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ʻO wai i waena o mākou i ʻike ʻole i ka manaʻo o ka luhi a me ka lethargy i ke kakahiaka? I kekahi manawa ʻaʻole hiki i ke kofe ikaika loa ke hoʻopau iā ia. I kēia hihia, hiki i nā huahana no ka ikehu a me ka leʻaleʻa ke kōkua iā ʻoe e noʻonoʻo. He aha ka pololei, heluhelu i kā mākou loiloi.
Wahie kāhea
Ma waena o nā pono pau ʻole o ka oatmeal ka hiki ke hoʻoikaika. ʻO kāna kumu nui, ʻo ia ka lohi a me ka fiber. Ma muli o ka lohi ʻana, mālama lākou i ka manaʻo o ka māʻona a me ka piʻi ʻana o ka ikaika no ka manawa lōʻihi. Eia kekahi, waiwai nui ka hercules i ka huaora B1, me ka wikiwiki ʻole o ka luhi. E noho i ke ʻano maikaʻi, pono wale ke kino i ka 150 g o ka oatmeal i ka lā.
Mana Milk
He aha nā meaʻai e hoʻoikaika i ke kino i ke kakahiaka nui? ʻO nā huahana waiu fermented, a ʻoi aku ka nui o ka yogurt maoli me ka hoʻopiha ʻole. ʻO kāna pono nui he bifidobacteria, ka mea e hānai i ka ʻōnaehana pale a lawe i ka digestion i ka papa hana. ʻO kahi huahana kiʻekiʻe ka waiwai i nā protein a me ka lactose, e hāʻawi iā mākou i ka ikaika. ʻO kahi kīʻaha o ka yogurt me kahi lima o nā hua hou a i ʻole ka meli e lawa.
Kupu o ka hauʻoli
E hōʻoia ka poʻe Dietitian a me nā meaʻai meaʻai he mea hoʻoheheʻe ikehu ka palaoa i ulu. ʻO kēia ma muli o nā huaora E a me B, a me ka magnesium, calcium a me ka hao. Eia kekahi, ʻo nā mea ikaika o nā mea kanu e hoʻoulu i ka lolo a me ka ʻōnaehana nerve. Hiki iā ʻoe ke manaʻo i kēia hopena ma o ka hoʻohui ʻana i kahi lima o nā huaʻai i ulu i kāu mau salakeke punahele, cereals a i ʻole cottage cheese.
Ikaika i ka pūpū
ʻO kahi hua manu i nā ʻano kuke kuke he huahana maikaʻi loa e hāʻawi i ka ikehu a me ka hauʻoli. Loaʻa iā ia kahi mālama nui o ka protein, acid acid, a me ka nui o nā huaora a me nā minelala. Mahalo iā lākou, ʻoi aku ka maʻalahi o ke kino e pale aku me ke koʻikoʻi koʻikoʻi o ke kino a me ka noʻonoʻo, loaʻa koke ka ikaika. ʻO kekahi mau hua moa i hoʻolapalapa ʻia no kāu papaʻai i kēlā me kēia lā e hoʻomaopopo maʻalahi iā ʻoe i kēia.
Nā piʻo hoʻāhu
ʻO nā kīʻaha i hana ʻia mai ka pī, ka pī, nā lentila a me nā piʻi ʻē aʻe e lawe i kahi hoʻoili ikaika ikaika. Hāʻawi ʻia ia e ka mea kanu protein i loko o ia mau mea, nā kalapona lōʻihi a me kahi paʻakikī vitamin-mineral. A kōkua ka fiber i kēia waiwai e komo piha. Ua hōʻike ʻia ʻo kahi ʻāpana o ka lentil porridge a i ʻole ka soup pea ka mea lapaʻau maikaʻi loa no ka hiamoe a me ka manaʻo ʻole.
Kāpena Indomitable
He aha nā meaʻai e hoʻoikaika ai, ma waho aʻe o nā mea i luna? ʻO nā lau ʻai i ko lākou ʻano like ʻole. I kēia manaʻo, ʻaʻohe mea like me ka cauliflower. ʻO ka hui pū ʻana o nā huaora B1, B2C, PP, phosphorus a me ka hao e kōkua i ka lanakila i ka luhi, hoʻonāukiuki a hoʻopiʻi i kahi ʻano maikaʻi. E hoʻomākaukau i nā kīʻaha ʻaoʻao cauliflower, nā soups i hoʻowali ʻia a me nā salakeke e noho mau i kahi ʻano hauʻoli.
Mākala Mana Loa
ʻOiai ʻo ka spinach he mea kanu ʻōmaʻomaʻo wale nō, loaʻa iā ia nā kumuwaiwai ikehu. ʻO ka hui pū ʻana o ka huaora C a me ka hao ʻaʻole e waiho i kahi ʻano o ka luhi, a ma ka manawa like e hoʻonui nui i ka hana. Hoʻomaopopo ʻia ka mālama ʻana o ka spinach i kēia waiwai waiwai i ka wā o ka mālama wela. Ma kona ʻano hou, e hoʻolilo ʻo ia i nā kīʻaha i ʻoi aku ka olakino a me ka ʻono.
Pohihi Walnut
Manaʻo ʻia ʻo Nuts he huahana maikaʻi loa e hāʻawi i ka hauʻoli. He kumu ikehu ia me ka mālama ʻana i ka protein, omega-3 fatty acids, vitamina a me nā minela. Hoʻoulu kēia cocktail i ka lolo a hoʻopiha i ke kino holoʻokoʻa me ka ikehu. Mai lawe wale i nā nati, ʻoi loa i ka wā e moe ai. E kaupalena iā ʻoe iho i ka 20-30 g o nā ʻalemona a i ʻole nā hazelnuts i ke kakahiaka.
Ka mana o nā tropika
Ma waena o nā huaʻai, ʻo ka maiʻa ka mea lanakila ikaika ʻole. Ma muli o ka nui o nā carbohydrates wikiwiki a me ka fiber, hoʻopau koke ia i ka pōloli, hoʻopiʻi me ka hauʻoli. ʻAʻole ia he mea pōʻino ke aloha nui ka poʻe haʻuki i ka maiʻa. Hoʻomaha maikaʻi lākou i ka luhi a hoʻihoʻi i ka ikaika ma hope o ke aʻo ʻana. He mea pono no na kanaka hana noonoo ke ai i ka maia 1-2 i ka la.
Berry mea hoʻoheheʻe
Koke loa, e ʻike ʻia kahi hua berry waihoʻoluʻu nui ma kā mākou papaʻaina. A ʻo kēia kekahi kumu o ka ikaika. Hoʻopiha ʻia kekahi hua i nā antioxidant e pale ai i nā hunaola o ke kino mai ka luku ʻana a loaʻa kahi hopena maikaʻi i ka lolo. A ʻo kahi hopena, hauʻoli mākou a ʻoliʻoli hoʻi. No ka hana ʻana i kēia, pono ʻoe e ʻai i 200-300 g o nā hua i hoʻokahi lā. Mai poina e pili ana i nā mea inu huaʻai a me nā huaola momona.
Hoʻoikaika Chocolate
E hauʻoli nā mea ʻono i ka ʻike ʻana ʻo ka kokoleka ʻawaʻawa kekahi o nā huahana ikehu pono. ʻOiaʻiʻo, no ka mea, hana lākou mai ka pī koko, hiki ke hoʻopiʻi me ka hauʻoli no ka lā holoʻokoʻa. ʻO ka hormone hauʻoli endorphin, i hana ʻia ma ke ala ʻoi loa, e hoʻoikaika iā ʻoe e hana ikaika. Eia naʻe, mai ʻai i nā kaola kokoleka - e kaupalena iā ʻoe iho i 30-40 g i kēlā me kēia lā.
Lūlū Citrus
ʻO ka ʻalani he mea e ola ai ka poʻe e noho mau ana i ka hapalua hiamoe. ʻOiai i ka hanu ʻana i ko lākou ʻala, me he mea lā mākou e hanu i ka ʻoliʻoli loa. A ʻo ka wai hou o kēia mau hua citrus he hana kupanaha. Mahalo a pau i ka waikawa ascorbic, hiki ke hoʻoulu i nā mea palaualelo loa. ʻO kahi kīʻaha wai ʻalani i hui pū ʻia me kahi ʻāpana muesli e hāʻawi iā ʻoe i ka ikehu a hiki i ka ʻaina awakea.
Hoʻopili i kēia mau ikehu kūlohelohe i ka papa kuhikuhi ʻohana. Me lākou, e maʻalahi ka maʻalahi e kāpae i nā hana o kēlā me kēia lā. A inā ua kuni ʻoe i nā papa kuhikuhi e lanakila i ka luhi a hauʻoli, e haʻi iā mākou e pili ana iā lākou i nā manaʻo.