Koeko Food - te pūtake o pai te taioranga katoa ra

Food Tara - i tenei ahua o te kaupapa ki te kai hauora. I whakawhanakehia te reira e te kura o Health Public i Harvard. Ko te me'akai American whakaarohia, kua riro koeko kai whakaaetanga i nga tohunga o te Institute o te kaha Russian Federation. Ki te whakamahi koe i te kaupapa e whakaarohia ana, e whiwhi koutou tinana nga wae e tika katoa ki reira, huaora, te muka me te fatty waikawa i te kai pau, ka karo koe nui-pūngoi pro ka riro ucts me taimaha te taikaha.

He aha te mea te tara kai?

Schematically, Ko reira he tapatoru waerite, e wehea nei ki wha taumata e rārangi whakapae. Teitei āhua i te taua taumata o te tara. Ko te raro te taumata, kia waiho te atu nga hua o tenei rōpū i runga i tou tēpu. Engari, i roto i te taumata o runga he hunga kai e kia kai i rite iti rite taea.

1 papa (turanga o te tara). Tenei ko nga pata purapura katoa - rai taro, rimurapa, te raihi parāone, me te tahi atu pata (Buckwheat, ōti, te witi, he parei). Tau o ngā tohanga ia ra - kia i 6 ki te 11. Products o tenei rōpū te pūtake o to koutou kai, he taonga i roto i te muka kai ratou, ka whakarato i huawhenua te tinana ki te pūngao ki te tohungia. e kore te taro i te paraoa parakore ngā i roto i tenei rōpū, kua tū ai i runga i te papa runga o te tara, me ki sweets me te ngako. I mua i roto i tenei rōpū ngā rīwai, kua oho inaianei reira ki te taahiraa runga o te ihirangi tiketike o te māngaro, e faarahi te taimaha.

papa 2. Kei te wehea te reira i waenganui i te hua me te huawhenua. kia kai i te ra 2-4 ngā tohanga o te hua, me te 3-5 ngā tohanga o huawhenua. Whakaurua i roto i to koutou kai ra i te momo o hua me huawhenua, arā i roto i ngā tae rerekē. kia waiho tō tahua hua reira, karaka, whero, kōwhai, me te tae matomato. Ka taea e ngā kai tio whakakapi hou, ki te tika e maoa ratou. Engari o tohanga o hua me huawhenua, ka taea e koe te whakamahi i ratou whakakapi - inu hua tūturu me hua maroke.

3 witi. Ēnei ngā kai pūmua (kai, nati, ika, purapura, hua, me te whānau pīni). kia waiho ratou i reira i roto i te nui o 2-3 ngā tohanga ia ra. I runga i te taumata kotahi, me he hua miraka (tīhi, tīhi, miraka tepe, kefir), te nui ia tūtohutia o tohanga - 2-3. kia whiriwhiri koe kai kikokore, heihei kahore kiri, ika moana (kia whakaurua te reira i roto i te kai e rave rahi taime i te wiki). Ko ahumahi i-hua, hōtiti, kia kia iti pēkana.

papa 4. Ko ētahi o ēnei ngako (pata me te hinu huawhenua), sweets, rare, inu ngohengohe me te purini. Ratou te ite e i te tihi, kia whakaiti ratou tokomaha i roto i te tahua. Te rauropi e kore e taea e horoa ki ngā kai fatty, he tika ratou mo te rere o tauhohe matüora me kōtuitui o huaora. kia hoatu tino hiahia ki hinu tūturu huawhenua - oriwa, te witi, linseed, putirā.

Food Guide Tara rite te ōrau e whai ake: ko te hua o te papa tuatahi - 40% o te kai ra, te tuarua - 35%, te toru papa - 20%, me te wha o nga patunga witi - 5%.

He aha te mea te kai tika mō ia ra? Tenei tohanga maha o kai i te taumata o raro 5 tohanga o huawhenua me hua, 2-3 ngā tohanga o ngā hua pūmua-kei roto.

He aha te mea he mahi tuari?

Ko te kōwae ako paerewa, te rahi o nei whiriwhiri te takitahi, i runga i nga hiahia mana o te tangata rānei tenei. Ki te hoki te āwhina ki te tango i te 100 karamu, i roto i kia waiho koutou tahua hua hakari i roto i te ōwehenga e whai ake nei: 700 karamu o te totokore, me te 300 karamu o te taro, 400 karamu o huawhenua me 300 karamu o te hua, 150 karamu o te kai, te ika, te tīhi, 2-3 hua. Ki te tangohia e koe te wahi o 70 karamu, te nui o te hua heke i runga i.

Ki te hiahia koe ki te whakaiti i to koutou taimaha, te tara kai ko te tauira pai o te kai whārite, kia heke anake te rahi wahi. A mo te iwi whai wāhi mahi tinana ma'ongo'onga, kia nui haere te maha o ngā hua, hei tauira, i roto i te kotahi wahi e kore e tangohia e 100 karamu, me te 200.

Ki te hiahia koe ki te whakawhānui ratou ora, me te whakaora hauora ki te koroheketanga e tango, ki pūkete nga parau tumu o te kai hauora, ki te whakauru i roto i te kai o te momo o kai i ngā taumata katoa o te tara. Tētahi āhuatanga nui e āwhina ki te roa te ora, ko te mahi tinana āhua, me inu nui te wai - 8 mōhiti he ra mo te tangata toharite.