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.