He Aratohu Kai mō te Hunga e Pāngia ana e te Mate Pūmua
Ko te mate pāwera he rōpū āhuatanga e puta tahi ana, ā, ka piki ake te mōrearea o te mate manawa, te whiu, me te mate huka momo 2. E kiia ana he mate pāwera te tangata mēnā he maha ngā āhuatanga e whai ake nei: te rahi rawa o te hope (te momona nui), te toto toto tiketike, te huka toto nohopuku teitei, te triglycerides teitei, me te cholesterol HDL iti. Ko te rongo pai ko ngā huringa kai me te momo noho ka taea te whakapai ake i tēnei āhuatanga. E matapakihia ana e tēnei tuhinga ngā aratohu kai whai hua me te haumaru hei āwhina i te whakahaere i te mate pāwera.
1. Arotahi ki te whāinga matua o te kai totika
Ko te whāinga kai mō te mate pāwera ehara i te "kai tere" anake, engari he whakapai haere i te pākia o te tinana. Ko ngā whāinga matua ko: te whakaiti i te ngako o te puku, te whakatau i te huka toto , te whakaheke i ngā triglycerides, te whakanui ake i te HDL, me te āwhina ki te whakahaere i te toto toto. Ko te whakatutuki i ēnei whāinga me whai tikanga kai ōrite , kaua ki ngā here tino uaua ki te pupuri.
2. Whakatairangahia te kounga o te warowaihā
He maha ngā wā ka whakapaehia ngā warowaihā, engari ko ngā mea tino nui ko te momo me te rahi o te kai. Ko ngā warowaihā kua whakatikatikaina, pērā i te nui rawa o te raihi mā, te taro mā, te nūru tere, te keke reka, te inu reka, me ngā kai reka he nui te huka, ka tere te piki o te huka toto, ka whakanui ake hoki i te ātete ki te insulin. I tetahi atu taha, ko ngā warowaihā matatini he nui te muka ka āwhina i a koe kia roa ake te kī, ā, ka whakaiti i ngā pikinga o te huka.
He pai ake ngā kōwhiringa warowaihā:
– Raihi whero, raihi parauri, he wāhanga iti rānei o te raihi mā i konatunatua ki ngā huawhenua me te pūmua
– Ōti, kūmara, kānga, manioka, kohuatia kia tika te rahinga
– Parāoa witi katoa, pata witi kāore he huka nui
– Hua katoa (ehara i te wai), inā koa ngā mea muka pērā i te aporo, te pea, te kuawa, te papaya
Tohutohu whaihua: whakamahia te tikanga "pereti hauora": he haurua pereti huawhenua kore-māngaro, he hauwhā o te pūmua, me te hauwhā o te warowaihā matatini.
3. Whakanuia tō kai muka i ia rā
He patu matua te muka i roto i te whawhai ki te mate pāwera nā te mea ka āwhina i te whakaheke i te cholesterol, ka whakapai ake i te whakahaere huka toto, ā, ka tautoko i te whakaheke taumaha . Ko te whāinga muka mō te pakeke he tata ki te 25–35 karamu ia rā, engari he maha ngā tāngata e whiwhi ana i te haurua o taua nui.
Ngā puna pai o te muka:
– Huawhenua: pūrokoro, pīni matomato, pīnihi, rau māti, kāpeti, aubergine
– Ngā pīni: pīni whero, pīni kakariki, rēneti, pīni tīhi
– Ngā kākano: kākano chia, kākano harakeke, kiri psyllium (mēnā e tika ana)
– Ngā hua muka: āwōkātō, kuawa, hua rākau, karaka
Tāpirihia mārire te muka kia kore ai e pupuhi nui, ā, whakatauritea ki te nui o te wai.
4. Kōwhiria he pūmua kikokore, me te nui e ranea ana.
Ka āwhina te pūmua ki te pupuri i te papatipu uaua, ka pehi i te hiakai, ā, ka whakaroa i te mimiti o te warowaihā. Ka taea e te korenga o te pūmua te whakanui ake i tō hiakai, ā, ka uaua ki te whakahaere i te rahi o ō kai. Kōwhiria ngā pūtake pūmua he iti ake te ngako kukū, ā, he iti ake te tukatuka.
Ngā puna pūmua e taunakitia ana:
– Ika (ina koa ko ngā ika momona pērā i te sardine, te hāmana, te makarera) 2–3 ngā wā ia wiki
– Heihei kore kiri, me ngā hua manu i roto i ngā rahinga e tika ana
– Tōfu, tempeh, te edamame
– He pai te mīti whero, engari me whakawhāiti te nui o te mīti, ā, me whiriwhiri ngā wahi kikokore.
– Miraka, miraka kawa rānei (kia tupato ki te manawanui ki te lactose)
Me whakawhāiti te kai i ngā pūmua tukatuka pērā i te hōtiti, te nati, te mīti kau kōnati, me te mīti auahi nā te mea he nui te tote, te ngako kukū, me ngā tāpiringa.
5. Ngā ngako hauora: kaua e karohia, engari whiriwhiria ngā mea tika.
He maha ngā wā ka wehi te hunga whai mate pāwera ki te kai ngako, ā, ka mutu, ka nui rawa ngā warowaihā e kainga ana. Heoi, ka tautoko ngā ngako hauora i ngā homoni, te makona, me te hauora o te ngākau . Ko te mea nui ko te whakawhāiti i te nui rawa o ngā ngako trans me ngā ngako kukū.
Whakanuia ngā ngako hauora:
– Hinu oriwa, hinu kanora, hinu āwōkātō
– Āmona, nati, kāhew (kāore he tote nui)
– Ngā kākano putiputi rā, te tīa, te kākano harakeke
– Ngā āporo me ngā ika momona (omega-3)
Tepe:
– Te parai i te kai me te whakamahi i te hinu i ngā wā maha
– Mākara totoka, whakapoto
– Kai tere, keke, maramara kua tākaihia he nui ngā ngako whakawhiti
– He nui te ngako kukū mai i te kiri heihei, te ngako, te miraka kokonati matotoru rawa
Ki te mea kua taunga koe ki te tunu kai me te miraka kokonati, whiriwhiria he momo angiangi, whakawhāitihia te auau, ā, whakatauritea ki ngā huawhenua me te pūmua kikokore.
6. Whakahaerehia te huka tāpiri me ngā inu huka
Ko ngā inu huka tētahi o ngā tino take e whai wāhi ana ki te momona nui me te nui o ngā triglycerides. He nui te pānga o te tī reka, te kawhe me te miraka huka nui, te tī mirumiru, te tirikara, te houra tunutunu, me te wai hua kua tākaihia, engari kāore e puta he mākona.
Ngā rautaki hei āwhina:
– Whakakapia ngā inu ki te wai, te wai whakapūkara, te tī māori, te kawhe kāore he huka
– Ki te uaua ki te whakamutu, whakaitihia te huka mārire (hei tauira, mai i te 2 pūnetēpu ki te 1, kātahi ka ½, kātahi ka kore he huka)
– Whakamātauria te kai i ngā hua katoa hei kai reka, kaua hei kai reka.
7. Kia mataara ki te tote mō te toto toto tiketike
Ina haere tahi te mate pāwera me te toto toto tiketike, he mea nui te whakahaere i te konutai. Ko te nuinga o te tote huna ehara i te tote tepu, engari kei roto i ngā kai tukatuka.
Whakaitihia ngā puna tote huna:
– Kai inamata (nūru inamata, hupa inamata)
– Ngā pihikete, ngā kai tote
– Ranu pounamu, ranu soya, hupa paura nui rawa
– Ngā taha kua tiakina (ika tote, mīti tukatuka)
Whakamahia ngā mea kakara māori pērā i te riki, te kanekane, te turmeric, te rēmana, te rau raima me ngā otaota hei whakarei ake i te reka, kaua e whakawhirinaki ki te tote.
8. Whakatikatikahia te rahi o ngā wāhanga kai me ngā wā kai kia pumau tonu.
Haunga ngā kōwhiringa kai, ka pā anō hoki ngā tikanga kai ki te huka toto me te hiakai. Mā te kai roa i te pō, te kai paramanawa pinepine, te kai nui rānei i te wā kotahi ka kino ake te whakahaere i te huka toto.
Mātāpono māmā:
– Kai auau 2–3 ngā wā i te rā, me te kai mā te kai kotahi mēnā e tika ana
– Kaua e kai nui i muri i te kore kai mō te wā roa rawa
– Whakaritea te parakuihi, te kai tuatahi rānei hei kaupapa matua he nui te pūmua me te muka kia kore ai koe e hiakai wawe
Ki ētahi tāngata, he mea āwhina te whakawhāiti i ngā wā kai (hei tauira, he matapihi kai 12-hāora), engari me whakarerekē tēnei kia rite ki tō āhua hauora me ō tauira mahi.
9. He tauira o tētahi tahua o ia rā e pai ake ana mō te mate pāwera
Ata: ōti me te miraka kawa, ngā poro aporo, me ngā purapura chia
Tina: he raihi parauri waenga, he heihei tunutunu, he pūrokoro me te kāreti parai, he huawhenua hou
Kai Maamaa (whiringa): he ringa iti o te aramona, o te kuawa rānei
Kai tina: ika tunutunu, hupa pīnihi mārama, tofu/tempeh, he iti warowaihā mēnā kei te hiakai tonu koe.
Whakatikatikahia ngā wāhanga kai kia rite ki te hiahia o te kaora, te tau, te ira tangata, me te mahi.
10. Te auau, te korikori tinana, me te aroturukitanga
Ka nui ake te whai hua o te kai ina honoa ki te korikori tinana auau: te hikoi tere, te eke pahikara, te kaukau, te whakangungu taumaha māmā rānei, 2–3 ngā wā ia wiki hei whakapai ake i te aro o te insulin. He mea nui anō hoki te aroturuki: tirohia tonutia tō toto toto, tō porowhita hope, tō huka toto, me te kōtaha lipid hei aroturuki i te ahunga whakamua.
Te Katinga
Ka taea te whakahaere i te mate pāwera, ā, he maha ngā wā ka tino pai ake, mā te whakarerekē i te kai. Ko te mea nui ko te whakapai ake i te kounga o te warowaihā, te whakanui ake i te muka, te whiriwhiri i ngā pūmua hauora, te whakatairanga i ngā ngako hauora, me te whakawhāiti i ngā huka me te tote tāpiri. Tīmata ki ngā whakarerekētanga iti, ngāwari ki te mahi - pērā i te whakakore i ngā inu huka, te whakanui ake rānei i ō wāhanga huawhenua - ā, ka whakanui haere i aua whakarerekētanga. Mena he raruraru kei a koe, kei te tango rongoā rānei, kōrero ki te tākuta, ki te tohunga kai rānei mō tētahi mahere kai e haumaru ana, e hāngai ana ki ō hiahia takitahi.
