He aha te mahi a te muka pī?

He aha ngā painga o te muka pīni waro?

He whānuitia ngā painga hauora o te muka pī waro, ā, he mea nui tēnei hei tāpiri atu ki te kai a te tangata. Ko tētahi o ngā painga matua o te muka pī ko tōna pānga pai ki te hauora o te nakunaku. Hei muka wairewa, ka āwhina i te whakatairanga i te nekenekehanga o te puku, ā, ka tautoko i te hauora o te microbiome o te puku. He prebiotic tēnei muka, e whakarato ana i te kai mā ngā huakita puku whai hua, ā, ka āwhina i te nakunaku me te mimiti o ngā matūkai.

Heoi anō, kua whakaatuhia te kaha o te muka pī ki te whakahaere pai ake i te huka toto. Mā te whakaroa i te mimiti o te hukahuka i roto i te ara kai, ka āwhina i te aukati i ngā pikinga ohorere o ngā taumata huka toto. Nā tēnei āhuatanga ka tino whai hua te muka pī mō te hunga mate huka, te hunga rānei e tūpono ana ki te whakawhanake i te mate.

Ko tētahi atu painga nui omuka pīni waroko tōna kaha ki te whakaheke i ngā taumata cholesterol. Kua whakaatuhia e ngā rangahau ka taea e te kai auau i te muka pī te āwhina ki te whakaheke i te cholesterol katoa me te LDL (kino), ā, ka tautoko i te hauora o te ngākau me te whakaiti i te mōrearea o ngā mate cardiovascular.

He mea nui anō hoki te muka pī ki te whakatairanga i te makona me te whakahaere i te hiahia kai. Mā te mimiti i te wai me te whānui i roto i te puku, ka puta he kare ā-kī, ka āwhina i te whakaiti i te kai whānui me te tautoko i ngā mahi whakahaere taumaha. Nā tēnei āhuatanga ka waiho te muka pī hei tāpiri pai ki ngā kai whakaiti taumaha me ngā hua whakakapinga kai.

Hei tāpiritanga, he hypoallergenic, kāore hoki he kuruteni i roto i te muka pī waro, he mea pai mō te hunga e pāngia ana e te mate kai, e te mate celiac rānei. Ka taea te whakauru ngāwari ki roto i ngā momo kai, tae atu ki ngā kai tunutunu, ngā kai maeneene, me ngā inu, me te kore e tino rerekē te reka, te kakano rānei.

Haunga ōna painga hauora, he pai hoki te muka pī ki te taiao. He hua pumau te pī, he iti ake te wai me te iti ake ngā patu pepeke e hiahiatia ana, ki te whakatauritea ki te maha atu o ngā pūtake muka. Mā te whiriwhiri i te muka pī waro, ka taea e ngā kaihoko te tautoko i ngā mahi ahuwhenua pumau me te whakaiti i ō rātou tapuwae taiao.

 

Me pēhea te hanga o te muka pīni waro?

Te whakaputanga omuka pīni warokei roto i tēnei he tukanga āta whakahaeretia e whakarite ana kia tiakina ōna āhuatanga kai me te pupuri tonu i tōna āhua rauropi. Ka tīmata te haerenga mai i te pī ki te muka mā te whakatipu pī kōwhai rauropi, e whakatipuhia ana me te kore e whakamahia he patu pepeke hangai, he patu taru, he rauropi whakarerekē ira rānei (GMO).

Kia oti te hauhake i ngā pī, ka tukatukahia kia puta ai te muka. Ko te mahi tuatahi ko te horoi me te tango i te kiri o ngā pī hei tango i ngā poke me te kiri o waho. Kātahi ka hurihia ngā pī kua horoia hei paraoa pai, hei rauemi tīmatanga mō te tango muka.

Kātahi ka tukuna te paraoa pī ki roto i tētahi tukanga tango mākū, ka konatunatua ki te wai hei hanga i tētahi para. Kātahi ka tukuna tēnei ranunga mā roto i tētahi raupapa tātari me ngā mīhini whakapūtā hei wehe i te muka mai i ētahi atu wāhanga pērā i te pūmua me te māngaro. Kātahi ka whakamaroketia te wāhanga muka hua mā te whakamahi i ngā tikanga pāmahana iti hei pupuri i ōna āhuatanga kai.

Ko tētahi o ngā āhuatanga matua o te hanga muka pī waro ko te karo i ngā whakarewa matū, i ngā tāpiringa rānei puta noa i te tukanga. Engari, ka whakawhirinaki ngā kaihanga ki ngā tikanga wehewehe ā-pūkaha me ā-tinana hei pupuri i te āhua waro o te hua whakamutunga.

Kātahi ka hurihia te muka pī maroke kia tutuki ai te rahi matūriki e hiahiatia ana, ka rerekē pea i runga i te whakamahinga e tika ana. Tērā pea ka tukuna e ētahi kaihanga ngā momo muka pī rerekē, mai i te matotoru ki te matotoru, kia rite ai ki ngā momo kai me ngā hiahia tāpiringa kai.

He mea nui te whakahaere kounga o te hanga muka pīni waro. He whakamātautau pakari te tikanga a ngā kaihanga kia tutuki ai ngā paerewa kua tohua mō te parakore, te nui o ngā kai, me te haumaru o ngā moroiti. Tērā pea kei roto i tēnei ko ngā whakamātautau mō te nui o ngā muka, ngā taumata pūmua, te makuku, me te kore o ngā poke.

Ka āta aroturukitia, ka tuhia hoki te tukanga whakaputa katoa kia mau tonu ai te tiwhikete rauropi. Kei roto i tēnei ko te piri ki ngā aratohu tino pakari kua whakatakotoria e ngā whakahaere tiwhikete rauropi, tae atu ki ngā arotakenga me ngā tirotiro auau o ngā whare whakaputa.

 

Ka taea e te muka pīni waro te āwhina i te whakaheke taumaha?

muka pīni warokua arohia hei āwhina pea i roto i ngā rautaki whakaiti taumaha me te whakahaere taumaha. Ahakoa ehara i te otinga makutu mō te whakaheke taumaha, ka taea e te muka pī te tautoko i roto i te mahere whakaiti taumaha whānui ina honoa ki te kai taurite me te whakakori tinana auau.

Ko tētahi o ngā huarahi matua e whai wāhi ai te muka pī ki te whakaheke taumaha ko tōna kaha ki te whakatairanga i te makona. Hei muka wairewa, ka mimiti te muka pī i te wai ka whānui i roto i te puku, ka hanga he wairua kī. Ka āwhina tēnei ki te whakaiti i te kai whānui mā te whakaiti i te hiahia kai me te whakaiti i te tūponotanga o te kai nui, te kai paramanawa rānei i waenga i ngā kai.

Heoi anō, ko te āhua matotoru o te muka pī ka whakaroa i te tukanga nakunaku, ka arahi ki te tukunga āta haere o ngā matūkai ki roto i te toto. Ka taea e tēnei nakunaku puhoi te āwhina i te whakatau i ngā taumata huka toto, ka whakaiti i te tūponotanga o te hiakai ohorere, te hiahia nui rānei e arahi pinepine ana ki ngā kōwhiringa kai kino.

He iti hoki te matotoru o te muka pī, arā, ka nui ake te kai, engari kāore e nui te kaha e hoatu ana. Mā tēnei āhuatanga ka taea e te tangata te kai i ngā kai nui ake e makona ai, me te pupuri tonu i te iti o te kaha e tika ana mō te whakaiti taumaha.

Kua whakaatuhia e ngā rangahau ko te nui ake o te muka e kainga ana, tae atu ki ngā puna pēnei i te muka pī, e pā ana ki te iti o te taumaha tinana me te whakaiti i te mōrearea o te momona. I kitea i roto i tētahi rangahau i whakaputaina i roto i te Annals of Internal Medicine ko te arotahi noa ki te whakanui ake i te kai muka ka arahi ki te whakahekenga taumaha e rite ana ki ngā mahere kai uaua ake.

Hei tāpiritanga, ka pā pea te muka pī ki te microbiome o te puku i ngā huarahi hei tautoko i te whakahaere taumaha. Hei prebiotic, ka whāngai i ngā huakita pai o te puku, ka whai wāhi pea ki te whakahaere i te pākia o te tinana me te taurite pūngao. E kī ana ētahi rangahau he hononga tō te microbiome o te puku hauora ki te iti o te mōrearea o te momona me ngā putanga whakahaere taumaha pai ake.

He mea nui kia mōhiotia ahakoa he taputapu whai hua te muka pī hei whakaiti i te taumaha, me whai wāhi atu ki tētahi huarahi whānui. Mā te whakauru i te muka pī ki roto i tētahi kai e nui ana i ngā kai katoa, ngā pūmua kikokore, me ngā ngako hauora, me te whakakori tinana auau, tera pea ka puta ngā hua pai rawa atu.

I te whakamahinga o te muka pī hei whakaiti i te taumaha, he mea nui kia whakaurua mārire ki roto i te kai kia taea ai e te pūnaha nakunaku te urutau. Mā te tīmata me te iti o te rahinga, me te whakanui ake i te kai i roto i te wā, ka āwhina i te whakaiti i te mamae o te nakunaku pērā i te pupuhi, te hau rānei.

Hei whakamutunga,muka pīni waroHe tāpiringa kai maha ngā whakamahinga, he whai hua hoki, he maha ngā painga hauora e tukuna ana. Mai i te tautoko i te hauora o te nakunaku me te whakahaere i te huka toto ki te āwhina i te whakahaere taumaha me te hauora o te ngākau, kua whakamātauhia te muka pī hei tāpiri nui ki te oranga hauora. Nā tōna tukanga whakaputa pumau me te hototahi ki ngā hiahia kai maha, he mea ātaahua tēnei mō ngā kaihoko e rapu ana i ngā otinga taiao, tipu hei whakapai ake i tō rātou oranga whānui. I te haere tonu o ngā rangahau ki te hura i ngā painga pea o te muka pī, tera pea ka kite tātou i ētahi atu tono mō tēnei kai taiao whakamiharo a muri ake nei.

He whānuitanga o ngā tangohanga tipu a Bioway Organic Ingredients e hāngai ana ki ngā ahumahi kanorau tae atu ki ngā rongoā, ngā mea whakapaipai, te kai me te inu, me te maha atu, hei otinga kotahi-mutu whānui mō ngā hiahia tangohanga tipu a ngā kiritaki. Me te arotahi nui ki te rangahau me te whanaketanga, ka whakapai tonu te kamupene i ā mātou tukanga tangohanga hei tuku tangohanga tipu auaha me te whai hua e hangai ana ki ngā hiahia hurihuri o ā mātou kiritaki. Mā tā mātou whakapau kaha ki te whakarite ka taea e mātou te whakarite i ngā tangohanga tipu ki ngā hiahia motuhake a te kiritaki, me te tuku otinga whaiaro e whakatutuki ana i ngā whakaritenga whakatakotoranga me te tono ahurei. I whakatūria i te tau 2009, e whakahīhī ana a Bioway Organic Ingredients ki te noho hei tohunga ngaio.kaihanga muka pīni waro, e mōhiotia whānuitia ana mō ā mātou ratonga kua riro mai i te ao whānui. Mō ngā pātai e pā ana ki ā mātou hua, ratonga rānei, me whakapā atu ki te Kaiwhakahaere Hokohoko a Grace HU igrace@biowaycn.comtirohia rānei tā mātou paetukutuku i www.biowaynutrition.com.

 

Ngā Tohutoro:

1. Dahl, WJ, Foster, LM, & Tyler, RT (2012). Arotake i ngā painga hauora o te pī (Pisum sativum L.). British Journal of Nutrition, 108(S1), S3-S10.

2. Hooda, S., Matte, JJ, Vasanthan, T., & Zijlstra, RT (2010). Ka whakaitihia e te oat β-glucan kai te rere o te huka toto me te hanga insulin, ā, ka whakatikatika i te incretin plasma i roto i ngā poaka whakatipu kua whakauruhia ki te uaua portal. The Journal of Nutrition, 140(9), 1564-1569.

3. Lattimer, JM, & Haub, MD (2010). Ngā pānga o te muka kai me ōna wāhanga ki te hauora pākia o te tinana. Nutrients, 2(12), 1266-1289.

4. Ma, Y., Olendzki, BC, Wang, J., Persuitte, GM, Li, W., Fang, H., ... & Pagoto, SL (2015). Ngā whāinga kai kotahi-wāhanga, maha-wāhanga rānei mō te mate pāwera: he whakamātautau matapōkere. Annals of Internal Medicine, 162(4), 248-257.

5. Slavin, J. (2013). Te muka me ngā prebiotics: ngā tikanga me ngā painga hauora. Nutrients, 5(4), 1417-1435.

6. Topping, DL, & Clifton, PM (2001). Ngā waikawa ngako mekameka-poto me te mahi koroni tangata: ngā mahi a te māngaro ātete me ngā polysaccharides kore-māngaro. Physiological Reviews, 81(3), 1031-1064.

7. Turnbaugh, PJ, Ley, RE, Mahowald, MA, Magrini, V., Mardis, ER, & Gordon, JI (2006). He microbiome puku e pā ana ki te momona me te kaha ake mō te hauhake pūngao. Nature, 444(7122), 1027-1031.

8. Venn, BJ, & Mann, JI (2004). Ngā witi, ngā pīni me te mate huka. European Journal of Clinical Nutrition, 58(11), 1443-1461.

9. Wanders, AJ, van den Borne, JJ, de Graaf, C., Hulshof, T., Jonathan, MC, Kristensen, M., ... & Feskens, EJ (2011). Ngā pānga o te muka kai ki te hiahia kai, te kai pūngao me te taumaha o te tinana: he arotake pūnaha o ngā whakamātautau matapōkeretia. Obesity Reviews, 12(9), 724-739.

10. Zhu, F., Du, B., & Xu, B. (2018). He arotake arohaehae mō te hanga me ngā whakamahinga ahumahi o ngā beta-glucans. Food Hydrocolloids, 80, 200-218.