Ngā Mea Me Mōhio Mō te Hāngai: Ngā Mahi, Ngā Painga me Ngā Tohutohu Whakamahi Haumaru

He aha te Hānga o te Hāora, ā, he pēhea tana Mahi i roto i te Tinana?

He kohuke hira te hāora, me tango ia rā i waho kia noho ora ai te tangata. Kāore e taea e te tinana te penapena, te hanga rānei i te hāora mōna anake; nō reira, me tango mā ngā kai, mā ngā tāpiritanga hoki e tika ana. Ko te hāora te tuarua o ngā kohuke iti e tino kitea ana i roto i te tinana tangata, whai muri i te rino, ā, he nui tōna wāhi ki te whakahaere i ngā tukanga hiranga maha.

E whai pānga ana te hāora ki ēnei mahi matua:

• Te tipu, te whakatupu, me te whakahou i ngā pūtau

• Te whakapakari i te pūnaha ārai mate

• Te hanga i ngā rauemi iranga (DNA) me te whakatikatika pūtau

• Te hanga pūmua

• Te tere ake o te rongoā i ngā wharanga

• Te tautoko i te tipu me te whanaketanga noa

• Te mahi tika o te rongoā reka me te kakara

• Te āwhina ki te oranga o ngā karu

He nui te hāora ki te whakahaere i te pūnaha metabolism, ngā mahi o te pūnaha kai, te oranga roro me te pūnaha io, me te tautoko i te mahi auau o ngā wāhanga tinana maha.

He aha ngā Painga o te Hāora?

Kua mōhiotia whānuitia ngā pānga pai o te hāora ki te hauora puta noa i te ao, ā, e tautokohia ana e ngā rangahau pūtaiao. Anei ētahi painga matua o tēnei kohuke ki te hauora:

Te Whakapakari i te Pūnaha Ārai Mate

He mea tika te hāora mō te hanganga, te whakatupu me te pupuri i ngā mahi o ngā pūtau ārai mate. Mā te rahi o te hāora, ka kaha ake te parenga o te tinana ki ngā kīwai mate. Mēnā he iti te hāora, ka ngoikore te pūnaha ārai mate, ka piki te mōrea o te mate. Mā te tango tāpiritanga hāora i raro i te tohutohu a te rata, ina tino raru te mate makariri, te mōrea rānei o te mate, ka taea te whakaiti i te mōrea o te māuiui.

Te Tautoko i te Rongoā o ngā Wharanga

Ka taea e te hāora te whakatere i te rongoā o ngā wharanga mā te whakatairanga i te hanga kolajena me te whakahou pūtau i te kiri. Ina koa i te rongoā o ngā wharanga pērā i te wharanga nā te mate huka, te wera, te pokepokea, ka whai hua te whakamahi i ngā kirīmi me ngā rongoā kei roto te hāora.

Te Ārai i ngā Mate e Pā Ana ki te Pakeketanga

E ai ki ngā rangahau, ka taea e te hāora te whakaiti i te mōrea o ngā mate pēnei i te koretake o te pokapū kite (macular degeneration), te niumonia, me ngā raruraru mahara e puta ana i te pakeketanga. Ka taea hoki te whakaiti i te auau o te mate i te hunga kaumātua.

Te Tautoko i te Oranga o te Kiri me te Akene

Ka taea te whakamahi i te hāora hei rongoā mō te akene, ina koa i te wā taiohi, mā te kai ā-waha, mā te pani rānei ki te kiri. Mā tēnei, ka taea te whakaiti i te tipu o ngā huakita e takea ai te akene, ka āwhina hoki ki te taurite i te hanga hinu o te kiri.

Te Whakahaere i te Mumura (Inflamasyon)

Ka whai hua te hāora i ngā āhuatanga mumura mā te taurite i ngā urupare nui o te pūnaha ārai mate, me te whakaiti hoki i te pēhanga hāora (oxidative stress). Mā te tango hāora auau, ka taea te whakaiti i te mōrea o te mate manawa, ētahi momo matepukupuku, me te ngaronga o ngā āheinga hinengaro nā te mumura me te pēhanga hāora.

Te Whakahaere i te Ngaro Wai (Iharaira)

Mēnā he iti te hāora i ngā kōhungahunga me ngā pēpi, ka roa ake te wā o te ngarowai. Nō reira, e taunaki ana te Rōpū Hauora o te Ao kia tango hāora i ngā wā o te ngarowai. Ka whakapakari te hāora i te pūnaha ārai mate, ka tautoko hoki i ngā mahi o te puku, kia tere ake te ora o te ngarowai.

Ētahi Atu Painga Ka Taea

Ka taea te whakamahi i te hāora hei tautoko anō i te whakahaere i te huka toto teitei, te mate hononga (romatoid arthritis), te maremare, te HIV me ētahi atu mate mauroa. Heoi, me whai tohutohu tonu i te mātanga mō ngā whakamahinga rongoā i ēnei wāhi.

Te Kore o te Hāora: Ko Wai kei te Mōrea, ā, He Aha ngā Raru ka Puta?

He nui ake te kitea o te kore hāora i ētahi rōpū taupori. Ahakoa he onge i te hunga e kai ana i te kai tōtika, ka piki te mōrea i te hunga kai kore, te hunga mate puku (hei tauira, Crohn), Te Hāpūtanga me te wā whāngai u, me te hunga waipiro.

Ka kitea te kore hāora mā ēnei tohu:

• Te pōturi o te tipu me te whanaketanga i ngā tamariki

• Te pupuhi, te pōturi rānei o te rongoā o ngā wharanga kiri

• Te pōturi o te pakeketanga o te ira tangata

• Te ngarowai mauroa

• Ngā rerekētanga i ngā mahi hinengaro me te whanonga

I ētahi wā kāore e kitea ngā tohu o te kore hāora, ka kitea anake mā ngā whakamātautau taiwhanga. Mēnā ka kitea te kore, ka hoatu e te rata ngā tāpiritanga me ngā whakarerekētanga kai e tika ana.

He Aha te Rahi o te Hāora e Hiahiatia ana ia Rā?

Ka rerekē te hiahia hāora i runga i te pakeke, te ira tangata me ngā āhuatanga motuhake pēnei i te Hāpūtanga, te wā whāngai u hoki. Anei ngā rahinga hāora ia rā mō ngā rōpū rerekē:

• 7 marama-3 tau: 3 mg/ia rā

• 4-8 tau: 5 mg/ia rā

• 9-13 tau: 8 mg/ia rā

• 14-18 tau: 9 mg/ia rā

• Pakeke 19 tau neke atu: 8 mg/ia rā

• Wāhine hapū: 11 mg/ia rā

I mua i te tango tāpiritanga hāora, me ui ki te mātanga hauora. Mēnā ka tangohia te hāora nui ake i te mea e tika ana, ka puta ngā pānga kino.

He aha ngā Kai e Puna ai te Hāora?

Kei roto te hāora i ngā kai tipu me ngā kai kararehe. Ko ngā puna hāora nui ko ēnei:

• Ngā kai moana anga mārō (ina koa te tio, te kuku)

• Ngā momo ika (hākuwai, hāmana, tarakihi)

• Te mīti whero (kau, reme)

• Ngā manu pāmu (heihei, parera) me te hēki

• Ngā pūhā kai (kānga pirau, rēmana, pīni)

• Ngā kākano momona (kāhau, nati, kākano paukena)

• Ngā hua miraka (miraka, miraka pē, tīhi)

• Ngā witi katoa (oati, kīnoa, raihi parauri)

• Ngā huawhenua rau kākāriki me te pī

Mō te nuinga o te hunga kai tōtika, ka taea te whiwhi hāora i te kai noa. Engari, mō te hunga kai kore, kai koretake rānei, me tango tāpiritanga hāora i raro i te tohutohu a te rata.

Te Ngaro o te Hāora: Ngā Hua o te Ngaronga Nui

Mēnā ka nui rawa te hāora, ka puta ētahi pānga kino. Ina tino roa te tango i te hāora nui, ina kore e āta whakahaere, ka puta te "tōkikitanga hāora" ki te tinana. Ko ētahi pānga pea:

• Te ruaki, te korere, te ngarowai

• Te mamae puku, te kōpū rānei

• Te māhunga

• Te kirikā

• Te maremare

• Te ngoikore o te pūnaha ārai mate

Mēnā ka nui rawa te hāora mō te wā roa, ka kore e taea e te tinana te mimiti tika i ētahi atu kohuke pēnei i te parahi me te rino. Ina puta ēnei pānga, me haere tonu ki te rata.

Te Hāora me ngā Pānga ki ngā Rongoā

Ka taea e te hāora te pā ki ētahi rongoā, te whakarerekē rānei i te mimiti me te whai hua o aua rongoā. Ina koa, kāore e taunaki kia tangohia te hāora me ētahi paturopi, te pīra whakahaere whānau, me ngā rongoā whakakāore wai (diuretics). Ina tangohia te hāora me ētahi atu tāpiritanga kohuke pēnei i te rino, te parahi, te mānganīhi, me te konupora, ka raru pea te mimiti. Mēnā kei te whakamahi rongoā, me ui ki te rata i mua i te tango tāpiritanga hāora.

He Painga te Hāora mō te Makariri me te Mate Rewharewha?

E ai ki ētahi rangahau pūtaiao, ka taea e te tāpiritanga hāora te whakatere i te ora i ngā mate huarahi manawa runga me te makariri. Mā te hāora e tautoko ngā pūtau ārai mate, ka taea te whakaiti i te roa o te māuiui me te whakangāwari i ngā tohu. Heoi, me ui tonu ki te rata mō te whakamahinga o tēnei kaupapa.

Te Whakamahi Hāora i te Hāpūtanga

I te wā hapū me te wā whāngai u, he mea nui kia rahi te tango hāora mō te whanaketanga pai o te pēpi me te whakatutuki i te hiahia kohuke o te whaea. Me ui tonu ki tō rata mō te hiahia hāora me te rahi tika i te wā hapū.

Ngā Tāpirihanga Hāora: Āhea e Tika ai te Whakamahi?

I te nuinga o te wā, ka whakamahia ngā tāpirihanga hāora i raro i te tohutohu a te rata mō ngā āhuatanga pēnei i te ngaronga makawe, te akene, te ngarowai, te kore rānei e rahi te tango hāora i te kai. He maha ngā momo tāpirihanga (pēnei i te papa, te pātara, te wai, te pata, te rehu, te kirīmi hoki); engari, kaua e whakamahia noa, me whakahaere tonu i raro i te tirotiro a te mātanga.

Ngā Pātai Auau

1. I ēhea mate ka whai hua te hāora?

Ka āwhina pea te konukawata i ngā āhuatanga maha pēnei i te tautoko i te pūnaha ārai mate, te tiaki i te hauora o te kiri, te whakatere i te whakaora wharanga, me te rongoā mō te hakihaki. Heoi anō, he mea nui kia ui ki tō rata i mua i te whakamahi tonutanga i ngā tāpiritanga mō tētahi mate.

2. I a wai ka kitea nuitia te ngoikore konukawata?

Ka kitea te ngoikore konukawata i ngā rōpū mōrearea pēnei i ngā wāhine hapū, ngā whaea ū, te hunga mate i te pūnaha kai, ngā kaiotaota, me te hunga kaingākau ki te waipiro.

3. Me pēhea te mōhio ki te nui rawa o te konukawata?

Ina kainga te konukawata nui rawa, ka puta pea ngā amuamu pērā i te ruaki, te korere, te mamae puku, me te ānini puku. Mā te kai konukawata nui mō te wā roa e pā kino ai te mimiti o ētahi atu kohuke.

4. Ka taea te tango konukawata me ngā rongoā?

Ka taea te pāhekoheko o te konukawata ki ētahi paturopi me ētahi atu kohuke. Nō reira, mēnā kei te whakamahi tonutanga koe i ngā rongoā, me whakamōhio ki tō rata mēnā ka tango koe i te tāpiritanga konukawata.

5. Ka kino te tango konukawata mēnā kāore e hiahiatia?

Āe, ka taea e te tango konukawata nui, kāore hoki e hiahiatia, te take raruraru hauora. Me whakamahi anake i te wā e tohutohungia ana e te rata, ā, kia ū ki te rahinga i taunakitia.

6. Me pēhea te mōhio ki te ngoikore konukawata i ngā tamariki?

Ko te ngoikore tipu, te hoki anō o ngā mate, ngā wharanga kāore e piki ake i te kiri, me ngā rerekētanga whanonga he tohu pea o te ngoikore konukawata. Ka hiahiatia pea he whakamātautau toto hei tautuhi.

7. Kei hea te konukawata i ngā kai?

He nui te konukawata i te tio, te mīti whero, ngā pūhā, ngā kākano momona, ngā hua miraka, ngā witi katoa, me te hēki.

8. He pai te konukawata mō te mātao?

E ai ki ētahi rangahau pūtaiao, ka taea e te tāpiritanga konukawata te whakaiti i te roa o te mātao, te whakangāwari hoki i ngā tohu. Heoi anō, kāore e taunakitia kia tango tāpiritanga mō ia mate mātao, ia rewharewha rānei; ko te ui ki te rata te mea haumaru rawa.

9. Ka whakamahia te kirīmi konukawata mō ngā raruraru kiri aha?

Ka taea te whakamahi i te kirīmi konukawata, otirā te konukawata waikura, hei tautoko i te rongoā mō te whēwhē, ngā wharanga kiri māmā, te hakihaki, me ngā wera.

10. Āhea ka tika te tango tāpiritanga konukawata?

Mēnā kāore e ranea te konukawata i te kai, kei te mate korere mō te wā roa, kei te mate ētahi mate kiri, kei te kitea rānei te ngoikore konukawata e te rata, ka taea te whakaaro ki te tango tāpiritanga.

11. He haumaru te konukawata mō ngā wāhine hapū?

Ka piki ake te hiahia konukawata i te wā hapūtanga, engari me kaua e nui ake i ngā rahinga e taunakitia ana ia rā. Me ui tonu ki tō rata mō te tango tāpiritanga konukawata i te wā hapū.

12. Ka taea te tango konukawata me te rino?

Mēnā ka tangohia te konukawata me te rino, me ētahi atu kohuke, ka raru pea te mimiti. Kāore e taunakitia kia tangohia ngātahi, me waiho he wā i waenganui.

13. Ka taea te hoatu konukawata ki te tamaiti?

Ka taea te hoatu konukawata ki ngā tamariki nohinohi me ngā pēpi i raro i te tohutohu a te rata, otirā mō ngā āhuatanga motuhake pēnei i te mate korere.

14. Ka ārai te konukawata i te māhunga hinga makawe?

Ka taea e te ngoikore konukawata te take i te hinga makawe. Ina ea te ngoikore, ka tautoko te konukawata i te hauora o te makawe; heoi, ehara i te mea nā te ngoikore konukawata anake te hinga makawe katoa.

15. Ka whakapiki te tāpiritanga konukawata i te taumaha?

Kāore he pānga o te konukawata ki te piki taumaha. Ina whakamahia i roto i te kai taurite, i ngā rahinga e taunakitia ana, kāore e tūmanakohia he mōrearea pēnei.

Ngā Rauemi

• Te Whakahaere Hauora o te Ao (WHO). Te Konukawata i te Kai Tangata: Pūrongo a te Rōpū Mātanga WHO.

• Te Pokapū mō te Ārai me te Whakahaere Mate (CDC). Konukawata.

• Te Tari o ngā Whare Rangahau Hauora o Amerika (NIH) mō ngā Tāpirihanga Kai. Puka Mōhiohio Konukawata mō ngā Mātanga Hauora.

• Te Whare Haumanu Mayo. Tāpirihanga Konukawata: Me tango rānei au?

• Te Mana Kai o Uropi (EFSA). Whakaaro Pūtaiao mō ngā Uara Tohutohu Kai mō te konukawata.

• Te Rōpū American Academy of Dermatology. Konukawata me te Hakihaki.