Te Hiranga o te Kai Totika mō te Hauora Niho
He maha ngā wā e hono ana te hauora o ngā niho ki te paraihe niho, te miro niho, me te tirotiro niho auau. Heoi anō, tētahi atu mea nui anō hoki: ko te kai totika. Ko tā tātou e kai ana i ia rā ka pā tika ki te kaha o te enamel (te paparanga o waho o ō tātou niho), te hauora o ngā kapia, te whakaputa huware, me te kaha o tō tātou tinana ki te whawhai ki ngā huakita e puta ai te pirau niho me te gingivitis. Mā te kai tika, ehara i te mea ka ārai noa i ngā poka niho engari ka pupuri tonu i te kaha o ngā kiko tautoko o ō tātou niho, ā, ka ārai hoki i ngā raruraru waha mō te wā roa.
Te Hononga i waenga i te Kai me te Hauora o te Waha
Ko te waha te "pūwāhi tomo" mō te kai, nō reira he tino tairongo ngā kiko o roto ki te kounga o te kai e kainga ana. Mā te kai pai ka āwhina te tinana ki te hanga me te whakatika i ngā kiko, tae atu ki ngā kapia me te kauae. I tetahi atu taha, ko ētahi ngoikoretanga kai ka puta he toto o ngā kapia, he mate pukupuku waha, he haunga kino, he ngawari ake ki te pirau o te enamel, me te kino haere o ngā mate. Hei tāpiri, ko te kai nui rawa o te huka me ngā warowaihā māmā ka whakakaha i ngā huakita i roto i te paraka, ka puta he waikawa e kino ai te enamel, ka arahi ki ngā poka.
Te Tūranga o te Huware me te Kai Kai
He tiaki taiao te huware mō ngā niho. Ko tāna mahi he whakakore i ngā waikawa, he āwhina ki te horoi i ngā toenga kai, me te kawe i ngā kohuke ka taea te whakatika i te enamel mā te whakahou i ngā huware. Ka pā te kai me te wai ki te whakaputa huware. Ina maroke te tinana, ina inu pinepine rānei i ngā inu kawheine me ngā inu waipiro (ka maroke te waha), ka heke te whakaputa huware. Ka piki ake te mōrearea o te pirau niho me te mate i te waha maroke nā te mea ka tere ake te tupu o ngā huakita me te kore he "horoi" taiao.
Ngā Matūkai Matua hei Tiaki i ngā Niho me ngā Kapia
1. Konupūmā: Te Pūtake o ngā Niho me ngā Wheua Kaha
E mōhiotia ana te konupūmā hei kohuke matua e hanga ana i ngā wheua me ngā niho. Ahakoa kāore ngā niho e "ora" pērā i ngā wheua, me whai konupūmā kia mau tonu te kaha o ō rātou hanganga tautoko—ina koa ko te kauae. Ka taea e te korenga o te konupūmā te ngoikore i ngā wheua tautoko, ka ngawari ake te wetewete, te raru rānei o ngā niho i te kaumātuatanga.
Ngā puna konupūmā: miraka, miraka kawa, tīhi, ika anchovies, sardines, tofu, tempeh, huawhenua matomato (pērā i te kāreti me te broccoli), me ngā hua kua whakakahangia.
2. Huaora D: Āwhina i te mimiti konupūmā
Mā te Huaora D ka āwhina te tinana ki te mimiti pai i te konupūmā. Ki te kore te huaora D e ranea, ahakoa te nui o te konupūmā e kainga ana, e kore e tino whai hua. He mahi anō tā te Huaora D ki te pūnaha ārai mate, hei āwhina i te tinana ki te whawhai ki te mumura me ngā mate kapia.
Ngā pūtake o te huaora D: te whitinga o te rā i te ata, ngā ika momona (tāmana, makarela), ngā toene hua manu, me te miraka whakakaha.
3. Te Whero: Te Hoa o te Konupūmā i roto i te Hanganga o te Enamel
Ka mahi tahi te whākawa me te konupūmā ki te hanga i te kohuke matua e hanga ana i te enamel, arā, te hydroxyapatite. He mea nui te taurite o te konupūmā me te whākawa hei pupuri i te kaha me te matotoru o te hanganga niho.
Ngā pūtake o te whākōkī: mīti, heihei, ika, hua manu, nati, me ngā purapura.
4. Huaora C: Te Kī mō te Hauora o te Kapia
He mea nui te huaora C mō te hanganga o te collagen, he pūmua e pupuri ana i te kaha me te ngāwari o ngā kapia. Mā te korenga o te huaora C ka tere te toto o ngā kapia, ka pupuhi, ka ngāwari hoki te pangia e te mate. I ngā wā tino kino, ka raru nui ngā kiko o te waha i te korenga o te huaora C.
Ngā pūtake o te huaora C: karaka, kuawa, kiwi, rōpere, papaya, pepa, tōmato, me te pūrokoro.
5. Huaora A: Ka pupuri i te paparanga kiriuhi waha
Ka tautoko te Huaora A i te hauora o te kiriuhi waha, ka āwhina i te whakaputa huware, ka whakapakari hoki i te ātete o te kiko ki te riri. Mā te kiriuhi hauora ka kaha ake te ātete o te waha ki ngā patunga, ngā mate pukupuku, me ngā mate pāwera.
Ngā pūtake o te huaora A: kāreti, kūmara, paukena, pīnihi, ate me ngā hua manu (i roto i te āhua o te retinol), me ngā huawhenua me ngā hua karaka-kakariki (beta-carotene).
6. Huaora K: Āwhina i te Tukanga Pupuri Toto me te Hauora o ngā Wheua
He mahi tā te Huaora K ki te whakapakeke toto me te pākia o te wheua. Mō te hauora o ngā kapia, ka āwhina te Huaora K ki te whakaiti i te mōrearea o te toto roa, ā, ka tautoko hoki i te whakaora kiko.
Ngā pūtake o te huaora K: pīnihi, kāreti, pūrokoro, kāpeti, me ētahi atu huawhenua matomato.
7. Konupora me te Konutea: Te Whakaora me te Ārai Mate
Ka tautoko te konupūmā i te hanganga wheua, ā, ka āwhina i te mahi a ngā whākōkī rerekē i roto i te tinana. I taua wā, e mōhiotia ana te konutea hei āwhina i te whakaora patunga me te tautoko i te pūnaha ārai mate, he mea nui hei whakahaere i te tipu o ngā huakita i roto i te waha, me te tere ake te ora mai i te mate kapia, i te mate pukupuku rānei.
Ngā puna o te konupora: nati, purapura, witi katoa, huawhenua matomato.
Ngā pūtake o te konutea: mīti, kaimoana, nati, hua manu, me ngā kākano paukena.
Ngā Kai e Tautoko ana i te Hauora Niho
Haunga te arotahi ki ngā huaora me ngā kohuke, kei reira ētahi rōpū kai e "pai ana ki ngā niho":
1. Ngā hua miraka (kāore he huka nui): kei roto te konupūmā, te whākōkī, me te pūmua e āwhina ana ki te whakaora i te enamel o te niho.
2. Ngā huawhenua me ngā hua pakari (āporo, kāreti, tōreri): ka whakaoho i te whakaputanga huware, ā, ka āwhina i te horoi ā-ringa i te mata o te niho.
3. Ngā nati me ngā kākano: he puna o ngā kohuke me ngā ngako hauora hei tautoko i te hauora o ngā kiko.
4. Ika momona: he nui te huaora D me te omega-3 ka āwhina i te whakaiti i te mumura.
5. Wai: ka pupuri i te makuku, ka āwhina ki te horoi i te waha, ā, ka tautoko i te whakaputanga huware.
Ngā Kai me ngā Tikanga e Kino ai ngā Niho
Ka taea e ētahi momo kai te whakatere i te pirau o ngā niho, inā koa ka haere tahi me te kore e pai te akuaku o te waha:
1. Huka me ngā kai reka: ka taea e ngā monamona, ngā keke, ngā inu reka, me te boba te whakanui ake i te hanga waikawa e ngā huakita.
2. Ngā warowaihā māmā piri: pērā i ngā pihikete, te taro mā, ngā parai rānei; ka piri ngāwari ki ngā niho, ka waiho hei kai mā ngā huakita.
3. Ngā inu waikawa: ka taea e te houra tunutunu, ngā inu pūngao, me ētahi wai kua tākai te whakangaro i te enamel (te pirau).
4. Te kai paramanawa i ngā wā katoa: ehara i te mea ko tāu e kai ana anake te mea nui, engari ko te auau hoki. Ka nui ake te waikawa o ō niho i te kai paramanawa i ngā wā katoa.
5. Te momi hikareti me te waipiro: ka kino ake te hauora o ngā kapia, ka maroke te waha, ā, ka piki ake te mōrearea o te mate niho.
Ngā Tohutohu Whaihua mō te Pupuri i te Kai Totika mō ngā Niho Hauora
Hei tino rongo i ngā painga kai mō tō hauora niho, ka taea e koe te whai i ēnei mahi ngāwari:
– Kai i te nui o ngā kai katoa, taurite hoki: he ranunga o te pūmua, huawhenua, hua rākau, me ngā warowaihā matatini.
– Whakaitihia te huka tāpiri, inā koa i roto i ngā inu. Ki te hiahia koe ki tētahi mea reka, kainga i te wā kai kaua e kai pinepine.
– Whakaotia tō kai ki te wai: ka āwhina ki te horoi i ngā toenga kai, ā, ka whakatikatika i te āhua o te waha.
– Kai i ngā kai reka e pai ana mō ngā niho: pērā i te tīhi, te miraka kawa kore huka, ngā nati, ngā hua hou rānei (kaua he hua reka, he hua maroke).
– Kia aro ki ngā āhuatanga motuhake: me aro nui atu ki ngā tamariki, ngā wāhine hapu, me ngā kaumātua nā te mea he rerekē ngā matea kai me te mōrearea o te pirau niho.
– Kia mau tonu ki te tiaki taketake: ehara te kai i te mea hei whakakapi i te parai i ngā niho e rua i te rā ki te whakamahi i te paraihe niho whai fluoride, te miro niho, me te tirotiro i tō tākuta niho i ia wā.
Whakamutunga
He pou nui te kai totika hei pupuri i te hauora o ngā niho me ngā kapia. He mahi nui tā te konupūmā, te huaora D, te whākōkī, te huaora C, te huaora A, te huaora K, te konupūmā, me te konutea hei whakapakari i te enamel, hei pupuri i te hauora o ngā kapia, me te āwhina i te tinana ki te whawhai ki te mate. I tua atu, ko te nui o te huka e kainga ana, ngā inu waikawa, me te kai paramanawa tonu ka tere ake te pirau o ngā niho. Mā te kai taurite me ngā tikanga akuaku pai, ka taea e ngā niho te noho kaha me te hauora tae noa ki te koroheketanga. Hei whakamutunga, ehara i te mea ko te parai i ō niho anake te hua o te ataata hauora, engari ko ngā kai e whiriwhiria ana e koe i ia rā.
