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No ke aha ʻaʻole like ka papaʻai kaulike i ke kauwela e like me ia i ke koena o ka makahiki
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Koho i nā meaʻai kau a kūloko hoʻi, ʻo ia hoʻi nā mea kanu, hoʻohiki i kahi lako o nā mea momona, nā wikamina a me nā minelala me ka ʻole o ka hoʻonui ʻana i nā calorie
Minamina, no ka poʻe he nui, e kamaʻilio pū ana e pili ana i ke kauwela a me ka ʻai ʻana he ʻano like me nā “diet diet” a me nā “bikini”. ʻAʻole mākou e kū a wehe i kēlā mau "ʻano hoʻokalakupua." Makemake mākou e wehewehe pehea kia o ke olakino olakino pono lākou e hoʻoponopono i ke kau kau wela: ʻaʻole like ka pono o ko mākou kino i ke kauwela a me ka hoʻoilo a he mea maikaʻi loa ia no mākou e hoʻolohe i ko mākou kino a hoʻoponopono i kā mākou papaʻai i kā mākou pono.
ʻO ke aliʻi i koho ʻole ʻia o ke kauwela, kōkua ka lā iā mākou e hana kūlohelohe i ka wikamina D. ʻAʻole like me nā huaora ʻē aʻe i loaʻa ma o ka meaʻai, hana ka ʻili i kēia wikamina ke hoʻoulu ʻia e ka lā. He mea nui ka wikamina D i ko mākou kino, i waena o nā mea ʻē aʻe no ka mea he kōkua ia omo i ka puna a me ka phosphore, ka mea e hoʻoikaika ai ka iwi.
I kēia makahiki, me ka ka paʻa, ua loaʻa iā mākou ka manawa liʻiliʻi e hauʻoli ai. Akā i kēia manawa hiki iā mākou, pono ke akahele. Hōʻike nā noiʻi e pili ana i ka poʻe me ka ʻili maikaʻi i ke aniau akahai, he ʻumi mau minuke o ke kū ʻana i kēlā lā i kēia lā e mālama pono i nā kiʻekiʻe o ka wikamina D. I ka hoʻohālikelike ʻana, pono nā kānaka me ka ʻili ʻeleʻele ʻelua a ʻekolu paha manawa hou aʻe i ka lā e hana like. ka nui o ka wikamina D.
He mea nui ia ka nā lā i hoʻomālua ʻia e ka lā kaulike, pale i nā hola waena o ka lā, a me nā manawa mau me ka Pale pale lā mea leka. Eia hou, i ʻole e ʻeha ka ʻili a me ka lauoho mai kēia pale ʻana o ka lā, pono mākou e hoʻolako iā lākou i nā huaora a me nā minelala e pono ai ma o ka papaʻai olakino. Pēlā mākou e hōʻalo ai i ka huhū, ʻelemakule o ka ʻelemakule i ka ʻili a palupalu a maloʻo paha ka lauoho.
ʻO ka hui hōkū o ke kauwela: B-carotene, hydration a me nā wikamina
ʻO ka mea, ma muli o ke kiʻekiʻe o nā mahana, ʻoi aku ka nui ma mua o ka mālama ʻana i nā pae kūpono o hydration. ʻO ka mea i ʻōlelo ʻia ʻelua lita a ʻoi paha, kaukaʻi ʻia i ka wahine o ke kanaka. Eia nō naʻe, pono mākou e hoʻolohe i ko mākou kino a e nānā pono i ka manao makewai.
E like me ka mau, pono e momona kā mākou papaʻai i nā hua a me nā lau. Inā makemake mākou e hoʻonui i ka Hoa, hiki iā mākou ke koho i nā ʻalani, ʻulaʻula a melemele paha. ʻO ia, nā kāloti, nā mango, nā ʻalani, nā tōmato, nā pepa, nā ʻōpō ... ʻO lākou nā meaʻai i waiwai i ka beta-carotene. Lilo i kēia mea waiwai Vitamin A i loko o ko mākou kino. He antioxidant ia e hoʻoikaika i ka immune nenoaiu, pale mai nā kukuna UV e hoʻopōʻino i ko mākou ʻili a, ma muli o ke kala o kāna pigment, makemake i kahi leo tanned.
Hoʻohui ʻia, i ke kauwela, maʻalahi ia e hoʻopili i ka papaʻai, Vitamin E, kahi antioxidant nui i loko o nā nati, spinach, soy, broccoli, nā kīʻaha holoʻokoʻa. Pono pono no ka lauoho e ulu olakino a hoʻōla mai ka chlorine, paʻakai a me ka pāhawewe UV.
Eia kekahi, Vitamin C a pau no Pūʻulu B maikaʻi loa lākou no ka mālama ʻana i ka ʻili. Pili ka wikamina C i ka hoʻokumu ʻia ʻana o collagen a me nā mea pili. No nā mea ʻelua ka hana ʻana i ka ʻili a me ka laumania, no laila ʻo ia ka pale kaua i ka ʻelemakule o ka ʻili.
Nā saladi kau a me kahi kokoke
Ke hoʻohui nei i kēia mau ʻōlelo aʻoaʻo i kā mākou nohona kauwela ʻaʻole paʻakikī e paʻakikī. Inā ʻaʻole mākou makemake e hoʻolōʻihi i ka manawa i ka kuke ʻana a i hoʻokahi makahiki e like me kēia, kahi e manaʻo ai mākou e neʻe a puni nā wahi like ʻole o Sepania, ʻo ia paha ka manawa kūpono e leʻaleʻa a mālama ai iā mākou iho e hana ana i nā salakeke, nā gazpachos a nā mea ʻono me nā huaʻai, nā lau a me nā lau lau o ka wā maʻamau a mākou e kipa aku ai.
Nā ʻoihana i nā huaʻai a me nā lau i nā kau makemake lākou e ʻono maikaʻi loa no ka mea aia lākou i ka piko o ko lākou oʻo. He wehewehe kēia. ʻO ke kaʻina pala o nā hua, inā pono lākou i ke anuanu a me ka ua a i ʻole ka wela a me ka lā, e hoʻopili pololei i ko lākou helehelena a me kā lākou ʻono. ʻO kāna kiko optimum ka mea e mahalo i kāna pōʻaiapuni maoli, ʻo ia ke kumu i ʻoi aku ai kona ʻono a me nā waiwai.
Ma waena o nā hua e hiki ke ʻoluʻolu i ke kau ma Sepania mai ka hoʻomaka o Iune, ʻoi aku a ʻoi paha, ʻoi aku ka nui o ke kuhi. avocado, ka pomelo alani, ka lemon, ka apricot NECTARINES Cherry breva (he makani), ka banana kaʻa kauā plum, ka Kiwi huaʻala kii onohi Pineapple strawberry, ka peach, ka medlar pea papaya a me ka kele.
No nā mea ʻai hiki iā mākou ke ʻōlelo i ka haku mele,'O nā artichokes, ka kaulana eggplant kaʻuala, ka zucchini ʻohi chive, 'Akopa,'O 'ōwili,'O piʻa ʻōmaʻomaʻo letus, ka ʻōloko, ka pepa ʻōmaʻomaʻo, ka leek nahu, ka cabbage, ka nā'ōmato kāloka a kūkō.
ʻO ke kumu kūpono ia e pili ana i ka wahi, akā maopopo leʻa he ʻano like ʻole i ʻole e luhi i ke kauwela a pau i ka hoʻohui ʻana i kēia mau mea hoʻohui āpau. Inā mākou e hoʻohui i nā nati, e hoʻohui mākou i nā waikawa keu i kā mākou papaʻai e hāʻawi iā mākou i ka ikaika hou aʻe no kēia kau ke lōʻihi nā lā. ʻO Walnuts, no ka laʻana, he koho i makemake nui ʻia. Ma muli o kā lākou ʻike kiʻekiʻe o ka wikamina E, kōkua lākou i ka hoʻopaneʻe ʻana i ka ʻelemakule.
I ka pā kahakai, me ke akahele
Inā alakaʻi kā mākou hoʻolālā iā mākou e ʻai i nā meaʻai i waho, ʻaʻole pono mākou e hoʻōki i ka hoʻolohe ʻana i ko mākou kino a me ka hoʻomanaʻo ʻana i nā mea e pōmaikaʻi ai iā mākou a me nā mea ʻeha iā mākou. E hoʻomaka me, pono mākou e hōʻalo i kekahi ʻano o nā hale ʻaina wikiwiki i ʻike mākou e hāʻawi nei i nā pānaʻi calorie kiʻekiʻe, me nā lawelawe nui a me ka maikaʻi maikaʻi ʻole o ka meaʻai.
Inā ʻike mākou e hoʻopaneʻe nui ana mākou i ka ʻaina awakea, maikaʻi e loaʻa iā mākou kahi ʻāpana o nā hua, nā hua a i ʻole kahi meaʻai māmā i ka lima -ʻaukā, no ka laʻana-. Inā mākou e hōʻea i ka hale ʻaina nui pololi, e koho mākou me ka noʻonoʻo ʻole a noi paha mākou i nā mea hou aʻe. Inā hana kuhihewa mākou, mai hoʻonui i ka ʻai ʻana i ka ʻai ʻana āpau. E hoʻolohe kākou i ko mākou kino. Inā māʻona mākou, ʻaʻole pono e hoʻopau i ka ration.
ʻO ka mea hope loa akā koʻikoʻi maoli, e hoʻomanaʻo i kēlā ʻo ka mea a mākou e inu ai he mea nui e like me ka mea a mākou e ʻai ai. ʻO ka waiʻona ka mea maʻamau i kā mākou papaʻaina i ka wā o ke kauwela, he caloric loa ia a ʻaʻole hāʻawi iā mākou i nā mea momona. Hana ʻia ka mea like me nā mea inu momona, piha i nā kō. ʻO ka ʻoiaʻiʻo, ʻo ka koho ʻoi loa a maikaʻi loa e hele pū me nā meaʻai me ka wai.
I ka pōkole, pono mākou e hoʻopili i kā mākou papaʻai i ko mākou nohona, akā, ma mua o nā mea āpau, i ka mea a ko mākou kino e noi ai iā mākou. He mea nui e hoʻolohe i kāna mea e haʻi mai nei iā mākou i nā manawa āpau no ka mea ua naʻauao ʻo ia a hoʻouna mau i nā leka iā mākou. Inā ʻike mākou i ka hoʻolohe a mālama ʻana, e mahalo ia iā mākou me ke olakino.
Na Niklas Gustafson, Nutr Expert a me Co-Founder o ka Athlete Kūlohelohe.