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"No ka hoʻonui ʻana i kou hiki i ka physiological i ka wā hoʻoikaika kino, pono ia e puʻunaue i kāu mau meaʻai i ka lā a pau", aʻo ʻo Vanessa Bedjaï-Haddad, meaʻai meaʻai. ʻO nā meaʻai maloʻo holoʻokoʻa, nā huaʻai a me nā mea kanu i kēlā me kēia pāʻina, ʻiʻo, iʻa a hua paha (ma ka liʻiliʻi hoʻokahi i ka lā) a me ʻelua a ʻekolu mau meaʻai waiu i kēlā me kēia lā he ʻāpana o ka papa kuhikuhi o ka mea pāʻani. "No ka hoʻolako mau ʻana i ka ikehu, ʻai mākou i nā manawa maʻamau me ka ʻole o ka ʻaina kakahiaka. Hoʻoholo kēia i ke ʻano o ka lā, akā ʻo ka hoʻōla! ", 'Ōlelo aku i ka loea.
ʻO nā protein, nā kalapona a me nā momona
"Pono nā protein e hoʻokō i nā pono o nā ʻiʻo i ka wā hoʻoikaika. Loaʻa lākou i loko o ka ʻiʻo, ka pulupulu a me ka soybeans. Pono nō hoʻi e makemake i nā ʻakipaʻa i loaʻa i nā kō me kahi helu glycemic haʻahaʻa a haʻahaʻa, e like me nā cereals a me nā huahana cereal i loaʻa mai, a e ʻai iā lākou me kēlā me kēia ʻai e hāʻawi i nā ʻiʻo me kā lākou ʻano wahie. A ʻo ka ʻaoʻao lipids, ikaika loa, ʻoi aku ka maikaʻi o ka palena ʻana iā lākou. ʻOi aku ka maikaʻi o nā mea i loko o nā aila meaʻai, nā aila a me nā iʻa aila, komo lākou i ka hana kūpono o ka ʻōnaehana cardiovascular a me kona pale ʻana i ka wā hoʻoikaika kino, "wahi a ka meaʻai.
Ma hope o ka hoʻoikaika ʻana, ʻoluʻolu
"Hoʻomaʻemaʻe mākou me ka wai i piha i ka bicarbonate e kōkua i ka hoʻoponopono ʻana i ka pH o ke kino. Inā nui ʻoe i ka hou, lawe ʻoe i ka wai kalapona i waiwai i nā minerala. Akā hiki iā ʻoe ke inu i ka hupa huaʻai, "i ʻōlelo ai ʻo Vanessa Bedjaï-Haddad. Ma ka ʻaoʻao pā: “ʻAi mākou i loko o ʻelua hola o ke kau. Ma hope o ka hoʻomaʻamaʻa ʻana, ʻo ka wikiwiki wikiwiki (ka maiʻa, nā hua maloʻo, nā cereal bars) e uku i nā hemahema, "wahi a ka mea ʻai meaʻai. ʻO kahi kīʻaha e "hoʻoponopono" i ka ʻiʻo ma hope o ka hoʻomaʻamaʻa? “Hoʻohui mākou i 1 maiʻa, 100 ml o ka waiu ʻalemona, 1 yogurt, 15 g o ka oatmeal a ʻono loa ia! “
Maka o Papa, ʻO Rodolphe, ka makuakāne o Martin lāua ʻo Margot
Ma hope o ka hana ʻana i ʻelua convades i ka wā hāpai o kaʻu wahine, nānā wau i kaʻu mau meaʻai. No ke aha e wikiwiki ai i ka momona ma hope o ka hoʻomaʻamaʻa? Makemake au i nā ʻiʻo wīwī (ka moa…) a i ʻole ka iʻa, me kekahi o nā mea kanu e ola hou me ka hopohopo ʻole i ka unahi. “
ʻO nā lau maloʻo
Pono nā legumes ma ka papa kuhikuhi o ka mea pāʻani no ka mea ua uhi lākou i nā pono o nā haʻahaʻa paʻakikī, nā mea e hāʻawi i ka ikehu no ka wā lōʻihi. E ola lōʻihi ka moa, nā lentila, nā pīni maloʻo a me nā pī soya, i hui pū ʻia me nā kīʻaha holoʻokoʻa: raiki / lentils, semolina / chickpeas ...
hua
Loaʻa i ka protein, me 13 g no 100 g o nā hua, hoʻonui lākou i ka hana haʻuki. A, hoʻopau ʻia i ka hoʻomaka ʻana o ka ʻai, nā proteins satietogenic. E hoʻomaʻamaʻa e ʻai liʻiliʻi ma mua o ka hoʻoikaika ʻana! ʻO ke kumu o ka hao, ka zinc a me ka selenium, nā hua i loaʻa nā huaora A, B, D, E a me K. He maikaʻi lākou no nā mea pāʻani.
ʻAila ʻAila
ʻO nā ʻalemona, nā walnuts (cashew, pecan ...), nā hazelnuts, pistachios ua lawa ia e hāʻawi i ka ikehu ma mua o ka hoʻoikaika kino. Hoʻopili ʻia, loaʻa iā lākou nā lipid maikaʻi maikaʻi - ʻoi aku ka omega 3s, a waiwai i nā protein a me nā minela. Hoʻopili ʻia me nā hua maloʻo, hana lākou i kahi cocktail hoihoi o nā ʻano mea i loko o ke ʻano o kahi hana haʻuki.
Iʻa ʻaila
Loaʻa iā lākou nā protein maikaʻi maikaʻi a me nā mea momona momona ʻole - ʻo ia hoʻi ka omega 3. Ua ʻōlelo ʻia lākou he "pono", no ka mea ʻaʻole ʻike ke kino i ka synthesize iā lākou a no laila pono e hāʻawi ka meaʻai iā lākou, a no ka mea pono lākou no ka ka hana kūpono o ka lolo a me ka pono o ka ʻōnaehana cardiovascular.
Kahekaleka pouli
He hopena hoʻoikaika ko ke kokoleka ʻeleʻele no ka mea e hoʻoikaika ana i ka hana ʻana o ke serotonin, he hormone kuleana no ka maikaʻi ... Eia kekahi, aia nā flavonoids, kahi antioxidant hoihoi a he haʻahaʻa glycemic index. No laila, mai hoʻokaʻulua ʻoe e nahu i kahi ʻāpana me he meaʻai lā!
Pāhi keʻokeʻo
ʻO ka cheese a me ka yoghurts maoli, mahalo i nā ferment i loko o lākou, e hoʻoponopono i ka flora intestinal a hoʻomaʻamaʻa i ka transit. Maikaʻi loa i ka manawa hoʻihoʻi, he kumu maikaʻi lākou o ka protein, calcium, zinc a me ka vitamina D.
Ka maiʻa
Ma waho aʻe o ka ikaika nui (90 kcal no 100 g), maʻalahi ke hoʻoheheʻe. He meaʻai maikaʻi loa ka maiʻa i ka potassium e hoʻoikaika i ka hoʻihoʻi ʻana a hoʻopaʻa i ka cramps. ʻO ia hoʻi he poma o ka phosphorus, calcium a me nā huaora A, B1, B2 a me C.
Chia na anoano
ʻO ko lākou kaulana ma ke ʻano he "meaʻai nui" ma muli o kā lākou protein content (ma kahi o 20%) o ka maikaʻi maikaʻi no ka mea aia lākou i ʻewalu amino acids e pono ai ke kino. ʻO nā kumulāʻau Chia kahi koʻikoʻi o nā minerala (calcium, iron, magnesium, phosphorus) a me nā momona momona mai ka ʻohana omega 3.