Nā huahana ikehu

Ke ʻike nei paha ʻoe i ka luhi nui, ka hiamoe a me ka nalo ʻana o ka ikehu i ka wā ʻai awakea a ʻoi aku paha ka maikaʻi - ma hope pono o ke ala ʻana? Ua nele ʻoe i ka ikehu. I mea e loaʻa ai, ʻaʻole pono ia e inu i kahi kīʻaha kope ʻelua a i ʻole kōkua i nā mea inu ikehu. ʻOi aku ka naʻauao e hoʻoponopono hou i kāu papaʻai a hoʻoneʻe iā ia i nā meaʻai e ʻaihue i ke ola a me ka ikaika, a hoʻohui i nā mea e hāʻawi iā lākou.

Ka ikehu ola: ma hea a ma hea?

ʻO ka mea maʻamau, hoʻopiha ʻia ke kino o ke kanaka me ka ikehu mai nā proteins, nā momona a me nā kalapona i loaʻa i ka meaʻai. ʻO ke kūpono, pono ke kanaka e mālama i ka ʻōlelo aʻoaʻo o nā meaʻai meaʻai e pili ana i kā lākou ratio i ka papa kuhikuhi o kēlā me kēia lā. A laila e ʻoluʻolu a hauʻoli ʻo ia i nā lā a pau. Akā ʻo ka paʻakikī ʻo ka poʻe o nā ʻoihana like ʻole e pono ai ka nui o ka ikehu, a ʻo ka ʻai nui ʻana i ka momona. No laila, ʻo ka pinepine, hiki iā ʻoe ke kōkua iā ʻoe iho me ka ʻole e hōʻino wale iā ʻoe iho ma ka hoʻokomo ʻana i nā huahana ikehu i kāu meaʻai.

No ke aha paʻakikī e hana me ka ʻole o lākou? ʻO ka wikiwiki o ke ola o kēia ao, ka makemake e kūleʻa i nā wahi āpau, a me ka hoʻoikaika kino, no ka laʻana, ke kipa ʻana i ka hale hoʻoikaika kino, hoʻoulu i ka hana o nā hormones, me nā mea e pili ana i nā hana digestion. ʻO ka hopena, ke hana nei ka hope i ka piha piha, ʻoiai e hana ana ka lolo a me ka ʻōnaehana i ka mea maikaʻi loa. Ma muli wale nō o ka loaʻa ʻole o nā mea momona e hoʻomaikaʻi ai i kā lākou hana. A ma kahi o ka ʻoluʻolu a me ka makemake e lanakila i nā kiʻekiʻe hou, hāʻawi wale lākou i kahi kanaka i ka makemake e hiamoe i ka wā hiki.

He aha nā mea e waiwai ai ke kino me ka ikehu

• ʻO nā haʻalulu paʻakikī - loaʻa lākou i ka glucose, me ka ʻole o ka lolo a me ka ʻōnaehana ʻōnaehana i hiki ʻole ke holo pono. Hiki iā ʻoe ke hoʻopihapiha i ka nele o nā huʻihuʻi paʻakikī i ke kino e ka ʻai ʻana i nā cereala, nā legume, ka palaoa a me nā greens.
• ʻO ka Protein - hāʻawi ia ʻaʻole wale i ka ikehu, akā i kahi manaʻo lōʻihi o ka piha, mahalo ʻia ʻaʻole e lawe ʻia ke kanaka me nā meaʻai. Eia kekahi, ʻaʻole like ka pono o lākou a pau. Aia nā kumu o ka protein i ka ʻiʻo, nā huahana iʻa, nā legumes a me nā nati.
• Makanekiuma Wahi a Samistha Heller, ka mea mālama i ka meaʻai o US, "Pili kēia mineral i loko o 300 a ʻoi aku nā hopena biochemical i loko o ke kino, me ke kaʻina hana o ka hoʻohuli ʻana i ka glucose i ikehu." ʻIke ʻia ia i nā hua nui e like me nā ʻalemona, nā hazelnuts, nā cashews, nā palaoa, a me nā iʻa, ʻo ia hoʻi nā halibut.
• Mea hao. ʻO ka helu o nā hunaola ʻulaʻula e hāpai i ka oxygen ma luna ona. ʻO ko lākou nele, ka mea i kapa ʻia i ka lāʻau ʻo "anemia", ʻoiaʻiʻo, e hōʻike paha i ka nele o ka oxygen i loko o ke kino a, a ʻo ka hopena, ka luhi wikiwiki. Hiki iā ʻoe ke hoʻopiha i kou hemahema hao ma ka hoʻohui ʻana i nā ʻiʻo, nā lau lau ʻōmaʻomaʻo, nā hua, nā hua, a me nā hua i kāu papaʻai.
• ʻO Selenium kahi antioxidant ikaika, ʻo ka pae e pili ai i ka lako ikehu wale nō, akā i ke ʻano o ke kanaka. ʻIke ʻia i loko o ka iʻa iʻa, nā nati, ka ʻiʻo a me nā hua.
• ʻO ka Omega-3 fatty acid he mau antioxidant i loaʻa i ka iʻa.
• Cellulose. E like me ka protein, hāʻawi ia i kahi ʻano o ka piha a normalize pū i nā pae kō kō. ʻO nā mea kanu, nā huaʻai a me nā līkū ma ke ʻano maʻamau kahi kumu o ka fiber.
• ʻO Wikamina C. He antioxidant ia e paipai pū ana i ka omo ʻana o ka hao a loaʻa i nā hua citrus, rose hips, ʻeleʻele currants, etc.

Nā huahana ikehu 13 kiʻekiʻe

Nati I ka ʻoiaʻiʻo, e hana kekahi, akā koi ikaika nā mea nutrisy i ka hoʻohana ʻana i nā walnuts a me nā ʻalemona i nā manawa o ka luhi. Loaʻa i ka mea mua ka protein, ka hao, ka zinc, ka potassium, a ʻo ka lua i ka lāʻau E, a me ka omega-3 a me ka omega-6 fatty acid, e hoʻomaikaʻi ai i ka hana o ka lolo.

Wai. ʻO 70% ka wai o ke kanaka, ʻo ia hoʻi ka hopena o ka wai i ka maikaʻi o ka maikaʻi. Eia kekahi, komo ka wai i kahi ʻeleu i ka hapa nui o nā hana e hana ʻia i loko o ke kino. Hoʻohilahila pinepine kekahi kanaka i ka manaʻo o ka make wai me ka manaʻo o ka pōloli, ʻike i ka haʻihaʻi, ʻai i ka sanwī i kali ʻia a… ʻaʻole manaʻo i ka hopena i makemake ʻia. ʻO ka maʻalahi no ka mea i kēlā manawa koi kona kino i hoʻokahi aniani o ka wai anuanu.

ʻO Oatmeal kahi kumu o nā huaora B, puluniu, a me nā haʻihaʻi paʻakikī. Hoʻoikaika ia i ke kino a hoʻonui i kona kūpaʻa i ke koʻikoʻi. Hiki iā ʻoe ke hoʻomaikaʻi i ka hopena o ka hoʻohana ʻia e ka hoʻā ʻana me ka yogurt. Hoʻomaopopo ʻia kēia e ka ʻoiaʻiʻo o ka protein i hui pū ʻia me nā carbohydrates paʻakikī e hāʻawi i kahi manaʻo lōʻihi o ka piha.

Maiʻa - piha lākou i ka pāhare potassium, kahi e hilinaʻi ai ka hana o nā aʻa a me nā aʻa mākala. Ma muli o ka hiki ʻole i kēia kumumea trace ke hōʻiliʻili i loko o ke kino, aʻoaʻo ka poʻe nutrisy i ka ʻai mau ʻana i ka maiʻa. Kūpono, ʻelua manawa o ka lā. E kōkua kēia i ka hoʻomaikaʻi ʻana i ka hana o ka ʻōnaehana nīnūnē, e lilo i mea hou a me ka mālie.

Kealohapau. He kumu ia o ka omega-3 fatty acid a me ka protein, ʻaʻole ia e hāʻawi i ka ikehu wale nō, akā he hopena maikaʻi hoʻi ia i ka hana o ka ʻōnaehana cardiovascular. Hiki iā ʻoe ke pani iā ​​ia me ka salemona, cod, hake a me nā ʻano iʻa momona a iʻa ʻono paha.

Lētēlē. Loaʻa iā ia ka protein, puluniu, hao, huaʻai B, zinc, magnesium a me keleawe, mahalo iā ia e hoʻopiha ai i ka nele o ka ikehu, a normalize hoʻi i ke kiʻekiʻe o ke koko a me nā pae kolesterol.

Pipi. Ma muli o ke alo o ka hao, hoʻonui ia i ke kani o ke kino, a ma muli o ke kū o ka wikamina B, zinc a me ka creatine - nā waihona o ka ikehu koʻikoʻi.

ʻO ke kai kahi kumu o nā waikawa momona, iodine, zinc a me tyrosine. Paipai ka mea hope i ka hana ʻana o norepinephrine, kahi hormone like me ka hana o adrenaline. Hoʻohui ʻia, loaʻa iā lākou ka huaʻai B12, kahi e hoʻoulu ai i ka hana o ka cerebral cortex.

Tī ʻōmaʻomaʻo. Loaʻa iā ia ka caffeine - ka mea hoʻonāukiuki maʻalahi a maʻalahi hoʻi, a me L-Theanine - kahi amino acid e hoʻopili maikaʻi i nā mākau ʻike o ka lolo - hoʻomanaʻo, noʻonoʻo, ʻike, noʻonoʻo a me ka noʻonoʻo.

Nā hua ʻumeke. ʻO kēia kahi kumu o ka magnesium, ʻaʻole ia ka pae o ka ikehu wale nō e hilinaʻi ai, akā i ka ikaika a me ke ahonui o kekahi kanaka. ʻO kāna ʻike i ka papa kuhikuhi o kēlā me kēia lā e ʻae iā ʻoe e hakakā i nā ʻōuli o ke kaumaha, hoʻonui i ka luhi a me ka huhū.

Mele. Loaʻa iā ia ka hao, potassium, phosphorus, calcium, magnesium, zinc, copper, B vitamins a me nā mea pono ʻē aʻe e hoʻomaikaʻi i ka hana o ka ʻōnaehana hopohopo a hāʻawi i ka ikaika a me ka ikaika.

Nā lau lau ʻōmaʻomaʻo. Loaʻa iā lākou nā huaora o ka hui B, C, magnesium a me ka hao.

ʻO nā hua moa kahi kumu o ka wikamina B a me ka protein.

Pehea hou aʻe e hiki ai iā ʻoe ke pani no ka nele o ka ikehu?

ʻO ka loaʻa ʻole o ka hiamoe, ke koʻikoʻi, ka ʻai ʻana i ka wai ʻona a me ka puhipaka maikaʻi ʻole i ka lako o ka ikehu. I ka manawa like, ka hoʻoikaika kino mau, nā ua ʻokoʻa, a me nā meaʻai kūpono, e like me ka ʻaina kakahiaka, ka hopena ʻē aʻe.

ʻO ka mea nui ʻaʻohe wahi no ka meaʻai momona a kiʻekiʻe-calorie i loko, no ka mea pono ka hana lōʻihi, kahi e ʻeha ai ka lolo a me nā ʻōnaehana. Hoʻohui ʻia, kiʻekiʻe nā meaʻai i ke kō, ʻoiai e hāʻawi ana i ka pohā o ka ikehu, akā ʻaʻole no ka lōʻihi. ʻO kēia no ka mea hāʻawi ke kō i ka hoʻonui ʻana i ka hana o adrenaline a me insulin, e kū koke ana ke pau nā waihona a waiho i hope o ka hiamoe nui aʻe. Pēlā nō ke kope a me nā mea inu i loko o ke kope, me nā mea inu ikehu.

ʻOiaʻiʻo, ʻo ka luhi mau loa a me ka nalo ʻana o ka ikehu kahi hopena o ka holomua. Akā hiki iā ʻoe ke hakakā pū me lākou. Eia kekahi, pono liʻiliʻi e hana no kēia!

Mai makaʻu e hoʻololi! E manaʻoʻiʻo i ka ʻoi loa! A e olakino!