Kupu Whakataki:
Kua piki haere te aro ki te muka kai i ngā tau tata nei nā te maha o ngā painga hauora. I te mea kua anga atu ngā momo noho hou ki ngā kai tere me ngā kai tukatuka, kua horapa haere ngā kai kāore i te rawaka te muka kai. Ka tirohia e tēnei tuhinga te hiranga o te muka kai, ā, ko te whāinga he aro ki te pātai he aha tātou e hiahia ai ki te muka i roto i ā tātou kai.
Ko te whāinga o tēnei rangahau he whakarato i tētahi tātaritanga hōhonu mō te tūranga o te muka kai hei pupuri i tētahi momo noho hauora me te ārai i ngā mate pūmau. Mā te tūhura i ngā rangahau me ngā taunakitanga o nāianei, e whai ana tēnei tuhinga ki te whakapiki i te mōhiotanga mō te hiranga o te muka kai i roto i te kai a te tangata.
2. Te Whakamāramatanga me ngā Momo o te Muka Kai:
Te Whakamāramatanga o te Muka Kai:
Ko te muka kai e pā ana ki ngā wāhanga kāore e taea te nakunaku o ngā kai tipu, e tika ana te haere mā roto i te pūnaha nakunaku. Kei roto i tēnei ko ngā muka wairewa me ngā muka kore wairewa, ā, he maha ngā painga hauora e tukuna ana nā ōna āhuatanga ahurei.
Ngā momo muka kai:
Ko ngā momo matua e rua o te muka kai ko te muka wairewa me te muka kore wairewa. Ka rewa te muka wairewa ki te wai, ka hanga he matū rite ki te tiēre i roto i te ara kai, engari ko te muka kore wairewa kāore e rewa, ā, ka nui ake te paru.
Ngā Pūtake o te Muka Kai:
He nui te muka kai i roto i ngā hua rākau, ngā huawhenua, ngā witi katoa, ngā pīni, me ngā nati. He rerekē te nui me te momo muka kai o ia puna kai, ā, he mea nui te kai rerekē kia nui ai te kai.
3. Te Tūranga o te Muka Kai ki te Hauora o te Nakunaku:
Te Whakatairanga i te Nekehanga o te Puku Auau:He mea nui te whiwhi i te nui o te muka kai hei pupuri i te rere pai o tō pūnaha nakunaku. Me pēhea te mahi i tēnā? Āe, ka tāpirihia e te muka he taumaha atu ki tō tūtae, ka nui ake, ka māmā ake hoki te haere mā te koroni. Arā, ka hoatu he hau ki tō tūtae kia taea ai e ia te puta me te kore raruraru.
Te Ārai me te Whakaiti i te Mate Korepa:Kāore he tangata e pai ki te noho pōrearea, ā, koinei te wāhi e puta ai te muka kai hei āwhina. E whakaatu ana ngā rangahau ko te kore e nui te muka i roto i tō kai ka nui ake te tūponotanga o te mate puku. Kaua e mataku! Mā te whakanui ake i tō kai muka, ka taea e koe te āwhina ki te whakamama i aua tohumate puku kore whakamarie, me te whakaora anō i ngā mahi. Nō reira, kia mahara ki te kai i ngā kai momona i te muka kia rere noa ai ngā mahi.
Te Pupuri i te Hauora o ngā Microbiota o te Puku:Anei tētahi mea whakamere: he rite te muka kai ki te toa mō ō microbiota puku. Kei te kite koe, he prebiotic tana mahi, arā, ka whakarato kai ki ngā huakita hoa e noho ana i roto i tō puku. Ā, he aha koe me aro nui ai ki ēnei huakita? Nā te mea he mahi nui tā rātou ki tō hauora whānui. Ka āwhina rātou ki te wawahi i te kai, te whakaputa i ngā matūkai nui, te whakapakari i tō pūnaha ārai mate, tae atu ki te whakapai ake i tō wairua. Nō reira, mā te kai i te nui o te muka, kei te hoatu e koe ki ēnei huakita whai hua te wahie e hiahiatia ana e rātou hei pupuri i tō puku kia pai te āhua.
Te Whakaiti i te Mōrearea o te Mate Diverticular:Kāore he mea ngahau te mate diverticular, arā, te hanganga o ngā putea i roto i te pakitara o te koroni. Engari mātakitaki mai? Ka taea anō e te kai muka nui te āwhina. Kua whakaatuhia e ngā rangahau he iti ake te tūponotanga o te hunga e kai ana i te nui o te muka ki te pāngia e tēnei mate hoha. Nō reira, kaua e wareware ki te whakauru i ngā kai muka nui ki roto i ō kai hei ārai i aua putea, hei pupuri hoki i te harikoa me te hauora o tō koroni.
Ngā Tohutoro:
(1) Mozaffarian D, Hao T, Rimm EB, et al. Ngā Huringa o te Kai me te Āhua Noho me te Pikinga Taumaha mō te Wā Roa i roto i ngā Wahine me ngā Tāne. N Engl J Med. 2011;364(25):2392-2404. doi:10.1056/NEJMoa1014296
(2) McRorie JW Jr. Huarahi e ahu mai ana i ngā taunakitanga ki ngā tāpiringa muka me ngā painga hauora whai tikanga haumanu, wāhanga 1: ngā mea hei tirotiro me te pehea ki te taunaki i tētahi rongoā muka whai hua. Nutr Today. 2015;50(2):82-89. doi:10.1097/NT.0000000000000080
(3) Mäkivuokko H, Tiihonen K, Kettunen H, Saarinen M, Pajari AM, Mykkänen H. Ko te painga o te β-glucan i runga i te tohu glycemic me te insulin. Eur J Clin Nutr. 2007;61(6):779-785. doi:10.1038/sj.ejcn.1602575
4. Te muka kai me te whakahaere taumaha:
Te Whakatairanga i te Mākona me te Whakaiti i te Hiakai:Mā te whakauru i ngā kai muka-nui ki roto i tō kai ka āwhina i a koe kia mākona, kia whakaiti hoki i te tūponotanga o te kai nui. Me pēhea te mahi? Āe, ina kai koe i ngā kai he nui te muka, ka mimiti i te wai ka whānui i roto i tō puku, ka puta he wairua kī. Nō reira, kāore koe e pāngia e te hiakai e arahi ana ki te kai paramanawa koretake, ki te kai nui rānei. Nō reira, ki te hiahia koe ki te whakahaere i tō taumaha, he rautaki māmā engari whai hua te whakauru i ngā kai he nui te muka ki roto i ō kai.
Te mimiti kaha o ngā kaora me te whakahaere taumaha:I mōhio koe he mahi tā te muka kai hei whakahaere i te mimiti kaora? Ae! Ina kai koe i te muka, ka whakaroa i te nakunaku me te mimiti o ngā matūkai nui, tae atu ki ngā warowaihā me ngā ngako. Mā tēnei tikanga ka taea e tō tinana te whakamahi pai i ēnei matūkai me te ārai i te pikinga tere o ngā taumata huka toto. Mā te whakahaere i te tere o te mimiti o ēnei kaora, ka taea e te muka kai te āwhina i te whakahaere taumaha, ā, ka āwhina anō hoki ki te ārai i te momona. Nō reira, whakaarohia te muka hei hoa āwhina i roto i tō haerenga ki te taumaha hauora.
Te muka kai me te hanganga o te tinana:Kei te hiahia koe ki te pupuri i te tinana pakari? Kua whakaatuhia e ngā rangahau he hononga ngā kai muka nui ki te iti o te taumaha tinana, te taupū papatipu tinana (BMI), me te ōrau ngako tinana. Ki te kī ngāwari, ko te hunga e kai ana i te muka nui ake he pai ake te hanganga tinana. Ko tētahi take pea mō tēnei ko te mea he iti ake te nui o ngā kaora o ngā kai muka nui, arā, ka taea e koe te kai i te nui o te kai mō te nui o ngā kaora. Ka taea e tēnei te arahi ki te wairua makona me te kore e nui rawa te kai kaora. Nō reira, ki te mea kei te whai koe i te hanganga tinana hauora ake, he mahi mohio pea te whakauru i te muka hei wāhanga auau o tō kai.
Ngā Tohutoro:
Slavin JL. Muka Kai me te Taumaha Tinana. Kai Totika. 2005;21(3):411-418. doi:10.1016/j.nut.2004.08.018
Ludwig DS, Pereira MA, Kroenke CH, et al. Ngā Take Mōrearea o te Muka Kai, te Pikinga Taumaha, me ngā Mate Ngākau i roto i ngā Taiohi. JAMA. 1999;282(16):1539-1546. doi:10.1001/jama.282.16.1539
Pereira MA, O'Reilly EJ, Augustsson K, et al. Te muka kai me te mōrearea o te mate ngakau koronari: He kaupapa whakakotahi o ngā rangahau rōpū. Arch Intern Med. 2004;164(4):370-376. doi:10.1001/archinte.164.4.370
5. Te Ārai i ngā Mate Pūmau:
Hauora o te Ngākau:Mō te tiaki i te hauora o te ngākau, ka puta te muka kai hei toa kāore i te mōhiotia. Kua whakaatuhia e ngā kai momona i te muka, pērā i te witi katoa, ngā hua rākau, me ngā huawhenua, ka whakaiti i te tūponotanga o ngā mate ngākau, tae atu ki te mate ngākau me te whiu. Kua whakaatuhia e ngā rangahau he iti ake te taumata o te cholesterol kino (LDL) me ngā triglycerides o te hunga e kai ana i te nui o te muka kai, engari ka piki ake te taumata o te cholesterol pai (HDL). Ka āwhina tēnei huinga kaha ki te pupuri i ngā kōtaha lipid toto hauora, ā, ka whakaiti i te tūponotanga ki te whakawhanake i ngā mate e pā ana ki te ngākau. Inaa, i whakatauhia e tētahi tātaritanga whānui o ngā rangahau tirotiro, mō ia pikinga 7-karamu o te kai muka kai, ka heke te tūponotanga o te mate ngākau mā te 9% whakamiharo (1).
Te Whakahaere me te Ārai i te Mate Huka:Ka taea e ā tātou whiringa kai te whakahaere i ngā taumata huka toto me te whakahaere i te mate huka te awe nui, ā, he mea nui te muka kai i tēnei āhuatanga. Kua whakaatuhia tonutia e ngā rangahau ko te kai i te nui o te muka kai e pā ana ki te whakapai ake i te whakahaere glycemic me te whakaheke i te ātete insulin, he mea nui ēnei ki te whakahaere i te mate huka. Hei tāpiri, kua honoa te nui ake o te muka kai ki te whakaiti i te mōrearea o te whakawhanake i te mate huka momo 2. I kitea i roto i tētahi arotake pūnaha me te tātaritanga whānui o ngā rangahau ko ia pikinga 10-karamu o te kai muka o ia rā ka hua ake he 27% te whakaiti i te mōrearea o te whakawhanake i te mate huka momo 2 (2). Mā te whakauru i ngā kai momona-muka, pērā i ngā pīni, ngā witi katoa, me ngā huawhenua, ki roto i ā tātou kai, ka taea e tātou te mahi kaha ki te aukati me te whakahaere i te mate huka.
Ngā mate nakunaku:He mea nui te pupuri i te pūnaha nakunaku hauora mō te oranga whānui, ā, ka taea e te muka kai te whai wāhi nui ki tana mahi tika. Kua kitea ko ngā kai momona i te muka ka taea te whakamamae me te aukati i ngā mate nakunaku maha, tae atu ki te mate reflux gastroesophageal (GERD) me te mate puku irritable (IBS). Ko te GERD, e tohuhia ana e te reflux waikawa me te heartburn, ka taea te whakahaere mā te kai i ngā kai momona i te muka e whakatairanga ana i te nekehanga o te puku me te whakaiti i te mōrearea o te reflux waikawa (3). Waihoki, ko te hunga e pāngia ana e te IBS kua ripoata i te whakaoranga mai i ngā tohu pēnei i te pupuhi me te mate puku i te whai i te kai momona i te muka. Mā te whiriwhiri i ngā witi katoa, ngā hua, me ngā huawhenua, ka taea e tātou te āwhina ki te pupuri i te pūnaha nakunaku hauora.
Te Ārai i te Mate Pukupuku o te Rekereke:Ko te mate pukupuku repeure, te tuatoru o ngā mate pukupuku tino kitea puta noa i te ao, ka taea te ārai mā te whiriwhiri kai, me ngā kai muka nui he mea nui. Kua whakaatuhia tonutia e ngā rangahau he hononga te nui ake o te muka kai ki te iti o te mōrearea ki te whakawhanake i te mate pukupuku repeure. He mea whakanui te muka, e āwhina ana ki te whakatairanga i te nekenekehanga o te puku, te whakaiti i te wā whakawhiti, me te whakawai i ngā matū kino i roto i te koroni. Heoi anō, kei roto i ngā kai momona i te muka ngā matūkai nui me ngā antioxidants ka taea te āwhina ki te tiaki i te whanaketanga o ngā pūtau mate pukupuku i roto i te koroni. Mā te whakatairanga i te kai i ngā witi katoa, ngā pīni, me ngā hua, ka taea e te tangata te whakaiti i tō rātou mōrearea ki te mate pukupuku repeure.
Ngā Tohutoro:
Threapleton DE, Greenwood DC, Evans CE, et al. Te kai muka kai me te mōrearea o te mate manawa: arotake pūnaha me te tātaritanga-maha. BMJ. 2013;347:f6879. doi:10.1136/bmj.f6879
Yao B, Fang H, Xu W, et al. Te Kai Muka Kai me te Mōrearea o te Mate Huka Momo 2: He Tātaritanga Whakautu-Horopeta o ngā Rangahau Matapae. Eur J Epidemiol. 2014;29(2):79-88. doi:10.1007/s10654-014-9875-9
Nilholm C, Larsson M, Roth B, et al. Te Āhua Noho e Pā Ana ki te Mate Reflux Gastroesophageal me ngā Whakatau mai i ngā Whakamātautau Wawaotanga. World J Gastrointest Pharmacol Ther. 2016;7(2):224-237. doi:10.4292/wj**.v7.i2.224
6. Ētahi atu Hua Hauora o te Muka Kai:
Mō te pupuri i te oranga hauora, he tino toa te muka kai. Ehara i te mea ka āwhina noa i te pupuri i te auau o te puku, engari he maha atu anō hoki ngā painga hauora e tino hira ana mō te oranga whānui.
Te Whakahaere Huka Toto:Ko tētahi o ngā painga whakamiharo o te muka kai ko tōna kaha ki te whakahaere i ngā taumata huka toto. Ko te muka wairewa, e kitea nuitia ana i roto i ngā kai pēnei i te ōti, te parei, me ngā pīni, ka mahi hei ārai mā te whakaroa i te mimiti o te hukahuka. Mā tēnei tukanga nakunaku puhoi ka āwhina i te aukati i ngā pikinga tere o ngā taumata huka toto, he mea tino pai mō te hunga mate huka, te hunga rānei e mōrearea ana ki te whakawhanake i te mate. Mā te whakauru i ngā kai he nui te muka wairewa ki roto i ā tātou kai o ia rā, pēnei i te pīni, te rēneti, me ngā witi katoa, ka taea e tātou te whakahaere pai i ō tātou taumata huka toto me te whakatairanga i te hauora whānui (1).
Te Whakaiti i te Cholesterol:I roto i te whai kia ora te ngākau, ka taea e te muka kai te noho hei hoa mō tātou. Kua rangahaua whānuitia ngā momo muka kai motuhake, pērā i ngā muka wairewa i roto i te ōti me te parei, mō tō rātou kaha ki te whakaheke i ngā taumata cholesterol LDL, e mōhiotia whānuitia ana ko te cholesterol "kino". Ka mahi ēnei muka wairewa mā te herea ki te cholesterol i roto i te pūnaha nakunaku me te aukati i tōna mimiti, ka heke te taumata cholesterol, ā, ka whakaiti i te tūponotanga o ngā mate cardiovascular. Mā te kai auau i ngā kai momona i te muka pērā i te witi katoa, ngā hua, me ngā huawhenua, ka taea e tātou te whakatairanga i te hauora o te ngākau me te pupuri i ngā taumata cholesterol hauora (2).
Te Whakatairanga i te Oranga Whānui:He maha ngā painga o te kai muka kai e whai wāhi ana ki te oranga whānui. Tuatahi, kua whakaatuhia e ngā rangahau ko te hunga e kai ana i te nui o te muka ka pai ake te kounga o te moe, ka taea ai te moe marino me te whakahou i te pō. Hei tāpiri, kua honoa te kai muka ki te pikinga o ngā taumata pūngao, ka taea te kī ko te tukunga puhoi o te pūngao mai i ngā kai muka, ka whakarato i te puna pūngao pumau puta noa i te rā. Hei tāpiri, kua honoa te kai muka kai ki te whakapai ake i te wairua nā te pānga pai o te muka ki te hauora o te puku me te whakaputanga o te serotonin, he neurotransmitter e whakahaere ana i te wairua. Mā te whakauru i te momo kai muka taurite ki roto i ā tātou kai, pērā i te nati, te purapura, me te witi katoa, ka taea e tātou te whakapai ake i tō tātou oranga whānui me te noho ora ake (3).
Te Whakarei Ake i te Mahi Ārai Mate:He nui te whakawhirinaki o tō tātou pūnaha ārai mate ki ngā microbiota puku hauora, ā, he mahi nui tā te muka kai ki te hanga me te pupuri i ngā microbiota puku pakari. He prebiotic te mahi a te muka, hei puna kai mā ngā huakita pai i roto i te puku. Ka āwhina ēnei huakita pai, e mōhiotia ana ko ngā probiotics, ki te tautoko i te mahi ārai mate mā te whakaputa i ngā ngota nui e whai wāhi ana ki te parepare a te tinana ki ngā pathogens. Ko te kore taurite o ngā microbiota puku, e puta pinepine ana i te kore o te muka kai, ka pā kino ki te mahi ārai mate me te whakanui ake i te ngawari ki ngā mate. Mā te kai i ngā momo kai momona-muka, pērā i ngā hua, ngā huawhenua, me ngā witi katoa, ka taea e tātou te tautoko i te microbiota puku hauora me te whakapakari i tō tātou pūnaha ārai mate (4).
Ngā Tohutoro:
Anderson JW, Baird P, Davis RH, et al. Ngā painga hauora o te muka kai. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x
Brown L, Rosner B, Willett WW, Sacks FM. Ngā pānga whakaheke cholesterol o te muka kai: he tātaritanga-maha. Am J Clin Nutr. 1999;69(1):30-42. doi:10.1093/ajcn/69.1.30
Grandner MA, Jackson N, Gerstner JR, Knutson KL. E pā ana ngā tohu moe ki te kai i ngā matūkai kai motuhake. J Sleep Res. 2014;23(1):22-34. doi:10.1111/jsr.12084
Vatanen T, Kostic AD, d'Hennezel E, et al. Ngā Rerekētanga o te Microbiome LPS Ka Whai Wāhi te Ārai Mate ki te Ārai Mate Aunoa i roto i te Tangata. Cell. 2016;165(6):842-853. doi:10.1016/j.cell.2016.04.007
7. Te Kai Muka Kai e Manakohia ana i ia Rā:
Ngā Aratohu Whānui:Kei roto i ngā aratohu kai ā-motu me ā-ao ngā taunakitanga mō te kai muka o ia rā, e rerekē ana i runga i te tau, te ira tangata, me te wāhanga o te oranga. He mea nui ēnei aratohu hei mārama ki te hiranga o te whakauru i te muka kai ki roto i ā tātou kai o ia rā.
Ngā Taunakitanga mō te Tau:
He rerekē ngā hiahia muka mō ngā tamariki, ngā taiohi, ngā pakeke, me ngā kaumātua. He mea nui kia whakaritea te kai muka e kainga ana e tātou i runga i tō tātou tau kia pai ai te hauora me te oranga tinana. I konei, ka rukuhia e tātou ngā taunakitanga motuhake mō ia reanga tau.
Tamariki:E hiahia ana ngā tamariki 1 ki te 3 tau te pakeke ki te 19 karamu o te muka ia rā, ko ngā tamariki 4 ki te 8 tau te pakeke me nui ake, arā, 25 karamu ia rā. Mō ngā tamariki 9 ki te 13 tau te pakeke, ko te nui o te muka e taunakitia ana mō ia rā ko te 26 karamu mō ngā tama, me te 22 karamu mō ngā kōtiro. Ka taea te whakanui ake i te nui o te muka e kainga ana e ngā tamariki mā te whakauru i ngā witi katoa, ngā hua rākau, me ngā huawhenua ki ā rātou kai. Ko ngā kai reka pēnei i te aporo, te kāreti, me ngā pihikete witi maha he puna pai mō te muka kai mō ngā tamariki.
Taiohi:He nui ake ngā hiahia muka mō ngā taiohi 14 ki te 18 tau te pakeke. Me whai ngā tama o tēnei reanga tau kia 38 karamu o te muka ia rā, ko ngā kōtiro ia e 26 karamu. Mā te akiaki i ngā taiohi ki te kai i ngā kai momona i te muka pērā i te taro witi katoa, te ōti, ngā pīni, me ngā momo hua me ngā huawhenua ka āwhina i a rātou ki te whakatutuki i ā rātou hiahia muka.
Ngā pakeke:Ko te nui o te muka e taunakitia ana mō ngā pakeke he 25 karamu mō ngā wāhine, ā, 38 karamu mō ngā tāne. Ka taea e ngā pakeke te whakauru ngāwari i te muka ki roto i ā rātou kai mā te whiriwhiri i te taro witi katoa, te raihi parauri, te quinoa, te pīni, te rēneti, me te nui o ngā hua me ngā huawhenua hou. He huarahi reka, he huarahi watea hoki ngā inu huarākau, ngā nati, me ngā purapura hei tāpiri muka ki te kai o ia rā.
Ngā kaumātua:I a tātou e pakeke haere ana, ka rerekē ngā hiahia muka mō tātou. Me whai ngā kaumātua neke atu i te 50 tau te pakeke kia 21 karamu te muka mō ngā wāhine, me te 30 karamu mō ngā tāne. Ko ngā kai momona i te muka pērā i te paraoa parani, te pūreirei, te purapura harakeke, me te āwokato ka āwhina i ngā kaumātua ki te whakatutuki i ā rātou hiahia muka.
He mea nui kia mōhiotia ko ēnei taunakitanga he aratohu whānui, ā, ka rerekē pea ngā whakaritenga takitahi i runga i ngā āhuatanga hauora me ngā āhuatanga whaiaro. Mā te kōrero ki tētahi tohunga hauora, ki tētahi tohunga kai rānei kua rēhitatia, ka taea te whakarato taunakitanga whaiaro i runga i ngā hiahia me ngā whāinga takitahi.
Ngā Tohutoro:
GBD 2017 Kaimahi Kai. Ngā pānga hauora o ngā mōrearea kai i roto i te 195 whenua, 1990–2017: he tātaritanga pūnaha mō te Rangahau Kawenga Mate o te Ao 2017. The Lancet, Pukapuka 393, Putanga 10184, 1958 - 1972.
USDA. (nd). Muka Kai. I tangohia mai i https://www.nal.usda.gov/fnic/dietary-fiber
8. Te Whakauru i te Muka Kai ki te Kai:
Te Kōwhiri i ngā Kai momona i te muka:He mea nui te whakauru i te whānuitanga o ngā kai whai muka ki roto i ā tātou kai o ia rā hei pupuri i te hauora pai. He waimarie, he maha ngā kōwhiringa hei whiriwhiri mā tātou. Ehara i te mea he reka noa ngā hua pēnei i te aporo, te pea, me ngā hua rākau, engari he nui hoki te muka. He nui hoki te muka kai mai i ngā huawhenua pēnei i te broccoli, te kāreti, me te pīnihi. Mō ngā witi, he huarahi pai te whiriwhiri i ngā witi katoa pēnei i te quinoa, te ōti, me te raihi parauri hei whakanui ake i te kai muka. He nui hoki te muka i ngā pīni pēnei i te rēneti, te pīni, me te pīni kikī. Hei whakamutunga, he kai reka, he kai whai muka hoki ngā nati pēnei i te aramona me te nati wōnati.
Ngā tauira o te muka kai taiaokei roto ko ngā kai pēnei i ngā huawhenua, ngā witi katoa, ngā hua rākau, te parai, ngā pata paraoa, me te paraoa. E kiia ana ēnei muka he "kore e tangohia" nā te mea kāore i tangohia mai i te kai. Kua whakaatuhia he pai ngā kai kei roto ēnei muka, ā, kāore e hiahiatia ana e ngā kaihanga te whakaatu he pai ngā pānga ā-tinana ki te hauora o te tangata.
Haunga ngā muka kai taiao,E whakaae ana te FDA ki ngā warowaihā motuhake, ngā warowaihā hangai rānei kāore e taea te keri e whai ake nei hei muka kai:
Beta-glucan
muka wairewa
Ngā anga Lycoris
Cellulose
Kapia kuāra
Pectin
Kapia pīni mawhitiwhiti
Hydroxypropylmethylcellulose
Hei tāpiritanga, ka whakarōpūtia e te FDA ngā warowaihā kore-nakunaku e whai ake nei hei muka kai:
Ngā muka pakitara pūtau tipu whakaranu (pērā i te muka tō me te muka āporo)
Arabinoxylan
Ārinate
Inulin me ngā fructan momo-inulin
Te nui o te amylose (RS2)
Ngā galacto-oligosaccharides
Polydextrose
Ātete ki te maltodextrin/dextrin
RS4 kua honoa-whakawhiti
Glucomannan
Kapia Ārapi
Ngā Tohutohu Whaihua mō te Whakanui i te Kai Muka:Ka taea te whakanui ake i te kai muka mā roto i ngā rautaki mahi e uru ngāwari ana ki roto i tā tātou mahinga o ia rā. He huarahi whai hua te whakamahere kai e uru ana ki te whakauru ā-whakaaro i ngā kai momona i te muka ki roto i ā tātou kai. Mā te whakauru i ngā momo hua, huawhenua, me ngā witi katoa ki roto i ā tātou mahere kai, ka taea e tātou te whakanui ake i te kai muka. Ko tētahi atu rautaki āwhina ko te whakarerekē i ngā tunu kai, ka taea e tātou te tāpiri i ngā kai momona i te muka ki ā tātou rihi tino pai. Hei tauira, mā te tāpiri i ngā pīni, i ngā rēneti rānei ki ngā hupa, ki ngā huamata rānei ka nui ake te nui o te muka. He mea nui anō hoki te whiriwhiri i ngā momo witi katoa o ngā hua pēnei i te taro, te rimurapa, me te pata, nā te mea he nui ake te muka kei roto i ēnei i ngā witi kua oti te whakapai. Hei tāpiri, mā te whiriwhiri i ngā kai hauora pēnei i ngā huawhenua mata, te ranunga ara, ngā hua katoa rānei ka whai wāhi nui ki te whakatutuki i ā tātou whāinga muka o ia rā.
Ngā Wero me ngā Otinga Pea:Ahakoa he tino painga te whakanui ake i te kai muka i roto i ā tātou kai, tera pea ētahi wero ka ārai i tō tātou ahunga whakamua. Ko tētahi o ēnei wero ko ngā hiahia reka me te whakaaro hē he koretake, he koretake rānei ngā kai momona i te muka. Hei wikitoria i tēnei arai, ka taea e tātou te tūhura i ngā momo tikanga tunu kai, ngā mea kakara, me ngā otaota hei whakarei ake i te reka o ngā kai momona i te muka. Mā te whakamātautau i ngā momo tunu kai me te kimi huarahi ngahau hei whakauru i te muka ki roto i ā tātou kai, ka taea e tātou te hanga i te tukanga kia tino reka ake, kia tino reka ake hoki.
Ko tētahi atu wero ka pā ki ētahi tāngata ina ngana ana ki te whakanui ake i tā rātou kai muka ko te mamae o te nakunaku. Ka puta pea ngā tohu pēnei i te pupuhi, te hau, te mate puku rānei. Ko te mea nui ki te whakatika i ēnei take ko te whakanui haere i te kai muka me te whakarite kia nui te wai mā te inu i te nui o te wai. Ka āwhina te wai i te tukanga nakunaku, ā, ka āwhina ki te ārai i te mate puku. Mā te whai i ngā mahi whakakori tinana auau ka āwhina hoki ki te pupuri i ngā nekehanga puku auau. Mā te tīmata me ngā pikinga iti o te muka, me te whakanui haere i te wā, ka taea e ō tātou tinana te urutau ki te nui ake o te kai muka, ka whakaiti i te tūponotanga o te mamae o te nakunaku.
Ngā Tohutoro:
Slavin JL. Tūranga o te American Dietetic Association: Ngā pānga hauora o te muka kai. J Am Diet Assoc. 2008. Hakihea;108(12):1716-31. doi: 10.1016/j.jada.2008.09.014. PMID: 19027403.
Te Tari Ahuwhenua o Amerika, Ratonga Rangahau Ahuwhenua. (2020). Pūtake Raraunga Matūkai ā-Motu mō te Tukunga Tukunga Paerewa. I tangohia mai i https://fdc.nal.usda.gov/
Chai, S.-C., Hooshmand, S., Saadat, RL, Payton, ME, Brummel-Smith, K., Arjmandi, BH (2012). Te kai āporo o ia rā, te kai paramu maroke rānei: te pānga ki ngā āhuatanga mōrearea o te mate manawa i roto i ngā wāhine kua mutu te pāheketanga. Journal of the Academy of Nutrition and Dietetics, 112(8), 1158-1168. doi: 10.1016/j.jand.2012.04.020. PMID: 22709704.
9. Whakamutunga:
Kua tūhuratia e tēnei tuhinga te hiranga o te muka kai hei pupuri i te oranga hauora, hei whakahaere i te taumaha, hei ārai i ngā mate pūmau, me te whakatairanga i te oranga whānui.
Mā te mārama ki te hiranga o te muka kai ka āwhina i ngā kaupapa here hauora tūmatanui me ngā kaupapa e aro ana ki te whakapai ake i te kai me te whakaiti i te taumahatanga o ngā mate pūmau. Me whai rangahau anō hei tūhura i ngā tikanga motuhake e whakamahia ana e te muka kai hei whakaputa i ōna painga hauora. Hei tāpiri, ko te tautuhi i ngā rautaki hei whakapai ake i te kai muka kai, inā koa i roto i ngā taupori he iti te kai, me arotahi ki ngā rangahau ā muri ake nei.
Hei whakamutunga, e whakaatu ana ngā taunakitanga i roto i tēnei tuhinga i te mahi nui a te muka kai hei whakatairanga i ngā āhuatanga maha o te hauora tangata. Mai i te hauora o te nakunaku ki te ārai i ngā mate pūmau me te whakahaere taumaha, he nui ngā painga o te muka kai. Mā te whakauru i ngā kai momona-muka ki roto i ā tātou kai me te whakatutuki i te nui o te muka e taunakitia ana mō ia rā, ka taea e te tangata te whai wāhi nui ki tō rātou oranga whānui me te whakapai ake i te kounga o te oranga.
Wā tuku: Whiringa-ā-rangi 23-2023
