ʻO 8 mau meaʻai maikaʻi loa e ʻai ai ma mua o kahi lā

Anter

• Koleka ʻeleʻele
• Wai niu
• Hummus lāua ʻo Celery
• Nā ʻĀina o Turkey
• Nā hua paukena
• ʻAmona ʻAmelona
• Tī Tīmaʻomaʻo
• Mīkini Mīkini
• Nānā no

Makemake ʻoe e nānā i ka mea kupanaha no kēlā me kēia lā, ʻoiai inā ʻo ia me kāu kāne a ma ka lā mua.A i kēlā manawa a pau ʻoe e kālele ana i ka hoʻohui ʻana i ka lole kūpono, ka hana ʻana i kou lauoho a me ka hoʻomaʻemaʻe ʻana, a me ke kāhea ʻana i kou mau hoaaloha no ka lua (a ʻekolu…

Ma mua o ka loaʻa ʻana i kekahi mea-a ʻoi aku ka maikaʻi, ʻaʻohe mea ʻai i nā meaʻai e kōkua iā ʻoe e ʻālohilohi i kēia pō ma ka hoʻopalapala ʻana i kou ʻōpū, hoʻonui i kou ikaika, a hoʻopau i kēlā me kēia hopohopo. E kiʻi ʻoe iā ia, e kaikamahine.

Koleka ʻeleʻele

ʻOiai ʻo ka ʻai mau ʻana o ka kokoleka pouli e hiki ke hoʻēmi i nā pae o ka cortisol (a hormone stress) a me nā catecholamines (amino acid e hoʻoulu i ka hopena "hakakā-a-lele" paha), ʻo ka loaʻa ʻana o kahi mālama e hōʻoki koke i ka hopohopo, e like me kahi noiʻi i ka puke pai. Nutrients. Hiki i ka kokoleka ke hoʻonui i ka serotonin, ka neurotransmitter hauʻoli i ka lolo, i ʻōlelo ʻia ʻo Kristin Kirkpatrick, RD, luna hoʻomalu ma ka Cleveland Clinic, ʻo ia ke kumu e ʻike ai ʻoe i kēlā ʻano mālie a māʻona hoʻi. Koho i kahi pā ma ka liʻiliʻi he 70 pākēneka cacao, a ʻoiai ʻo 1 auneke he 170 calories, e noʻonoʻo pono i kāu nui o ka ʻāpana.

Wai niu

Inā maloʻo iki ʻoe mai kahi lā lōʻihi o ka hana a i ʻole kāu hoʻomaʻamaʻa mua, e hāʻule ana kou pae ikehu. E kiʻi i ka wai niu, e hydrates i kahi ala H2O maʻamau ʻaʻole hiki ke mahalo i kāna mau electrolytes. Hoʻohui kēia me nā sugars maʻalahi, kūlohelohe e kōkua hou i kāu moxie, wahi a Erin Palinski-Wade, RD, ka mea kākau o ka ʻO kaʻai momona momona o ka ʻōpū no Dummies.

Hummus lāua ʻo Celery

ʻO Celery kahi diuretic kūlohelohe (hello, ʻōpū pālahalaha) haʻahaʻa o nā calorie me ka nui o nā fiber e kōkua iā ʻoe e hele piha i kahi lā, wahi a Palinski-Wade. Hoʻohui ʻekolu mau lāʻau nui me 2 punetēpō o hummus, kahi i loaʻa nā momona monounsaturated maikaʻi-hiki iā ʻoe ke kōkua i ka hoʻopaʻa ʻana i ke kō i ke kō e pale ai i nā manaʻo kūpaʻa ʻole.

Nā ʻĀina o Turkey

Hiki ke kōkua kēia ʻai meaʻai haʻahaʻa haʻahaʻa a me ka protein kiʻekiʻe iā ʻoe me nā jitters mua o ka lā. Nui ka waiwai o Turkey i ka L-tryptophan, kahi amino acid e hoʻoulu ai i ka hoʻokuʻu ʻana o ka serotonin, a laila e hopena ai ka hopena. Paipai ʻo Palinski-Wade i 3 a 4 auneke.

Nā hua paukena

ʻO ka manaʻo lethargic ma kahi kokoke i kēlā me kēia lā ke lilo i hōʻailona no ka lawa ʻole o ka magnesium i kāu papaʻai. Hoʻopili ka magnesium i ka wāwahi ʻana i ka glucose i ka ikehu, no laila ʻo ka haʻahaʻa iki i kēia mineral hiki ke hoʻoheheʻe i kāu pep, i ʻōlelo ʻo Palinski-Wade. Hoʻokahi auneke (ma kahi o 1/4 kīʻaha) o nā hua ʻōpala i loaʻa ka hapalua o kāu magnesium i manaʻo ʻia i kēlā me kēia lā, no laila e loaʻa i kahi lima i kekahi mau hola ma mua o kou lā e hoʻonui maoli ai i kāu ala hou.

ʻAmona ʻAmelona

Me 163 calories, 6 gram o protein, a me 3.5 gram o ka fiber i hoʻokahi auneke, he meaʻai māmā nā ʻalemona e hoʻopaʻa iā ʻoe a hui ʻoe no ka ʻaina awakea. E hoʻokomo i kāu mau hua i loko o kahi ʻeke ziptop, e pīpī i ka 1 1/2 teaspoons ke kinamona, pani iā ​​ia, a hoʻoluliluli. Ua hōʻike ʻia ka noiʻi ʻana i ka hoʻohui ʻana i kēia kinamona i nā pāʻina hiki ke kōkua i ka mālama ʻana i nā pae kō kō ma waena o 15 a 90 mau minuke, a he mea paha ia e kōkua ai e mālama i ka huhū.

PILI: ʻO nā meaʻai maikaʻi loa e hoʻonui ai i kou naʻau

Tī Tīmaʻomaʻo

E hoʻopili i kahi ʻōmaʻomaʻo kīʻaha ma ka liʻiliʻi he 30 mau minuke ma mua o kou lā no ka hoʻoulu ikehu maoli. ʻEwalu auneke i loko o 24 a 40 milligrams o ka caffeine, i hiki ai iā ʻoe ke makaʻala no nā hola ʻelua aʻe ʻekolu e hiki mai ana, wahi a Palinski-Wade. Maikaʻi: Ua ʻike ʻia kahi haʻawina e hiki ke kōkua i ka ʻai ʻana i ke kī ʻōmaʻomaʻo e mālama i ka hanu a hiki i ʻelua mau hola-ʻoi aku ka maikaʻi ma mua o ka niho niho, mints, a me ka nau ʻana i ka deodorizing a me ka disinfecting i kou waha.

Mīkini Mīkini

"ʻO ka loaʻa ʻana o kahi lā liʻiliʻi, nā mea ʻaina awakea a pau-ʻohepika e kōkua ai e hoʻonui i nā pae serotonin maikaʻi," wahi a Elizabeth Somer, RD, ka mea kākau o E ʻai i kou ala i ka hauʻoli. No ka hoʻomaha ʻana e pili ana i ka hālāwai ʻana me kāu kāne wela, ua paipai ʻo ia i ka maiʻa me ka hapalua o ka muffin Pelekane āpau me ka meli a i ʻole ka hapalua o ka ʻeke raina ʻelemona me ka jam.

Nānā no