Tātaitai Konakona

Ka rerekē te maha o ngā karaori e hiahiatia ana e tētahi pakeke ia rā e ai ki tōna pakeke, ira, rahinga tinana, me tōna taumata hohe. Ka tohu ngā aratohu kai a Te Manatū Hauora o Aotearoa ki ngā herenga kaha kua whakamanahia i rite tonu ki ngā paerewa ā-ao. Hei aratohu noa, ko ngā wāhine pakeke noa iti ko te 1,800–2,200 kcal/rā me ngā tāne pakeke 2,200–2,800 kcal/rā, ā ka nui ake mō ngā tāngata hohe ake. Ko ngā Aratohu Kai me Whakahohe mā ngā Pakeke o Aotearoa a Te Manatū Hauora e tūtohu ana ki te aro ki te pai o ngā kai me ngā wāhanga tika engari ehara i te tātau karaori tōtika. Heoi anō, he taputapu pai te mōhio ki ngā karaori mō te whakahaere taumaha. Ko ngā rēti mōmona o ngā pakeke o Aotearoa (tata 34% o ngā pakeke he mōmona) e tohu ana i te nui o te taurite kaha. Me arotahi ngā hiahia ā-tāngata e tētahi tohunga kai kua rēhitatia. Puna: NZ Ministry of Health — Eating and Activity Guidelines (health.govt.nz).

Ko te BMR (Rēti Matatū Pūtake) ko te maha o ngā karaori e hiahiatia ana e tō tinana hei tiaki i ngā mahi pūtake i te okioki katoa — manawa, hurihanga toto, hanganga pūtau, me te whakarite mahana. Ko ia te kaha iti rawa e ora ai koe, ā e tohu ana ki tata 60–75% o ngā whakapaunga kaha rā katoa. Ko te TDEE (Tapeke Whakapaunga Kaha Rā Katoa) e tāpiri ana i ngā hohe katoa ki runga i te BMR — ngā korikori, hikoi, mahi, me te maunu kai (te pānga mahana o te kai). Ko te TDEE te tapeke e hiahiatia ana e koe kia tutuki ai hei tiaki i tō taumaha o nāianei. Ko te kai i raro ake i te TDEE ka hanga i tētahi hapa karaori (heke taumaha); ko te kai i runga ake i te TDEE ka hanga i tētahi ōrite nui ake (piki taumaha). Ko ngā pūtake BMR noa ko te whārite Harris-Benedict me te whārite Mifflin-St Jeor (e kiia ana he tino tika ake mō ngā taupori ōnaianei). Ko te nuinga o ngā tātaitanga karaori ka whakamahi i te TDEE hei pūtanga matua. Puna: EASO; NZ MOH (health.govt.nz).

Hei heke taumaha toitū, me kai iti ake ngā karaori i ō tūāhukihuki (tētahi hapa karaori). Ka tātai tētahi tātaitanga karaori i tō TDEE e ai ki tō teitei, taumaha, pakeke, ira, me tō taumata hohe. Ko te hapa e tūtohuhia ana noa mō te heke taumaha haumaru, toharite ko te 500 kcal/rā i raro i te TDEE, ka hanga i tētahi heke o tata 0.5 kg ia wiki. Kāore ngā hapa nui ake i tūtohuhia me kore he maru rata, nā te mea ka puta pea ko te ngenge uaua, ngā hua kore, me te heke o te mahi-ā-tinana. Ina mōhio ana koe ki tōu tatū karaori whāinga, whakamahia tētahi taupānga pakiwaituhi kai (hei tauira, MyFitnessPal) hei aro haere i ngā ākuanei. Arotahi ki ngā kai katoa huhua-matū — huawhenua, pūmua iti-ngako, kūiti, me ngā māpuna katoa — e hāngai ana ki ngā aratohu a Te Manatū Hauora o Aotearoa. Arohia me urupare ia 4–6 wiki ka huri tō taumaha. Rapua tō rata, tohunga kai rānei mēnā he āhua hauora. Puna: NZ Ministry of Health (health.govt.nz).

Mā ngā Aratohu Kai me Whakahohe mā ngā Pakeke o Aotearoa a Te Manatū Hauora (i whakahoutia i te tau 2020) e homai ngā tūtohu kai ora e tautokona ana e ngā taunakitanga. Anei ngā aratohu matua: te kai i ngā kai kanorau mai i ngā rōpū kai matua e whā (huawhenua me ngā hua; ngā kai māpuna; miraka me ngā hua miraka; kūiti, nati, kākano, ika, hēki, poaka-rēhia, me te mīti whero); te kai i te nuinga o ngā huawhenua me ngā hua ia rā; te kōwhiri i ngā māpuna katoa me ngā kai muka-teitei; te kōwhiri i ngā miraka me ngā hua miraka ngako-hekenga; te kōwhiri i ngā mīti iti-ngako me ngā kōwhiringa iota-iti; te ārai i ngā kai me ngā inu ngako-tūāhukihuki-teitei, iota-teitei, me ngā huka-teitei; me te inu nui i te wai. Hei tāpiri, ka ākiakina e ngā aratohu ngā hohe tinana ā-tikanga o neke atu i te 150 mēneti hohe māmā ia wiki. Kāore he whāinga karaori rā tūāpono e ōtiumia ana, nā te mea he rerekē ngā hiahia ā-tāngata. Puna: NZ Ministry of Health — Eating and Activity Guidelines (health.govt.nz).