Ua ʻike mākou a pau i ka makemake ʻole i kekahi huahana. I ka hiki ʻana mai o kēlā manaʻo kipi i ka noʻonoʻo, ʻaneʻane hiki ʻole ke pale aku i kēia "hoʻouka kaua" koke, a hiki mākou i ke kokoleka a i ʻole nā kīkī. Hiki ke ala mai ka makemake, ʻo ka mea mua, ma muli o nā hana kahiko a i ʻole nā hoʻomanaʻo: no ka laʻana, ʻo kēia kuki āu i ʻike ai ma ke kahua kūʻai, ua like koke me nā mea i kālua ʻia e kou kupunawahine. A ʻo ka cheese i kūʻai ʻia ma ka mākeke me he mea lā ua hoʻi ʻoe i kahi mahiʻai Farani liʻiliʻi āu i kipa mua ai. A makemake maoli ʻoe e hoʻāʻo iā ia a pau koke! Eia naʻe, manaʻoʻiʻo a ʻaʻole paha, aia kekahi mau hihia i ka makemake ʻole e ʻai i nā fries e pili ana me ka nele o nā meaʻai. Pehea e hoʻoholo ai i nā micronutrients i nele i ke kino, a pehea e hoʻololi ai i ka meaʻai wikiwiki i mea e hoʻokō ai i nā koi o ke kino, heluhelu ma kēia mea.
ʻO ka ʻai ʻana he mea hoʻopunipuni, ʻaʻole naʻe e hele mai me ka ʻai. I kekahi manawa, ʻoiai mākou e nānā ana i kahi kiʻiʻoniʻoni, ʻike mākou i kahi hamburger ma ka papa ʻaina o ka hero a hoʻomaopopo mākou inā ʻaʻole ʻoe e ʻai i kēia manawa, e hiki mai ana kekahi mea weliweli. Akā ʻaʻole pono ʻoe e hāʻawi i ka hoʻowalewale: e hōʻoluʻolu kēia i kou kūlana, akā ʻaʻole ia e hoʻopau i ka pilikia.
“He aha ka pilikia ʻē aʻe? Makemake au e ʻai i kēia hamburger me kahi ʻoki ʻoki momona! ” - ʻōlelo ʻoe. Akā ma kēia ʻano, hāʻawi kou kino i nā hōʻailona e loaʻa ʻole i ke kino ke kaulike ʻole o nā huaora, nā meaʻai a me nā ʻano trace, a pono e hoʻoponopono ʻia kēia mea ʻaʻole e ka meaʻai.
Akā, no hea mai kēia makemake ʻino, a no ke aha ʻoe i makemake ai i kahi mea paʻakai, a i nā manawa ʻē aʻe - ʻono?
Inā 'oe makemake:
kokoleka
ʻO ka mua, e hoʻomanaʻo i ka manawa e hoʻomaka ai kāu manawa? Makemake pinepine nā wāhine i ke kokoleka i ka wā o ko lākou wā, no ka mea, he nui ka magnesium i loko o ka koko: ʻo ia ka mea i nalowale i ka nui me ke koko.
Wahi a kahi noiʻi a ka American Chemical Society, hiki i ka poʻe i koʻikoʻi a kaumaha paha ke makemake mau i ke kokoleka: hoʻonui ia i nā kiʻekiʻe o ke serotonin (ka "hormone hauʻoli"), dopamine (ka "hormone feel-good") a me ka oxytocin (ka "" aloha hormone"), i hoʻokuʻu ʻia i ka wā o ka pūliki, honi a me ka wahine. A ʻo ka mea nui loa, ma muli o ke ʻano o ka magnesium a me ka theobromine, hoʻemi ka ʻono i ke kiʻekiʻe o cortisol - ka "hormone stress".
Mai hōʻeha ʻoe iā ʻoe iho no kekahi mau wili ma hope o kahi ninaninau hana maikaʻi ʻole a kamaʻilio maikaʻi ʻole paha me kou haku.
ʻAʻohe o nā mea i luna aʻe e pili ana iā ʻoe, akā hiki mau kou lima i ka tile? ʻO ka mea nui, nele kou kino i ka magnesium like, chromium, nā huaora B a me nā mea momona koʻikoʻi. ʻOi aku ka nui o ka koko i loko o ke kokoleka, ʻoi aku ka nui o ka magnesium.
Ua manaʻo ʻia aia ma kahi o 80% o ka heluna Lūkini ʻaʻole lawa ka magnesium.
ʻAʻole kākoʻo wale ka trace element i ka ʻōnaehana pale a pale i nā ʻeha like ʻole, akā he hana koʻikoʻi nō hoʻi i ka hana o ka ʻōnaehana nerve a pili i ka maikaʻi o nā iwi. Ma waho aʻe o ke kokoleka, loaʻa pū ka magnesium i nā iʻa, nā lau ʻōmaʻomaʻo, nā nati, nā pīni, a me ka buckwheat.
me ka waiū
E hoʻohui i ka paʻakai paʻakai i nā kīʻaha a pau a ʻai ia no ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi? Loaʻa paha ʻoe i nā pilikia hoʻomanaʻo a paʻakikī i ka noʻonoʻo ʻana. Ua hōʻike ʻia kahi noiʻi a nā ʻepekema ʻAmelika e ʻoi aku ka makemake o ka poʻe me ka nānā ʻana i ka hyperactivity disorder (ADHD) ma mua o ka poʻe olakino.
Eia kekahi, ʻo ka cheese, e like me ke kokoleka, hoʻomaikaʻi i ke ʻano a hoʻoikaika i ka hoʻomaha: akā i kēia manawa mahalo i kāna ʻike L-tryptophan.
Malia paha ua nele kou kino i ka calcium. He wahine ʻoe makemake i nā meaʻai haʻahaʻa momona ma mua o nā mea momona liʻiliʻi? Hoʻokani nā kauka i ka alarm: no ka mea ʻaʻole i loaʻa ka calcium i nā meaʻai haʻahaʻa momona, i kēia mau lā, nui ka nui o nā wahine i osteoporosis i ka makahiki 40-50! No laila, mai hōʻole ʻoe iā ʻoe iho i ka leʻaleʻa o ka ʻai ʻana i kekahi mau ʻai o kāu Cheddar punahele. He kiʻekiʻe loa ka paʻakai i ka calcium, e kākoʻo ana i nā niho olakino, nā iwi, nā ʻiʻo, ka puʻuwai a me ka ʻōnaehana nerve.
He 90% o ka heluna kanaka Lūkini ka nele i ka huaʻa D, no ka mea, ʻeono mahina ʻaʻole mākou e ʻike i ka lā. ʻO ka nele o kēia mea biologically active, hiki iā ʻoe ke hoʻopiha, ʻo wai ka mea i manaʻo, me ke kōkua o ka cheese!
ʻIke ʻia he meaʻai nui ka cheese, no ka mea, pono ke kino i ka nui o ka vitamina D e hana i ka calcium: pili koke nā mea ʻelua, a ʻo ia ke kumu e komo maikaʻi ai ka calcium mai kēia huahana waiu.
Ke kauoha nei ʻoe i ka pasta me ka ʻāpana ʻelua o Parmesan, a hiki iā ʻoe ke loaʻa i nā ʻano kīʻaha he nui i loko o kāu pahu hau, e noʻonoʻo: ua nalo paha ʻoe i ka "huaola lā"?
Inā noho ʻoe ma ke keʻena mai ke kakahiaka a hiki i ka pō, e noho i kahi anuanu, a i nā hopena pule e hoʻopili nui ʻia i nā hana o ka hale a ʻaʻole lawa ka ikaika no ka hele ʻana, a laila ʻaʻole lawa kou kino i ka vitamina D. E ho'āʻo. e hele pinepine i waho i nā lā lā, a inā ʻaʻole kēia koho iā ʻoe, e ʻai i nā iʻa oily, ka pata, nā yolks hua manu a me nā chanterelles me ka paʻakai.
Nā lole loloa
E pili ana i ka "makemake i kahi mea ʻono." Kamaʻāina ke kani? Ke ʻōlelo nei mākou i kēia ʻōlelo iā mākou iho i kēlā me kēia manawa ke piʻi ʻia ke kiʻekiʻe o ke koʻikoʻi: ua paʻa nā lā palena, ua haki ke kaʻa, ʻaʻohe mea nāna e kiʻi i ke keiki mai ke kula kindergarten. No laila, noho mākou ma ko mākou pākaukau, e ʻai pakahi i ka lole. Mai wikiwiki ʻoe e hoʻohewa iā ʻoe iho: hoʻāla ke kō i ke kikowaena o kou lolo, e kōkua maoli iā ʻoe e nānā i nā mea e hana nei no kekahi manawa. No laila mai ka manaʻo o ka physiology, ua kūpono nā mea a pau, akā alakaʻi ia i ka lele ʻana i nā pae koko koko, kahi e alakaʻi ai i ka lole hou. Ma keʻano laulā, he pōʻaiʻino.
Akā inā ua mālie loa ke ola, a hiki mau kou mau lima i ka lole? He aha hou aʻe kāu kino e hoʻāʻo nei e haʻi iā ʻoe? Malia paha ka mea hewa he chromium deficiency, ka mea "hana" i ka hui pū me ka insulin e hoʻomaʻamaʻa i ka lawe ʻana o ka glucose mai ke koko i nā ʻāpana o ke kino. E ʻai i ka ʻiʻo o ke kino, ka pipi, ka moa, kāloti, ʻuala, broccoli, asparagus, kīʻaha holoʻokoʻa, a me nā hua manu ma kahi o nā mea ʻono.
ʻAi
Hiki ke makemake i ka ʻiʻo ma muli o ka maikaʻi ʻole o ka protein āu e ʻai ai, ka nele (inā he mea ʻai ʻoe), a me ka nele o nā micronutrients pono i loaʻa i ka protein holoholona: zinc, iron, B12 a me Omega-3 .
Inā makemake maoli ʻoe i kahi burger me kahi ʻoki ʻokiʻoki, akā aia ke kau kahakai ma ka ihu, he aha kāu e hana ai? Lean i ka iʻa a me ka moa - he kiʻekiʻe lākou i ka hao a haʻahaʻa ka calorie
Hiki i ke kino ke nele i ka zinc, nona ke kuleana no ka ʻili olakino, lauoho, a me nā kui. ʻAʻole ʻo ka ʻiʻo ʻulaʻula wale nō ka nui o kēia mineral, akā pū kekahi me ka iʻa a me ka paʻakai.
ʻOiai ʻo ka ʻiʻo ʻulaʻula ke kumu nui loa o ka hao a me ka zinc, ʻaʻole ia he manaʻo ʻaʻole lawa ka ʻai ʻana o nā mea ʻai meaʻai: i kēia hihia, i mea e ʻai ai i ka meaʻai kaulike, pono ʻoe e hāʻawi i ka manawa hou i ka hoʻomohala ʻana. kāu ʻai. No ka laʻana, nui ka hao i loko o ka tofu, nā haloo, nā ʻuala, nā legumes, nā nati, nā ʻanoʻano, a me nā hua maloʻo. He nui ka zinc i loko o ka lentils, ka spinach, ka hua paukena a me ka palaoa wholemeal.
Hoʻopili ʻia ka hao huaʻai i nā manawa he nui ma mua o ka holoholona, no laila e hoʻohui i kēia mau meaʻai me nā mea i loaʻa i ka huaʻai C (hua citrus, sauerkraut, pepa, currants), no ka mea e hoʻoikaika ana i kāna hana ʻoi aku ka maikaʻi.
Kuki, pasta, berena, laiki
No hoʻokahi pule holoʻokoʻa ua moeʻuhane ʻoe i kahi croissant a ʻaʻole hiki iā ʻoe ke loaʻa kahi wahi no ʻoe iho: eia ka mea e hōʻikeʻike ai ma ke pākaukau, hou a ʻulaʻula. ʻAʻole i haʻalele nā manaʻo e pili ana iā ia no hoʻokahi hola: ua koi koke ka lolo i kahi mea momona! ʻO ka ʻoiaʻiʻo, ʻaʻohe mea ʻē aʻe kēia ma mua o ka makemake i ke kō.
Ua ʻōlelo ka poʻe ʻepekema ma hope o ka hala ʻana o ia meaʻai i nā mea hoʻokipa a pau ma ke alelo, ʻike ke kino e like me ka candy.
ʻO ka ʻiʻini ʻana i nā ʻakika maʻalahi hiki ke hōʻike i ka hypoglycemia (ka piʻi ʻana o ke kō koko koko) a me ka hemahema o ka chromium, e alakaʻi ana i ka luhi mau loa a me ka luhi wikiwiki. No ka hoʻoponopono ʻana i ka micronutrient deficiency, ʻai i ka maiʻa, ʻāpala, apricots, paprika, spinach, beets, avocados, broccoli, a me kāloti.
Eia kekahi, ʻo ka makemake koke i nā meaʻai starchy e ʻōlelo ana i ka hemahema o ka tryptophan - he amino acid ke kuleana no ka synthesis o serotonin - ka "hormone o ka hauʻoli." No laila, ʻaʻohe mea kupanaha i ka ʻoiaʻiʻo, no ka laʻana, ma hope o ka hoʻokaʻawale ʻana me kahi mea aloha, hoʻomaka mākou e hilinaʻi i nā kuki kokoleka, a mākou i hele ai a puni kahi kilomita ma mua.
Hoʻemi nui ke kino i ka hana ʻana o ka serotonin (a, no laila, tryptophan), ke kaumaha a me ke kaumaha, ʻo ia ke kumu e ʻimi ai ke kino i "kākoʻo" mai waho a loaʻa iā ia i ka palaoa. ʻO ka nele o ka amino acid e alakaʻi i ke ʻano maikaʻi ʻole, ka hopohopo a me ka pilikia hiamoe. ʻO nā kumu olakino o tryptophan ʻo ka pipi, ka waiū, nā hua manu, ka cashews, ka wōnati, ka paʻakai, a me ka maiʻa.
Chips, pickles
ʻO ka mua, ua maloʻo kou kino. Kuhi pinepine mākou i ka make wai no ka pōloli, no laila, ʻo ka makemake i ka paʻakai, e kōkua ana i ka mālama ʻana i ka wai, ʻaʻole paha ʻoe e inu nui ana i ka wai a i ʻole e nalowale ana ka nui o ia mea (e laʻa, inā luaʻi ʻoe, ka maʻi paʻi, a i ʻole ka hoʻoluhi nui ʻana).
ʻO ka lua, ʻo ka makemake i nā meaʻai paʻakai hiki ke lilo i hōʻailona o kahi hemahema electrolyte.
No ka laʻana, e like me kekahi noiʻi ʻepekema, ʻo nā wahine i hōʻike i ka makemake nui e ʻai i kahi mea paʻakai, nele lākou i ka calcium, sodium, magnesium, a me ka zinc.
He mea nui kēia mau minela no ka hana maʻamau o ka puʻuwai, nā ʻiʻo a me nā aʻalolo, a me ka mālama ʻana i ka pae kūpono o ka hydration kiko. ʻO ka nele o nā electrolytes hiki ke alakaʻi i ka cramps, cramps, a me nā poʻo. ʻO nā mea ʻē aʻe e ola ai i nā ʻāpana paʻakai he nati, ʻanoʻano, legumes, hua maloʻo, avocados, a me nā lau ʻōmaʻomaʻo.
Croutons, crackers, nati, crisps
Makemake ʻoe e ʻai i kekahi mea? Hoʻomaopopo ka poʻe Nutritionists i ʻelua kumu. ʻO ka mea mua, aia ʻoe ma lalo o ke koʻikoʻi: kōkua ka crunching e hoʻomaha iki i ka ʻeha. ʻO ka lua - ma ke kumu, ʻai ʻoe i ka meaʻai wai (smoothies, soups, yoghurts), a me kou salivary glands a me nā ʻauwae, i kapa ʻia ʻo "hōʻeha". Ma hope o hoʻokahi lā a ʻelua paha, pono lākou i ka hoʻoulu ʻana - no laila ka makemake i ka meaʻai paʻa.
Ice cream, yogurt
ʻO ke kumu paha ʻo ka heartburn a i ʻole acid reflux: ʻōlelo nā kauka ʻo nā meaʻai me kahi ʻano momona e hōʻoluʻolu i kahi esophagus huhū, ʻo ia ka mea e pono ai ke kino i kēia manawa. Hiki nō hoʻi i ka makemake i ka ice cream a i ʻole ka yoghurt ke hoʻoulu ... i kou aloha i nā mea hoʻomaha ʻeha! ʻO nā lāʻau anti-inflammatory non-steroidal he meaʻinoʻole ia, akā hiki iā lākou ke hoʻoulu i ka mumū i loko o ka'ōpū, aʻo ka makemake i kahi mea "akamai" he hōʻailona ia mai ke kino e hoʻohaʻahaʻa iki i ka huhū.
ʻuala palai a i ʻole fries
ʻO ka ʻiʻini ʻana i ka meaʻai palai ʻaʻole ia he mea ʻē aʻe i ka uē ʻana mai ke kino no ke kōkua. Loaʻa paha, aia ʻoe i ka ʻai a ʻokiʻoki i ka momona. No laila, ʻaʻole manaʻo ke kino i kahi e loaʻa ai: mai nā meaʻai olakino (nati, avocados, ʻoliva) a i ʻole mai nā meaʻai me nā momona trans (ʻo ka french fries kekahi o ia mau mea). Pehea e hoʻoponopono ai i kēia pilikia? E ʻai hou aku i nā momona "maikaʻi": nā iʻa momona, nā nati, nā hua, ka ʻaila ʻoliva, a me nā avocados. Manaʻo ʻoe ʻaʻole ʻoe e ola i hoʻokahi kekona me ka ʻuala? E hoʻomoʻa i kahi mea kanu aʻa ʻōpio momona me nā mea kanu i loko o ka umu a lawelawe pū me ka salakeke mea kanu, i hoʻoheheʻe ʻia me ka ʻaila ʻoliva - ma kēia ala ʻoe e māʻona ai i ka pōloli manaʻo (ka makemake e ʻai i ka ʻuala ma nā koina āpau) a me ka pōloli kino (ka pono o ka momona) .
ʻO ka meaʻai ʻala: salsa, paprika, burrito, curry
ʻO ke kumu maʻamau āu e makemake ai i ka meaʻai laʻa no ka mea pono i kou kino ke hoʻomaha. No ke aha, no ka laʻana, kaulana nā meaʻai Mekiko, India a me Caribbean no kā lākou nui o nā kīʻaha ʻono? ʻO kēia no ka mea i ka piʻi wela, pono e hoʻomaha ke kino wela, a ʻo ke ala maʻalahi loa e hana ai me ke kōkua o nā mea ʻala e hoʻoikaika ai i ka hoʻoulu ʻana i ka hou. Hoʻomaʻalili nō hoʻi i ke kino.
ʻO kekahi kumu ʻē aʻe he pilikia thyroid. ʻO Capsaicin, i loaʻa i loko o nā meaʻai ʻala, e wikiwiki i ka metabolism. Inā "junk" ka thyroid gland, hiki iā ia ke alakaʻi i ka lohi o ka metabolism, a e ʻimi ke kino e wikiwiki i ka ʻai ʻana i ia meaʻai.
No laila, inā loaʻa iā ʻoe i kēlā me kēia manawa ka makemake ʻole e ʻai i ka curry spicy a i ʻole salsa, e noʻonoʻo e kipa aku i kahi endocrinologist.
A, ʻoiaʻiʻo, kahi me ka ʻole endorphins. Hoʻomaka ka meaʻai ʻala i ka hoʻokuʻu ʻana i nā "hormones o ka hauʻoli", no laila eia kahi koho ʻē aʻe i ka bar kokoleka kaulana!
Kopa ʻono
ʻAʻole makemake ka poʻe he nui i ka soda: ʻoluʻolu a maikaʻi ʻole. Eia nō naʻe, i kekahi manawa e nalowale kāu mau makemake mau i ke kua, a hoʻomaka ʻoe e makemake e inu i kēia mea inu ʻino: ma ʻaneʻi a i kēia manawa, me ka kali ʻole. Loaʻa paha, pono ʻoe i ka caffeine: hoʻokahi lawelawe o ka cola he 30 mg o ia mea - lawa ia e hāʻawi iā ʻoe i ka ikehu a kōkua iā ʻoe e hoʻoikaika.
ʻO ke kumu ʻē aʻe o ka makemake ʻo ka nele o ka calcium. He mea koʻikoʻi kona kuleana i ke ola i ka wā e hoʻomaka ai ke kino e nele i kēia ʻano mea, hoʻomaka ke kino e hoʻohana i ka calcium mai nā iwi. Pehea e pili ai ka soda i kēia hana? ʻO ka waikawa phosphoric i loko o ia mea e hoʻokahe i ka ʻeleʻele i waho o nā iwi i hiki i ke kino ke hoʻopaʻa iā ia. E like me kāu e manaʻo ai, hoʻopilikia nui kēia i nā iwi a, i ka wā lōʻihi, alakaʻi i ka osteoporosis mua.
Avocado, nati, anoano, aila
I ka nānā mua ʻana, ʻaʻole hiki ke manaʻo ʻole ka makemake e ʻai i nā meaʻai olakino: pono, makemake ʻoe e hoʻokaʻawale i kahi ʻeke holoʻokoʻa o ka cashews a i ʻole e hoʻohui i 2 mau huaʻai paukena i kahi saladi. Pono lākou! ʻAʻole mākou e hoʻopaʻapaʻa: ʻoi aku ka maikaʻi o ka ʻai ʻana i ka avocado ma mua o kahi ʻōpala o nā fries Farani, akā i kēia hihia, ʻo ka makemake ikaika e hōʻailona pū i kahi hana ʻino i ke kino. ʻO ka mea mua, hōʻike ia i ka calorie deficit, ka nele o ka momona a, no ka hopena, ka nele o ka ikehu. Hoʻopau pinepine nā wahine i ka nui o ka momona a lākou e ʻai ai, kahi e alakaʻi ai i ka hoʻopau ʻana i ka ʻōnaehana hormonal. No laila, inā ʻoe ma ka ʻai koʻikoʻi, a makemake koke ʻoe e ʻai i kahi lima o nā nati, mai kūʻē, no ka mea, ʻaʻole kēia he whim, akā he pono.
Lemona, sauerkraut, pickled kukama
Pono ʻoe e wehe i kahi hue o nā gherkins pickled i ke aumoe? ʻO ke kumu o kēia manaʻo ʻino ʻole paha ʻo ia ka haʻahaʻa o ka waika o ka ʻōpū. ʻO ka nui o nā meaʻai pickled a acidic he probiotics maoli i nele ke kino i kēia kūlana. ʻO ka ʻawaʻawa ʻōpū he lālani pale koʻikoʻi o ke kino, hoʻomaʻemaʻe a hoʻopau i ka meaʻai. Inā hoʻopau ʻia kāna hana ʻana, hoʻāla ʻia kahi kaulahao o nā kaʻina hana e alakaʻi ana i nā maʻi o ka digestive tract, nā allergies, nā hemahema o ka meaʻai a me ka constipation.