Ngā Pūrongo - Te Aratohu Tino Pai ki te Paura Kale Organic: Ngā Painga mō te Kiri, te Whakakore i ngā Paitini me Ētahi Atu

I. Kupu Whakataki

Kupu Whakataki

Paura kāreti warokua noho hei puna kai tino whai hua i ngā tau tata nei, e whakanuia ana mō ōna hua hauora whakamiharo. Ko tēnei kai tino matomato, i ahu mai i ngā rau kāreti whai matūkai, he huarahi watea ki te whakanui ake i tō kai o ia rā i ngā huaora, ngā kohuke, me ngā antioxidants nui. I roto i tēnei aratohu whānui, ka tūhuratia e mātou ngā painga maha o te paura kāreti waro, me te arotahi ki ōna pānga pai ki te hauora kiri, te tango paitini, me ngā huarahi ngāwari ki te whakauru ki roto i tō kai.

Me pēhea te whakapai ake a te paura kāreti organic i te hauora o te kiri?

He tino whakamiharo ngā āhuatanga whakapakari kiri o te paura kāreti waro. Kī tonu tēnei rongoā matomato i ngā matūkai e whai wāhi ana ki te kiri kanapa, taitamariki hoki:

-Huaora C:He antioxidant kaha e whakaoho ana i te hanga collagen, e whakatairanga ana i te ngāwari o te kiri me te whakaiti i te āhua o ngā raina kikino me ngā kita.

-Huaora A:Ka āwhina i te huringa pūtau, ka āwhina ki te pupuri i te kiri maeneene, mārama, ā, ka whakaiti pea i te pupuhi o te hakihaki.

-Huaora K:Tērā pea ka āwhina i te whakaiti i ngā porowhita pouri i raro i ngā kanohi, me te whakatairanga i te whakaora o ngā patunga.

-Ngā ārai mate:Ka tiaki i ngā pūtau kiri mai i ngā kino i puta mai i ngā rauropi kore utu, ka whakaroa pea i te tukanga koroheketanga.

-Koropira:Kei roto ngā āhuatanga ārai-mumura hei whakamarie i ngā riri o te kiri, hei whakapai ake hoki i te kiri kia mārama ake.

Mā te kai auau i te paura kāreti waro ka kitea te whakapainga o te kakano, te tae, me te hauora whānui o te kiri. Ka tautokona e tōna āhua kikī i ngā matūkai te mahi ārai taiao o te kiri, ka āwhina ki te pupuri i te makuku me te tiaki i ngā taumahatanga taiao.

Heoi anō, ko te nui o te lutein me te zeaxanthin i roto i te paura kāreti ka ārai pea i ngā kino o te hihi UV, ka whakaiti pea i te mōrearea o te koroheketanga o mua me te mate pukupuku kiri. Ka kohia ēnei carotenoids ki roto i te kiri, ka mahi hei parepare rā tūturu me te tiaki i ngā hihi kino o te rā.

Hei whakamahi i ngā painga o te whakapai ake i te kiripaura kāreti waro, whakaarohia te whakauru atu ki roto i tō mahinga o ia rā mā roto i ngā inu whakangāwari, ngā kopare kanohi, ngā tāpiringa kai rānei. Mā te whakamahi tonu i roto i te wā roa ka hua ake he kiri kanapa, he pakari hoki e whiti ana te hauora mai i roto.

Ngā Hua Whakakore i te Paura Kale Organic

He tino kaha te paura kāreti waro hei whakaora i te paitini, he maha ngā painga mō te hunga e hiahia ana ki te horoi i ō rātou tinana i roto i te taiao:

-He nui te muka:He nui te muka kai i roto i te paura kāreti, ā, ka āwhina i te nekenekehanga o te puku me te tango i ngā paitini mai i te tinana.

-Te ihirangi o te kōroiraira:Kua whakaatuhia te kaha o tēnei tae matomato ki te here i ngā paitini, ā, ka āwhina i te tango atu i te tinana.

-Ngā matū whanariki:Ka tautokohia e ēnei matū ngā tukanga tango paitini o te ate, ka whakarei ake i te kaha o te tinana ki te whakakore me te tuku i ngā paitini kino.

-Mana ārai mate:Ko te nui o ngā antioxidants i roto i te paura kāreti ka āwhina i te whawhai ki te ahotea waikura me te kino o ngā pūtau i puta mai i ngā paitini taiao.

-Pānga whakapūkara:Ka taea e te paura kāreti te āwhina ki te whakataurite i ngā taumata pH o te tinana, ka whakaiti pea i te mumura me te tautoko i te hauora whānui.

Ko ngā painga o te paura kāreti waro kei tua atu i te pūnaha nakunaku. Ko ōna matūkai e tautoko ana i ngā ara tango paitini tūturu o te tinana, tae atu ki te ate, ngā whatukuhu, me te pūnaha lymphatic. Mā te whakarei ake i ēnei mahi nui, ka taea e te paura kāreti te āwhina ki te whakapai ake i ngā taumata pūngao whānui, te māramatanga hinengaro, me te mahi ārai mate.

Hei tāpiri atu ki tēnā, kua rangahaua ngā isothiocyanates i roto i te kāreti mō tō rātou kaha ki te whakahohe i ngā whākōkī whakakore paitini i roto i te tinana. He mea nui te mahi a ēnei whākōkī ki te whakakore i ngā matū kino me te whakarite i a rātou mō te whakakorenga, ā, he mea pai te paura kāreti hei tāpiri atu ki tētahi tikanga whakakore paitini.

Hei whakanui ake i ngā hua whakakore paitini opaura kāreti waro, whakaarohia te whakauru atu ki roto i tētahi kaupapa horoi tinana whānui. Whakakotahitia ki te nui o te wai, ētahi atu kai whai matūkai, me te whakakori tinana auau mō ngā hua tino pai. Pērā i ngā wā katoa, kōrero ki tētahi tohunga hauora i mua i te tīmatanga o tētahi tikanga tango paitini hou, inā koa mēnā he mate hauora tōu.

Ngā Huarahi Māmā ki te Tāpiri i te Paura Kale Organic ki tō Kai

He māmā ake te whakauru i te paura kāreti waro ki roto i tō kai o ia rā i tō whakaaro. Anei ētahi huarahi auaha, reka hoki hei kai i tēnei kai whai hua:

-Ngā inu māeneene me ngā inu wiri:Whakaranua tētahi tīpune paura kāreti ki roto i tō inu huarākau tino pai, i tō inu pūmua rānei hei whakanui wawe i ngā matūkai.

-Ngā hupa me ngā tīhi:Whakaohokia te paura kāreti ki roto i ngā hupa wera, i ngā hupa rānei i mua tata i te tuku hei whakarei ake i te uara kai me te kore e tino rerekē te reka.

-Ngā kai tunua:Tāpirihia he punetēpu paura kāreti ki ngā tohutao māfini, panikeke, taro rānei hei whakapai ake i te kai.

-Ngā ranu huamata:Whiua te paura kāreti ki roto i ngā winikareti i hangaia i te kāinga, i ngā ranu kirīmi rānei, kia nui ake ai te reka o ngā kākano matomato.

-Ngā ranunga kakara:Whakaranua te paura kāreti me ētahi atu otaota maroke me ngā mea kakara hei hanga i tētahi mea kakara whai kiko mō ngā huawhenua tunua, ngā mīti, ngā pōporo rānei.

Mō te hunga e pai ake ana ki tētahi huarahi māmā ake,paura kāreti waroka taea te whakaoho noa ki te wai, ki te hua rākau rānei, hei inu matomato tere, ngāwari hoki. Tīmata ki te iti, kātahi ka whakanui haere i a koe e taunga ana ki te reka.

I te wā e whiriwhiri ana i te paura kāreti waro, whiriwhiria ngā hua kounga teitei mai i ngā puna pono hei whakarite i te painga kai tino pai. Rapua ngā paura i hangaia mai i te kāreti waro 100% kāore he whakakī, he matū tiaki rānei i tāpirihia.

Whakamutunga

He kai tino kaha, he maha ngā painga o te paura kāreti waro mō te hauora o te kiri, mō te tango paitini, me te oranga whānui. Mā te whakauru i tēnei paura whai matūkai ki roto i tō mahinga o ia rā, ka taea e koe te kite i te kanapa o te kiri, te tautoko i ngā tukanga tango paitini taiao o tō tinana, me te whakanui ake i te kai o ngā matūkai katoa me te ngāwari.

Ahakoa kei te hiahia koe ki te whakapai ake i tō kiri, ki te tautoko i ngā ara tango paitini o tō tinana, ki te whakanui noa rānei i tō kai huawhenua, he otinga watea, he otinga whai hua hoki te paura kāreti waro. Nā te whānuitanga o ngā whakamahinga ki te tunu kai me te whakarite kai, kāore anō kia ngāwari ake te whakamahi i te mana o tēnei kai tino matomato.

Mō ētahi atu kōrero mōpaura kāreti warome ētahi atu tangohanga otaota kounga teitei, tēnā whakapā mai ki a mātou igrace@biowaycn.comKei te rite tā mātou tīma tohunga ki te āwhina i a koe ki te kimi i ngā hua rauropi tino pai hei tautoko i tō haerenga hauora me te oranga tinana.

Ngā Tohutoro

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Garcia-Lopez, M., et al. (2019). "Kale (Brassica oleracea var. sabellica): He arotake i ngā taunakitanga pūtaiao mō ōna āhuatanga kai me te hauora." Arotakenga Arohaehae i roto i te Pūtaiao Kai me te Kai Totika, 59(17), 2829-2841.
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Williams, DJ, et al. (2017). "Kāre: He arotake i te uara kai, ngā matū koiora me ngā tikanga tukatuka." Journal of Food Composition and Analysis, 58, 1-12.