Nā momona momona
E hoʻomaka kākou i ke kumuhana o ka meaʻai e hiki ai ke hoʻomaikaʻi i ke ʻano ma ke kamaʻilio ʻana e pili ana i nā waikawa momona pono, ka mea i kapa ʻia Omega-3… ʻO kēia mau momona momona polyunsaturated ke ʻike mua ʻia i nā iʻa aila. salmon, trout, mackerel, sardines a me ka tuna hou.
Wahi a nā ʻepekema, ʻike ʻia nā haʻahaʻa haʻahaʻa o ka omega-3 fatty acid i loko o ke koko i ka poʻe ʻike pinepine i ke kaumaha. Kōkua nā mea hoʻopihaʻai pilikino kūikawā i ka hoʻoponopono iā ia, a me ia ke ʻano. Hiki i nā Omega-3 ke hoʻoponopono i nā mea kaulike ʻole i kekahi mau mea i ka lolo. Ke kamaʻilio nei mākou e pili ana i ka hāʻawi ʻana i ka hoʻololi o ka ʻike ma waena o nā pūnaewele nerve a me ka hopena i ke ʻano. I kekahi ʻano, hiki ke hoʻohālikelike ʻia kekahi mau omega-3 i nā antidepressants. Eia nō naʻe, no ka poʻe i ʻehaʻeha ʻole i ke kaumaha, kōkua pū kekahi ʻo omega-3 e hōʻalo i kahi ʻano maikaʻi ʻole. A ʻo kēia kekahi kumu e hoʻohui i nā iʻa momona hou aʻe i kāu papaʻai, i makemake nui ʻia - ma muli o kona hiki ke pale i ka maʻi maʻi maʻi maʻi. No ka hoʻokō ʻana i ka hopena, pono ʻoe e ʻai mai ka 1 a i ka 9,6 gram o ka omega-3 i kēlā me kēia lā, a, ma ke ala, he nui loa ia: aia ma ka awelika o 200 iʻa iʻa i loaʻa nā 6,5 gram o nā waikawa momona.
ʻAʻole ʻoe makemake i ka iʻa? A laila e kiʻi i nā waikawa momona olakino mai nā kumuwaiwai o nā mea kanu (ʻoiai ʻaʻole emi ka liʻiliʻi.) E hoʻāʻo hua-olonā (hiki ke hoʻohui ʻia i muesli, yogurt a i ʻole saladi), ʻaila flaxseed, ʻanoʻano paukena a me ka walnuts… ʻO ka hope, aia kahi koho o nā mea kōkua aila iʻa.
Wahie kāhea
Inā haʻalele ʻoe i ka ʻaina awakea a manaʻo ʻoe iā ʻoe iho e hoʻomaka ana e omo i ka ʻōpū, a ke emi nei kou ikaika, mai hoʻolōʻihi i kēia mokuʻāina - a i ʻole e emi koke kou naʻau.
He mea nui ia no ke kaulike noʻonoʻo e mālama i kāu kō kō i kahi pae paʻa. ʻO kekahi ala e lawe i nā meaʻai maʻamau me ka papa kuhikuhi glycemic haʻahaʻa i loaʻa nā haʻihaʻi haʻihaʻi… Ma waena o ia mau huahana ʻO ka palaoa a me ka palaoa, ka pāpaʻi ʻeleʻele, ka laiki ʻeleʻele, ka pī a me ka lentil… ʻO nā protein a me nā momona i kōkua i ka lohi i ka lawe ʻana o nā carbohydrates a no laila e hoʻohaʻahaʻa i ka papa kuhikuhi glycemic o ka meaʻai. Hana like ka fiber, no laila mai poina i nā huaʻai a me nā mea kanu.
I kekahi manawa he ʻaukā momona, ʻāpana kokoleka a i ʻole tī tī wale ke kōkua e hauʻoli a hauʻoli. Maʻalahi ka mea huna: ʻo ke kō wīwī wīwī wikiwikika mea e hoʻoulu ai i ka hana ʻana o serotonin, ʻo ia ke kuleana no ka hoʻomaikaʻi ʻana i ke ʻano. Akā ua pau koke kēia hopena, a ʻike hou ʻoe i ka nele o ka ikehu a me ka manaʻo o ka pōloli. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i kahi mea e hāʻawi iā ʻoe i ka ikehu no ka manawa lōʻihi. Hiki kēia i nā kuki oatmeal maloʻo a i ʻole ka pahū oatmeal me ka paʻakai momona haʻahaʻa a i ʻole kahi spoonful o ka meli.
Ikaika, ʻai paʻakikī kekahi ʻenemi o ke ʻano maikaʻi. ʻO nā kaohi ʻana i ka meaʻai a me nā calorie e ʻeha ai ʻoe i ka nele o ka poʻe i aloha ʻia, a me nā meaʻai pinepine. No laila - kaumaha a me kahi ʻano maikaʻi ʻole (a hōʻoia ʻia kēia e ka noiʻi). No laila, ʻoi aku ka maikaʻi o ka hāʻawi ʻole ʻana i ka waiū maʻamau a hoʻololi ʻole i nā mea momona momona. ʻOi aku ka maikaʻi o ke kaha kiʻi ʻana i kahi hoʻolālā hōʻemi kaumaha kaumaha i ka hui pū ʻia me ka hoʻoikaika kino.
ʻO ka nele o nā huaora a me nā minela kekahi mea ʻē aʻe i ka naʻau, ʻoi aku ka maikaʻi i ka wā e hiki mai ana wikamina C, B wikamina (ʻo ka nui o ka folic acid, nā huaora B6 a me B12, i loaʻa i ka ʻiʻo, ka ate, nā hua manu a me nā huahana waiu), zinc a me selenium. Hiki iā ʻoe ke hoʻomaʻamaʻa i kā lākou pae me ka meaʻai kaulike a i ʻole ka lawe ʻana i nā huaora a me nā minela i nā papa. Loaʻa i ka puaʻa ka nui o ka zinc, selenium a me nā huaora B. Nui nā hua cashew i ka zinc a me ka selenium.
Ke kemika o ka hauʻoli
ʻO kahi ʻano maikaʻi ma nā ʻano he kemika wale nō, ka hopena o nā neurotransmitters e hana nei i ka lolo. ʻO kekahi o nā mea nui i waena o lākou - serotonin, kahi pae haʻahaʻa e pili ana me ke kaumaha. Hana nui nā antidepressants e hoʻonui i nā pae serotonin. Akā hiki ke hoʻokō ʻia i kēia ma ke ʻano kūlohelohe. Hōʻike nā noiʻi e hoʻohana ʻia ka dietpt amino acid tryptophan e ka lolo e hana i ka serotonin, e kōkua ana i ke kanaka e kaohi i ko lākou ʻano a loaʻa ka hilinaʻi iā ia iho. tryptophan loaʻa i nā ʻiʻo wīwī, ʻoi aku ka pipi, ka waiū, nā hua manu, a me nā legumes (beans a me nā lentils).
ʻAʻole koho ka waiʻona! I ke kūlana kaumaha a kaumaha paha, huli pinepine ka poʻe i nā mea inu ʻona, me ka manaʻo e hoʻohana iā lākou e lanakila i ke ʻano kaumaha. Hoʻoiho ka waiʻona i nā manaʻo o ka hopohopo a hāʻawi iki i ka māmā, akā hoʻonāukiuki hoʻi ia i nā hiʻohiʻona o ke kaumaha a hoʻohaunaele i nā pae kō kō. ʻAʻole mākou e paipai iā ʻoe e lele i ka waina ma ka ʻaina awakea a i ʻole nā cocktails ma kahi pāʻina aloha. Akā inā me ke kōkua o ka waiʻona e manaʻo ʻoe e hoʻopoina i nā pilikia āpau, kuhihewa paha ʻoe.
NA HUA MAIKAI
Iʻa ʻaila - omega-3 mau waikawa momona
Hua-olonā - omega-3
Nā hua kukui a me nā ʻalemona o Brazil - omega-3, wikamina E, selenium
Palaoa holoʻokoʻa - papa kuhikuhi glycemic haʻahaʻa, B wikamina, selenium
ʻOaka - papa kuhikuhi glycemic haʻahaʻa, hoʻokūpaʻa i ke kō kō
ʻO nā pīni a me nā piʻi - tryptophan a me ka protein
Kāpī a me ka spinach - waikawa folic
Kiwi, strawberry, black currant a me ka citrus - cellulose
ʻIʻo lean - tryptophan, B wikamina a me ka protein