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No ke aha e mālama ai i kāu meaʻai i ka wā o ka menstruation?
Ua luhi ʻoe a ʻoi aku ka huhū i kou wā? ʻO kēia ma muli o ka hāʻule i loko serotonin, ka neurotransmitter o kūlana maikaʻi, akā, i ka poho nui o ka hao. ʻO ke kō koko, ʻo ia hoʻi ka pae o ke kō i loko o ke koko, e hoʻomaka pū ana e hāʻule nui. ʻO kēia mau mea i hui pū ʻia ka helu no ka pinepine o ka paʻi ʻana o ka pauma i hiki iā ʻoe ke ʻike i kēia manawa koʻikoʻi i ka pōʻai menstrual. "No laila, e uku ke kino ma ka hoʻonui hou ʻana i kāna mau hana mālama i ke kaulike maikaʻi loa. Hoʻonui kēia i ka hoʻolimalima caloric, "wahi a Mélodie Noël, ka meaʻai meaʻai meaʻai ma Maisons-Alfort (94). Ka hopena: hiki iā ʻoe ke pōloli a makemake i nā kīʻaha ʻono ...
He aha kāu e ʻai ai i kou wā i ʻole e loaʻa ke kaumaha?
"Akā e makaʻala, ka hoʻolilo ikehu ʻAʻole nui ka manawa. Puhi wale mākou 500 kcal i kēia manawa holoʻokoʻa, he awelika o 100 kcal i kēlā me kēia lā a i ʻole ka like me 2 mau ʻāpana kokoleka, "wahi a Mélodie Noël. No laila e makaʻala makemake hoʻopunipuni e hoʻoulu i ka piʻi kaumaha. Ma ke aloha nā meaʻai me ka hao - ka ʻiʻo ʻulaʻula, ka pudding ʻeleʻele, nā lentila - a me nā mea, ʻaʻole ʻono loa, e kaupalena i nā ʻano like ʻole o ke kō koko, hiki iā mākou ke pale i ka ʻeha i pili i ka luhi nui.
“Hiki iā ʻoe ke hoʻokaʻawale i nā meaʻai a hāʻawi iā ʻoe iho i hoʻokahi a i ʻole ʻelua mau meaʻai kaulike i ka lā - 1 lima o nā ʻalemona + 1 maiʻa a i ʻole 1 pahu kokoleka ʻeleʻele - e mālama i ka manaʻo piha », ʻōlelo aʻo iā Mélanie Noël. Manaʻo pū ka loea e hoʻomaʻamaʻa i ka hoʻoikaika kino ke loaʻa kou manawa. "Hoʻokuʻu ʻia nā endorphins i ke kino, e hāpai ana i ka hana ʻana o ke serotonin a no laila, maikaʻi ke ʻano. "ʻAʻole hou" nā maʻi "naʻau" i momona a momona paha! "A e hoʻomanaʻo e hoʻomaʻemaʻe maikaʻi iā ʻoe iho. ʻO ka inu ʻana i 2 lita o ka magnesium a i ʻole ka wai calcium (Hepar a i ʻole Contrex) e kōkua i ka hōʻemi ʻana i ka manaʻo o ka pehu a i ʻole ka constipation e ʻike i ke ʻano maikaʻi, "wahi āna.
E hoʻomanaʻo: e ho'ēmi i ka manaʻo o ka pehu a constipation, inu mākou ma ka liʻiliʻi o 2 lita o ka wai i kēlā me kēia lā.
Ma ka wikiō: He aha kaʻu e ʻai ai ke loaʻa koʻu wā?
Nā meaʻai e ʻai ai i kou wā
Oats no ka makemake manawa
He hopena hoʻomaha kona ma ka lolo. ʻO kāna glycemic index, haʻahaʻa loa, hiki iā ia ke hoʻomoʻi mālie ʻia e ke kino a no laila e hakakā ai i ka makemake. Hiki ke ʻai ʻia i kālua ʻia e like me ka starch a i ʻole ke ʻano o nā flakes. ʻO ke ʻano kūpono no ka ʻaina kakahiaka: 3 a 5 punetēpē.
No ke aha e ʻai ai i nā hua i kou wā
Hāʻawi lākou i ka protein maikaʻi e hoʻopaʻa ʻia i ka lā. Loaʻa i ka tryptophan, kahi precursor o serotonin, loaʻa iā lākou ka huaʻa B6 e kōkua i ka hōʻemi ʻana i ka luhi. Loaʻa iā ʻoe ka cholesterol? Mai makaʻu, mai hoʻopaʻa wale Nā hua 3 i kēlā me kēia pule.
He aha ka hua e ʻai ai i kou wā?
ʻO kaʻu o ka huaora B6, ʻo ka maiʻa ka hua e makemake ai i ka wā o nā lula. Hoʻoikaika ia i ka hana ʻana o nā neurotransmitters āpau e pili ana i ke ʻano. ʻO kāna ʻano potassium maikaʻi e kōkua i ka hoʻohaʻahaʻa ʻana i ka ʻiʻo a hoʻemi i ka ʻeha manawa. ʻO ka mea hope loa, ʻo ka liʻiliʻi o ka huaora C i loko o ia mea e hōʻoiaʻiʻo ai i ka lawe ʻana i ka hao.
ʻO nā lau spinach maka no ka transit a me ka huaora C
Loaʻa i ka fiber, kōkua lākou i ka transit! Hoʻokomo pū ʻia lākou ma ka pā no ka huaora C i loko o lākou. ʻOiai ʻaʻole ʻoe e kuke iā lākou! E like me nā lau lau ʻōmaʻomaʻo, e like me ka broccoli, chard, a me arugula, ʻo ka spinach kahi kumu hao nui.
Nui ka hao i ka ʻiʻo ʻulaʻula
ʻO ka mea hao i loko o ia mea e hiki ai ke hoʻopaʻi i nā poho nui i kēia manawa o ka menstrual cycle. Pili ma kahi ʻāpana o 100 a 150 g / lā a kauoha i kahi voucher kākaʻa steak a i ʻole ma kahi e mālama ai i kāna mau ʻāpana. ʻO kahi mea ikaika ʻē aʻe: kona ʻai ʻana i ka protein.
ʻO nā ʻalemona: ʻo ia ka mea hoʻopili anti-fatigue i ka wā menstruation
Inā luhi ʻoe, ʻo lākou kou mau hoa pili! Ma ka ʻaoʻao hoʻokahi, kōkua kēia mau mea kanu meaʻai iā ʻoe e hakakā i ka manaʻo o ka pōloli a no laila, nibbles. Ma ka ʻaoʻao ʻē aʻe, ʻo kā lākou waiwai i ka magnesium e hakakā i ka luhi, hoʻoikaika i ka hoʻomaha hoʻomaha a me ka hana ʻana o serotonin. No ka meaʻai kaulike : koho i nā ʻalemona holoʻokoʻa, ʻaʻole i ʻili ʻia a maʻemaʻe. Ua lawa ka 15 a 20 i ka lā!
Salmon, māʻona a anti-inflammatory
ʻO kahi kumu protein, ʻo ka salmon he a iʻa māʻona. ʻO kāna mau momona maikaʻi e ʻoki i ka pōloli a hoʻemi i ka komo ʻana o nā kō i ke kino. No ka mea, aia ka omega 3, kahi momona momona e pono ai no ka lolo, kōkua ia i ka hana serotonin. Kōkua pū kēia mau mea i ka hoʻohaʻahaʻa ʻana.