8 Hōʻailona i kāu papaʻai e pono ai kahi makeover

Anter

• Hoʻokuʻu ʻia ʻoe no ke kumu ʻole
• Lahilahi kou lauoho
• Loaʻa iā ʻoe kahi ʻoki e lawe mau ana e hoʻōla
• Loaʻa i kāu mau kui i kahi helehelena ʻeleʻele
• Loaʻa iā ʻoe nā ʻeha poʻo weliweli
• Ke loaʻa pilikia nei ʻoe i ka hoʻokele ʻana i ka pō
• Pehu paha kāu ʻōlelo ʻē
• Kou ʻili me he awāwa make
• Nānā no

He mea maʻamau kou kino i ka hoʻouna ʻana i nā kauoha maopopo e haʻi pololei iā ʻoe i kāna mea e pono ai. (E uwē ana ka ʻōpū e like me ka pōpoki feral? "E hānai mai iaʻu i kēia manawa!" ʻAʻole hiki iā ʻoe ke wehe i kēlā mau maka? "E hiamoe!") Akā inā loaʻa i kāu meaʻai kahi ʻai meaʻai, hiki ke maʻalahi kēlā mau leka. "E haʻi paha kou kino iā ʻoe ke haʻahaʻa ʻoe i kekahi mau meaʻai, akā ʻaʻole ʻike ka poʻe no ka mea manaʻo lākou no kahi mea ʻē aʻe," wahi a Rachel Cuomo, R.D., ka mea nāna i hoʻokumu i New Jersey-based Kiwi Nutrition Counseling.

Nānā: E kuhi paha ʻoe e hiki i kahi alelo pehu ke makemake ʻoe i ʻoi aku ka folate, a i ʻole ʻo ka scab pau ʻole he hōʻailona pinepine ia o ka zinc. E nānā i kēia mau hōʻailona i manaʻo ʻole ʻia e nalo ana kāu papaʻai i kekahi mea i hiki ai iā ʻoe ke hoʻoponopono i kāu ʻai ʻana a maikaʻi aʻe i kou kino. (A nīnau pinepine i kāu kauka e hōʻoia i ke kumu o nā maʻi.)

Hoʻokuʻu ʻia ʻoe no ke kumu ʻole

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ʻO kahi hihia i wehewehe ʻole ʻia o nā blues e manaʻo ʻia e hāʻule pōkole ana ʻoe i ka wikamina B12, kahi e kōkua ai i ka mālama pono ʻana i kāu ʻōnaehana hopohopo. A ʻoiai maʻalahi ka loaʻa ʻana o nā micrograms 2.4 i kēlā me kēia lā (mcg) mai nā meaʻai holoholona e like me ka ʻiʻo a me nā hua manu, ua hoʻoholo kahi loiloi 2013 he pilikia nui ka hemahema o nā mea ʻai. Akā me ka hoʻolālā liʻiliʻi, hiki i ka poʻe ʻai mea kanu ke hoʻopiha pū. "ʻO nā mea hoʻopihapiha B12 a me nā meaʻai paʻa e like me ka palaoa kakahiaka, tofu, soymilk, a me ka hū hānai nā kumuwaiwai maikaʻi āpau," wahi a Keri Gans, R.D., ka mea kākau o ʻO ka meaʻai hoʻololi liʻiliʻi.

PILI: 6 mau ala e hele hewa nei kāu papaʻai me kāu metabolism

Lahilahi kou lauoho

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Hiki ke lilo ka lauoho i hōʻailona o ke koʻikoʻi pupule, hoʻololi hormonal, a me (gross!) maʻi poʻo. Akā ʻo ia paha ka hopena o ka liʻiliʻi loa o ka wikamina D, i loaʻa i hoʻokahi manawa hou o nā wahine 18 a 45 mau makahiki. Paipai nā poʻe loea e kiʻi iā 600 IU i kēlā me kēia lā-a ʻoiai ke kino e hana i kāna D ponoʻī ke hōʻike ʻia i ka lā, a ʻo ka mop-topped i waena o mākou ʻaʻole paha e māʻona. "ʻAʻole au i ʻike i ka mea e loaʻa i ka nui o ka vitamina D mai ka lā a me ka meaʻai wale nō," wahi a Elizabeth Somer, R.D., ka mea kākau o E ʻai i kou ala i ka Sexy. "E lilo ana i ʻeono mau aniani o ka waiū paʻa i kēlā me kēia lā e kū ai kāu koi." No laila e kamaʻilio me kāu doc-e paipai paha ʻo ia i kahi hoʻopihapiha.

Loaʻa iā ʻoe kahi ʻoki e lawe mau ana e hoʻōla

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Hiki i kēlā scab pesky ke haʻahaʻa i ka zinc, kahi mea e kōkua ai i ka hōʻeha ʻana i ka ʻeha a me ka hana pale a me kou hiki ke pilau a ʻono. (ʻAʻole makemake e lilo kēlā!) ʻO ka ʻoiaʻiʻo, ʻoiai ʻaʻole ia e nānā nui e like me nā mea momona e like me ka calcium a me ka huaola D, ua hōʻike ʻia kahi hōʻike i paʻi ʻia ma mua o kēia makahiki ʻo ka zinc kekahi o nā metala koʻikoʻi o ke kino. Hiki i nā mea kanu a me ka poʻe me nā pilikia o ka ʻōpū ke pilikia i ka hiki ʻana i ka 8 milligrams (mg) i ʻōlelo ʻia i kēlā me kēia lā, no laila e mālama pono i ka hoʻouka ʻana i nā meaʻai waiwai nui o ka zinc e like me ka oysters a i ʻole ka pipi a i ʻole nā ​​kumu ʻiʻo ʻole e like me ka pī, nā cereal paʻa, a me nā cashews.

Loaʻa i kāu mau kui i kahi helehelena ʻeleʻele

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ʻO nā kui kuahiwi ke ʻano pālahalaha a concave paha he hōʻailona pinepine o ka hao hao. Hiki iā ʻoe ke luhi, poʻo poʻo, a pōkole hoʻi o ka hanu, e waiho ana iā ʻoe me ka ʻole oomph e hana ai i kāu hoʻomaʻamaʻa maʻamau, wahi a Gans. ʻO ka nūhou maikaʻi? Hiki iā ʻoe ke kiʻi i ka hao 18mg i ʻōlelo ʻia i kēlā me kēia lā mai nā meaʻai e like me ka pī keʻokeʻo, ka pipi, a me nā cereals paʻa, akā hiki ke hoʻihoʻi ʻia ʻoe i ke ala o ka hoʻopili ʻana i kahi mea hoʻohui. I ka ʻoiaʻiʻo, kahi loiloi 2014 o ka ʻoi aku ma mua o 20 mau noiʻi i ʻike ʻia i kēlā me kēia lā ʻo ka hoʻohui hao i mea e hoʻonui ai i ka oxygen o nā wahine, kahi māka no ka hoʻomaikaʻi ʻana i ka hana. Akā ʻo ka hao kekahi hihia e kamaʻilio mua ai ʻoe i kāu kauka no ka mea ʻoi aku ka nui o ka pilikia.

Loaʻa iā ʻoe nā ʻeha poʻo weliweli

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ʻO kēlā mau migraines pepehi kanaka e hoʻopōʻino i kāu huahana a hōʻeha ʻoe iā ʻoe, ʻo ia ke ala o kou kino e haʻi aku ai iā ʻoe e pono ai ka magnesium, no ka mea, ʻoi aku ka liʻiliʻi o ka mineral hiki ke hoʻopilikia i ka hana ʻana o ke koko i loko o kou lolo. Me he mea lā ʻaʻole lawa kaʻeha wale nō, ua hōʻike ʻia kahi noiʻi hou e hoʻonui pū paha ka migraines i kou makaʻu no ke kaumaha, no laila he mea maikaʻi e hālāwai me 310mg o ka magnesium i ʻōlelo ʻia i kēlā me kēia lā. E ʻike iā ia i nā ʻalemona, nā milo, a me nā pīni ʻeleʻele.

Ke loaʻa pilikia nei ʻoe i ka hoʻokele ʻana i ka pō

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ʻO ka ʻike paʻakikī ʻana i kahi pouli kekahi o nā hōʻailona mua e haʻahaʻa paha kāu pahu wai ma ka wikamina A, kahi mea nui i ka mālama ʻana i ka ʻike a me ka pale ʻana i nā maka maloʻo. Loaʻa ia i loko o nā meaʻai ʻulaʻula a ʻalani hoʻi e like me ka ʻuala, kāloti, a me ka pepa bele, "akā pono ʻoe e ʻai i ka wikamina A me kekahi momona i mea e hoʻokomo ai kou kino iā ia," wahi a Cuomo. Hoʻokahi kīʻaha yummy e kōkua iā ʻoe e hōʻea i kāu 700mcg i kēlā me kēia lā? ʻO ka avocado, ka mea hiki ke hoʻonui i kāu vitamin A absorption ma mua o ʻeono manawa, wahi a kahi noiʻi hou i paʻi ʻia ma ka Ka Nūpepa o ka meaʻai kūpono.

Pehu paha kāu ʻōlelo ʻē

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Wahi akāʻoiaʻiʻo: ʻO ka liʻiliʻi o ka waikawa folic-a B wikamina e kōkua i kou kino e kūkulu i ka protein a me nā ʻulaʻula o ke koko ʻOi aku paha ke kahaha? ʻO ka ʻike ʻana i ka nui o nā kukuna UV o ka lā hiki ke hoʻopau maoli i kou pae folate, ʻike ʻia kahi noiʻi hou. ʻO ka hoʻoponopono-koe mai ka slathering ma ka sunscreen, ka mea āu i hana ai-ke hoʻouka nei i nā lau lau lau momona e like me kale a me ka milo e hālāwai me kāu 400mcg i koi ʻia i kēlā me kēia lā.

Kou ʻili me he awāwa make

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ʻAʻole, ʻaʻole i pau koke kāu moisturizer i ka hana. ʻOi aku paha, pono ʻoe i nā ʻakika momona omega-3, e hoʻoulu i ka ulu ʻana o nā membrane cell e kōkua i kou ʻili e kau i ka wai, wahi a Somer. ʻO ka mea nui aku, ʻo ka lawa ʻana o ka omega-3 e hōʻemi paha i kou makaʻi no ka maʻi ʻaʻai ʻili, e like me kahi noiʻi i paʻi ʻia ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical. ʻOiai ʻaʻohe ʻae i ka nui kūpono o kēlā me kēia lā no nā wahine, paipai ka ʻAhahui Puʻuwai ʻAmelika e ʻai ma kahi o ʻelua mau ʻoneki momona o nā iʻa momona e like me ka salemona, tuna, a i ʻole mackerel i kēlā me kēia pule e hoʻopiha i nā omega 3s. ʻAʻole pā o ka iʻa? E koho no kahi mea hoʻopihapiha a i ʻole nā ​​meaʻai i hoʻopaʻa ʻia me ka DHA algal ma luna o ka flaxseed a i ʻole nā ​​walnuts mai ka wā ʻaʻole komo maikaʻi ʻia kēlā omega 3s e ke kino, wahi a Somer.

Nānā no