Hauora, Kai hauora
Nutrition. Ko te mau parau tumu o te kai tōtika pai me tona faufaa
take supply noho inaianei he tūranga ārahi i roto i te mahi pūtaiao, me te hauora katoa. I muri i te katoa, hua e kai iwi, he mana kaha i runga i tona hauora. Na reira, nui noa atu te iwi kua riro hiahia i roto i te mea ko te kai whārite. E ngā parau tumu kai tōtika kouma i roto i maha tuhinga hauora, me te mea e hiahia koe e taea e koe te ako ki te kai, na kawea e kai te anake hua. Ko te pānga kore anake te hanganga o te kai tangata tona hauora. He mea nui ki te katoa te reira: te nui o kai ia, ka, he aha te āputa i waenganui i ngā kai e whakaaro pehea ngā ki ia ētahi atu hua. He mea tino nui ki te whakarongo ki a reira, no te kai tamariki, te kaumātua, me te hunga e mamae i tetahi mate.
Te aha e mea faufaa te kai?
tangata katoa e matau ana i te kai, ko te he tikanga matua mo te tiaki o te ora tangata, me te hauora. He aha e nga mahi reira?
1. Ko te supply pūngao o te tinana tangata. Na reira, e hiahiatia ana he kai whārite te ki te tango ki roto ki pūkete nga turanga o te whakapaunga pūngao tangata. A kia hanga ake te kohi o te kai mo ratou, engari e kore ake. Kore, ka penapena te taikaha rite ngako.
2. Ki te kai me kia ingested matū e whakamahia e ia mo te hanganga o te pūtau. Ko matua reira te pūmua, he reira ano hoki nui kohuke, ngako me te warowaihā.
3. Ko tētahi atu āhuatanga ko te supply mana o te tinana ki te huaora, e tika ana mo te hanga o etahi whākōkī me hormones.
4. Aita i maoro a'e, kua takoto kaipūtaiao e te hoki pāngia te supply mana i te pūnaha ārai mate. He aha te tangata kai he pānga hāngai i runga i parepare o te tinana, me tona kaha ki te pato'ii te mate.
Ko Ko te aha e mea faufaa ki te mohio he aha te kai whārite. hiahiatia te mau parau tumu o te kai whārite te ki te tango ki te pūkete enei āhuatanga.
Te tikanga o ngā matūkai faufaa
Pūmua - nga matū e tika ana te nuinga ki te tinana. E whakamahia ratou mo te hanganga o ngā pūtau, te hanga o hormones me rite te puna pūngao. kia kai te tangata i roto i te ra, i runga i tau, me te ira tangata, e pā ana ki 100 karamu o te pūmua rānei.
Ngako e te puna nui o te pūngao. kia waiho ratou e pā ana ki 35% o te kai o ia rā katoa. Ko reira atu pai i roto i ngā hinu huawhenua kei roto waikawa ngako hamanga me huaora.
mahi hoki warowaihā rite te puna o te pūngao. Me ratou ki te kai ki runga ki te 500 karamu ia ra, i runga i te pūngao o te tangata rānei. Ko ngā rahinga nui e taea arahi ki te mōmona, mai te mea kahore e hangarua ratou ki te pūngao, tahuri ratou ki te ngako.
E hiahiatia ana hoki huaora me ngā ōpapa mō te mahi noa te tangata. He mea nui ki te mau i roto i te ngakau, e kore ratou e whakaputaina i roto i te tinana, a ka tae mai anake ki te kai.
Nutrition: te ariā me te mau parau tumu
Kai kia whakarite tupu tika, me te whanaketanga tangata, ki te whakapai ake i to ratou hauora, me te āwhina ki te ārai mate. Me whärite reira i te kohi pūngao, ihirangi matūkai i roto i runga i te ira tangata, me te tau. Anake i roto i tenei take e taea tatou te kōrero e pā ana ki te kai whārite. kia nga tangata katoa feinga ki rave i te reira, na anake ka taea ki te oaoa i to ratou hauora ia. Ko te mau parau tumu o te kai whārite ngā:
- whakaōrite, e kore nei e tuku i te whakamahi o te pūngao kai atu te pau atu i te reira i roto i te tukanga o te ora;
- kanorau - ko te parau tumu faufaa roa o te kai whārite. whakamahi te taata mano o ngā hua kai rerekē i roto i te whānuitanga o ngā. Ko te pūtake o ratou he pūmua, te ngako, te warowaihā, huaora me ngā ōpapa. E haere mai ratou katoa i kai ki te tinana, kia kia rite rere rite taea te kai;
- kai he tino nui mō te hauora hoki. Na kua tino maha pakaru tenei parau tumu e te iwi.
Te aha e mea whakaōrite na nui i roto i te kai?
I roto i te tuhi ake te kai kia he toenga i waenganui i te pūngao pau, ka tukua ki te kai.
kai whārite
Me mau te rota o mea ki pūkete he kai whārite. Ko te mau parau tumu o te kai whārite e hiahiatia te ki ngā te mōhiotanga o te hanganga kounga o te kai. I roto i te tikanga ki te whakarite e tika ana te ora noa te tangata e nga matūkai katoa i kai i roto i te tetahi ōwehenga. Ko te toharite mō te noa tangata hauora mahi i roto i te mahi hinengaro, te mea tūtohutia te ōwehenga o tetahi wahi pūmua, kotahi wahi ngako, me te wha nga wahi warowaihā. He mea nui hoki kia pau te iwi kai huaora nui me ngā ōpapa.
1. kia pau te tangata e pā ana ki 1 karamu o te pūmua ia kirokaramu o taimaha tinana. I te toharite, huri i te reira i roto i 50-80 karamu. A me tohaina te maha o te kararehe, me te pūmua huawhenua āhua whakanoho. E ai ki ngā akoranga, arata'i te horomanga pūmua nui ki te kakama iti me te whanaketanga o te rohirohi. I muri i te katoa, mo ona tukatuka pau te rota o te pūngao. Ko Pūmua i roto i te kai, me te miraka hua, nati, pini me Buckwheat.
He faufaa mō te pūngao o te tinana, me te whai wāhi i roto i te hanga o ngā pūtau 2. Fats. I tua atu, anake i roto i to ratou aroaro e taea te whakaritea etahi huaora. Me ki pau e pā ana ki 100 karamu o te ngako te tangata toharite. Na te nui tino ko te hunga e roto i te faufaa waikawa ngako me huaora ngako-wairewa. Fele, ki reira ngako huawhenua, e hiahia pau nui atu i nga kararehe. Otiia i kia kore mātiarīni me te waihanga hinu, no te mea ratou e ruarua digested.
3. warowaihā - ko te puna matua o te pūngao tenei. tangata noa e te toharite 400-500 karamu, te wahi nui o e kia māngaro. I roto i te kai tōtika tonu e tika ana ki warowaihā i hanga te o 60% o te pūngao. Haere ratou he tangata e taea o te honi, hua me hua, huka, etahi huawhenua me hua witi.
4. Huaora Ko te taputapu faufaa mo te hanganga o whākōkī me hormones. Te nuinga tomo ratou te tinana ki te kai. Ko te nuinga o ratou i roto i hua me huawhenua, parāoa me ngā pata. Ki te kore o te huaora whakawhanake etahi mate me te hekenga i roto i te mate, me te hauora.
He tino nui mo te tiaki o te ora tonu te tangata 5. Minerals. I roto i te tikanga e kore e ki te puritia e drawback ratou kia rerekē kai tangata.
Ko e tika ana hoki te mahi noa o te wahi kūnatu 6. Peitatanga, ahakoa kore te reira digested. Ko reira tino tika mo te māori o nga microflora intestinal me te excretion o tāoke. kitea te muka i roto i hua me huawhenua, ngā rekiumu me ngā hua totokore. Anake e kai i te reira i roto i te nui, he mea ka taea ki te mau tonu te hauora, me te ārai i te ahua o etahi mate.
kai tikanga
I tua atu ki te hanganga kounga he mea tino nui ki te whai i te kai tika. Kei te nuinga faaterehia te reira i te matekai, engari i roto i ētahi wā, tukua he tangata opue. kua riro te whiu tūturu o te taata hou tenei. Na inaianei i te faufaa o te kai whārite ko e e whakaakona iwi e kore anake e haere i runga i te hiahia, engari hoki ki te piri ki etahi ture:
- Me koe ki te whai i vilitakí i roto i te horomanga kai i te wa o te ra. I roto i tenei take, i te tinana hua te pūpū makatuunga ki te wa motuhake huware whakaritea me wai pekitīlia, e whakarato ana pai nakunaku o kai;
- Me kia hautanga kai. Kua whakamatauria Scientists e he mōrearea ki te hauora hawhe kai poari. He pai ki te kai 3-4 wā i te ra, engari i roto i nga wahi iti. Ko reira te tahi mau taime tika ki te tāpiri o kai he tokorua i waho te whakanui ake ona te tapeke;
- me te parakuihi, me te tina, me te tina kia mafamafatatau i roto i te ihirangi matūkai. He mea tika ki te tīpako taua hua ki i riro katoa rauropi kai pūmua, te ngako, te warowaihā, kohuke me huaora i roto i to ratou ōwehenga kouma;
- he mea tino nui ki te whiriwhiri i te wa e tika mo te parakuihi, tina, me te tina, me te te nui o te kai tohaina. He mea tika ki te ngana ki te tiki i roto i waenganui i i tū kai 4-6 haora, 2-3 haora, a i hapa i mua i te taotoraa. Me haere mai i te rōrahi matua o te kai ki te hakari, i te wahi tuarua - parakuihi, tina, ko te ki te kai iti.
Nutrition Human i roto i te ora ia rā
Tata mohio tangata katoa te faufaa o te kai tōtika pai hoki te hauora. te mau parau tumu kai tōtika kouma whakatakotoria atu i roto i te maha tohi hauora. Otiia i matau kihai katoa ngā pūtaiao, me he uaua hoki te tangata mau i roto i te huarahi ki te tono i enei whakaaro ki te ora. Na reira ko te reira taea ki te hanga i etahi ture e mārama ake whakatakoto ana i te pūtake o te kai whārite:
- e kore e overeat;
- te aroturuki i te kai Koló: kia waiho reira unspoiled, me te kore poke e microorganisms;
- kai nui taea atu kanorau;
- tikanga tunu hoatu hiahia ki te tunu kai me te ki te kai hua atu mata me huawhenua;
- te rironga o te paraoa rite kia tino ki te utu i whakarongo ki te hanganga me te uara calorific tohua i runga i te tapanga;
- whakahoki ake;
- Me ahau ki te whai atu maha, engari i roto i nga wahi iti;
- pau te nui rawaka o te wai;
- ki te ngana ki te faaore i te whakamahi o te tote, te huka, kawhe, inu i te kava, taonga kēne, keke, hua parakore, me kai;
- tamata atu maha ngā i roto i te kai o hua hou me huawhenua, te honi, otaota, nati me pata;
- te tepu kia noho anake i roto i te huru pai, me te i roto i te kai e kore e raruraru e ngā ke.
kai motuhake
Kua kitea Scientists e tākiekina nakunaku e te momo o whākōkī. Ki a ia whakaritea tika me e kore e whatiia te tukanga matatini o te nakunaku, he mea tika ki te whakamahi i ngā ture motuhake i roto i te kai:
- e kore ki te e raruraru ki te māngaro kai waikawa;
- He pai ake mō te whakamahi i i ngā wā rerekē pūmua, me te starchy kai;
- Sugar inhibits te secretion o te kopu, na ko reira houhou ki te whai ki pūmua me starches;
- Ko reira minaminatia ki te whakamahi i te wai wehea i te kai maro;
- ki te aporo, karepe, me ētahi atu hua kai mō te 1-2 haora i mua i te kai matua. Ko te pai te pea ki te kai i muri i te kai;
- whakaroa hoki Fats te tukanga nakunaku, reira e taea te rahinga nui arahi ki raruraru.
Ko te uara o te kai whārite
E whangai te nuinga o te iwi inaianei he atu meinga kino tūnguru ki to ratou hauora. Na ko tika tenei matua ki te kore o te matauranga i runga i te tumu parau. Na mamae atu me te ake iwi i disorders pūkoro meinga e ta'etotonu kai tōtika. arata'i tenei ki te ahua o te neural me mate hinengaro, avitaminosis, ate me te toto. Na reira, kia mohiotia he kai whārite me ōna mātāpono ki te hunga katoa e hiahia ana ki te noho hauora. Tūkinotanga o enei ture arata'i ki te hekenga i roto i te tōtika, mate resistance me te pikinga. kai tika me te tangata e kore e noa ki te kapi utu pūngao me te tupu, engari ano hoki mo te rironga mai o nga huaora tika me ngā ōpapa, kahore e synthesized e te tinana. whai wāhi ratou toenga ki te rere noa o ngā tukanga faufaa katoa. whakarei ake Nutrition te absorption o ngā matūkai.
kai haumanu me te Dietetic
tūtohutanga katoa e pā ana ki ngā kai, ka taea te tono ki noa, tangata hauora anake. te tikanga e kore e tangohia e ratou ki roto ki pūkete nga āhuatanga takitahi o te rauropi. Na reira, ki te mea i reira he tetahi ine i roto i te kai hauora tono. He waiwai rite nga parau tumu o kouma, me te kai, engari i roto i te tua ki te kai ahoaho atu matekai me te horomanga o matū e tika ana kia whakatairanga hauora, me te āwhina i roto i te whakaora mate. Ko nga momo e whai ake nei o kai:
- whakaora;
- tau;
- te ako taimaha;
- no te hapu me te lactating wahine;
- hākinakina;
- hangaia mō te iwi i roto i etahi mahi.
Kai i roto i te tahi mau mate
Ko te mau parau tumu o te kai tōtika kouma, me te haumanu ngā nga kai kore anake motuhake tikanga, engari ano hoki te makanga o ngā hua e taea e kino ki te hauora. Diet whai wāhi nui i roto i te maimoatanga o maha mate. I roto i te tahi mau pathologies tika ki whakanui i whakaiti i te nui o te pūmua, te ngako warowaihā ranei ranei.
kia whärite kai mō te mōmonatanga. He mea tika ki tino aroturuki i te maha o Calories pau, hoatu ake huka, te tote, hua paraoa, kai fatty me te waipiro.
te mau parau tumu kai tōtika kouma i roto i kōiwi ngā he whakataki ki te kai o te tamaiti nui te kai taonga i roto i te ūkuikui me te konupora, huaora D me te konupūmā. hoatu maimoa tamariki mate rite wawe rite 4 marama. Te kai e hiahia ana ratou ki te tomo i te puree huawhenua, toene hua penupenu, ate me te kai.
Ko tētahi atu mate i roto i te mea reira nui ki te mau i te kai - ko reira hypothyroidism. He mea tika ki te whakaiti i te rōpū o te warowaihā, tai me wai. Whaihua, i runga i te anga ke, hua me huawhenua, hua miraka, te kai, me te rai taro. Ko te mau parau tumu o te kai whārite i roto i hypothyroidism ngā whāiti ngako me te te warowaihā, ko te hua i roto i te pūmua.
Ngā o te kai tōtika tamaiti
Tōnounoú i roto i te whakahaere o te mana tino kaha e pā tamariki. arata'i tenei ki te roa o te tupu me te whanaketanga, me te mo te putanga o tini o nga mate. Na reira, ko te mea nui ki te mau parau tumu o te pai tōtika o ngā tamariki. Whakarite kia kore te kai o te tamaiti overloaded ki warowaihā, pera he mea e tika ana ki te whakawhāiti i te kohi o te huka, te rare me te tunu. Waiho i te kai o ngā tamariki kia hoki hei inu koropupū, kai rite, hōtiti me te kai nohopuku. Tenei kai he mea, engari te kino e kore e kawea. Rawa ki te hiahia e whakarongo ki te meka e i roto i te tamaiti kai i rawaka huaora me ngā ōpapa, rawa konupūmā, iodine, rino, köwhai, me te waikawa folic. kia kai o te tamaiti te rota o huawhenua hou me hua, miraka me ngā hua witi. E mea titauhia e kai ia nati, te honi, otaota, a inu nui te wai.
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