I ngā tau tata nei, kua piki ake te tokomaha o te hunga e tahuri ana ki ngā kai tipu mō ngā take maha, tae atu ki ngā āwangawanga matatika, taiao, me te hauora. Ko tētahi o ngā painga hauora rongonui e pā ana ki te kai tipu ko te whakaheke taumaha. Ko te Veganism, he momo kai tipu e kore e kai i ngā hua kararehe katoa, kua rongonui hei huarahi whai hua ki te whakaheke taumaha. Engari he pono tēnei kereme? Ka taea e te kai tipu te āwhina i te whakaheke taumaha? I roto i tēnei tuhinga, ka rukuhia e mātou te hononga i waenga i te veganism me te whakaheke taumaha, me te tūhura i te pūtaiao kei muri me ngā painga ka taea e ia te tuku. Ka aro atu hoki mātou ki ngā whakaaro hē e pā ana ki ngā kai tipu, me te whakarato tohutohu whai hua mō te hunga e hiahia ana ki te whakamahi i tēnei momo noho mō ngā kaupapa whakaheke taumaha. Ahakoa he vegan koe, he tangata rānei e whakaaro ana ki te huri, ka whakaratohia e tēnei tuhinga he tirohanga whai hua ki te āwhina a te kai tipu ki te whakaheke taumaha me te whakatutuki i te tinana hauora.
Ka whakatairangahia e te kai tipu te whakaiti taumaha.
I ngā tau tata nei, kua piki haere te nui o ngā taunakitanga e whakaatu ana he pai te kai tipu hei whakaiti i te taumaha. He maha ngā rangahau kua whakaatu ko te hunga e whai ana i te kai tipu he iti ake te taupū taumaha tinana (BMI) ā, he iti ake te tūponotanga kia taumaha rawa, kia momona rānei. Tērā pea nā ētahi āhuatanga o te kai tipu tēnei. Tuatahi, he iti ake te kaha o ngā kaora me ngā ngako kukū o ngā kai tipu ki ngā kai e whai hua ana i ngā hua kararehe. Tuarua, he nui te muka i roto i ngā kai tipu, e āwhina ana ki te whakatairanga i te mākona me te whakaiti i te kai nui. Hei tāpiri, ko te nui o ngā huaora, ngā kohuke, me ngā antioxidants e kitea ana i roto i ngā kai tipu ka taea te tautoko i te hauora whānui me te whai wāhi ki ngā mahi whakaiti taumaha. I te nuinga, ko te whakauru i ngā kai tipu ki roto i te kai a te tangata ka taea te waiho hei rautaki pumau me te whai hua mō te whakatutuki me te pupuri i te taumaha hauora.
He iti te ngako kukū.
Ko tētahi painga matua o te whakamahi i te tauira kai tipu hei whakaiti i te taumaha, he āwhina nui tēnei ki te whakaiti i te kai ngako kukū. Ko ngā ngako kukū, e kitea ana i roto i ngā hua kararehe pēnei i te mīti me te miraka, kua honoa ki te pikinga ake o te mōrearea o te momona me ngā mate pūmau. Mā te whakakore, te whakaiti rānei i ēnei puna ngako kukū, ka taea e te hunga e whai ana i te kai tipu te whakaiti i tā rātou kai katoa o tēnei ngako kino. Engari, ko ngā kai tipu e aro nui ana ki ngā kai he iti noa te ngako kukū, pēnei i ngā hua rākau, ngā huawhenua, ngā witi katoa, ngā pīni, me ngā pūmua tipu. Ehara i te mea ko te tautoko anake i ngā mahi whakaiti taumaha engari ka whakatairanga hoki i te hauora o te ngākau me te whakaiti i te mōrearea o ngā mate pūnaha cardiovascular. Ko te whiriwhiri mohio ki te kai i te kai iti te ngako kukū mā te kai tipu he taputapu kaha ki te whakatutuki me te pupuri i te taumaha hauora.
He nui te muka me ngā matūkai.
Ehara i te mea he whai hua anake te kai tipu mō te whakaiti taumaha nā te iti o te ngako kukū, engari nā te mea he nui te muka me ngā matūkai. He wāhanga nui te muka o te kai hauora nā te mea ka āwhina i te nakunaku, ka whakatairanga i te mākona, ā, ka āwhina i te whakahaere i ngā taumata huka toto . Mā te kai i ngā momo kai tipu pēnei i ngā hua rākau, huawhenua, witi katoa, me ngā pīni, ka taea e te tangata te whakatutuki i ā rātou hiahia muka o ia rā. Hei tāpiri, he nui ngā huaora, ngā kohuke, me ngā antioxidants nui o ngā kai tipu, he mea nui mō te hauora me te oranga whānui. Ehara i te mea ka āwhina noa ēnei kai matūkai ki te whakaiti taumaha engari ka tautoko hoki i te pūnaha ārai mate kaha, te whakapai ake i te nakunaku, me te whakanui ake i ngā taumata pūngao. Ko te whakauru i tētahi tauira kai tipu he nui te muka me ngā matūkai ka taea te noho hei huarahi pumau me te whai hua ki te whakaheke taumaha me te whakatutuki i te hauora pai.
Ka whakanui ake i te pākia o te tinana me ngā taumata pūngao.
Haunga te whakatairanga i te whakaiti taumaha, ka taea hoki e te kai tipu te whakanui ake i te pākia o te tinana me ngā taumata pūngao. Nā te nui o ngā matūkai kei roto i ngā kai tipu, e whakarato ana i te tinana ki ngā huaora, ngā kohuke, me ngā antioxidants nui. He mea nui ēnei matūkai hei tautoko i ngā tukanga pākia o te tinana, tae atu ki te hurihanga o te kai hei pūngao. Mā te whakakī i te tinana ki ngā kai tipu, ka taea e te tangata te wheako i te pikinga o ngā taumata pūngao, ka taea ai te whakapai ake i te mahi tinana me te oranga whānui. Hei tāpiri, ko ngā kai tipu he iti ake te nuinga o ngā kai tukatuka me ngā tāpiringa horihori, ka taea ai te ngoikore me te ngenge. Mā te whiriwhiri i te huarahi tipu, ka taea e te tangata te whāngai i ō rātou tinana ki ngā kai taiao, katoa e whakatairanga ana i te pākia o te tinana me te pūngao pumau puta noa i te rā.
Whakauruhia ngā momo kai rerekē kia taurite ai te kai.
Hei whakatutuki i te kai taurite i runga i te kai tipu, he mea nui kia whakauruhia he momo kai ki roto i ō kai. Mā tēnei ka whakarite kia whiwhi koe i te whānuitanga o ngā matūkai nui e tika ana mō te hauora pai me te whakaiti taumaha. Mā te whakauru i te whānuitanga o ngā hua, huawhenua, witi katoa, pīni, nati, me ngā purapura, ka taea e koe te whakarato i tō tinana ki ngā huaora, ngā kohuke, te muka, me te pūmua e hiahiatia ana e ia. Hei tāpiri, mā te whakarerekē i ō whiringa kai ka āwhina i te aukati i te hoha me te hoha i roto i ō kai, kia māmā ake ai te piri ki tētahi mahere kai tipu mō te wā roa. Mā te whakamātautau i ngā momo reka, ngā kakano, me ngā tikanga tunu kai ka āwhina hoki i a koe ki te kimi huarahi hou me te reka ki te pārekareka ki ngā kai tipu me te whakatutuki i ō whāinga whakaiti taumaha. Kia mahara, ko te taurite me te momo kai te mea nui ki te whakatutuki i tētahi kai tipu pai me te whai kiko.
Ngā momo kai huawhenua hei whakakapi i ngā kai nui-kaiora.
I roto i tētahi mahere kai tipu, he maha ngā momo kai hei whakakapi i ngā kai nui-kaiora hei tautoko i ō whāinga whakaiti taumaha. Engari i te whakawhirinaki ki ngā kai whakakapi vegan tukatuka, pērā i te aihikirīmi vegan, i ngā pēkana rānei, ka kitea e koe ētahi atu kai whai kiko me te makona i roto i ngā kai tipu katoa. Hei tauira, kaua e toro atu ki tētahi kai reka nui-kaiora, whakaarohia te kai i tētahi kai reka taiao pērā i te rāti medjool, i tētahi peihana hua hou rānei. Kei te hiahia koe ki tētahi mea reka me te whakamarie? Whakawhitihia ngā kai parai ki ngā huawhenua tunua, tunua rānei kua whakaranua ki ngā otaota me ngā mea kakara. Ka taea te whakakapi i ngā mea kakara nui-kaiora pērā i te mayonnaise me ngā ranu kirīmi ki ngā kōwhiringa hauora pērā i te āwokato kuru, i ngā ranu tahini rānei. Mā te whakauru i ēnei panoni ngāwari ki roto i ō kai, ka taea e koe te pārekareka ki ngā momo kai reka, iti-kaiora, me te whāngai tonu i tō tinana ki te nui o ngā matūkai e kitea ana i roto i ngā kai tipu.
He momo noho pumau, he āhua pai hoki mō te taiao.
Ko te whai i tētahi momo noho tauwhiro, ā-taiao hoki, e haere tahi ana me ngā mātāpono o te kai tipu. Mā te whiriwhiri i tētahi kai tipu, kua whai pānga pai kē koe ki te taiao. He iti ake te wai, te whenua, me ngā rauemi e hiahiatia ana mō ngā kai tipu, ki te whakaritea ki ngā hua kararehe. Hei tāpiri, he iti ake ngā tukunga hau kati kōtuhi e puta mai ana i te whakaputanga o ngā kai tipu, ā, he pai ake te tauwhiro mō te ao.
Haunga ngā kōwhiringa kai, ko te whakauru i ētahi atu tikanga tauwhiro ki roto i tō mahinga o ia rā ka taea te whai wāhi atu ki te oranga taiao. Mā ngā mahi ngāwari pēnei i te whakaiti i te whakapaunga pūngao mā te whakamahi i ngā taputapu penapena pūngao, te whiriwhiri i te waka a te iwi, te haere tahi rānei me te waka, me te hangarua ka nui te rerekētanga. Mā te awhi i ngā hua ka taea te whakamahi anō pēnei i ngā pounamu wai, ngā putea hokohoko, me ngā ipu kai ka taea te whakaiti i ngā kirihou me ngā para kotahi te whakamahinga.
Hei tāpiri atu ki tēnā, mā te tautoko i ngā kaimahi pāmu ā-rohe me ngā kaimahi pāmu rauropi ka mōhio koe kei te kai koe i ngā kai e whakatipuria ana mā te whakamahi i ngā tikanga ahuwhenua tauwhiro, me te kore e whakamahi i ngā matū kino. Mā te whai wāhi atu ki ngā kaupapa hapori, pērā i te whakatō wairākau, te whakauru atu rānei ki ngā rōpū aro nui ki te taiao ā-rohe, ka taea e koe te whai wāhi kaha ki te whakatairanga i te tauwhiro me te whai pānga pai ki roto i tō hapori.
Mā te whakauru i ngā tikanga tauwhiro ki roto i tō momo noho, ehara i te mea ko te taiao anake te painga mōu, engari ko te whakatakoto tauira hoki mā ētahi atu hei whai. Ka taea e ngā panonitanga iti te whai pānga nui ki te katoa, ka hua ake he heke mai tauwhiro ake, he matomato ake hoki mō ngā whakatipuranga e haere ake nei.
Whakaarohia te aratohu ngaio mō te angitu.
Ka taea te whakanui ake i ngā painga o te kai tipu hei whakaiti i te taumaha me te hauora whānui mā te rapu tohutohu ngaio. Mā te kōrero ki tētahi tohunga kai, tohunga kai rānei kua rēhitatia e tohunga ana ki te kai tipu ka taea te whakarato i ngā māramatanga whai hua me ngā taunakitanga whaiaro hei āwhina i a koe ki te whakatutuki i ō whāinga whakaiti taumaha. Ka taea e ēnei tohunga te aromatawai i ō hiahia kai takitahi, te whakarato rautaki whakamahere kai, me te tuku tohutohu whai hua mō te whakauru i ngā momo kai tipu ki roto i tō kai hei whakarite kei te whiwhi koe i ngā matūkai katoa e tika ana. Ka taea hoki e rātou te aro atu ki ngā āwangawanga, ngā wero rānei ka pā ki a koe i roto i tō haerenga whakaiti taumaha, me te whakarato tautoko me te kawenga tonu. Mā te haumi ki ngā tohutohu ngaio ka nui ake te tūponotanga o te angitu mō te wā roa, me te whakarite kei te whakanui ake koe i ngā painga o tētahi mahere kai tipu.
Hei whakamutunga, ahakoa ehara pea te kai huawhenua i te otinga kotahi mō te whakaiti taumaha, ko te whakauru atu i ngā kai tipu ki roto i te kai ka tino whai wāhi ki te whakanui ake i te taumaha hauora. Ehara i te mea ko tēnei momo kai e whakatairanga ana i te kai i ngā hua me ngā huawhenua whai matūkai anake, engari e akiaki ana hoki i te karo i ngā hua kararehe kua tukatukahia me ngā hua kararehe he nui te ngako. Mā te arotahi ki ngā kai tipu katoa me te whiriwhiri whakaaro nui, ka taea e te tangata te angitu i roto i tā rātou haerenga whakaiti taumaha, me te hauhake hoki i ngā painga hauora maha o te kai huawhenua. Pērā i ngā wā katoa, he mea nui kia kōrero ki tētahi tohunga hauora i mua i te hanga i tētahi huringa nui ki tō kai.
Uiui Auau
He aha ētahi take matua e āwhina ai te kai tipu ki te whakaiti i te taumaha?
He maha ngā take ka taea e te kai tipu te āwhina i te whakaiti taumaha. Tuatahi, he iti ngā kaora o ngā kai tipu, he nui hoki te muka, ka taea ai e koe te noho mākona mō te wā roa, me te whakaiti i te nui o ngā kaora e kainga ana. Tuarua, he nui ngā matūkai me ngā antioxidants o ngā kai tipu, ka taea te whakanui ake i te pākia o te tinana me te whakatairanga i te tahu ngako. Hei tāpiri, he maha ngā wā ka whakakorehia, ka whakaitihia rānei e ngā kai tipu ngā kai tukatuka nui-kaora, ka iti ake te kai kaora. Hei whakamutunga, ka taea e ngā kai tipu te whakapai ake i te aro o te insulin me te whakaiti i te mumura, ka taea ai te āwhina i te whakaiti taumaha. I te nuinga, ka taea e te tango i te kai tipu te tautoko i ngā whāinga whakaiti taumaha mā te whakarato i ngā kōwhiringa kiki-matūkai, iti-kaora e whakatairanga ana i te mākona me te hauora whānui.
He kai tipu motuhake kei reira e tino whai hua ana mō te whakaiti taumaha?
Ae, he maha ngā kai tipu ka tino whai hua mō te whakaiti taumaha. Ko ngā kai he nui te muka, pērā i ngā hua rākau, ngā huawhenua, me ngā witi katoa, ka āwhina i te whakanui i te mākona me te whakaiti i te kai katoa. He kōwhiringa pai hoki ngā pīni, pērā i te pīni, te rēneti, me te pīni kikī, nā te mea he nui te pūmua me te muka, ka āwhina i te whakahaere i te hiakai me te whakaū i ngā taumata huka toto . Hei tāpiri, ko te whakauru i ngā kai pērā i te āporo, te nati, me ngā purapura ka taea te whakarato i ngā ngako hauora me te pūmua ka taea te āwhina i te whakaiti taumaha. He mea nui kia arotahi ki tētahi kai tipu taurite me te kanorau mō te whakaiti taumaha pumau.
Ka taea e te kai huawhenua te whakarato i ngā matūkai katoa e tika ana mō te whakaiti taumaha, me te whakarite hoki i te hauora pai rawa atu?
Ae, mā te kai huawhenua kua whakaritea pai ka taea te whakarato i ngā matūkai katoa e tika ana mō te whakaiti taumaha, me te whakarite hoki i te hauora pai. He mea nui kia kai ngā huawhenua i ngā momo kai tipu pēnei i te witi katoa, ngā pīni, ngā hua, ngā huawhenua, ngā nati, me ngā purapura hei whakatutuki i ā rātou hiahia matūkai. Ka taea te tiki i ngā matūkai matua pēnei i te pūmua, te rino, te konupūmā, ngā waikawa ngako omega-3, me te huaora B12 mai i ngā puna tipu me ngā kai kua whakakahangia. He mea nui hoki te kai karori e tika ana, te whakahaere i te nui o te kai, me te korikori tinana auau mō te whakaiti taumaha. Mā te kōrero ki tētahi tohunga kai, tohunga kai rānei kua rēhitatia ka āwhina i te whakarite i tētahi kai huawhenua taurite e tautoko ana i te whakaiti taumaha me te hauora pai.
Me pēhea te neke a te tangata ki tētahi kai tipu hei whakaiti i tōna taumaha, me te kore e pōuri, e hiakai rānei?
Ka taea te neke ki tētahi kai tipu hei whakaiti i te taumaha me te kore e pōuri, e hiakai rānei mā te arotahi ki ngā kai whai matūkai. Mā te whakauru i ngā momo hua, huawhenua, witi katoa, pīni, me ngā pūmua tipu ki ngā kai ka āwhina i te makona me te whakarato i ngā matūkai nui. Mā te whakatairanga i ngā kai whai muka ka āwhina hoki i te mākona mō te wā roa. He mea nui kia whakamaheretia ngā kai i mua, kia whakamātauria ngā tohutao rerekē, kia kitea hoki ngā momo kai tipu hei whakakapi i ngā rihi tino pai. Mā te neke haere me te rapu tautoko mai i ngā hapori ipurangi, i ngā tohunga ngaio rānei ka whai hua anō hoki hei hanga i te huringa hei haerenga pumau me te ngahau.
He wero, he whakaaro rānei hei maumahara māu i te wā e whai ana i te kai huawhenua hei whakaiti i te taumaha?
Ae, tera pea ētahi wero me ngā whakaaro hei whakaaroaro māu i te whai i tētahi kai huawhenua hei whakaiti i te taumaha. He mea nui kia tino taurite te kai, kia whakaratohia hoki ngā matūkai katoa e tika ana, tae atu ki te pūmua, te rino, te konupūmā, me te huaora B12. Me whakarite kia tika te whakamahere me te mōhio ki ngā puna tipu o ēnei matūkai. Hei tāpiri, he nui ngā kaora me ngā ngako i roto i ētahi kai huawhenua, nō reira he mea nui te whakahaere i te nui o te kai. Tērā pea he uaua ki te kimi i ngā kōwhiringa huawhenua i te wā e kai ana i waho, i ngā huihuinga pāpori rānei. Mā te kōrero ki tētahi tohunga kai, ki tētahi tohunga kai rānei, ka āwhina i te whakatau i ēnei wero me te whakarite i tētahi mahere whakaiti taumaha hauora mō te huawhenua.
