I a tātou e rapu ana i te hauora me te oranga whānui, he maha ngā wā ka tūtaki tātou ki ngā momo matū me ngā ngota e whai wāhi nui ana ki te whakanui ake i te kaha o ō tātou tinana. Ko te Adenosine, he nucleoside tūturu, tētahi o aua ngota e aro nuihia ana mō ōna painga nui ki te hauora. Mai i te whakatairanga i te hauora o te ngākau ki te whakarato pūngao me te tautoko i te pākia o te tinana, he nui te kaha o te adenosine ki te whakapakari i ō tātou tinana mai roto ki waho.
He kohuke nui te konupūmā, he irahiko hoki e tohuhia ana e te tohu matū "Mg" i runga i te ripanga ā-wā o ngā huānga. Ko te tuawaru o ngā huānga tino nui o te ao, ā, he mahi nui tāna i roto i ngā tukanga pūtau maha o te tinana.
Mai i te pākia o te tinana ki te mahi a te uaua, e whai wāhi ana te konupora ki roto i te neke atu i te 300 ngā tauhohenga whākōkī i roto i ō tātou tinana, ā, he matūkai nui tēnei mō te hauora whānui. Koia te kawenga mō te pupuri i te mahi noa o ngā uaua, ngā pūtau io, me te ngākau. Kei roto hoki tēnei kohuke nui i te hanga DNA, te hanga pūmua, me te whakaputa pūngao. Hei tāpiri, ka āwhina i te whakahaere i te toto toto, ngā taumata huka toto, ā, ka tautoko i te pūnaha ārai mate hauora.
Ki te whakaritea ki ētahi atu matūkai, kāore e nui te konupora e hiahiatia ana e ō tātou tinana, engari me tāpiri tonu tātou i te konupora mā te kai, mā te tāpiri konupora rānei hei ārai i ngā tohu o te korenga o te konupora. Kei roto i ētahi kai taiao te konupora. Ae, mō te hunga he kai kotahi tā rātou, ka taea te tāpiri atu ki ētahi atu kai mā te tāpiri hangai, ā, ka tukuna hoki mā te tāpiri kai hōia.
He aha ngā kai whai konupora me whakauru ki roto i tō kai? Ko ētahi o ngā kōwhiringa pai ko ngā huawhenua rau kakariki, ngā pīni, ngā nati me ngā witi katoa, engari he tokomaha te hunga kāore e tutuki i te nui o te kai e taunakitia ana mō ia rā. I tēnei wā, he kōwhiringa watea, he kōwhiringa pono hoki ngā tāpiringa konupora. Me kōrero tonu ki tētahi tohunga hauora i mua i te tīmatanga o tētahi tāpiringa hou.
Ngā tohu noa o te korenga o te konupora:
●Ngā wiri me ngā māuiui o ngā uaua
●Te ngenge me te ngoikore
●ngā tere o te manawa
●Ngā mate moe
●Ngā take hauora hinengaro
●Te osteoporosis me ngā wheua pakarukaru
●te toto toto tiketike
●Whakarihariha
●Te korenga o te kai
●Te whakahaere hauora o te ngākau me te toto toto
He mate noa te toto toto tiketike e pāngia ana e te miriona tāngata huri noa i te ao. Ka akiaki i tō ngākau kia kaha ake te mahi, ka pāngia ai te uaua o te ngākau, ā, ka mutu, ka hua ake he mate ngākau.
He mea nui tēnei kohuke mō te pupuri i te pūnaha manawa me te ngākau hauora. Ka tautoko te konupūmā i te hauora o te manawa me te ngākau mā te whakangāwari me te whakawhānui i ngā oko toto, kia tika ai te rere o te toto, kia whakaitihia ai te mōrearea o te toto toto tiketike, te mate ngakau, me te whiu. Hei tāpiri, ka āwhina te konupūmā i te mahi tika o te uaua o te manawa, ā, ka whakaitihia ai te mōrearea o te pā o te ngakau me ētahi atu mate manawa.
Mā te whakauru i ngā kai momona i te konupora ki roto i tō kai ka āwhina i te hauora o te ngākau me ngā taumata toto toto noa.
●Hauora uaua me te whakangā
He mea nui te konupūmā hei pupuri i te mahi pai o ngā uaua me te ārai i ngā pupuhi me ngā ānini o ngā uaua. Ka whakatairanga i te whakahaere i te whakahekenga o ngā uaua, ka āwhina i ngā uaua kia wātea me te whakaheke kia taea ai e rātou te mahi pai me te whakaora tika. Ka taea e ngā kaitākaro me ngā tāngata e kaha ana te mahi tinana te whai hua mai i te tāpiringa konupūmā hei ārai i te whara o ngā uaua me te tautoko i te whakaoranga i muri i te whakangungu.
●Te whakaputa pūngao me te pākia o te tinana
Kei roto i te tukanga whakaputa pūngao i roto i ō tātou pūtau te konupūmā. Ka āwhina i te huri i te kai hei pūngao, ā, ka whakatairanga i te hanganga o te adenosine triphosphate (ATP), te pūtake matua o te pūngao i roto i ō tātou tinana. Mā te nui o te konupūmā ka taea te whakatairanga i te pākia o te tinana, te pupuri i te putanga pūngao nui, te whakarei ake i te manawanui, te whakaiti i te ngenge me te ngoikore, me te pupuri i te kaha o te tinana i te roanga o te rā.
●Te mahi io me te whakahaere ahotea
Mā te pupuri i ngā taumata konupora e tika ana ka pā nui ki tō tātou hauora hinengaro mā te whakatairanga i te mahi hauora o ngā io me te whakahaere i te ahotea. Ka āwhina te konupora ki te whakahaere i ngā neurotransmitters, ka taea te āwhina ki te whakapai ake i te wairua, te whakaiti i te manukanuka me te whakapai ake i te kounga o te moe. Hei tāpiri, ka tautoko i te whakaputanga o te serotonin, he neurotransmitter e pā ana ki ngā kare ā-roto o te oranga.
●Te hauora o te wheua me te ārai i te osteoporosis
Ka horapa atu hoki ngā painga hauora o te konupūmā ki tō tātou pūnaha angaiwi. He kohuke nui tēnei hei pupuri i te kaha me te hauora o ngā wheua. Ka āwhina te konupūmā ki te whakahaere i ngā taumata konupūmā, ā, ka whakarite kia tika te mimiti me te tohatoha puta noa i te tinana, he mea nui tēnei mō te kiato o te wheua. Ki te kore he taumata konupūmā e tika ana, ka piki ake pea te mōrearea o te osteoporosis me ētahi atu mate e pā ana ki te wheua. Ka taea e te kai tonu i te konupūmā, me ētahi atu matūkai hanga wheua, te āwhina nui ki te pupuri i te kaha o ō wheua i a koe e pakeke haere ana.
●Te hauora me te tukunga o te pūnaha nakunaku
He mea nui te konupūmā ki te pupuri i te pūnaha nakunaku hauora. He rongoā whakamāmā tūturu, he whakatairanga i te nekehanga o te puku, he ārai i te mate puku, ā, he āwhina ki te tango i ngā para i te tinana. Mā te nui o te konupūmā ka tautoko i te hauora o te ara nakunaku, ka whakaiti i te tūponotanga o te mate puku, ā, ka whakapai ake i te hauora whānui o te puku.
●Whakapai ake i te kounga o te moe
Kua whakaatuhia te konupūmā hei āwhina i te whakaiti i ngā tohu o te kore okiokinga me te kore moe. Ka whakapai ake i te pai o te moe, ka whakaiti i te wā e pau ana ki te moe, ā, ka whakanui ake i te roa o te moe.
Kei roto te konupūmā i te whakahaere i te melatonin, he homoni e whakahaere ana i te huringa moe-ara. Mā te nui o te konupūmā ka āwhina i te hanga me te tukunga o te melatonin, ka pai ake ai te moe.
Hei tāpiritanga, ka taea e te konupūmā te āwhina i te whakahaere i te mahi a te homoni ahotea cortisol. Mā te whakaheke i ngā taumata cortisol, ka taea e te konupūmā te āwhina i te whakamamae i te manukanuka me te ahotea ka whakararuraru i te moe.
1. Pīnihi
Tīmatahia tō haerenga whai konupora ki tētahi rau matomato maha ngā whakamahinga: te pīnihi. Ehara i te mea he nui te konupora kei roto i tēnei huawhenua whai matūkai, engari he puna pai hoki mō te rino, te konupūmā, me ngā huaora A me te K. Me whakauru te pīnihi ki roto i ngā huamata, i ngā inu wai, i ngā omelet, i ngā rihi taha parai rānei.
2. Āmona
Whakakīia ō hiahia konupora mā te ringa aramona. Haunga te nui o te konupora, he nui ngā ngako hauora, te muka, me te pūmua kei roto i ēnei nati pakari. Kia pai te kai aramona hei kai mā te tangata, whakaranua ki te pata aramona kirīmi, whakamahia rānei hei tāpiri i te pakari reka ki ngā huamata.
3. Āwōkātō
Kia pai te reka o te āporo, tētahi atu puna pai o te konupora kai. E mōhiotia ana ngā āporo mō ō rātou ngako hauora, ā, he nui hoki ngā huaora me ngā kohuke. Tapatapahia ki runga i te tōhi, tāpirihia ki ngā huamata, ki ngā inu wai rānei, hangaia rānei he guacamole matarohia hei tāpiri ki tō kai.
4. Tiakarete pouri
Āe, tika tāu i pānui ai! Kei roto i te tiakarete pouri te nui o te konupūmā. He maha ngā painga hauora o tēnei kai reka, tae atu ki ngā antioxidants e āwhina ana ki te whakaheke i te toto toto me te whakarei ake i te mahi a te roro. Kia pai ki tētahi wahi iti o te tiakarete pouri, kia reka hoki tōna reka me te whakauru i te konupūmā ki roto i tō kai.
5. Kuinoa
E kiia ana te quinoa he kai tino pai, he nui te konupora, ā, he pūmua katoa hoki. Whakamahia tēnei witi tawhito hei whakakapi mō te raihi, te rimurapa rānei, hei whakanui ake i te kai konupora, me te whai hua anō hoki i te nui o te muka me te waikawa amino.
6. Hāmana
Ehara i te mea he puna nui o ngā waikawa ngako omega-3 te hāmana, engari he nui hoki te konupora hauora e tukuna ana. He ngāwari te tunu i tēnei ika maha ngā whakamahinga, ā, ka taea te tunu ki te oumu, te tunutunu, te hanga rānei hei taka ika reka. Ehara i te mea he pai mō te ngākau te whakauru i te hāmana ki roto i tāu kai, engari he pai hoki mō ō taumata konupora.
7. Pīni pango
He mea nui ngā pīni pango i roto i te maha o ngā kai, ā, he puna pai hoki mō te pūmua tipu, te muka me te konupora. Ahakoa kei te hanga koe i tētahi hupa tiri reka, hupa pīni pango kirīmi, kei te tāpiri rānei ki tētahi huamata, he huarahi pai ngā pīni pango ki te whakanui ake i tō kai konupora me te kai reka hoki.
8. Ngā purapura paukena
He iti engari he kaha ngā purapura paukena, he taonga nui kei roto i ngā matūkai, tae atu ki te konupora. Kī tonu ēnei kai reka pakari i ngā antioxidants, ā, he tāpiri pai hei whakanui ake i te uara kai o ngā huamata, te miraka kawa, ngā parāoa granola rānei i hangaia i te kāinga.
9. Miraka miraka
Ehara i te mea ko ngā probiotics (huakita pai mō tō puku) anake te mea e whakaratohia ana e te miraka kawa, engari he puna hoki o te konupūmā me te konupora hei whakapakari i ngā wheua. Kia pai tō inu i tētahi kapu miraka kawa me ngā hua hou, ngā pata witi, me te tauhiuhi rānei ki ētahi nati tapatapahi hei parakuihi, hei kai reka rānei.
10. Pūmua harakeke
He kai totika ngā kākano harakeke, ā, he nui ngā kohuke, ngā muka, me ngā waikawa ngako omega-3 hei ārai i te mumura. Ka whakaratohia hoki e rātou ki a tātou ngā antioxidants e kiia nei ko ngā lignans, ka taea hoki e rātou te āwhina ki te whakatairanga i te taurite o ngā homoni.
1. Konupora Citrate
Ko te konupūmā citrate tētahi o ngā momo tāpiringa konupūmā rongonui nā te mea he nui tōna bioavailability. Ka whakarei ake te whakauru o te citrate i te mimiti o te konupūmā ki roto i te tinana. He maha ngā wā ka whakamahia hei tautoko i te hauora o te nakunaku nā te mea he rongoā whakamāmā tūturu. Hei tāpiri, ka āwhina te konupūmā citrate ki te whakatairanga i te hauora o te wheua me te pupuri i te manawataki o te ngakau. Heoi, kāore pea ōna pānga whakamāmā e pai mō te katoa, ā, he pai ake te kōrero ki tētahi tohunga hauora i mua i te tīmatanga o tētahi tāpiringa hou.
2. Konupūmā glycinate
He momo konupora e pai ana te ngākau ki te konupora glycinate, ā, he ngāwari te mimiti. Ka honoa ki te waikawa amino glycine hei āwhina i te whakangāwari i ngā uaua me te whakatairanga i te marino. He tino whai hua tēnei momo konupora mō te hunga e pāngia ana e te manukanuka, te ahotea, ngā raruraru moe rānei. Hei tāpiri, he iti ake te tūponotanga ka pāngia e te mamae o te nakunaku, ā, he pai mō te hunga he puku tairongo.
3. Waikura konupora
He utu whaitake te konupora waikura, ā, he mea noa te whakamahi. He nui ake te nui o te konupora taketake kei roto, engari he uaua ake te mimiti e te tinana i ērā atu momo. He maha ngā wā ka whakamahia hei rongoā whakamāmā i te mate puku, ā, me tino tupato kia kore ai e nui rawa te horopeta, nā te mea ka pāngia pea e te mate korere. Ko te hunga he pai te neke o te puku, kāore pea e rite te whai hua ki ērā atu momo nā te iti o te mimiti.
4. Konupora L-threonate
Ko te konupūmā threonate, te L-threonate rānei, he momo konupūmā hangai e rongonui ana mō tōna kaha ki te whiti i te arai toto-roro. I ahu mai i te L-threonate, ā, he tino wātea ki te tinana nā te mea ka mimiti pai e te tinana, ka hurihia hei konupūmā, ka whakanui ake i ngā taumata konupūmā i roto i te toto. Ka whakapai ake te konupūmā L-threonate i te mahi synaptic, ka whakarei ake i te kaha o te roro ki te ako me te whakaoti rapanga, ā, ka whakatairanga i te hauora o te tinana me te roro, me te whai pānga ārai-mumura, ārai-waipiro, me te tautoko i te hauora o te ngākau. Hei tāpiri, ka taea e te konupūmā L-threonate te āwhina i te tinana kia marino me te whakamamae i te ahotea me te manukanuka, ka whakapai ake i te kounga o te moe. Ka taea hoki e ia te tautoko i te whakaputanga o ngā homoni moe, pērā i te melatonin.
Ko te Magnesium Taurate he huinga o ngā kohuke nui, arā, te konupūmā me te taurine. Hei matūkai nui mō te tinana tangata, e whai wāhi ana te konupūmā ki ngā tauhohenga matū koiora neke atu i te 300. He mea nui mō te hauora o te wheua, te whakaputa pūngao me te mahi noa o ngā io. Ka honoa te Taurine ki te konupūmā hei whakarei ake i tōna mimiti me tōna waatea koiora.
E whakaarohia ana ko te huinga o te konupūmā me te taurine i roto i te Magnesium Taurate he whakarato i ētahi atu painga. He maha ngā wā ka tūtohuhia tēnei matū ahurei mō te hunga e pāngia ana e ngā raruraru hauora o te pūnaha manawa. E whakaatu ana ētahi rangahau ka taea e te konupūmā taurate te āwhina ki te whakahaere i te toto toto me te tautoko i te hauora o te ngakau whānui.
Tērā pea ka āwhina te konupūmā taurine ki te whakaiti i te ahotea me te whakatairanga i te whakangā, nā te mea he āhuatanga whakangāwari te konupūmā me te taurine. Tērā pea ka āwhina i te whawhai ki te manukanuka, te whakapai ake i te kounga o te moe, me te whakamamae i ngā tohu o te pouri.
P: He aha te mahi a te konupora ki tō tātou oranga tinana?
A: He mea nui te mahi a te konupūmā ki te pupuri i te hauora me te oranga whānui. He maha ngā mahi a te tinana, tae atu ki te whakaputa pūngao, te mahi uaua me te io, te hanga DNA, me te whakahaere i te toto totoka.
P: He aha te hiranga o te konupora mō te hauora o te ngākau?
A: He mea nui te konupūmā hei pupuri i te hauora o te ngākau. Ka āwhina i te whakangāwari i ngā oko toto, ka whakatairanga i te rere tika o te toto, ka whakaiti i te tūponotanga o te toto toto tiketike me ngā mate pūnaha toto. Hei tāpiri, ka whai wāhi te konupūmā ki te pupuri i te manawataki o te ngākau me te ārai i ngā pao o te ngakau.
Whakakape: He kōrero whānui noa iho tēnei tuhinga, kaua e whakamāramatia he tohutohu hauora. Ko ētahi o ngā kōrero o te pou rangitaki i ahu mai i te Ipurangi, ehara i te mea ngaio. Ko tā tēnei paetukutuku anake he whakarōpū, he whakatakotoranga me te whakatika i ngā tuhinga. Ko te kaupapa o te kawe atu i ētahi atu kōrero, ehara i te mea e whakaae ana koe ki ōna tirohanga, e whakaū ana rānei i te pono o ōna ihirangi. Me kōrero tonu ki tētahi tohunga hauora i mua i te whakamahi i tētahi tāpiringa, i te hanga rānei i ngā huringa ki tō tikanga tiaki hauora.
Wā tuku: Oketopa-23-2023
