Daily kai whārite. He taea?

Nutrition, rite te ariā, kua mohiotia ai ki tata katoa iwi, engari he nui āhua iti o ratou anake piri ki reira tonu, puta noa i to ratou oraraa. Kia aroha mai, e kore e te nuinga o tatou ranei te mea o raruraru pūtea, i te kuware, me te mangere ranei piri ki te ture tika ohie o te supply. Ko Ko te aha mamae pera maha matou to'utangata i disorders puku, me te mōmona.

hanga Nutrition ki te kai o te tangata nui atu mo te ora o nga whakaritenga tinana. Ko ētahi o ēnei:

1. Tautukunga ki te utu kai pūngao kai me ngā hiahia o ia rauropi takitahi. Whaiaroaro kai paerewa me hipokina pakeke tino utu pūngao, a me whakarite e ratou tupu tika, me te whanaketanga o ngā tamariki.

2. Balance raa whakarato i te tatauranga tika ki o rāno hohe biologically - te ngako, te warowaihā, pūmua, kohuke me huaora. Tei te reira i runga i sex o te tangata, wahi o te noho, me te momo o tona mahi.

whakarato 3. Nutrition me te toenga ikeiketanga o te huawhenua, me te kararehe ngako me pūmua.

kai kai, te tahua o e ngā o te whānui o ngā hua, taea ki te whakatau i nga hiahia o te tinana o ia rā i roto i te katoa o ngā rauemi e tika ana momo. Ko te kupu, ko te pūngoi rōpū rā, e te toharite o te 15% e ngā o te pūmua, 30% - i te ngako, me te 55% - i te warowaihā. I roto i ngā tamariki, te ōwehenga he 15%: 15%: 70%. O te horomanga ngako ki 60-70% kia whakaaetia, me 30-40% - te tipu. Katoa whai ratou ki te kia hou. He pai ki te faaineine ia outou, no te mea anake te ara e waiho koe mohio ki noa rite nga tirotiro o to koutou pereti.

Kei te tino mārama whakaaturia kai whārite i runga i te tino rongonui hou te tara kai. kia ngā te kai rā o te ngako, huawhenua hinu, sweets, 2-3 ngā tohanga o ngā kai pūmua (heihei, kai, ika) 2-3 ngā tohanga o ngā hua miraka (miraka pē, kefir, waiu, kirīmi kawa), 3-4 ngā tohanga o huawhenua, 3 4 tohanga o hua me hua, 6-10 tohanga o te taro, rimurapa totokore ranei. Me ki kia wahia ki kai 4-5 hua katoa. kia tango te reira i ki pūkete nga parau tumu o te hototahitanga o ngā hua. Na ka waiho te rihi taha pai mo te kai ika ranei pata, huawhenua rimurapa ranei. He pai ki te pau kai i te wa ano, kei te rite te pai pai taunga te tinana ki te whanaketanga o te whākōkī kai e whakatairanga i te rärangi o te ngako, pūmua me te warowaihā.

Totonu kai taea ki te haerenga i te mahi o te wahi gastrointestinal ko, pai te whakapai ake i te hauora me te wātea i te mate. He take nui i roto i te hanga o te kai tōtika, ko e kia kawea te kohi o te kai te mana'o o te utu.

Aita i maoro a'e, kouma kai tōtika i roto i te pato'iraa ki tetahi atu pūnaha - kai motuhake, tata e taea te kitea i te tahua i runga i paetukutuku i oti rawa ki te kai Montignac, Shelton, Malakhov. meinga tonu ēnei kai tautohetohe wera i roto i dietitians, tākuta, me pā o te tikanga taua. Ko te ngako o te pūnaha mana motuhake he kuware: ko reira e tika ana ki te whakamahi i ngā hua hototahi anake. He tepu hototahi katoa i runga i nei a kia whiriwhiri ratou.

Ko te tautohe matua o nga kaitautoko o tenei mana ko e mo te tino nakunaku o ngā matūkai rapua e whākōkī rerekē, me e takahi ana te reira i te tukanga o te nakunaku. Ko te parau tumu taketake - kai warowaihā ki te warowaihā, pūmua me te pūmua. E ngā Vegetables me otaota ki ngā rōpū e rua hua, me te ngako, ahakoa i reira piri he mana taua i ai nga hua kararehe, me te huawhenua te tikanga e kore e uru.