Whakarāpopototia te tuhinga:  Kaua e whakaiti i ngā pūmua, whakamātau ki te whakawhiti i te quinoa ki te rīwai, me te horomia i te waiu whakarewa, te kefir. Ko ētahi noa iho ēnei o ngā kai me ngā inu e hiahia ana koe kia whakaurua ki tō kai whai muri i te mahi. Me whakamātau hoki ki te kai i roto i te haora kotahi i muri i te otinga o tō mahi whakangungu, i te mea ko te wā e tino hiahia ana tō tinana ki a ia i te wā e tīmata ana ia ki te tahu kai, ki te whakaora hoki. Ko tāu e kai ai i muri i te whakangungu ka whakanui i ngā painga o te whakangungu. 'He mea tino nui te kai i muri i te whakangungu. Ko te whāinga o tētahi kai hauora i muri i te whakangungu, ko te whakapai ake i te whakaora, te whakaiti i te mamae o te uaua, te whakanui ake i te kaha ki te hanga uaua me te awhina i tō pūnaha ārai mate,' e ai ki a Shona Wilkinson, kaihautū kai matua i NutriCentre. 'Ko te mea pai kia kai i tō kai i roto i te haora kotahi i muri i te otinga o tō mahi. Ko te tatari roa rawa te tikanga kaore koe e whakakii i o toa glycogen, kaore hoki e tino ora, 'i haere tonu ia. E ai ki a Ms Wilkinson, ko te kai tino pai i muri i te whakangungu, ko te kai rānei, he waro me te pūmua. Ko nga tauira pai ko nga muffins witi katoa me te pata nati, nga hua manu i runga i te paraoa witi katoa me te uma heihei me te raihi parauri, te quinoa ranei. Whakamātauria te whakakapi i te quinoa (matau) ki te raihi ina tunu ana koe i tētahi kai i muri i te hākinakina. Ko te hummus me te pita (matau) he paramanawa pai na te mea he warowaihā me te pūmua kei roto. He puna pai o te pūmua me te muka, ka whiwhi te quinoa i ngā maihao o Ms Wilkinson. 'He kai tino pai tēnei hei kai i muri i te whakangungu kia tino whiwhi koe i ngā kai pai,' i whakamārama ia. I whakamāramahia hoki e te tohunga kai he aha te kefir, me te aha i pai ai ki a koe. 'Ka puta te kefir ina whakakotahihia te waiu ki te huakita, ka tukua kia whakamakuku,' i kii ia. He nui te pūmua, ā, ka āwhina ki te whakaora i ō uaua. Ka taea e te pitta witi katoa me te hummus te whakarato i nga waro me te pūmua e hiahiatia ana, i te wa e whai hua ana te aniani ki te enzyme e kiia ana ko te bromelain, he pai mo te aukati i nga whara. Ka taea tonu e koe te kai i tētahi rihi ika me ngā rīpene; engari kia tino mohio koe he ika hinu kei a koe hei utu mo te ika me te hake. Kei roto i te pihikete te waikura e tino nui ana ki te hauora o te prostate me te waihanga, me te rino...
Kei roto i te pihikete te rino, he wāhanga matua o te tuku hāora i roto i ngā pūtau. He nui te pūmua o te kefir waiu whakakakara, ā, ka āwhina i te whakaora uaua. Ko te Bromelain anti-inflammatory i roto i te pīni he whai hua ki te ārai i ngā whara.