Te Whakatipu i tētahi Whānau Huawhenua: Te Tautoko i te Tipu Hauora me te Kai Totika e Hangaia ana e ngā Tipu me te Noho Tauwhiro

I te mea e piki haere ana te mōhio o te ao ki te pānga o ā tātou whiringa kai ki tō tātou hauora me te taiao, he maha ake ngā whānau e tahuri ana ki te momo noho tipu. Ko te kai huawhenua, i whakaarohia i mua he whiringa kai motuhake, kua rongonui haere i ngā tau tata nei, ā, he maha ngā mātua e whiriwhiri ana ki te whakatipu i ā rātou tamariki ki te kai kore hua kararehe. Engari he aha te tikanga o te whakatipu whānau huawhenua? Ā, me pēhea te whai hua o tēnei momo noho ki ngā hinengaro me ngā tinana o ngā rangatahi? I roto i tēnei tuhinga, ka tūhuratia e mātou ngā kaupapa matua o te whakatipu whānau huawhenua, tae atu ki ngā painga me ngā wero, me te whakarato tohutohu whai hua mō te whakarite kia whiwhi āu tamariki i ngā matūkai katoa e tika ana mō te tipu me te whanaketanga pai. Mai i te whakakore i ngā kōrero pakiwaitara noa ki te whakaatu i te pānga pai o te kai huawhenua ki te hauora o ngā tamariki, uru mai ki a mātou ki te tūhura i te mana o te whāngai i ngā hinengaro me ngā tinana o ngā rangatahi me te momo noho tipu.

Ngā painga o te kai tipu

He maha ngā painga o te kai tipu mō ngā tāngata o ngā reanga katoa, tae atu ki ngā tamariki me ngā whānau. Tuatahi, e mōhiotia whānuitia ana he nui ngā muka, ngā huaora, ngā kohuke, me ngā antioxidants i roto i ngā kai tipu, ā, ka taea e ēnei te tautoko i te hauora whānui me te whakaiti i te mōrearea o ngā mate mau tonu pērā i te mate manawa, te mate huka momo 2, me ētahi momo mate pukupuku. Hei tāpiri, he iti ake te ngako kukū me te cholesterol i roto i ngā kai tipu, ā, he pai ake ēnei hei whiriwhiri mō te pupuri i te taurite o te lipid me te whakatairanga i te oranga o te ngākau. Hei tāpiri, mā te awhi i te momo noho tipu ka taea hoki te whai wāhi ki te pumau o te taiao mā te whakaiti i ngā tukunga hau kati kōtuhi, te whakamahinga wai, me te whakangaromanga ngahere e pā ana ki ngā ahumahi mīti me te miraka. Mā te tango i te kai tipu, kāore e taea e ngā whānau te whāngai i ō rātou tinana ki ngā kai matūkai engari ka whai wāhi hoki ki tētahi heke mai pumau ake mō ngā whakatipuranga e haere ake nei.

Te whakatipu i ngā tikanga hauora mai i te tamarikitanga

Mā te whakatenatena i ngā tikanga hauora mai i te tamarikitanga ka whakatakoto i te tūāpapa mō te oranga tonutanga mō te roanga o te oranga. He mea nui kia whakaratohia e ngā mātua he kai kanorau, he kai taurite hoki ki ā rātou tamariki e tutuki ai ō rātou hiahia kai, ahakoa kei te haereere rātou i runga i ngā tipu. Mā te whakaako i ngā tamariki mō te hiranga o ngā kai katoa, kāore i tukatukahia, me te whakauru i ngā momo hua, huawhenua, witi katoa, pīni, me ngā pūmua tipu ki roto i ā rātou kai ka āwhina i a rātou ki te whakawhanake i te hiahia mō ngā kōwhiringa kai totika. Ko te waihanga i tētahi taiao kai pai, te whakauru i ngā tamariki ki te whakamahere me te whakarite kai, me te noho hei tauira mā te whai i tētahi momo oranga tipu ka taea te whakatenatena i a rātou ki te whakatau i ngā kōwhiringa hauora. Hei tāpiri, ko te whakanui i te hiranga o te mahi tinana auau, te whakawhāiti i te wā mata, me te whakatairanga i te okiokinga me te moe tika he mea nui mō tō rātou oranga whānui. Mā te poipoi i ēnei tikanga hauora mai i te tamarikitanga, ka taea e ngā mātua te whakamana i ā rātou tamariki ki te noho ora ora me te whai hua e whakakahangia ana e te mana o ngā tipu.

Te tūhura i ngā momo reka

I a tātou e whakatere ana i te haerenga o te whakatipu whānau vegan me te whāngai i ngā hinengaro me ngā tinana taitamariki ki te mana tipu, he mea nui kia tūhuratia ngā momo reka hei pupuri i ngā kai kia whakahihiri, kia pai hoki. He waimarie, he maha ngā kōwhiringa kei te ao tipu hei whakamātau i ō tātou puku reka. Mai i ngā otaota me ngā mea kakara hihiri me ngā mea kakara ki ngā hua me ngā huawhenua ahurei me ngā mea tauhou, kāore he hapa o ngā reka hei whakamātautau. Mā te whakauru i ngā kai pēnei i te turmeric, te kanekane, te cumin, me te paprika ka taea te tāpiri i te hohonu me te mahana ki ngā rihi, ko ngā hua pēnei i te mango, te paināporo, me ngā hua rākau ka taea te kawe mai i te pahūtanga reka whakahauora. Mā te awhi i ngā momo reka kanorau, ehara i te mea ka whakawhānui noa i tā tātou rarangi kai engari ka whakaatu hoki i ā tātou tamariki ki tētahi ao o ngā mea hauora me ngā mea reka. Ka akiaki i a rātou ki te whakawhanake i te maioha ki ngā momo reka me ngā kakano, ka waiho ngā wā kai hei wheako harikoa me te whakarei ake.

Te kimi i ngā pūtake pūmua tipu

I te whakatau ki te whakatipu i tētahi whānau vegan, ko te kimi i ngā pūtake pūmua tipu hei wāhanga matua o te whakarite i te kai tino pai mō ngā hinengaro me ngā tinana taitamariki. He waimarie, he maha ngā momo kai whai pūmua kei roto i te ao tipu hei whakatutuki i ā tātou hiahia kai. He puna pūmua pai ngā pīni pērā i te rēneti, te pīni pīni, me te pīni pango, he nui ngā waikawa amino nui. Ko ngā nati me ngā purapura, tae atu ki te aramona, te purapura chia, me te purapura hemp, ehara i te mea he pūmua anake engari he ngako me ngā kohuke hauora anō hoki. Ko te Quinoa, he purapura rite ki te witi, he puna pūmua pai anō hoki, kei roto katoa ngā waikawa amino nui e iwa. Hei tāpiri, ko te tofu me te tempeh, i ahu mai i te pīni soya, he momo whakakapinga pūmua tipu rongonui. Mā te whakauru i ēnei pūtake pūmua tipu kanorau me te whai kiko ki roto i ā tātou kai, ka taea e tātou te whakarite kia ora tō tātou whānau vegan i runga i tētahi kai whānui e tautoko ana i tō rātou tipu me te whanaketanga.

Te hanga kai taurite, kai whakamīharo hoki

Haunga te whakauru i ngā momo pūmua tipu ki roto i ā tātou kai, ko te hanga kai taurite, whakakīkī hoki mō tō tātou whānau kai huawhenua me whai whakaaro nui ki ētahi atu matūkai nui. Me whakauru he ranunga o ngā witi katoa, ngā hua, ngā huawhenua, me ngā ngako hauora ki roto i tētahi kai tino pai. Ko ngā witi katoa pērā i te raihi parauri, te quinoa, me te ōti e whakarato ana i ngā warowaihā nui mō te pūngao me te muka hei tautoko i te nakunaku. Mā te whakauru i ngā momo hua me ngā huawhenua tae kanapa ka nui ngā huaora, ngā kohuke, me ngā antioxidants he mea nui mō te hauora whānui me te mahi ārai mate. Ko ngā ngako hauora, e kitea ana i roto i ngā kai pērā i te āporo, te nati, me te hinu oriwa, ka whai wāhi ki te makona me te āwhina ki te mimiti i ngā huaora wairewa-ngako. Mā te whakakotahi i ēnei wāhanga whai matūkai ki roto i ā tātou kai, ka taea e tātou te hanga i ngā rihi tipu taurite, whakakīkī hoki e whāngai ana i ngā hinengaro me ngā tinana o tō tātou whānau kai huawhenua.

Te whakamana i ngā tamariki ki te whakatau i ngā kōwhiringa

Hei mātua e whakatipu ana i tētahi whānau kai huawhenua, he mea nui kia whakamanahia ā tātou tamariki ki te whiriwhiri i ā rātou whiringa kai me te oranga whānui. Mā te whakauru i a rātou ki te whakamahere kai me ngā tukanga whakatau, ka poipoihia e tātou te mana motuhake me te kawenga. Mā te whakatenatena i ngā kōrero tuwhera mō ngā whiringa kai me ōna pānga ki te hauora me te taiao ka taea e ā tātou tamariki te whakawhanake i ngā pūkenga whakaaroaro arohaehae me te māramatanga hohonu ki ngā painga o te noho tipu. Mā te whakarato i ngā mōhiohio me ngā rauemi e tika ana mō te pakeke ka whakawhiwhia rātou ki te mātauranga e hiahiatia ana e rātou hei whakatau whai whakaaro mō ā rātou whiringa kai. Mā te whakamana i ā tātou tamariki ki te whiriwhiri, ehara i te mea ka poipoihia e tātou ō rātou tuakiri engari ka whakatōkia hoki ngā tikanga mō te oranga tonutanga o te kai me te noho mōhio.

Te aro atu ki ngā āwangawanga kai noa

He mea nui te whakarite i te kai tino pai mō tō tātou whānau kai huawhenua, ā, he mea nui te aro atu ki ngā āwangawanga kai e pā ana ki te pupuri i tētahi kai taurite me te hauora. Ko tētahi āwangawanga e pā ana ki te kai huawhenua ko te nui o te pūmua e kainga ana. He waimarie, ka taea e tētahi kai huawhenua kua whakaritea pai te whakarato i ngā waikawa amino katoa e hiahiatia ana mō te tipu me te whanaketanga, me ngā puna tipu pēnei i ngā pīni, tofu, te tempeh, te quinoa, me ngā nati. Ko tētahi atu āwangawanga ko te whiwhi i te konupūmā e ranea ana mō ngā wheua me ngā niho kaha. He waimarie, ko ngā puna tipu pēnei i ngā miraka tipu kua whakakahangia, te tofu, te kale, me te broccoli ka taea te whakarato i te kai konupūmā e tika ana. Hei tāpiri, he mea nui te whakauru i ngā puna huaora B12, pēnei i ngā kai kua whakakahangia, ngā tāpiringa rānei, mō ngā kai huawhenua nā te mea ko tēnei matūkai te nuinga o te wā e kitea ana i roto i ngā hua kararehe. Mā te aro ki ēnei āwangawanga me te whakarite i tētahi kai rerekē me te taurite, ka taea e tātou te whāngai i ō tātou hinengaro me ō tātou tinana taitamariki ki te mana o te kai tipu.

Te tautoko i te oranga matatika me te oranga pumau

Ko te whakatairanga i te oranga matatika me te oranga pumau ehara i te mea e hangai ana ki ō tātou uara hei whānau vegan anake, engari e whai wāhi ana hoki ki tētahi heke mai hauora me te oranga pumau mō tō tātou ao. E whakapono ana mātou ki te whakatau whakaaro nui i roto i ō tātou oranga o ia rā hei whakaiti i te pānga ki te taiao. Kei roto i tēnei ko te whiriwhiri i ngā hua kore-whakaeke me ngā hua vegan, te tautoko i ngā kamupene e whakatairanga ana i ngā mahi hokohoko tika, me te whakaiti i ngā para mā te hangarua me te whakakōmipiuta. Hei tāpiri, ka whakatairanga mātou i te hoko hua ā-rohe me ngā hua waro i ngā wā katoa e taea ai, te whakaiti i tō mātou tapuwae waro me te tautoko i ngā kaimahi pāmu o te rohe. Mā te whai wāhi kaha ki ēnei mahi, ka whai mātou ki te waihanga i tētahi huringa pai ki ō mātou ake oranga, me te whakatenatena i ētahi atu kia uru mai ki a mātou i tēnei haerenga ki tētahi oranga matatika me te oranga pumau. Mā te mahi tahi, ka taea e tātou te hanga rerekētanga mō ngā reanga kei te heke mai me te hauora o tō tātou ao.

Hei whakamutunga, he haerenga whaiaro, he haerenga takitahi hoki te whakatipu whānau kai huawhenua, engari he haerenga e tuku ana i ngā painga maha mō te hinengaro me te tinana. He whakatau āta whakaaro kia whakatairangahia te hauora, ngā tikanga matatika, me te oranga tonutanga, me te whakatō i ēnei uara ki roto i ā tātou tamariki mai i te tamarikitanga. Me te maha o ngā kōwhiringa tipu reka me te whai kiko e wātea ana, me te pūnaha tautoko e tipu haere ana, he māmā ake i mua te whāngai i ō tātou whānau ki te mana o ngā tipu. Nō reira, ahakoa he whānau kai huawhenua kē koe, e whakaaro ana rānei ki te huri, kia mōhio koe kei te whai pānga pai koe ki te ao, ā, kei te whakarite i āu tamariki mō tētahi heke mai hauora me te aroha.