Ke ho'āʻo nei kou kino e hoʻomaʻemaʻe iā ia iho.
He paʻakikī ka ʻeli ʻana o ka ʻiʻo a me nā huahana waiu no ka mea he kiʻekiʻe lākou i ka momona a haʻahaʻa i ka fiber, no laila e hoʻomau lākou i loko o ka ʻōpū no ka manawa lōʻihi.
Pēlā nō inā e ʻai nui ʻoe i ka palaoa a me ka palaoa i hoʻomaʻemaʻe ʻia – he paʻakikī ke hoʻoheheʻe i nā meaʻai ʻaneʻane nele i ka fiber.
Loaʻa i nā huaʻai maka a me nā mea kanu ka nui o ka fiber, kahi e hoʻomaʻemaʻe ai i ka ʻōpū e like me ka pulumu. Inā nui ka ʻōpala i loko, e hoʻohua lākou i ke kinoea, pono e hoʻolei ʻia.
ʻO 10 mau mea hoʻoponopono home e hoʻomaikaʻi i ka ʻai ʻana:
1. No ke kaulike ʻana i kāu ʻai ʻana, e ʻai i nā meaʻai liʻiliʻi i hana ʻia, nā kīʻaha a me ka palaoa i hoʻomaʻemaʻe ʻia, a me nā meaʻai hou aʻe me ka fiber kiʻekiʻe e like me nā huaʻai, nā huaʻai, nā kīʻaha piha, nā nati, nā ʻanoʻano, a me nā legumes (beans and lentils). I nā huaʻōlelo ʻē aʻe, e hahai i ka meaʻai meaʻai a i ʻole vegan.
2. E lawe pū i nā probiotics ma ke ʻano o nā meaʻai e like me ka yogurt, kefir, waiu niu ʻawaʻawa, etc.
3. E ʻai i nā meaʻai liʻiliʻi, a inā pōloli ʻoe ma waena o nā meaʻai, e kaupalena iā ʻoe iho i nā meaʻai māmā e like me nā huaʻai a me nā nati.
4. Mai ʻai i ka pō - hāʻawi i kou ʻōpū ma kahi liʻiliʻi he 12 mau hola o ka lā e hemo ai.
5. ʻEhia mau kīʻaha nui o ka wai mehana, inu mua i ke kakahiaka ma hope o ke ala ʻana, e kōkua i ka hoʻoikaika ʻana i kāu ʻōnaehana digestive.
6. ʻO ka yoga maʻamau a i ʻole nā hoʻomaʻamaʻa ʻē aʻe, ka hele wāwae a me nā hana kino e kōkua i ka hoʻopau ʻana i nā kinoea a hoʻomaikaʻi i ka ʻai ʻana.
7. E hoʻomaʻemaʻe i ka ʻōpū, e hoʻokēʻai i hoʻokahi lā i hoʻokahi pule a i hoʻokahi mahina, a i ʻole e hoʻololi i ka meaʻai wai.
8. E lomilomi i kou ʻōpū me ka aila mehana ma ka pōʻai lohi, ma ke ʻano o ka uaki no 5 mau minuke, a laila e ʻauʻau mehana a i ʻole ka ʻauʻau e kōkua i ka hele ʻana o ke kinoea.
9. E hoʻohana i nā lāʻau lapaʻau e hoʻomaikaʻi ai i ka ʻai ʻana, e like me ka chamomile, mint, thyme, fennel.
10. ʻAʻole hiki ke ola kino i ka pō. Hāʻawi iā ia i manawa. I kēia manawa, e kamaʻilio me kāu kauka e hōʻoia ʻaʻohe kumu hohonu o kāu mau hōʻailona.
Judith Kingsbury