Loaʻa i kēlā me kēia makahiki kona ʻano ponoʻī o ka metabolism a me ka mokuʻāina o nā pae hormonal, no laila ʻaʻole ʻoe e ʻai i ke ala like i kou ola. Eia kekahi, e ukali i ka papaʻai like: hiki ke maikaʻi a pono iā ʻoe i ka makahiki 20, akā ma 50 hiki ke alakaʻi i ke olakino maikaʻi ʻole. I mea e pale ʻole ai i kēia, hoʻololi i kāu papaʻai e pili ana i ka makahiki.
Meaʻai ma ka makahiki: a i 12-13 mau makahiki
ʻO ka manawa pinepine, mālie nā mākua e pili ana i ka nui o nā paona o kā kā lāua keiki, ke lana nei ka manaʻo i ka wā ʻōpio e kīnā ʻo ia. Hana pinepine kēia, akā ʻaʻole ʻoe e kali me ka hana ʻole i kekahi hana.
E hoʻokaʻaʻike i kāu pediatrician a meaʻai meaʻai paha, no ka mea, ʻo ke kumu o ke kaumaha o ke keiki he hana kūpono ʻole paha o nā ʻōpū o loko. Inā ʻaʻole ʻike ka loea i nā pilikia olakino, ʻoi aku paha ʻoe e hānai iā ia i nā meaʻai calorie kiʻekiʻe loa a ʻoi aku ka liʻiliʻi o kona neʻe ʻana. I kēia hihia, e kaupalena i ka ʻai ʻana i ka meaʻai wikiwiki e ke keiki a hoʻohui i nā huaʻai hou a me nā meaʻai protein meaʻai (lean beef, legumes, iʻa, nā huahana waiu) i ka ʻai, ma ke ʻano he nui - e hana i kahi meaʻai me kahi loea e lawe. e noʻonoʻo i nā ʻano kino a me ka nohona o ke keiki.
Meaʻai e ka makahiki: ma lalo o 20
Weliweli ka wā ʻōpio i kēia lā no ke kuko no nā ʻano papaʻai like ʻole, nā hoʻokolohua meaʻai. No laila, he ʻōpio ia e prone i ka anorexia nervosa, kahi maʻi kahi e pīhoihoi ai ke kanaka me ka manaʻo o ka lilo ʻana o ka paona a mākaukau hoʻi no ia mea ʻaʻole wale ma nā papaʻai koʻikoʻi, akā no ka wī hoʻi. Ma ke ʻano he hopena o ka hoʻāʻo ʻana i ka papaʻai, hiki i nā ʻōpio ke hoʻomohala i nā maʻi maʻi mau a holomua.
Hoʻohui i ka ʻiʻo i ka meaʻai (pono loa ia no ke kino e ulu ana), nā huahana waiu (waiwai i ka calcium, pono lākou no ka iwi iwi a me ka hoʻokumu ʻana i ka iwi), nā meaʻai i loaʻa i ka huaʻa C, he mea nui ia no ka hoʻomaikaʻi ʻana i ka pale a me ka absorption o ka hao. e ke kino (nā hua citrus, currants, ʻono a me nā pepa wela, spinach).
I kēia makahiki, hiki iā ʻoe ke noho ma nā ʻōnaehana ʻai protein (Ducan diet, Atkins diet).
Meaʻai ma ka makahiki: 20 a 30 mau makahiki
ʻO ka manawa kēia e hoʻonohonoho pono ai i kou kino: ʻo kahi ʻāpana nui o nā hana hoʻomohala i loko o ke kino ua pau i ka paʻa, ua paʻa ka hope o ka hormonal, ke holo nei ka metabolism. Hoʻomaopopo nā Nutristists ʻaʻole paʻakikī e nalo i kēlā mau paona keu i kēia makahiki.
E ho'āʻo e ʻai pono. I kēia mau makahiki, he mea nui e hoʻonui i ka meaʻai me nā nati (he meaʻai lākou a pono e hoʻomaikaʻi i ke ʻano o ka ʻili), nā kīʻaha piha me ka haʻahaʻa glycemic index (laiki, millet, kulina, buckwheat) a me nā huahana dairy (wikiwiki lākou i ka metabolism) .
ʻOi aku ka maikaʻi e hoʻomaʻamaʻa i nā lā hoʻokē ʻai he 1-2 mau manawa i ka pule, no ka laʻana ma nā ʻāpala a i ʻole kefir. Inā makemake ʻoe e hele i kahi papaʻai, a laila koho i kahi papa waena-calorie (e laʻa me ka protein-vitamin diet, kahi cereal diet (ʻaʻole kahi papaʻai mono!)). Hoʻohui i ka hoʻoikaika kino e hoʻomaikaʻi ai i ka hopena.
Meaʻai ma ka makahiki: 30 a 40 mau makahiki
I kēia makahiki, lohi ka metabolism, i hiki ai i ka hemo paʻakikī ʻana o nā toxins a me nā toxins mai ke kino a i nā pilikia me ka hana o ka gastrointestinal tract.
Hoʻonui i kāu papaʻai me nā mea kanu a me nā huaʻai i loaʻa ka fiber a me ka fiber e hoʻomaʻemaʻe i ke kino o nā toxins. ʻAi i nā mea ʻai ʻulaʻula - he kumu ia no nā antioxidant ʻaʻole hoʻomaʻemaʻe wale i ke kino, akā e hoʻolōʻihi hoʻi i ka ʻelemakule. Hōʻalo i nā mea momona kiʻekiʻe-calorie kiʻekiʻe a me nā pā i makemake ʻia i ka meli a me nā hua maloʻo.
I kēia manawa, ʻo ka mea mua loa, ʻo ka hoʻomaʻemaʻe ʻana i nā meaʻai mono (buckwheat a me ka laiki), nā lā hoʻokē ʻai mea kanu nāu e pili iā ʻoe. Eia kekahi, hoʻokahi manawa i ka pule, hiki iā ʻoe ke hoʻonohonoho i kahi lā detox meaʻai maka: ʻai wale i nā lau a me nā huaʻai, inu i ka wai maʻemaʻe. A e neʻe nui, hele wāwae.
Meaʻai ma ka makahiki: 40 a 50 mau makahiki
I loko o kēia mau makahiki, hana ke kino o ke kanaka i ka liʻiliʻi a ʻoi iki hoʻi o nā moekolohe, a hiki i ka hoʻonui ʻana i ka nui o nā momona momona. Lawe ke kino wahine i ka wai i ʻoi aku ka maikaʻi a ʻeli i nā mea ʻaʻā maʻalahi me ka paʻakikī nui. Hoʻonui mālie ka metabolism.
ʻO nā wahine ma hope o 40 e hāʻawi pono i ka paʻakai pākaukau, e hoʻololi me ka liʻiliʻi o ka paʻakai kai a i ʻole ka mea ʻono, mai pasta a me nā mea kanu starchy (uala, kulina, beets, a pēlā aku.). E kuapo i nā pāhaina haʻihaʻi e wikiwiki ai kāu metabolism. Hoʻohui i nā meaʻai i kāu papaʻai e kōkua i ka wāwahi a komo i ka momona (pineapple a me kiwi), tī ʻōmaʻomaʻo a me ka soy (hāʻawi lākou i ke kino me nā phytoestrogens e pono ai ma mua a i ka wā menopause).
Koho i kahi papaʻai e pili ana i nā mea kanu a me nā huaʻai. Kōkua pū kekahi nā papaʻai i loaʻa ka iʻa a me nā iʻa iʻa. Hōʻalo i nā papaʻai protein kiʻekiʻe.
Meaʻai e ka makahiki: mai 50 mau makahiki
Nawaliwali ke kino i kēia wā (a i nā wahine ua hoʻomāinoino ʻia e ka menopause). Ke hoʻomau nei ka lohi o ka Metabolism, hoʻonui ʻia nā maʻi. Hiki i ka hoʻohaʻahaʻa kaumaha ke alakaʻi i nā hopena i hiki ʻole ke hoʻoponopono ʻia, no laila i kēia manawa, ʻo ka papaʻai, ka mea mua, alualu i ka pahuhopu o ka hoʻomaikaʻi a me ka mālama ʻana i ke olakino. Eia kekahi, inā ʻaʻohe kaumaha nui, pono e hoʻēmi nui i ka lawe ʻana o ka calorie o kēlā me kēia lā, no ka mea ʻaʻole ʻoe e like me ka hana, ʻaʻole pono ʻoe i ka ikaika e like me ma mua (ʻo ka loaʻa ʻana o ka calorie i manaʻo ʻia he 1700 kcal i kēlā me kēia lā).
I kēia manawa pono ʻoe e ʻai i ka hapa liʻiliʻi a me nā ʻāpana liʻiliʻi (ʻaʻole ʻoi aku ma mua o 200-250 g o ka meaʻai i kēlā me kēia ʻai). E inu nui i ka wai no ka mea he mea maʻamau ka dehydration i ka wā makua. Pono ka ʻai i nā huahana waiu (pono ka calcium e pale i ka palupalu o nā iwi), cereals (he meaʻai lākou a pono no ka hana pono o ke kino), ʻae ʻia kahi liʻiliʻi o ka waina ʻulaʻula maloʻo (kōkua ia e hoʻomaikaʻi i ka hana ka ʻōnaehana cardiovascular).
Hiki ke noʻonoʻo ʻia ka papaʻai a Michel Montignac he mea maikaʻi: paipai ia i ka hoʻohana ʻana o nā “carbohydrates maikaʻi” (ʻaʻole e hoʻonui i ka nui o nā kō kō). Mai hele i ka papaʻai papa.