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I kekahi manawa ke kumu o ka nele o ka makemake ʻaʻole ke koʻikoʻi i ka hana, ʻaʻole "ʻeha poʻo", akā ʻo nā meaʻai a mākou i ʻai ai i ka lā a kokoke i ka hola x.
1. Kokoleka waiu
ʻO ka ʻawaʻawa ʻeleʻele kokoleka e hoʻopau wale i kou makemake moe kolohe a hāʻawi i ka ikaika, akā hiki i kona kaikunāne - hiki i ka waiū kokoleka ke hana i nā mea ʻino. Hiki i ka nui o nā huahana waiu ke hoʻomāhuahua i ke ola wahine. ʻOi aku ka maikaʻi e kaupalena i kā lākou hoʻohana ʻana i nā hola 5-6 ma mua o ka moekolohe.
2. ʻAi wikiwiki
ʻO ka ʻōpū, ʻehaʻeha a loloa lōʻihi i ka ʻai nui e like me ka pōhaku kaumaha, nakinaki ʻia i ke kino o ke kanaka. ʻO nā Chips, nā nuggets, nā ʻīlio wela, nā palai e māʻona pono i kou pōloli, e hāʻawi i ka ikaika no kahi manawa pōkole, akā ma hope e hoʻopuka koke iā ʻoe i ka pāʻani aloha.
3. Soyya
ʻO ka ʻoiaʻiʻo ʻo ka soy kahi mea waiwai e like me ka phytoestrogen e hōʻoki i ka testosterone. No laila e hoʻomehana i ka makemake ma hope o ka ʻaina awakea, kahi i hele ʻia e nā soybeans, ʻaʻole maʻalahi.
4. Nā hua pī
ʻOiai ʻo ka loaʻa ʻana o ka fiber a me nā antioxidants, he pōmaikaʻi ia i ke kino holoʻokoʻa, akā i ka ʻai ʻana i ia mau huahana aia hoʻokahi "akā": kaumaha loa lākou. Ma waho aʻe, hoʻoulu i ka bloating a loaʻa nā phytoestrogens e hoʻemi i ka hana ʻana o ka testosterone.
A i ka wā o ka moekolohe ma hope o nā legume hiki ke hoʻonāukiuki i ka ulu ʻana o ka ʻōpū. E hoʻonui i ke mele e ʻoluʻolu e hoʻohaʻahaʻa i ke kukui a mai ʻai i nā pīni no 5-6 mau hola e hiki ai.
5. Piko a me kahi mālama ʻē aʻe
A ʻaʻole ʻo kēia mau huahana, ma ke kumu, ʻaʻole ia he mea hoʻoikaika a aloha. ʻO nā pickles a me nā meaʻai hiki ke loaʻa ka hopena nui i ka hana ʻana o ka testosterone a hoʻopilikia i ka ʻōnaehana cardiovascular. Ma muli o ke koko kiʻekiʻe, hoʻemi ke kahe o ke koko i nā ʻōpū, a pōʻino ke ola wahine.
He aha ka mea e ʻai ai ma mua o ka moekolohe - e nānā ma ke wikiō ma lalo:
