Ko te paināporo, he hua e reka ana ki tōna reka, ā, he tino kaha ki te whakakore i ngā paitini, ka āwhina i a koe kia noho hauora, kia whakakorea hoki te wai nui i roto i tō tinana. Anei te huarahi ki te kai paināporo, tōna uara kai, me ngā painga o te kai paināporo mō ngā rā e rua!
Ngā tāngata i ngaro te taumaha me te kai paināporo
Ki te tāpirihia e koe te paināporo ki tō kai, ā, ka kainga i te iti noa, ka nui ngā huaora, ngā kohuke, me ngā muka ka riro i a koe. Ka whai wāhi tēnei ki te hauora whānui o te tinana, ā, ka āwhina i te tango i ngā paitini kāore e hiahiatia me te wai nui i roto i tō tinana. Nō reira, e hia te nui o te paināporo me kai e koe i te rā? He āwhina te kai paināporo e rua ngā rā ki te whakaiti i te taumaha?
Ngā Hua o te Kai Paināporo
Whakakahangia tō pūnaha ārai mate.
Kei roto i te kotahi tūnga paināporo tae atu ki te 130% o te nui o te huaora C e taunakitia ana mō ia rā. Nā tēnei ka waiho hei tētahi o ngā puna taiao momona rawa atu o te huaora C, e āwhina ana ki te tautoko i tō pūnaha ārai mate me te whawhai ki ngā mate.
Tiakina koe i te mate pukupuku mā te whakamahi i te paināporo.
Ka tiaki te paināporo i a koe mai i ngā rauropi kore utu. Ka taea hoki e ia te āwhina ki te whawhai ki te mate pukupuku nā te nui o ngā huaora me ngā kohuke kei roto.
Whakapai ake i tō nakunaku.
He nui te muka kei roto i te paināporo, pērā i ētahi atu hua. Nō reira, mā te kai i te nui o te paināporo ka ārai i a koe i ngā āhuatanga e whai ake nei:
- Korokoro
- Matepukupuku
- Te whakaheke toto
- Takawhita
Ngā Uara Kai o te Paināporo
| Te uara kai | 100 gr | % Ia rā * |
|---|---|---|
| pūngoi | 50 kcal | 2.5% |
| warowaihā | 13 g | % 4.3 |
| Te ora | 1.3 g | % 5.4 |
| pūmua | 0.5 g | % 1.2 |
| hinu | 0.1 g | % 0.3 |
| Cholesterol | - | - |
| Huaora A | 58.0 IU | 1.2% |
| C huaora | 47.8mg | 79.7% |
| pāhare pāporo | 109 mg | 3.1% |
| konupūmā | 13 mg | 1.3% |
| Demir | 0.3mg | 1.6% |
* Ko enei uara ka tatauhia i runga i te kai o ia ra o te 2000 calories.
Me pehea te mahi i te kai paina?
Mō te whakangawari i te paināporo mō te rā kotahi, ka taea e koe te kai i ngā poro paināporo e 2-3 anake, ka taea rānei te whakaranu ki te miraka kawa iti-ngako. Mēnā kāore koe e kai nui rawa, e kore tō kai e pakaru.
Ko te hunga i whakaiti i te taumaha mā te kai paināporo mō ngā rā e rua, e kī ana i roto i ā rātou kōrero kāore rātou i kai i tetahi mea engari ko te paināporo anake. Heoi, e hiahia ana mātou kia mōhio koutou ehara tēnei i te mea hauora. Hei whakaū anō, ko te whakaiti i te taumaha mā te mahi i tēnei kai... Ka taea e koe te aro nui ki te utu.Heoi, kāore e ranea tēnei anake hei whakaiti i te taumaha. Nō reira... kai paināporo He pai mōu? Ae, nā te mea e kore e whakakino i tō kai ina tāpirihia ki tō mahere kai.
Hei whakarāpopototanga, he maha ngā painga o te paināporo e ai ki te rārangi i runga ake nei. Heoi, ki te nui rawa te kai, me te wareware ki te nui o te huka, ka hua ake pea he hua kino. Nō reira, he mea nui kia whakahaeretia te rahi o ngā wāhanga. Me uru te wāhanga ki roto i tētahi peihana iti, tata ki te 2-3 poro.
Mena kei te inu koe i te wai paināporo, ka taea hoki e koe te whakaranu ki ētahi atu hua me ngā huawhenua hei hanga i tētahi inu whakaora tinana kaha, whai hua hoki. Ko te whakakotahi i te paināporo me ētahi atu hua me te kōpeke i tōna wai he huarahi rerekē, he huarahi reka hoki hei āwhina i te tango i ngā paitini kāore e hiahiatia me te wai nui i roto i tō tinana.
