I ngā tau tata nei, kua piki haere te rongonui o te kai huawhenua i te mea kua piki haere te mōhio o te tangata ki ngā pānga taiao me ngā pānga matatika o te kai i ngā hua kararehe. Heoi, i tua atu i ēnei āhuatanga, kei te piki haere tonu ngā rangahau e whakaatu ana i ngā painga hauora nui o te kai huawhenua. Mai i te whakaiti i te mōrearea o ngā mate mau tonu ki te whakatairanga i te oranga whānui, he nui ngā taunakitanga pūtaiao e tautoko ana i te kai huawhenua, ā, kei te piki haere tonu. I roto i tēnei tuhinga, ka tūhuratia e mātou ngā kitenga hou mō ngā painga hauora o te kai huawhenua, me te tautoko a te rangahau pūtaiao. Ka rukuhia e mātou ngā matūkai me ngā matūkai e kitea ana i roto i ngā kai huawhenua e whai wāhi ana ki ēnei painga, me ngā ngoikoretanga me ngā wero pea o te noho huawhenua. Ahakoa kei te whakaaro koe ki te noho huawhenua, kei te hiahia noa rānei koe ki ngā pānga hauora, ko te whāinga o tēnei tuhinga he whakarato i tētahi tirohanga whānui mō ngā kōrero a te pūtaiao mō ngā painga hauora o te kai huawhenua.
Te whakaiti i te mōrearea o te mate ngakau
E whakaatu tonu ana ngā rangahau pūtaiao i te pānga nui o te kai huawhenua ki te whakaiti i te mōrearea o te mate ngakau. Kua whakaatuhia he kai tipu, he nui ngā witi katoa, ngā hua, ngā huawhenua, ngā pīni, me ngā nati, ka whakaiti i ngā taumata cholesterol, te toto toto, me te taumaha tinana, ā, he mea nui ēnei hei take mōrearea mō ngā mate ngakau. Hei tāpiri, ko te korenga o ngā hua kararehe i roto i te kai huawhenua ka whakakore i te kai o ngā ngako kukū me ngā ngako whakawhiti, e mōhiotia ana ka whai wāhi ki te whanaketanga o te paraka i roto i ngā uaua. He maha ngā rangahau kua whakaatu he iti ake te mate ngakau o te hunga e whai ana i te kai huawhenua, e whakanui ana i te kaha o tēnei huarahi kai ki te whakatairanga i te hauora ngakau.
He iti ake te cholesterol me te toto toto
He maha ngā rangahau kua whakarato i ngā taunakitanga whai mana mō ngā pānga pai o te kai huawhenua ki te whakaheke i ngā taumata cholesterol me te toto toto. Ko ngā kai tipu he iti noa iho ngā ngako kukū, he nui hoki te muka, ā, he mea nui ēnei ki te pupuri i ngā taumata cholesterol hauora. Kua whakaatuhia e ngā rangahau ko te hunga e whai ana i te kai huawhenua ka pāngia e te whakahekenga nui o te cholesterol LDL, e kiia nei ko te cholesterol "kino", me te pikinga ake o te cholesterol HDL, te cholesterol "pai" rānei. I tua atu, ko te nui o ngā kai whai antioxidants i roto i te kai huawhenua, pērā i ngā hua me ngā huawhenua, kua honoa ki te whakahekenga o te toto toto. E whakaatu ana ēnei kitenga i te kaha o te kai huawhenua hei rautaki whai hua mō te whakapai ake i te hauora o te ngakau mā te whakaiti i ngā taumata cholesterol me te toto toto.
Te tiaki i ētahi mate pukupuku
Kua hurahia hoki e ngā rangahau pūtaiao tētahi hononga pea i waenga i te kai huawhenua me te whakaiti i te mōrearea o ētahi mate pukupuku. Kua whakaatuhia e ngā rangahau he iti ake te pānga o ngā mate pukupuku ki te hunga e whai ana i te momo noho huawhenua, inā koa ko ērā e pā ana ki te pūnaha nakunaku, pērā i te mate pukupuku colorectal me te mate pukupuku puku. Ka taea te kī ko tēnei hononga nā te nui o te kai i ngā kai tipu, he nui ngā matū phyto, ngā antioxidants, me te muka he āhuatanga ārai-mate pukupuku. Hei tāpiri, ko te tango i ngā hua kararehe mai i te kai ka whakakore i te kai i ngā matū kino pea, tae atu ki ngā homoni me ngā carcinogens, e kitea pinepine ana i roto i ngā mīti tukatuka. Ahakoa me whai rangahau anō, e kī ana ēnei kitenga wawe ko te tango i te kai huawhenua ka whakarato i tētahi pānga tiaki i te whanaketanga o ētahi mate pukupuku, ka whakakaha ake i ngā painga hauora pea o tēnei huarahi kai.
Te whakapai ake i te nakunaku me te hauora o te puku
Kua whakaatuhia hoki e ngā rangahau pūtaiao ka taea e te kai huawhenua te whai wāhi ki te whakapai ake i te nakunaku me te hauora o te puku. Ko ngā kai tipu he nui te muka, he mea nui ki te pupuri i te pūnaha nakunaku hauora. He prebiotic te mahi a te muka, e whakarato ana i te kai mō ngā huakita pai e noho ana i roto i ō tātou puku. Ka āwhina ēnei huakita ki te wawahi me te whakapūkara i te muka, ka whakaputa i ngā waikawa ngako mekameka poto e whakatairanga ana i te taiao puku hauora. Hei tāpiri, he iti te ngako kukū o te kai huawhenua, kua honoa ki ngā take nakunaku pēnei i te mumura me te ngoikore o te mahi ārai puku. Mā te arotahi ki ngā kai tipu katoa, ka whakaratohia e te hunga e whai ana i te kai huawhenua ki ō rātou tinana ngā matūkai nui me te whakatairanga i te taurite pai o ngā huakita puku, ā, ka tautoko i te nakunaku pai me te hauora o te puku.
He iti ake te mōrearea o te mate huka momo 2
E whakaatu ana ngā taunakitanga pūtaiao hou ko te kai huawhenua he nui ngā painga ki te whakaiti i te tūponotanga o te mate huka momo 2. He maha ngā rangahau kua whakaatu ko te hunga e whai ana i te kai huawhenua he iti ake te ātete ki te insulin, he pai ake te pākia o te huka, ā, he iti ake te tūponotanga ki te whakawhanake i ngā āhuatanga e pā ana ki te ātete ki te insulin pērā i te mate metabolic. Ko te nui o te muka, ngā witi katoa, ngā hua, me ngā huawhenua i roto i te kai huawhenua ka whai wāhi pea ki ēnei pānga. He nui ngā antioxidants, ngā phytochemicals, me ngā micronutrients i roto i ēnei kai tipu kua honoa ki te whakaiti i te tūponotanga o te ātete ki te insulin me te mate huka. Heoi anō, ko te kore o te cholesterol kai me ngā ngako kukū e kitea ana i roto i ngā hua kararehe ka whai wāhi atu ki te pānga tiaki o te kai huawhenua ki te mate huka momo 2. Heoi anō, me nui ake ngā rangahau hei mārama katoa ki ngā tikanga e pā ana ki ēnei kitenga me te whakatau i ngā pānga roa o te kai huawhenua ki te aukati me te whakahaere i te mate huka.
Te whakapai ake i te whakahaere huka toto
Kua whakaatuhia hoki he pai ake te whakahaere i te huka toto i roto i te hunga mate huka o te kai huawhenua. Kua whakaatuhia e ngā rangahau ko te piri ki te kai huawhenua ka arahi ki te whakaheke i ngā taumata huka toto nohopuku, te whakapai ake i te whakahaere glycemic, me te whakaiti i ngā hiahia insulin i roto i te hunga mate huka momo 2. Ko te nui o te muka o ngā kai tipu, pērā i ngā pīni, ngā witi katoa, me ngā huawhenua, ka taea te whakaroa i te mimiti o te huka toto me te āwhina ki te whakahaere i ngā taumata huka toto. Hei tāpiri, ko te iti o te taupū glycemic o te maha o ngā kai vegan-friendly ka taea te aukati i ngā pikinga tere o te huka toto i muri i te kai. Ko te whakauru i te kai huawhenua hei wāhanga o te mahere maimoatanga whānui ka taea te tuku huarahi whai hua mō te hunga e rapu ana i te whakahaere pai ake o ō rātou taumata huka toto. Heoi, me whai rangahau anō hei tūhura i ngā pānga roa me ngā painga pea o te kai huawhenua ki te whakahaere huka toto i roto i ngā taupori rerekē.
Ngā painga pea mō te whakaheke taumaha
He maha ngā rangahau kua kī mai ko te kai huawhenua ka āwhina pea ki te whakaiti i te taumaha me te whakahaere i te taumaha. Ko ngā kai huawhenua he iti te kaha o te kai, he nui te muka, ka taea te whakatairanga i te mākona me te whakaiti i te kai katoa. Hei tāpiri, ko te aro nui ki ngā kai katoa, kāore i tukatukahia i roto i te kai huawhenua ka āwhina i te whakakore i ngā kōwhiringa nui-kaora me te kore hauora e kitea ana i roto i ngā kai tuku iho. Kua whakaatuhia e ngā rangahau ko te hunga e whai ana i te kai huawhenua he iti ake te taupū papatipu tinana (BMI) me te iti iho te ōrau o te ngako tinana ki te hunga e kai ana i ngā hua kararehe. Hei tāpiri, ko te nui o ngā matūkai o ngā kai huawhenua e whakarato ana i ngā huaora me ngā kohuke nui me te pupuri i te kai iti iho, e tautoko ana i te whakaiti taumaha pumau me te hauora whānui. He mea nui kia mōhio he rerekē pea ngā hua takitahi, ā, ko ētahi atu āhuatanga pēnei i ngā taumata ngohe tinana me ngā tikanga kai whānui he wāhi nui ki te whakatutuki me te pupuri i te whakaiti taumaha. Me whai rangahau anō kia tino mārama ai ki ngā tikanga motuhake e whakatairanga ai te kai huawhenua i te whakaiti taumaha me te tautuhi i ngā tūponotanga, ngā herenga rānei e pā ana ki te piripono roa ki tēnei tauira kai.
Te whakanui ake i te kai i ngā kai whai matūkai
Ko te whakanui ake i te kai i ngā kai whai matūkai he wāhanga matua o te kai huawhenua e whai wāhi ana ki ōna painga hauora. Ko ngā kai tipu, pērā i ngā hua rākau, ngā huawhenua, ngā pīni, ngā witi katoa, ngā nati, me ngā purapura, he nui ngā huaora, ngā kohuke, ngā antioxidants, me ngā phytochemicals e tautoko ana i te hauora pai. He whānuitia ngā matūkai nui o ēnei kai whai matūkai, tae atu ki ngā huaora C, E, me te A, te pāhare pākawa, te konupora, me te folate, he mea nui mō te pupuri i ngā mahi tika a te tinana. Kua whakaatuhia e ngā rangahau ko te hunga e kai ana i te nui ake o ngā kai tipu whai matūkai, he nui ake te tūponotanga ka tutuki i a rātou ā rātou hiahia kai me te wheako i ngā putanga hauora whānui kua pai ake. Mā te whakauru i ēnei kai ki roto i te kai huawhenua, ka taea e rātou te whakarite kei te whiwhi rātou i te whānuitanga o ngā matūkai e whakatairanga ana i te ora me te oranga.
Te whakaiti i te mumura i roto i te tinana
Ko tētahi painga nui ki te hauora o te whai i te kai huawhenua ko te kaha ki te whakaiti i te mumura i roto i te tinana. Kua honoa te mumura mau tonu ki te whanaketanga o ngā mate maha, tae atu ki te mate pūnaha toto, te mate huka, me ētahi momo mate pukupuku. Ko te kai huawhenua, he nui ngā hua, ngā huawhenua, ngā witi katoa, me ngā pūmua tipu, he nui ngā matū ārai-mumura, pērā i ngā antioxidants me ngā phytochemicals. Ka āwhina ēnei matū ki te whakakore i ngā rauropi kore kino me te whakaiti i te ahotea waikura, ka taea te whai wāhi ki te mumura. Hei tāpiri, ko te korenga o ngā hua kararehe, he maha ngā wā he nui ngā ngako kukū me te cholesterol, ka taea te whai wāhi atu ki te whakaiti i te mumura. Kua whakaatuhia e ngā rangahau ko te hunga e piri ana ki te kai huawhenua he iti ake ngā taumata o ngā tohu mumura i roto i ō rātou toto, e tohu ana i te pānga tiaki pea ki te mumura mau tonu. Mā te tango i te kai huawhenua, ka taea e te hunga te whakaiti i te mumura me te whakaiti i tō rātou mōrearea ki ngā mate e pā ana.
Te whakapai ake i te hauora whānui me te roa o te ora
Ko tētahi atu painga hauora nui o te whai i te kai vegan ko te kaha ki te whakapai ake i te hauora whānui me te roa o te ora. E kī ana ngā rangahau pūtaiao he iti ake te maha o ngā mate pūmau o te hunga e piri ana ki te momo noho vegan pērā i te mate ngakau, te toto toto tiketike, me ētahi momo mate pukupuku. Tērā pea nā te nui o ngā matūkai o te kai vegan, he nui te muka, ngā huaora, ngā kohuke, me ngā antioxidants. He mea nui ēnei wāhanga ki te pupuri i te hauora pai me te tautoko i ngā tikanga ārai taiao o te tinana ki te mate. Hei tāpiri, ko te korenga o ngā hua kararehe i roto i te kai vegan ka whakakore i te kai o ngā matū kino pērā i te ngako kukū me te cholesterol, kua honoa ki ngā take hauora maha. Mā te whakatairanga i ngā kai tipu, ka taea e te tangata te whakarato i ō rātou tinana ki ngā matūkai e tika ana hei oranga me te whakaroa pea i ō rātou oranga.
Hei whakamutunga, e whakaatu mārama ana ngā taunakitanga pūtaiao he maha ngā painga hauora o te kai huawhenua, tae atu ki te whakaiti i te mōrearea o ngā mate pūmau, te whakatairanga i te whakaheke taumaha, me te whakapai ake i te kai whānui. Ahakoa me nui ake ngā rangahau hei mārama katoa ki ngā pānga roa me ngā ngoikoretanga pea o te kai huawhenua, e tautoko ana ngā raraunga o nāianei i tōna kaha hei whiringa oranga hauora. Mā te whakamahere tika me te huarahi taurite, ka taea e te kai huawhenua te whakarato i ngā matūkai katoa e tika ana mō te tinana hauora me te oranga. I a te pūtaiao e haere tonu ana ki te tūhura i ngā painga o ngā kai tipu, e mārama ana ko te whakauru i ngā kai tipu ki roto i ā tātou kai he taahiraa ki tētahi heke mai hauora.
Uiui Auau
He aha ngā taunakitanga pūtaiao e tautoko ana i te kereme ka taea e te kai huawhenua te whakapai ake i te hauora whānui?
E ai ki ngā taunakitanga pūtaiao, ka taea e te kai huawhenua te whakapai ake i te hauora whānui nā te mea he iti ake te tūponotanga o ngā mate pūmau. Kua whakaatuhia e ngā rangahau he iti ake te tūponotanga o ngā mate pēnei i te mate manawa, te momona, te mate huka momo 2, me ētahi momo mate pukupuku mā te kai huawhenua. He iti ake te ngako kukū me te cholesterol i roto i ngā kai huawhenua, engari he nui ake te muka, ngā antioxidants, me ētahi atu matūkai whai hua. Heoi, ka rerekē pea ngā putanga hauora o ia tangata, ā, he mea nui kia tika te kai o ngā matūkai, inā koa mō ngā matūkai e kitea ana i roto i ngā hua kararehe pēnei i te huaora B12, te rino, me ngā waikawa ngako omega-3.
He aha ngā ngoikoretanga, ngā mōrearea rānei e pā ana ki te whai i te kai huawhenua?
Ae, tera pea ētahi ngoikoretanga, ētahi tūponotanga rānei e pā ana ki te whai i te kai huawhenua. Tērā pea ka uaua ki ētahi tāngata te whakatutuki i ā rātou hiahia matūkai, inā koa mō te huaora B12, te rino, te konupūmā, me ngā waikawa ngako omega-3, e kitea nuitia ana i roto i ngā kai kararehe. Hei tāpiri, me āta whakamahere me te aroturuki i ngā kai huawhenua kia tika ai te kai pūmua. Tērā pea ka pāngia ngā huawhenua e ngā wero pāpori me te uaua ki te kimi i ngā whiringa kai e tika ana ina kai ana i waho. He mea nui kia whakaakona e te hunga e whai ana i te kai huawhenua ā rātou anō me te rapu tohutohu mai i ngā tohunga hauora kia pai ai te kai taurite me te kai totika.
He aha te pānga o te kai huawhenua ki te whakahaere taumaha, ā, he rautaki whai hua rānei tēnei mō te whakaiti taumaha?
Ka taea e te kai huawhenua te whai pānga pai ki te whakahaere taumaha, ā, he rautaki whai hua hoki mō te whakaiti taumaha. Nā te mea he iti ngā kaora i roto i te kai huawhenua, he nui hoki te muka, ka āwhina i te whakanui i te mākona me te whakaiti i te kai katoa. Hei tāpiri, ko ngā kai tipu he iti ake te ngako kukū, he nui ake hoki ngā matūkai, ka taea te whakapai ake i te whakahaere taumaha. Heoi, he mea nui kia mōhio ko te whakaiti taumaha ka whakawhirinaki ki te kai katoa me ngā tikanga kai a te tangata, nō reira he mea nui kia arotahi ki te kai i tētahi kai huawhenua taurite me te rerekē hei whakaiti taumaha tonu.
Ka taea e te kai huawhenua te whakarato i ngā matūkai me ngā huaora katoa e tika ana mō te hauora pai, tae atu ki ngā waikawa amino nui me te huaora B12?
Ae, ka taea e te kai huawhenua te whakarato i ngā matūkai me ngā huaora katoa e tika ana mō te hauora pai, tae atu ki ngā waikawa amino nui me te huaora B12. Heoi, me āta whakamahere me te aro nui kia tika ai te kai. Ka taea e ngā pūmua tipu pēnei i te pīni, te tofu, me te quinoa te whakarato i ngā waikawa amino nui, engari ka taea e ngā kai kua whakakahangia, ngā tāpiringa rānei te whakarato i te huaora B12. He mea nui anō hoki te kai i ngā momo hua, huawhenua, witi katoa, nati, me ngā purapura kia pai ai te kai. Mā te kōrero ki tētahi tohunga kai, ki tētahi tohunga kai rānei kua rēhitatia, ka āwhina i te whakarite i tētahi kai huawhenua taurite e tutuki ai ngā hiahia kai katoa.
He aha ngā āhuatanga hauora, ngā mate rānei kua kitea he whai hua te ārai, te whakahaere rānei i te kai huawhenua?
Ae, kua whakaatuhia he whai hua te kai huawhenua ki te ārai me te whakahaere i ngā momo mate me ngā āhuatanga hauora. E whakaatu ana ngā rangahau ka taea e te kai huawhenua te whakaiti i te mōrearea o te mate manawa, te toto toto tiketike, te mate huka momo 2, me ētahi momo mate pukupuku. Hei tāpiri, kua kitea he pai ake te whakahaere taumaha i te kai huawhenua, te whakapai ake i te nakunaku, me te whakaiti i te mōrearea o te whakawhanake i ngā kōhatu whatukuhu me ngā kōhatu pūkahukahu. Ko te nui o te muka me te āhua momona o ngā kai huawhenua ka whai wāhi ki ēnei painga hauora. Heoi, he mea nui kia mōhio he rerekē pea ngā hua takitahi, ā, me whai kai huawhenua taurite kia pai ai te kai.