"Pono nā mea ʻono no ka hana o ka lolo." Ua paʻa paʻa kēia ʻōlelo i nā poʻo o ka niho ʻono, ʻoiai ua hoʻopiʻi lōʻihi ʻia e nā ʻepekema. Pono ka lolo i ka glucose, ʻoi aku ka maʻalahi o ka loaʻa ʻana mai nā mea ʻono a i ʻole keke. Akā ʻaʻole ʻono wale ka glucose, loaʻa ia i nā mea āpau a mākou e ʻai ai. ʻAneʻane hoʻololi ʻia nā ʻakika a pau i glucose: cereals, celery, fish, steak and more. ʻO ka mea ʻoiaʻiʻo, makemake ko mākou kino i ka mālama ʻana i ka ikehu, no laila ʻoi aku ka maʻalahi o ka loaʻa ʻana o ka glucose mai nā haʻahaʻa wikiwiki, a ʻaʻole hoʻopau i ka ikehu i ka hana ʻana i nā mea paʻakikī.
ʻO ka pilikia o ka makemake mau e ʻai i ka meaʻai he mea hoʻoweliweli ia i ke olakino. Pono e lanakila ma luna o ka inoa o ke kiʻi wale nō, akā no ka hana maʻamau o ka lolo hoʻokahi. Ua hōʻike nā kānaka ʻepekema mai ke Kulanui o Kaleponi i nā hoʻokolohua e hoʻopau nā mea ʻono i nā pilina ma waena o nā pūnāwai lolo, e hoʻolōʻihi i ka hoʻouna ʻana o nā impulses ma waena o lākou. Inā ʻaʻole ʻoe e hakakā i ka makemake i nā keke, piʻi ka pilikia o ka ulu mua ʻana o Alzheimer. No laila, ʻo ka manawa kēia e hoʻopau ai i kēia mea hoʻohui. ʻO ka mea pōmaikaʻi, ua hoʻomaikaʻi mai ke kūlohelohe iā mākou me ka nui o nā huahana pono e kōkua i kēia.
No ke aha ʻoe e makemake ai i nā mea ʻono a pehea e hoʻopau ai
No ka hoʻomaopopo ʻana i ke ʻano o ka hana ʻana i kēia ʻino, pono ʻoe e ʻike i ke kumu i makemake nui ai ʻoe e ʻai i ka lole, keke a i ʻole ke kokoleka i kekahi manawa. No ka haʻahaʻa haʻahaʻa o ka glucose koko ka makemake nui i nā mea ʻai. E like me kā mākou i hoʻomaopopo mua ai, hiki iā mākou ke loaʻa mai kekahi mea. A ua ʻike nō hoʻi mākou e ʻimi nei ke kino e loaʻa koke. No ka niho ʻono avid, ua like kēia me ka hoʻohui i ka lāʻau lapaʻau: ke hoʻomanaʻo ka lolo e loaʻa koke i nā carbohydrates ma ke koi, pono ia iā lākou. Me ka hōʻole ʻana i nā huahana i loaʻa i ke kō, hiki i ke kino ke "sabotage", a hiki i ka nausea a me ka nalowale o ka ikaika. Akā hiki ke hoʻopaʻa ʻia kēia.
Inā makemake mākou i nā mea ʻono, pono mākou i ka ikehu. I ʻole e lilo i mea ʻai, pono ʻoe e hoʻomaʻamaʻa iā ʻoe iho i ka ʻoiaʻiʻo aia ka ikehu i nā meaʻai kūpono. I ka wā lōʻihi, ke hoʻololi nei i ka keke me kahi kīʻaha cereal a i ʻole kahi steak, hoʻomaʻamaʻa mākou i ka lolo e "unuhi" i ka glucose mai nā haʻalulu paʻakikī. Hiki i ke kino ke synthesize i ka glucose ponoʻī, kapa ʻia kēia gluconeogenesis. Akā, no ke aha ʻo ia e synthesize iā ia, inā hiki iā ia ke kiʻi i nā Snickers? No ka poʻe paona, ʻoi aku ka maikaʻi o ka hoʻoikaika ʻana i ke kino e hana i ka ikehu.
Me ka momona, waiho ʻia ka momona momona i loko o ke akepaʻa, a me ka emi ʻana o ka nui o nā carbohydrates, e hana ke kino i kēia mālama i ka ikehu. Ma keʻano laulā, ponoʻoe e pepehi i ka makemake i nā meaʻono no ke olakino a me ka helehelena. I kēia manawa e pili ana i nā huahana e kōkua i kēia.
mohihi
ʻO nā pīni, e like me nā pīni he nui, he waiwai nui i ka protein maʻalahi. I ka manawa i loko o ke kino, ua komo koke nā protein a hāʻawi i ka ikehu. Eia kekahi, loaʻa i nā pīni ka fiber dietary, kahi e hoʻolōʻihi ai i ka manaʻo o ka satiety. Mahalo i nā minerala pono a me nā huaora, ua manaʻo ʻia kēia huahana he mea kūpono no nā mea ʻono.
ʻAʻole au makemake i ka pī
Hiki iā ʻoe ke hoʻololi iā ia me nā pī, nā moa, nā pī a me nā lentils i manaʻo ʻia he mea pono loa. Mai ia mau mea hiki iā ʻoe ke kuke i nā sopa puʻuwai, hummus maikaʻi a i ʻole nā paʻi ʻē aʻe, e hoʻohana iā lākou i hoʻolapalapa ʻia no nā salads.
Kī Herb
Hiki iā ʻoe ke hoʻopau i ka makemake i nā mea ʻai ʻoi aku ka wikiwiki inā inu ʻoe i ka pī me ke kī lāʻau. Manaʻo ʻia e inu ia ma kahi o ka kofe, ka soda, nā wai i hoʻopaʻa ʻia. Ke kamaʻilio nei mākou e pili ana i ke kī lāʻau, no ka mea he caffeine ka ʻeleʻele a me ka ʻōmaʻomaʻo. ʻO kahi inu kūlohelohe e hoʻoikaika a hoʻomaha paha, e pili ana i ka haku mele. Hoʻopiha hou ia i ka nele o ka wai i loko o ke kino a saturates me nā mea pono. ʻO ke kumu nui e kōkua ai i kēia hakakā ʻo ia ka ʻenehana psychological. ʻO ka mea mua, pono ʻoe e hoʻohuli koke iā ʻoe iho, a ʻo ka lua, hoʻopiha i ka ʻōpū.
ʻAʻole au inu i ka lāʻau kī
Hiki iā ʻoe ke hoʻololi iā ia me ka wai me ka kukama a me ka mint, compote o nā hua a me nā huaʻai me ka ʻole o ke kō, uzvar, wai wai maoli.
kona kaikea a
I ka makahiki 2012, ua alakaʻi ka Mayo Clinic i kahi noiʻi i hōʻoia i nā kuhi e pili ana i nā pono o nā meaʻai momona. Ua hōʻike nā hoʻokolohua i nā meaʻai momona e hōʻemi i ka hopena o nā maʻi o ka ʻōnaehana cardiovascular a lilo i mea pale i ka senile dementia. Eia kekahi, he hopena maikaʻi kēlā ʻano meaʻai i ka hana o ka lolo. ʻO kahi kīʻaha liʻiliʻi me kahi ʻāpana puaʻa e hoʻopau i ka makemake e ʻai i kahi keke kokoleka, ʻoiai inā i ka wā mua ʻaʻole ʻoe e like me ka momona.
ʻAʻole au ʻai i ka momona
ʻAʻole pili wale nā hopena noiʻi i ka momona, hiki ke ʻai, iʻa, pata. ʻO ia hoʻi, nā mea a pau me ka momona holoholona. Pono nā mea kanu e ʻimi i kahi ʻokoʻa ma waena o nā pī a me nā meaʻai mea kanu. No ka "kikeke i ka lihi" ua lawa ka ʻai ʻana i hoʻokahi cutlet, kahi sandwich, a ʻoi aku paha - he salakeke me ka ʻiʻo a me nā mea kanu.
He meaʻai
He huahana i manaʻo ʻole ʻia no ka hakakā ʻana i ka addiction momona. Akā he nui nā pono o ka herring: he momona, loaʻa ka protein, a he waiwai nui i nā omega-3.
He huahana maikaʻi loa kēia no ke kino, ʻo ia hoʻi, hoʻopiha koke ia a mālama i ka manaʻo o ka satiety no ka manawa lōʻihi. Ke makemake ʻoe i keke, hiki iā ʻoe ke ʻai i ka herring a i ʻole nā iʻa ʻē aʻe.
ʻAʻole au makemake i ka herring
Maʻaneʻi hiki iāʻoe ke koho i nā iʻa a iʻole ka iʻa iʻa, kokoke i nā mea a pau i waiwai i nā mea pono a hoʻoponopono i ka nele o ka ikehu. Hiki i ka poʻe i ka meaʻai ke hoʻolohe i nā ʻano lean.
Celery
ʻAʻole makemake nā ʻōmaʻomaʻo me kahi ʻono a me ka ʻala. Akā ʻo ka poʻe makemake i ka celery e loaʻa i kahi mea kōkua nui i ka hakakā ʻana me nā paona hou a me ka addiction candy. Loaʻa iā ia ka calorie maikaʻi ʻole, ʻo ia hoʻi, ʻoi aku ka nui o ka ikehu ma mua o ka celery. Hoʻopiha koke ia i ka mahalo i nā fibers, no laila ke hoʻopau nei i ka pōloli. A ma hope o ka ʻai ʻana, ʻaʻole hiki iā ʻoe ke hopohopo no kāu kiʻi.
ʻAʻole au ʻai i ka celery
Hiki iā ʻoe ke pani me ka arugula, spinach a me ka salakeke basil. Eia kekahi, ʻo nā mea kanu momona (kāpeti, kāloti, beets, kukama) e hoʻopiha a "kaʻana" i nā huaora.
kefir
Aia ka manaʻo kānalua i ka hoʻomohala ʻana o kekahi poʻe i nā mea ʻono mai ka hana hou ʻana i nā hua bacteria ʻino i loko o ka digestive tract. ʻO kēia mau microorganisms he "aloha" nui ke kō a me nā mea a pau e like me ia, ʻoiai lākou e hānai iā ia a hoʻonui i loko. No ka pale ʻana, ua ʻōlelo ʻia e lawe i nā probiotics i kēlā me kēia lā, ʻo kefir ke koho maikaʻi loa. Hoʻomaʻamaʻa ia i ke kaulike o ka microflora a saturates me nā hua bacteria maikaʻi. ʻO ka hopena, ua nalowale ka makemake mau e mālama iā ʻoe iho i nā mea ʻono, a ʻo nā huahana waiū fermented pū kekahi i mea e pale ai i nā maʻi gastrointestinal a me nā candidiasis.
ʻAʻole au e inu i ke kefir
ʻO ka analogue maikaʻi loa he yogurt maoli me ka ʻole o nā mea hoʻohui. Hiki iā ʻoe ke hoʻohui i nā hua hou, nā hua maloʻo a i ʻole nā ʻāpana hua hou iā ʻoe iho. A ʻoi aku ka makemake o kekahi i ka waiū ʻawaʻawa, hiki iā lākou ke hoʻololi i kefir.
Broccoli
Hoʻololi ʻia ke kokoleka me ka broccoli no nā kumu ʻelua. ʻO ka mea mua he fiber i ka haku mele, e kōkua ia e mālama i ka ikehu no ka manawa lōʻihi. ʻO ka lua, ʻo ia ka chromium content o ka broccoli. Hoʻopaʻa ʻo Chromium i ke kō koko koko, no laila kōkua ia i ka poʻe niho momona e noʻonoʻo hou i kā lākou mau hana. Hiki iā ʻoe ke ʻai iā ia ma nā ʻano ʻano like ʻole, ʻoiai he ʻāpana o nā wai i ʻoki ʻia.
ʻAʻole au makemake i ka broccoli
Hiki iā ʻoe ke loaʻa i ka chromium i loko o nā halo, ka wai waina maoli, ka asparagus, ka cereals a me ka cereals.
Nā lula hou
Inā ulu ka addiction i ka ʻono i kahi pilikia, ʻoi aku ka maikaʻi o ka hoʻoponopono ʻana me ia. E like me ke kānāwai, hoʻolohe mākou i ka addiction wale nō ke loaʻa ke kaumaha. ʻO ka haʻuki i kēia hihia he mea kōkua maikaʻi, hoʻomaʻamaʻa kino ka hoʻomaikaʻi ʻana i ke kahe koko, hoʻomaikaʻi i ke ʻano a me ka wikiwiki o ka hana lolo. ʻOi aku ka maikaʻi, inā hoʻoikaika ʻoe i ka ea hou, hiki iā ʻoe ke hoʻonui i ka pae o ka oxygen i loko o ke koko. ʻO ka hoʻoikaika kino ka hoʻopaʻi maikaʻi ʻana a ʻo ka meaʻai ʻōpala i ka hopena e emi ka nani.
ʻO kekahi ʻōlelo aʻoaʻo mai ka poʻe hahai i ka meaʻai kūpono e hele mai i ka hoʻopakele: pono ʻoe e ʻai kaʻawale. Ke hoʻomaha lōʻihi mākou ma waena o nā meaʻai, hiki ke hoʻemi nui ʻia ka lako ikehu i kēia wā hoʻomaha. ʻO ka hopena, i nā manawa kūpono ʻole, makemake nui mākou i kahi kīʻaha donut. Inā ʻai liʻiliʻi a ʻai pinepine ʻoe, hoʻemi ʻia nā haʻihaʻi, paʻa ka ikehu, a ʻaʻole i emi ka pae glucose.
ʻO kahi ala ʻē aʻe e poina ai i nā mea ʻono hoʻokahi a no nā mea a pau, ʻo ia ka lanakila ʻana iā ʻoe iho. ʻAʻole kēia he papa no ka poʻe ikaika i ka ʻuhane, hiki i kekahi ke hana i kēia. No ka hoʻomohala ʻana i kahi maʻamau hou, lawa ia no 21 mau lā e hāʻawi i ke kō i kona ʻano maʻemaʻe a i ka hoʻohui ʻana o nā huahana. I ka wā mua, pono ʻoe e manaʻo i kahi haki a me ke ʻano, i kēia manawa hiki iā ʻoe ke hoʻohana i nā huahana i manaʻo ʻia. I ka wā lōʻihi, e emi ana ka makemake i nā keke a me nā mea ʻono.
E like me kāu e ʻike ai, ʻo ka makemake i nā mea ʻono ʻaʻole ia he nāwaliwali maikaʻi ʻole, akā he hoʻoweliweli koʻikoʻi i ke olakino. Pono e hakakā, a i kēia manawa ua ʻike mākou pehea e hana ai.