4 Pākuʻi no nā wāhine e hoʻoikaika i ke kaumaha

Anter

• Makanekiuma
• Wikamina D
• Bilberry
• Nā Probiotics
• Nānā no

Noho mākou i kahi honua i hoʻolālā ʻia e kōkua iā mākou e kala i kā mākou mau hewa ponoʻī. ʻO ia ke kumu i loaʻa iā mākou ka nānā ʻana i ka huaʻōlelo, nā ʻōnaehana hoʻihoʻi ʻōlelo huna, a me "Makemake ʻoe e holoi?" paipai manaʻo. ʻO kēia mau mea hoʻoikaika, ʻoiai lākou e paʻakikī i ko mākou ola i kekahi manawa (darn you, autocorrect!), kōkua i ka pale ʻana iā mākou ke pilikia mākou.

No laila, i ka wā e pili ana i ka meaʻai, he mea kūpono hoʻi ka loaʻa ʻana o nā backup-he ʻōnaehana kākoʻo-hiki ke kōkua i kāu ʻimi e hoʻokō i kāu mau pahuhopu kino kahakai. Inā ʻoe e hāhai nei i kēia mau kumuhana he ʻumikūmālua o ka ʻai olakino maikaʻi ʻO ka Diet Kino Bikini, e hoʻonui kēia mau mea kōkua kōkua i nā hopena o kāu papaʻai papaʻai e kōkua iā ʻoe e hoʻololi i kou kino, e loaʻa ka hilinaʻi, a mālama i kāu kiʻi no ka maikaʻi.

Makanekiuma

ʻO kahi pōmaikaʻi nui o kēia meaʻai, ʻo ia ka hiki ke hoʻomaha i nā ʻiʻo, mālama iā ʻoe i ka mālie, a hoʻoikaika i ka hiamoe maluhia, ʻo ia hoʻi kahi ʻāpana nui o ka hana ʻana i nā hoʻolālā meaʻai. Wahi a ka National Institutes of Health, makemake ʻia ka magnesium ma mua o 300 mau hanana kemika i loko o ke kino, e like me ka mālama ʻana i ka puʻuwai o ka puʻuwai, ka hoʻoponopono ʻana i nā pae kō kō, a me ke kōkua ʻana e hoʻohaʻahaʻa i ke kaomi koko. Hōʻike kekahi mau noiʻi e hiki i ka lawe ʻana i ka magnesium kiʻekiʻe ke hoʻemi i ka makaʻu o ka maʻi ʻaʻai kolona, ​​a ua hōʻike ʻia nā noiʻi he nui e hiki i ka magnesium ke kōkua i nā ʻano like me ka osteoporosis, PMS, migraines, depress, a me nā mea hou aʻe.

Ma waho aʻe o kēlā mau pono olakino, hiki i ka magnesium ke kōkua i ka pohō kaumaha a me ke ʻano o ke kino. A 2013 haʻawina ma ka Ka Nūpepa o ka meaʻai kūpono ʻike ʻia ua pili ka lawe ʻana o ka magnesium me nā pae haʻahaʻa o ka hoʻokēʻai ʻana i ka glucose a me ka insulin (nā māka e pili ana i ka momona a me ke kaupaona), a me kahi noiʻi mai ʻEnelani ʻike ʻia he hopena maikaʻi paha ka hopena o ka magnesium i ka hoʻemi ʻana i ka paʻa ʻana o ka wai i ka wā o ka menstrual cycle, e kōkua ana e hoʻopau i ka ʻōpū o ka ʻōpū i makemake ʻole ʻia. ʻO ka nui o ka magnesium no nā wahine ma lalo o 30 ka 310 milligrams, a me 320 no nā wahine ma luna o 30. E ʻike ʻoe i ka magnesium i nā meaʻai he nui, e like me nā lau lau ʻōmaʻomaʻo, nā pi, a me nā nati. Loaʻa nui ʻia nā mea hoʻohui i loko o ka pila a i ʻole ka pauda ma nā hale kūʻai meaʻai olakino. E hoʻāʻo e inu i ka wai mehana me ka punetune o ka magnesium pauka i kēlā me kēia pō ma mua o ka hiamoe: Hiki i kēia ke kōkua iā ʻoe e hiamoe hiamoe a noho mau, e hoʻemi ana i ka momona a me ka hōʻoluʻolu ʻole.

Wikamina D

Nui nā pōmaikaʻi o ka Vitamin D no kou olakino holoʻokoʻa a me nā pahuhopu kino bikini, akā naʻe ka hapa nui o mākou i nele. (ʻO ka ʻoiaʻiʻo, inā ʻoe e noho ʻākau o Atlanta a ʻo Phoenix paha, hōʻike nā haʻawina e aneane maopopo ʻole ʻoe e lawa ʻole D i ka hapa nui o ka makahiki. Aia kekahi mau haʻawina e hōʻike ana he kōkua ka huaora D i ka hoʻonui ʻana i ka ikaika o ka ʻiʻo, ʻoiai ka haʻahaʻa haʻahaʻa o ia mea e pili ana i nā mea e like me ka maʻi puʻuwai a me ke kanesa. Hōʻike kekahi mau noiʻi e loaʻa i nā poʻe me nā pae haʻahaʻa o ka wikamina D ke anu hou aʻe a i ʻole ka maʻi flu ma mua o ka poʻe me nā mea kiʻekiʻe loa. ʻO ia ka pōmaikaʻi ponoʻī, akā e noʻonoʻo e pili ana i ka hopena trickle: ʻoi aku ka nui o kou maʻi, ʻoi aku ka liʻiliʻi o kou makemake i ka hoʻoikaika kino a ʻoi aku ka maʻalahi o ka loaʻa ʻana o nā meaʻai maikaʻi.

Ma ke ʻano o ka pohō kaumaha, hiki i ka huaora D ke pāʻani i kahi kuleana ʻoi aku ka maikaʻi ma ke kōkua ʻana i ka hoʻoponopono ʻana i ka pōloli a me ka ʻai. A 2012 Iranian hoʻopaʻa haʻawina ma Nutrition Journal ʻike ʻia ua hoʻopili ʻia ka supplementation me ka wikamina D me ka hōʻemi 7-pākēneka o ka momona, a ua loaʻa kahi noiʻi liʻiliʻi mai ke Kulanui o Minnesota i ka pilina ma waena o nā kiʻekiʻe kiʻekiʻe o D a me nā lilo momona, ʻo ia hoʻi ma ka ʻōpū. ʻOiaʻiʻo, ʻaʻole ia manaʻo ʻo ka lawe ʻana i ka huaora D he hoʻokahi-pill-cure-all. Akā no ka hoʻopiha ʻana i kāu hoʻoikaika kino maikaʻi a me kāu ʻano ʻai, e hōʻoia e loaʻa iā ʻoe ka nui i koi ʻia i kēlā me kēia lā ma o ka papaʻai, ka lā (e kiʻi ma kahi o 15 mau minuke i waho, ʻo ia hoʻi i nā mahina hoʻoilo), a me nā mea kōkua inā pono. Hiki iā ʻoe ke kiʻi i ka wikamina D i nā ʻano meaʻai like ʻole, e like me ka iʻa, nā hua manu, a me nā huahana waiū paʻa; ʻo ka mea i koi ʻia i kēlā me kēia lā he 600 IU. Hōʻike ka noiʻi e ʻoi aku ka maikaʻi o ka absorption o kahi kumulāʻau vitamin D inā ʻoe e lawe me kāu ʻai nui loa.

Bilberry

ʻO nā hua maloʻo a me nā lau o kēia mea kanu, pili i ka blueberry, hiki ke hāʻawi i nā hopena maikaʻi no ka pohō kaumaha ma muli o kāna mau waiwai antioxidant. Hoʻokahi aʻo 2011 ma ka puke pai Diabeteologia ʻike i kahi papaʻai i kiʻekiʻe i ka bilberry (a me nā iʻa momona a me nā hua āpau) hoʻomaikaʻi i ka hana o ka ʻōnaehana puni. ʻO kekahi o kēia mau hopena, ʻo ia ka hoʻomaikaʻi ʻana i ke koko a me nā pilikia ʻē aʻe e pili ana i ke kaumaha.

Nā Probiotics

Ke kau nei ka noiʻi mauna i ka pilina ma waena o nā kōkua kōkua olakino e like me nā probiotics-nā koʻohune olakino e noho nei i loko o kā mākou ʻōpū a i ʻole ka mana kō a me ke kaupaona. ʻO ka ʻai ʻana o nā probiotics, mai nā meaʻai e like me ka yogurt a i ʻole nā ​​​​mea hoʻohui, ua hōʻike ʻia he maikaʻi i nā mea āpau mai ka hoʻoikaika ʻana i ka ʻōnaehana pale a me ka hōʻemi ʻana i nā pilikia o ka ʻōpū i ka mālama ʻana i ka maʻi kanesa. Ua hoʻopili ka noiʻi ʻana mai ke Kula Nui ʻo Wakinekona Wakinekona i ka momona i ka nele o ka ʻokoʻa o ka flora ʻōpū. E hoʻohui i ka yogurt i kāu meaʻai i kēlā me kēia lā, a ʻoi aku hoʻi inā ʻoe he vegan a i ʻole lactose-intolerant, e ʻike pono e ʻimi i nā mea hoʻohui probiotic me ka liʻiliʻi o 5 biliona mau mea hana.

A mai poina e kūʻai i kāu kope o ʻO ka Diet Kino Bikini i kēia lā no ka ʻoi aku o ka ʻōlelo aʻo ʻana i ke kino a me nā mea huna wiwi no ka hoʻomākaukau ʻana i kahakai i ka manawa ʻole.

Nānā no