ʻO nā mea āpau e ʻike e pili ana i ka luhi adrenal a me ka papa ʻaina adrenal adrenal

Anter

• He aha ka Adrenal Fatigue?
• He aha ke kumu o ka luhi adrenal?
• ʻO nā hōʻailona hōʻailona luhi adrenal maʻamau
• Pehea e ʻike ai i ka luhi adrenal
• Lapaau Adrenal Fatigue
• He aha e pili ana i kaʻai luhi adrenal?
• ʻO wai ka mea e hoʻāʻo i ka papaʻai luhi adrenal?
• Ka Laina Lalo
• Nānā no

Ah, luhi adrenal. ʻO ke kūlana āu i lohe ai…akā ʻaʻole maopopo i ke ʻano o ia mea. E kamaʻilio e pili ana

ʻO Adrenal fatigue ka huaʻōlelo i hāʻawi ʻia i ka pepehi ʻana i nā hōʻailona e pili ana i nā pae koʻikoʻi lōʻihi. . No laila pehea ʻoe e ʻike ai i ka heck inā loaʻa ʻoe i ka luhi adrenal a i ʻole ka hohonu hohonu i kahi hebedoma maikaʻi ʻole ma ka hana?

Ma aneʻi, lawe nā loea olakino holistic iā ʻoe i kahi alakaʻi i ka luhi adrenal, me ke ʻano o ka luhi adrenal, ka mea e hana inā loaʻa iā ʻoe, a no ke aha e lilo ai ka papa hana luhi adrenal i mea maikaʻi i kēlā me kēia.

He aha ka Adrenal Fatigue?

E like me kāu e koho ai, pili ka luhi adrenal i nā ʻōpū adrenal. Ma ke ʻano he hoʻomaha: ʻO nā gland adrenal he ʻelua mau glands pāpale liʻiliʻi e noho ana ma luna o nā puʻupaʻa. Liʻiliʻi lākou, akā hana nui lākou i ka hana o ke kino holoʻokoʻa; ʻO kā lākou hana nui ka hana ʻana i nā hormones koʻikoʻi e like me cortisol, aldosterone, epinephrine, a me norepinephrine, wehewehe ke kauka naturopathic ʻo Heather Tynan. No ka laʻana, pane kēia mau ʻeleʻele i ke koʻikoʻi ma ka hoʻokuʻu ʻana i ka cortisol (ka hormone "stress") a i ʻole ka hoʻokuʻu ʻana i ka norepinephrine (ka hormone "hakakā a lele").

Hoʻopili maoli nā Hormones i nā mea āpau i ke kino, a ʻoiai hana kēia mau ʻōpū i nā homone, he lima pū kekahi ko lākou i loko o kahi pali o nā hana o ke kino pū kekahi. ʻO kahi laʻana, no ka mea hana lākou i ka cortisol, "pili pili ʻole nā ​​adrenals i nā hana e like me ke kaohi ʻana i nā pae kō kō, ke kaohi ʻana i ka metabolism, ka mālama ʻana i ka mumū, ka hanu ʻana, ka naue ʻana o nā mākala, a me nā mea hou aku," i wehewehe ai ʻo Josh Ax, DNM, CNS, DC, ka loea olakino holistic. ka mea hoʻokumu o ka Nutrite Kahuna, a me ka mea kākau o ka Meaʻai Keto a Meaʻai Collagen.

ʻO ka maʻamau, ke hoʻoponopono nei nā gland adrenal (ʻo ia hoʻi ke kī i kā lākou hana, e like me nā meaola ʻē aʻe) a hana i nā homone i ka pane ʻana i nā stimulus kūwaho (e like me ka leka uila hana koʻikoʻi, nā holoholona weliweli, a i ʻole kahi hana HIIT) ma ka ʻākau nā kauā Akā hiki nō i kēia mau gland ke hana pono ʻole (a i ʻole luhi) a hoʻōki i ka hana ʻana i nā hormona kūpono i nā manawa kūpono. Kapa ʻia kēia ʻo "adrenal insufficiency" a i ʻole Addison's maʻi. "ʻO ka lawa ʻole o ka adrenal kahi hōʻailona ʻike ʻia i ke olakino kahi i haʻahaʻa loa ai nā pae o nā hormones adrenal (e like me ka cortisol) i hiki ke ana ʻia e kahi hōʻike diagnostic," wehewehe ʻo Tynan.

Eia kahi e maʻalea ai: "I kekahi manawa, loaʻa i ka poʻe kahi 'ma waena o ke kūlana'," wahi a ke kauka lāʻau lapaʻau hana a anti-kūnewa Mikheil Berman M.D., me Hormone Correction. "ʻO ia hoʻi, ʻaʻole kā lākou mau adrenal hormone pae no laila haʻahaʻa ua loaʻa iā lākou ka maʻi o Addison, akā ʻaʻole i lawa ka maikaʻi o kā lākou mau adrenal adrenal no lākou e noʻonoʻo ai olakino ai paha. "Ua kapa ʻia kēia he luhi adrenal. A i ʻole, ʻo kēia ka mea a nā kauka anti-kūnewa, nā kauka lapaʻau hana. a ʻike nā naturopaths he luhi adrenal.

"ʻAʻole ʻike ʻia ka luhi adrenal e ka International Classification of Diseases, Tenth Revision (ICD-10) ʻōnaehana, kahi ʻōnaehana o nā code diagnostic i ʻae ʻia e ka inikua a ʻike ʻia e nā kauka lapaʻau he nui o Western," wahi a Dr. Berman. (E pili ana: Pehea e kaulike ai i kou mau Hormone no ka ikehu mau loa).

"ʻAʻohe mea ʻepekema e kū nei e kākoʻo i ka luhi adrenal ma ke ʻano he kūlana olakino maoli," ʻaelike ʻo Salila Kurra, M .D., Endocrinologist a me ka polofesa kōkua no ka lāʻau lapaʻau ma Columbia University Medical Center. Eia nō naʻe, noʻonoʻo nā kauka a me nā ʻoihana olakino i hoʻomaʻamaʻa ʻia i nā ʻano hana like ʻole.

He aha ke kumu o ka luhi adrenal?

Kaumaha. Nui loa o ia. "ʻO ka luhi adrenal kahi kūlana i hoʻokumu ʻia e ka overstimulation o nā adrenal glands ma muli o ke kaumaha lōʻihi," wahi a Ax.

Ke kaumaha ʻoe (a ʻo ke koʻikoʻi ke kino, noʻonoʻo, ʻona, a i ʻole ka hui pū ʻana o nā mea ʻekolu) e ʻōlelo ʻia nā ʻōpū adrenal e hoʻokuʻu i ka cortisol i loko o kou kahena koko. Ke kaumaha nui ʻoe, ke kuʻi mau nei lākou i ka cortisol, kahi e hoʻokau nei iā lākou a hoʻoluhi iā lākou i lalo, wahi a Ax. "A i ka wā lōʻihi, hoʻopilikia kēia stress mau i ko lākou hiki ke hana i kā lākou hana a hana i ka cortisol ke pono lākou." ʻO kēia ke kau ka luhi adrenal.

"Kuʻi ka luhi adrenal i ka hiki ʻole iā ʻoe ke hana hou i ka nui o ka cortisol, ma muli o ke kaumaha maʻa mau (a me ka hana ʻana i nā kiʻekiʻe kiʻekiʻe o cortisol) no kekahi manawa lōʻihi," wehewehe ʻo Kauka Berman.

E akāka loa: ʻaʻole kēia manaʻo i hoʻokahi lā koʻikoʻi ma ke keʻena a i ʻole he pule koʻikoʻi a mahina paha, akā he wā p-r-o-l-o-n-g-e-d wā o ke koʻikoʻi kiʻekiʻe. O kahi laʻana, mahina o ka hana kiʻekiʻe (heluhelu: cortisol-spike) hoʻoikaika kino e like me HIIT a i ʻole CrossFit ʻelima a ʻoi paha mau manawa o ka pule, e hana ana i 60 mau hola i kēlā me kēia pule, e pili ana i ka hana ʻohana / pili / hoa aloha, a ʻaʻole lawa ka hiamoe. (E pili ana: ʻO ka loulou ma waena o Cortisol a me ka hoʻoikaika kino)

ʻO nā hōʻailona hōʻailona luhi adrenal maʻamau

ʻO ka huhū, nā ʻōuli e pili ana i ka luhi adrenal e wehewehe pinepine ʻia e nā ʻoihana lapaʻau ʻo "kikoʻī ʻole," "maopopo ʻole," a "ʻano kānalua."

"ʻO ka nui o nā ʻōuli e pili pū ana me ka luhi adrenal hiki ke hoʻopili ʻia me kekahi mau syndrome ʻē aʻe a me nā maʻi e like me ka hana ʻole o ka thyroid, kahi ʻano autoimmune, hopohopo, kaumaha, a maʻi paha," wahi a Tynan.

Loaʻa kēia mau ʻōuli:

• Ka luhi nui

• Ka pilikia i ka hiamoe a i ʻole ka hiamoe

• ʻO ka noe o ka lolo a me ka ʻole o ka nānā a me ka hoʻoikaika

• ʻO ka lahilahi o ka lauoho a me ke kui kui

• Kūleʻa Menstrual

• Haʻahaʻa haʻahaʻa hoʻomanawanui a me ka ho'ōla

• Haʻahaʻa hoʻoikaika

• Kaha hoʻohaʻahaʻa haʻahaʻa

• Ka ʻono, ʻai maikaʻi ʻole, a me nā pilikia digestive

He lōʻihi paha kēlā papa inoa, akā ʻaʻole i pau. Ma muli o ka pili ʻana o kāu mau homoniuma āpau, inā kū ʻole kāu pae cortisol i waho, e hoʻolei ʻia kāu pae hormone ʻē aʻe e like me ka progesterone, estrogen, a me nā testosterone. ʻO ke ʻano: ʻO kēlā me kēia me ka luhi adrenal hiki ke hoʻomaka i ka ʻeha mai nā ʻano hormonal ʻē aʻe, i hiki ke hoʻohui i nā ʻōuli a huikau nā kauka. (E nānā hou aʻe: He aha ka Estrogen Dominance?)

Pehea e ʻike ai i ka luhi adrenal

Inā ʻike ʻia ka hui ʻana o nā hōʻailona ma luna, ʻo kāu hana mua ke kamaʻilio me kahi ʻoihana mālama ola. "Inā ʻoe e ʻike nei i ka luhi, he mea nui loa ka nānā ʻana a ʻike i nā kumu kumu," wahi a Dr. Kurra.

Akā no ka mea ʻaʻole ʻike ka nui o nā kauka lāʻau komohana i ka luhi adrenal ma ke ʻano he diagnose maoli, ʻo ke ʻano o ka ʻoihana olakino āu e ʻimi nei e hoʻopili paha i ke ʻano o ka hōʻailona a me ka lāʻau e loaʻa ai iā ʻoe. Eia hou, ʻo nā kauka naturopathic, nā lāʻau lapaʻau integrative, acupuncturists, nā lāʻau lapaʻau hana, a me nā kauka anti-ʻelemakule e ʻike pinepine a mālama i nā hōʻailona me ka luhi adrenal ma mua o kāu loio a i ʻole internist. (Pili: He aha ka lāʻau lapaʻau kūpono?)

Inā manaʻo ʻoe e pili ana ʻoe me nā adrenals hana hewa, paipai ʻo Tynan e noi aku i kāu kauka e holo i kahi mea i kapa ʻia he hōʻike helu kortisol ʻehā, hiki ke ana i kāu pae cortisol a me nā fluctuations o kēlā me kēia lā.

Akā (!!) no ka mea hiki i ka luhi adrenal ke hoʻohaʻahaʻa i nā homone adrenal akā ʻaʻole "haʻahaʻa e hiki ai ke lilo i maʻi ʻo Addison" a i ʻole e lawe iā lākou mai ka pae "maʻamau" ma kahi hōʻike, e hōʻoia ana he aneane hiki ʻole ke kūlana, wahi a Tynan. . Inā hoʻi maikaʻi ʻole ka hōʻike (e like paha), e ʻimi nā kauka lapaʻau maʻamau no nā kumu kumu ʻē aʻe a mālama paha i nā ʻōuli pākahi.

No ka laʻana, me ka loaʻa ʻole o kahi hoʻokolohua maikaʻi, "hiki i ke kauka lapaʻau hana ke ʻike a mālama ʻia e like me ka luhi adrenal, akā ʻo ke kauka lāʻau lapaʻau maʻamau e ʻike i ka hopohopo a kuhikuhi wale iā Xanax, ʻaʻole ia e hoʻoponopono maoli i ka pilikia," wahi a Kauka Berman.

Eia nō naʻe, ma ka ʻaoʻao ʻē aʻe o ke dālā like, ua ʻōlelo ʻo Kauka Kurra, ʻo kāna "hopohopo me kahi hōʻailona luhi adrenal ʻo ia ka hoʻonā ʻole ʻia o nā hōʻailona o kekahi inā aia kekahi pilikia e pili ana āu i nalo ai. E hele pū wau me kekahi e ʻike nei i ka luhi e hilinaʻi ʻia i nā mea e like me ko lākou mau makahiki, ka moekolohe, a me ka mōʻaukala mua. " (E nānā pū kekahi: He aha ka Chronic Facu Syndrome?)

Lapaau Adrenal Fatigue

Paʻa paʻakikī? O ia. Akā ʻoiai ʻaʻole paha he luhi ke adrenal luhi i ʻike ʻia e ka lāʻau Komohana, he ʻoiaʻiʻo nō nā ʻōuli, wahi a Tynan. "ʻO nā hopena o ke kaumaha mau loa hiki ke hoʻonāwaliwali."

ʻO ka nūhou maikaʻi "ua ʻae ʻia ka hiki i nā hopena maikaʻi ʻole e pili ana i nā adrenals mai hoʻokahi makahiki o ke kaumaha mau loa ke hiki, me ka mālama pono, e hoʻōla ma kahi o hoʻokahi mahina," i ʻōlelo ʻo ia. No laila, ʻelua mau makahiki o ke koʻikoʻi mau e mau ai i ʻelua mau mahina, a pēlā aku, e wehewehe ana ʻo Tynan.

ʻAe, maikaʻi, no laila pehea ʻoe e ʻae ai i kāu mau adrenal adrenal e hoʻōla ai? Maʻalahi loa ia, akā hiki ke makaʻu: "Pono ʻoe e hoʻokele i kāu mau pae koʻikoʻi," wahi a Len Lopez, D.C., C.S.C.S, chiropractor a me ka mea lapaʻau hōʻoiaʻiʻo hōʻoiaʻiʻo. "ʻO ia hoʻi, pono ʻoe e haʻalele i ka hana ʻana i nā mea e hoʻokūhoihoi ai ʻoe. A hoʻomaka e hana i nā mea e kōkua ai iā ʻoe e hōʻemi i kou koʻikoʻi." (Pili: 20 Nā Hana Hana Kōkua Maʻalahi).

ʻO ia ka mea ʻoi aku ka liʻiliʻi o ka hoʻohana uila i ka pō, ʻoi aku ka lōʻihi o nā lā lōʻihi ma ke keʻena ke hiki, a ʻoi aku ka liʻiliʻi o ka hana HIIT. ʻO ia hoʻi ka ʻimi ʻana i kahi ʻoihana mālama ola noʻonoʻo hiki ke kōkua iā ʻoe e hoʻokele maikaʻi i ka pilikanaka a me ka hopohopo, ka noʻonoʻo ʻana, ka hanu hohonu, ka hana noʻonoʻo, a me ka puke pai.

He aha e pili ana i kaʻai luhi adrenal?

ʻO ka hapa nui o nā poʻe me ka luhi adrenal kekahi "kuhikuhi" kekahi mea i kapa ʻia ʻo ka luhi adrenal diet. "He ala kikoʻī ia o ka ʻai ʻana i mea e hōʻemi ai i nā ʻōuli e pili ana i ka luhi adrenal, ʻoiai e hāʻawi pū ana i ke kino me nā mea momona e pono ai e hoʻoponopono i ke ʻano a kōkua iā ʻoe e hoʻi i kahi kūlana olakino," wehewehe ʻo Tynan. "He ala ia e ho'ōla ai i kou kino mai loko mai."

Hoʻopaʻa ka papa luhi adrenal e hoʻopaʻa i ke kō i ke kō a me ke kaulike i nā pae cortisol ma ka kaohi ʻana i ke kō i ka hoʻonui ʻana i ka lawe ʻana o ka protein, nā momona momona, nā mea ʻai, a me nā hua holoʻokoʻa (aka kahi papaʻai olakino maikaʻi no ka hapa nui o nā kānaka).

Pehea e kōkua ai kēia me ka luhi adrenal? Hoʻopau koke nā mea kālika i loko o ke kō ma hope o ke komo ʻana iā lākou, a he kumu kēia i ka piʻina o ke kō kō a ukali ʻia e ka hāʻule kiʻekiʻe, e wehewehe ana ʻo Tynan. Lawe kēia i kāu mau pae ikehu ma ka rollercoaster — ka mea, no kekahi mea e ʻike nei i nā ʻōuli o ka luhi mau a me ka luhi, ʻaʻole maikaʻi. Hiki i nā mea inu ikehu a me nā mea caffeine ʻē aʻe ke hopena i kahi hopena like, a no kēlā kumu, he palena palena ʻole kekahi.

Ma ka ʻaoʻao hoʻohiwahiwa, nā momona momona a me nā protein āpau kiʻekiʻe e hoʻolohi i ka rollercoaster kō kō a hoʻonui i ka pae paʻa o ke kō i loko o ka lā, wahi a Lopez. ʻO ka ʻai ʻana o kēia mau mea nui loa ka mea nui i ka hoʻomaka o ka lā, wahi a ia. "ʻO ka haʻalele ʻana i ka ʻaina kakahiaka he mea nui no-no ma ka papaʻai. Pono nā poʻe me ka luhi adrenal e ʻai i kekahi mea i ke kakahiaka e kiʻi i ko lākou kō kō i kahi pae olakino ma hope o ka pō o ka ʻeli ʻana."

Hoʻonawaliwali ka papaʻai i nā meaʻai e hoʻonāukiuki a paʻakikī paha e hoʻoweliweli a hāʻawi paha i nā pilikia olakino ʻōpū. "ʻO ka huhū a me ka ʻāʻī i loko o ka ʻōpū e hoʻoulu i nā adrenals e hoʻohua i ka cortisol e hoʻoponopono ai i ka mumū, ʻaʻole hiki i ka ʻōnaehana ke mālama i kēia manawa," wahi a Lopez. (Pili: Hiki paha i kāu Gut Bacteria ke luhi iā ʻoe?) ʻO ia ka ʻoki ʻana i kēia mau mea:

• ʻO nā mea inu caffeinated

• ʻO ke kō, nā meaʻono, a me nā meaʻono

• ʻO nā mea momona a me nā meaʻai kō e like me nā cereala, ka berena keʻokeʻo, nā pā, a me nā kanakē.

• Nāʻiʻo i hana ʻia, e like me nā ʻoki anuanu, salami

• ʻO ka ʻiʻo ʻulaʻula haʻahaʻa

• ʻO nā aila hydrogenated a me nā aila mea kanu e like me ka soybean, canola, a me ka ʻaila kulina

ʻOiai ʻo ka papaʻai e pono ai ka hōʻoki ʻana i kekahi mau meaʻai, hana ʻo Ax i kahi mea nui: ʻO kaʻai luhi adrenal e pili ana i ka ʻai ʻana hou aku nā meaʻai e hōʻoluʻolu ai iā ʻoe a hānai i kou kino me ka pāpā ʻana. "ʻAʻole kēia meaʻai e pili ana i ka hōʻoki ʻana i nā calorie. ʻO ka ʻoiaʻiʻo, ʻo ka ʻaoʻao ʻē aʻe; no ka mea ʻoi loa ka paʻa ʻana hiki ke hoʻoikaika hou i nā adrenals, "wahi āna.

ʻO nā meaʻai e koʻikoʻi i ka meaʻai luhi adrenal:

• ʻO ka niu, ʻoliva, nā avocados, a me nā momona olakino ʻē aʻe

• Nā mea kanu Cruciferous (cauliflower, broccoli, Brussels sprouts, a pēlā aku.)

• Nā iʻa momona (e like me ka salmon i hopu wale ʻia)

• ʻO ka moa manuahi a me ka turkey

• Pipi kahu hānai

• Hulu iwi

• ʻO nā hua, e like me nā walnuts a me nā ʻalemona

• Nā ʻanoʻano, chia, and flax

• Kelp a me ka limu

• ʻO ka paʻakai kai Celtic a i ʻole Himalayan

• ʻO nā meaʻai Fermented e waiwai i nā probiotics

• ʻO Chaga a me cordyceps lāʻau lapaʻau

ʻ,, a he mea nui hoʻi ka inu ʻana i ka wai he nui, hoʻohui ʻo Tynan. ʻO ia no ka mea ua make wai ʻia hiki ke hoʻonāukiuki hou i nā adrenals a hōʻino i nā ʻōuli. (ICYWW, eia ka hana a ka make wai i kou lolo).

ʻO wai ka mea e hoʻāʻo i ka papaʻai luhi adrenal?

ʻO nā kānaka a pau! Koʻikoʻi. Inā loaʻa ʻoe i ka luhi adrenal a i ʻole ʻole, ʻo ka papaʻai luhi adrenal kahi papaʻai olakino olakino, i ʻōlelo ʻia e kahi kahu meaʻai i hoʻopaʻa inoa ʻia ʻo Maggie Michalczyk, ʻo RD.N., ka mea hoʻokumu o Once Once A Pumpkin.

Ua wehewehe ʻo ia: He kumu maikaʻi nā huaʻai a me nā kīʻaha holoʻokoʻa o ka fiber, nā huaora, a me nā minela, ʻaʻole lawa ka hapa nui o mākou. "ʻO ka hoʻohui ʻana i kēia mau meaʻai i kāu papa (a ʻo ka hoʻonui ʻana i nā mea kiʻekiʻe o ke kō) e kōkua ia e hoʻonui i kou ikehu a hoʻomaikaʻi i ka digestion, inā he luhi adrenal paha ʻoe, ʻaʻole," i ʻōlelo ʻo ia. (Related: He aha kāu e ʻike ai e pili ana i ka meaʻai anti-anxiety).

Hoʻohui ʻia, hiki i ka prioritizing ke kiʻekiʻe o ke protein ke hoʻonui i nā pae hao, i hiki ke hakakā i nā ʻōuli o ka anemia a me ka hemahema o ka huaʻai B12, a hiki iā ʻoe ke luhi, wahi a Lisa Richards, C.NC. Hoʻohui, "hiki i nā momona momona ke hoʻemi i ka mumū i loko o ke kino, i ʻike ʻia e hoʻonāukiuki a me nā ʻano olakino koʻikoʻi ʻaʻole i luhi adrenal," i ʻōlelo ʻo ia. (E nānā hou aʻe: ʻO kēia ka mea e hana ai i ka hoʻowahāwahā mau ʻana i kou kino).

Ka Laina Lalo

ʻOiai ʻo ka huaʻōlelo "adrenal luhi" he mea hoʻopaʻapaʻa no ka mea ʻaʻole ia i ʻike ʻia ma ke ʻano he ʻike kūhelu, ua wehewehe ia i kahi o nā ʻōuli i pili maoli me nā adrenal glands i hoʻopau i ka hana ma hope o ke kau o ke koʻikoʻi nui. A no ka mea inā ʻoe ~ * manaʻoʻiʻo * * ~ i ka luhi adrenal a i ʻole, inā ʻo ʻoe kahi Super Stress Case, a no kekahi manawa, pōmaikaʻi paha ʻoe i ka ukali ʻana i ka hoʻolālā luhi adrenal, ʻoiaʻiʻo nō, he papa hana let-your-body-rest-and-recover (kahi e pōmaikaʻi ai nā mea āpau). A ʻo ia hoʻi ka hana ʻana i ka mea maikaʻi e hoʻohaʻahaʻa i kāu mau pae koʻikoʻi i ka wā e ʻai ana i kahi papa ʻaina meaʻai momona, momona.

E hoʻomanaʻo wale nō: "ʻO kēia mau papaʻai a me nā loli nohona e loli paha inā ʻaʻohe kumu kumu pilikino i nā ʻōuli āu e ʻike nei," wahi a Tynan. Hoʻoikaika ʻo ia i ke koʻikoʻi o ka ʻimi ʻana i ka manaʻo o kahi mea mālama olakino āu e hilinaʻi ai ma mua o ka hoʻomaʻamaʻa ʻana iā ʻoe iho a me ka mālama ʻana iā ʻoe iho. "ʻO ka papaʻai a me nā loli nohona i manaʻo ʻia no ka poʻe me ka luhi adrenal a me nā ʻōuli like e hele ʻole e hōʻeha i kekahi," i ʻōlelo ʻo ia. "Akā naʻe, he loea ka helu ʻekahi."

Nānā no