I ka hoʻoilo, hoʻohaʻahaʻa ʻia ka mahana o ka ea, a me ia ko mākou ola. I ka pūnāwai, ala ke ʻano, nā manu, nā holoholona a me nā kānaka. Eia naʻe, pono ka manawa e hoʻololi ai mai ke ʻano mālama mana. A he kākoʻo iki.
Pehea e kōkua ai i ke kino e ala aʻe mai ka hibernation, e hoʻonui i ka ikehu a pena i kou ola me nā kala ʻālohilohi? Wahi a ka meaʻai meaʻai, loea o St. Petersburg Lana Naumova. Wahi a ia, he "maʻalahi loa ka meaʻai":
hana haʻuki,
hele i waho
ʻai i nā meaʻai e hāʻawi ai i ka ikehu.
He aha kēia mau huahana? Ua helu ka mea akamai i ʻelima mau meaʻai e hoʻohui ʻia i ka meaʻai i ka pūnāwai - a i kēlā me kēia manawa o ka makahiki ke loaʻa iā ʻoe nā pilikia me ka ikehu a me ka luhi nui.
1. Koko
ʻO ka Cocoa kahi hale kūʻai maoli o PQQ (vitamin B14), e hoʻoikaika i ka pae kelepona, hoʻoikaika a hoʻoikaika i ka lolo. ʻOi aku ka maikaʻi o ka inu koko no ka ʻaina kakahiaka, a laila e ʻōlelo mai nā kikowaena ikehu i kou kino "mahalo", a e uku ʻia ʻoe no ka lā holoʻokoʻa.
Loaʻa i ka koko nā polyphenols. Mālama lākou i ko mākou mau pūnaewele a me nā kīʻaha koko mai nā hopena pōʻino o nā ʻano mea ʻino ʻino.
2 Kiwi
ʻO kēia hua ʻōmaʻomaʻo momona kekahi o nā mea lanakila i ka ʻike o ka huaora C, he mea pono ia no ka ʻōnaehana pale. ʻO ia hoʻi ka cog nui i ka hana a nā enzymes kuleana no ka synthesis o ka oxytocin - kekahi o nā ʻekolu. nā hormones hauʻoli. ʻO ka ʻai ʻana i kēlā me kēia lā o 1-2 kiwi e hoʻoikaika iā ʻoe a hoʻomaikaʻi i kou ʻano.
3. Nā hua nut Macadamia
ʻO nā nati macadamia momona kahi kumu maikaʻi loa o nā huaora B. Hoʻoikaika lākou i ke kaʻina hana metabolic, hoʻomaikaʻi i ka hana o nā ʻōnaehana nerve a me ka pale ʻana, a hoʻoikaika i ka hana ikehu. Ma waho aʻe o nā huaora B, ua waiwai ka macadamia nut i ka fiber. Ma kahi kokoke i 7% o ka meaʻai i kēlā me kēia lā hiki ke loaʻa mai ia mea, ʻo ia ka mea hiki iā ʻoe ke mālama i ka lako o ka ikaika a me ka ikaika no ka manawa lōʻihi.
4. Meaʻai kai
ʻO ka poʻe e ʻai mau ana i ka iʻa iʻa ʻaʻole hiki ke pilikia aʻaʻole, ke kaumaha a me ka nalowale o ke ola. ʻO kēia no ka mea he waiwai nui ka iʻa i ka omega-3 fatty acids, vitamin B12 a me tyrosine. Mahalo i ka tyrosine a me kāna mau derivatives, dopamine a me norepinephrine i hana ʻia i loko o ke kino, e kōkua i ke kaua ʻana i ke kaumaha. A komo ka huaora B12 a me ka omega-3 i ka synthesis o serotonin - ka hormone o ka hauʻoli, hoʻomaikaʻi i ke ʻano, hiamoe a me ka hoʻomanaʻo.
5. Pākena
Loaʻa i nā avocados nā kiʻekiʻe o ka folic acid, kahi e hōʻemi ai i ka pilikia o ke kaumaha. He hopena maikaʻi ka hoʻohui ʻana i nā avocados i ke olakino. ʻO nā mea waiwai e hoʻonui ai kēia hua'ōmaʻomaʻo i ka hoʻomanaʻo a me ke kahe o ke koko, kōkua i ke kaua ʻana i ke kaumaha, hoʻemi i ka luhi a me ka huhū. No ka mea he kiʻekiʻe ʻo avocados i nā momona olakino, noho ʻoe i ka piha a me ka ikaika lōʻihi.
ʻAʻole kēia he papa inoa o nā huahana e hoʻonui i ka hana, ke ʻano a me ke ola. ʻO ka meaʻai āu e hana ai e hoʻolako iā ʻoe iho me ka ikehu pono e ʻokoʻa. No laila hiki iā ʻoe ke loaʻa i nā meaʻai hou aʻe a mālama i ke kaulike ma waena o nā minerala a me nā mea pono.
E hoʻohui i nā meaʻai momona i nā momona olakino, fiber a me nā protein i kāu papa kuhikuhi, akā mai poina e pili ana i nā ʻakika lohi a me nā huaora. ʻO kēia mau mea a pau i loko o ka complex e lilo i potion magic no ka mālama ʻana i ka ikehu i kēlā me kēia manawa o ka makahiki.