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"Ua maʻi wau me kahi ʻano maikaʻi. ʻAʻole wau e lawe i ka hoʻomaha maʻi. E maʻi kanaka. ”
ʻAʻole i liʻuliʻu loa, ua ʻike ʻia kēia huaʻōlelo, ka mea nona ka ʻike ʻole o ka mea kākau, i ka pūnaewele a komo koke i ka papa inoa o nā hoʻomana. Mai ia manawa, ua loli lākou a kākoʻo iā ia i kēlā me kēia ala kūpono, kau inoa i kāna mau kiʻi a me nā kiʻi, hoʻokomo iā ia i nā kūlana i ka pilikanaka. nā pūnaewele, kūkākūkā a ʻōlelo ʻia… No ke aha e hoʻonui ai ka hoihoi i nā huaʻōlelo maʻamau, nīnau ʻoe?
He mea maʻalahi nā mea āpau. Ma hope o nā mea āpau, ʻaʻole kahi naʻau maikaʻi ke ola wale nō mai nā polū a me ke kaumaha, akā ʻo ke kī i ka kūleʻa i kahi ʻoihana a ma ka alo ponoʻī. A ʻo ia nō hoʻi kēlā ʻano ʻano naʻau, me ka ʻole o ko mākou ola āpau me he insipid a luhi hoʻi.
Kaʻai kūpono a me ke ʻano
Ua ʻike ʻia no ka manawa lōʻihi e pili pono ana ke ola kino a me ka noʻonoʻo o ke kanaka i kēlā mau meaʻai. Eia nō naʻe, aia nō ka hoʻopaʻapaʻa e pili ana i nā kumu a me nā hopena o ia hopena. A, akā naʻe, kākau nā meaʻai meaʻai a me nā ʻepekema i nā puke e pili ana i kēia kumuhana, e hoʻomohala i nā meaʻai a me kā lākou mau kumu ponoʻī o ka meaʻai kūpono, ʻo ka mea nui o ka waiwai, ʻo ia paha ko lākou waiwai. ʻOiaʻiʻo, i ka nui o nā manawa kūpono, hiki i nā mea āpau ke koho i kahi mea maikaʻi loa no lākou iho.
ʻO nā mea i makemake nui ʻia a kūpono hoʻi i manaʻo ʻia he paleodiet, Kaiwaenahonuaʻai A "ʻaʻole ʻo Diet", Ka mea, i ka ʻoiaʻiʻo, he hōʻole i kēlā me kēia papaʻai. A ʻike ʻia nā puke kaulana loa ma ke ʻano “ʻAi a me ke ʻano"A"Ke ala i ka hauʻoli ma o ka meaʻai“ʻO Elizabeth Somer a me”Meaʻai o ka hauʻoli»ʻO Drew Ramsey lāua ʻo Tyler Graham.
Ka pilina ma waena o ka meaʻai a me ke olakino kanaka
Hoʻomaopopo ʻia kēia mau mea a me nā mea kākau ʻē aʻe i ka manaʻo nui i loko o kā lākou puke paʻi, kahi e hōʻike ai i nā mea āpau a kēlā me kēia kanaka e ʻai ai i ka hopena koʻikoʻi i kona naʻau. Ma hope o nā mea āpau, ʻaʻole wale kona kino, akā ʻai pū ka lolo i nā microelement pono e komo i ke kino o ke kanaka me ka meaʻai.
Ua ʻōlelo maikaʻi ʻo Laura Paulak i loko o kāna puke “Lolo pololi"(Hungry Brain):" Hoʻopaʻa mau ko mākou lolo i ke ola, kahi e pili pono ana i ka ʻimi ʻana i ka leʻaleʻa o ka meaʻai. "Eia kekahi, ʻoi aku kona makemake i ke kō, nā momona a me ka paʻakai, ʻoiai lākou e kōkua i ka hana ʻana o ka hormone dopamine, kahi i kapa ʻia ma ke ʻano he"hōmona o ka hauʻoli»No ka hoʻopili pololei ʻana i ka hana o ka ʻōnaehana ʻōiwi waena.
Ma ke ala, ua ʻike nui ʻia kēia i nā ʻoihana e loaʻa kālā i ka ʻoihana meaʻai a hoʻohana i kēia ʻike piha i kā lākou hana, koi maoli i kā lākou mea kūʻai aku e kūʻai pinepine i kekahi mau huahana. Akā ʻaʻole kēia manaʻo he ʻenemi ko mākou lolo. ʻO ia wale nō ke koi mau nei ʻo ia i ka meaʻai kiʻekiʻe-calorie a me ka ikaika nui, ʻo ia ka mea maʻamau, a he hoʻomanaʻo maikaʻi hoʻi no nā ʻono ...
Eia nō naʻe, ʻo ka ʻoiaʻiʻo, ʻo ke kō, ka paʻakai, a me nā momona he mamao loa ia mai kēlā mau meaʻai, hiki i ka ʻai ʻana ke hoʻomaikaʻi maoli i ke ʻano o ke kanaka. Ua kākau ʻia nā "treatises" holoʻokoʻa e pili ana i kā lākou mea weliweli. Akā me ka ʻike ʻole ʻole i kēia, hoʻolauna maoli ka poʻe i kā lākou papaʻai i nā meaʻai hou aʻe e hoʻohauʻoli ai i ka manawa manawa, a laila huikau i kēia manaʻo me kahi ʻano maikaʻi maoli.
ʻO ke ala i ka hauʻoli ma o ka serotonin
ʻO Serotonin - kahi meaola biologically hana i hoʻokuʻu ʻia i loko o ke kahe o ke koko a hoʻomaikaʻi i ke ʻano o ke kanaka. Minamina, ʻaʻole hiki i ke kanaka ke hoʻohana iā ia i kona ʻano maʻemaʻe, koe wale nō ma ke ʻano he ʻāpana o nā antidepressants. Eia nō naʻe, hiki i kekahi ke kōkua i ka hoʻonui ʻana i kāna hana.
E hana i kēia, ua lawa ka hoʻolauna ʻana i kāu mau papaʻai papaʻai momona i ka tryptophan, me ka ʻole o ka hana ʻana o ka serotonin hiki ʻole.
- Nā meaʻai protein: nā ʻano ʻiʻo like ʻole, ma kahi kikoʻī, ka moa a me ke keiki hipa; ka tī, ka iʻa a me nā iʻa kai, nā nati, nā hua manu.
- I nā mea kanu: nā ʻano kāpena like ʻole, e like me ke kai, ka puaʻulā, broccoli, a pēlā aku. asparagus, beets, turnips, ʻōmato, a pēlā aku.
- I nā hua: maiʻa, plum, pineapples, avocados, kiwi, etc.
- Hoʻohui ʻia, loaʻa ka tryptophan ma legume a me nā ʻanoʻano.
Ma hope o ke kālailai ʻana i kēia mau papa inoa meaʻai, ʻike ʻia he papaʻai kaulike ke kī o ke ʻano maikaʻi. ʻO ke kumu, ʻo ia. A ke ʻōlelo nei nā meaolaʻai a puni ka honua i kēia. Eia kekahi, no ka hana ʻana i ka serotonin iho, ʻaʻole lawa ka ʻai wale ʻana i ka maiʻa me ka treptophan, no ka mea ʻaʻole hiki ke omo ʻia me ka loaʻa ʻole o ka lāʻau C, i loaʻa, no ka laʻana, i nā hua citrus a me nā pua rose. Hoʻopili maikaʻi nā hana maikaʻi ʻole a me ka waiʻona i kona pae, no laila e hāʻawi pū ʻoe iā lākou.
Ka meaʻai no ke ʻano: ʻelima mau meaʻai e hoʻonui ai i kou ʻano
I kekahi manawa ke ala nei ke kanaka e pili ana i nā loina o ka meaʻai kūpono i kahi ʻano ʻino. ʻAʻole kēia he mea maʻamau, no ka mea he poʻe ola mākou a pau, ʻaʻole robots. No ia mau manawa i kūkulu ʻia ai ka papa inoa o nā huahana no ke ʻano maikaʻi. Ua komo:
Salemona a me ka ʻōpae - loaʻa iā lākou nā omega-3 polyunsaturated acid, ka mea e kaomi i ke kaumaha a hoʻomaikaʻi i ka naʻau o ke kanaka;
ʻO nā tōmato Cherry a me nā melemona - waiwai lākou i ka lycopene antioxidant maoli, ka mea e pale ai i nā manaʻo kaumaha a me ke kaumaha;
ʻO ka pepa Chili - ke hoʻāʻo nei i kona ʻono, ʻike ke kanaka i kahi ʻā ʻana o ke ahi, a me kahi e hoʻokuʻu ʻia ai nā endorphins, e like me ka mea i ʻike ʻia ma hope o ka hana lōʻihi i ka hale hoʻoikaika kino;
Nā Beets - loaʻa iā lākou ka huaʻai B, kahi hopena maikaʻi i ke ʻano, hoʻomanaʻo a me nā hana noʻonoʻo, a hāʻawi pū kekahi i ka hana o nā antidepressants i ke kino;
Garlic - Loaʻa iā ia ka chromium, ʻaʻole wale ia e kōkua i ka mālama ʻana i nā pae kō kō, akā hoʻolaha pū kekahi i ka hana o serotonin a me norepinephrine.
ʻAi hoʻohaʻahaʻa kino
I Malaki 2013, ua paʻi nā limahana o ke Kulanui o Pennsylvania i nā noiʻi noiʻi ʻano kupaianaha. ʻO ka hoʻokolohua, ua hōʻoia lākou i ka poʻe e ʻehaʻeha nei i ke kaumaha ʻaʻole pono e ʻai i nā meaʻai maikaʻi ʻole - calorie kiʻekiʻe a ʻaʻohe o nā mea pono (chips, nā mea momona, nā hamburger, pizza, nā palai Palani) Ma muli o ke kiʻekiʻe o ke kō a me ka momona o ka momona, hoʻonāukiuki ia i ka piʻi ʻana o ke kiʻekiʻe o ke kō, a laila kahi kulu ʻoi loa. I ka hopena, ua like ka mea like me ke ʻano, me ka ʻokoʻa wale nō i kēia manawa "e hāʻule ʻo ia i lalo", ʻo ia hoʻi e paʻakikī ka hāpai ʻana iā ia.
ʻAlekohola a me kope. Ke hoʻohana nei iā lākou no ka naʻau, ʻaʻole paha ʻoe e hoʻāla iā ia. Akā e lilo ana ʻoe no ka ʻoiaʻiʻo, e loaʻa hou ana i ka hopohopo, huhū a me ka noʻonoʻo ʻole.
Eia kekahi, koi nā psychologists i ka mālama ʻana i kahi mea i kapa ʻia ʻo "diary food" i nā hihia i loaʻa pinepine ai ke kanaka i nā loli ʻano. Ma hope o nā mea a pau, hiki i ka hoʻohana ʻana i nā huahana like ke lawe mai i ka ʻoluʻolu a me ka pōmaikaʻi i kekahi. A no kekahi - nausea, ʻeha ʻōpū a i ʻole ka hoʻohaʻahaʻa ʻana i ke ʻano.
He aha ka mea e hoʻoholo ai i ka pae o ka serotonin
Me ke kanalua ʻole, i kekahi manawa ʻaʻole lawa ka hoʻolauna wale ʻana o nā meaʻai kūpono i ka papaʻai, a ʻaʻole wale ka mea iā ia wale nō e ʻike i ke ʻano kaumaha o ke kaumaha, akā hoʻomaka nō hoʻi e ʻeha i ke kaumaha. I kēia hihia, he mea nui e noʻonoʻo hou i kou mau manaʻo i ke ola. Ma hope o nā mea āpau, hoʻopili kekahi mau mea ʻē aʻe i ko mākou ʻano, ʻo ia hoʻi:
- nele i ka hiamoe;
- ka nele o ka protein i ka papaʻai;
- ka nele o ka omega-3 acid, i loko o ka iʻa;
- ʻino a me ka ʻino kope;
- ka nele o nā wikamina a me nā kumuhana.
ʻO ke ʻano maikaʻi ʻaʻole wale ka haki o ka vivacity a me ka ikaika. He mea hana maikaʻi loa kēia e wehe i nā puka āpau a kōkua iā ʻoe e ʻike i ka leʻaleʻa maoli o ke ola. Mai hoʻonele iā ʻoe iho i kēia! Loaʻa ka hopena!
Ua hōʻiliʻili mākou i nā mea nui e pili ana i ka meaʻai kūpono no ka hoʻomaikaʻi ʻana i kou ʻano a e mahalo mākou inā ʻoe e kaʻana like i kahi kiʻi ma kahi pūnaewele a blog paha, me kahi loulou i kēia ʻaoʻao.