Ngā Kai Totika i roto i te Kai Ngeru
Pērā i ngā mea ora katoa, me whiwhi ngā ngeru i te kai e tika ana hei tautoko i tō rātou tipu, hauora, me te oranga whānui. He mea nui te kai tika hei whakatutuki i ngā hiahia pākia me ngā mahi tinana o te ngeru. Nō reira, he mea nui kia mārama ngā kaipupuri mōkai ki ngā ihirangi kai o te kai ngeru e whāngaihia ana e rātou. Ka whakamāramahia e tēnei tuhinga ngā momo kai hei whakaaro i te wā e whiriwhiri ana i te kai ngeru me te hiranga o ia huānga hei tautoko i te hauora o te ngeru.
pūmua
He wāhanga matua te pūmua o te kai ngeru, ā, he mea nui mō te tipu, te whanaketanga kiko, te tiaki uaua, me ngā mahi tinana rerekē. He kai kikokiko ngā ngeru, arā, ka whakawhirinaki rātou ki te pūmua kararehe hei whakatutuki i ā rātou hiahia kai. Ko ngā puna pūmua pai mō ngā ngeru ko te mīti kau, te heihei, te ika, me ngā hua manu. Me whiwhi ngā ngeru i ngā waikawa amino nui pērā i te taurine, te arginine, me te mannitol, e kitea ana i roto i te pūmua kararehe anake.
He waikawa amino nui te taurine mō ngā ngeru. Ka taea e te korenga o te taurine te whakararu i ngā momo raruraru hauora, pērā i te pirau o te retina, ka arahi pea ki te matapo, me te cardiomyopathy whānui, he mate ngakau kino. Nā te mea kāore e taea e ngā ngeru te hanga tika i te taurine, me whiwhi rātou i roto i ā rātou kai o ia rā.
Lemak
Ko te ngako te pūtake matua o te pūngao i roto i te kai a te ngeru. He mea nui anō hoki te ngako ki te mimiti i ngā huaora wairewa-ngako me te whakarato i ngā waikawa ngako nui. Ko te Omega-3 me te Omega-6 ngā momo waikawa ngako nui e rua me noho ki roto i te kai a te ngeru. He mea nui ēnei waikawa ngako mō te pupuri i te kiri me te huruhuru hauora, te mahi a te roro, me te pūnaha ārai mate.
Ka tāpirihia hoki e te ngako he reka ki te kai, ka taea e tēnei te whakaoho i te hiahia o te ngeru. Heoi, ki te nui rawa te ngako ka hua ake he momona, nō reira me rite te nui e hoatu ana ki ngā hiahia pūngao me te taumata mahi a te ngeru.
Warowaihā
Ahakoa kāore e nui te warowaihā e hiahiatia ana e ngā ngeru pērā i te tangata, i te kurī rānei, ka whakamahia tonutia e rātou hei puna pūngao tāpiri. Ko ngā warowaihā i roto i te kai ngeru i ahu mai i ngā kai pēnei i te raihi, te kānga, me te rīwai. He mea nui kia mōhio he iti noa te kaha o ngā ngeru ki te nakunaku i ngā warowaihā matatini, nō reira he pai ake te karo i ngā kai he nui ngā whakakī warowaihā.
Serat
He mahi nui tā te muka hei pupuri i te ara nakunaku hauora o te ngeru. Ka āwhina i te nekehanga o te puku, ā, ka ārai i ngā raruraru pēnei i te mate puku. Ko te nuinga o ngā muka i ahu mai i ngā kai pēnei i ngā huawhenua me ngā witi. Ko ētahi kai ngeru he mea hanga motuhake mō te whakahaere taumaha, mō te nakunaku tairongo rānei, ā, he nui ake ngā taumata muka kei roto.
Huaora
He mea nui ngā huaora mō te mahi noa o te tinana me te pākia o te tinana o ngā ngeru. Ko ētahi o ngā huaora nui mō ngā ngeru ko:
– Huaora A: He mea nui mō te tirohanga, te tipu pūtau, te mahi a te pūnaha ārai mate me te hauora o te kiri.
– Huaora D: E hiahiatia ana mō te mimiti o te konupūmā me te whākōkī, he mea nui ēnei mō te hauora o te wheua.
– Huaora E: He antioxidant e tiaki ana i ngā pūtau mai i te kino waikura.
– Huaora K: He mea nui mō te toto totoka.
Me whiwhi hoki ngā ngeru i ngā huaora matatini B, tae atu ki te thiamine, te riboflavin, te niacin, te waikawa pantothenic, te pyridoxine, te biotin, te waikawa folic, me te cobalamin. He mea nui ngā huaora matatini B mō ngā momo tukanga pākia, tae atu ki te whakaputa pūngao, te hanganga toto, me te mahi io.
mineral
He mea nui ngā kohuke ki ngā mahi ā-tinana. Anei ētahi kohuke nui me noho ki roto i te kai a te ngeru:
– Konupūmā me te Whōkawa: He mea nui ēnei huānga mō te hanganga me te pupuri i te kaha o ngā wheua me ngā niho. He mea nui hoki te taurite tika o te konupūmā me te whōkawa mō te mahi a te ngākau, te uaua, me ngā io.
– Konupora: He mea nui mō ngā tauhohenga whākōkī maha, te mahi uaua, me te hauora o te wheua.
– Pāhare pākawa: He mahi nui tā te pāhare pākawa ki te mahi a te uaua me te io, tae atu ki te whakahaere i te taurite wai.
– Konutai me te Pūhaumāota: He mea nui mō te taurite o ngā electrolytes, te mahi a te io me te uaua.
– Konutea: He mea nui mō te hauora o te kiri, te whakaora patunga, me te mahi a ngā whākōkī.
– Te Selenium me te Iodine: E hiahiatia ana i roto i ngā rahinga iti mō te mahi a te tairoi me te mea he antioxidants.
Air
He matūkai nui te wai mō ngā ngeru, engari he mea nui tonu. He maha ngā tūpuna i noho ki ngā koraha e heke mai ana i ngā ngeru kāinga, nō reira kāore e nui te wai e inuhia ana e rātou. Mā te whakarato kai mākū, kai kēne rānei ka āwhina i te whakanui ake i te wai e inuhia ana e rātou. Me whai wai māori tonu ngā ngeru e whāngaihia ana ki te kai maroke hei ārai i te matewai.
Ngā Tāpiri
I te wā e hanga ana i te kai ngeru, ka tāpirihia hoki e ngā kaihanga ngā tāpiringa pēnei i ngā mea tiaki, ngā tae, me ngā mea kakara. Ka whakamahia ngā mea tiaki pēnei i te huaora E (tocopherol) me te huaora C (waikawa ascorbic) hei ārai i te pirau me te whakarite kia roa te wā e ora ai te hua. He mea nui kia whiriwhiria he kai e whakamahi ana i ngā tāpiringa taiao, haumaru rānei mō te ngeru.
Te Wāhanga me te Auautanga o te Hoatu Kai
Me whakarite ngā kai a ngā ngeru kia rite ki tō rātou tau, taumaha, taumata mahi, me te hauora. He nui ake te pūmua, te ngako, ngā huaora, me ngā kohuke e hiahiatia ana e ngā punua ngeru e tipu ake ana i ngā ngeru pakeke. Tērā pea ka hiahiatia e ngā ngeru pakeke he kai motuhake he iti te kaora hei ārai i te momona engari he nui te pūmua hei pupuri i te papatipu uaua.
Whakamutunga
He mea nui te kai taurite o ngā ngeru e whai kiko ana i ngā matūkai nui mō tō rātou hauora mō te wā roa. Me āta whiriwhiri ngā kaipupuri mōkai i te kai tika, me mārama ki ngā tapanga, me te whakarite i ngā hua kei roto ngā matūkai katoa e hiahiatia ana e ā rātou ngeru. Hei tāpiri, he tino whai hua te kōrero ki te rata kararehe mō ngā taunakitanga pai rawa atu e hāngai ana ki ngā hiahia motuhake o tō ngeru. Mā te mārama ki ngā ihirangi matūkai o te kai ngeru, ka taea e tātou te whakarite kei te whiwhi ā tātou hoa huruhuru i te matūkai e hiahiatia ana e rātou kia noho hauora, kia harikoa hoki.
