Nui koʻu makemake i nā kuki chocolate chip oh. A i ka hapanui o nā hihia, ʻai au i ʻekolu kuki i ka manawa hoʻokahi e hauʻoli ai. Akā i kēia manawa ua ʻike au inā e ʻai au i ʻelua kuki a laila hoʻomaha no 10-15 mau minuke, a laila ua emi a ʻaʻole loa wau makemake e ʻai i ke kolu. A laila noʻonoʻo wau - no ke aha kēia hana? I ka hopena, ua hana au i kahi noiʻi liʻiliʻi i nā hopena e loaʻa iā mākou inā hoʻomaka mākou e ʻai mālie.
ʻO ka hopena koʻikoʻi o ka ʻai ʻana i ka meaʻai lohi, ʻo ia ka hōʻemi ʻana i ka ʻai ʻana i ka meaʻai, a ma hope o ka hoʻemi ʻana i ke kaumaha, e loaʻa ana nā pono olakino ʻē aʻe, me ka hoʻohaʻahaʻa ʻana i ke koko a me ka pale ʻana i ka ulu ʻana o ka maʻi arthritis. Aia kekahi nā mea maikaʻi ʻē aʻe e pili ana i ka ʻai mālie:
1) ʻO ka mea mua - ʻaʻole ia e hōʻeha iā ʻoe ma kekahi ʻano!
Ke ʻai mālie ʻoe, ʻaʻole ia e komo i nā hopena maikaʻi ʻole no kou olakino, akā ʻo ka mea ʻē aʻe, lawe wale ia i nā pono.
2) Hoʻemi i ka makemake
Ke ʻai pono ʻoe a me ka liʻiliʻi, e emi mālie kou ʻai i ka wā i hoʻomaka ai ʻoe e ʻai. He 15-20 mau minuke no kou lolo e hoʻouna i nā hōʻailona ua piha ʻoe. Akā inā ʻaʻole ʻoe ʻai, ʻai liʻiliʻi.
3) Ka hoʻomalu leo ʻāpana
He hopena pololei kēia o ka helu helu 2. Ke ʻai mālie ʻoe, ʻoi aku ka maʻalahi o ka ʻai ʻana me ka manaʻo ʻole ua lawe ʻia kekahi mea mai ou aku. He manawa lōʻihi ka manaʻo piha, no laila e hāʻawi i kou kino i kēlā manawa. Ke ʻai wikiwiki ʻoe, ale ʻoe i ka nui ma mua o kou manaʻo ʻana aia ka manawa o ka "lawa" ma kahi mamao loa.
4) Ka hoʻomalu kaumaha
ʻO nā helu 2 a me 3 e alakaʻi i ka ʻoiaʻiʻo e hoʻopau ʻoe i nā paona keu. ʻO ka nui o ka ʻāpana a me ka wikiwiki o ka lawe ʻana i ka meaʻai ka wehewehe nui no ka "French paradox" kaulana - ka haʻahaʻa haʻahaʻa o ka maʻi puʻuwai ma Farani i hoʻohālikelike ʻia me ʻAmelika Hui Pū ʻIa, ʻoiai ʻoi aku ka nui o ka ʻai ʻana i nā meaʻai kiʻekiʻe-calorie a me nā momona momona. Nui nā hōʻike kūhelu e ʻoi aku ka lōʻihi o ka poʻe Farani e ʻai i kā lākou ʻāpana ma mua o ko ʻAmelika, ʻoiai ʻoi aku ka liʻiliʻi o ka hapa. Ua loaʻa i nā haʻawina Iapana hou nā hōʻike ikaika e pili ana i ka pilina ma waena o ka wikiwiki o ka ʻai ʻana a me ka helu helu kino a me ka momona.
5) ʻAi ʻai
Ua ʻike maopopo ʻia ka hoʻomaka ʻana o ka ʻai ʻana i loko o ka waha, kahi e hui pū ai ka kohu me ka meaʻai a hoʻomaka e wāwahi iā ia i loko o nā mea ponoʻī e hiki ai i ke kino ke hoʻomohu a hoʻoneʻe i ka ikehu. Inā ʻoe e nahu maikaʻi i kāu meaʻai, a laila ua paʻa a maʻalahi ka ʻai ʻana. Ma keʻano laulā, ʻoi aku ka lohi o kāu ʻai ʻana, ʻoi aku ka wikiwiki a ʻoi aku ka maikaʻi o ka digestion o ka meaʻai. Ke ale ʻoe i nā ʻāpana meaʻai holoʻokoʻa, lilo ia i mea paʻakikī loa i kou kino ke hoʻokaʻawale i nā meaʻai (huaʻai, minerala, amino acids, etc.) mai lākou.
6) Nanea i ka ʻono o ka meaʻai!
Ke ʻai mālie ʻoe, hoʻomaka ʻoe e ʻono maoli i ka meaʻai. I kēia manawa, ʻokoʻa ʻoe i nā ʻano like ʻole, nā ʻano a me nā ʻala o ka meaʻai. ʻOi aku ka hoihoi o kāu meaʻai. A, ma ke ala, e hoʻi i ka ʻike Farani: uku nui lākou i ka manaʻo o ka meaʻai, ʻaʻole ka hopena i ke olakino.
7) Ka nui vs ka maikaʻi
ʻO ka ʻai mālie ʻana hiki ke lilo i wahi liʻiliʻi i kahi meaʻai olakino. Inā ʻaʻole ʻoe makemake i kāu meaʻai ke hana mālie ʻoe, a laila ma kekahi manawa e koho ʻoe i kahi mea ʻoi aku ka maikaʻi e leʻaleʻa i ka ʻono maikaʻi o kēia kīʻaha. ʻOi aku ka nui o nā poʻe o ka "ʻāʻī" wikiwiki i ka meaʻai haʻahaʻa a me ka meaʻai wikiwiki.
8) Ke kū'ē i ka insulin
Ua hōʻike ʻia ka noiʻi ʻana a nā ʻepekema Kepani e pili pono ana ka maʻamau o ka ʻai ʻana i ka insulin resistance, kahi kūlana huna e hoʻonui ai i ka ulu ʻana o ka maʻi diabetes a me ka maʻi puʻuwai. Eia kekahi, he nui nā manaʻo hoʻopaʻapaʻa e pili ana i ka ʻai wikiwiki ʻana i ka hoʻomohala ʻana i ka metabolic syndrome (kahi hui pū ʻana o nā hōʻailona e like me ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, ka momona a me ka pale ʻana o ka insulin).
9) ʻO ka puʻuwai a me ka maʻi reflux gastroesophageal
ʻO ka inoa o kēia mea ʻōlelo nona iho: hiki i ka meaʻai wikiwiki ke hoʻoulu i ka puʻuwai, ʻoi aku hoʻi no ka poʻe i loaʻa i ka maʻi gastroesophageal reflux.