ʻAʻole ʻōlelo ʻia ka ʻai ʻana ma hope o ka ʻewalu o ke ahiahi, a ua manaʻo ʻia ka ʻai ʻana i ka pō pō he maʻamau maikaʻi ʻole. Akā ke kuhikuhi nei ke ola i kāna mau lula ponoʻī. ʻO kekahi poʻe, no ka laʻana, hana i ka pō a ʻaʻole hiki iā lākou ke mālama i ka meaʻai kūpono. Inā ʻoe e ʻai i ka pō, a laila pono ʻoe e koho i kēlā mau huahana ʻaʻole e lawe mai i ka pōʻino nui. Ua koho mākou i 5 mau meaʻai hiki ke ʻai ʻia i ke ahiahi a i ka pō paha.
Kahekaleka pouli
He mea ʻono punahele na ka lehulehu, akā pono ʻoe e hoʻomanaʻo he ʻokoʻa ke kokoleka no ke kokoleka. Aia ka ʻokoʻa nui ma waena o ka candy supermarket a me ke kokoleka ʻeleʻele me ka nui o ka koko. ʻAʻole liʻiliʻi ke kō a he waiwai i nā antioxidants. Hoʻohaʻahaʻa ke kokoleka ʻeleʻele i ke koko, hoʻomaikaʻi i ka naʻau o ka insulin, hakakā i ka mumū, a hoʻokiʻekiʻe i ke ʻano. I ka pō, ʻaʻole hiki iā ʻoe ke ʻai ma mua o 30 g o ke kokoleka me ka 70% koko koko.
ʻO Fistashki
He mea maikaʻi kēia mau nati no ka ʻaina ahiahi, akā makemake ʻia e ʻai mālie. Akā ʻoi aku ka nui o nā pistachios i ʻae ʻia no ka ʻai ʻana i ka pō ma mua o nā nati ʻē aʻe. Hiki iā ʻoe ke ʻai i nā ʻāpana he 50. Aia nā pistachios i ka fiber, biotin, vitamin B6, thiamine, folic acid, unsaturated fats, a me nā sterols mea kanu. Inā ʻaʻole lawa nā pistachios wale nō e hoʻopiha iā ʻoe, hiki ke hoʻohui ʻia me ka paʻakai kao a i ʻole nā hua.
kaʻuala na anoano
ʻO ka meaʻai kūpono i ka pō e kōkua iā ʻoe e hoʻomaha a mākaukau no ka hiamoe. He mea maikaʻi loa nā ʻanoʻano paukena i kālua ʻia no kēia. Hoʻokahi ʻai o nā ʻanoʻano paukena i loko o ka hapalua o ka ʻai ʻana o ka magnesium i kēlā me kēia lā. Hoʻokomo ʻia ka Magnesium ma mua o 300 mau kaʻina kino. ʻO nā hua paʻakai e hoʻomāʻona i ka makemake i nā meaʻai. Noho ʻoe i mua o ka TV i ka pō, hiki iā ʻoe ke ʻai i ka hapahā kīʻaha o nā hua paukena.
Waiu mehana me ka meli
Ua hoʻohana lōʻihi ʻia kēia hui ʻana ma ke ʻano he moe moe, no laila ua ʻōlelo ʻia no ka poʻe pilikia e hiamoe. ʻO ka mea hoihoi, ʻoi aku ka psychological o kēia hopena. Ua manaʻo ʻia ka tryptophan i ka waiū e hoʻonui i ka hana ʻana o ke serotonin, kahi mea manaʻo. A ʻo ka ʻono o ka meli e hoʻoulu i nā hormones i kuleana no ke kiʻekiʻe o ke serotonin. No laila, hoʻomaikaʻi ka waiū me ka meli i ke ʻano a me ka maikaʻi o ke kino.
Nā blueberry paʻahau
Hōʻoluʻolu loa nā blueberries momona i ka hopena o ka lā. He nui nā antioxidants i loko o kēia berry, a i ka wā maloʻo, ʻaʻole ia e nalowale i kāna mau waiwai pono. ʻO Blueberries kekahi o nā meaʻai maikaʻi loa. Hoʻomaikaʻi ia i ka hana o ka lolo a me ka naʻau. Inā ʻaʻole ʻoe i ka meaʻai, hiki iā ʻoe ke hoʻohui i kahi ʻuala liʻiliʻi i nā hua.