I roto i te ao kanapa o ngā kai taiao, e tū ana te paura kūmara papura ehara i te mea nā tōna tae ataahua anake, engari nā tōna āhua kai me te maha o ngā whakamahinga. I ahu mai i te kiko o te kūmara papura, kua tere te rongonui o tēnei paura pai i roto i ngā umanga kai me te hauora. Engari he aha te mea e tino motuhake ai tēnei paura kanapa? Me tūhuratia tōna kōrero, ōna painga, me ōna whakamahinga.
He aha tonu te paura kūmara papura?
Kūmara papurapaura ishe paura pai, whai matūkai i hangaia mai i te kūmara papura kua whakamaroketia, kua hurihia hoki. Ka mau tonu te tae maori, te reka, me ngā painga kai o te huawhenua pakiaka i roto i tēnei paura, ā, he mea rongonui i roto i ngā umanga kai, inu, me te hauora. E mōhiotia ana te kūmara papura mō tōna tae whakamiharo, i ahu mai i ngā anthocyanin — he antioxidants kaha e hoatu ana hoki ki ngā purūpere me te raihi pango te tae hohonu. Ina hurihia hei paura, ka tiakina ēnei matūkai, ka whakarato i tētahi huarahi ngāwari me te pumau ki te whakauru i a rātou ki roto i ngā momo hua.
Haunga tōna ngāwari, ka tukuna e te paura kūmara papura he huarahi ki ngā kaihanga me ngā kaihoko ki te pārekareka ki ngā hua o tēnei pakiaka puta noa i te tau. He pumau, he ngāwari ki te whakaranu, ā, he pai mō te whakamahi i roto i ngā tae taiao, te tunu kai, te whakaranu inu, tae atu ki ngā mea whakapaipai. He pai te hono o tōna reka ngawari me te reka paku ki ngā momo whakamahinga, ā, he mea whai hua, he mea whai hua hoki puta noa i ngā ahumahi.
He aha ngā matūkai kei roto i te paura kūmara papura?
Ehara i te mea he mea reka noa iho tēnei paura kanapa — he tino kai tino pai. He nui ngā muka kai, ngā warowaihā matatini, ngā huaora A me C, te pāhare pākawa, me te rino i roto i te paura kūmara papura. Ko te mea tino kitea, he nui ngā anthocyanin, arā, ngā matū e kitea ana i roto i ngā pūriri me te raihi pango, e whai wāhi ana ki tōna tae papura hohonu me tōna kaha ki te ārai mate.
He mea nui te mahi a ngā anthocyanin ki te whakaiti i te ahotea waikura me te tautoko i te hauora whānui. I te whakakotahitanga me te muka tūturu o te pakiaka, ka āwhina ēnei matū ki te pupuri i te taurite o te nakunaku me te tautoko i te oranga o te ngākau. Hei kai iti-ngako, he nui ngā matūkai, ka tukuna e te paura kūmara papura he taurite pai i waenga i te reka me te kai totika.
He aha te paura kūmara papura e kiia ai he puna ārai mate taiao?
Ko ngā anthocyanin kei roto ikūmara papurakua whānuitia te rangahau mō ō rātou mahi ārai-mate. Ka āwhina ēnei matū ki te whakakore i ngā rauropi kore utu kino i roto i te tinana, ka taea te kino i ngā pūtau me te whakateretere i te koroheketanga. Mā te whakauru i te paura kūmara papura ki roto i tō kai, kei te tāpiri koe i tētahi tikanga tiaki taiao ki te ahotea waikura.
Hei tāpiritanga, kua honoa ngā anthocyanin ki te whakapai ake i te mahi a ngā oko toto me te whakaiti i te mumura. Ina kainga i ngā wā katoa hei wāhanga o te kai taurite, ka whai wāhi atu ki te hauora o te kiri, te whakapakari i te ārai mate, me te oranga whānui — ka waiho te paura kūmara papura hei hoa ataahua me te oranga tinana.
Me pēhea te whakamahi i te paura kūmara papura i roto i te kai me te inu?
Ko tētahi o ngā kaha nui o te paura kūmara papura ko tōna maha o ngā whakamahinga. I roto i ngā inu, ka taea te whakaranu ki ngā inu whakamomona, ki ngā inu rāti, ki ngā inu pūmua rānei hei whakaputa i te tae me ngā matūkai māori. I roto i te tunu kai, ka tāpirihia he tae papura kanapa ki ngā keke, ki ngā macaroni, me ngā muffin, me te kore e whakamahi i ngā tae horihori.
I roto i ngā rihi reka, ka taea te whakamahi hei tae i te rimurapa, i te nūru, i te kiri tāmi rānei. He pai ki ngā kaihanga kai te whakamahi i roto i ngā kai mātotoru, i ngā pata, me te ōti inamata hei whakapaipai i te tirohanga me te hokohoko hauora. Nā tōna pumau i raro i te wera me te māramatanga, he mea tino pai mō ngā tono tae kai taiao puta noa i ngā ahumahi.
He aha ngā matūkai kei roto i te paura kūmara papura?
Paura kūmara papuraHe nui ngā matūkai nui pēnei i te muka kai, te huaora C, te pāhare pākawa, te rino, me te manganese. Heoi, ko tōna wāhanga tino motuhake ko te anthocyanin — he momo flavonoid e mōhiotia ana mō ōna āhuatanga antioxidant. Ka āwhina ēnei matū ki te tiaki i te tinana mai i te ahotea oxidative, te whakaiti i te mumura, me te tautoko i te hauora o ngā pūtau. Kei roto hoki i te paura ngā warowaihā matatini e whakarato ana i te pūngao e tukuna puhoi ana, e pai ai hei tāpiri ki ngā kai taurite me ngā hua e aro ana ki te hauora.
Hei tāpiritanga, he iti noa te ngako me te cholesterol i roto i te paura kūmara papura, ā, he kai tipu ma, he pai mō te tini o ngā kaihoko. Ka tautokona e te nui o te muka te nakunaku me te hauora o te puku, ā, ko te noho mai o ngā huaora me ngā kohuke ka tautoko i te ārai mate me te mahi pākia o te tinana. Mā tēnei huinga ahurei o te tae, te reka, me te kai totika ka waiho hei kai tino pai.
He aha ngā hua o tēnei mea ki te kiri me te ārai i te koroheketanga?
He pai hoki ngā tae kanapa e hoatu ana te tae papura ki te kūmara. Ka whakatairangahia e ngā anthocyanin me te huaora C te hanganga collagen, ka tiaki i te kiri mai i ngā kino o te hihi UV, ā, ka tautoko i te ngāwari o te kiri. Ka āwhina hoki rātou ki te whakaiti i te āhua o te mangu mā te whakapai ake i te rere o te toto.
He rerekē tēnei i ngā tāpiringa whakapaipai hangai, ka puta mai ēnei painga mā te paura kūmara papura, mā te kai totika. Mā te kai auau ka āwhina i te kiri kia kanapa ake, kia tiakina hoki mai i ngā āhuatanga kino o te taiao.
He pai te paura kūmara papura hei tae kai māori?
Āe. Nā te pikinga ake o te hiahia o ngā kaihoko mō ngā kai kāore he tohu ma, kāore hoki he tāpiringa, kua noho te paura kūmara papura hei tētahi o ngā tae taiao e tino hiahiatia ana. Ka puta he tae pumau, kanapa, e mau tonu ana i te wā e tunu ana, e tunua ana, e whiti ana hoki te rā.
Nā tēnei ka rongonui ai i roto i ngā umanga hanga reka, miraka, me te inu. Haunga te ataahua, he uara kai anō hoki tōna — he mea kāore e taea e te tae hangai te tuku.
Me pēhea te penapena me te whakamahi i te paura kūmara papura?
Hei pupuri i tōna tae kanapa me tōna āhua matūkai, me penapena te paura kūmara papura ki tētahi wāhi hauhautanga, maroke, kia matara atu i te rā tika. Mēnā ka hiritia pai, ka taea te pupuri i tōna hou mō te 12–18 marama.
Ka taea te whakauru ngāwari ki ngā tohutao o ia rā — mā te 1–2 tīpune noa ka taea te whakarei ake i te reka me te āhua o tō kai. He huarahi watea tēnei ki te pārekareka ki ngā painga o te kūmara papura, me te kore e hiahia ki te tihore, ki te koromamao, ki te whakaranu rānei.
- Tohutoro
- Chen, M., Li, X., & Xu, Y. (2021). Ngā anthocyanin i roto i te kūmara papura: Te tango, te pumau, me te mahi koiora. Food Chemistry, 346, 128905. https://doi.org/10.1016/j.foodchem.2021.128905
Huang, Y., & Chen, J. (2020). Ngā pānga o ngā tikanga whakamaroke ki ngā āhuatanga ārai mate o te paura kūmara papura. LWT - Pūtaiao Kai me te Hangarau, 133, 110116. https://doi.org/10.1016/j.lwt.2020.110116
Li, S., Wu, B., & Yang, C. (2019). Ngā painga hauora o te kūmara papura whai kiko ki te anthocyanin me ōna whakamahinga pea. Journal of Functional Foods, 56, 275–284. https://doi.org/10.1016/j.jff.2019.03.030
Tang, Y., Cai, W., & Xu, B. (2015). Ngā Kōtaha o ngā phenolics, carotenoids me ngā kaha ārai-waikura o ngā kūmara mā, kōwhai, karaka me te papura kua tukatukahia i te wera. Food Chemistry, 172, 943–950. https://doi.org/10.1016/j.foodchem.2014.10.118
Zhang, Z., & Zhao, L. (2022). Te whakamahinga o ngā anthocyanin kūmara papura hei tae kai māori: Te pumau me te pūmanawa. Foods, 11(4), 592. https://doi.org/10.3390/foods11040592
Te Whakahaere Hauora o te Ao (WHO). (2021). Pepa Mōhiohio mō te Kai Hauora. Geneva: WHO Press.
Te Tari Ahuwhenua o Amerika (USDA). (2023). Ipomoea batatas (kumara papura) – FoodData Central. Washington, DC: USDA.
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