Contents
Hoʻemi maikaʻi ke kaumaha me ka micronutrition
Micronutrition, pehea ka hana?
"ʻO kā mākou hoʻoilina hoʻoilina, ko mākou ʻano ma ke ʻano he mea ʻai, kā mākou makemake meaʻai ... he mana ko mākou kaumaha", ʻōlelo ʻo Dr Laurence Benedetti *, micronutritionist. Akā ma ka hoʻoikaika ʻana i ke kaulike ʻana i kā lākou pākaukau, e emi wikiwiki ana kekahi ma mua o nā mea ʻē aʻe. Eia hou, hiki i ka hemahema o ka meaʻai ke hoʻolohi a hoʻokē ʻai i ke kaumaha. A ʻaʻole ʻo ia wale nō. ʻO nā meaʻai a mākou e ʻai ai a i ka wā e ʻai ai mākou i kekahi kuleana. No ka laʻana, ʻo ka ʻai ʻana i ka protein e puhi i nā calorie ʻoi aʻe ma mua o nā kalapona. ʻO ka hope, he ala ʻē aʻe e lilo ai ke kaumaha i ʻoi aku ka wikiwiki: e loaʻa i kahi pua ʻōpū kaulike.
He aha kaʻu e hana ai no ka lilo ʻana o ke kaumaha?
Ke makemake ʻoe e hoʻemi i ke kaumaha, ʻaʻole lawa ia e hōʻemi i kāu ʻai ʻana i nā meaʻai momona a momona, akā e makaʻala hoʻi ʻaʻole e loaʻa nā physiological imbalances a i ʻole nā meaʻai. Pehea e ʻike ai iā lākou? Ma mua o ka hoʻomaka ʻana i kahi meaʻai, e nānā iki i kāu mau ʻai a me kou kūlana maʻamau. Hiki iā ʻoe ke loaʻa i ke kōkua mai ke kauka meaʻai meaʻai e kuhikuhi i nā hōʻailona e hōʻike ana i nā hemahema micronutrient. Ua luhi au i kēia manawa? ʻOi aku ka huhū? Loaʻa iaʻu ka ʻeha pinepine? Ua pehu anei au? a pēlā aku. Nui nā hōʻailona i loaʻa ʻole kahi loulou maopopo me ke kaumaha a hiki iā lākou ke kuleana nui. Ke koho ʻia kāu ʻaoʻao micronutrient (hiki iā ʻoe ke loaʻa iā ʻoe iho i loko o nā mea he nui), ʻoi aku ka maikaʻi e ʻoluʻolu a pale i kekahi mau meaʻai a e ʻai iā lākou i kekahi mau manawa o ka lā. Ua lawa ka haku ʻana i kahi meaʻai pilikino 100% no laila e ʻoi aku ka maikaʻi.
"ʻAʻai meaʻai au i nā manawa a pau"
A kekahi…
- He huhū au, hoʻomanawanui, ma ka ʻaoʻao ...
– Aloha au i kahi mea ʻono, ʻoi aku ka maikaʻi ma ka hopena o ke ahiahi.
- Makemake au e hana i ka yo-yo: ka poho kaumaha, ka hoʻihoʻi ʻana, ka poho kaumaha, etc.
No ke aha kēia?
Loaʻa iā ʻoe kahi hemahema i loko o ke serotonin, kahi neurotransmitter e hana nui i ka hoʻoponopono ʻana i ke ʻano, akā ʻo ka ʻai. ʻOiaʻiʻo, ʻo ka nele o ke serotonin e hoʻoikaika i ke koʻikoʻi, ʻo ia ka mea e hoʻonui ai i ka makemake, a makemake pū ʻoe e ʻai i nā meaʻai sugary. Malia paha ʻaʻole lawa ka nui a i ʻole ke kiʻekiʻe o kāu mau meaʻai i ka protein a me ka starch. Ka hopena: pololi koke ʻoe ma hope.
ʻO kaʻu papahana micronutrition
- E ʻai pono i ka protein no ka ʻaina kakahiaka e pale aku i ka pauma a e hoemi i ka makemake i ka ai i ke kakahiaka nui. Ma ka papa kuhikuhi: he 0 a i ʻole 20% huahana waiu (fromage blanc, petit-suisse, a me nā mea ʻē aʻe) me nā hua hou i ʻoki ʻia i loko o nā ʻāpana no kahi leka momona a me 40 g o ka palaoa wholemeal (e like me 2 mau ʻāpana). Makemake ʻoe i ka paʻakai? E hoʻololi i ka yogurt me ka ham a i ʻole nā hua.
- Hana ʻia he meaʻai momona ma kahi o 17 pm e pale i ka makemake i nā mea ʻono e hiki ke ʻike i ka hopena o ka lā. ʻO ka duo meaʻai kūpono: yogurt a me nā hua.
- ʻAi nui i nā mea kanu. Mahalo i kā lākou ʻike fiber, loaʻa iā lākou kahi hopena maona, kūpono no ka hoʻopau ʻana i nā ʻeha pōloli nui.
- I ka hihia o nā koi ikaika loa, Hiki ke kōkua maikaʻi nā huahana protein kiʻekiʻe, e like me ka bar, ka ʻaila kokoleka a i ʻole nā kuki, ʻoiai e hoʻi hou ana kāu pae serotonin.
– Inā ʻaʻole lawa ka hoʻoponopono hou ʻana i ka meaʻai, e hoʻāʻo i kahe laau lapaau me na mea pakui ma muli o Griffonia, kahi mea kanu e hoʻonui ai i ka hana serotonin.
“Lawe au ia mea a pau ma ka opu! “
A me-
- Ua loaʻa iaʻu ka maʻi diabetes gestational.
– Loaʻa koke koʻu kaumaha ke hoʻōki au i ka pāʻani haʻuki.
– Ua pilikia au i ka lilo ʻana o ke kaumaha.
No ke aha kēia?
Loaʻa paha iā ʻoe nā pilikia o ka lawe ʻana i ka insulin. Nā wehewehe. ʻO ka insulin kahi hormone i hana ʻia e ka pancreas e pono ai ke kino e hoʻohana pono i nā kō i hāʻawi ʻia e ka meaʻai. Akaka, ke hana maʻamau nā mea a pau, ʻae ka insulin, ma hope o ka ʻai ʻana, e mālama i nā kō i loko o nā ʻiʻo a me nā momona i loko o ke kiko adipose.
Akā inā ʻaʻole huna ke kino i ka nui o ka insulin, kūkulu ʻia nā kō i loko o ke koko, e piʻi ai ke kiʻekiʻe o ke kō. Me ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes. Eia kekahi, ua ʻike nā mea noiʻi ʻo kēia maʻi absorption insulin hiki ke alakaʻi i kahi manaʻo e mālama i ka momona i loko o ka ʻōpū, a me ka paʻakikī o ka lilo ʻana o ke kaumaha.
ʻO kaʻu papahana micronutrition
- Hōʻalo i ka hoʻonui ʻana i ke kō koko ma ka wehe ʻana i nā kō maʻalahi (kāleka, lole, sodas…) ma waho o ka ʻai. Ma ka ʻaoʻao ʻē aʻe, hiki iā ʻoe ke nahu i kahi pahu kokoleka ma hope o ka ʻaina awakea, no ka laʻana.
- Makemake i nā meaʻai me ka haʻahaʻa glycemic index : nā kīʻaha holoʻokoʻa (berena, pasta, raiki, kuke ʻaʻole lōʻihi loa, quinoa, oatmeal, etc.); nā mea kanu maloʻo ; ʻuala i hoʻolapalapa ʻia (ma mua o ka palai a i ʻole mash)…
- Mai ʻai i nā meaʻai mākū i ka pō e hoʻomaha i ka pancreas a kaupalena i ka mālama ʻana i ka momona i ka pō. Pēlā nō, e ʻai i nā meaʻai starchy i kēlā me kēia lā i ke awakea.
- E lawe i ka prebiotics i nā meaʻai meaʻai. Hoʻolohi lākou i ka "gastric emptying" a hoʻolohi i ka assimilation o nā kō i loko o ke koko. ʻO ke kāleka, artichoke, maiʻa, leek, ginger ka waiwai i nā prebiotics.
- E neʻe ! ʻO kēia ke kī i ka puhi ʻana i ke kō. E noʻonoʻo i nā haʻuki hoʻomanawanui: hele wikiwiki, holo paikikala, ʻauʻau… 30 mau minuke, 3 manawa o ka pule. He mea nui e mālama i kāu mau hoʻoholo maikaʻi: e ʻimi i ka haʻuki i kūpono iā ʻoe.
-Loaʻa ka hiamoe, kōkua pū ia i ka hoʻokele maikaʻi ʻana i ka hana insulin.
Micronutrition: nā kī i ka lilo ʻana o ke kaumaha me ka maikaʻi
“Ua ʻeha au a ʻaʻole hiki ke lilo i ke kaumaha. “
A kekahi…
– He ʻōpū palahalaha koʻu i ke kakahiaka a pehu i ka hopena o ka lā.
– Loaʻa iaʻu ka hele maʻamau (constipation, diarrhea).
– He ʻeha koʻu puʻuwai.
No ke aha kēia?
Hoʻopili maoli ʻia kou paona nui i kahi kaulike maikaʻi ʻole o kāu pua ʻōpū.
Ua hōʻike maoli ʻia nā haʻawina hou e hiki i kekahi mau bacteria, inā he nui loa lākou, hiki ke hoʻokaʻawale i ka flora intestinal a hāpai i ka mālama ʻana i ka momona. Eia kekahi, e hoʻonui ia i ka makemake.
ʻO ka mea like ʻole, he hopena maikaʻi ko nā maʻi bacteria ʻē aʻe e like me bifidobacteria i ka pohō kaumaha. ʻAʻole e haʻi ʻia ʻo ka hiki ʻole o ka pua ke kumu i ka ʻeha o ka ʻōpū a me ka bloating. I ka pōkole, ʻaʻohe o mākou ʻai ʻana, no laila hiki ke pehu ka ʻōpū i ka hopena o ka lā.
ʻO kaʻu papahana micronutrition
– Apono he meaʻai "hoʻopaʻa ʻai". no ʻelua a ʻekolu mau mahina, ʻo ka manawa e hoʻokuʻu ai i ka mumū o ka mucosa intestinal a hoʻihoʻi i ka flora digestive. Akaka, kaupalena – me ka wehe ole ia lakou – na huahana i hanaia mai ka waiu bipi. Akā, e hoʻāʻo i nā hua waiū kao a me nā hipa, a i ʻole nā huahana soy i hoʻopaʻa ʻia me ka calcium. E inu i ka wai momona i ka calcium (e like me Hepar, Contrex, Salvetat…).
-Makemake pū kekahi i nā mea kanu a me nā huaʻai i kuke ʻia me nā mea kanu maka. A e pale i ka ʻai ʻana i nā meaʻai holoʻokoʻa no ka mea ʻoi aku ka hoʻonāukiuki i ka ʻōpū o ka ʻōpū.
- E hoʻonui i kou ʻai ʻana i nā probiotics a me nā prebiotics e hoʻohui hou i kāu kaulike ʻōpū. ʻO nā meaʻai momona loa: artichoke, leek, asparagus, garlic ...
-Inā ʻaʻole lawa ka hoʻololi ʻana i ka meaʻai no ka hoʻihoʻi ʻana i kāu mea kanu ʻai, e hana he papa o probiotics a me prebiotics ma ke ano o na mea ai.
“Ua luhi au i ke kino”
A kekahi…
– Loaʻa pinepine au i ka ʻūhā, pahū koʻu mau lihilihi.
– He ʻili maloʻo koʻu, nā kui kuʻi, a me ka lauoho hāʻule.
No ke aha kēia?
ʻO ka luhi, ka ʻeha, ka hāʻule ʻana o ka lauoho… Hōʻike pinepine kēia mau hōʻailona i nā hemahema micronutrient.
Ke kumu ? He meaʻai ʻaʻole lawa ka ʻokoʻa. Akā, he hopena kēia mau hemahema i ke kaumaha. A laila, hana ke kino i ka neʻe mālie, hoʻemi i ka ikehu a mālama i ka mea liʻiliʻi loa. Emo ole, he hakahaka, a presto, ka unahi weliweli! ʻAʻole e haʻi ʻia e kōkua pū nā meaʻai i ka hoʻoponopono maikaʻi ʻana i kou kaumaha.
ʻO ka mea kikoʻī, ʻo ka magnesium kahi mea hoʻoponopono maikaʻi loa. Inā nele mākou i kēia micronutrient, pilikia mākou i ke koʻikoʻi, a ʻike mākou, hiki ke kaumaha i ka ʻai. Hoʻohana pū i ka pā anti-stress.
ʻO ka nele o ka hao, ʻo ia ke alakaʻi i ka luhi, a e hoʻowalewale ʻia mākou e ʻai hou aku. Pēlā nō, hiki i ka nele o iodine ke hoʻopilikia i ka hana o ka thyroid, hiki ke hoʻonui i ke kaumaha.
Me ka poina ʻole i hiki i ka huaora D ke hoʻonui i ka assimilation o ka magnesium a me ka huaora C e hoʻonui i ka hao. I ka pōkole, ʻo ka liʻiliʻi liʻiliʻi he hopena kaulahao. Inā ʻoi aku ka hemahema o nā wahine e hui pū i nā meaʻai i nā huaora a me nā minela, ʻo ia hoʻi ka hihia ma hope o ka hānau ʻana, no ka mea, ʻo ka hāpai ʻana a me ka hānai ʻana e hoʻoneʻe nui i ka hao, magnesium, omega 3 a me nā iodine. . No laila, ʻoi aku ka maikaʻi o ka makaʻala i kēia manawa, a e hoʻemi mālie i nā paona ma hope o ka hāpai ʻana.
ʻO kaʻu papahana micronutrition
- Hana i kahi hoʻokahe koko e nānā i kāu hao, vitamina D, iodine mālama, a me nā mea ʻē aʻe. Inā loaʻa nā hemahema, ʻoiaʻiʻo e kuhikuhi ke kauka i nā mea hoʻohui kūpono no ka mea ʻaʻole lawa ka hoʻoponopono hou ʻana i ka meaʻai e hoʻonui ai i kāu mālama.
-E hoʻokaʻawale i kāu meaʻai me nā meaʻai momona i nā micronutrients. E ʻai i nā lau ʻai palena ʻole a me 2 mau huaʻai i ka lā. Loaʻa i nā antioxidants, maʻalahi lākou e pale i ka luhi a me ke kaumaha. I ke awakea a me ka pō, koho i nā protein e hoʻi hou i ke ʻano. Ma kāu pākaukau, e kau i kahi ʻiʻo wīwī - moa, pipi ʻōpala, puaʻa, ham… - a iʻa a hua paha. A e hoʻohui i nā meaʻai maloʻo i ke awakea, ʻoi aku ka maikaʻi (ka pāpaʻi, raiki, a me nā mea ʻē aʻe) no ka ʻoi aku ka ikaika. ʻOiai ke hoʻololi ʻana i nā nui i kāu pahuhopu slimming: ʻaʻole i ʻoi aku ma mua o 3 a 4 punetēpē i kuke ʻia a i ʻole kahi ʻāpana berena i ka hoʻomaka ʻana o ka ʻai, a laila 5 a 6 punetēpē i ka pae stabilization.
- Pili i nā momona "maikaʻi".s: nā meaʻai momona i ka omega 3. He mea nui kēia mau momona momona no ke kamaʻilio maikaʻi ʻana ma waena o nā cell, a no laila no ka hana pono o ke kino. I ka hoʻomaʻamaʻa, e ʻai i ka punetune o ka aila rapeseed i kēlā me kēia lā a me nā iʻa momona (sardines, salmon, mackerel, etc.) ʻelua a ʻekolu mau manawa i ka pule.
-Lawe i nā probiotics ma ke ʻano o nā meaʻai meaʻai no ka mea kōkua lākou i ke kino e hoʻohui maikaʻi i nā micronutrients.
- No ka mea hoʻomaikaʻi i ka hao hao, e ʻai i nā meaʻai momona i ka huaora C me kēlā me kēia ʻai: wai ʻalani i ke kakahiaka, kiwi no ka ʻai, etc.
- No ka mea hoʻopiha hou i ka iodine, ʻokoʻa ma waena o ka iʻa, ka iʻa, ka limu salakeke…
More e pili ana i
* Co-author o "Intelligent weight loss, A inā i hele mai nā mea a pau mai ka ʻōpū", ed. Albin Michel.