Ko ngā mate pūnaha ārai mate, he momo whānui o ngā mate e puta ana ina he te pūnaha ārai mate ki te whakaeke i ngā pūtau me ngā kiko hauora, ka pā ki te miriona tāngata puta noa i te ao. Ahakoa kāore i te mōhiotia te tino take o ngā mate pūnaha ārai mate, kua tautuhia e ngā kairangahau ētahi āhuatanga ka whai wāhi ki tō rātou whanaketanga. I ngā tau tata nei, kua arohia te mahi a te kai, inā koa te kai mīti me ngā hua miraka, hei take pea mō ngā mate pūnaha ārai mate. Ko ēnei rōpū kai, e kiia ana he mea nui i roto i ngā kai o te Hauāuru, kei roto i ēnei momo kai he maha ngā wāhanga ka taea te whakararuraru i te taurite ngawari o te pūnaha ārai mate, ā, ka arahi pea ki te tīmatanga, ki te whakanui rānei i ngā mate pūnaha ārai mate. I roto i tēnei tuhinga, ka tūhuratia e mātou ngā rangahau o nāianei mō te hononga i waenga i te kai mīti me te miraka me ngā mate pūnaha ārai mate, ā, ka matapakihia ngā tikanga pea e whai pānga ana ki tēnei whanaungatanga. I te mea kei te piki haere tonu te maha o ngā mate pūnaha ārai mate, he mea nui kia mārama ki ngā take pea ka puta, me te mahi i ngā mahi ārai mate e tika ana hei whakapai ake i tō tātou hauora me te oranga whānui.
Ko te kai mīti me te miraka e hono ana ki ngā mate pūnaha ārai mate
He maha ngā rangahau kua whakamārama i te hononga pea i waenga i te kai mīti me te miraka me te whanaketanga o ngā mate pūnaha ārai mate. Ko ēnei mate, e tohuhia ana e te pūnaha ārai mate e whakaeke hē ana i ngā pūtau me ngā kiko hauora, ka pā nui ki te kounga o te oranga o te tangata. Ahakoa kei te tūhuratia tonutia ngā tikanga tuturu i muri i tēnei hononga, e kī ana ngā taunakitanga ko ētahi wāhanga kei roto i ngā hua mīti me ngā hua miraka, pērā i te ngako kukū, ngā pūmua, me ngā momo matū koiora, ka whakaoho me te whakanui ake i ngā urupare ārai mate. E whakaatu ana tēnei rangahau hou i te hiranga o te whakaaro ki ngā āhuatanga kai hei whakahaere me te aukati i ngā mate pūnaha ārai mate, me te whakatenatena i ngā tāngata ki te tūhura i ngā kōwhiringa kai rerekē ka whakatairanga i ngā putanga hauora pai ake.
Te pānga o ngā pūmua kararehe.
He maha ngā rangahau kua rangahau i te pānga pea o ngā pūmua kararehe ki te hauora o te tangata, inā koa e pā ana ki ngā mate pūnaha ārai mate. Kua kitea ko ngā pūmua kararehe, e kitea nuitia ana i roto i ngā hua mīti me ngā hua miraka, ka whai wāhi pea ki te whanaketanga me te haere whakamua o ēnei mate. Ko ngā āhuatanga koiora o ngā pūmua kararehe, pērā i te nui o ētahi waikawa amino me tōna kaha ki te whakaoho i ngā urupare mumura, e whakaponohia ana he wāhi nui ki te whakaoho me te whakanui ake i ngā tauhohenga pūnaha ārai mate i roto i ngā tāngata ngoikore. Ahakoa me nui ake ngā rangahau kia mārama katoa ai te whanaungatanga uaua i waenga i ngā pūmua kararehe me ngā mate pūnaha ārai mate, e kī ana ēnei kitenga ko te whakauru i ngā pūtake pūmua tipu ki roto i te kai a te tangata he huarahi whai hua pea ki te whakahaere me te whakaiti i te mōrearea o ēnei āhuatanga.
Casein me ōna pānga mumura
Kua arohia te Casein, he pūmua e kitea ana i roto i te miraka me ngā hua miraka, mō ōna pānga mumura pea ki te tinana. E kī ana ngā rangahau hou ka taea e te casein te whakaoho i te urupare ārai mate, ka arahi ki te mumura i roto i ngā tāngata ngoikore. E whakaarohia ana ka whai wāhi tēnei urupare mumura ki te whanaketanga me te haere whakamua o ngā mate ārai mate. Kua whakaatuhia e ngā rangahau ka taea e te casein te whakaoho i te tukunga o ngā cytokine pro-inflammatory me te whakahohe i ngā pūtau ārai mate, ka whakanui ake i te mumura i roto i te tinana. He mea nui kia mōhio te hunga whai mate ārai mate ki ngā pānga mumura pea o te casein, me te whakaaro ki te whakaiti, ki te whakakore rānei i tana kai mai i ā rātou kai hei wāhanga o te huarahi maimoatanga whānui.
Ngā paturopi i roto i te mīti me te miraka
Kua ara ake ngā āwangawanga mō te hauora o te tangata nā te whakamahinga o ngā paturopi i roto i te mahi mīti me te miraka. He mea noa te whakamahi i ngā paturopi i roto i te mahi pāmu kararehe hei whakatairanga i te tipu me te ārai i te horapa o ngā mate i waenga i ngā kararehe i roto i ngā āhuatanga kīkī. Heoi, nā tēnei mahi i ara ake ai ngā huakita ātete ki ngā paturopi, ka pā kino pea ki te hauora o te tangata. Ina kai tātou i te mīti, i ngā hua miraka rānei mai i ngā kararehe e rongoatia ana ki ngā paturopi, ka tūpono pea tātou ki ēnei huakita ātete. Ka taea e tēnei te whakararu i te whai huatanga o ngā paturopi ina hiahiatia hei rongoā i ngā mate, ā, ka taea hoki te horapa o ngā momo ātete ki ngā paturopi. Hei whakaiti i ēnei mōrearea, he mea nui kia tautoko i te whakamahinga tika o ngā paturopi i roto i te mahi pāmu kararehe, me te tautoko i ngā kōwhiringa rauropi, kore-paturopi rānei ina whiriwhiri ana i ngā hua mīti me ngā hua miraka.
Te nui ake o te mōrearea mō te mate rumatiki
E whakaatu ana ngā rangahau hou i tētahi hononga pea i waenga i te kai mīti me ngā hua miraka me te pikinga ake o te mōrearea ki te mate rumatiki, he mate pūnaha ārai mate e tohuhia ana e te mumura hononga mau tonu. Ahakoa me nui ake ngā rangahau hei whakatū i tētahi hononga pūtake tuturu, e whakaatu ana ngā taunakitanga tuatahi ko ētahi wāhanga kei roto i te mīti me te miraka, pērā i ngā ngako kukū me ētahi pūmua, ka whai wāhi ki te whanaketanga, ki te whakanui ake rānei i ngā mate pūnaha ārai mate. Hei tāpiri, ko te noho mai o ngā homoni me ētahi atu tāpiringa i roto i ngā kararehe whakatipu tikanga, tae atu ki ngā homoni tipu me ngā paturopi, ka whai wāhi atu ki te pūtake pea o ngā mate pūnaha ārai mate pērā i te rumatiki. I a tātou e haere tonu ana ki te whakahōhonu ake i tō tātou māramatanga ki te hononga uaua i waenga i te kai me ngā mate pūnaha ārai mate, ko te tango i tētahi kai taurite me te kanorau e aro ana ki ngā kai tipu me te whakaiti i te kai mīti me ngā hua miraka he huarahi whakaaro nui pea mō ngā tāngata e manukanuka ana ki tō rātou mōrearea ki te whakawhanake i te rumatiki.
Te kore e manawanui ki te lactose me te hauora o te puku
Ko te koretake o te lactose he mate nakunaku noa e tohuhia ana e te kore e taea e te tinana te nakunaku katoa i te lactose, te huka e kitea ana i roto i te miraka me ngā hua miraka. Ko te hunga e koretake ana i te lactose kāore i te whākōkī lactase, e kawenga ana mō te wawahi i te lactose. Ka taea e tēnei te arahi ki ngā tohumate o te puku pēnei i te pupuhi, te korere, me te mamae o te puku i muri i te kai i ngā kai kei roto te lactose. Haunga te mamae ka puta mai, ka pāngia hoki te hauora o te puku e te koretake o te lactose. Ina kore te lactose e nakunaku tika, ka taea te whakapūpū i roto i te koroni, ka hua ake he tipu nui o ngā huakita, ā, ka whai wāhi pea ki te kore taurite o ngā microbiota puku. Ka pā pea tēnei kore taurite ki te hauora o te nakunaku whānui, ā, ka arahi pea ki ētahi atu raruraru e pā ana ki te puku. Ko te whakahaere i te koretake o te lactose ko te karo, te whakaiti rānei i ngā kai kei roto te lactose, ā, he maha ngā huarahi kē atu kāore he lactose e wātea ana hei āwhina i te tangata ki te pupuri i tētahi kai taurite me te hauora me te kore e whakararu i te hauora o te puku.
Ngā momo whakakapi mō te pūmua i ahu mai i ngā tipu
Kei te piki haere te rongonui o ngā momo kai tipu hei whakakapi i te pūmua i te mea he tokomaha ake te hunga e whiriwhiri ana i ngā kai huawhenua, i ngā kai vegan rānei. He maha ngā momo kai e whakaratohia ana e ēnei momo kai, he rite tonu te kai totika ki te mīti me ngā hua miraka. He puna pai rawa atu ngā pīni, pērā i te pīni, te rēneti, me te pīni kikī, mō te pūmua, ā, he muka me ngā matūkai nui hoki. Hei tāpiri, he nui te pūmua e whakaratohia ana e te tofu, te tempeh, me te seitan, i hangaia mai i te pīni soya me te witi, ā, ka taea te whakamahi hei whakakapi maha i roto i ngā momo rihi. Ko ētahi atu momo kai tipu ko te quinoa, te purapura hemp, te purapura chia, me ngā nati, e whakarato ana i te pūmua anake, engari kei roto hoki ngā ngako hauora. Mā te whakauru i ēnei momo kai tipu ki roto i ngā kai ka āwhina i te tangata ki te whakatutuki i ā rātou hiahia pūmua me te whakanui ake i ā rātou kai, me te whakaiti pea i te mōrearea o ngā mate pūnaha ārai mate e pā ana ki te kai mīti me te miraka.
Te whakahaere i tō kai
Ina tae ki te whakahaere i tō kai, he mea nui kia tūpato ki ngā kōwhiringa ka mahia e koe me te pānga ka pā ki tō hauora whānui. Ko tētahi āhuatanga matua ko te arotahi ki te kai i ngā momo kai whai matūkai e whakarato ana i ngā huaora, ngā kohuke, me ngā antioxidants e tika ana hei tautoko i te pūnaha ārai mate kaha. Kei roto i tēnei ko te whakauru i te nui o ngā hua, ngā huawhenua, ngā witi katoa, me ngā puna pūmua kikokore ki roto i ō kai. Hei tāpiri, mā te mōhio ki ngā rahi o ngā wāhanga me te mahi kai āta whakaaro ka āwhina i te aukati i te kai nui me te whakatairanga i te kai taurite o ngā matūkai. He pai hoki te whakawhāiti i te kai i ngā kai tukatuka me ngā kai huka, nā te mea ka taea e rātou te whai wāhi ki te mumura me ngā raruraru hauora pea. Mā te whakahaere i tō kai me te whakatau whakaaro, ka taea e koe te tautoko i tō oranga me te whakaiti i te mōrearea o ngā mate pūnaha ārai mate.
Hei whakamutunga, kei te tipu haere ngā taunakitanga e hono ana i te kai mīti me te miraka ki ngā mate pūnaha ārai mate. Ahakoa me nui ake ngā rangahau hei mārama ki ngā tikanga e pā ana, e mārama ana ko te whakaiti, te tango rānei i ngā hua kararehe mai i tā tātou kai ka pā pai ki tō tātou hauora whānui. Mā te whiriwhiri kai whai whakaaro, ka taea e tātou te whakaiti i te tūponotanga o te whakawhanake i ngā mate pūnaha ārai mate me te whakapai ake i te kounga o te oranga. Hei tohunga hauora, he mea nui kia whakaakona ō tātou tūroro mō ngā tūponotanga e pā ana ki te kai mīti me te miraka, me te whakatairanga i te kai tipu mō te hauora pai.
Uiui Auau
Ka taea e te kai mīti me ngā hua miraka te whakanui ake i te mōrearea o te whakawhanake i ngā mate pūnaha ārai mate?
He taunakitanga kei te whakaatu ko te kai mīti me ngā hua miraka ka piki ake te tūponotanga o te whakawhanake i ngā mate pūnaha ārai mate. Kua whakaatuhia e ngā rangahau ko ngā kai he nui ngā hua kararehe me te iti o ngā hua me ngā huawhenua ka arahi ki te kore taurite o ngā huakita puku me te pikinga o te urunga o te puku, e pā ana ki ngā mate pūnaha ārai mate. Hei tāpiri, ko ētahi wāhanga i kitea i roto i te mīti me te miraka, pērā i ngā ngako kukū me ētahi pūmua, kua honoa ki te mumura me te ngoikore o te pūnaha ārai mate. Heoi, me nui ake ngā rangahau kia tino mārama ai ki te whanaungatanga i waenga i te kai me ngā mate pūnaha ārai mate. He mea nui kia mōhio ko ngā āhuatanga takitahi me ngā tauira kai whānui he wāhi nui ki te tūponotanga o te mate.
He aha ngā tikanga pea ka puta ai ngā mate pūnaha ārai mate e pā ana ki te mīti me ngā hua miraka?
Kua whakaarohia ngā hua mīti me ngā hua miraka hei whakaoho i ngā mate pūnaha ārai mate mā roto i ngā momo tikanga. Ko tētahi tikanga pea ko te whakatauira irahiko, e rite ana ētahi pūmua i roto i ēnei hua ki ngā pūmua i roto i te tinana, ka hua ake te whakapoauau o te pūnaha ārai mate me te whakaeke i ngā kiko-ake. Ko tētahi atu tikanga ko te whakatairanga i te dysbiosis puku, nā te mea ka taea e ngā hua kararehe te whakarerekē i te microbiome puku, ka hua ake he urupare ārai mate kore taurite. Hei tāpiri, tera pea kei roto i te mīti me te miraka ngā matū mumura pēnei i te ngako kukū me ngā hua mutunga glycation matatau, ka taea te whakanui ake i te mumura me ngā urupare pūnaha ārai mate. Heoi, me rangahau anō kia tino mārama ai ki ngā tikanga motuhake e uru ana ki ēnei hononga.
He momo mīti, he momo miraka rānei ētahi e nui ake ai te tūponotanga ka puta ake ngā mate pūnaha ārai mate?
Kāore he momo mīti, he momo hua miraka rānei e mōhiotia ana ka puta ai ngā mate pūnaha ārai mate i roto i te katoa. Heoi, tera pea ētahi tāngata he aro nui, he kore rānei e manawanui ki ētahi pūmua kei roto i ēnei hua, pērā i te kuruteni i roto i te witi, te casein rānei i roto i te miraka, ka taea ai e ēnei te whakanui ake i ngā tohumate pūnaha ārai mate. He mea nui kia mahi tahi te hunga whai mate pūnaha ārai mate me tētahi tohunga hauora ki te tautuhi i ngā mea ka puta ai, me te whakatau i ngā whiringa kai whaiaro i runga i ō rātou hiahia me ngā tauhohenga motuhake.
He aha te tūranga o te microbiome puku i roto i te whanaungatanga i waenga i te mīti, te miraka, me ngā mate pūnaha ārai mate?
He mahi nui tā te microbiome puku i roto i te whanaungatanga i waenga i te mīti, te miraka, me ngā mate pūnaha ārai mate. E ai ki ngā rangahau, ko te kai nui i ngā hua kararehe, inā koa ngā mīti whero me ngā mīti tukatuka, ka arahi pea ki te kore taurite o te hanganga o ngā microbiota puku. Ka taea e tēnei dysbiosis te hua ake i te pikinga o te urunga o te puku me te mumura mau tonu, e pā ana ki te whanaketanga me te haere whakamua o ngā mate pūnaha ārai mate. I tētahi atu taha, ko ngā kai tipu e whai kiko ana i te muka me ngā phytonutrients ka whakatairanga i te microbiome puku kanorau ake, ka whai hua ake, ka whakaiti pea i te mōrearea o ngā mate pūnaha ārai mate. Heoi, me whai atu rangahau kia tino mārama ai ki te hononga uaua i waenga i te kai, te microbiota puku, me ngā mate pūnaha ārai mate.
He huarahi kai rerekē anō kei reira hei āwhina i te whakaiti i te mōrearea o ngā mate pūnaha ārai mate e pā ana ki te kai mīti me te miraka?
Ae, kei reira ētahi atu huarahi kai hei āwhina i te whakaiti i te mōrearea o ngā mate pūnaha ārai mate e pā ana ki te kai mīti me te miraka. Ko tētahi huarahi ko te whai i tētahi kai tipu, e whakakore ana, e whakaiti nui ana rānei i te kai o ngā hua kararehe. Kua honoa ngā kai tipu ki te iti ake o te mōrearea o ngā mate pūnaha ārai mate nā te nui o ngā antioxidants, te muka, me ngā matū ārai-mumura e kainga ana. Ko ētahi atu huarahi ko te whakakore, te whakaiti rānei i ngā kai whakaoho motuhake, pērā i te gluten, ngā huawhenua nightshade rānei, kua honoa ki ngā tauhohenga pūnaha ārai mate i roto i ētahi tāngata. He mea nui kia mōhio ko te kōrero ki tētahi tohunga hauora, ki tētahi tohunga kai rānei kua rēhitatia hei whakarite i tētahi huarahi taurite me te takitahi.
