"ʻO ka nui o ke kō i loko o ke koko, kahi hemahema o nā huaora (B, D), nā momona momona a me nā waikawa amino i nā hopena ma ka noʻonoʻo", hoʻomaka ʻo Laëtitia Willerval, meaʻai meaʻai.
Nā huaora maikaʻi
Pono i ka maikaʻi, B huaʻai aia i loko o nā meaʻai he nui. ʻO nā lau ʻōmaʻomaʻo (kāpeti, etc.) ka waiwai i ka B9. Nā iʻa a me nā hua i loko o ka B12. ʻO ka huaʻai B6, he mea koʻikoʻi i ka synthesis o kekahi nā neurotransmitters (melatonin, serotonin, dopamine), loaʻa i loko o ka iʻa momona a me ka ʻiʻo keʻokeʻo. “Hoʻopiha pū ʻia ka ʻili o ka ʻuala me nā huaora. No laila mākou e koho ai iā lākou Bio », Aʻoaʻo i ka loea.
ʻO ka ʻiʻo, ka iʻa, nā lau ʻōmaʻomaʻo, nā huaʻai, ka paʻakai… E hoʻololi i kāu meaʻai e like me ka hiki. “Pono ʻoe e ʻike i kēlā kumuʻiʻo (nā hua, ka iʻa, ka ʻiʻo, nā legumes) loaʻa nā waikawa amino pono, e like me tryptophan. Kōkua kēia i ke kino e hana i nā neurotransmitters kaulana no ke ʻano maikaʻi (serotonin, dopamine, etc.) ”, hoʻomau ka loea.
ʻO kekahi hoa pili: ka magnesium. Aia i loko o ka ʻai piha, ka lentil a me ke kokoleka. "No ka 'hānai' i nā hormones maikaʻi, pono mākou i ka huaʻa D (i nā yolks hua manu a me nā iʻa ʻaila)," wahi a Willerval. E koho i nā meaʻai i loaʻa nā mākū holoʻokoʻa e hoʻolohi i ka komo ʻana o ke kō a hoʻopau i ka pōʻeleʻele!
E makaʻala i ke kō ! Hoʻokumu nā kīlekaleka a i ʻole nā mea ʻono i kahi hypoglycemia reactive e hoʻoikaika ai i ka huhū ... Hōʻalo i ka sodas, nā wai hua ʻono loa, nā lole ...
Nā pua ʻona
He waiwai kēia iʻa liʻiliʻi i ka omega 3. ʻO kēia mau momona momona maikaʻi e kōkua i ke kino e hana i ke serotonin a me ka melatonin. Aia pū kekahi wikamina D a magnesium. E ʻai i ka sardine hiki ke ʻai ʻia (e makaʻala me ka hoʻomaʻamaʻa ʻana i ʻole e nalowale kona mau pono).
hua
Ua piha lākou kumuʻiʻo i loaʻa nā amino acids pono no ko mākou ola kino. Akā ʻo nā huaora D, B12 a me omega 3. E mālama i ka wai yolk (poached, calf, boiled egg). ʻOi aku ka maikaʻi o ka ʻai ʻana o nā meaʻai i loko o ka hua manu e ke kino. ʻOiaʻiʻo, makemake i nā hua manu
no ka mea, hānai ʻia nā moa (ma waena o nā mea ʻē aʻe) me nā hua olonā.
nā aniani kaulona
He maikaʻi nā lentils, kēia super-legumes kumu o ka protein, magnesium a me ka huaora B9. Hoʻomoʻa iā lākou no 1 a i ʻole 2 mau hola, a laila holoi iā lākou ma mua o ka hoʻomoʻa ʻana me nā mea kanu a me nā mea ʻala. Hōʻalo i ke kūʻai nā lentila mākaukau ma ka hoomakaukau ana. ʻOi aku ka momona o kēia mau mea a no laila ʻoi aku ke kaumaha o ka ʻeli ʻana.
ʻAmona a me ka wōnati
ʻAʻole i pau ka ʻaila i ka wow iā mākou. Hāʻawi lākou iā ʻoe e hoʻopiha i ka magnesium (e hoʻoponopono i ke kaumaha) a me ka omega 3. In hōʻiliʻili, nahu iā lākou i hui pū ʻia me nā huawaina, no ka laʻana. A e hoʻomanaʻo e hoʻohui iā lākou i kāu hoʻomākaukau keke i loko pauka a i ʻole hoohiolo.
ʻO Beaufort
loa kaka Loaʻa ka tryptophan, akā ʻoi aku ka poʻe me ka paʻi paʻakikī, e like me Beaufort. Paipai ia i ka hana ʻana onā hormones olakino. E kau ma luna o ka pā, e ʻike i kāu poʻe keiki a mai kānalua i ka hana ʻana i ka gratin i nā ʻāpana ma kāu mau kīʻaha hoʻoilo.
Broccoli
ʻO nā huaʻai no ka ʻohana cruciferous e hoʻokomo iā ʻoe i kahi ʻano maikaʻi! ʻO nā huaora B9, B6, C a me ka magnesium… ʻO kēia nā ʻāpana o nā pono. No ka mālama ʻana i kā lākou mau meaʻai, e puhi i kāu broccoli a lawelawe iā lākou e like me ka saladi me ka rapeseed a i ʻole ka ʻaila ʻoliva.
ʻO ka chocolate
ʻO ka pōʻeleʻele, me ka liʻiliʻi o 70% koko, aia i loko magnesium. A aia ka magnesium i ka tryptophan, ka mea mua i ke serotonin. No laila, e ʻae iā ʻoe iho i kahi pahu kokoleka ma ka pau ʻana o nā meaʻai ma mua o kahi mea ʻono loa. No nā kamaliʻi, hoʻi ia i ka ʻai meaʻai kahiko. He ʻāpana berena
me nā kīʻaha i hoʻopaʻa ʻia me 2 mau ʻāpana kokoleka, kūpono ia.
“E ola mau ka salakeke no ka ʻaina awakea!”
ʻO ka wahine hāpai, pono wau e hoʻolohe i koʻu loaʻa ʻana o ke kaumaha, ke koho nei au i nā salakeke no ka ʻaina awakea, inā makemake lākou! ʻO ka saladi Kaisara, i kāhiko ʻia me nā ʻāpana moa gula maikaʻi… Ua lawa kēia e hoʻomaʻamaʻa i koʻu puʻuwai a hāʻawi iaʻu i ka ikehu no ka ʻauinalā! “,
Aurélie
E ʻimi i kā mākou ʻatikala