Ko te tunu kai tipu katoa ko te whakarite rihi mai i ngā kai tipu kāore i tukatukahia, i ngā kai tipu iti rawa te tukatuka, tae atu ki ngā pīni, ngā witi katoa, ngā huawhenua, ngā nati, me ngā purapura, hei whakanui ake i te uara kai me te painga taiao. Ko tēnei huarahi, e mōhiotia ana i mua ko te kai tipu katoa (WFPB), he rerekē i te kai huawhenua whānui nā te mea kāore e whakaurua ngā hinu kua oti te para, ngā huka tāpiri, me ngā hua huawhenua tino tukatukahia. ngā painga hauora : ka tukuna e te kai WFPB he muka nui, he matūkai iti kikī, me ngā matūkai tiaki i roto i ia kai. Mā tēnei aratohu koe e āwhina ki te hanga reka, ki te whakahaere i te wā whakarite, me te tunu kai me te maia mā te whakamahi i ngā kai tūturu, katoa.
He aha ngā kai e tika ana mō te tunu kai tipu katoa?
Ko te tūāpapa o te tunu kai WFPB e takoto ana i runga i tētahi rārangi poto o ngā kai matua o ngā tipu katoa ka taea te huri haere tonu. Whakakīia ēnei, ā, e kore rawa koe e tūtaki ki tētahi pouaka whakamātao kau, kāore he kōwhiringa.
Ngā mea matua o te pātaka:
- Ngā pīni: ngā pīni (whero, kakariki, mangu), ngā pīni pīni, ngā pīni pango, ngā pīni cannellini, me te edamame. He pai ake te kai totika me te utu iti iho i ngā mīti huawhenua kua takaihia ki roto i te kete, nā te mea he pai ake te kai i ngā pīni katoa pēnei i ēnei. Ko taua whakawhiti kotahi te huringa tino whai hua ka taea e koe te mahi.
- Ngā witi katoa: te raihi parauri, te quinoa, te farro, te ōti hurihuri, te parei, me te rimurapa witi katoa. Ka whakaratohia e ēnei he pūngao pumau, ā, ka noho hei pūtake mō ngā peihana, hupa, me ngā huamata.
- Huawhenua: whiriwhiria ngā hua hou o te wā, engari he rite tonu te kai totika o te pīnihi tio, te pī, te edamame, me te kānga, ā, he pai ake mō te tunu kai i ngā pō o te wiki.
- Ngā nati me ngā purapura: ngā aramona, ngā nati, ngā kāhew, ngā purapura putirā, ngā purapura paukena, me te purapura harakeke. Te tāpiri Ka tāpirihia te 10 karamu o te pūmua ki te kai, engari kāore e rerekē te reka. Nā tēnā ka waiho ngā kākano hemp hei tetahi o ngā taputapu pūmua tino whai hua i roto i te kīhini WFPB.
- Ngā kaihanga reka: rewena kai (mō te umami me te B12), te ranu soya tamari, te ranu soya iti-konutai rānei, te winika aporo, te tahini, te whakapiri miso, me te whakapiri tōmato.
- Ngā mea kakara hou: te kāriki, te kanekane, te riki, te riki whero, me ngā otaota hou pērā i te cilantro, te pāhiri, me te basil.
Tohutohu Tohunga: Hokona ngā pīni maroke i roto i te rahinga nui, ka rongoa ki roto i ngā ipu karāhe kua tohua. Ka roa te ora mō te rua tau, he iti ake te utu i ngā momo kēne, ā, ka taea e koe te whakahaere katoa i te nui o te konutai.
Ka taea e ngā ngako kai katoa pērā i te āporo me te iti o te hinu oriwa kua pēhia matao te tautoko i te mimiti o ngā huaora wairewa-ngako A, D, E, me te K. Whakamahia kia whai whakaaro, kaua hei tunu kai noa.
Me pēhea e taea ai e ngā tunu kai kāinga te tunu kai tipu i roto i te puranga?
Ko te tunu kai puranga te rautaki tino pono mō te pupuri i te momo noho WFPB me te kore e ngenge. Ko te whāinga he tunu i ngā wāhanga kai, kaua ko te tunu kai katoa, kia taea ai e koe te whakaranu me te whakataurite i ngā kai puta noa i te wiki.
Anei tētahi raupapa whakarite whai hua mō ia wiki:
- Tunua he kohua nui o ngā pīni. I roto i te oumu pēhanga pērā i te Instant Pot ka pai ake te nakunaku, ka whakaiti i te wā tunu mā te 60 ki te 70 ōrau, ā, ka whakaiti i te konutai ki te whakataurite ki ngā momo kēne. Tunua he pauna katoa o ngā rēneti, o ngā pīni rānei i te Rātapu, ka rongoa ki roto i te pouaka whakamātao kia maha ngā wāhanga.
- Tunua ngā witi katoa e rua i te wā kotahi. Whakamahia tētahi tahu mō te raihi parauri, tētahi atu mō te quinoa. Ka roa te noho o ngā mea e rua i roto i te pouaka whakamātao mō ngā rā e rima, ā, ka taea te tio mō te toru marama.
- Tunua he paraharaha huawhenua. Tapatapahia te pūrokoro, te kūmara, te kūkama, me te riki whero. Tunua ki te 425°F mō te 25 ki te 30 meneti. Ka whakamahana anō ēnei i roto i te 90 hēkona, ā, ka pai te mahi ki roto i ngā peihana, i ngā takai, i ngā hupa rānei.
- Whakaritea kia rua, kia toru rānei ngā ranu. Mā te ranu tahini rēmana, te ranu miso kanekane, me te ranu tōmato otaota māmā i roto i ngā ipu mason ka huri i ngā kai taketake kotahi hei kai rerekē i ia rā.
- Wehewehea ngā mea katoa, ā, tāpirihia he tapanga ki ngā mea katoa. Whakamahia he ipu mārama me ngā tapanga rā. Mā te tirohanga ka ārai i te moumou moni, ā, ka whakakorea te ngenge ki te whakatau i ngā mea e arahi ana ki te tono kai hei tango.
Mā te wehewehe i ngā poraka 10, 15, 20, me te 30 meneti ka āwhina i ngā tunu kai kāinga ki te hanga tere i ngā tina WFPB taurite i ngā pō o te wiki. Mā taua hanganga ka huri ngā kai kua tunua-pūmua hei pūnaha ngāwari, kaua hei mahere kai pakari.
| Te wā whakarite | Tauira kai | Ngā wāhanga matua i whakamahia |
|---|---|---|
| 10 meneti | Peihana witi me te tauhiuhi tahini | Ngā witi kua tunua kē, huawhenua tunua, ranu |
| 15 meneti | Hupa rēneti mai i te tīmatanga | Rīni whero, tōmato kēne, mea kakara |
| 20 meneti | Parai pīni | Kikī kua tunua kētia, huawhenua hou, tamari |
| 30 meneti | Kūmara whakakīia | Rīwai tunua, pīni pango, salsa, kākano matomato |
Tohutohu Ngaio: Mā te whakamahere i te tunu kai puranga i runga i ngā wāhanga kai, kaua i ngā tohutao pumau, ka taea e koe te kai rerekē i ia rā, me te kore e tunu mai i te tīmatanga i ia wā.
He aha ngā tikanga tunu kai hei hanga i te reka me te kore he hinu, he kai tukatuka rānei?
Koinei te wāhi e uaua ai te nuinga o ngā kai tunu kāinga ina huri tuatahi rātou ki te tunu kai WFPB. Ki te kore he pata, he hinu rānei hei kawe kakara noa, me whakawhanake koe i te hohonutanga mā te tikanga. Ko te rongo pai ko e whakawhirinaki ana ki ngā rautaki whakaranu kakara me te paparanga kakano, e huri ana i te mea e ahua herea ana hei painga auaha tūturu.
Ngā tikanga matua hei matatau:
- Tāpirihia ngā mea kakara ki roto i te hupa, i te wai rānei. Tāpirihia te riki tapatapahi, te kāriki, me te kanekane ki tētahi paraharaha wera me ētahi punetēpu hupa huawhenua e rua, e toru rānei. Whakaohokia pinepine. Ka mimiti te wai, ā, ka karamere ngā huka i roto i ngā mea kakara, ka puta te reka rite tonu ki te reka e whiwhihia ana e koe i te parai i roto i te hinu.
- Tunua maroke i te wera nui. Kāore e taea te whakahē i te whakamaroke rawa i ngā huawhenua i mua i te tunu. Ko te makuku te hoariri o te parauri. Tunua i te 400 ki te 425°F i runga i te paraharaha pepa kua whakakikoruatia ki te pepa tunu, me te kore e kīkī. Ka puta te tauhohenga Maillard me te parauri me te kore ngako ina whakamahia te wera maroke, ā, ka hoatu he wāhi ki ngā kai.
- Whakaranua ki te hupa, ki te winika rānei. I muri i te parauri i ngā mea kakara, i ngā huawhenua rānei ki roto i te paraharaha, ringihia he hupa huawhenua, he winika aporo rānei, ka waru i te raro. Ko taua kakara, arā, ko te toenga parauri, kei roto he kakara kukū e kore e moumou.
- Whakamahia te waikawa i te mutunga. Mā te tāpiri i te wai rēmana, i te winika waina whero rānei i roto i ngā hēkona 30 whakamutunga o te tunu kai ka whakamārama i te rihi katoa. Kāore te waikawa e tāpiri reka engari ka whakakitea ngā reka kua puta kē.
- Hangaia he kakano kirīmi, kāore he miraka. Whakaranua ngā pīni mā kua tunua, te tofu hiraka rānei ki roto i ngā ranu kia whiwhi ai i te matotoru momona, maeneene hoki. Ko te kirīmi kāhew i hangaia mai i ngā kāhew mata kua ruia me te wai ka hanga he turanga koretake mō ngā mea katoa mai i te ranu rimurapa ki te ranu huamata.
- Tāpirihia he māngaro witi hei hanga i te pakari. Tāpirihia te tōfu tapatapahi, te pīni pīni rānei ki roto i te punetēpu māngaro witi kotahi i mua i te parai i te hau, i te tunu rānei. Mā te paninga ka puta he āhua pakari o waho ka mau ki roto i ngā ranu me ngā peihana.
"Ko te tunu kai katoa he whakakotahitanga o te whakaute ki ngā kai, te tukatuka iti, me te matū māmā mō ngā rihi reka, whai matūkai hoki."
Ko te tunu kai i muri i te kai tētahi o ngā tikanga tino warewarehia i roto i ngā kīhini kāinga. Tangohia ngā huawhenua i te wera i roto i ngā meneti e rua, e toru rānei i mua i te āhua kua tino maoa. Mā te wera toenga ka oti te mahi, ā, ka tiakina te kakano me ngā matūkai e tairongo ana ki te wera pērā i te huaora C me te folate.
Tohutohu Ngaio: Mā te kōhua i ngā huawhenua, kātahi ka whakakīia ki te hinu matao iti ka āwhina i te pupuri i ngā matūkai me ngā tautoko Ehara i te mea ngāwari te tāpiri i tētahi tīpune hinu oriwa ki runga i te pūrokoro kōhua. He kai tōtika atamai tēnei.
He aha ngā wero e kitea whānuitia ana i roto i te tunu kai mai i ngā tipu, ā, me pēhea te whakatika i aua wero?
Ahakoa ngā tunu kai kāinga mātau, ka raru pea rātou i te huri ki te tunu kai WFPB. Mā te mōhio wawe ki ngā hapa ka tino whakaiti i te akoranga.
- He reka koretake. Ko te amuamu tino kitea. Ko te whakatikatika ko te whakatakoto paparanga: tāpirihia he mea kakara i ia wāhanga o te tunu kai, kaua i te mutunga anake. Tāpirihia ngā mea kakara ki te paraharaha, tāpirihia te tote i waenganui o te tunu, ā, whakaotia ki te waikawa me ngā otaota hou. Ka hangahia ia paparanga ki runga i te paparanga whakamutunga.
- Huawhenua mārō. Ka whakangaro te tunu nui i te kakano me te kai. Whakamahia te mātāpono tunu kai: tangohia wawe ngā huawhenua mai i te ahi ka waiho kia okioki. Mō ngā parai, tunua ki te wera nui mō te wā poto kaua ki te wera iti mō te wā roa.
- He nui rawa te wā whakarite. Kāore e taea te pupuri i te tapatapahi hou i ngā kai katoa i ia pō. Whakatapua he 45 meneti i te Rātapu hei horoi, hei tapatapahi, hei penapena hoki i ngā huawhenua ki roto i ngā ipu mārama. Mā te maripi koi a te kai tunu kai me te mīhini tapatapahi mandoline ka haurua te wā whakarite.
- Ngā āputa kai. Mā te whakamahi i ngā puna huaora C ka pai ake te mimiti o ngā kohuke. Whakakotahitia ngā rēneti me ngā tōmato, te pīnihi me te pepa pere, ngā pīni pango rānei me te salsa. Kāore tēnei i te kōwhiringa mō te hauora roa i runga i te kai WFPB.
- Ngenge kai. Ka pakaru te nuinga o te tangata i te kai i te peihana witi kotahi mō ngā rā e rima karapīpiti. Hurihia ō kōtaha whakakīkī ia wiki: kotahi te wiki arotahi ki ngā reka o te Moana-nui-a-Kiwa (rēmana, oregano, oriwa), ko te wiki e whai ake nei ki ngā kōtaha o Āhia ki te Rawhiti (tamari, kanekane, hīhiama), kātahi ko te Mehikana (cumin, raima, tiri). Ka noho tonu ngā kai matua. Ka tino rerekē te wheako.
- Te manukanuka ki te pūmua. E 18 karamu te pūmua e tukuna ana e ngā pīni rēneti mō ia kapu kua tunua. E 15 karamu te pīni tītī. E 17 karamu te edamame. Whakakotahitia ēnei me ngā kākano hēmp, ngā kākano paukena, me ngā witi katoa, ā, he māmā noa iho te rapu i te nui o te pūmua. Ka taea e ngā kaitākaro me ngā kaimahi tunu kai kāinga te tūhura i ngā kai totika e ahu mai ana i ngā tipu hei ārahi i a rātou.
Tohutohu Tohunga: Ina ngenge koe i ngā tunu kai, kaua e rapu i ngā tunu kai hou. Hurihia tētahi ranu me tētahi momo mea kakara mai i tō hurihanga o nāianei. Mā taua hurihanga kotahi ka puta he kai hou, engari kāore e uaua te whakarite.
Ngā mea matua hei whakaaroaro
Hei tunu kai pai i ngā kai tipu katoa me mātau koe ki ngā mea e toru: he pātaka kī tonu i ngā kai tipu katoa, he pūnaha tunu kai puranga e hangai ana ki ngā wāhanga kaua ki ngā tohutao pumau, me ngā tikanga hanga reka e whakakapi ana i te hinu ki te wera, te waikawa, me ngā mea kakara paparua.
| Pūwāhi | Ngā Taipitopito |
|---|---|
| Ngā pīni, kaua ki ngā momo kēne kua tukatukahia | He pai ake te kai me te utu i ngā mīti huawhenua i roto i te kete i ngā pīni katoa me ngā pīni tīhi. |
| Tunua ngā wāhanga i roto i te puranga, kaua ngā kai | Ka taea te hanga kai ngāwari mai i ngā witi kua tunua kē, ngā pīni me ngā huawhenua tunua i raro i te 10 meneti. |
| Hangaia te reka mā te tikanga | Ringihia ngā mea kakara ki roto i te hupa, whakakorengia ngā paraharaha, ka whakaotia ki te waikawa hei whakakapi i te hohonutanga o te hinu. |
| Tāruatia ngā matūkai mā te rautaki | Whakakotahitia ngā kai whai kiko i te rino me ngā puna huaora C hei whakanui ake i te mimiti o ngā kohuke. |
| Hurihia ngā kōtaha whakakī | Mā te whakarerekē i ngā momo mea kakara me te ranu ia wiki ka ārai i te ngenge o te kai me te kore e hiahiatia he whakarite tāpiri. |
Ngā mea kua akohia e au i ngā tau maha o te tunu kai a te WFPB i te kāinga
Ko te wāhanga kāore tetahi e kōrero ki a koe mō te tunu kai WFPB, ko te āhua o ngā wiki tuatahi e rua he here, ā, ko ngā mea katoa i muri mai he rite ki te herekore. Kia mutu tō toro atu ki te pata, ki te ipu ranu tukatuka rānei hei whakaohooho, ka tīmata koe ki te whakamātau i tō kai. He tino makona ngā pīni i tunua ki te kūmene, te paprika paowa, me te pēhi rēmana whakamutunga. Ehara i te "whakamana mō te kai huawhenua." He makona noa iho.
Ko ngā taputapu i tino whakarerekē i taku tunu kai ko te Instant Pot mō ngā pīni me te mīhini whakaranu tere-rahi pērā i te Vitamix mō ngā ranu. Kāore tetahi o ēnei e hiahiatia ana, engari ka tangohia e rāua te waku i roto i te tukanga. Ko te waku te mea e patu ana i ngā tikanga pai.
I mutu hoki taku ngana ki te tārua i ngā rihi mīti, ā, ka tīmata ahau ki te tunu kai mā te whakamahi i ngā kaha o ngā kai tipu. Kāore te kāpeti tunua e rite ki te reka o te heihei. He rite tōna reka ki te kāpeti tunua, he mea tino reka i runga i ōna ake tikanga. Ko taua panoni hinengaro te mea nui atu i tētahi tunu kai.
Ko te taha taiao e whakakaha ana i te tikanga. Kei te piki haere te hāngai o te kaupapa here hauora o te ao ki te kai tipu-mua mō ngā take e whakapaetia ana e koe: te whakaiti i te whakamahinga o te whenua, te whakaiti i te whakamahinga o te wai, me te tino whakaiti i ngā tukunga hau kati kōtuhi mō ia kaora. Ehara te tunu kai pēnei i te patunga tapu. Ko tētahi o ngā mea tino tūturu ka taea e te tangata takakau te mahi.
Tīmata ki te tunu kai kotahi i tēnei wiki mutunga. Tunua he kohua pīni, tunua he paraharaha huawhenua, ka hanga he ranu tahini. He nui tēnā hei hanga kai e toru, e whā rānei. He pono te ara ako engari he poto.
— Āri
Kua rite koe ki te hōhonu ake i a Huf?
Ko te huri ki te tunu kai tipu-katoa tētahi o ngā whakatau tino whai pānga ka taea e koe te mahi mō tō hauora me te ao. Kua hangaia e Huf he whare pukapuka o ngā rauemi e tautokona ana e ngā taunakitanga hei tautoko i ia wāhanga o taua panonitanga.
Ahakoa kei te tīmata noa koe, kei te whakapai ake rānei i tētahi mahi tipu kua oti kē te whakarite, ka ārahihia koe e te aratohu whakawhiti kai huawhenua katoa a Huf i roto i ngā huringa āhua noho, ngā whakaaro kai, me ngā rautaki mahi hei pupuri i te nekehanga kia mau tonu. Mō te tirohanga hohonu atu ki ngā mahi a tēnei kai mō tō tinana, ka hipokina e te rauemi painga hauora tipu ngā mea katoa mai i te hauora o te ngākau ki te whakaiti i te mōrearea mate pukupuku me ngā whakamārama mārama, tautokona e te rangahau. Ka hono tika te kai i runga i tō pereti ki ō putanga hauora mō te wā roa. Ka hoatu e Huf ki a koe ngā taunakitanga hei mahi i runga i taua hononga.
Ngā Pātai Auau
He aha te tikanga tūturu o te kupu "kai tipu katoa"?
Ko te kai tipu katoa (WFPB) e pā ana ki tētahi kai e hangai ana ki ngā kai tipu kāore i tukatukahia, kāore rānei i tukatukahia kia nui rawa, tae atu ki ngā huawhenua, ngā pīni, ngā witi katoa, ngā hua, ngā nati, me ngā purapura, me te kore e whakaurua ngā hinu kua parakore, ngā huka tāpiri, me ngā hua huawhenua kua tino tukatukahia.
Me pēhea taku whiwhi i te nui o te pūmua mā te tunu kai mai i ngā tipu?
He nui te pūmua e tukuna ana i roto i ngā pīni, ngā pīni kikī, te edamame, te tofu, te tempeh, me ngā kākano hemp mō ia tūnga. Mā te punetēpu kotahi o ngā kākano hemp ka tāpirihia te 10 karamu o te pūmua ki tētahi kai, engari kāore e rerekē tōna reka.
Ka taea e au te tunu kai reka a te WFPB me te kore e whakamahi hinu?
Āe. Ko te whakamaroke i ngā mea kakara i roto i te hupa, te tunu maroke i te wera nui, te tango i te hinu ki te winika, me te whakaoti ki te waikawa ka hanga i te reka hohonu me te kore he ngako tāpiri. Ka whakakapia e te tikanga te hinu, ehara i te reka.
Kia pēhea te roa o te wā e hiahiatia ana hei whakarite i ngā kai tipu?
Mā te whakarite kai mō te 45 ki te 60 meneti i te mutunga wiki ka nui ngā witi kua tunua, ngā pīni, me ngā huawhenua tunua mō ngā rā e whā ki te rima. Mā te whakarite kai kua āraia te wā e whakaritea ana e ngā matapihi 10 ki te 30 meneti ka tere, ka iti hoki te mahi i te huihuinga o te pō.
Me manukanuka rānei ahau mō te korenga o ngā matūkai i runga i te kai WFPB?
Ko ngā matūkai matua hei aro turuki ko te huaora B12, te huaora D, te iodine, me ngā waikawa ngako omega-3. Mā te hono i ngā kai whai kiko rino me ngā puna huaora C ka pai ake te mimiti. E taunakihia ana te tāpiringa B12 mō te hunga e kai ana i ngā kai tipu katoa mō te wā roa.
I tūtohutia
- Me pēhea te huri hei kai huawhenua, taahiraa i te taahiraa: Tō aratohu whakawhiti kai huawhenua whai hua – Te huri hei kai huawhenua
- Te Āhua Noho Huawhenua: Te Whakawhiti ki te Āhua Noho Huawhenua me ngā Kai Tipu
- Te noho hei Vegan: He Aratohu Katoa mō te noho hei Vegan me te Whakawhiti
- Ngā Mea Tipu mō te Ao: Te Pēhanga Taiao mai i te Hanga Kai mai i ngā Kararehe
