Me pēhea te whiriwhiri i ngā kai whai kiko i te wā e kai ana koe i te kai
He maha ngā wā ka hē te whakaaro ki te kai whakangao, arā, ko te "kai iti rawa" me te "kāore i te kai warowaihā katoa." Heoi, ko te kaupapa o te kai hauora ko te whakahaere i ō tauira kai kia whiwhi ai tō tinana i te kai totika me te whakatutuki i ngā whāinga motuhake, pērā i te whakaiti taumaha, te whakapai ake i te hanganga o te tinana, te pupuri rānei i te hauora o te pākia o te tinana. Ko te kī ki te angitu ehara i te mea ko te tatau karori anake, engari ko te kounga kai hoki. Ka matapakihia e tēnei tuhinga te whiriwhiri i ngā kai totika i te wā e kai whakangao ana kia mau tonu tō kaha, kia roa ake te kī, kia tutuki ai hoki ngā hua pumau.
1. Kia mārama ki te kaupapa o te kai me ngā hiahia o te tinana.
I mua i te whiriwhiri i ngā kai, me whakatau tuatahi tō whāinga: te whakaiti taumaha, te pupuri taumaha , te whakanui uaua rānei. Ka pā tēnei whāinga ki ngā hiahia pūngao me te hanganga matūkai nui (warowaihā, pūmua, ngako). Hei tauira, ko te kai whakaiti taumaha me iti te kaha, engari me nui tonu te pūmua hei ārai i te ngaronga uaua, me te muka me ngā matūkai iti hei pupuri i te hauora o te tinana.
Hei tāpiri, whakaarohia ō taumata mahi o ia rā. Ko te hunga e nekeneke haere ana, e whakakori tinana ana rānei, he nui ake te kaha me te warowaihā e hiahiatia ana i te hunga e noho noa ana. Mā te mārama ki ō hiahia ka āwhina i a koe ki te whiriwhiri kai me te whai whakaaro nui, kaua ki te whai noa i ngā au hou.
2. Whakatairangahia ngā kai katoa
Me hanga ngā kai whai kiko i te wā e kai ana i tētahi kai mai i ngā kai tino tukatukahia: huawhenua, hua rākau, kai taha hou, witi katoa, nati, me ngā hua kararehe kāore he maha o ngā tāpiringa. He nui ake te muka, ngā huaora, ngā kohuke, ā, he nui ake te matūkai i ngā kai tino tukatukahia pērā i ngā kai kua oti te takai, ngā hōtiti, ngā nati, ngā inu huka rānei.
He maha ngā wā kei roto i ngā kai tino tukatukahia he huka tāpiri, he tote nui, he ngako whakawhiti, me ngā tāpiringa ka taea te arahi ngāwari ki te kai nui. Ka māmā ake te kai mena ka hangaia he turanga tahua o ngā kai katoa, whakakīkī, me ngā kai hauora.
3. Meinga te pūmua hei "pou" mō ia kai
He mea nui te pūmua hei pupuri i te papatipu uaua i te wā e kai ana, hei whakanui ake i te makona, hei āwhina hoki i te whakaora i muri i te korikori tinana. Ina whakaitihia ngā kaora, ka nui ake te tūponotanga o te tinana ki te "whakamahi" i te papatipu uaua hei pūngao mēnā kāore i te rawaka te kai pūmua. Nō reira, kia tino whai pūmua ia kai.
Ngā kōwhiringa pūmua te mea pai me ētahi atu:
– Heihei, ika, hua manu kāore he kiri
– Mīti kau kikokore (inā hiahiatia)
– Tōfu, tempeh, te edamame
– miraka kawa Kariki kāore he huka, miraka iti te ngako (mēnā e tika ana)
– Ngā nati (hei tāpiri, nā te mea he nui hoki te ngako)
He tohutohu whaihua: whakakīia te hauwhā ki te hautoru o tō pereti ki te pūmua. Ki te mea he māmā noa iho te kai mā te kai, whiriwhiria he kai mā te pūmua nui pērā i te miraka kawa kore huka, he hua manu kohuatia mārō, he tōfu tunutunu, he tempeh rānei.
4. Kōwhiria ngā warowaihā "kounga", kaua e karohia.
Ehara ngā warowaihā i te hoariri o te kai. He mea nui kia wehewehea i waenga i ngā warowaihā kua whakatikatikaina (pērā i te taro mā, ngā keke, me ngā inu huka) me ngā warowaihā matatini, he nui te muka (pērā i te raihi parauri, te ōti, te rīwai kohuatia, te kūmara, te kānga, te quinoa, me te taro witi katoa).
Mā ngā warowaihā kounga teitei ka āwhina i te whakarato i te pūngao pumau me te tautoko i ō mahi, inā koa i te wā e whakakorikori tinana ana. Mā te muka kei roto ka roa ake tō makona, ka māmā ake te whakahaere i te rahi o ō kai. Mena ko tō whāinga he whakaiti taumaha, ka taea tonu e koe te kai raihi—ko te mea nui ko te rahi o ngā kai me ngā mea e haere tahi ana (pūmua me ngā huawhenua).
5. Whakanuia ngā huawhenua kia nui ai te rahinga me te muka.
He "patu huna" ngā huawhenua i te wā e kai ana i te kai iti, nā te mea he iti ngā kaora engari he nui te rahinga, te muka, me ngā matūkai iti. Mā te tāpiri huawhenua ka kī te āhua o tō pereti, ka kī te puku, me te kore e nui rawa ngā kaora e tāpirihia ana.
Kōwhiria he momo tae hei whakatutuki i te kai tino pai:
– Kakariki: pīnihi, pūrokoro, rau māti, kāreti
– Karaka/kōwhai: kāreti, paukena, pepa pere
– Whero/papura: pīti, kāpeti papura, tōmato
Tikanga māmā: whakakīia te haurua o tō pereti ki ngā huawhenua, he mea taka mā te whakamahi i te iti o te hinu pērā i te koromamao, te parai tere, te kohua, te tunu rānei ki te parai.
6. Kaua e wehi i te ngako, engari whiriwhiria te momo me te whakahaere i te nui o te kai.
He wāhi nui tō te ngako ki te mimiti i ngā huaora wairewa-ngako (A, D, E, me te K), ki te whakaputa homoni, me te mākona. Heoi, nā te mea he nui ake ngā kaora o te ngako, he mea nui te whakahaere i te nui o te kai.
Kōwhiria ngā ngako hauora pēnei i:
– Āwōkātō
– Hinu oriwa, hinu canola
– Ngā nati me ngā purapura (āmona, tīa, harakeke)
– Ngā ika momona (tāmana, sardine) he nui te omega-3
Whakawhāitihia te ngako mai i ngā kai parai, ngā kai tere, ngā kai rānei he ngako whakawhiti. Ka pumau ake tō kai mena ka tāpirihia e koe he ngako hauora i te rahinga, pērā i te 1–2 tīpune hinu i te wā e tunu ana, i te ringa iti rānei o ngā nati.
7. Kia tūpato ki ngā "kaora huna" o ngā inu me ngā ranu.
He tokomaha te hunga e whakaaro ana he iti ake tā rātou kai, engari he uaua ki te whakaiti i tō rātou taumaha nā te mea he nui ngā kaora huna kei roto i ngā inu reka, i te kawhe huka nui me te miraka, i te tī mirumiru, i ngā wai hua rānei kua tāpirihia te huka. Waihoki, ko ngā ranu pērā i te mayonnaise, te ranu tīhi, ngā ranu kirīmi, me ngā ranu tiri kua tākaihia, ka nui pea te huka me te ngako.
Kōwhiria ngā inu e pai ake ana mō te kai:
– Wai māori, wai kua whakakīia ki roto i te wai
– Tī/kawhe kāore he huka (he iti noa iho rānei te huka)
– Miraka kāore he huka kia reka
Mō ngā ranu, whakamahia ngā momo māmā: te ranu tiri i hangaia i te kāinga, te wai rēmana, te winika, te pepa, te riki, te miraka kawa rānei hei utu mō te mayonnaise.
8. Pānuihia ngā tapanga me te whakaaro nui
Ki te hoko koe i ngā kai kua tākaihia, me pānui i ngā tapanga. E toru ngā mea tino nui:
1. Rahi o te kai: he maha ngā wā e 2-3 ngā wāhanga o te kete kotahi.
2. Huka tāpiri: ko te iti iho, ko te pai ake. Kia tūpato ki ētahi atu ingoa mō te huka, pērā i te sucrose, te fructose, te syrup kānga, me te maltose.
3. Pūmua me te muka: whiriwhiria ngā taumata teitei ake kia roa ai tō kī.
Kāore ngā tapanga e whakararuraru i a koe, engari ka āwhina i a koe ki te whakatau kaupapa whaitake ake i te whakawhirinaki noa ki ngā kereme "iti te ngako" me te "taurite".
9. Whakamahia te tikanga "pereti taurite"
Mā te tikanga pereti taurite ka māmā ake te whakamahere i tētahi tahua me te kore e tatau pūmau i ngā kaora:
– ½ pereti: huawhenua (ka taea e koe te tāpiri i tētahi hua iti)
– ¼ pereti: pūmua
– ¼ pereti: warowaihā matatini
– Tāpirihia ngā ngako hauora kia reka ai (hei tauira, 1 tīpune hinu oriwa, ētahi nati rānei)
Tauira o tētahi tahua māmā:
– Raihi parauri + heihei tunutunu + pūrokoro me te kāreti parai
– Ōti + miraka kawa kore huka + hua + purapura chia
– Kūmara kohuatia + tempeh tunua + huamata huawhenua me te ranu rēmana
10. Waihangahia he kai e whai kiko ana, e taea ana hoki te whakatutuki.
Kāore e hiahiatia kia nui te utu, kia uaua rānei ngā kai whai kiko i te wā e whakaiti ana i te taumaha. He mea nui ake te auau i te hiahia kia tino tika. Ka taea e koe te kai i ō kai tino pai i ētahi wā, mena kei te taurite tonu tō kai matua. Kia arotahi ki ngā tikanga: te kohi i ngā kai pūmua, te tāpiri huawhenua ki ia kai, te whakaiti i ngā inu huka, me te whakahaere i te rahi o ngā kai.
Hei whakamāmā ake, whakamātauria te rautaki e whai ake nei:
– Te whakarite kai: tunua te pūmua me ngā huawhenua mō ngā rā e 2–3 e whai ake nei.
– Whakaritea te taiao: waiho ngā huarākau me ngā kai hauora ki ngā wāhi e ngāwari ana te toro atu.
– Kōwhiria ngā tikanga tunu kai iti-kaiora: kohuatia, korohūtia, tunua, parai i roto i te hau, parai me te iti hinu.
Te Katinga
Ko te whiriwhiri i ngā kai totika i te wā e kai ana koe, ehara i te mea ko te kai hiakai, ko te karo rānei i ētahi momo kai, engari ko te whakatairanga i te kounga me te taurite. Me waiho te pūmua hei kai matua, whiriwhiria ngā warowaihā matatini he nui te muka, whakaurua he nui ngā huawhenua, whakamahia ngā ngako hauora i te taurite, ā, kia tūpato ki ngā kaora huna mai i ngā inu me ngā ranu. Mā tēnei huarahi ka pai ake te kai, ka mau tonu te kaha o te tinana, ā, ka roa ake ngā hua.
Ki te hiahia koe, ka taea e au te hanga i tētahi tauira tahua kai mō ngā rā e 7 (ata–poutūtanga–hākari + kai mātao) kia rite ki ō hiahia—hei tauira, he kai kore raihi, he kai raihi, he kai huawhenua, he kai rānei mō tētahi whāinga karori motuhake.
