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Ke ulu nei nō kahi meaola, akā i kēia makahiki me nā ʻino hormonal kūlohelohe a me ka hoʻouka kaua nui o ka ʻike ma ka lolo, pono ia i ka meaʻai kūpono. Ke noho nei i loko o nā dorms, kahi heihei ma waena o nā kāne, ka makemake nui, ka hiamoe ʻole a me ka mālama ʻole - he mau wai maloʻo pau ʻole kēia, nā meaʻai māmā i ka hele, ka nui o ka caffeine a me ka nui o nā mea momona. Pehea e ʻai pono ai no nā haumāna i pilikia ʻole ai ka luhi, ka pīhoihoi a me ka ʻōpū?
Rula 1. ʻAina kakahiaka wela
ʻAʻole māmā ka ʻaina kakahiaka a ka haumāna a me ka papaʻai. ʻOi aku ka maikaʻi o ka porridge carbohydrate, pasta a me kaʻuala. Pono e hoʻolapalapa ʻia a hoʻomoʻa ʻia ke kīʻaha - ʻaʻohe kīʻaha a i ʻole ka pāhuʻu momona.
Hoʻokomo lohi ka ipu ʻaoʻao starchy, no ka mea ʻaʻole lele ka pae o ka glucose i ke koko, akā hoʻololi loli, hāʻawi i ka ikaika ma mua o ka ʻaina awakea, e like me ka hana noʻonoʻo. He ʻōlelo aʻoaʻo e hoʻopili i ka ʻaina kakahiaka me nā mea ʻai a hua paha, holoi iā ia me ke kī, wai a kope paha me ka waiū. Hoʻohui i ka waiūpaka a waiū paha i ka mea hoʻonaninani wela.
Hiki ke hoʻololi a hoʻololi ʻia ka pāʻina kakahiaka me ka protein - he omelet me nā mea kanu a me ka kefir a i ʻole ka cottage cheese me nā mea hoʻohui - yogurt a me nā huaʻai. E koho i nā huahana dairy i haʻahaʻa i ka momona, akā ʻaʻole 0%.
E nānā i kou mau manaʻo: ma hope o ka ʻaina kakahiaka pono, pono ʻoe e ʻike i ka ikaika o ka ikaika, ʻaʻole ka hiamoe. Hoʻoponopono i kāu lawe ʻana i ka meaʻai a me kāu papaʻai i mea makemake ʻole ʻoe e hiamoe nui i nā kāne ma hope o ka ʻaina kakahiaka.
Rula 2. ʻAina awakea wai
ʻO ka wai sup wela He ʻōlelo aʻoaʻo ʻaʻole e hoʻonui ʻia ke kopa me ka momona, pono ʻoe e hāʻawi i ka makemake i kahi kīʻaha wīwī.
Pono e hoʻohui i kahi ʻāpana iʻa iʻa a iʻa paha i ka sop, nā mea kanu - ka saladi a i ʻole ka palaoa, kahi ʻāpana berena me ka bran. No ka hoʻoulu hou ʻana i kou lolo no ka hana home a i ʻole nā haʻiʻōlelo ʻē aʻe, hiki iā ʻoe ke mālama iā ʻoe iho i kahi mea ʻono - ka hua a i ʻole kahi ʻāpana kokoleka maoli.
Lula 3. Pololei meaʻai māmā
ʻOkoʻa nā sandwiches, a ʻaʻole kēlā me kēia mea he weliweli o ka ʻōpū. ʻO kahi laʻana, e hoʻololi i ka sausage me kaʻiʻo i hoʻomoʻa ʻia, e hoʻomoʻi i ka letus a me ke kōmato a i ʻole nā pepelu a me nā kāloti, e hoʻohana i ka berena palaoa āpau ma ke kumu, a hoʻohana i ka yogurt a i ka waiū momona momona ma kahi o ka mayonnaise.
Rula 4. ʻO ka caffeine liʻiliʻi
ʻO Caffeine, ʻoiaʻiʻo, hoʻonāukiuki i ka lolo a hoʻoikaika. Akā ʻaʻole lōʻihi. Ma hope o kekahi manawa, e koi ana ke kino i kahi ʻāpana hou, ma ke ʻano he hopena, ma hope o ka hoʻouka ʻana o ka caffeine i ke ahiahi e ʻike ai ʻoe i ka pīhoihoi nui, hoʻoweliweli kēia i ka hiamoe ʻole, ka hiamoe ʻana a me ka hiamoe ʻole a laila ka hōʻiliʻili ʻana o ka luhi a me ke kaumaha mau loa.
Inu kope pono i ke kakahiaka, ʻaʻole i ʻoi aku ma mua o 2-3 mau kīʻaha i ka lā. E hāʻawi i ka makemake i nā mea inu maoli ma mua o ka inu koke mai nā mīkini kūʻai. I nā hola aʻe ma mua o ka hiamoe ʻana, inu wale ʻoe i ka wai maʻemaʻe.
Rula 5. ʻAina ʻaina māmā
ʻO ka ʻākoakoa ʻana o nā haumāna i ka ʻaina ahiahi he ʻalekohola pinepine, nā meaʻai māmā maikaʻi ʻole, a i ʻole nā mea momona momona. Pono ʻoe e kū me nā ʻano maʻamau, inā ʻaʻole kēia ke ala i ka gastritis liʻiliʻi. I ka pō, aʻoaʻo ʻia e ʻai i ka meaʻai me ka mea i hū ʻia a kuke i ka iʻa me nā mea kanu, kahi ʻāpana tī, wai kīʻaha waiū, omelet kūpono no ka meaʻai māmā.