Wheke Tote me te Pepa Tio Paramanawa

He tino reka tā mātou wheke tote me te pepa, ā, he tino pai hei tīmatanga, ka tukuna me te tōpana me te huamata rau, hei wāhanga rānei o te pereti kai moana. Ka whakawhiwhia ngā wahi wheke māori, mata, ngawari ki tētahi kakano me te āhua ahurei. Ka tapatapahia kia poraka, kia āhua motuhake rānei, ka pania ki te paninga tote me te pepa reka, kātahi ka tio takitahi. Ka paraihia tēnei hua, kua rite ki te tunu i roto i te oumu tikanga, ka parai hohonu, ka parai papaku rānei. He ngāwari ki te tunu, he tere ki te kai, ā, he reka anake, ka tukuna rānei me te ranu tōpana. He tino pai mō te kāinga, mō ngā toa kawhe, mō ngā wharekai, mō ngā pae inu, mō ngā karapu, mō ngā hōtēra, mō ngā wāhi kai, me ngā taraka kai.
Ehara i te mea he reka noa te calamari paraoa, engari he pai hoki mōu. He puna pai te calamari mō ngā huaora me ngā matūkai nui. He nui te pūmua, he iti te cholesterol, ā, he nui hoki te huaora me te selenium. He mea nui ēnei katoa mō te kai whānui. He pai te wheke hei whakakapi i ngā mīti momona, nō reira i mua i te toro atu ki te poaka, ki te heihei rānei, whakaarohia mēnā ka taea e koe te tunu kai mā te whakamahi i ētahi mowhiti calamari paraoa, i ētahi poro poro rānei. Penapenahia ētahi mowhiti wheke paraoa tio ki roto i tō pouaka tio kia mōhio ai kei a koe he whiringa kai hauora tonu.