Contents
No nā makahiki he ʻumi a ʻoi aku, ʻo Dan Buettner, kahi mea huakaʻi a me ka mea kākau o The Rules of Longevity, aʻu i kākau ai e pili ana, e hana pū ana me kahi hui o ka poʻe loea e aʻo i nā wahi polū o ka honua - nā wahi kahi e ʻoi aku ai ka manaʻo o ka poʻe ma mua o kahi e noho ai. a i 100 mau makahiki a ʻoi paha. ʻO ia mau moku e pili ana i ka mokupuni Helene ʻo Ikaria, nā mauna kiʻekiʻe o Sardinia, ka Nicoya Peninsula ma Costa Rica, ka mokupuni ʻo Okinawa i Iapana a me ke kūlanakauhale Kaleponi ʻo Loma Linda.
Akā pili ia i ka noho ʻana ma kahi mamao. Kūleʻa ka poʻe noho o ke kūlanakauhale nui i kēia manawa me nā mea hoʻomākaukau ʻē aʻe. Ke hoʻomanaʻo nei i ka lepo wale nō me ka mauʻu ʻole e hāʻawi i ka mea kanu, ʻo ka mea mua e hoʻāʻo e hoʻopau i nā ʻano ʻai maikaʻi ʻole.
10 mau ʻano ʻai maikaʻi ʻole maikaʻi ʻole
- ʻO ka ʻai nui ʻana i ke kō
- Pau ka paʻakai
- Kaohi ʻana i ka hopu ʻana me nā huaʻāpelu paʻalima
- Hoʻololi i ka ʻiʻo a me ka iʻa me ka meaʻai kēpau
- Hana hoʻomāinoino cereal ʻaina kakahiaka
- ʻO ka ʻai ʻana i ka nui o nā huahana ʻiʻo i hana ʻia
- ʻO ka pīhoihoi nui loa me nā papaʻai
- ʻO ke alo i ka papaʻai o nā mea ʻai i kūʻai ʻia
- Passion no nā mea inu ʻona
- ʻO ka hōʻino ʻia o nā synthetic vitamina synthetic a me nā mea hoʻopihapihaʻai
Ua ʻike ka poʻe loea i ka hoʻopau ʻana o kahi kanaka o kēia manawa a aneane he 17 teaspoon o ke kō i kēlā me kēia lā (a he 6 mau teaspoon no nā wahine a he 9 mau teaspoon no nā kāne i manaʻo ʻia he maʻa mau ma nā ʻāina he nui).
I kēia manawa ʻaneʻane loaʻa nā kō i nā huahana a pau ma ka mākeke nui (i kēlā me kēia ʻano). Heʻoiaʻiʻo loa kēia no nā mea inu: soda momona, i manaʻo ʻia he "kūlohelohe" nā lemonade, nā wai mai nā pūʻolo.
Me ka ʻole o ka paʻakai, ʻaʻole hiki i ke kino o ke kanaka ke hoʻokō i nā hana physiological e pono ai. Akā ʻo ka nui o ka paʻakai (ʻoi aku ma mua o 1 teaspoon i kēlā me kēia lā) hiki ke hōʻeha.
I ka ʻoihana o kēia lā, like ke ʻano o ka paʻakai me ko ke kō. Aia ia i lawa (a i ʻole keu aku) nui i ʻaneʻane i nā huahana i kūʻai ʻia. Inā mākou e noʻonoʻo i ka loaʻa ʻana i kahi kanaka i kahi ʻāpana o ka paʻakai mai nā mea kanu a me nā huaʻai āna e ʻai ai i kēlā me kēia lā, a hoʻohui i ka paʻakai mai kahi ʻeke o nā ʻāpana a hiki i kēia, ua maopopo no ke aha e hoʻonui ai i ka helu o 1 teaspoon e 2 a i ʻole 3 mau manawa.
ʻIke ʻia ka hiki i ka lawe ʻana i ka paʻakai ke alakaʻi i nā malfunction o ka ʻōnaehana cardiovascular, nā puʻupaʻa, nā aʻa, a me nā ʻōpū o ka gastrointestinal.
Ma 99% o nā hihia, ʻo ke kanaka e noho maoli ana i ka hana ma ka lā palena manawa ʻaʻole ia e nahu me kahi hapa o ka broccoli - hopu ʻo ia i ka ʻāʻī me kahi mea ʻono a i ʻole "ʻino" (kahi pā kokoleka, kahi ʻāpana pizza a i ʻole kahi marshmallow banal, i hūnā ʻia ma ka papa no ka "hope hope" i kēlā me kēia limahana keʻena ʻelua).
ʻO ia mau ʻōpelu e kumu i kahi lele nui i ke kō kō, hoʻonāukiuki i nā mea loaʻa i ka lolo i kumu i ka hilinaʻi o ke kō. Eia kekahi, nā meaʻai e like me pizza a ʻīlio wela paha, ʻai ʻia me ka wikiwiki, hoʻololi ʻia i momona i ke kino kokoke i ka wikiwiki uila.
ʻAe, wikiwiki ka tuna hiki, akā ʻaʻole olakino. ʻO ke kumu ka nui o nā mea i loko o ka pahu pono'ī, a me ka nui o loko. ʻO ka Bisphenol-A (BPA) kahi hui kemika i loaʻa i loko o ka uhi o loko o nā kini (koe naʻe nā pūʻolo i loaʻa kahi hōʻailona kūpono ma ka lepili). E like me kāu e ʻike ai, hiki i kēia estrogen synthetic ke hana i ke ʻano a me ka hoʻomohala ʻana o nā ʻano maʻi āpau - mai ka maʻi diabetes a i nā pilikia me ka hāpai ʻana.
ʻOiaʻiʻo, ʻai ʻia i kekahi manawa i ʻai ʻia, a berena paha, ʻaʻole e lawe ʻia ka pōʻino i ke olakino. Akā kūlike ʻole i ka hoʻolaha ʻana, ʻaʻole lākou e hoʻokokoke i kahi kanaka i ke kiʻi i makemake ʻia nona nā ʻano mea ʻai olakino ʻaʻole ia he huaʻōlelo ʻole.
ʻO ka mea mua, ʻo ia mau huahana ma kahi ʻoihana ʻoihana e hana nui ʻia, ma muli o ia mea ua aneane nalowale lākou i kekahi mau waiwai pono. ʻO ka lua, hoʻokomo pinepine ka cereals ʻaina kakahiaka i ke kō, nā hua candied a me nā mea pono ʻole ʻē aʻe e hoʻopau i ka momona i kou moeʻuhane o kahi pūhaka lahilahi.
I kēia mau lā, ua hoʻokomo ʻo WHO i nā huahana ʻiʻo i hoʻoponopono ʻia (jerky, puhi, canned) i loko o ka māhele carcinogenic. Hoʻohālikelike ka poʻe akamai i ka pōʻino mai ka ʻai ʻana i ia mau mea ʻono me ka puhi paka a me ka inu ʻona.
ʻAʻole ia e pili ana i nā papaʻai pākahi (ma hope o ke kaʻina o nā loiloi kūpono) i koho ʻia e ka loea. A e pili ana i nā papaʻai e hōʻike ana i ka hoʻonele honua, kahi a "kanaka" e kuhikuhi ai iā ia iho i mea e hoʻokō ai i kekahi mau manaʻo kuhihewa.
Hōʻoia ka poʻe loea i nā ʻōnaehana pono ponoʻī i wae ʻia a me ke kū mau o ke kino i kahi ʻano o ka hoʻonele (e laʻa me ka hōʻole loa ʻana i nā huaʻaleʻa a me ka hilinaʻi ʻana i nā protein) ʻaʻole ia e alakaʻi i kekahi mea maikaʻi. I ka hihia maikaʻi loa, e hoʻokō ʻoe i nā kumukūʻai kaupaona i makemake ʻia, akā ʻaʻole hiki iā ʻoe ke hoʻopaʻa iā lākou no ka manawa lōʻihi, ʻaʻole wale ʻoe e hoʻihoʻi i nā kilokilo nalowale, akā e loaʻa pū kekahi. A ʻo ka mea ʻoi loa, e hōʻino ia i kou olakino a loaʻa nā pilikia me nā puʻupaʻa, ka puʻuwai, ka ʻili, ka lauoho a me nā kui.
E hoʻomanaʻo, ʻaʻole hiki i nā hale ʻaina meaʻai wikiwiki ke hāʻawi i kahi ʻāpana pipi maikaʻi maikaʻi, kahi steak o ka salmon maikaʻi, a i ʻole he salakeke o nā kukama, nā tōmato a me ka seleri. E hoʻokomo pono ka papa kuhikuhi i kahi mea hoʻohui i ke ʻano o kahi kīʻaha a lole paha. ʻOiaʻiʻo, i ka hapanui o nā hihia, ʻaʻole e hana ʻia kēia "bonus".
Me ke kōkua o nā kīʻaha, nā mea hana "mask" ʻaʻole nā huahana kiʻekiʻe loa. A i ʻole e ʻimi wale lākou i ka pahuhopu o ka hoʻohana ʻana i kēia mau ʻuala a me nā lole e hoʻoulu ai i ka makemake o ka mea kūʻai aku a kiʻi iā ia e kūʻai i kahi lawelawe ʻē aʻe, e like me ka french fries.
ʻO ka ʻoiaʻiʻo ʻo ka ketchup maʻamau ka mea ʻaʻole wale i nā tumato, ka wai, ka paʻakai a me ka pepa, a ʻo ka lole salakeke ʻo Kaisara e kaena nei i kahi papa inoa o nā laina 8-9. Ma laila ʻoe e ʻike ai i ke kō (i nā nui he nui), sodium benzoate, propylene glycol alginate, a me ethylenediaminetetraacetic acid (EDTA). ʻAe, aia he mea liʻiliʻi ma aneʻi, akā hana kēia mau sausa e like me ka lāʻau, e koi ana iā mākou e waiho mau i kahi i loko o ka pahu hau no lākou.
He aha ka mea i ʻoi aku ka maikaʻi ma mua o nā aniani o ka waina a i ʻole kekahi mea i ʻoi aku ka ikaika i ka pō Pōʻalima, no ka mea maikaʻi ka wai ʻona no ke kōkua ʻana iā ʻoe e hoʻomaha. Akā kūlike ʻole ka poʻe loea.
ʻO ka mea mua, hōʻoia ka poʻe narcologists ʻaʻohe lāʻau o ka waiʻona i hiki ke noʻonoʻo ʻia he palekana no ke olakino. ʻO ke kānāwai o kēlā me kēia lā "ʻaʻohe ʻulaʻula o ka ʻulaʻula i ka pō" ʻaʻohe mea e pili ai i nā ʻano hana olakino olakino.
ʻO ka lua, kāhea nā meaolaʻai i ka waiʻona kekahi o nā kumu nui o ka momona. ʻO ka waina, ma ke kumu, kiʻekiʻe loa i nā calori (100 ml o ka waina maloʻo i loaʻa ma kahi o 70 kcal), a hoʻonāukiuki hoʻi i ka makemake, e koi iā mākou e kauoha i ka mea ʻono ma hope o ka ʻai ʻana i ka pā tī.
ʻAʻole weliweli nā pākana synthetic synthetic na lākou iho. ʻO kahi mea hoʻopihapiha hoʻopihapiha kiʻekiʻe kiʻekiʻe mai kahi mea hana lāʻau lapaʻau kaulana e like me kāna waiwai i kahi kūlohelohe. Eia hou, aia kekahi mau hihia inā ʻaʻole hiki ke kū i ka pilikia me ka ʻole o nā complexes vitamina - no ka laʻana, ke hiki ʻole ke hoʻopiha i ka nele o kahi nutrient kikoʻī i nā ala kūlohelohe.
ʻO ka ʻoiaʻiʻo ka makani o ka poʻe e pili ana i nā mea hoʻopiliʻai. Me he mea lā inā ʻōlelo ka pōpō "ʻaʻole ia he lāʻau", a laila hiki ke koho ʻia ka huahana nāu iho a hoʻopau ʻia i nā nui palena ʻole.
ʻAʻole maʻalahi nā mea āpau e like me ka mea. ʻO ka mea mua, pono e kuhikuhi ʻia e nā kauka ma hope o ke kūkā ʻana i nā meaʻai. ʻO nā lehelehe wahaheʻe i ka hapanui o nā hihia i ka wēlau o ka hau. ʻAʻole paha ia he banal nele o ka wikamina E, akā, no ka laʻana, hoʻomohala anemia. ʻO ka lua, ke kūʻai ʻana i nā huakini vitamina, ʻaʻole paha ʻoe e ʻike pehea e hoʻohui ʻia ai nā mea hoʻohui i kā lākou haku mele ʻana. I ka hihia maikaʻi loa, ʻaʻole paha ka hopena, a ma ka hihia ʻoi loa, hiki iā ʻoe ke loaʻa kahi pilikia ʻē aʻe.
Pehea e hoʻopau ai i nā ʻano maikaʻi ʻole
Ke ʻōlelo lākou mai ka maikaʻi a i nā ʻano ʻai maikaʻi - ke ola holoʻokoʻa, disingenuous lākou. ʻOiai, ʻoiaʻiʻo, ʻo ka hoʻopau ʻana i nā ʻano hana maikaʻi ʻole ka ʻai ma mua o ka hāʻawi ʻana i ka pika a i ʻole ka waiʻona i ka Pōʻalima. ʻO ke aloha no ka wai ʻona, ʻumeʻume puhi, ʻāpana paʻakai, nā waiū waiū momona, ʻaʻole ia he maʻa ma ka pae home ʻO ka makemake hormonal.
Hoʻolālā ʻia ke kino o ke kanaka ma ke ʻano i ka wā o ke kaumaha, a i ʻole ke kaumaha, pono ia i nā meaʻai e hiki ke hoʻonui i nā pae dopamine. ʻOiaʻiʻo, ʻaʻole lawa ka hormone o ka hauʻoli a me ka hauʻoli i kahi zucchini grilled hou, a hiki i kou lima i ka pahu kokoleka.
Eia kekahi, nā meaʻai i loko o ka nui o ke kō e hana i ka mea kolohe iā ia. ʻAʻohe mea kupanaha, e like me ka ʻōlelo a ka poʻe loea, ʻo ka hilinaʻi ʻana i ke kō i nā manawa he nui aku ka ikaika ma mua o nā lāʻau ikaika.
E haʻalele i nā ʻano ʻai maikaʻi ʻole, pono ʻoe:
- Hoʻopau a hōʻemi paha i nā haunaele hormonal i loko o ke kino (kokoke i nā mea āpau e pili ana i ka "hana" o ka estrogen a me ka progesterone i loko o ke kino wahine - mai kahi ʻano banal e ʻono i nā makemake);
- Lawe pono i ka kaohi o ka hoʻohana ʻana i nā lāʻau hormonal (ʻōlelo ka poʻe loea i hiki i nā lāʻau hormonal contraceptive o kēia manawa ke hoʻonui i ka makemake a me ka hōʻino ʻana i ka maikaʻi o ka ʻili);
- E hoʻohaʻahaʻa i ka helu o nā hanana koʻikoʻi i ke ola (e hoʻomanaʻo i ke koʻikoʻi ke kumu o ke kino e hana i ka cortisol, i hāʻawi i ka hōʻiliʻili o ka momona a luku i nā mākala);
- E hāʻawi i ka maʻamau o ka ʻai ʻana me ka ʻāwīwī (e hoʻokaʻawale i kahi manawa no ka ʻai ʻana e nau pono i ka meaʻai - no laila e hele wikiwiki mai ka māʻona);
- Mai hoʻolaʻa i ka meaʻai me ke kō a me ka paʻakai i ka wā kuke (hana i kēia ke mākaukau ka huahana - ma kēia ala e hōʻoia ʻia ʻoe e hoʻohana i ka mea hoʻowalewale liʻiliʻi);
- Hōʻalo i nā meaʻai me nā mea hoʻonanea ʻono (ʻaʻole e kōkua nā mea hoʻonanea i ke olakino o kou kaumaha, a hiki iā lākou ke hoʻonāukiuki i nā kuko ikaika loa no nā mea ʻono);
- E haʻalele mālie i ka maʻamau o ka inu ʻana i nā hopena pule (ma ka liʻiliʻi no ka pono o ka hoʻokolohua, kau i kahi kapu ma ka waina maloʻo no ʻelua mau pule, a e hoʻomaikaʻi i ka ʻili, e hoʻēmi ka pehu, a me ka ʻike o ka calorie o kēlā me kēia lā o e emi mālie ka papaʻai).
ʻO nā keu pono o ka meaʻai kūpono
E hūnā, ʻo ka meaʻai ka wahie o ke kino. A ke hilinaʻi nui nei ke olakino i kona ʻano, i nā hui ʻana e pau ai ia. Ua lilo i ʻano maʻamau nā ʻano ʻai pololei i kēia mau lā. Ke hele wikiwiki nei ke ʻano o ke olakino olakino i lohe ʻole kahi kuli wale nō e pili ana iā PP (pono kūpono).
ʻO ka Vegetarianism, veganism, ʻai meaʻai maka, paleolithicʻai ... ʻAʻole koi nā mea ʻai i nā mea mālama i nā ʻōnaehana nutritional kikoʻī. Hōʻoiaʻiʻo lākou e pōmaikaʻi wale ke kino mai ka papaʻai kaulike.
Wale ma ke aʻo ʻana e ʻai kaulike, hiki iā mākou ke kōkua i ka hana o ke kino me ka ʻole o ke keakea a hoʻoliʻiliʻi i nā makaʻu o ka maʻi maʻi (ʻo ka helu 1 o ka make ma ka honua), diabetes, obesity, immune and cancer maʻi.
Pehea e hana ai i nā ʻano meaʻai olakino
Pono ʻoe e hoʻomaopopo ma aneʻi, e like me nā ʻoihana ʻē aʻe e pili ana i nā mea noʻeau a kiʻekiʻe (a ʻo ko mākou kino wale nō), ʻaʻohe pono e wikiwiki. Inā kū koke kekahi mau hana, e manaʻoʻiʻo iaʻu, e loaʻa i ke kino kahi ala e hana ʻole ai no ka pohō wale, akā e waiho pū kekahi i kahi mea mālama.
Ua like ia me nā maʻa. Lawe ʻia kahi manawa no ka papaʻai hebedoma, ke hoʻomaka ʻoe e ʻai i ke olakino a me ke kaulike, e lilo i hoʻokahi mahina, a laila i kahi ʻano nohona.
I mea e kōkua ai i kou kino e pāʻani ma nā lula hou, e hoʻohana pono i kēia mau ʻōlelo aʻoaʻo.
- Wehe i nā papaʻai papaʻai me nā momona trans (ʻike ʻia lākou i nā meaʻai i hana i ka hana koʻikoʻi);
- ʻAi i nā meaʻai āpau (ʻaʻole i loko o lākou nā mea hoʻopōʻino e like me ke kō, nā aila i hana ʻia, nā mea momona i hana ʻia, a hoʻolilo ke kino i nā calorie i kā lākou hana ʻana);
- E makaʻala no ka nui o nā waikawa momona omega-3 i ka papaʻai (nā iʻa aila a me nā ʻano flax e kōkua);
- Hana i kahi loiloi i ka lumi kuke (ʻo kahi laʻana, hāʻawi i nā pā nui i ka makemake i nā mea liʻiliʻi - ma kēia ala e ʻai ai ʻoe i ka mea liʻiliʻi loa);
- Hoʻonohonoho i kēlā me kēia manawa i ka detox kō, inā he mau lā he nui ke kō i kahi ʻano a i ʻole kekahi e kāpae loa ʻia mai ka papaʻai (ʻo ia mau "ʻai" e kōkua iā ʻoe e hoʻonāwaliwali i kou ʻiʻini i nā mea momona);
- Kuke ma ka home (no laila e ʻike pono ʻoe i ka haku ʻana o ka pā a me nā mea ʻono āu e lawelawe ai);
- E hōʻoia i ka loaʻa o ka wai inu maʻemaʻe (hoʻohuikau pinepine mākou i ka pōloli me ka make wai).
20 mau ʻano hana olakino olakino
E hoʻi iā Dan Buttner a me kāna Rula Longevity. Ua ʻike nā loea i nā kenekulia i nā wahi like ʻole o ka honua i nā lula a me nā ʻano ʻai like ʻole. ʻAʻole lākou i helu i nā kalori, mai lawe i nā wikamina, a mai kaupaona i ka gram o ka protein. Ma hope o ke kālailai ʻana i nā hopena o ke aʻo ʻana ma mua o 150 i mālama ʻia i nā ʻāpana polū ma luna o ke kenekulia i hala, ua ʻike ʻo Buettner a me kāna mau hoa hana i nā lula he 15 mau kenekulia i hoʻohui i ka poʻe kahiko e noho ana ma ka honua. Hiki iā ʻoe ke heluhelu e pili ana i nā ʻokoʻa o ka papaʻai o kēlā me kēia o nā "ʻāpana polū" i kaʻu kūlana ma aneʻi.
- 95% o ka papaʻai pono nā mea kanu mea kanu
I kēlā me kēia o nā Zona Blue, nā kīʻaha a me nā legume holoʻokoʻa e hoʻomalu i ka papa ʻaina ma loko o ka makahiki. ʻAi nā Centenarians i nā mea kanu kau i ko lākou ʻano hoʻohanohano āpau, a no ka hoʻoilo ua paʻakai lākou a hoʻomaloʻo paha i ke koena. ʻO nā mea ʻoi loa o nā meaʻai maikaʻi loa no ka lōʻihi ke ola i nā lau lau ʻōmaʻomaʻo. Ua hōʻike ʻia nā noiʻi i ka helu make ma waena o ka poʻe waena i ʻai ma ka liʻiliʻi i ke kīʻaha o nā greens kuke i kēlā me kēia lā ka hapalua o ka poʻe i ʻai ʻole i nā greens.
- ʻai ʻiʻo ʻaʻole i ʻoi aku ma mua o ʻelua manawa o ka pule
ʻAi nā ʻohana ma ka hapa nui o nā ʻAina ʻAla i kahi ʻiʻo liʻiliʻi - maʻamau e hoʻohui wale ʻia e hoʻohui i kahi ʻono hou i nā meaʻai kū hoʻokahi. E ho'āʻo e kaupalena i ka ʻiʻo i kāu ʻai: ʻaʻole iʻoi aku ma mua o 60 grams a ʻaʻole ʻoi aku ma mua o 5 mau manawa i ka mahina. E koho i ka moa, hipa a me ka pipi mai nā mahiʻai kūloko. ʻO ka ʻiʻo i loko o nā ʻāpana ʻulaʻula mai nā holoholona manuahi e ʻai a ʻai paha i nā meaʻai kūloko, ʻo ia paha ka hopena o nā waikawa momona omega-3 kiʻekiʻe.
- ʻAi a hiki i ka 90 gram o ka iʻa i kēlā me kēia lā
ʻO ka Adventist Health Study - ka hapa nui o nā kamaʻāina o Loma Linda - kahi i komo ai ka poʻe ʻAmelika 2002 mai ka makahiki 96, ua ʻike ka poʻe i ʻai i ka iʻa liʻiliʻi i hoʻokahi lā i kā lākou ʻai mea kanu. Ma nā ʻāpana ʻulaʻula, ʻo ka iʻa kahi mea maʻamau o ka ʻai i kēlā me kēia lā. ʻO nā koho maikaʻi loa he sardines, anchovies, a me ke cod - ʻaʻole lākou e hōʻiliʻili i ka nui o ka mercury a me nā mea ʻē aʻe. Ma ʻaneʻi ʻoe e ʻike ai i kekahi mau manaʻo hou aʻe e pili ana i ka mea a me ka nui o ka iʻa e hoʻokomo i kāu meaʻai.
- E ʻoki i ka waiū
ʻAʻole mākaukau ka ʻōnaehana hoʻoheheʻe kanaka no ka assimilation o ka waiū bipi. Loaʻa i ka poʻe ma nā ʻāpana uliuli ka calcium e pono ai lākou mai nā mea kanu. No ka laʻana, hāʻawi ke kīʻaha o ke kāpeti i kuke ʻia e like me ka nui o ka calcium e like me ke aniani o ka waiū. E heluhelu e pili ana i nā kumu kanu calcium ʻē aʻe ma aneʻi. Eia nō naʻe, ʻo nā huahana e pili ana i ka waiū kao a me ka hipa e like me ka yogurt a me ka paʻakai he mea maʻamau i ka ʻai kuʻuna o ka poʻe o Icaria a me Sardinia.
- Palena i kāu ʻai hua manu
Ma nā ʻāpana ʻulaʻula, ʻai wale ka poʻe i hoʻokahi hua manu i kēlā me kēia pule: no ka laʻana, ʻai nā poʻe o Nikoi i nā hua manu a hoʻokomo iā lākou i loko o nā tortilla kulina, ʻoiai ma ka mokupuni ʻo Okinawa, hoʻohui ʻia nā hua i hoʻolapalapa ʻia i ka sopa. E ho'āʻo e hoʻololi i kāu ʻaina kakahiaka me ka huaʻai a i ʻole nā meaʻai mea kanu ʻē aʻe (e ʻike i kaʻu polokalamu kelepona no kekahi mau manaʻo no ka ʻaina kakahiaka.
- ʻAi i ka hapalua kīʻaha o nā legume i kēlā me kēia lā
ʻO nā pīni ʻeleʻele ma Nicoya Peninsula, nā soybeans ma Okinawa, nā lentils, nā moa a me nā pī keʻokeʻo ma ke Kaiwaenahonua - ʻo nā legumes ka pōhaku kihi o ka ʻai ʻo Blue Zone. Ma ka awelika, ʻo ka pīni he 21% protein, 77% paʻakikī carbohydrates, a he liʻiliʻi wale nō ka momona. He kumu nui lākou o ka fiber (heluhelu ma aneʻi e pili ana i ke kumu e pono ai mākou i ka fiber a me nā meaʻai ke kumu maikaʻi loa o ka fiber). ʻOi aku ka nui o nā meaʻai ma mua o nā meaʻai ʻē aʻe ma ka honua. ʻO ka hapalua kīʻaha legumes i ka lā - ʻo ka nui i ʻai ʻia e nā Blue Zones ma ka awelika - hāʻawi i ka hapa nui o nā huaora a me nā minela e pono ai ke kanaka.
- E kuapo i ka palaoa a palaoa kāwili ʻole paha
Ma ʻekolu o nā ʻāpana ʻelima Blue, ʻo ka berena ka meaʻai nui. Akā ʻaʻole kēia ka berena a ka poʻe o mākou e kūʻai ai i kēlā me kēia lā. ʻO ka berena ma Ikaria a me Sardinia, no ka laʻana, ua hana ʻia mai nā ʻano ʻano 100% o nā kīʻaha holoʻokoʻa, me ka palaoa, ka rai a me ka bale. Hāʻawi kēlā me kēia mea i nā ʻano meaʻai like ʻole a me ka nui o ka fiber. Eia kekahi, loaʻa i ka berena kahiko lōʻihi nā hua bacteria e "ʻeli" i ka starch a me ka gluten, e kōkua ana i ka piʻi ʻana o ka palaoa. I loko o kēia kaʻina hana, hoʻokumu ʻia ka waikawa, kahi e hāʻawi ai i ka sourdough i kona ʻono. ʻO ka hopena, hoʻemi maoli kēia berena i ka ukana glycemic a loaʻa i ka gluten liʻiliʻi.
- E ʻokiʻoki i ke kō
Pau ka poʻe o nā Zona Blue ma mua o ka hapalima o ka nui o nā kō i hoʻohui ʻia a mākou e ʻai ai ma ka awelika. ʻO nā ʻāpana lōʻihi, ma ke ʻano he mau, hoʻohui i ka meli i ke kī, a ʻai wale ʻia nā mea ʻono i nā lā nui. E hoʻāʻo e hoʻohui ʻole i ke kō i ka meaʻai a me nā mea inu. E ʻai i nā kuki, ke kanakē, a me nā mea i hoʻomoʻa ʻia i nā manawa wale nō i ka pule. A pale i nā meaʻai i hana ʻia me nā meaʻono.
- Mālama ʻia i ʻelua mau lālani nati i kēlā me kēia lā
ʻO kēia ka ʻai maʻamau o nā kamaʻāina Blue Zones i kēlā me kēia lā. Ua hōʻike ʻia ka ʻikepili mai kahi noiʻi Harvard he 30 mau makahiki i waena o ka poʻe e ʻai i ka nati, he 20% ka nui o ka make ma mua o ka poʻe i ʻai ʻole i nā nati. Hōʻike nā noiʻi ʻē aʻe i nā nati ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol maikaʻi e 20%.
- E ʻai i nā meaʻai āpau
Hoʻopau ka poʻe noho o nā "blue zones" i nā huahana i kā lākou holoʻokoʻa: ʻaʻole i hana ʻia a ʻaʻole i "hoʻonui ʻia" me nā mea hoʻonui hou o ka ʻono, ka waihoʻoluʻu a me ka ʻala. ʻAʻole lākou e lawe i nā mea hoʻohui, akā e kiʻi i nā mea āpau e pono ai ko lākou kino mai nā meaʻai holoʻokoʻa i ulu ʻia, i ulu pinepine ʻia. Lawe ʻia: Hōʻalo i nā meaʻai me nā papa inoa lōʻihi o nā meaʻai a kūʻai mai i nā meaʻai mai nā mākeke mahiʻai kūloko i nā manawa hiki.
- E hoʻonui i kāu lawe wai
Paipai ʻo Kaleponi Adventist i ka inu ʻana i 7 mau aniani o ka wai i ka lā, e kuhikuhi ana i ka noiʻi e hōʻike ana i nā pae hydration maikaʻi e hōʻemi i ka likelika o ke koko. Hoʻohui, i ka mālama ʻana i kou make wai me ka wai maʻamau, pale aku ʻoe i nā mea inu kō a ʻono paha.
- Koho i ka waina pākaukau ʻulaʻula e like me ka waiʻona
Inu ka poʻe i ka hapa nui o nā wahi polū i hoʻokahi a ʻekolu mau aniani i ka lā. Paipai ka waina i ka omo ʻia ʻana o nā mea kanu antioxidant. Eia kekahi, ʻo kekahi wai ʻona i ka hopena o ka lā e hōʻemi i ke koʻikoʻi, kahi mea e pono ai ke olakino holoʻokoʻa.
- Inu i nā tī ʻōmaʻomaʻo a me nā mea kanu
Inu nā Okinawans i ke kī ʻōmaʻomaʻo i ka lā holoʻokoʻa e kōkua ai e hōʻemi i ka makaʻu o ka maʻi puʻuwai a me kekahi ʻano o ka maʻi ʻaʻai. A ʻo nā kamaʻāina o Ikaria e hana i nā teas mai ka rosemary, ka hihiu ʻāhiu a me ka dandelion - he ʻano anti-inflammatory kēia mau mea kanu āpau.
- Hoʻokomo i ka kope
ʻO ka poʻe e noho ana ma ka peninsula o Nicoya a me nā mokupuni ʻo Sardinia a me Ikaria e inu i ka nui kope. Loulou nā hopena o ke aʻo ʻana i ka ʻai kope me ka haʻahaʻa o ka dementia a me ka maʻi ʻo Parkinson.
- ʻO ke protein pono
Hopohopo e pili ana i kāu papaʻai mea kanu i nele i ka protein? ʻO ka kaʻao i hiki ʻole i nā mea kanu ke hāʻawi iā mākou i ka lawa pono o ka protein. Hiki paha iā ʻoe ke hoihoi e heluhelu e pili ana i kēia ma kahi hālāwai ninaninau me kekahi o nā ʻōlapa paʻa loa, ka naʻi aupuni o ka mamao. Kāne hao ʻO Roll Roll Rich. ʻO ka maʻa ʻo ka hoʻohui ʻana i nā legume, nā lūlū, nā lau, a me nā lauʻai i kāu papaʻai e hoʻolako i nā waikawa amino pono ʻeiwa āpau i hiki ʻole i kou kino ke hana nona iho. Hiki iā ʻoe ke heluhelu hou aʻe e pili ana i ka nui o nā protein a mākou e pono ai a me nā meaʻai mea kanu i loaʻa iā ia ma aneʻi.
- ʻAi i nā meaʻai kūloko i ka kau
E like me kāu e ʻike ai, ʻo ka lawe ʻana i nā huahana no ka wā lōʻihi e pili ana i ka hoʻohana ʻana i nā "reagents" kemika e hāʻawi iā lākou i kahi ʻano mākeke. ʻO ka huaʻōlelo nui ma aneʻi ʻo "view". ʻAe, hiki i nā mango mai nā ʻāina mamao a ma ka papa o kahi supermarket Moscow ke nānā aku i ka nani, akā inā aia ma kahi liʻiliʻi o nā huaora a me nā meaʻai i waiho ʻia i loko o ia mea he nīnau rhetorical. Pela no ka i'a. ʻO nā huahana wale nō i hāʻawi ʻia e ka ea hiki ke kapa ʻia ʻo "chilled". A he kumu kūʻai kiʻekiʻe nā huahana chilled.
- E ola i kahi nohona hana a me ka nohona
ʻO ka ʻenemi maikaʻi loa o ka mea maikaʻi. Pili kēia i ka hoʻoikaika kino. Inā ʻaʻole ʻoe e hoʻomaʻamaʻa no ka marathon, ʻaʻole pono ʻoe e noho ma kahi papa hana. E hoʻolohe i kou mau manaʻo. Hele hou, ʻauʻau no ka leʻaleʻa, a komo i nā hana e hoʻonui ai i ka maʻalahi o ka iwi kuamoʻo (e like me yoga). A pili pū nō hoʻi i kāu hana maʻamau o kēlā me kēia lā. He mea naʻaupō ke kino, a aloha a hoʻohanohano i ke kauoha a me ke kūmau ʻana o nā ʻano.
- E hoʻoliʻiliʻi i ka lawe ʻana o ka calorie
ʻO ka pahuhopu o ka hōʻemi ʻana i ka lawe ʻana o ka calorie e mālama i ka cholesterol maʻamau a me ke kahe o ke koko (ʻo ia hoʻi, pale i ka hoʻomohala ʻana o ka maʻi maʻi maʻi maʻi. He mea maʻalahi ka hōʻemi ʻana i ka ʻike calorie o ka papaʻai inā ʻoe e hoʻolohe i nā nuances e like me ka nui o nā pā (i kahi pā liʻiliʻi, ʻoi aku ka nui o ka ʻāpana), nau pono i ka meaʻai, ka maʻa o ka hoʻomālamalama ʻana i ka ʻaina kakahiaka ma mua o ka ʻaina ahiahi.
- E hoʻonoho i mau pahuhopu kikoʻī no ʻoe iho
ʻO ka kūleʻa o ka hoʻokō ʻana i kahi hapalua makemake i ka maopopo a me ke kikoʻī āu e hana ai. A ʻaʻohe mea nui ke ʻano o ka moeʻuhane āu - nā mea, a i ʻole, e pili ana i ke olakino. ʻIke ka poʻe noho o nā "ʻāpana polū" i ka hoʻolālā ola e like me ke ʻano o ka "vaccination" e kūʻē i nā maʻi he nui. Hilinaʻi lākou i ka makemake nui e "ʻike i ka moʻopuna e male" e hāʻawi i kahi hoʻoikaika koʻikoʻi i kahi ola olakino a kiʻekiʻe.
- E hoʻopuni iā ʻoe iho me nā poʻe manaʻo like
ʻO ka nohona kaiāulu kūpono kahi ʻano hōʻoia i kekahi lā ʻaʻole ʻoe e hele hewa. Eia kekahi, kahi wahi kākoʻo e hōʻemi i ka makaʻu o nā hanana pilikia i ke ola. A ʻo ka loaʻa ʻole o nā hanana koʻikoʻi e hoʻomaikaʻi maikaʻi i ka maikaʻi o ke ola.