Ngā āhuatanga hinengaro e pā ana ki ngā whanonga kai
He maha ngā wā ka whakaarohia ngā tikanga kai hei take hiakai, matea kai, me te wātea o te kai. Heoi, i muri i ā tātou whiringa tahua o ia rā, te rahi o ngā wāhanga kai, tae atu ki ngā wā kai koretake, he wāhi nui tō ngā āhuatanga hinengaro. Ka taea e ō tātou whakaaro, kare ā-roto, ngā wheako o mua, me ngā tirohanga whaiaro te awe i tō tātou whanaungatanga ki te kai. He mea nui te mārama ki ēnei āhuatanga hinengaro, kaua e whakapae i a tātou anō, engari kia mōhio ake ai ki ngā tauira e hangaia ana e tātou, kia pai ake ai te whakahaere i aua tauira.
1. Ngā Kare ā-roto me te "Kai Kare ā-roto"
Ko tētahi o ngā āhuatanga hinengaro tino kitea ko te kai kare ā-roto. He tokomaha te hunga e kai ana ehara i te mea nā te hiakai tinana, engari nā te hiakai kare ā-roto: te ahotea, te manukanuka, te pouri, te mokemoke, te hoha, tae noa ki te harikoa. Ka noho te kai hei taputapu hei whakamarie i a ia anō, hei whakararuraru, hei utu rānei i muri i tētahi rā taumaha.
Ina piki ake te ahotea, ka tukuna e te tinana te homoni cortisol, ka taea te whakanui ake i te hiahia kai me te akiaki i te hiahia ki ngā kai he nui te huka, te tote, me te ngako. Koinei te take e hiahia ai te tangata ki te kai i ngā kai reka, parai rānei i te wā e ahotea ana. Mena ka roa te noho o tēnei whanonga, ka noho te kai hei rautaki matua mō te aro atu ki te matekai. Nō reira, he uaua ki te wehewehe i waenga i te hiakai tūturu me ngā kare ā-roto poto.
2. Te ahotea me ngā tauira kai taupatupatu
Ehara i te mea ka hua ake te kai nui i te ahotea, engari ka taea hoki e ia te whakaiti i te hiahia o ētahi tāngata. Ko ētahi tāngata, ina ahotea, ka ngaro te hiahia, ka wareware ki te kai, ka kai noa rānei i ētahi wāhanga iti o ngā kai ngāwari. He mōrearea ēnei urupare e rua: ka taea e te kai nui te whakanui i te taumaha me te whakaaro hara, engari ko te kore e kai nui ka whakararu i te kaha, te arotahi, me te pākia o te tinana.
Ka nui ake te aro o te tangata ki te ahotea. Ina aro nui te roro ki te pēhanga, ka heke tōna kaha ki te whakatau whakaaro nui. Nō reira, he māmā ake te whiriwhiri i te kai tere i te whakarite kai taurite. I roto i te wā, ka puta he raruraru i roto i te mahinga kai a te ahotea: te kore e kai parakuihi, te kai tina tere, kātahi ka "kai rapu utu" mā te kai nui i te tina.
3. Ngā Kāhua Mātua me ngā Wheako Tamarikitanga
Ko te whanaungatanga o te tangata ki te kai ka puta i te tamarikitanga. Mā ngā momo whakatipu tamariki pēnei i te "whakaoti i tāu kai" ka ngaro te kaha o ngā tamariki ki te kite i ngā tohu kī tonu nā te mea kua taunga rātou ki te akiaki i a rātou anō ki te pau i ā rātou wāhanga kai. I tetahi atu taha, ki te whakamahia te kai hei utu ("ki te whiwhi koe i ngā māka pai ka taea e koe te kai aihikirīmi"), hei whiu rānei ("ki te whanoke koe, kaua e kai paramanawa"), ka ako ngā tamariki ki te hono i te kai ki ngā uara matatika.
Kei roto hoki i ngā wheako o te tamarikitanga te āhua o te kai i te kāinga: ahakoa he wā mahana te kai tahi, he wā kī tonu rānei i te pakanga. Hei tauira, ko ngā whānau e kai ana i a rātou e mātaki pouaka whakaata ana, ka whanake i ngā tauira kai koretake. Ka taea e ēnei wheako katoa te mau tonu ki te pakeketanga, ā, he uaua ki te whakarerekē me te kore e mōhio.
4. Ngā Tikanga, Ngā Tohu Taiao, me te Kai Aunoa
He maha ngā tikanga kai ka puta aunoa mai, ka whakaohokia e ngā tohu motuhake: he wā motuhake, he wāhi motuhake, he mahi motuhake rānei. Hei tauira, i ia wā ka mātaki koe i tētahi kiriata, me kai pōporo koe; i ia wā ka mahi koe i tō pona, me kai kawhe me ngā kai mātao koe; i ia wā ka hoki koe ki te kāinga i te mahi, ka tū tonu koe ki te hoko kai parai.
I te taha hinengaro, e pā ana tēnei ki te takahuri o te tikanga: te whakaoho → te tikanga mahi (te kai) → te utu (te whakamarie, te koa rānei). Ka nui ake te auau o te mahi i tētahi mea, ka kaha ake te tikanga. Koinei te take ka kai tonu te tangata ahakoa kāore i te hiakai, nā te mea he "tikanga" noa iho.
5. Te Ahua o te Tinana me te Pēhanga Hapori
He nui te pānga o te āhua o te tinana o te tangata ki ā rātou tikanga kai. Mā te kore e makona ki te āhua o te tinana ka arahi pea ki te kai tere, ki te here nui, ki te tauira "yo-yo" rānei: te here i te kai, kātahi ka nui te hiakai me te kai kore whakahaere. I tētahi atu taha, ko ngā pēhanga pāpori mai i ngā paerewa ataahua ka arahi pea ki ngā manukanuka e pā ana ki te kai, pērā i te wehi ki ngā warowaihā, te wehi kei piki te taumaha, te whakaaro hara rānei i muri i te kai i ētahi kai.
Ka whakakaha ake ngā pāpāho pāpori i tēnei āhuatanga. Ka taea e ngā whakaahua o ngā tinana tino pai, ngā au o te kai, me te kōrero mō te "kai ma" te mea ka whakaaro te tangata me tino tika ā rātou whiringa kai. Heoi, ehara i te mea kāore he ngāwari o te kai hauora; engari, he taurite, he mea whakarite kia rite ki ō hiahia.
6. Ngā Whakapono me ngā Whakaaro mō te Kai
Ka pāngia hoki ngā tikanga kai e ngā whakapono: "ka momona koe i te raihi," "ka tino taumaha koe i te tina," "ki te whakakori tinana koe, ka taea e koe te kai i tāu e hiahia ana." Ka whakatauirahia e ēnei whakapono ngā whakatau o ia rā, ahakoa kāore i te tika. Kei reira anō te whakaaro "katoa, kāore rānei", pērā i te wehewehe i ngā kai kia "pai" me te "kino." Ina whakaaro tetahi kua "hara" rātou, ka whakaaro rātou, "Tērā pea ahau," kātahi ka kai nui.
Hei tāpiritanga, ka taea e te hiahia kia tino tika te whakatutuki i ngā whakaritenga kai mārō rawa. Ina kore e eke ki te taumata teitei, ka puta ake ngā kare ā-roto o te hara me te whakapae i a ia anō, ā, he mea whakakatakata ka taea te whakaoho i te kai kare ā-roto. Nō reira, he mea nui te whakaaro ngāwari me te pono hei hanga i tētahi whanaungatanga hauora ki te kai.
7. Ngā Pānga o te Moe me te Ngenge Hinengaro
He pānga tika tonu te kore moe ki ngā tikanga kai. Ina ngenge, ka heke te kaha ki te whakahaere i ngā hiahia. I te taha koiora, ka piki ake te homoni hiakai (ghrelin), ā, ka heke te homoni mākona (leptin). Nō reira, ka nui ake te kai a te tangata, ka hiahia hoki ki ngā kai nui-kaiora.
Ka rapu hoki te tangata i te kai hei "whakaora tere", ina koa ko ngā kai reka. Koia te take he maha ngā wā ka ara ake te hiahia ki ngā kai reka nā te noho roa. Ki te waiho tēnei hei tikanga, ka uaua haere te whakahaere i ngā tikanga kai.
8. Te Mokemoke, Ngā Hononga Hapori, me te Kai Ngātahi
He mahi pāpori anō hoki te kai. Ka nui ake te kai a ētahi tāngata ina noho tahi rātou me ō rātou hoa nā te āhuarangi marino, nā ngā pōwhiri, nā te nui rānei o ngā wāhanga kai. I tetahi atu taha, ka taea e te mokemoke te ārahi i te tangata ki te kai hei whakakapi mō te piripono ki ngā kare ā-roto. Hei tauira, ko te tikanga o te "kai i a koe e tirotiro ana i ngā pāpāho pāpori" i te pō, he huarahi pea hei whakamarie i ngā kare ā-roto o te koretake.
Ka pāngia hoki ngā whiringa kai e ngā whanaungatanga pāpori. Mā te porowhita o ngā hoa e noho tahi ana me ngā kai tere, mā te whānau rānei e mahi pinepine ana i ngā kai he nui te huka, ka taea te waihanga i ngā tikanga e uaua ana ki te takahi.
9. Ngā Rautaki mō te Whakahaere i ngā Take Hinengaro i roto i ngā Tikanga Kai
Kāore te whakapai ake i ngā tikanga kai e tīmata mā te tatau i ngā kaora, engari mā te whakanui ake i te mōhio ki a koe anō. Ko ētahi rautaki ka taea e koe te whakamātau ko:
1. Wehewehea te hiakai tinana me te hiakai kare ā-roto mā te pātai: "Kei te hiakai rawa taku puku, kei te pai noa iho rānei ahau?"
2. Whakaharatauhia te kai me te ngākau tupato, pērā i te kai me te kore e whakararuraru, te ngaungau mārire, me te aro ki ngā kare ā-roto o te kī.
3. Tāutuhia ngā mea e whakaoho ana i tēnei whanonga, pērā i te ahotea o te mahi, te hoha rānei o te ahiahi, kātahi ka kimi i ētahi atu huarahi pērā i te hikoi poto, te inu wai, te manawa hōhonu rānei.
4. Whakatūria he tauira moe pai ake nā te mea ka pā te moe ki ngā homoni whakahaere i a koe anō me te hiahia kai.
5. Āta karohia ngā ture tino nui; arotahi ki ngā tauira taurite, pumau hoki.
6. Rapua he āwhina ngaio mēnā kei te haere tahi mai ō tikanga kai me te nui o te hara, te kai nui, te nui rānei o ngā raruraru āhua tinana. Ka taea e te tohunga hinengaro, e te tohunga kai rānei te āwhina i a koe ki te whakawhanake i ngā rautaki tika.
Te Katinga
He mea nui te mahi a ngā āhuatanga hinengaro ki te hanga i ngā tikanga kai—mai i ngā kare ā-roto, te ahotea, ngā wheako o te tamarikitanga, te taiao, te āhua o te tinana, tae atu ki te hinengaro. Mā te mārama ki tēnei ka kite tātou ehara ngā tikanga kai i te mea he "kaupapa" he "tikanga" noa iho rānei, engari he hua o te taunekeneke matatini i waenga i ngā whakaaro, ngā kare ā-roto, me ngā tikanga. Mā te whakanui ake i te mōhiotanga ki ngā mea whakaoho hinengaro me te whakawhanake i ngā rautaki hauora ake, ka taea e te tangata te whakapai ake i tōna whanaungatanga ki te kai i roto i te huarahi āta haere, pono ake, me te pumau.
