Kai matū - he ara ngahau ki te ngaro taimaha

Te nuinga o te iwi e hiahia ana ki te maka o te manokaramu kinongia haere ki tikanga ngāwari i roto i te hanganga ture kai pakeke ki here maha. Ka rite ki te putanga, kua heke te taimaha, engari i muri i te tukunga o te kai whakaturia he reira rawa nohopuku. Ko dietetics hou kua roa kua whakaaro o maha ngā huarahi kē ki te ngaro taimaha, i roto ia ratou - kai matū. E kore te mea i hāngai i runga i te tatau pūngoi kai rā, ka i te ako o ngā tukanga matū motuhake e puta i roto i te tinana tangata.

I tona kai matua matū, arotake o e fafau mate taimaha o runga ki te 28 kirokaramu, te mea i te torutoru āhuatanga. O te akoranga, hanga te hōtaka mana rawa te i runga i te whakamahi o etahi kai i roto i te ra, a taea te whakamahi ētahi o ngā hua, kahore here. Fakatatau ki ai, hoki nei e waiho te hunga kai matū he ara o whakatutuki i tēnei whāinga, pea ki te ite matekai kai tūturu ki here nui, e rua rite kai me te tona rahinga. Ko te āhuatanga matua o te kai ngā o ēnei e whai:

• Whakamahia o te nui mutunga kore o te wai.
• Rāhuitia te whakamahi o tetahi hinu, tunua te kai katoa kei te kahore whakaaetia e broths ki te tāpiri i te tote, te pepa, me te karika.
• Ki te haukotia te kai i i etahi wāhi, ka kia tīmata i te reira hou.
• I roto i kore take e kore e huri i te whānuitanga o ngā hua ko te mea hoki hangaia he kai matū mo te huinga motuhake o whākōkī me ngā matūkai e haere mai ana i te kai.

I roto i te parau tumu, e hangaia te kai o tenei kai mo wha wiki, engari ka whakarato te reira i te hua mate taimaha whai. Heoi, ko te kai matū mō te 2 wiki e taea hoki te kawe hua nui. E tano ia tapao e ko te taua hoki te parakuihi e rua wiki tuatahi, ka ngā reira o rua hua kohuatia pakeke, me te hawhe o tetahi citrus - karaka hua hīmoemoe ranei. Kei raro ko te kai matū, hangaia hoki e rua wiki. Ki te hiahiatia, i muri i rua wiki ka waiho reira taea ki te faahiti ano te kai taua.

wiki Kotahi

tahua Rāhina. Hoki tina - tetahi hua, kotahi anake ahua, i roto i tetahi rahinga. I tina - kai kikokore, mīti kāwhe heihei ranei, kohuatia.

tahua o Rātū. I te tina - he puranga o heihei, tunua kahore kiri. Hapa - rua hua kohuatia, huawhenua huamata (rāhuitia huawhenua starchy), he iti hua citrus, he wahi o te rai taro.

tahua Taiao. Hoki te tina - tōmato, tīhi, he wahi o te rai taro. Dinner - kikokore maoa kai, heihei mīti ranei.

tahua o Rāpare. Hoki te tina - papawiti momo hua (e kore e iti). Dinner - mīti kikokore ranei heihei, huamata, i ngā te kāpeti me kukama, rite te condiment - he pata tokorua o te hinu oriwa.

tahua o Rāmere. Hoki te tina, he pai rawa o: pī matomato, kāreti, ranei zucchini, me te 2 hua pakeke-kohuatia. Dinner - tetahi citrus iti, me te moana ika hiroki.

tahua Rāhoroi. I te tina - he momo o te hua. I tina - kāpeti ma (i roto i tetahi puka), te kai kikokore, hīmoemoe ranei he karaka.

tahua Rātapu. Hoki te tina - heihei, kohuatia ranei tunua, kāpeti, citrus. Hoki tina - huawhenua hou i roto i te huamata, ki te kahore beets me te kāroti.

wiki e rua

tahua Rāhina. Hoki tina - kai kikokore, huawhenua hou kahore here. Dinner - tetahi citrus, e rua hua pakeke-kohuatia.

tahua o Rātū. Hoki te tina - huawhenua ki greens, mea kinaki ki te hinu oriwa, kai kikokore. Dinner - citrus, e rua hua pakeke-kohuatia.

tahua Taiao. Hoki tina - kai kikokore, huawhenua hou. Dinner - citrus (herbata kēne 4) 2 hua.

tahua o Rāpare. Hoki te tina - 2 hua, kāpeti (ahua tetahi), te pāmehana. Dinner - kai (heihei mīti ranei).

tahua o Rāmere. Hoki te tina - ika moana, kia mohio ki te okioki. Dinner - kai hiroki.

tahua Rāhoroi. Hoki te tina - tōmato hou, karaka ranei hīmoemoe, heihei kikokore ranei kūao. Dinner - huawhenua kohuatia kahore hupa, kai kikokore (heihei mīti ranei)

tahua Rātapu. Hoki tina - mīti kikokore ranei te kai heihei, kāpeti, tōmato, citrus. Hapa - mīti kāwhe ranei heihei, huawhenua maoa.