ārai i te hokinga mai. Ko te rongo pai ko te hunga e pangia ana e te kauti ka taea tonu te kai i ngā momo kai reka, mena ka whiriwhiria e rātou ngā kai tika, ngā tikanga tunu kai, me ngā rahinga o ngā kai.
E matapakihia ana i roto i tēnei tuhinga tētahi tahua kai hauora mō te hunga e pāngia ana e te kauti, tae atu ki ngā kōwhiringa kai e taunakitia ana, ngā kai e tika ana kia whakawhāitihia, me tētahi tauira mahi o tētahi tahua o ia rā.
Ngā Mātāpono Taketake o te Kai mō te Kauti
Ka piki ake pea ngā taumata o te waikawa uric nā te mea ka pakaruhia e te tinana ngā purine, arā, ngā matū tūturu e kitea ana i roto i te maha o ngā kai. Nō reira, ko te whakahaere i te kauti he hononga tata ki te whakawhāiti i ngā kai he nui te purine me te whai i tētahi momo noho hauora.
Ko ētahi mātāpono e taunakitia whānuitia ana:
1. Whakawhāitihia ngā kai he nui ngā purine (hei tauira, ngā paru kararehe, ētahi momo kaimoana, me te mīti whero nui rawa).
2. Whakanuia te inu wai kia pai ake ai te tukunga o te waikawa uric mā te mimi.
3. Kōwhiria ngā pūmua iti-pūrine pērā i te hua manu, te tōfu, te tempeh, me te heihei kore kiri (kia taurite).
4. Whakanuia te kai i ngā huawhenua me ngā hua e nui ana te muka, ngā huaora, me ngā antioxidants.
5. Whakaitihia te huka tāpiri, inā koa ngā inu reka me te nui rawa o te hukahuka, nā te mea ka taea e ēnei te whakapiki i te waikawa uric.
6. Kia mau tonu tō taumaha i runga i te hauora (kāore e kai nui rawa), nā te mea ka taea e te whakaheke taumaha tere rawa te whakaoho i ngā whakaekenga.
Ngā Kai e Manakohia ana mō te Hunga Mate Kauti
Ko ngā momo kai e whai ake nei he haumaru, he pai hoki hei kai, engari me aro tonu ki ngā hiahia takitahi:
1. Ngā Warowaihā Matatini
Ka āwhina ngā warowaihā matatini ki te pupuri i te pūngao me te kore e nui ake te mōrearea.
– Raihi parauri, raihi mā i roto i ngā wāhanga e tika ana
– Ōtimira
– Rīwai kohuatia, kūmara
– Parāoa witi katoa, rimurapa witi katoa
Te huarahi pai: whiriwhiria ngā kai kohua, ngā kai kōhua, ngā kai tunua rānei, kaua ngā kai parai.
2. Pūmua Purine Iti
E hiahiatia tonutia ana te pūmua hei whakatika i ngā pūtau me te pupuri i te papatipu uaua.
– He hua manu (kohua/paraia me te iti o te hinu)
– Tōfu me te tempeh (he pai ake te kōhua, te parai mārie, te tunu rānei)
– Miraka iti-ngako me te miraka kawa (mēnā e tika ana)
– Heihei kore kiri i roto i ngā wāhanga e tika ana
Mena he maha tonu ō hokinga mai ki te mate, me kōrero ki tō tākuta, ki tō kai matū rānei, mō te nui o te pūmua kararehe e kainga ana e koe.
3. Huawhenua me ngā Hua
Ka āwhina ngā huawhenua me ngā hua ki te whakahaere i te taumaha, he nui hoki ngā huaora, ā, ka tautoko te muka i te pākia o te tinana.
– Huawhenua: kāreti, paukena, kūkamo, rētihi, pīni matomato, pūrokoro, kāpeti, pepa pere
– Hua: āporo, pea, papaya, panana, karaka, merengi
He kōrero nui: Ko ētahi huawhenua, pērā i te pīnihi, te āparaka, me te harore, he nui ngā purine kei roto, engari i te nuinga o te wā, ka taea te kai i roto i ngā rahinga taurite. Mena he tairongo koe, whakatikatikahia te rahi o tō kai, ā, aroturukihia te urupare a tō tinana.
4. Ngako Hauora
He mea nui ngā ngako hauora mō te ngākau, ā, he āwhina hoki ki te whakakī i te ngākau.
– Hinu oriwa (kia rite ki te reka)
– Āwōkātō
– Ngā nati i roto i ngā wāhanga iti (nā te mea he nui ngā kaora)
– He kai whai kiko ētahi ika, engari he nui ngā purine i roto i ētahi momo kaimoana. Ki te hiahia koe ki te kai ika, whiriwhiria ngā momo haumaru ake i runga i ngā tohutohu a tō tākuta, kaua hoki e nui rawa te kai.
5. Wai me ngā Inu Hauora
– Inuhia kia 8 karāhe wai i te rā (kia rite rānei ki ngā hiahia o tō tinana)
– Wai kua whakaranua ki te huka
– Tī māori i roto i ngā rohe whaitake
Āta karohia ngā inu reka kua tākaihia, te houra tunutunu, me te waipiro nā te mea ka kino ake te mate kauti.
Ngā Kai hei Whakawhāiti, hei Ārai rānei
Hei ārai i te hokinga mai o te mate kauti, me whakawhāiti e te hunga mate kauti:
– Ngā paru (ate, whāwhā, whekau, pukahukahu, roro)
– Ētahi kai moana (kōura, kōura, pāpaka, wheke) inā koa ka pā kino pinepine ki te tinana
– Te nui rawa o te mīti whero (kau, koati)
– He hupa mīti matotoru, he tangohanga mīti, he kai tukatuka nui te konutai
– Ngā inu huka/huka huka nui (ngā inu ngawari, te tirikara, ngā wai kua tākaihia)
– Te waipiro (ina koa te pia) nā te mea ka whakararuraru i te putanga o te waikawa uric.
Ehara i te mea he "rāhui" ngā mea katoa mō te katoa, engari ko te mātāpono: ki te nui ake te auau o te hokinga mai o te mahi kino, ka kaha ake ngā here.
Tauira o te Tahua Kai Hauora o ia Rā (Pūmau)
Anei tētahi tauira tahua hei whakaoho i a koe. Whakatikatikahia ngā wāhanga i runga i ō hiahia kaora, tō tau, tō taumata mahi, me ngā taunakitanga a te tākuta.
Tahua o te Ata (Parakuihi)
Oati mahana + hua hei tāpiri
– Ōti i tunua ki te wai, ki te miraka ngako iti rānei
– Tāpirihia ngā poro aporo, panana rānei
– Tauhiuhia he iti o ngā purapura chia (kāore e hiahiatia)
Ētahi atu huarahi kē atu:
– Parāoa witi katoa + hua manu kohuatia + tōmato tapatapahi me te kūkamo
– Parāoa pīni matomato, kāore he nui o te miraka kokonati, he iti hoki te huka
Kai Maamaa o te Ata
– 1 peihana iti o te papaya tapatapahi
– Miraka miraka ngako iti, kāore he huka (mēnā e tika ana)
– Wai, tī noa rānei
Tahua Tina
Raihi parauri + tōfu parai me te tempeh + hupa huawhenua mārama
– Te wāhanga waenga o te raihi parauri
– Parai mārire te tofu me te tempeh ki te kāriki me te hinu iti
– Ngā huawhenua mārama (hei tauira, te kāreti, te chayote, te pīni matomato)
Kōwhiringa kē:
– Hupa heihei kore kiri (he wāhanga iti o te mīti) + rīwai kohuatia + huamata huawhenua
Paramanawa o te Ahiahi
– Pea, karaka rānei
– He ringa iti o ngā aramona (kāore e hiahiatia, kaua e nui rawa)
– Wai kua whakakīia
Tahua o te Ahiahi
Rīwai kōhua/tunua + kāpeti huawhenua + hua manu
– Rīwai kōhuatia hei puna warowaihā
– Huawhenua kāpeti (he nui ake ngā huawhenua, he iti noa te ranu)
– Omelete me te hinu iti, he hua manu kohuatia rānei
Kōwhiringa kē:
– He wāhanga iti o te raihi mā + tōfu kōhua + huawhenua hou (kūkama, rētihi)
Tauira Tahua mō ngā Rā e 3 (Poto)
Rā 1
– Ata: ōti + panana
– Kai tina: raihi parauri + tōfu parai + hupa huawhenua mārama
– Kai tina: rīwai kohuatia + kāpeti + hua manu kohuatia
Rā 2
– Ata: taro witi katoa + hua manu + kūkamo
– Kai tina: hupa heihei kore kiri + wāhanga iti o te raihi + hua
– Kai tina: raihi parauri + tōfu kōhua + huawhenua hou
Rā 3
– Ata: he inu huarākau (kāore he huka) + he iti o te ōti
– Kai tina: raihi mā e hiahiatia ana + tempeh tunutunu + hupa huawhenua
– Kai tina: kūmara kohuatia + huawhenua parai + miraka kawa kore huka (whiringa)
Ngā Tohutohu mō te Tukatuka Kai kia Haumaru ake ai mō te Kauti
1. Kōwhiria ngā tikanga tunu kai iti-ngako: kohuatia, korohū, kōhua, tunutunu.
2. Whakaitihia te miraka kokonati matotoru me ngā kai parai nā te mea ka whakaroa i te pākia o te tinana, ka whakanui hoki i te taumaha.
3. Whakaitihia te nui o te tote me ngā mea kakara hei pupuri i te hauora o ngā whatukuhu me te toto toto tiketike.
4. Kia tūpato ki te nui o te pūmua kararehe; ki te hiahia koe ki te kai mīti/ika, he iti noa iho, kaua i ia rā.
5. Tuhia ngā mea e whakaoho ana i tō mamae: He rerekē ngā mea e whakaoho ana i te mamae o te katoa. Puritia he pukapuka kai māmā hei tirotiro ko ēhea ngā kai e whakaoho ana i tō mamae.
Te Katinga
Kāore e hiahiatia he kai hauora mō te hunga e pāngia ana e te kauti kia hoha. Ko te mea nui ko te whiriwhiri i ngā kai iti-pūrine, te whakanui ake i te kai o ngā hua me ngā huawhenua, te inu wai nui, te whakaiti i te huka me te inu waipiro, me te whakarite kai i runga i te huarahi hauora. Mā te kai auau me te taurite, ka taea e te tini o te hunga e pāngia ana te whakaiti i te auau o ngā putanga mai o te mate kauti, me te whakapai ake i te kounga o ō rātou oranga.
Mena he maha ngā whakaekenga o te kauti i a koe, he nui rawa ngā taumata waikawa uric, he mate hauora rānei tōu pēnei i ngā raruraru tākihi, me toro atu koe ki tētahi tākuta, ki tētahi tohunga kai rānei, mō tētahi tahua kai whaiaro ake, haumaru ake hoki.
