Contents
ʻO ka lilo ʻana o ke kaupaona a 2 kg i 7 mau lā.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 970 Kcal.
Ua noʻonoʻo paha ʻoe e pili ana i ka hilinaʻi o ko mākou naʻau i nā meaʻai a mākou e ʻai ai? A ʻo ia maoli nō. Ua hoʻomohala nā loea i kahi papaʻai kūikawā e hāʻawi i ka mālama ʻana i kahi ola maikaʻi. I kēia lā e hōʻike aku mākou iā ʻoe i ka papaʻai no ke kaumaha. A ʻaʻole pono ʻoe e kali no ke kaumaha a me ka ʻiʻini e lanakila ma luna ou. ʻOi aku ka maikaʻi o ka pale ʻana i kēia pilikia ma ka hahai ʻana i nā kuhikuhi ma lalo. No laila, he aha kāu e pono ai e ʻai ai i ke kauoha, e like me kā lākou e ʻōlelo nei, i loko o ka ʻeleʻele?
Nā meaʻai pono no ke kaumaha
Pono e hoʻomaopopo koke ʻia inā ma ke kaumaha nui, auwē, ʻaʻole lawa ka ʻai wale nō. Me kahi ʻano koʻikoʻi o kēia maʻi, ma ke ʻano he rula, pau ka hoihoi i ke ola, no ka mea ʻole. Pono kēia i ke kōkua o kahi psychotherapist mākaukau.
Loaʻa ka hapa nui o ka poʻe i kahi ʻano puʻuwai haʻahaʻa kahi e emi ʻole ai ka ʻai. ʻO ka mea ʻē aʻe, ua huki ʻia mākou i nā meaʻai momona, momona, starchy a me nā pōʻino ʻono ʻē aʻe a i ʻole nā mea inu ʻona. Akā ʻaʻole makemake ʻia kēia koho o ka meaʻai a me ka mea inu. ʻO nā meaʻono a me ka waiʻona (ʻo ia hoʻi, heʻoi aku kaʻino) hana like. Hoʻoulu lākou i ka hoʻokuʻu ʻana i nā hormones hauʻoli i loko o ko mākou lolo. Akā ʻaʻole lōʻihi kēia mana. ʻAʻole koke, inā hopu a inu paha ke kanaka i ke kaumaha, e hoʻi hou ka blues, a huki hou mākou i ka "hua i pāpā ʻia". ʻAʻole hiki ke hoʻoponopono i ka pilikia ma kēia ʻano hana me ke kaumaha. He maikaʻi ināʻaʻole kēia "therapy" e hoʻonui i ka pilikia aʻaʻole e alakaʻi i ke kaumaha. Eia kekahi, pono e hana ikaika ke kino e hoʻoponopono i ke kō i hoʻolako ʻia. I ke kaʻina hana, ua hoʻopau ʻia nā mālama o nā huaora B a me ka chromium, ʻo ka nele o ia mea hiki ke hoʻonui i ka piʻi nui ʻana o ke kūlana depressive. No laila, ʻoi aku ka maikaʻi o ka hauʻoli me ka meaʻai i waiwai i kēia mau ʻāpana. Eia kekahi, he hopena maikaʻi nā huahana i loaʻa i ka omega-3 fatty acids, selenium, tryptophan i ka hoʻoponopono ʻana i kēia pilikia.
E ʻike pono ai pehea e holo ai nā mea, e huli i ka ʻepekema. Me ka loaʻa ʻole o ka chromium i loko o ke kino, hiki ʻole i ka insulin, ka mea kōkua ke mālama i ke kō i nā pae maʻamau. Wahi a nā poʻe loea, hoʻohaʻahaʻa ʻia ka naʻau inā ʻoe e ʻai ma kahi o 150 (a ʻoi aku paha ma kahi o 200) mcg o chromium i kēlā me kēia lā. Hiki ke loaʻa ka nui o ia mea i nā meaʻai e like me ka pipi, ʻaka, uala, meli maoli, ʻomaʻoma, ʻōmato, kāloti, lettuce romaine, ʻalani a me ka maiʻa.
Manaʻo ʻia ʻo Serotonin kekahi o nā hormona maikaʻi loa o ka hauʻoli. Hoʻokomo ʻia ia i ka lolo o ke kanaka mai kahi amino acid i kapa ʻia ʻo tryptophan. No ka hana maʻamau o ke kino, he mea pono i nā wahine e ʻai ma ka liʻiliʻi 320 mg o ka tryptophan i kēlā me kēia lā, a no ka moekolohe ʻoi aku ka ikaika - nā 390 āpau. , veal, nā iʻa like ʻole, nā iʻa (ʻo ia ka cod a me ke tuna) a me nā nati. Hoʻonui ka asimilation o ka tryptophan i kāna lawe ʻana i loko o ka ʻoihana o nā carbohydrates paʻakikī. Maikaʻi inā ʻai ʻoe, no ka laʻana, kahi ʻāpana o ka moa moa i hoʻolapalapa ʻia a me kahi ʻāpana o ka buckwheat.
Hāʻawi i ke kino i ka hana o serotonin a me ka omega-3 fatty acid. Loaʻa lākou i loko o ka aila flaxseed, ʻumeke a me nā ʻano pua sunflower, nā mea kanu like ʻole a me nā nati (ʻo ka walnuts hoʻi). A ʻo ka mea poʻokela i kā lākou ʻike he iʻa momona.
ʻO kekahi antidepressant kūlohelohe ka selenium. Me ka nele, nui nā manawa kūpono o ka hui ʻana me ka hopohopo nui, ka huhū, ka luhi a me nā mea mamao ʻē aʻe mai nā kūlana ʻoluʻolu. ʻO nā huaale, nā niu, nā kālika, a me nā tī feta he waiwai i ka selenium.
ʻO ka hoʻokomo ʻia ʻana o nā ʻīlī pipi, nā paʻi ʻaʻai paʻakikī, nā hua moa, nā lau lettuce, nā ʻalemona a me nā walnuts, nā strawberry, nā ʻōpala a Brussels a me ka cauliflower, nā legume a me kefir i loko o ka papaʻai hiki ke uku no ka nele o nā huaora B he nui.
Hoʻokahi nō ka poʻe loea i kahi ʻano nā huahana antidepressant kiʻekiʻekōkua ia e kūpale me kahi mokuʻāina kaumaha ʻole e like me ka wikiwiki a hoʻemi i nā manawa o ke kū ʻana i mua. Aia ma luna o 8 nā mea ʻai kuke. E nānā i ka hopena o kēlā me kēia o lākou i ko mākou kino.
iʻa
ʻO ka omega-3 mau momona momona i loaʻa i nā iʻa e kōkua i ke kino holoʻokoʻa holoʻokoʻa. Eia nō hoʻi i ka iʻa he nui ka lumi no ka wikamina D a me ka tryptophan, kahi e hoʻonui ai i ka pale ʻana a hāʻawi i kahi ʻano maikaʻi.
hua
Loaʻa iā lākou he nui nā waikawa momona pono, a me nā huaora A, B, E, D. He hua nui nā hua manu i nā mea pono, a ʻoi aku ka hopena maikaʻi i ko mākou ʻano, hoʻoikaika i nā niho a me nā iwi o ka iwi, loaʻa i nā anti-cancer. nā hopena a kākoʻo i ka ʻōnaehana cardiovascular.
Nā huaʻulaʻula a me ka ʻalani a me nā mea kanu
ʻO nā ʻalani, nā tangerine, nā ʻumeke, nā beets, nā pepelu bele, nā kāloti a me nā makana ʻē aʻe o ke kūlohelohe, he kala ʻulaʻula, e hoʻopiʻi iā mākou me kahi ʻano maikaʻi. Hana ʻia kēia ma muli o ka nui o nā huaora C. ke komo i loko o ke kino, hoʻolaha ia i ka hana ʻana o nā amino acid i nā protein holoholona i loko o serotonin, kahi hormone kaulana o ka hauʻoli.
Ka iʻa kai
ʻO kēia poʻe kamaʻāina o ke kai, ʻo ia hoʻi ka ʻōpae, i loko o nā iodine i lawa ka nui, me ka ʻole o ia, e like me nā kauka, ʻaʻole hiki ke hana i ka metabolism kūpono. Eia kekahi, he hopena maikaʻi ka iodine i ka hana o ka lolo a hoʻonui i ka hana noʻonoʻo a me ke kino.
mea kanu kīhini
ʻAʻole e hoʻomehana wale ʻoe i ke anuanu ke kāleka, nutmeg, anise hōkū a me nā mea ʻala ʻē aʻe, akā kōkua pū kekahi e hana i kahi leʻaleʻa a ʻoluʻolu hoʻi i ke ʻano o ka naʻau, hoʻomaha a hoʻoliʻiliʻi i nā huhū kaumaha. Akā he mea nui ʻaʻole e hoʻonui iā ia me lākou. ʻO kahi pinch o nā mea ʻala i hoʻohui ʻia i kahi mea inu a kīʻaha paha e lawa.
kokoleka
He nui ka tryptophan i loko o ka pī koko. ʻAʻole no ka mea ʻole ka makemake nui ʻana o nā mea inu a me nā huahana e pili ana iā lākou i ka hāʻule, i ka wā e kaumaha ai ke anuanu a me ka hoʻololi ʻana i ka wā. ʻAʻole loaʻa ka hopena maikaʻi ʻole o ka helu kokoleka ma ke kiʻi, akā e hoʻokiʻekiʻe maoli ia i ke ʻano. Wahi a ka poʻe akamai, lawa ka 30 g kokoleka i ka lā no kēia.
Ka pulse
ʻO ka pī, nā pīni a me nā legume ʻē aʻe kekahi o nā kumu waiwai nui o ka huaora B. ʻO ko lākou lawa kūpono i ka papaʻai e kōkua i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōnaehana ʻōnaehana, kahi hopena maikaʻi i ke ʻano a mālama ʻia mai ka hiamoe ʻole.
bananas
Aia i ka maiʻa kahi mea i kapa ʻia ʻo harman alkaloid, ka mea e hoʻoulu maoli i nā manaʻo o ka euphoria a me ka hauʻoli. A ʻo ka nui o ka wikamina B6 hana i kēia hua no ka luhi wikiwiki a me ka nāwaliwali o ke kino.
No laila, i ka haku ʻana i kahi meaʻai no ke kaumaha, ua ʻōlelo ʻia e nānā i nā huahana i luna.
ʻO RђRѕS, hōʻole (a i ʻole e hoʻoliʻiliʻi nui i ka ʻai ʻana) pono ʻoe mai:
- kekahi huahana i loaʻa ke kō;
- pasta palaoa palupalu;
- nā piko like ʻole (e like me ka iʻa a me nā nati me ka paʻakai i hoʻohui ʻia);
- berena keʻokeʻo;
- nā meaʻai nīoi loa;
- sausage momona;
- nā huahana meaʻai wikiwiki;
- kope ikaika;
- ʻalekohola;
- nā mea inu ikehu.
Pono ʻoe e ʻai i ka papa anti-depressive i nā manawa he 5 i ka lā. ʻO ka mea mua, ʻoi aku ka maikaʻi o nā pāʻina haʻihaʻi no ka hana o ka gastrointestinal tract a, inā pono, kōkua i ka lilo ʻana o ke kaupaona e ka wikiwiki i ka metabolism. ʻO ka lua, ʻo nā manawa liʻiliʻi ma waena o nā meaʻai e hoʻomaha iā mākou i ka pōloli, kahi e hoʻonāukiuki ai a hiki i ka huhū, ka mea makemake ʻole ʻia i kēia manawa.
Pono e helu ʻia nā puke ʻai e pili ana i kāu makemake kino. E hoʻāʻo e ʻimi i kahi kahua waena - ka nui o nā pā e kōkua iā ʻoe e māʻona i ke kino, akā i ka manawa like e hōʻalo i ka ʻai nui.
No ka lōʻihi o ka papaʻai no ke kaumaha, e like me nā mea hoʻomohala, nā hopena maikaʻi mua i ke ʻano o ka hoʻomaikaʻi i ke ʻano e ʻike ʻia i loko o kekahi mau lā ma hope o ka hoʻomaka o ke ola e like me kāna mau lula. ʻAʻohe manawa kikoʻī ʻoi loa no ka ukali ʻana i nā ʻōlelo aʻoaʻo a ka hana a ka mea kākau.
Inā hōʻoluʻolu ʻole ka mālama ʻana i nā lula o kēia ʻano hana, hiki iā ʻoe ke pili i nā mea nui ke makemake ʻoe. Pono kahi papaʻai olakino e kōkua iā ʻoe e hiamoe maikaʻi, e hoʻoliʻiliʻi liʻiliʻi e pili ana i nā mea liʻiliʻi, a me ka hakakā ʻana i ke kaumaha.
ʻO kahi laʻana o ka papaʻai papaʻai no ke kaumaha no hoʻokahi pule
Day 1
ʻAina kakahiaka: porridge laiki me nā cherry.
Mea ʻai māmā: salakeke o kāloti ʻia i kālua ʻia a i hoʻomoʻa ʻia, ka cilantro a me ka peanuts lima.
Lunch: pola o ka cauliflower a me ka broccoli puree hupa; kahi ʻāpana o ka hoʻopiha palaoa i hoʻolapalapa ʻia a me ka palaoa buckwheat me nā mea kanu.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: ka sāleta o nā hua moa i hoʻolapalapa ʻia, nā pīni a me nā arugula.
Day 2
ʻO ka ʻaina kakahiaka: kahi ʻāpana o ka oatmeal, hiki ke kuke ʻia i ka waiū, me ka hoʻohui ʻia o nā g germ a me kāu mau hua punahele.
Mea ʻai māmā: he kīʻaha o ka mānoanoa smoothie.
ʻO kaʻaina awakea: ka uala i kāwili ʻia a me ka palaoa tī feta.
ʻAina ahiahi: casserole o ka tī a me nā hua.
ʻO kaʻaina awakea: risotto me nā momona.
Day 3
Breakfast: bulgur me nā ʻāpana apricot a me kahi pinch o ke kinamona.
Mea ʻai māmā: ka berena palaoa āpau me ka pate mushroom momona momona.
ʻAina awakea: pola kīʻaha pī; salmon i hoʻomoʻa ʻia a me nā lau salakeke.
Mea ʻaina ahiahi: kahi ʻōwili palaoa piha me ka tī liʻiliʻi a i ʻole ka tī liʻiliʻi me ka hua.
ʻO kaʻaina awakea: ka broccoli i hoʻomoʻa ʻia a me ka salakeke apple.
Day 4
ʻAina kakahiaka: laiki me nā ʻāpana maiʻa.
Mea ʻai māmā: He mau pahū pahū a i ʻole nā kuki oatmeal.
ʻO kaʻaina awakea: kāpeti i hoʻolapalapa ʻia (hiki iā ʻoe ke hoʻohana i nā ʻano kāpena ʻokoʻa e hāʻawi i kahi ʻono hoihoi) me ka tī paʻakikī, nā pistachios, nā mea kanu a me nā mea ʻala.
Mea ʻai māmā: nā ʻāpana niu i hiki ke hoʻoweliweli ʻia i ka kokoleka pouli paʻakikī, a i ʻole he ʻāpana kokoleka kiʻekiʻe wale nō.
ʻO kaʻaina: ka moa moa i hoʻomoʻa ʻia a me ka saladi o nā tumato, mozzarella a me nā mea kanu.
Day 5
ʻO ka ʻaina kakahiaka: ʻoatmeal me nā strawberry a me kekahi mau ʻalemona.
Mea ʻai māmā: ʻōmaʻomaʻo ʻōmaʻomaʻo.
ʻO ka Lunch: ka moa moa i hoʻomoʻa ʻia i ka yogurt maoli a i ʻole ka momona momona momona momona; ka vinaigrette.
Mea ʻai ahiahi: he mau pancakes buckwheat, kahi hiki ke hoʻolako ʻia me kahi meli maoli.
ʻO kaʻaina awakea: nā cutlets ʻiʻo wīwī a me ka kukama a me ka salakeke kōmato.
Day 6
ʻO ka ʻaina kakahiaka: kahi omelet o ʻelua mau hua moa a kālua ʻia i ka kōmato me kāu greens punahele; 1-2 mau popo palaoa āpau.
Mea ʻai māmā: 3-4 mau plum.
ʻO kaʻaina awakea: kahi pola o ka borscht vegetarian.
Mea ʻai ahiahi: kahi sanu wili palaoa āpau me ka ʻāpana o ka tī a me kahi kōmato.
ʻO kaʻaina awakea: ka sāleta o ka momona, nā pīni i hoʻolapalapa ʻia a me nā mea kanu.
Day 7
ʻO ka ʻaina kakahiaka: ʻo ka maiʻa a me nā pistachios i hoʻowali ʻia me ka yogurt maoli me ka ʻole o nā mea hoʻohui.
Mea ʻai māmā: dumplings-based beets; he mau lima o ka walnuts.
ʻO kaʻaina awakea: celery a me ka sup pea; nā lau iʻa mahu a me nā lau lettuce.
Mea ʻai ahiahi: he mau punetēpō o ka meli a me ka tī ʻōmaʻomaʻo, a i ʻole ʻai wale i kāu hua punahele.
ʻO kaʻaina awakea: ka mea kanu mea kanu a me ka ʻāpala.
ʻO nā papaʻai papaʻai no ke kaumaha
- Inā ʻaʻohe pilikia olakino koʻikoʻi a ʻano o ke kino e koi ai i kahi papaʻai kūikawā ʻokoʻa, hiki iā ʻoe ke hāhai i ka papa anti-depressive i ʻōlelo ʻia aʻe nei.
- Ma keʻano maʻamau, ʻaʻole pono ʻoe e hoʻohana i kekahi o nā huahana i ʻōlelo ʻia inā he maʻi ʻoe iā lākou.
Nā Pōmaikaʻi o kahi Diet Depression
ʻO kaʻai ʻana no ke kaumaha ka nui o nā pono.
- Ma waho aʻe o ka mea kōkua ia e hoʻoponopono i ka pilikia psychological nui, loaʻa i ke kino nā mea pono āpau, hoʻomaka e hana maʻamau, a hoʻoikaika ʻia ke olakino holoʻokoʻa.
- ʻIke ʻia ka hopena o ka meaʻai i ke ʻano o ka ʻili, ka lauoho, nā kui, a pēlā aku. ʻO nā mea olakino olakino ke kumu o ka papaʻai no ke kaumaha kaumaha loa i ka hoʻomaikaʻi ʻana i ka helehelena.
- Ke hoʻoponopono nei i ka ʻike calorie o ka papaʻai, hiki i kēia papaʻai ke kōkua i ka lilo a me ka loaʻa ʻana o ke kaumaha inā ʻoe e alualu nei i kekahi o kēia mau pahuhopu.
- Ma ka hoʻonohonoho ʻana i kāu mau meaʻai e like me kēia mau rula papaʻai, ʻaʻole ʻoe e alo i ka nāwaliwali, hoʻonui i ka luhi a me nā hanana ʻoluʻolu ʻē aʻe, i makemake ʻole ʻia inā loaʻa nā ʻōuli o ke kaumaha. Ma ka ʻokoʻa, hāʻawi ka ʻenehana i ka ikaika a me ka ikaika, e ʻae ai iā ʻoe e hele i loko no nā haʻuki a alakaʻi maʻamau i kahi nohona hana piha. Hoʻomaopopo pū ʻia ka hoʻolālā e hoʻokuʻu i nā homoni e hauʻoli ai ʻoe.
- ʻOno a ʻokoʻa ka meaʻai ma ka meaʻai no ke kaumaha. E loaʻa i kēlā me kēia kanaka i ka papa inoa o nā huahana i hāʻawi ʻia i nā mea i makemake ʻia, a hiki iā lākou ke hana i kahi meaʻai e pili ana i kā lākou makemake culinary.
Nā hemahema o ka papaʻai no ke kaumaha
ʻO nā kīnā koʻikoʻi i ka anti-depressive therapy he paʻakikī e loaʻa. ʻAe, ʻaʻole maʻalahi paha e hāʻawi i kekahi o kāu mau meaʻai punahele. Akā ʻaʻole hiki i kahi ʻōnaehana mana ke hana me ka ʻole o kekahi mau kapu.
Pāʻai hou no ke kaumaha
Hiki iā ʻoe ke hoʻi i ka hāhai i nā lula papaʻai no ke kaumaha i kēlā me kēia manawa (ʻoiaʻiʻo, i ka loaʻa ʻole o nā contraindications e pili ana i nā kūlana olakino).