Te Wehewehe i te Meka mai i te Pakiwaitara: Ngā Whakamārama mō ngā Pūrākau Vegan Noa
Kia pono tātou—mō ngā kai huawhenua, he nui ngā kōrero teka e horapa haere ana. He tokomaha te hunga e whakaaro ana ko te kai i ngā kai tipu te tikanga o te ngaronga o te pūmua, te ngaronga o te uaua, te ngenge tonu rānei. Ko te pono, ka taea te tiki i ngā matūkai nui katoa mai i ngā tipu, ā, ka taea e te kai huawhenua kua whakaritea pai te tautoko i te kaha, te pūngao, me te hauora whānui. I roto i tēnei aratohu, ka arotahi mātou ki te Wetewete i ngā Kōrero Pakiwaitara a te Huawhenua me te whakaatu me pēhea te oranga tipu hei oranga kai totika me te pumau.
Ka aro atu mātou ki ngā hē o te nuinga o te wā, mai i ngā Pūrākau Vegan mō te Mīti me te Pūmua ki ngā mataku mō te kounga o te pūmua pīni me te tipu. Mā te tūhura i ngā Pūrākau Vegan e 10 kua Whakakorehia, ka whakaratohia e mātou he whakamārama mārama i runga i te pūtaiao, ehara i te mea he whakaaro tawhito. Ahakoa kei te hiahia koe ki te huri ki te kai vegan, kei te hiahia noa rānei koe ki te mārama ake i ngā meka, ka hoatu e tēnei whārangi ki a koe ngā taputapu hei wehewehe i ngā pūrākau mai i te mooni, me te awhi i te oranga tipu me te maia.
01.
He Utu Nui te Noho Vegan
He utu nui te noho hei kai huawhenua mena ka hangaia i runga i ngā kai ngāwari me ngā kai whakakapi kounga teitei. Ko te kai huawhenua kua whakamaheretia me te arotahi ki ngā kai katoa, he iti noa te tukatuka, ehara i te mea he hauora me te pumau anake - engari he huarahi kai tino ohanga hoki.
Ko tētahi o ngā pūrākau rongonui mō te noho kai huawhenua ko te tikanga o te noho kai huawhenua ko te whakapau moni nui ake ki te kai. He maha ngā wā ka puta mai tēnei whakapono i ngā mea e kitea ana e te tangata i roto i ngā wharekai rongonui, i ngā toa hoko kai motuhake, i ngā pāpāho pāpori rānei—kei reira ngā pēkana huawhenua, ngā tiihi kore-miraka, me ngā inu reka kai reka ka taea te utu nui. He ngāwari ki te whakaaro ko te noho kai huawhenua e aro ana ki ngā hua motuhake me ngā momo kai utu nui. Engari kāore taua whakaaro e whakaatu i te katoa o te kōrero.
Ko te pono, kāore e hiahiatia he kai huawhenua hei kai nui—kāore rawa i te tino utu. Ahakoa he nui rawa te utu o ētahi kai kua oti te hanga, ngā kai whakakapi mīti tukatuka, me ngā kōwhiringa wharekai, ehara ēnei hua i te tūāpapa o tētahi kai tipu hauora. I tōna pūtake, ko te kai huawhenua e hangai ana ki ētahi o ngā kai tino utu me te wātea e wātea ana: he pīni, he rēneti, he raihi, he ōti, he rimurapa, he rīwai, he huawhenua o te wā, he hua, me ngā witi katoa. Ko ngā kai matua pērā i te tōfu, he pīni maroke, he pīni kēne rānei, he pīni pīni, he rēneti, he quinoa, me te rimurapa witi katoa ehara i te mea he nui ngā matūkai engari he pai hoki te tahua. I roto i te nuinga o ngā wā, he iti ake te utu mō ia tūnga i te mīti, te ika, te hua manu, me te tiihi.
Ina aro nui ngā kai ki ngā kai tipu katoa, kaua ki ngā kai whakakapi motuhake, ka heke te utu hoko kai, kaua ki te piki. Mā te kari pīni, te tiri pīni, te parai huawhenua, te rimurapa rānei me te tōmato me ngā huawhenua ka taea te whāngai i te whānau i te utu iti iho i te utu o ngā rihi mīti. Inaa, ko ētahi o ngā kai tino utu nui me ngā kai tuku iho o te ao—pērā i te maha o ngā rihi o te Moana-nui-a-Kiwa, o te Rawhiti o Waenganui, o Amerika Latina, me Āhia ki te Tonga—he mea hanga mai i ngā tipu te nuinga.
02.
Kāore he Pūmua i roto i ngā Kai Huawhenua
Ina whakamaheretia marietia, ka taea e te kai huawhenua te whakatutuki - ā, he maha ngā wā ka nui ake - i ngā whakaritenga pūmua mō te hauora whānui, te mahi hākinakina, me te tiaki uaua. Ko te whakaaro kāore he pūmua i roto i ngā huawhenua, ehara i te mea nō te pūtaiao; engari nō ngā whakaaro tawhito.
He iti noa ngā kōrero pakiwaitara mō te kai e mau tonu ana, pērā i te kī kāore e ranea te pūmua e tukuna ana e ngā kai huawhenua. Koinei te pātai tuatahi e pātaihia ana e te tangata ina kōrero ana tetahi mō te kai i ngā kai tipu: "Engari nō hea koe e whiwhi ai i tō pūmua?" He mea mārama tēnei āwangawanga—kua roa te hononga o te pūmua ki te mīti, ngā hua manu, me ngā miraka i roto i te ahurea whānui. Heoi, he rerekē rawa te kōrero a te pūtaiao kai o ēnei rā.
Kāore te pūmua i te mea ko ngā hua kararehe anake. Inaa, ko ngā pūmua katoa i ahu mai i ngā tipu. Ka kai noa ngā kararehe i ngā tipu (me ētahi atu kararehe kai tipu rānei) ka hanga pūmua mai i ngā waikawa amino e whiwhihia ana e rātou. Ina kai tika te tangata i ngā kai tipu, kei te uru atu tātou ki te pūtake taketake o aua waikawa amino. Kua tawhito te whakaaro tawhito mō te hiahia ki ngā "pūmua katoa" i ia kai. Ko te mea tino nui ko te whānuitanga o ngā kai me te nui o ngā kaora i te rā katoa. Ina uru ki te kai huawhenua he ranunga kanorau o ngā pīni, ngā witi katoa, ngā nati, ngā purapura, ngā hua me ngā huawhenua, ka whiwhi noa te tinana i ngā waikawa amino nui katoa e hiahiatia ana e ia.
E tautokona ana tēnei e ngā taunakitanga pūtaiao. I roto i tētahi rangahau i whakaputaina i te tau 2019 i roto i te Nutrients, i whakatauhia ko te kai huawhenua rerekē e whakarato ana i te pūngao e ranea ana ka whakarato hoki i te pūmua e ranea ana. I roto i ngā kupu mahi, ko ngā puna pūmua tipu pono ko ngā kai pīni (pēnei i te tofu me te tempeh), ngā rēneti, ngā pīni pīni, ngā pīni, ngā nati, ngā purapura, me ngā witi katoa pēnei i te quinoa me te ōti. Ahakoa ngā kai kāore i te whakaarohia he "whai pūmua", pēnei i ngā huawhenua me ngā witi, ka whai wāhi nui ki te kai katoa o ia rā.
He mea nui hoki kia mōhiotia ko te nuinga o ngā kararehe nunui, kaha hoki—pērā i ngā gorilla me ngā arewhana—e hanga ana i te papatipu uaua whakamiharo mai i ngā kai tipu katoa. Ahakoa he rerekē ngā hiahia kai a te tangata, he rite tonu te kaupapa: ka whakaratohia e ngā tipu te pūmua. Mō te nuinga o te tangata, ehara i te korenga o te pūmua te raruraru tūturu, engari ko te kore mārama ki te pūtake mai o te pūmua.
03.
Kua Hangaia te Tangata hei Kai Mīti
I ēnei rā hou, me te urunga atu ki ngā momo kai katoa me te mōhiotanga ki te kai totika, ka taea te whakarite i tētahi kai huawhenua kua whakaritea pai kia rite ki te āhua o te tinana o te tangata. Ko te whakaaro kua hangaia tātou kia whakawhirinaki ki te mīti ehara i te whakatau pūtaiao engari he kōrero māmā noa iho. Ko tō tātou koiora e whakaata ana i te ngāwari - ā, ko ngā tipu he wāhanga nui o te kōrero tangata.
Ko te whakaaro he mea hanga te tangata kia kai mīti, he mea e whakaatuhia ana hei tino pūtake o te koiora. He tautohe noa iho tēnei: i whanake tātou hei kaiwhaiwhai, nō reira, me tino nui te mīti ki tā tātou kai.
He nui ake ngā kōrero mō ngā kai a ō tātou tūpuna e whakaatu ana i ngā taunakitanga o ngā mahi keri whenua. E whakaatu ana ngā rangahau mō ngā toenga tipu tawhito i kitea i runga i ngā taputapu me te papa niho, he maha ngā momo kai tipu i kainga e ngā tāngata o mua—ngā huawhenua pakiaka tunua, ngā rau rau, ngā hua mohoao pērā i te piki, te nati, te purapura, tae atu ki ngā witi māngaro pērā i te chenopodium (he purapura rite ki te quinoa). I roto i te maha o ngā taiao, ko ngā kai tipu te pūtake o ngā kaora o ia rā, i ētahi wā he pono ake i te mīti i hopukia. Ko te oranga o te tangata i whakawhirinaki ki te ngāwari, kaua ki te tahua kai e aro ana ki te mīti.
He kōrero nui anō hoki tā tō tātou hanganga tinana. He rerekē ki ngā kai kikokiko tūturu, he iti, he pūngoi ngā niho kuri o te tangata—ehara i te mea he niho roa, koi i hangaia mō te haehae i te kikokiko mata. He papatahi, he ngawari hoki ō tātou maikuku, ehara i te maikuku i hangaia mō te hopu manu. He mea nui ake, he rite tō tātou pūnaha nakunaku ki te pūnaha nakunaku o ngā momo kai otaota me ngā momo kai katoa i ngā kai kikokiko. He roa ō tātou whekau e tika ana mō te wawahi i te muka me te mimiti i ngā matūkai mai i ngā kai tipu, me ngā whākōkī i hangaia motuhake hei nakunaku i ngā warowaihā me te māngaro. He rerekē, he poto ake ngā ara nakunaku o ngā kai kikokiko tūturu, ā, ka whakaputa i ngā waikawa nakunaku kua whakaritea mō te tukatuka i te nui o te mīti mata.
Ehara i te mea kāore e taea e te tangata te kai mīti. Ko tōna tikanga he rite tonu tātou ki te kai tipu - ā, he pai ake pea te noho tahi me ēnei kai i te mea e whakaarohia ana e te nuinga. Ko tō tātou painga whanaketanga ko te urutau ki ngā kai.
04.
Me hiahia koe ki te miraka kau mō te konupūmā
He kōrero ahurea kaha te whakaaro he mea nui te miraka kau mō ngā hiahia konupūmā o te tangata—engari ehara i te mea e hiahiatia ana e te pūtaiao. Ka taea e te tangata te whakatutuki i ā rātou hiahia konupūmā mā te kai tipu kua whakaritea pai. Ka hangaia ngā wheua kaha mā te kai taurite me ngā tikanga hauora, ehara i te mea mā te whakawhirinaki ki tētahi rōpū kai kotahi.
Mō ngā tekau tau, he tokomaha o tātou i whakatipuria me te karere kotahi: me whai miraka kau ngā wheua kaha. Nā ngā kaupapa pānuitanga, ngā pānui kura, me ngā karere hauora tūmatanui i whakakaha ake te whakaaro ko te miraka anake te puna pono o te konupūmā. Nā reira i tata kore ai e whakahēngia te whakaaro nui mō te kai. Engari he whānui ake te kōrero a te pūtaiao—ā, he whānui ake hoki.
Tuatahi, he mea nui kia mōhiotia ko te 70% o te taupori o te ao he koretake ki te lactose i tētahi taumata. Ko te tikanga he uaua ki te nuinga o te tangata te nakunaku i te lactose, te huka tūturu e kitea ana i roto i te miraka. Heoi, kāore ēnei taupori e pāngia whānuitia ana e te pakaru o ngā wheua, te korenga rānei o te konupūmā whānui. Inaa, ko ētahi o ngā reiti teitei o te osteoporosis me te whati hope e kitea ana i ngā whenua he nui te kai miraka. Ehara i te mea ko te miraka te take tika o ngā raruraru wheua, engari he mārama te whakahē i te whakaaro ko te miraka te kī kotahi ki te hauora o te wheua.
He kohuke te konupūmā e kitea ana i roto i te tini o ngā kai tipu. Ko ngā puna pai ko ngā purapura hīhiama me te tahini, ngā aramona, ngā nati Brazil, ngā piki, te kāreti, ngā rau kāpeti puna, te wātakirihi, te taro witi katoa, ngā pīni tunutunu, me ngā kai pīni soya pērā i te tempeh. He nui te konupūmā i roto i te tōfu i hangaia ki te konupūmā whanariki, ā, he maha ngā miraka tipu me ngā miraka miraka tipu kua whakapakaritia kia rite ki te miraka kau – i ētahi wā ka nui atu rānei – i te miraka kau. I te piki haere o te rongonui o ngā momo miraka kē (e whiriwhiria ana e te nuinga o ngā kaihoko i ngā whenua pērā i te UK), kāore anō kia ngāwari ake te whiwhi konupūmā me te kore miraka.
He mea nui hoki kia maumahara ko te hauora o te wheua ehara i te mea ko te kai konupūmā anake. He mea nui te Huaora D nā te mea ka āwhina i te tinana ki te mimiti pai i te konupūmā. Ko te hihi o te rā te puna matua o te huaora D, ā, i ētahi āhuarangi, ka tūtohutia pea kia tāpirihia he huaora. Ka whai wāhi atu hoki te whakakori tinana e mau ana i te taumaha, te kai totika, me ngā āhuatanga o te noho ki te kaha o te wheua.
05.
Ka kino ake ngā kai huawhenua mō te ao nā te āporo, te aramona, me te Food Miles
Ko te tautohetohe "āwōkātō me te aramona" e whakamāmā ana i tētahi take uaua. He mārama ngā raraunga: he nui ake te pānga pai o te neke atu i te mīti me te miraka ki te ao i te manukanuka noa ki ngā maero kai.
I ngā tau tata nei, kua puta ngā pane kōrero nui e kī ana ko ngā kaiwhenua e kai ana i te āwōkātō me te aramona kei te kino ake i te ao i ngā kaiwhenua e kai ana i te mīti me te miraka o te rohe. He kōrero hopuhopu tēnei—engari kāore e mau tonu i raro i te tirotiro. Tuatahi, he hē noa te whakaaro ko ngā kaiwhenua anake e kai ana i te āwōkātō, i te aramona rānei. He whānuitia te kai i ēnei kai puta noa i ngā momo kai katoa. Ahakoa ko ngā kaiwhenua anake i kai i ēnei kaiwhenua, he rerekē tonu te kōrero a ngā raraunga taiao whānui.
I te aromatawai i te pānga o te kai ki te taiao, he mea nui kia tirohia te pikitia katoa. Ko te kawe waka—e kiia ana ko ngā "maero kai"—he wāhanga iti noa iho o te tapuwae waro katoa o te kai. Ko te mea nui ake ko tāu e kai ana, ehara i te mea ko te wāhi i ahu mai ai. He maha ngā tātaritanga taiao e whakaatu ana he nui ake ngā tukunga hau kati kōtuhi e puta mai ana i te mīti me te miraka i ngā kai tipu. Kei roto i tēnei ko ngā tukunga methane mai i ngā kau, te whakamahinga whenua mō te whāngai kararehe, te whakaputa kai, me te āhua nui o te mahi pāmu kararehe—ahakoa he mīti kei te rohe, he mīti tarutaru rānei e whāngaihia ana ki te tarutaru.
He whakaaro taiao anō kei roto i ngā āporo me ngā aramona, pērā i te whakamahinga wai i ētahi rohe whakatipu. Heoi, ki te whakatauritea ki te whakaputanga kau, reme, miraka rānei, he iti ake ngā tukunga hau kati kōtuhi. Ko te whakaputa kai kararehe he nui ake te whenua, he nui ake te wai, ā, he nui ake ngā tukunga mō ia karori, mō ia karamu rānei o te pūmua i ngā kai tipu kē atu.
Ko te oranga tonutanga e pā ana ki ngā pūnaha, ehara i te kai takitahi. Mā te arotahi ki tētahi, ki ētahi rānei kai tipu ka tahuri ke atu i te pānga nui ki te taiao o te ahuwhenua kararehe, koinei te pūtake o te raruraru āhuarangi. Ahakoa kāore he kai e kore rawa he pānga, e whakaatu tonu ana ngā taunakitanga ko te kai huawhenua kua whakaritea paitia tētahi o ngā huarahi tino whai hua hei whakaiti i te tapuwae taiao a te tangata.
06.
He Kino ngā Kai Soy mō tō Hauora me te Ngāhere Ua
Mena ko te tiaki i te hauora whaiaro me te ao te whāinga, ehara te otinga i te karo i te soya—engari ko te whakaiti i te whakawhirinaki ki te ahuwhenua kararehe. Ko te whiriwhiri i ngā kai soya katoa pērā i te tofu, te tempeh, me te edamame ka taea te whai wāhi ki tētahi kai taurite, pumau. Ehara i te mea kino, ko te soya tētahi o ngā pūmua tipu tino rangahautia me te whai hua e wātea ana.
He iti noa ngā kai kua hē te māramatanga pērā i te pīni soya. I roto i ngā tau, kua puta ngā pane kōrero whakamataku e kī ana ka whakararuraru te pīni soya i ngā homoni, ka pā ki te momonatanga, ka whakararuraru rānei i te whanaketanga ā-ira tangata. Ko te nuinga o ēnei kereme he mea ahu mai i ngā rangahau kararehe kua hē te whakamārama, kua hē rānei—he maha ngā wā e pā ana ki ngā kararehe i werohia ki ngā horopeta tino teitei o ngā matū motuhake, ki te whāngai kaha rānei i ngā rahinga kāore i te tūturu.
Ko te mea pono, kāore he taunakitanga pūtaiao pono e whakaatu ana he kino te kai i ngā kai soya katoa ki te hauora o te tangata. Engari, he kai nui ngā matūkai o te soya e whakarato ana i te pūmua tipu kounga teitei, ngā ngako polyunsaturated hauora, te muka, te rino, ngā huaora B, me ngā antioxidants tiaki. Kei roto i te soya ngā matū tipu tūturu e kiia nei ko te isoflavones, kua rangahauhia whānuitia. Engari i te whakararu, e kī ana ngā rangahau ka taea e te pūmua soya te āwhina ki te whakaheke i te cholesterol LDL ("kino") me te whakaiti i te mōrearea o te mate ngakau.
Kāore hoki he take nui o ngā āwangawanga mō te whakararuraru i ngā homoni. I ētahi wā ka kiia ngā isoflavones he "phytoestrogens," engari he ngoikore ake i te estrogen tangata, ā, kāore e rite te mahi i roto i te tinana. Kāore he taunakitanga a ngā rangahau taupori nui e whakaatu ana he pānga kino te kai soya ki ngā taumata testosterone i roto i ngā tāne, ki te momonatanga rānei i roto i ngā tāne, i ngā wāhine rānei. Inaa, e whakaatu ana ētahi rangahau he iti ake te tūponotanga o ngā kōtiro e kai ana i te soya ki te whakawhanake i te mate pukupuku ū i muri mai i te ao. Hei tāpiri, mō ngā tāngata kua kitea he mate pukupuku ū, kua honoa te kai soya taurite ki te whakaiti i te hokinga mai me te whakapai ake i ngā putanga oranga.
He take nui te whakangaromanga o ngā ngahere e pā ana ki te whakaputanga soya—engari ehara i te tofu, i te miraka soya rānei te pūtake matua. Neke atu i te 70% o te soya o te ao e whakatipuria ana hei whāngai kararehe, ehara i te tangata. Ko te whānui haere o te ahuwhenua kararehe te pūtake o te nuinga o te hiahia mō te whakatipu soya, inā koa i ngā rohe pēnei i te Amazon. Ina kai te tangata i ngā hua kararehe, kei te tautoko ā-kore rātou i te whakamahinga nui o te soya hei whāngai kararehe.
07.
Kāore e nui te rino e whiwhihia ana e ngā Vegan
Mā te whakamahere kai āta whakaarohia me te kai i ngā kai tipu katoa, ka taea e ngā kaiwhenua te whakatutuki i ngā hiahia mō te rino—ā, he maha ngā wā ka nui ake—i ngā hiahia o te hunga kaiwhenua. Kua tawhito te whakaaro ko te mīti anake te puna pono mō te rino. Ka taea e te kaiwhenua kua whakaritea pai te whakarato i te rino katoa e hiahiatia ana e te tinana hei tautoko i te pūngao, te kawe hāora, me te hauora whānui.
Ko te whakapono me kai te mīti kia nui ai te rino, ko tētahi o ngā kōrero pakiwaitara e mau tonu ana mō te kai. Nā te mea e whakatairangahia ana te mīti whero hei puna "pai" mō te rino, he tokomaha e whakaaro ana ko te tango atu i te mīti whero i te kai ka arahi tonu ki te korenga o te rino. Engari, ehara i te mea ko ngā hua kararehe anake te take o te rino—ā, he nui ake te taurite o te kōrero a ngā rangahau.
Ko tētahi o ngā rangahau nui rawa atu e tirotiro ana i tēnei pātai, ko te rangahau EPIC-Oxford (he wāhanga o te European Prospective Investigation into Cancer and Nutrition), i whakarite i ngā kai a te hunga kai mīti, te hunga kai ika, te hunga kai huawhenua, me te hunga kai huawhenua. He mea whakamīharo, i kitea ko te hunga kai huawhenua te hunga i nui rawa te kai rino, ko te hunga kai mīti te hunga i iti rawa. He wero tēnei i te whakaaro tawhito ko te karo i te mīti ka arahi pea ki te kore e ranea te kai rino.
Ka taea e ngā kai tipu te whakarato i te nui o te rino ina whakaurua he momo kai katoa. Ko ngā puna pai ko ngā witi katoa, ngā pīni, ngā pīni kikī, ngā pīni, ngā tōfu, ngā kākano (ina koa ko te paukena me te hīhiama), ngā hua maroke pērā i te āperekoti me te karepe maroke, me ngā huawhenua rau kakariki pouri pērā i te pīnihi me te kāreti. Ahakoa he rerekē te mimiti o te rino tipu (te rino ehara i te heme) i te rino e kitea ana i roto i te mīti (te rino heme), ka taea te whakanui ake i te mimiti mā te hono i ngā kai whai kiko rino me te huaora C. Hei tauira, mā te tāpiri i ngā hua citrus, ngā pepa pere, ngā tōmato, ngā hua rānei ki ngā kai ka āwhina i te tinana ki te mimiti pai ake i te rino.
He mea nui hoki kia mōhiotia ko te korenga o te rino ehara i te mea ko te hunga kai huawhenua anake. Ka pāngia te tangata puta noa i ngā momo kai katoa, inā koa ko ngā wāhine o te tau whānau tamariki. Ko te mea nui ehara i te mea ko te kai mīti te mea nui, engari ko te taurite me te nui o ngā matūkai i roto i tā rātou kai.
08.
Me whai tāpiringa ngā Vegan hei noho hauora
Ehara te tango i tētahi tāpiringa kua tohua i te tohu kāore i te rawaka te kai; he whakaata i te noho o ēnei rā. He maha ngā take e tāpiri ana te tangata i ngā tāpiringa kai—te rino, te omega-3, te huaora D, te hauora o te whānautanga rānei—i roto i ngā momo kai katoa. Ko te kai huawhenua kua whakaritea pai, me te kai B12 e tika ana, he kai tino whai kiko, ā, ka taea te pupuri i te hauora mō te wā roa.
Ko tētahi o ngā tautohe tino noa mō te kai huawhenua ko te kī he "koretake" nā te mea me whai tāpiringa kai. Ko te tikanga, mehemea he tino tika te momo kai, kāore e hiahiatia he tautoko tāpiri. Engari kei te warewarehia e tēnei tirohanga tētahi mea nui: kua rerekē te kai o ēnei rā—me ngā pūnaha kai o ēnei rā—mō te katoa, ehara i te hunga huawhenua anake.
E whakaae ana ngā whakahaere hauora matua o te ao katoa ka taea e te kai huawhenua kua whakaritea pai te whakarato i ngā matūkai nui katoa e hiahiatia ana mō te hauora pai. Pērā i ngā kai taurite katoa, me whai momo kai me te aro ki ngā matūkai matua. He hē te whakaaro ko te hunga huawhenua anake e whakawhirinaki ana ki ngā tāpiringa. Hei tauira, he whānuitia te taunaki i te tāpiringa huaora D i ngā marama hotoke i roto i te maha o ngā whenua, ahakoa he kai mīti te tangata. Nā te mea ko te huaora D te nuinga o te wā ka puta mai i te hihi o te rā, ā, ko te iti o te rā he iti noa te whakaputanga taiao.
Ko te huaora B12 te matūkai e tika ana kia aro nui ngā kaiwhenua ki tēnā—engari he maha ngā wā ka hē te mārama ki te kōrero katoa. Kāore te B12 e hangaia e ngā kararehe, e ngā tipu rānei; ka hangaia e ngā huakita e kitea ana i roto i te oneone me ngā taiao tūturu. I ngā wā o mua, i whiwhi pea te tangata i te B12 mā roto i ngā hua kāore i horoia, i te wai rānei kāore i rongoatia. Heoi, ko ngā pūnaha kai tino parakore o ēnei rā ka tango i ēnei pūtake huakita tūturu. Nō reira, me tāpiringa B12 ki te tangata me ngā kararehe ahuwhenua. Inaa, ko te nuinga o ngā kararehe ka hoatuhia he tāpiringa B12, ko te tikanga ehara te mīti me te miraka i ngā pūtake taketake o te B12—he pūtake ā-kore noa iho.
Mō ngā kaiwhenua, ko ngā puna pono o te B12 ko ngā kai whakapakari pērā i te miraka tipu, te rewena kai, ngā tangohanga rewena, me ētahi paninga whakapakari. Heoi anō, he maha ngā tohunga e kī ana kia tangohia he tāpiringa B12 motuhake hei pupuri i te pumau me te rangimarie o te hinengaro. E pā ana hoki tēnei taunakitanga ki ngā kaumātua—ahakoa te āhua o te kai—nā te mea ka heke te mimiti o te B12 i te pakeketanga.
09.
Ko te Heihei te Kōwhiringa "Hauora"
He iti noa te panonitanga ki te whiriwhiri i ngā pūmua tipu, kaua ki te heihei, engari he nui te pānga. Ehara i te mea ko te karo i te heihei nā te wehi—engari ko te mōhio he tinihanga te tapanga "mīti hauora", ā, he maha ngā wā ka nui ake ngā painga mō te wā roa ki ngā kai tipu whai matūkai. Mā te huri noa ki ngā pīni me ētahi atu pūmua tipu ka āwhina i a koe ki te whakatutuki i ō hiahia pūmua, me te tautoko anō hoki i tō hauora me tō oranga.
Mō ngā tekau tau, kua whakatairangahia te heihei hei mīti "hauora" tino pai. Mai i te tekau tau atu i 1970, i whakanuia e ngā kaupapa hauora tūmatanui he iti iho te ngako i te mīti whero, ā, he kōwhiringa haumaru ake mō te hauora o te ngākau. I mau tonu tēnei whakaaro—ā, he tokomaha tonu te hunga e whakaaro ana he pai ake te heihei. Engari he rerekē rawa te āhua o ēnei rā i tā ngā karere o mua i kī ai.
Ko te heihei o ngā hūpāmakete hou he hua nō te whakatipuranga whiriwhiri i hangaia mō te tipu tere me te hua nui. Ahakoa te āhua hiroki o ēnei manu, he nui ngā kaora i ahu mai i te ngako, ehara i te pūmua, ā, he nui te wāhanga o taua ngako kua kukū. Ko ngā kai he nui te ngako kukū e hono ana ki te pikinga o te mōrearea o te mate ngakau, te mate huka momo 2, me ētahi mate pukupuku, tae atu ki te mate pukupuku o te ū, te repeure, me te koroni. I roto i te poto, ehara te heihei i te kōwhiringa "haumaru" iti-ngako.
He rerekē, ko ngā pūmua tipu pēnei i te pīni kikī, te rēneti, te pīni, me te tofu e whakarato ana i te pūmua me te kore he ngako kukū. Kei roto hoki i ēnei he muka, he huaora, he kohuke, me ngā antioxidants e tautoko ana i te hauora mō te wā roa. He mea nui te muka, ina koa, mō te hauora o te ngākau me te nakunaku—he painga kāore e puta mai i te pūmua kararehe. Ko te whakawhiti heihei mō te pīni kikī ehara i te mea ka whakaiti noa i te kai ngako kukū; ka whakarei ake i te kai totika me te āwhina ki te tiaki i ngā mate pūmau.
10.
Kāore i te Kanorau, i te Hoha rānei ngā Kai Huawhenua
Ehara i te mea hoha ngā kai huawhenua. Ka akiaki i te auahatanga i roto i te kīhini, ka whakaatu i a koe ki ngā reka me ngā kakano hou, ā, ka whakarato i te nui o ngā kai whai matūkai. He pakiwaitara noa iho te whakaaro he iti noa te kai tipu - ina tūhuratia e koe ngā mea ka taea, ka kite koe he kanorau, he whakahihiri hoki te kai huawhenua, pērā i tētahi atu momo kai.
Ko tētahi o ngā kōrero pūrākau e mau tonu ana mō ngā kai huawhenua ko te mea he hoha, he auau, he herea noa iho rānei ki ngā huamata me te tofu. He tokomaha e whakaaro ana ko te tango i te mīti, te miraka, me ngā hua manu he tikanga tonu ki te whakataka i te reka, te auahatanga, te kanorau rānei. Kāore e taea te kī he hē tēnei. Ka taea e te kai huawhenua kua whakaritea pai te oraora, te kanorau, me te kī tonu i te reka, e kapi ana i ngā kai me ngā kai mai i te ao katoa.
Ko te mea pono, he maha ngā momo kakano, tae, me ngā reka o ngā tipu. Whakaarohia atu i ngā rau matomato—kei reira ngā huawhenua pakiaka, ngā paukena, ngā pīni, ngā witi katoa, ngā nati, ngā purapura, ngā harore, me ngā hua ka taea te whakakotahi i roto i ngā huarahi mutunga kore. Kua roa ngā kai o te ao e whakawhirinaki ana ki ngā kai matua mai i ngā tipu: ko ngā rihi Īnia, te Rawhiti o Waenganui, te Moana-nui-a-Kiwa, Āwherika, me Āhia ki te Rawhiti e whakaatu ana i ngā kai momona, whakamākona, me te tipu-whakamua. Mai i ngā kari pīni werawera ki ngā hupa pīni nui, ngā peihana huawhenua tunua, ngā rimurapa tipu kirīmi, ngā huamata witi me ngā nati, ngā purapura, me ngā otaota hou, he mutunga kore te momo.
Haunga te reka, he nui ngā matūkai i roto i te kai huawhenua kanorau. Mā te whakauru i te whānuitanga o ngā huawhenua, ngā pīni, ngā witi katoa, me ngā pūmua tipu ka whakarite i te whānuitanga o ngā huaora, ngā kohuke, ngā antioxidants, me te muka—ngā matūkai e uaua ana ki te whiwhi i roto i ngā kai e aro ana ki ētahi hua kararehe. Ko te whakamahere kai, ngā hua o te wā, me te whakamātautau ki ngā otaota, ngā mea kakara, me ngā tikanga tunu kai ka rerekē, ka whakahihiri, ka makona hoki ia kai.
Ngā Whakaaro Whakamutunga mō te Whakakore i ngā Pūrākau mō ngā Huawhenua
I roto i tēnei aratohu, kua tūhuratia e mātou ētahi o ngā Pūrākau Tino Pūmau mō te Kai Huawhenua, ā, kua tukuna atu he whakamārama mārama, e tautokona ana e te pūtaiao. Mai i ngā āwangawanga mō te pūmua ki ngā mihinare, heihei, me ngā hē o te taiao, e whakaatu ana ēnei Pūrākau Huawhenua Kua Whakakorea: Ngā Mea Pono mō te Kai Huawhenua he kai totika, he oranga pumau hoki te noho kai tipu kua whakaritea paitia. Mā te mārama ki te pono kei muri i ēnei pūrākau, ka taea e koe te whiriwhiri whai whakaaro, te pārekareka ki tētahi kai kanorau me te makona, me te awhi maia i ngā painga o te noho huawhenua.
Nga Pātai Auau
He tino whai kiko ngā kai a ngā kai huawhenua?
Āe! Mā ngā kai huawhenua kua whakaritea pai ka whakaratohia ngā matūkai nui katoa. Ko ngā matūkai matua hei mātakitaki ko te huaora B12 me te huaora D, engari ka taea te tiki ngāwari i ēnei mā roto i ngā kai kua whakakahangia, i ngā tāpiringa rānei. Ko te kai rerekē o ngā pīni, ngā witi katoa, ngā huawhenua, ngā hua rākau, ngā nati, me ngā purapura ka ea te nuinga o ngā matea kai.
Ka taea e ngā kaiwhenua te whiwhi i te nui o te pūmua?
Ae rā. Kua tawhito ngā kōrero pakiwaitara mō te mīti me te pūmua. Ko ngā kai mai i ngā tipu pēnei i te pīni, te rēneti, te tōfu, te tempeh, ngā nati, ngā purapura, me ngā witi katoa e whakarato ana i te pūmua e tika ana mō te hauora, te tiaki uaua, me te pūngao whānui.
Kāore he rino me te konupūmā i roto i ngā kaihuawhenua?
Kāore rawa. Ko ngā Kōrero Pūrākau mō te Whakamārama i te Kaihuawhenua e whakaatu ana he nui te rino me te konupūmā i roto i ngā kai tipu. Ko ngā rau matomato, ngā pīni, ngā nati, ngā purapura, ngā miraka tipu kua whakakahangia, me te tofu e whakarato ana i ēnei kohuke. Mā te hono i ngā kai whai rino me te huaora C ka pai ake te mimiti.
He pai ake te hauora o te heihei, o ētahi atu "mīti kikokore" rānei i ngā tipu?
Kāore te heihei o ēnei rā i te hiroki, i te hauora rānei e ai ki ngā whakaaro o mua. He nui te ngako kukū i roto i te nuinga o ngā tapatapahi. Ko ngā pūmua tipu pēnei i te pīni kikī, te pīni, me te rēneti he pūmua e whakarato ana me te kore e pāngia e ngā mōrearea hauora e pā ana ki te mīti.
He kōrero teka noa iho rānei mō te hauora kai huawhenua?
He maha ngā pūrākau kua tawhito, kua hē rānei. Hei tauira, he hē rawa te whakaaro ko te hunga kai huawhenua he koretake i te pūmua, he ngoikore, he hauora rānei, ā, he koretake tonu. E whakaatu ana ngā rangahau e tautokona ana e te pūtaiao ko ngā kai huawhenua kua whakaritea pai ka tautoko i te kaha, te pūngao, me te hauora mō te wā roa.
