E ai ki te kōrero, ko tātou te mea e kainga ana e tātou. Ehara i te mea ko tō tātou hauora tinana anake te take o tēnei kōrero, engari ko te āhua o tō tātou kiri anō hoki. I te pikinga ake o te noho mōhio me te pikinga ake o te mōhio ki te pānga o ā tātou whiringa kai ki te taiao, kāore i te miharo kei te piki haere te tokomaha o te tangata e tahuri ana ki te kai huawhenua. Ahakoa e mōhiotia whānuitia ana ngā painga mō te ao me te oranga o ngā kararehe, he maha ngā wā ka warewarehia ngā pānga pai ki te hauora o te kiri me te koroheketanga. I roto i tēnei tuhinga, ka rukuhia e tātou ngā huarahi maha e whai hua ai te kai huawhenua ki tō tātou kiri, mai i te whakatairanga i te kiri kanapa me te taitamariki ki te whakaroa i te tukanga koroheketanga. Mai i ngā hua me ngā huawhenua whai antioxidants ki ngā waikawa ngako nui e kitea ana i roto i ngā puna tipu, ka hurahia e tātou ngā take matua he pai te kai huawhenua mō tō tātou ao anake, engari mō tō tātou kiri anō hoki. Nō reira, ahakoa kei te whakaaro koe ki te neke ki te momo noho huawhenua, kei te rapu noa rānei koe ki te whakapai ake i te hauora me te āhua o tō kiri, pānuihia kia kitea ai ngā painga maha o te kai huawhenua mō te hauora o te kiri me te koroheketanga.
Kai tipu mō te kiri taitamariki
Ko tētahi o ngā mea matua hei pupuri i te kiri taitamariki me te hauora ko te kai tika. Mā te kai tipu, he nui ngā hua, ngā huawhenua, ngā witi katoa, me ngā pīni, ka taea te whakarato i ngā matūkai nui hei tautoko i te hauora o te kiri me te whakaroa i te tukanga koroheketanga. Kī tonu ngā hua me ngā huawhenua i ngā antioxidants e āwhina ana ki te whawhai ki ngā rauropi kore utu, ka taea te kino ki ngā pūtau kiri me te whakateretere i te koroheketanga. Hei tāpiri, he iti noa ngā kai tukatuka i roto i ngā kai tipu, ā, he nui te muka, ka taea te āwhina ki te pupuri i te microbiome puku hauora. He mea nui te puku hauora mō te mimiti tika o ngā matūkai me te whakakore i ngā paitini, ka hua ake he kiri mārama ake, he maeneene ake. Hei tāpiri, he iti ake ngā ngako kukū i roto i ngā kai tipu, ā, he nui ake ngā ngako hauora pērā i ngā waikawa ngako omega-3, ka taea te whakarei ake i te ngāwari me te makuku o te kiri. I te nuinga o te wā, ko te tango i te kai tipu he rautaki kaha hei whakatutuki i te kiri taitamariki me te kanapa.
Ngā āhuatanga ārai-pakeke o te veganism
Haunga ōna pānga pai ki te hauora whānui, kua piki haere te mōhiotia o te kai huawhenua mō ōna āhuatanga ārai-pakeketanga, inā koa mō te hauora o te kiri. Mā te whakakore i ngā hua kararehe me te arotahi ki ngā kai tipu, ka taea e te tangata te wheako i ngā momo painga e whai wāhi ana ki te āhua taitamariki.
Ko tētahi āhuatanga matua ko te nui o ngā antioxidants e kitea ana i roto i ngā hua, huawhenua, me ētahi atu kai tipu. He mahi nui tā ngā antioxidants ki te whakakore i ngā rauropi kore utu, arā, ngā ngota kino ka taea te kino i ngā pūtau me te whai wāhi ki te koroheketanga o mua. Mā te kai i ēnei kai whai antioxidants i ngā wā katoa, ka taea e te tangata te āwhina i te tiaki i ō rātou kiri mai i te ahotea waikura me te pupuri i te kiri taitamariki.
Heoi anō, he iti ngā kai tukatuka i roto i te kai huawhenua, ā, he nui hoki te muka, ka taea ai e ēnei te whakatairanga i te hauora o te microbiome o te puku. He mea nui te microbiome o te puku taurite me te kanorau mō te mimiti pai o ngā matūkai me te tango i ngā paitini, ā, he mea nui ēnei e rua mō te hauora o te kiri. Mā te pupuri i te hauora o te puku, ka taea e te tangata te whakapai ake i te māramatanga o te kiri, te kakano, me te āhua whānui.
Hei tāpiritanga, ko te korenga o ngā ngako kararehe i roto i te kai huawhenua ka whai hua pea mō te hauora o te kiri. He nui ngā ngako kukū i roto i ngā ngako kararehe, ā, kua honoa ēnei ki te mumura me ngā raruraru kiri. I tētahi atu taha, he nui ngā ngako hauora i roto i ngā kai tipu, pērā i ngā waikawa ngako omega-3, kua whakaatuhia hei whakarei ake i te ngāwari me te makuku o te kiri.
Mā te kai huawhenua, ka taea e te tangata te whakamahi i ēnei āhuatanga ārai-pakeketanga me te tautoko i te hauora o ō rātou kiri mai i roto. Heoi, he mea nui kia mōhio ko te pupuri i tētahi kai huawhenua taurite me te kanorau he mea nui kia tika ai te kai matūkai. Mā te kōrero ki tētahi tohunga hauora, ki tētahi tohunga kai rānei kua rēhitatia, ka taea e te tangata te waihanga i tētahi mahere kai huawhenua whaiaro e tutuki ai ō rātou hiahia kai me te tautoko i te hauora kiri me te paroritanga pai.
Whakaitihia te mumura me te whero i roto i te taiao
Ko te whakaiti i te mumura me te whero māori tētahi atu painga whakamiharo o te kai vegan mō te hauora o te kiri me te koroheketanga. He maha ngā kai tipu e mōhiotia ana mō ō rātou āhuatanga ārai-mumura, ka taea te āwhina i te whakamamae i ngā mate kiri pēnei i te hakihaki, te eczema, me te rosacea. Kua whakaatuhia he pānga ārai-mumura ngā hua me ngā huawhenua, inā koa ko ērā he nui ngā huaora A, C, me te E, me ngā waikawa ngako omega-3 e kitea ana i roto i ngā kai pēnei i te flaxseeds me te nati wōnati. Mā te whakauru i ēnei kai ki roto i te kai vegan, ka taea e te tangata te whakaiti i te mumura me te whero o te kiri, ka whakatairanga i te kiri mārama ake me te kanapa ake. Hei tāpiri, ko te kai i ngā puna wai mai i ngā tipu, pēnei i ngā hua me ngā huawhenua he nui te wai, ka āwhina i te pupuri i te makuku o te kiri me te whakaiti i te riri o te kiri. I te nuinga, ko te awhi i te kai vegan ka taea te whawhai māori i te mumura me te whero, ka whai wāhi ki te kiri hauora ake me te kanapa ake.
Whakarei ake i te hanga collagen mā te whakamahi i ngā tipu
Ko tētahi atu painga nui o te whai i te kai huawhenua mō te hauora o te kiri me te koroheketanga ko tōna kaha ki te whakanui ake i te hanga collagen. He pūmua nui te collagen e whakarato ana i te hanganga me te ngāwari ki te kiri, e āwhina ana ki te pupuri i tōna āhua taitamariki. Ahakoa e honoa ana te collagen ki ngā hua kararehe pēnei i te hupa wheua me te gelatin, ka taea hoki e ngā tipu te whai wāhi ki te hanga collagen. Ko ētahi kai tipu, pēnei i ngā hua rākau, ngā hua citrus, ngā rau matomato, me ngā hua soy, he nui ngā antioxidants me ngā huaora e tautoko ana i te hanga collagen. He mahi nui tā ēnei matūkai ki ngā tukanga hanga collagen tūturu o te tinana, e āwhina ana ki te pupuri i te kiri mārō me te ngawari. Mā te whakauru i ngā momo kai tipu he nui ngā antioxidants me ngā huaora ki roto i te kai huawhenua, ka taea e ngā tāngata te whakatairanga i te hanga collagen, ka whakaiti pea i te ahua o ngā kita me te whakatairanga i te kiri taitamariki.
He kiri mārama ake, kāore he matū kino
Ko tētahi painga nui o te kai huawhenua mō te hauora o te kiri me te koroheketanga ko te kaha ki te whakatutuki i tētahi kiri mārama ake me te kore e whakawhirinaki ki ngā matū kino. He maha ngā hua tiaki kiri arumoni kei roto ngā tāpiri horihori, ngā kakara, me ngā matū kino pea ka whakapataritari i te kiri me te whakararuraru i tōna taurite taiao. Mā te awhi i tētahi kai huawhenua, ka taea e te tangata te whakatairanga i te kai i ngā kai tipu katoa e whai kiko ana i ngā matūkai me ngā antioxidants nui. Ko ēnei matūkai, pērā i ngā huaora A, C, me te E, me ngā kohuke pērā i te konutea me te selenium, kua honoa ki te whakatairanga i te kiri hauora mā te tautoko i te whakatikatika pūtau, te whakaiti i te mumura, me te whakarato tiaki mai i te ahotea waikura. Hei tāpiri, ko te kore o ngā hua kararehe i roto i te kai huawhenua ka whakakore i te kai o ngā homoni me ngā paturopi e kitea ana i roto i ngā hua kararehe, ka whai wāhi pea ki ngā raruraru kiri. Mā te whāngai i te kiri mai i roto me te kai huawhenua, ka taea e te tangata te wheako i ngā painga o tētahi kiri mārama ake me te kore e whakawhirinaki ki ngā matū kino, ki ngā kai kino pea rānei.
Te kai huawhenua: te mea ngaro ki te kiri kanapa
Mā te whāngai i te kiri mai i roto mā te kai huawhenua, ka taea e te tangata te iriti i te mea ngaro ki te whakatutuki i tētahi kiri kanapa, kanapa hoki. Ko te kai huawhenua te arotahi ki te kai i ngā kai katoa he nui ngā matūkai, kāore he hua kararehe, he tāpiringa horihori, he kai tukatuka rānei. Ehara i te mea ka āwhina noa tēnei ki te whakatairanga i te hauora me te oranga whānui, engari ka pā tika hoki ki te āhua o te kiri. Ko te nui o ngā huaora, ngā kohuke, me ngā antioxidants e kitea ana i roto i ngā kai tipu ka mahi tahi hei tautoko i te hanga collagen, hei whakapai ake i te ngāwari o te kiri, me te whakarei ake i te kaha tūturu o te kiri ki te whakatika me te whakaora. Hei tāpiri, ko te nui o te muka i roto i te kai huawhenua ka āwhina i te tango paitini, ka āwhina ki te whakakore i ngā paitini me te whakatairanga i tētahi kiri mārama ake. Me tōna arotahi ki te kai ma me te whāngai mai i ngā taonga maha o te taiao, ka tukuna e te huawhenua he huarahi whānui me te pumau ki te whakatutuki i te kiri taitamariki, kanapa.
Whāngaihia te kiri mai i roto
Ko tētahi o ngā āhuatanga matua o te pupuri i te kiri hauora ko te whāngai i a ia mai roto ki waho. Kei roto i tēnei ko te whiriwhiri kai whai whakaaro hei tautoko i te hauora o te kiri, hei whakatairanga hoki i te āhua taitamariki. Mā te whakauru i ngā momo kai whai matūkai ki roto i te kai huawhenua, ka taea e te tangata te whakarato i ō rātou kiri ki ngā poraka hanga matua e hiahiatia ana mō te mahi pai me te ora. Ko ngā hua me ngā huawhenua, inā koa ko ērā he nui ngā huaora A, C, me E, ka āwhina ki te tiaki i a rātou mai i ngā kino o te taiao, te whakatairanga i te hanga collagen, me te whakapai ake i te ngāwari o te kiri. Hei tāpiri, ko te kai i ngā kai he nui ngā waikawa ngako omega-3, pērā i te flaxseeds me te nati wōnati, ka āwhina ki te pupuri i te ārai lipid hauora, me te pupuri i te kiri kia makuku me te ngāwari. Mā te whakatairanga i te kai huawhenua e aro ana ki ngā kai hauora, he tipu, ka taea e te tangata te whakatipu i te kiri kanapa me te tautoko i te tukanga whakaora taiao o ō rātou kiri.
Ārai i te koroheketanga o mua
Ko tētahi huarahi whai hua hei ārai i te koroheketanga o mua ko te whakauru i ngā kai whai antioxidants ki roto i te kai vegan. Ka āwhina ngā antioxidants ki te whawhai i ngā kino i puta mai i ngā rauropi kore utu, arā, he ngota kore pumau e whai wāhi ana ki te tukanga koroheketanga. Mā te kai i ngā kai pēnei i ngā hua rākau, ngā rau matomato pouri, me ngā nati, ka taea e te tangata te whakarato i te whānuitanga o ngā antioxidants ki ō rātou tinana, tae atu ki ngā huaora A, C, me te E, tae atu ki te selenium me te konutea. Ka mahi tahi ēnei matūkai ki te whakakore i ngā rauropi kore utu me te whakaiti i te ahotea waikura, kia tiakina ai te kiri me te ārai i te hanganga o ngā kita, ngā raina angiangi, me ngā ira koroheketanga. Hei tāpiri, ko te kai vegan e aro nui ana ki ngā kai katoa, kāore i tukatukahia, me te whakaiti i te kai o ngā huka kua parakore me ngā ngako kino ka taea te whakatairanga ake i te kiri hauora mā te whakaiti i te mumura me te tautoko i te oranga whānui.
Hei whakamutunga, he maha ngā painga o te kai huawhenua mō te hauora o te kiri me te koroheketanga, ā, e tautokona ana e ngā rangahau. Mā te whakakore i ngā hua kararehe me te whakanui ake i te kai i ngā kai tipu whai matūkai , ka taea e te tangata te whakapai ake i te āhua o ō rātou kiri, te whakaiti i ngā tohu o te koroheketanga, me te whakatairanga i te hauora o te kiri whānui. Hei tāpiri, ka taea e te kai huawhenua te whai pānga pai ki ngā pūnaha o roto o te tinana, ka hua ake he kiri hauora me te taitamariki ake i te wā roa. Me te painga anō o te noho pumau ki te taiao, ko te whakauru i ngā kai tipu ki roto i te kai a te tangata he wikitoria mō te hauora o te kiri me te ao.
Uiui Auau
He aha te pānga o te kai huawhenua ki te hauora o te kiri me te puhoi ake o te koroheketanga?
He maha ngā āhuatanga e āwhina ana te kai huawhenua ki te whakapai ake i te hauora o te kiri me te puhoi ake o te koroheketanga. Tuatahi, he nui ngā antioxidants, ngā huaora, me ngā kohuke i roto i te kai tipu, e āwhina ana ki te tiaki i te kiri mai i ngā kino mai i ngā rauropi kore utu me te whakatairanga i te hanga collagen. Hei tāpiri, mā te iti o ngā hua kararehe ka whakaitihia te kai o te ngako kukū me te cholesterol, ka taea te whai wāhi ki te mumura me te koroheketanga wawe. He nui ake hoki te muka i roto i ngā kai tipu, e āwhina ana i te nakunaku me te tango paitini, ka hua ake he kiri mārama ake. Hei whakamutunga, mā te karo i ngā kai tukatuka e kitea ana i roto i ngā kai kore-huawhenua ka taea te whakapai ake i te hauora o te kiri whānui me te puhoi ake i te tukanga koroheketanga.
He aha ngā matūkai, ngā matū rānei e kitea ana i roto i ngā kai tipu e whai hua ai te kai huawhenua ki te kiri?
Ko ngā kai tipu he nui ngā matūkai me ngā matū motuhake ka whai wāhi ki ngā painga o te kiri o te kai vegan. Kei roto i ēnei ko ngā antioxidants pēnei i ngā huaora A, C, me te E, e āwhina ana ki te tiaki i te ahotea waikura me te kino. Ko ētahi atu matū pai e kitea ana i roto i ngā kai tipu ko ngā phytochemicals, pēnei i ngā polyphenols me ngā flavonoids, he āhuatanga ārai-mumura me te ārai-koroheketanga. Hei tāpiri, he maha ngā wā he nui te wai, te muka, me ngā waikawa ngako nui o ngā kai tipu, e whakatairanga ana i te makuku me te ngāwari o te kiri. I te nuinga o te wā, ko te whakakotahitanga o ēnei matūkai me ngā matū i roto i te kai vegan ka whai wāhi ki te whakapai ake i te hauora me te āhua o te kiri.
Ka taea e te kai huawhenua te āwhina i te whakaiti i ngā raruraru kiri noa pēnei i te hakihaki, te ekisema, te psoriasis rānei?
Ahakoa he rerekē ngā hua o ia tangata, mā te kai huawhenua ka taea te whakaiti i ngā raruraru kiri noa pēnei i te hakihaki, te ekisema, te psoriasis rānei. Nā te mea he nui ake te kai i ngā hua, huawhenua, me ngā witi katoa e nui ana i ngā antioxidants, huaora, me ngā kohuke i roto i te kai huawhenua. Ka taea e ēnei matūkai te tautoko i te kiri hauora mā te whakaiti i te mumura, te whakatairanga i te hanga collagen, me te whakapai ake i te hauora o te kiri whānui. Hei tāpiri, mā te tango i ngā hua miraka me ngā hua mīti mai i te kai ka whakaiti pea i te kai o ngā homoni me ngā mate pāwera pea ka whai wāhi ki ngā raruraru kiri. Heoi, he mea nui kia mōhio ko te kai anake ehara i te rongoā mō ngā raruraru kiri katoa, ā, he mea pai kia kōrero ki tētahi tohunga hauora mō ngā tohutohu whaiaro.
He rangahau pūtaiao, he rangahau rānei e tautoko ana i ngā kereme mō te whakapai ake i te hauora kiri me ngā pānga ārai-pakeketanga o te kai huawhenua?
Ae, kei reira ngā taunakitanga pūtaiao e kī ana he pai ngā pānga o te kai huawhenua ki te hauora o te kiri me ngā painga pea mō te ārai i te koroheketanga. He maha ngā rangahau kua kitea ko te kai huawhenua e nui ana i ngā hua, huawhenua, witi katoa, me ngā pīni ka whakarato i ngā matūkai nui, ngā antioxidants, me ngā phytochemicals ka taea te whakapai ake i te ngāwari o te kiri, te makuku, me te āhua whānui. Hei tāpiri, ko te kore o ngā hua kararehe i roto i te kai huawhenua ka whakaiti i te mumura me te ahotea waikura, he mea noa ēnei e whai wāhi ana ki te koroheketanga o te kiri. Heoi, me nui ake ngā rangahau hei tirotiro me te mārama ki ngā tikanga motuhake me ngā pānga roa o te kai huawhenua ki te hauora o te kiri me te ārai i te koroheketanga.
He aha ngā ngoikoretanga, ngā whakaaro rānei hei maumahara māu i te wā e kai ana i te kai huawhenua hei oranga mō te kiri me te koroheketanga?
Ahakoa he maha ngā painga hauora ka puta mai i te kai huawhenua, tae atu ki te whakapai ake i te hauora o te kiri, tera pea ētahi ngoikoretanga me ngā whakaaro hei maumahara. Ko tētahi āwangawanga ko te mōrearea pea o te korenga o ngā matūkai, inā koa ko ngā matūkai pēnei i te waikawa ngako omega-3, te huaora B12, me te rino, e kitea nuitia ana i roto i ngā kai kararehe. He mea nui ēnei matūkai mō te pupuri i te kiri hauora me te ārai i te koroheketanga wawe. Me whakarite e ngā huawhenua kei te whiwhi rātou i te nui o ēnei matūkai mā roto i ngā kai kua whakakahangia, i ngā tāpiringa rānei. Hei tāpiri, ko te kai huawhenua he nui ngā kai tukatuka me ngā warowaihā kua whakatikatikaina ka arahi tonu ki ngā raruraru kiri pēnei i te hakihaki, te mumura rānei. He mea nui kia arotahi ki te kai huawhenua whānui, e ahu mai ana i ngā kai katoa, mō te hauora pai o te kiri me te koroheketanga.
