Ngā Mātāpono Taketake o te Kai me te Pūtaiao Hauora
He mea nui te pūtaiao kai me te hauora i roto i te oranga o ia rā. Ehara i te mea mā te whakakori tinana me te noho hauora anake ka tutuki te hauora pai, engari mā te kai taurite hoki. Mā te mārama ki ngā mātāpono taketake o te pūtaiao kai me te hauora ka āwhina i te tangata ki te whakatau whai whakaaro mō te pupuri i tō rātou hauora me te oranga.
Te Mārama ki te Pūtaiao Kai
Ko te kai totika he peka pūtaiao e ako ana i ngā tukanga e whakamahia ai e ngā rauropi te kai mā te kai, te nakunaku, te mimiti, te kawe, te rokiroki, te pākia o te tinana, me te tuku atu i ngā matū e tika ana hei pupuri i te ora, te tipu, te whakaputa uri, me te hauora.
Me whiwhi kai tōtika ngā mea ora katoa kia ora ai, kia mahi pai ai hoki. He mea nui ngā matūkai iti (ngā huaora me ngā kohuke) me ngā matūkai nui (ngā warowaihā, ngā pūmua, me ngā ngako) mō te tinana tangata.
Ngā Mātāpono Taketake o te Kai Taurite
He ariā nui te kai taurite i roto i te pūtaiao kai. Ka āwhina i te tangata ki te whiwhi i ngā matūkai katoa e hiahiatia ana e ō rātou tinana i roto i ngā rahinga tika. Ko ētahi o ngā mātāpono taketake o te kai taurite ko:
1. Kai i ngā momo kai rerekē
Kāore e taea e te kai kotahi te whakarato i ngā matūkai katoa e hiahiatia ana e te tinana. Nō reira, he mea nui kia kai i ngā momo kai rerekē, tae atu ki ngā huawhenua, ngā hua rākau, ngā witi katoa, ngā pūmua tipu me ngā pūmua kararehe, me ngā hua miraka.
2. Whakahaerehia te Rahi o te Wāhanga me te Auautanga o te Kai
Ko te whakahaere i te rahi o ngā wāhanga me te auau o te kai he wāhanga anō hoki o te kai taurite . E toru ngā kai i te rā me ngā kai hauora e rua, e toru rānei, ka āwhina i te pupuri i ngā taumata pūngao me te pākia o te tinana.
3. Whakatairangahia ngā Warowaihā Matatini me te Muka
He pai ake ngā warowaihā matatini, pērā i ngā mea kei roto i ngā witi katoa, ngā huawhenua me ngā hua, i ngā warowaihā māmā nā te mea he nui ake te pūngao pumau e tukuna ana e rātou. He mea nui anō hoki te muka mō te pupuri i te hauora o te nakunaku.
4. Whakahaerehia te Kai Ngako
E hiahiatia ana te ngako e te tinana mō ngā mahi nui, engari ko te nui rawa o te ngako, inā koa ko te ngako kukū me te ngako whakawhiti, ka kino ki te hauora. Ko ngā ngako hauora, pērā i ngā mea e kitea ana i roto i te hinu oriwa, te āwōkātō, me ngā nati, me aro nui ki ēnei.
5. Kia aro ki te nui o te pūmua e kainga ana.
He mea nui te pūmua mō te tipu me te whakatikatika i ngā kiko o te tinana. Ka taea te tiki pūmua mai i ngā hua kararehe pēnei i te mīti me te ika, tae atu ki ngā hua tipu pēnei i te nati me te pīni.
6. Āraia te nui o te huka me te tote
Mā te nui rawa o te huka me te tote ka pā mai ngā raruraru hauora pērā i te momona, te mate huka, me te toto toto tiketike. Nō reira, he mea nui kia whakawhāitihia te kai i ēnei matū e rua.
Te Hononga i waenga i te Kai me te Hauora
Ko te kai pai te tūāpapa o te hauora pai. He mea nui te kai i roto i ngā āhuatanga maha o te hauora , tae atu ki te ārai i ngā mate, te tautoko i te tipu me te whanaketanga, me te whakapai ake i te hauora whānui.
1. Te Ārai i te Mate
Mā te kai tōtika ka ārai i ngā mate pūmau maha pērā i te mate manawa, te whiu, te mate huka, me ētahi momo mate pukupuku. Hei tauira, mā te kai e nui ana te muka mai i ngā hua, ngā huawhenua, me ngā witi katoa ka āwhina i te ārai i te mate huka momo 2.
2. Tautoko i te Tipu me te Whakawhanaketanga
He mea nui rawa te kai totika i ngā wā tipu pērā i te tamarikitanga me te taiohitanga, tae atu ki te wā e hapu ana. Hei tauira, ka taea e te korenga o te rino te mate toto, ka pā ki te whanaketanga o te roro o ngā tamariki.
3. Whakapai ake i te Hauora Hinengaro
E whakaatu ana ngā rangahau he pānga nui tō te kai totika ki te hauora hinengaro. Ka pā te kore kai totika ki te wairua me te mahi hinengaro. E mōhiotia ana he pai ngā Omega-3, e kitea nuitia ana i roto i ngā ika momona, mō te hauora o te roro.
4. Te Whakaora i te Mate me te Whara
He mea nui anō hoki te kai pai mō te tukanga whakaora. Hei tauira, he mea nui te pūmua mō te whakatika i ngā kiko kua pakaru me te whakaora i ngā mahi a te tinana i muri i te mate, i te pokanga rānei.
Te Pānga o te Kore me te Taikaha o te Kai
He mea nui te taurite i roto i te kai totika. Mā te korenga, te nui rawa rānei o ētahi matūkai ka pā mai ngā raruraru hauora.
Te kore kai
Ka taea e te kore kai pai te whakararu i ngā momo raruraru hauora pēnei i:
– Te kore toto i roto i te toto: Ka pā mai te kore toto i te korenga o te rino, te huaora B12 rānei, ā, ka kitea tēnei i te ngenge me te ngoikore.
– Te rakeiti: Ka pāngia ngā tamariki e te korenga o te huaora D e te rakeiti, ka ngoikore ai ngā wheua me ngā āhua pēhanga.
– Kwashiorkor me te Marasmus: Ka taea e te korenga o te pūmua te whakaputa i te kwashiorkor, te marasmus rānei, inā koa i roto i ngā tamariki i ngā whenua whakawhanake.
Ngā Painga Kai
I tua atu, ka pā kino anō hoki te kai nui rawa. Hei tauira:
– Momona: Mā te nui rawa o ngā kaora e kainga ana, inā koa te huka me te ngako, ka hua ake te momona, he take mōrearea tēnei mō ngā momo mate, tae atu ki te mate manawa me te mate huka.
– Te nui rawa o ngā huaora: Ka pāngia pea koe e te nui rawa o ētahi huaora pēnei i te huaora A me te huaora D.
– Hyperkalemia: Ka pāngia te ngākau me ngā uaua e te nui rawa o te pāhare pāporo.
Me pēhea te whakamahi i te pūtaiao kai i roto i te oranga o ia rā
Ko te whakamahi i ngā mātāpono kai ki te oranga o ia rā ka taea te tīmata mā ngā mahi māmā engari whai hua. Anei ētahi huarahi hei whakamahi i ngā mōhiotanga kai tōtika:
1. Hangaia he Mahere Kai
Waihangahia he mahere kai mō ia wiki e whakauru ana i ngā momo kai mai i ngā rōpū kai katoa. Mā tēnei ka āwhina i te whakarite kia taurite te kai totika.
2. Pānuihia ngā Tapanga Kai
Pānuihia ngā tapanga kai kei runga i ngā takai kai kia mārama ai koe ki ngā ihirangi matūkai, ā, kia pai ai hoki āu whiringa kai.
3. Te tunu kai i te kāinga
Mā te tunu kai i te kāinga ka pai ake te whakahaere i ngā kai e whakamahia ana me te āhua o te tunu, ā, ka māmā ake te pupuri i tētahi kai hauora.
4. Ngā Wāhanga Whakahaere
Ka nui rawa ngā kaora e kainga ana i ngā wāhanga nui. Mā te whakamahi i ngā pereti iti ka āwhina i te whakahaere i te rahi o ngā wāhanga.
5. Inuhia te Wai e Rahi ana
He mea nui te wai māori mō te hauora whānui. Inuhia he wai nui i ia rā, ā, karohia ngā inu huka.
Whakamutunga
He peka pūtaiao nui te pūtaiao kai me te hauora hei mārama. Ko ngā mātāpono taketake o te kai taurite e pā ana ki ngā momo kai, te whakahaere i ngā wāhanga me te auau o te kai, me te whakahaere i te kai o te ngako, te huka, me te tote. Ko te whanaungatanga tata i waenga i te kai me te hauora e whakaatu ana ko te kai tika e tautoko ana i te hauora tinana me te hinengaro. Ka taea e te korenga me te taikaha o ngā matūkai te pā kino ki te hauora. Nō reira, he mea nui te whakamahi i ngā mātāpono kai i roto i te oranga o ia rā hei whakatutuki me te pupuri i te hauora tino pai.
Mā te mōhiotanga me te māramatanga ki ngā mātāpono taketake o te pūtaiao kai, ka taea e tātou te whakatau pai ake i ia rā mō te hauora pai ake me te kounga o te oranga.
