Ngā Huaora me ngā Kohuke i roto i te Whakaora
He matūkai nui ngā huaora me ngā kohuke mō te tinana ki te whakahaere i ngā mahi matū koiora me ngā mahi ā-tinana. Hei matūkai iti, ka uru atu rātou ki ngā tukanga pēnei i te tipu, te whanaketanga, te pākia o te tinana, me te mahi a te pūnaha ārai mate. Nō reira, ko te nui o ngā huaora me ngā kohuke e kainga ana i roto i te kai, i roto rānei i ngā tāpiringa, ka whai wāhi nui ki te rongoā i ngā mate me ngā āhuatanga hauora.
Te Hiranga o ngā Huaora me ngā Kohuke
Kāore e taea e te tinana te whakaputa i ngā huaora me ngā kohuke i roto i te nui e ranea ana, nō reira he mea nui kia whiwhi mai i te kai, i ngā tāpiringa rānei. E rua ngā wāhanga matua o ngā huaora: ko ngā huaora wairewa-ngako (A, D, E, me te K) me ngā huaora wairewa-wai (C me te rōpū B pērā i te B1, B2, B3, B6, B12, folate, biotin, me te waikawa pantothenic). He rerekē anō hoki ngā kohuke, tae atu ki te konupūmā, te whākōkī, te pāhare pāporo, te rino, te konutea, te konupora, me ētahi atu.
Ngā Mahi Matua o ngā Huaora me ngā Kohuke
1. Hauora o ngā wheua: He mea nui te huaora D me te konupūmā mō te hanga me te pupuri i ngā wheua hauora. Ki te kore e ranea te nui o ēnei matūkai e rua, ka piki ake te mōrearea o te osteoporosis, inā koa mō ngā wāhine kaumātua.
2. Te Pūngao Pūngao: He mahi nui tā ngā huaora B, inā koa ko te B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (waikawa pantothenic), me te B7 (biotin), i roto i ngā wāhanga rerekē o te pūngao pūngao. Kei roto hoki i te konutea, te konupora, me te manganese te pūngao.
3. Pūnaha Ārai Mate: He mea nui ngā huaora C, D, me te konutea me te selenium, hei pupuri me te whakapai ake i te mahi a te pūnaha ārai mate.
4. Tautoko i te Hanga Toto: He mea nui te rino, te huaora B12, me te folate mō te hanga toto whero. Ka taea e te korenga o ēnei matūkai te arahi ki te anemia.
5. Hauora o te Kiri me te Kiko: He mea nui ngā huaora C me te E hei ārai i te kiri mai i te kino o ngā pūtau me te āwhina i te whakaora i te kiko.
Te Tūranga o ngā Huaora me ngā Kohuke i roto i te Whakaora Hauora
I roto i te horopaki o te rongoā hauora, he maha ngā wā ka whakakotahihia ngā huaora me ngā kohuke hei tautoko i te rongoā i ngā momo mate. Ka whakanuia te whai huatanga o te rongoā mā te tāpiri atu ki ētahi huaora me ngā kohuke motuhake.
Anemia
Ko te mate toto kore rino tētahi o ngā mate e pā ana ki te korenga o ngā kai. Ko te maimoatanga whānui ko te tāpiri i te rino me te whakanui ake i te kai i ngā kai nui te rino pērā i te mīti whero, ngā nati, me ngā huawhenua matomato. Hei tāpiri, ka taea e te huaora C te āwhina i te mimiti o te rino mai i ngā kai ehara i te heme (tipu).
osteoporosis
Mō te hunga e pāngia ana e te osteoporosis, he mea nui te tāpiritanga o te konupūmā me te huaora D hei whakapai ake i te hauora o te wheua me te whakaiti i te mōrearea o te whati wheua. He maha ngā wā ka honoa tēnei rongoā me te whakakori tinana e tika ana kia mau ai te taumaha hei whakanui ake i te kiato o te wheua.
Mate ngakau
Ka taea e ngā antioxidants pēnei i te huaora E me te C, me ngā kohuke pēnei i te selenium, te āwhina i te whakaiti i te waikura o te cholesterol LDL, e whai wāhi ana ki te hanganga o te paraka i runga i ngā pakitara o te uaua. Hei tāpiri, ka taea e te konupora te āwhina i te whakangāwari i ngā uaua i roto i ngā pakitara o te uaua, kia mau tonu ai te toto toto.
Ārai mate
Kua tino whakaatuhia te hiranga o ngā huaora D, C, me ngā kohuke pēnei i te konutea e te mate urutā COVID-19. He maha ngā rangahau kua whakaatu he iti ake te tūponotanga o te hunga he nui ā rātou huaora D ki te pāngia e ngā mate manawa.
Hauora Hinengaro
Kua whakaatuhia he mahi nui ngā huaora B-matatini, inā koa ko te B6, B12, me te folate, ki te mahi io me te wairua. Tērā pea ka hono te korenga o te huaora B ki te pouri me te ngoikore o te hinengaro i roto i ētahi tāngata.
Ngā Pūtake Kai o ngā Huaora me ngā Kohuke
Hei whakarite kia whiwhi tō tinana i ngā huaora me ngā kohuke e ranea ana, he mea nui kia kai i tētahi kai taurite e whai kiko ana i ēnei momo matūkai. Ko ētahi o ngā kai matua ko:
1. Huawhenua Kakariki: He puna nui o te huaora K, te folate, me te rino.
2. Ngā hua citrus: Ko te pūtake matua o te huaora C.
3. Ngā Hua Miraka: He nui te konupūmā me te huaora D.
4. Mīti me te Ika: He puna pai o te rino, te konutea, me te huaora B12.
5. Ngā Nati me ngā Kākano: Kei roto te konupūmā, te konutea, me te huaora E.
Ngā Wero i roto i te Whakaora Huaora me te Kohuke
Ahakoa he pai ngā huaora me ngā kohuke tāpiringa, tera anō ētahi wero hei mōhio māu:
Te nui rawa o te horopeta
Ka taea e ētahi huaora me ngā kohuke, inā koa ko ngā mea wairewa-ngako (A, D, E, me K), te kohikohi i roto i te tinana, ā, ka pāngia e te paitini ina tangohia nui rawa. Nō reira, he mea nui kia whai i te horopeta i tūtohutia e te tohunga hauora.
Ngā Taunekeneke o ngā Rongoā
Ka taea e ngā huaora me ngā kohuke te taunekeneke me ngā rongoā e tangohia ana e koe. Hei tauira, ka taea e ngā tāpiringa rino te whakararuraru i te mimiti o ētahi paturopi me ētahi atu rongoā. Nō reira, he mea nui kia kōrero koe ki tō tākuta i mua i te tīmatanga o tētahi rongoā tāpiringa.
Kounga Tāpiringa
Kāore i te ōrite te hanganga o ngā tāpiringa huaora me ngā kohuke katoa. Ka pāngia te whai huatanga o te rongoā e ngā rerekētanga o te kounga me te waatea o te koiora (te pai o te mimiti me te whakamahi a te tinana i ngā matūkai). Nō reira, he mea nui kia whiriwhiria ngā hua kounga teitei mai i ngā kaihanga rongonui.
Te Katinga
He mea nui te mahi a ngā huaora me ngā kohuke ki tō tātou hauora me te oranga tinana. I roto i te nuinga o ngā wā, ehara i te mea ko te tautoko noa i ngā mahi noa o te tinana engari ka taea hoki te whakamahi hei rongoā mō ngā momo mate hauora. He mea tino nui te hiranga o te kai taurite, me te whai i ngā tohutohu a te tohunga hauora mō ngā tāpiringa tika ina hiahiatia. Mā te māramatanga hohonu me te whakamahinga whakaaro nui, ka taea e tātou te whakanui ake i ngā painga o ēnei matūkai iti ki te pupuri me te whakaora i tō tātou hauora.
