E hia te nui o te pūmua kei roto i te hua manu?
Kei roto i te hua manu i waenga i te 6 me te 7 karamu o te pūmua, i runga i te rahi o te hua manu tonu.
Ko te mā o te hua manu te nuinga o te kitea o te pūmua, e rua hautoru o te tapeke, ko te toenga hautoru kei roto i te toene.
Hei tauira, mēnā he 6 karamu te pūmua kei roto i te hua manu, e 4 karamu te nui o te pūmua kei roto i te mā, ā, e 2 karamu te nui o te pūmua kei roto i te toene.
E 5 karamu te ngako kei roto i te hua manu, ā, ko te nuinga he mea hauora. Nō reira, e kiia ana ngā hua manu he kai hauora ka taea te whakauru ki roto i te kai o ia rā, ka taea rānei te kai pinepine, i roto i ngā rohe e tika ana.
He aha te mea e pai ake ai te pūmua mā te hua manu i te pūmua toene?
Kei roto i te mā o te hua manu me te toene o te hua manu te pūmua, engari he tokomaha te hunga e pai ake ana ki te kai i te nui atu o ngā mā o te hua manu.
Ko te take nui o tēnei kōwhiringa ko te iti o te ngako i roto i te mā o te hua manu ki te whakaritea ki te toene.
Hei tauira, e 61 ngā kaora kei roto i te toene o te hua manu nui kotahi, ko te mā o te hua manu he 19 noa iho ngā kaora.
Kei roto i te hua manu kotahi te 7 karamu o te pūmua me te 80 karori.
E 8 karamu te pūmua e hoatu ana i te mā o te hua manu e rua, engari he iti ake ngā kaora, arā, 38 noa iho ngā kaora.
Nō reira, he kōwhiringa pai te kai i te mā o te hua manu hei whiwhi i te pūmua e tika ana mō te tinana, me te kore e nui te pikinga o ngā kaora.
Nga painga o nga hua
He nui ngā matūkai whai hua o te hua manu mō te tinana. Kei roto i ēnei he pūmua kounga teitei, he huaora pērā i te huaora D me te huaora B12, me ngā kohuke pērā i te konutea me te rino.
Ka whakatairanga te kai i ngā hua manu i te hauora o te wheua, ka āwhina i te whakapakari i te mahara, ā, ka tautoko hoki i te pūnaha ārai mate hei ātete i ngā mate.
Te hanga uaua:
He nui te pūmua i roto i ngā hua manu, kei roto hoki ngā waikawa amino katoa e tika ana mō te tinana. He mea nui te pūmua ki te whakapakari i ngā uaua me te whakaheke i ngā taumata toto toto.
Ka āwhina hoki i te whakapai ake i te hauora o te wheua, ā, ka tautoko hoki i te whakaheke taumaha. Hei tāpiri, ka whai wāhi te pūmua i roto i ngā hua manu ki te hanga me te whakatika i ngā kiko o te tinana.
Te pupuri i te hauora o ngā kanohi:
He nui ngā antioxidants i roto i ngā hua manu pērā i te lutein me te zeaxanthin, e kohia ana i roto i te retina. Ka whai wāhi tēnei kohi ki te tiaki me te hauora o ngā kanohi, ā, ka āwhina ki te ārai i ngā mate pērā i te macular degeneration me te cataracts, e arahi ana ki te kapua o te karu o te kanohi.
Te whakanui ake i te mākona:
He puna nui te hua manu mō te pūmua, he mea nui tēnei hei whakatairanga i te mākona mō te wā roa, ā, he nui hoki ngā huaora me ngā kohuke kei roto, engari ko te huaora C anake.
Hei whakatutuki i ngā painga kai tōtika katoa, ka taea te tāpiri i ngā hua rākau, te wai karaka rānei me te taro witi katoa ki te paraoa hua manu.
Ka ngaro te uara o te pūmua i roto i ngā hua manu ina tunua?
Mā te tunu hua manu ka māmā ake te nakunaku, ā, ka nui ake hoki te mimiti o ngā pūmua kei roto i te kai.
Ina kainga ngā hua manu kua kohuatia, ka nui ake te pūmua e riro mai i te tinana, e ai ki ngā rangahau kua eke te tere mimiti pūmua mai i ngā hua manu kua kohuatia ki te 94%, engari ka heke tēnei tere ki te 74% mō ngā hua manu mata.
Hei tāpiritanga, he mōrearea te kai i ngā hua manu mata nā te mea ka arahi pea ki te paihana kai, ā, he kōwhiringa haumaru ake, hauora ake hoki te tunu hua manu.
