Ngā Mea Me Mōhio Mō Ngā Warowaihā: Ngā Āhuatanga Matua, Ngā Mahi, me Ngā Pūtake Hauora

He aha ngā Warowaihā? He aha ā rātou Āhuatanga Matua?

Ko ngā warowaihā tētahi o ngā pūnaha kai matua e whakarato ana i te pūngao matua mō tō tātou tinana. Kei roto i te hanganga o ngā warowaihā ngā momo rerekē pēnei i te muka, te huka me te warowaihā pērā i te warowaihā paraoa; ka kitea ēnei i roto i ngā kai maha pēnei i ngā witi, te miraka me ngā hua miraka, ngā hua rākau me ngā huawhenua. Ina kainga, ka hurihia ngā kai kei roto he warowaihā e tō tātou pūnaha kōnatunatu hei kūhuka (te huka toto). Ka whakarato te kūhuka i te pūngao tere, ngāwari hoki mō ngā pūtau katoa o te tinana, otirā mō te roro. Ka penapena ngā warowaihā nui rawa ki te ate me ngā uaua.

Ko ngā āhuatanga matua o ngā warowaihā ko ēnei:

• He warowaihā ka rewa ki te wai, ā, ka taea te whakamahi i te tinana i te ngāwari.

• Ka āwhina ngā warowaihā muka ki te kōnatunatu, ā, ko ētahi warowaihā ka whakarato i te tautoko hanganga pēnei i te pakitara pūtau o ngā tipu (cellulose) me te anga o waho o ngā pepeke (chitin).

• Ina rewa ngā huka māmā, ka rongo i te reka.

• Ko te hanganga matū o ngā warowaihā ka whakatau i ā rātou mahi hei puna pūngao, hei tautoko hanganga rānei.

He aha ngā Momo Warowaihā?

Ka wehea whānuitia ngā warowaihā ki ngā rōpū matua e rua: ngā warowaihā māmā me ngā warowaihā matatini.

He iti te hanganga o ngā warowaihā māmā, ā, he tere te kōnatunatu. Kei roto i tēnei rōpū ngā rāpoi huka kotahi (monosaccharides: kūhuka, fructose, galactose) me ngā rāpoi huka e rua (disaccharides: sucrose, lactose, maltose). Kei roto hoki ngā oligosaccharides e 2 ki te 9 ngā rāpoi huka. He nui te warowaihā māmā i roto i te huka whakangao me ngā kai huka. He iti te warowaihā pēnei i te huaora, te kohuke me te muka; nō reira ka kīia he “pūngao koretake”.

Ko ngā warowaihā matatini he roa ake ngā mekameka huka, ā, he roa ake te wā e kōnatunatu ai. Ko tēnei rōpū, e kīia ana ko ngā polysaccharides, ka kitea whānuitia i ngā witi katoa, ngā pūhā maroke (pēnei i te pī, rēmana), te rīwai me ngā huawhenua warowaihā. Nā te pōturi o te kōnatunatu, ka piki te huka toto i te āhua taurite, ā, ka roa te wā e noho makona ai.

He aha ngā Mahi a ngā Warowaihā i roto i te Tinana?

• Hei puna pūngao: Ko ngā warowaihā te puna pūngao matua mō ā tātou pūtau. Ka uru te kūhuka ki te toto, ā, ka whakamahia hei hanga pūngao i te tinana.

• Hei penapena pūngao: Ko te kūhuka nui rawa ka penapena ki te ate me ngā uaua hei glycogen. Ina hiahiatia, ka huri anō te glycogen hei kūhuka. Ina kī ngā penapena glycogen, ka penapena ngā warowaihā nui rawa hei ngako.

• Hei tautoko i te hauora uaua: Ko te glycogen i roto i ngā uaua ka āwhina ki te whakaroa i te ngaromanga uaua i te wā kai kore, i te whakapakari tinana kaha hoki.

• Hei tautoko i te pūnaha kōnatunatu: Ka tautoko ngā warowaihā muka (he muka kei roto) i te mahi auau o ngā whekau, ā, ka whakaiti i te tūpono ki te kōpū pakū.

• Hei tiaki i te hauora manawa me te taurite matū: Ko te nui o te muka ka whakapai ake i te taumata cholesterol, ā, ka āwhina ki te whakaiti i te tūpono ki te mate huka. Ina nui rawa te kai i te huka whakangao me ngā warowaihā tukatuka, ka piki te tūpono ki te mate manawa me te mate huka. Nō reira, me kai taurite.

He aha ngā Kai Warowaihā Hauora, Korehauora hoki?

Ka kitea ngā warowaihā i te maha o ngā kai i ngā rerekētanga nui. He mea nui te whiriwhiri i ngā puna warowaihā whai uara kai nui, whai muka hoki mō te hauora.

Ngā puna warowaihā taurite, hauora hoki:

• Rīwai reka

• Pāka

• Kinoa

• Pirinīhi parauri me ngā hua witi katoa

• Ōti

• Panana, āporo, mango

• Raisini maroke

• Ngā pūhā (pī, rēmana, kōkihi)

• Tamare

He nui te muka, he iti te ngako momona i ēnei kai, nō reira ka roa te wā e noho makona ai, ka whakarato hoki i te huaora me te kohuke.

Ngā kai warowaihā teitei kāore i te tūtohutia kia kai nui, kai auau rānei:

• Huka whakangao me ngā paramanawa huka

• Ngā kai parakuihi huka

• Pāwhiri mā me te pirinīhi mā

• Makaroni mā

• Rīwai parai

• Ngā wai hua huka me ngā inu whakareka

• Pihikete, keke me ngā kai paraoa

• Yogeti kua whakareka, kua tapirihia te huka

He iti te uara kai o ēnei kai; ka nui te kai, ka nui te pūngao, ka piki te taumaha me ngā raruraru hauora matū.

Te Kai Warowaihā Iti: He aha me Aro?

He maha te hunga e whiriwhiri ana i te kai warowaihā iti hei whakahaere taumaha, hei taurite i te huka toto. I tēnei momo kai, ka whakaitihia ngā kai paraoa tukatuka, ngā paramanawa me ngā puna huka whakangao; ka piki te kai i te pūmua, ngā ngako hauora me ngā huawhenua whai muka. Ko te hēki, ika, mīti, ngā huawhenua kāore he warowaihā (pēnei i te pānati, brokoli, kāroti), ngā hua rākau (otirā te ārani, rōpere, rēmana), ngā kākano momona (āmona, wōnati), hinu oriwa me te wai he whiringa hauora.

Mēnā e hiahia ana koe ki te kai warowaihā iti, ka taea te whiriwhiri i ngā witi katoa, rīwai reka, pī, panana me te pirinīhi parauri hei kōwhiringa māori, whai muka hoki. Ka rerekē te hiahia warowaihā o ia tangata i runga i te pakeke, te ira tangata, te hauora me te taumata mahi. Nō reira, he mea nui te rapu āwhina i te hunga hauora i mua i te tīmatanga o tētahi mahere kai hou.

Ngā Pātai Auau

1. Me aukati katoa ngā warowaihā?

Kāo. He mea tika ngā warowaihā mō te tinana; kaua e aukati katoa, me kai i te nui tika mai i ngā puna hauora, taurite hoki.

2. Ka āwhina te kai warowaihā iti ki te whakaiti taumaha?

I ētahi tāngata, ka ngāwari ake te whakahaere taumaha i te kai warowaihā iti; heoi, mō te whakaiti taumaha mauroa, he mea nui te kai taurite mai i ngā rōpū kai katoa me te huringa āhua noho.

3. He aha ngā warowaihā hauora ake?

Ko ngā warowaihā māori, kāore i tukatukahia, me te nui o te muka (ngā witi katoa, ngā pūhā, ngā huawhenua me ngā hua rākau) he whiringa hauora.

4. He aha ngā pānga o ngā warowaihā whakangao ki te tinana?

Ka tere piki te huka toto i ngā warowaihā whakangao, ā, ina kai nui i te wā roa, ka piki te tūpono ki te mate huka me te mate manawa.

5. Me pēhea te kai warowaihā mō te hunga mate manawa, mate huka hoki?

Me whiriwhiri i ngā warowaihā whai muka nui, he iti te taupū glycemic, ā, me karo i ngā kai tukatuka me ngā kai huka. Mō ngā tohutohu kai takitahi, me rapu āwhina i te rata.

6. He aha te nui warowaihā e hiahiatia ana ia rā?

Ka rerekē te hiahia i runga i te pakeke, te ira tangata, te hauora me te taumata mahi. E taunaki ana ngā mana hauora kia 45-65% o te pūngao ia rā ka ahu mai i ngā warowaihā.

7. E hiahiatia ana e ngā tamariki me ngā rangatahi ngā warowaihā?

Āe. Otirā i te wā tipu me te whanaketanga, he mea tika ngā warowaihā (otirā ngā witi katoa me ngā puna muka).

8. He aha te hiranga o ngā kai muka?

Ka ngāwari ake te kōnatunatu i te muka, ka tautoko i te hauora whekau, ā, ka whakaiti i te tūpono ki ētahi mate mauroa.

9. He aha atu ngā mahi a ngā warowaihā i tua atu i te pūngao?

Ka whakarato ētahi momo warowaihā i te kotahitanga hanganga mō ngā pūtau; ka āwhina te muka ki te kōnatunatu me te whakahaere cholesterol.

10. He kino te whakaiti rawa i te kai warowaihā?

He rerekē te nui tika mō ia tangata; ka hua pea te ngoikore me te ngoikoretanga kai i te kai warowaihā iti rawa mō ētahi. Me whai tohutohu mātanga kia taurite ai te kai.

Ngā Rauemi

• Te Whakahaere Hauora o te Ao (WHO): Healthy Diet Fact Sheet

• Te Rōpū Manawa o Amerika (AHA): Carbohydrates and Blood Sugar

• Te Rōpū Mate Huka o Amerika (ADA): Food and Nutrition Recommendations

• European Food Safety Authority (EFSA): Scientific Opinion on Dietary Reference Values for Carbohydrates

• Harvard T.H. Chan School of Public Health: The Nutrition Source – Carbohydrates