He Puna Pūmua Pai Ngā Kākano Paukena?

E hia te nui o te pūmua kei roto i ngā purapura paukena waro?

He puna kai nui ngā kākano paukena rauropi, ā, he tino whakamiharo te nui o te pūmua. I te toharite, ko te 1-aune (28-karamu) o ngā kākano paukena mata, rauropi kei roto i te 7 karamu o te pūmua. Nā tēnei ka waiho hei tētahi o ngā kākano tino nui te pūmua e wātea ana, e hipa ana i ngā kākano rākau me ngā kākano harakeke te nui o te pūmua.

Hei whakamārama i tēnei, ko te rahinga kotahi o te aramona he 6 karamu te pūmua kei roto, ko te kākano chia he 4 karamu. Nā te nui o te pūmua i roto i tētahi kai iti nei, he pai rawa ngā kākano paukena mō te hunga e hiahia ana ki te whakanui ake i tā rātou kai pūmua, ahakoa hei hanga uaua, hei whakahaere taumaha, hei hauora whānui rānei.

He mea tika kia mōhiotia ka rerekē pea te nui o te pūmua i runga i te āhua o te whakarite i ngā kākano. Tērā pea he nui ake te kukū pūmua o ngā kākano paukena tunua nā te ngaronga o te makuku i te wā tunu. Heoi, he iti noa te rerekētanga i te nuinga o te wā, ā, he puna pūmua pai ngā kākano paukena mata me ngā kākano paukena tunua.

Ppaura pūmua purapura kūmarae kiia ana he tino oti, arā, kei roto katoa ngā waikawa amino nui e iwa e kore e taea e ō tātou tinana te hanga i a rātou anō. He mea tino nui tēnei mō te hunga e whai ana i ngā kai tipu, nā te mea he onge noa iho ngā pūmua tipu tino oti.

Heoi anō, he tino ngāwari te nakunaku o te pūmua i roto i ngā kākano paukena, ā, tata ki te 65% te uara koiora. Ko te tikanga he nui te wāhanga o te pūmua e kainga ana mai i ngā kākano paukena ka taea te whakamahi pai e te tinana. Nā te ngāwari o te nakunaku, me te katoa o ngā waikawa amino, ka rite te uara kai o te pūmua kākano paukena ki ētahi pūmua kararehe.

Haunga te pūmua, he nui ngā matūkai kei roto i ngā kākano paukena waro. He puna pai rawa atu ēnei mō te konupora, te konutea, te rino, me ngā waikawa ngako omega-3. He nui hoki ngā antioxidants kei roto, tae atu ki te huaora E me ngā carotenoids. Mā tēnei matotoru matūkai ka whakanui ake i te uara o ngā kākano paukena hei puna pūmua, nā te mea he maha ngā painga hauora e whiwhihia ana e koe me tō kai pūmua.

 

He aha ngā painga o te pūmua purapura paukena mō te hunga kai huawhenua me te hunga kai huawhenua?

Mō te hunga kai huawhenua me te hunga kai huawhenua, he uaua te kimi i ngā puna pūmua kounga teitei e tika ana. Koinei te wāhi e kitea ai te pūmua purapura paukena, he maha ngā painga mō te hunga e whai ana i ngā kai tipu.

Tuatahi, e ai ki te kōrero i mua ake nei, he pūmua tino pai te pūmua o te purapura paukena, kei roto katoa ngā waikawa amino nui e iwa. He mea tino nui tēnei mō te hunga kai huawhenua me te hunga kai huawhenua, nā te mea he maha ngā pūtake pūmua tipu kāore i te tino pai, kāore hoki i te kotahi, neke atu rānei ngā waikawa amino nui. Mā te whakauru i ngā purapura paukena ki roto i ā rātou kai, ka taea e te hunga kai tipu te whakarite kei te whiwhi rātou i te kōtaha waikawa amino whānui me te kore e whakawhirinaki ki ngā hua kararehe.

Tuarua, he tino ngāwari te nakunaku o te pūmua o te kākano paukena. Tērā pea he uaua ake te pakaru me te mimiti o ētahi pūmua tipu mā te tinana, engari he nui te uara koiora o te pūmua o te kākano paukena, arā, he nui te wāhanga o te pūmua e kainga ana ka taea te whakamahi pai e te tinana. Nā tēnei ka waiho hei puna pūmua whai hua mā te hunga kai huawhenua me te hunga kai huawhenua e hiahia ana kia tutuki i a rātou ā rātou hiahia pūmua mā roto i ngā puna tipu anake.

Ko tētahi atu painga nui ko te nui o te rino i roto i ngā purapura paukena. He āwangawanga noa te hunga e whai ana i ngā kai tipu, nā te mea he uaua ake te mimiti o te rino tipu (kore-heme rino) i te rino mai i ngā kararehe (heme rino). Heoi, he nui te rino i roto i ngā purapura paukena, e whakarato ana i te 23% o te kai e taunakitia ana mō ia rā i roto i te 1-aune noa iho. Ina kainga tahitia me ngā kai whai-huaora C, ka taea te whakanui ake i te mimiti o tēnei rino.

He puna pai rawa atu hoki ngā kākano paukena mō te konutea, tētahi atu matūkai e uaua ana ki te whiwhi i ngā rahinga e ranea ana i runga i te kai huawhenua, te kai huawhenua rānei. He mea nui te konutea mō te mahi ārai mate, te whakaora patunga, me te hanga DNA. E whakarato ana te 1-aune o ngā kākano paukena i te 14% o te kai konutea e taunakitia ana mō ia rā.

Mō te hunga kai huawhenua me te hunga kai huawhenua e āwangawanga ana mō ngā waikawa ngako omega-3, e pā ana ki te hinu ika, he momo kai tipu ngā purapura paukena. Ahakoa kāore i roto i a rātou te EPA, te DHA rānei (ngā momo omega-3 e kitea ana i roto i te ika), he nui te ALA (waikawa alpha-linolenic), he omega-3 tipu ka taea te huri ki te EPA me te DHA i roto i te tinana.

Hei whakamutunga, he tino maha ngā whakamahinga o te pūmua o te kākano paukena. Ka taea te kai i roto i ngā momo āhua - hei kākano katoa, hei huri hei kai, hei paura pūmua rānei. Nā tēnei maha ngā whakamahinga ka māmā ake te whakauru i tēnei puna pūmua kai mā ngā kaiwhenua me ngā kaiwhenua ki roto i ā rātou kai mā roto i ngā huarahi maha, mai i te tauhiuhi i ngā kākano katoa ki runga i ngā huamata ki te whakamahi.paura pūmua purapura paukenai roto i ngā inu huamata, i ngā kai tunua rānei.

 

Ka taea e te paura pūmua purapura paukena te whakakapi i te pūmua whey i roto i ngā inu wiri?

I te mea ka nui haere te hunga e rapu ana i ngā momo kai tipu hei whakakapi i ngā pūmua tuku iho, kei te piki haere te pātai mehemea ka taea e te paura pūmua purapura paukena te whakakapi i te pūmua whey i roto i ngā inu whakakoi. Ahakoa he rerekē ngā painga o ēnei e rua, he pono ka taea e te paura pūmua purapura paukena te waiho hei whakakapi pai mō te whey mō te tini o te tangata.

Ka hangaia te paura pūmua o te kākano paukena mā te huri i ngā kākano paukena kia rite ki te paura angiangi, ka tangohia te nuinga o te ngako, ā, ka waiho he pūtake pūmua kukū. Pērā i te whey, ka taea te whakaranu ngāwari ki roto i ngā inu whakakoi, i ngā inu māori, i ētahi atu inu rānei, ā, he mea watea mō te hunga e hiahia ana ki te whakanui ake i tā rātou kai pūmua.

Mō te nui o te pūmua, ko te paura pūmua purapura paukena he 60-70% te taumaha o te pūmua, he rite tonu ki te maha o ngā paura pūmua whey. Heoi, ka rerekē pea te nui o te pūmua i waenga i ngā waitohu, nō reira he pai ake te tirotiro i te tapanga kai.

Ko tētahi o ngā painga matua opaura pūmua purapura paukenaKo te mea nui ko te pai o te miraka miraka mō te hunga he iti nei ā rātou kai. Kāore he miraka i roto i tēnei wai, ā, he mea pai rawa atu tēnei mō te hunga kāore e manawanui ki te miraka miraka, e whai ana rānei i te kai huawhenua. Kāore hoki i roto i tēnei wai ngā mate pāwera pēnei i te pīni soya me te kuruteni, ahakoa he pai ake te tirotiro i te tapanga mō te tūponotanga o te poke.

Mō te āhua o ngā waikawa amino, kei roto i te pūmua purapura paukena ngā waikawa amino nui e iwa, ā, he rite tonu ki te whey. Heoi, he rerekē ngā ōwehenga o ēnei waikawa amino. He nui rawa ngā waikawa amino mekameka-manga (BCAA) i roto i te whey, inā koa te leucine, e mōhiotia ana mō ōna āhuatanga hanga uaua. Ahakoa kei roto i te pūmua purapura paukena ngā BCAA, he iti iho ngā taumata i te whey.

Ahakoa rā, he tino pai te pūmua o te purapura paukena i ētahi atu wāhanga. He nui te arginine i roto, he waikawa amino e whai wāhi nui ana ki te hanga waikura hauota, ka taea te whakapai ake i te rere o te toto, me te whakapai ake pea i te mahi whakakori tinana. He nui hoki te tryptophan, he mea nui mō te hanga serotonin, ā, ka āwhina pea i te moe me te whakahaere i te wairua.

Mō te ngāwari o te nakunaku, e kiia ana te pūmua whey te paerewa koura, he tino teitei te uara koiora. Ahakoa he tino ngāwari te nakunaku o te pūmua purapura paukena, kāore pea e tere te mimiti pērā i te whey. He pai pea tēnei tere mimiti puhoi mō ētahi tāngata, ā, ka roa ake pea te tukunga o ngā waikawa amino.

Mō te reka me te kakano, he ngawari te reka o te pūmua purapura paukena, he reka nati, he mea ahuareka ki te tini. He pai te whakaranu ki ngā inu rūrū, ahakoa kāore pea e memeha katoa pērā i ētahi pūmua whey. Ki ētahi he pai te matotoru o ā rātou inu rūrū.

I te mutunga, ahakoapaura pūmua purapura paukenaKa taea te whakakapi i te whey i roto i ō inu whakakoi, kei runga i ō hiahia me ō manakohanga takitahi. Mena kei te rapu koe i tētahi pūtake pūmua tipu-kore, kāore e pāwera ki ngā mate pāwera, ā, he tino pai te kōtaha waikawa amino, he pai rawa te paura pūmua purapura paukena. Ahakoa kāore pea e rite ki te whey te nui o te leucine, te tere rānei o te mimiti, he maha atu ngā painga e pai ai hei whakakapi.

Hei whakamutunga, he puna pūmua tino pai ngā kākano paukena, he nui ngā waikawa amino, he ngāwari ki te nakunaku, ā, he maha atu anō hoki ngā matūkai. Ahakoa ka kainga hei kākano katoa, hei paura rānei, he maha ngā momo pūmua tipu e tika ana mō ngā momo kai. Pērā i ngā momo whakarerekētanga kai katoa, he mea pai tonu te kōrero ki tētahi tohunga hauora, ki tētahi tohunga kai rānei, kia mōhio ai koe kei te rite te kai pūmua ki ō whāinga me ō hiahia hauora.

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