Kāo, ko ngā matūkai katoa e hiahiatia ana e koe mō te kai hauora huawhenua ka kitea ngāwaritia, ka nui hoki mā roto i ngā kai tipu, engari kotahi pea te mea nui: ko te huaora B12. He mea nui tēnei huaora nui ki te pupuri i te hauora o tō pūnaha io, te whakaputa i te DNA, me te hanga i ngā pūtau toto whero. Heoi, kāore i rite ki te nuinga o ngā matūkai, kāore te huaora B12 i te kitea noa i roto i ngā kai tipu.

Ka hangaia te Huaora B12 e ētahi huakita e noho ana i roto i te oneone me ngā ara nakunaku o ngā kararehe. Nō reira, he nui te nui o te huaora e kitea ana i roto i ngā hua kararehe pērā i te mīti, te miraka, me ngā hua manu. Ahakoa he puna tika ēnei hua kararehe mō te B12 mō te hunga e kai ana, me rapu huarahi kē atu ngā kaiwhenua hei whiwhi i tēnei matūkai nui.

Mō ngā kaiwhenua, he mea nui kia tūpato ki te kai B12 nā te mea ka taea e te korenga o te huaora B12 te arahi ki ngā raruraru hauora nui pērā i te anemia, ngā raruraru pūnaha io, me ngā ngoikoretanga hinengaro. Waimarie, he huarahi whai hua hei whakarite i ngā taumata B12 e tika ana me te kore e kai i ngā hua kararehe. Ko ngā kai whakapakari tētahi kōwhiringa; he maha ngā miraka tipu, ngā pata parakuihi, me ngā rewena kai e whakareihia ana ki te B12. Ko tētahi atu kōwhiringa ko ngā tāpiringa B12, e tino taunakitia ana hei whakarite kia whiwhi koe i te nui o tēnei matūkai nui. Kei roto i ēnei tāpiringa te B12 i ahu mai i ngā huakita, he rite ki te huarahi e whakaurua ai ki ngā kai whakapakari, ā, he puna whai hua, he puna pono hoki.

Hauwini B12

Ae, he mea nui te huaora B12 mō ngā mahi maha o te tinana. He mea whakamīharo te mahi nui a tēnei matūkai kotahi i roto i ngā tukanga maha. Mai i te pupuri i te hauora o ngā pūtau io ki te āwhina i te hanga DNA me ngā pūtau toto whero, e mārama ana te hiranga o te B12. Ka tautoko hoki i te whakamahinga o te rino, ā, ka whai wāhi ki te pūnaha ārai mate hauora me te whakahaere i te wairua. Mena kei te āwangawanga koe mō ō taumata B12, inā koa kei te kai huawhenua koe, he mea pai kia aroturukihia tō kai, kia whakaarohia rānei ngā tāpiringa, nā te mea kei roto i ngā hua kararehe te nuinga.

I te UK, he take noa te iti o te huaora B12, inā koa i waenga i ngā kaumātua. E whakaatu ana ngā rangahau he whānui te korenga o te huaora B12 puta noa i ngā reanga rerekē, me te rerekētanga nui i waenga i ngā taupori taitamariki me ngā kaumātua. Ina koa, i kitea i roto i tētahi rangahau e ono ōrau o ngā tāngata kei raro iho i te 60 tau te pakeke e pāngia ana e te korenga o te B12. Heoi, ka tino piki ake tēnei ōrau i roto i te taupori kaumātua, me te 20 ōrau o te hunga neke atu i te 60 tau te pakeke e pāngia ana.

Kua nui haere te raruraru i waenga i ngā rōpū motuhake, pērā i te hunga kai huawhenua. E ai ki ngā kitenga hou, tata ki te 11 ōrau o te hunga kai huawhenua i te UK he ngoikore te huaora B12. E whakaatu ana tēnei i tētahi āwangawanga nui mō te hunga e whai ana i ngā kai tipu, nā te mea ko te B12 te nuinga o te wā e kitea ana i roto i ngā kai kararehe.

Mā te Rangahau Kai me te Kai Totika ā-Motu a te Kāwanatanga i te tau 2016 ka kitea anō te horapa o te korenga o te huaora B12 puta noa i ngā reanga rerekē. I whakaatuhia e te rangahau e toru ōrau o ngā kōtiro 11 ki te 18 tau te pakeke e whakaatu ana i te iti o te taumata o te huaora B12 e tohu ana i te korenga. I roto i ngā pakeke 19 ki te 64 tau te pakeke, ko te reiti o te korenga he tata ki te ono ōrau. Mō ngā kaumātua, he teitei ake ngā tatauranga: tata ki te rima ōrau o ngā tāne neke atu i te 65 tau te pakeke me te waru ōrau o ngā wāhine i roto i te rōpū reanga kotahi e pāngia ana e te korenga o te huaora B12.

Ko tētahi tirohanga whakamere e pā ana ki tēnei take ko te panonitanga o te ihirangi matūkai o ngā kai kararehe i roto i ngā tau. Ina koa, kua whakaatuhia e ngā hua poaka he hekenga nui o ngā taumata huaora B12 ki te whakataurite ki te tīmatanga o te tekau tau atu i 1990. E kiia ana ko te whakahekenga he tata ki te hautoru te iti iho i tērā o mua. Ko tēnei hekenga e pā ana ki ngā panonitanga o ngā tikanga whāngai kararehe; kāore ngā poaka e whāngaihia ana ki ngā paru kararehe, ā, i roto i ngā tau kua pahure ake nei i piki ake ai ngā taumata B12 i roto i ā rātou mīti. Ko tēnei panonitanga o ngā tikanga whāngai pea i whai wāhi ki te iti iho o te ihirangi B12 i roto i ngā hua poaka, ā, ka nui ake te mōrearea o te korenga o te huaora B12 i waenga i te hunga e whakawhirinaki ana ki ēnei kai mō tā rātou kai B12.

Hei whakarāpopototanga, he āwangawanga nui te korenga o te huaora B12 i te UK, me te rerekētanga o te horapa puta noa i ngā reanga me ngā tikanga kai. Mō ngā kaumātua me ngā tāngata e whai ana i te kai huawhenua, he mea nui te aroturuki me te aro ki ngā taumata B12 hei pupuri i te hauora me te ārai i ngā raruraru e pā ana.

Vitamin D

He mea nui te huaora D mō te pupuri i ngā wheua, ngā niho, me ngā uaua hauora, ā, e tautoko ana i ngā mahi nui o te tinana. E kiia ana ko te "huaora hihi o te rā," ka puta te huaora D ina pāngia te kiri e te hihi o te rā. Heoi, i te UK, he tino kitea te korenga o te huaora D. He tino kitea tēnei i waenga i ngā tāngata he mangu ake ō rātou kiri, e hiahia ana ki te nui ake o te hihi o te rā hei whakaputa i te huaora D e tika ana nā te nui ake o te melanin i roto i ō rātou kiri, e kore e tino pai te mimiti i ngā hihi UVB. Hei tāpiri, ka piki ake ngā reiti korenga i ngā marama hotoke ina he iti ake te hihi o te rā, ā, he poto ake ngā rā.

I te puna me te raumati, ka taea e te nuinga o te iwi i te UK te whakaputa i te huaora D e ranea ana mā te whakawhāiti noa i te rā i ia rā. I te nuinga o te wā, e rima ki te 25 meneti te roa o te whakawhāititanga hei whakatutuki i ngā hiahia o te tinana. Mā tēnei wā poto o te whakawhāititanga i te rā ka whakaiti i te tūponotanga o ngā pānga kino pēnei i te werawera me te mate pukupuku kiri. Ko te hunga kiri mā, he iti ake te wā whakawhāititanga e hiahiatia ana e rātou ki te whakataurite ki te hunga kiri mangu. Mō te hauora pai me te whakaiti i te tūponotanga o te werawera, he tikanga te whakamahi i te huarahi "iti, ā, auau" ki te whakawhāititanga i te rā.

E rua ngā āhua matua o te huaora D: ko te D2 me te D3. He rerekē ngā pūtake me ngā pānga o ia āhua ki ngā whiringa kai.

• He huawhenua tonu te Huaora D2. I ahu mai i te rewena, i te harore rānei, ā, he kōwhiringa pai mō te hunga e whai ana i te kai tipu. He mea whakamahi noa tēnei momo i roto i ngā tāpiringa kai, ā, e kitea nuitia ana i roto i ngā kai kua whakakahangia i te mea ka piki haere te hiahia mō ngā kōwhiringa e pai ana ki te huawhenua.
• Ko te Huaora D3, i tētahi atu taha, ka ahu mai i ngā kararehe pērā i ngā hinu ate ika. Heoi, kei reira anō ngā momo D3 vegan e wātea ana. Ko tēnei D3 vegan ka ahu mai i ngā rimurimu, i ngā harore rānei, ā, he mea tika mō te hunga e karo ana i ngā hua kararehe. Ina tohu te tapanga kai i te "huaora D" me te kore e tohua te momo, ko te tikanga e pā ana ki te D3 nō te kararehe. I te mea kei te piki haere te hiahia o ngā kaihoko ki ngā hua tipu, kei te piki haere te whakamahi a ngā kaihanga kai i ngā puna D2, vegan rānei o te D3 hei whakatutuki i tēnei hiahia.

Ina whakaarohia te tāpiringa huaora D, he mea nui kia āta whakahaere i te kai e kainga ana. Ka taea e te nui rawa o te huaora D te arahi ki ngā raruraru hauora, pērā i te hypercalcemia, ina nui rawa te konupūmā e mimitihia ana e te tinana, ka kino pea ngā whekau me ngā wheua. Hei ārai i ēnei pānga kino, e kī ana te Kāwanatanga o te UK kaua e neke ake i te 100 maikirokaramu te nui rawa o te huaora D e kainga ana i ia rā. Mā tēnei taunakitanga ka āwhina i te tangata kia whiwhi i ngā painga o te huaora D me te karo i ngā mōrearea e pā ana ki te kai nui rawa.

Ngā Omega-3

He ngako nui ngā waikawa ngako Omega-3 e kore e taea e ō tātou tinana te whakaputa i a rātou anō, nō reira me whiwhi tātou i ēnei mā roto i ā tātou kai. He mea nui ēnei ngako mō ngā mahi tinana me te hauora whānui. He wāhanga nui ngā Omega-3 o ō tātou kiriuhi pūtau, e awe ana i te mahi a ngā pūtau puta noa i te tinana. He mahi nui tā rātou ki te whakaputa homoni, ki te whakahaere i te mumura, me te whakaiti pea i te mōrearea o te mate ngakau.

Hei whakarite kia nui te kai o ngā omega-3, he pai te whakauru i ētahi kai ki roto i tō kai. Mā te kai i tētahi, i ētahi tīpune rānei o te hinu purapura harakeke i ia rā, i tētahi ringa nati me tētahi punetēpu o ngā purapura harakeke whenua rānei, ka taea te whakarato i te nui o ēnei ngako nui. He puna pai rawa atu ngā purapura harakeke me ngā nati nāti mō ngā omega-3, ko te nuinga i roto i te ahua o te waikawa alpha-linolenic (ALA), ka taea e te tinana te huri ki ētahi atu momo omega-3.

Mō te hunga e whai ana i te kai huawhenua, e rapu ana rānei i ētahi atu omega-3 mā roto i ngā tāpiringa, he mea nui kia whiriwhiria ngā hua e hangai ana ki ngā mātāpono huawhenua. I te wā e whiriwhiri ana i tētahi tāpiringa omega-3 huawhenua, tirohia ngā tapanga e tohu ana i te EPA (waikawa eicosapentaenoic) me te DHA (waikawa docosahexaenoic), nā te mea koinei ngā momo omega-3 e tuku ana i ngā painga nui ki te hauora. Engari i ngā tāpiringa hinu ika, e ahu mai ana i te ika, whiriwhiria ngā mea i hangaia mai i te rimurimu. Ko ngā rimurimu te pūtake taketake o ngā omega-3 mō ngā ika, ā, ka waiho ngā tāpiringa e ahu mai ana i te rimurimu hei huarahi pumau me te pai mō te hunga huawhenua.

Hei whakarāpopototanga, ko te whakauru i ngā puna omega-3 ki roto i tō kai, ahakoa mā roto i ngā kai katoa, i ngā tāpiringa rānei, he mea nui hei pupuri i te hauora whānui me te tautoko i ngā mahi nui a te tinana.

Hiodine

He kohuke iti te iodine e whai wāhi nui ana ki te pupuri i te hauora o te mahi tairoi. Ka whakamahia e te repe tairoi te iodine hei whakaputa i ngā homoni tairoi, he mea nui mō te whakahaere i te pākia o te tinana, te whakaputa pūngao, me te tipu me te whanaketanga whānui. Ki te kore te iodine e ranea, kāore e taea e te tairoi te whakaputa tika i ēnei homoni, ka arahi pea ki ngā raruraru hauora pēnei i te hypothyroidism me te goiter.

He rerekē te nui o te iodine i roto i te taiao, ā, ko tōna wātea mai i roto i te kai e whakawhirinaki ana ki te nui o te iodine i roto i te oneone. Ko ngā puna kai noa o te iodine ko:

• Rimu : Ko te rimu tētahi o ngā puna tūturu momona rawa o te iodine. He kōwhiringa pai ngā momo pēnei i te arame, te wakame, me te nori. Mā te whakauru i te rimu ki roto i tō kai i ētahi wā i te wiki ka āwhina i te whakarite kia nui te iodine e kainga ana.
• Tote Iotini : Ko te tote iotini he tote tēpu kua whakakahangia ki te iotini. Mā te whakamahi i te tote iotini i te rahinga iti ka āwhina i te whakarato i te iotini e tika ana.
• Miraka Tipu : He maha ngā waitohu miraka tipu, pērā i te miraka pīni, te miraka aramona, me te miraka ōti, e tāpiri ana i te iodine ki ā rātou hua. Tirohia tonu te takai hei whakaū mēnā kua tāpirihia te iodine.
• Ētahi Huawhenua : I runga i te nui o te iodine i roto i te oneone i whakatipuria ai, tera pea ētahi huawhenua ka whai wāhi ki te nui o te iodine e kainga ana, engari ko te nuinga o te wā he iti ake te pono o ēnei puna.

He whakaaro hē noa iho tēnei e kī ana ko te hunga kai huawhenua kei te mōrearea ki te korenga o te iodine nā te mea ka karo rātou i ngā hua miraka. Heoi, kāore te iodine i roto i te miraka e kitea noatia ana, engari ka tāpirihia mā roto i ngā tāpiringa iodine e whāngaihia ana ki ngā kau, me ngā patu huakita kei roto te iodine e whakamahia ana i roto i te mahi miraka. Nō reira, ehara te nui o te iodine i roto i ngā hua miraka i te whakaata tika i ngā taumata iodine tūturu i roto i te miraka.

Mō te hunga kai huawhenua, he mea nui kia whakaurua ngā kai, ngā tāpiringa rānei he nui te iodine ki roto i ā rātou kai kia tutuki ai ā rātou hiahia mō te iodine. Mā te kai rimu i ētahi wā, te whakamahi rānei i te tote iodine, ka āwhina i te whakatika i ngā ngoikoretanga pea.

Ko te nui o te iodine e taunakitia ana mō ngā pakeke i ia rā he 140 maikirokaramu. Ka taea tēnei mā te kai i ngā momo kai rerekē e whai kiko ana i te iodine pērā i te rimu me te tote iodine.

Ahakoa he mea nui te iodine mō te hauora, ka taea e te nui rawa o te kai te arahi ki te ngoikore o te tairoi, pērā i te hyperthyroidism, te hypothyroidism rānei, me te pikinga o te taumaha. Ko te rohenga teitei mō te kai iodine e kiia ana ko te 500 maikirokaramu ia rā, ā, ki te nui rawa atu tēnei nui ka tūpono he mōrearea ki te hauora. Ka taea e te nuinga o te tangata te whakatutuki i ā rātou hiahia me te kore e eke ki tēnei rohenga teitei mā te kai iodine i te iti rawa.

Hei whakarāpopototanga, he mea nui te iodine mō te hauora o te tairoi me te mahi pākia o te tinana. Mā te whakauru i ngā kai whai iodine ki roto i tō kai, mā te whiriwhiri rānei i ngā hua kua whakakahangia, ka taea e koe te pupuri i ngā taumata e tika ana, me te tautoko i te hauora whānui.

Konupūmā

He kohuke nui te konupūmā hei pupuri i te kaha o ngā wheua me ngā niho, tae atu ki te tautoko i ngā mahi ā-tinana pērā i te whakaheke uaua, te tuku io, me te toto totoka. Mō te hunga e whai ana i te kai huawhenua, he maha ngā puna tipu hei whakatutuki i ngā hiahia konupūmā.

Mā te kai huawhenua whānui e whakauru ana i ngā momo witi katoa, ngā pāhiri, ngā nati, me ngā purapura ka taea te whakarato i te konupūmā e tika ana. Anei ētahi o ngā puna konupūmā tipu pai rawa atu:

• Tōfu : Ina koa ka hangaia ki te konupūmā whanariki, he puna pai rawa atu te tōfu mō te konupūmā.
• Ngā Wīti Parakuihi Huawhenua Whakakahangia : He maha ngā wīti parakuihi kua whakakahangia ki te konupūmā, ā, ka taea te whai wāhi nui ki te kai o ia rā.
• Ngā Miraka Tipu Whakakahangia ki te Konupūmā : He maha ngā wā ka whakaratohia he konupūmā ki ngā miraka pīni, aramona, ōti, me te raihi.
• Piki Maroke : He puna konupūmā reka, he nui hoki ngā matūkai.
• Te Kāri me Ētahi Atu Kākano Rau : He puna nui te kāri, me ngā kākano rau me te wātakirihi, mō te konupūmā.
• Ngā Kākano Hīhiama me te Tahini : He nui te konupūmā i roto i ngā kākano e rua, ā, ka taea te tāpiri atu ki ngā momo rihi.
• Tempeh : He hua pīni kua whakapūkaratia e whakarato ana i te konupūmā me ētahi atu matūkai.
• Parāoa Witi Katoa : Ka whai wāhi ngā witi katoa, tae atu ki te taro witi katoa, ki te nui o te konupūmā e kainga ana.
• Pīni Tunua : Ko tētahi atu puna pai o te konupūmā mai i ngā tipu.
• Paukena Pata : He nui te konupūmā e whakaratohia ana.
• Nati : He nui te konupūmā i roto i ngā aramona me ngā nati Brazil.

Kei roto i ētahi huawhenua matomato pēnei i te pīnihi, te chard, me te pīti te konupūmā, engari he nui hoki ngā oxalates, arā, ngā matū ka ārai i te mimiti o te konupūmā. Ahakoa ka taea tonu e ēnei huawhenua te whai wāhi ki te kai konupūmā katoa, he iti ake te mimiti o te konupūmā e tukuna ana e te tinana ki te whakataurite ki ngā huawhenua matomato iti te oxalate.

Hei mimiti pai i te konupūmā, he pai ki te kai i ngā huawhenua matomato he iti te ihirangi oxalate, pēnei i:

• Kāri : Ko tētahi o ngā puna pai rawa atu o te konupūmā, ā, he iti rawa ngā oxalates.
• Pūroroki : He nui te konupūmā, ā, he iti hoki ngā oxalates.
• Bok Choy : Ko tētahi atu momo kākano iti-oxalate he nui te konupūmā.

He mea whakamīharo, ko te mimiti o te konupūmā mai i ēnei huawhenua matomato iti-oxalate e rua te nui ake o te mimiti i te konupūmā i roto i te waiū kau. Heoi anō, he nui atu ngā painga kai o ēnei huawhenua, tae atu ki te muka, te folate, te rino, me ngā antioxidants, kāore nei i roto i te waiū miraka.

Mā te kai hauora huawhenua ka taea te whakatutuki i ngā hiahia o te konupūmā mā roto i ngā momo kai tipu. Mā te whakauru i ngā puna pēnei i te miraka tipu kua whakakahangia, te tofu, ngā rau matomato, ngā nati, me ngā purapura, ka taea e koe te whakarite kia nui te kai konupūmā. Mā te aro ki ngā momo rau matomato e kainga ana me te whakauru i ngā kōwhiringa iti-oxalate ka taea te whakapai ake i te mimiti konupūmā me te hauora whānui.

Te Selenium me te Konutea

He kohuke nui te selenium me te konutea e whai wāhi nui ana ki te pupuri i te hauora whānui, ā, waimarie, ka taea e koe te whiwhi i te nui e tika ana mai i tētahi kai huawhenua kua whakaritea pai, me te kore e hiahiatia he tāpiringa.

Hēreniuma

He mea nui te selenium mō ngā mahi tinana maha, tae atu ki te tiaki i te antioxidants, te mahi tairoi, me te tautoko i te pūnaha ārai mate. Kei roto i ētahi kai tipu, engari he nui te selenium i roto i ētahi puna:

• Ngā nati Parahi : Koinei ngā tipu tino kukū o te selenium. Mā te rua noa o ngā nati Parahi i te rā ka nui ake te selenium i te kai e taunakitia ana mō ia rā. He tino whai hua ēnei nati ki te whakanui ake i ngā taumata selenium nā te nui o tēnei kohuke.
• Kākano putiputi rā : He puna pai o te selenium ka taea te tāpiri ngāwari ki ngā huamata, ki ngā kai maeneene, ki te tunu kai rānei.
• Ngā Kākano Hīhiama : He puna pai rawa atu ēnei kākano mō te selenium, ā, ka taea te whakamahi i roto i ngā momo rihi.
• Ngā witi katoa : Kei roto i ngā kai pēnei i te witi katoa, te raihi parauri, me te ōti te selenium, engari he iti ake te nui ki te whakataurite ki ngā nati me ngā purapura.
• Tōfu : Ina hangaia ki ētahi momo matū whakapūkara, ka taea hoki e te tōfu te waiho hei puna o te selenium.
• Āparakuhi : He iti noa te selenium e whakaratohia ana, ā, he mea whai kiko hei tāpiri atu ki ngā kai.
• Harore : He puna pai ētahi momo, pērā i te shiitake, mō te selenium.

Konutea

He mea nui te konutea mō te mahi ārai mate, te hanga pūmua, te whakaora patunga, me te hanga DNA. He maha ngā momo kai tipu e whakarato ana i te konutea e ranea ana:

• Tempeh : He mea hanga mai i te pīni soya kua whakapūkaratia, he puna nui te konutea o te tempeh, ā, he maha ngā whakamahinga o ia kai.
• Pākete Wiiti Katoa : He puna pai rawa atu o te konutea e pai ana mō te kai taurite.
• Tōfu : Kei roto te konutea, ā, ka taea te whakauru ki roto i ngā momo tunu kai.
• Quinoa : He witi whai matūkai e whakarato ana i te pūmua me te konutea.
• Ngā Kākano Paukena : He puna nui ēnei kākano mō te konutea, ā, ka taea te tāpiri ki ngā huamata, te kai rānei hei kai mā te tangata.
• Ngā Pīni : He nui te pūmua me te konutea, he mea nui hei tāpiri atu ki te kai huawhenua.
• Kuskus : He puna pai te kuskus witi katoa mō te konutea, ā, ka taea te whakamahi hei pūtake mō ngā rihi maha.
• Raihi Katoa : E whakarato ana i te konutea me ētahi atu matūkai nui.
• Nati Kāhew : He kai reka e whai wāhi ana ki te kai konutea.
• Ngā Kākano Hīhiama me te Tahini : He puna pai ēnei e rua mō te konutea, ā, ka taea te whakamahi i roto i ngā momo tunu kai.

Mā te kai huawhenua kanorau e whakauru ana i ngā kai pēnei i te nati Brazil, te purapura putirā, te tempeh, me ngā witi katoa ka taea te whakarato i te selenium me te konutea me te kore e hiahiatia he tāpiringa. Mā te whakauru i ēnei kai whai matūkai ki roto i ō kai o ia rā, ka taea e koe te pupuri i ngā taumata tino pai o ēnei kohuke nui me te tautoko i te hauora whānui.