9 mau pono o ka ʻai olakino a pehea e hana ai

Anter

• Pehea e loaʻa ai kahi papaʻai olakino
• E hoʻāʻo i kou ʻike i ka meaʻai
• E hoʻāʻo i kou ʻike!

ʻO kahi papaʻai olakino a kaulike, waiwai i nā huaora a me nā minelala, me ka hana o ka hoʻoikaika kino maʻamau, hiki ke lawe i nā pono olakino, e like me ke kaupaona maikaʻi ʻana, hoʻomaikaʻi i ka hana, hoʻonui i ka hoʻomanaʻo a me ka noʻonoʻo, hoʻoikaika i ka ʻōnaehana pale a me ka pale ʻana i nā maʻi. .

No laila, e hōʻoia i kēia mau pono, he mea nui ka mea e hoʻopau i ka nui o ka wai i ka lā, pale i nā meaʻono a me nā meaʻai palai, hoʻoliʻiliʻi i ka inu ʻana i nā mea inu ʻona a kaulike i ka nui o nā huaʻalea, nā protein a me nā momona i loko o ka lā. hoihoi i ka nānā ʻana e ka mea hānai e hōʻoia i ka pau ʻana o nā huaora a me nā minelala e pono ai no ka hana pono ʻana o ke kino.

No laila, ʻo kekahi o nā pono nui o ka ʻai olakino:

1. Hōʻoia i ka ikehu hou aku e hoʻokō i nā hana o kēlā me kēia lā a me ka mākaukau hou aʻe e hoʻomaʻamaʻa i ka hana kino;
2. Kāohi i nā maʻi lele, ʻoiai hiki i kahi papaʻai olakino a kaulike ke hāpai i ka hoʻomaikaʻi ʻana o ka hana o ka ʻōnaehana pale, e kōkua ana i ka pale ʻana a me ka hakakā ʻana i nā maʻi i ʻoi aku ka maikaʻi;
3. Hoʻoemi i ka pilikia o nā maʻi maʻi mau, e like me ka maʻi puʻuwai a me ka maʻi kō, no ka mea laʻana, ʻoiai ʻo ka papaʻai i waiwai i nā wikamina, nā minelala a me nā olonā hiki ke kōkua i ka mālama ʻana i ka pae kō kolesterol a me nā kō, e pale ana i nā maʻi.
4. Paipai i ka ulu ʻana o ka ʻaʻa a me ka hoʻohou, ka hapanui o nā iwi, ka ʻili a me nā mākala, a, no laila, he kuleana nui ia i ka ulu ʻana o ke keiki a me ke kaʻina o ka loaʻa nui o nā mākala a me ka pohō kaumaha;
5. Hoʻonui i ka hana a me ka noʻonoʻo, no ka mea makemake i ka hana kūpono o ka hoʻomanaʻo a me ka ʻōnaehana hopohopo holoʻokoʻa;
6. Hāʻawi i kahi ʻano hou, no ka mea kōkua ia e hoʻomaikaʻi i ka hana o ka metabolism, i ka hoʻohui me ka pili pono ʻana i ka ikehu i hāʻawi ʻia i ke kino e ka meaʻai;
7. Hoʻoponopono i ka hana ʻana i ka hormone, hana i ka pale ʻana i nā maʻi e pili ana i ka thyroid a me ka momona, no ka laʻana;
8. Kōkua i ka pale ʻana i ka wā ʻelemakuleʻO kēia ke kumu o ka ʻai momona i nā antioxidant e kōkua ai e hakakā i nā radical manuahi i ke kino, e kōkua ana i ka maikaʻi o ka ʻili a hoʻolohi i nā hiʻohiʻona o nā ʻelemakule;
9. Hoʻonui i ka maikaʻi o ka hiamoe, ʻoiai kekahi mau meaʻai e kōkua i ka hoʻomaikaʻi ʻana i ka nui o melatonin, ka mea e hoʻopili pono i ka maikaʻi o ka hiamoe.

I mea e loaʻa ai nā pōmaikaʻi ʻoi aku, ma ka hoʻohui o ka meaʻai he mea nui pū ka hoʻomaʻamaʻa pinepine ʻana i ka hoʻoikaika kino, no ka mea, hāʻawi ka hoʻoikaika i ka loaʻa ʻana o ka mākala a me ka lilo ʻana o ka momona, a ʻoi aku ka hoʻonui ʻana i ke ʻano. Eia hou, he mea nui e hele pū ke kanaka me kahi mea lapaʻau i mea e hiki ai ke hōʻike i kahi papaʻai kūpono no ka makahiki, ka nohona a me ka mōʻaukala olakino, a pēlā e hōʻoia ai i nā pono o ka papaʻai olakino.

Pehea e loaʻa ai kahi papaʻai olakino

No ka loaʻa ʻana o kahi papaʻai olakino a hōʻoia i nā pono, he mea nui e hana i nā hana maʻalahi, e like me:

• Inu ma ka liʻiliʻi 2 liters o ka wai i kēlā me kēia lā;
• E ʻai i nā papaʻai like ʻole, e kuapo i nā hua a me nā lau i ʻai ʻia i kēlā me kēia lā, a ʻokoʻa i waena o kaʻiʻo, ka moa a me ka iʻa i kumu nui o ka protein;
• ʻAi ma ka liʻiliʻi he 2 mau hua o ka hua i ka lā;
• Pau ka mea ʻai no ka ʻaina awakea a me ka ʻaina awakea;
• Hoʻopili i nā protein e like me ka tī a me nā hua manu no ka ʻaina kakahiaka a me nā meaʻai ahiahi.
• E hoʻemi i ka ʻai o ka paʻakai, makemake e hoʻohana i nā meaʻala kūlohelohe e like me ke kālika, ka ʻaka, ka pepa, ka basil a me ka pāhiri, a me ka hōʻole ʻana i ka hoʻohana ʻana i nā mea ʻala diced ʻoihana hana ʻia.
• Makemake i nā meaʻai āpau, e like me ka palaoa a me ka pasta, no ka mea waiwai lākou i ka fiber, nā wikamina a me nā minelala;
• Hōʻalo i ka ʻai ʻana i nā meaʻai i waiwai i ke kō a me ka momona;
• Hōʻalo i ka ʻai ʻana o nā ʻiʻo i hana ʻia, e like me ka sausage, sausage, ham, bacon, turkey breast and salami.

Eia kekahi, he mea nui e makemake i nā meaʻai kūlohelohe a haʻahaʻa hoʻi, no ka mea, ʻoi aku ka nui a me ka maikaʻi o ka nui o nā meaola ma mua o nā meaʻai i hana ʻia. E nānā i nā ʻōlelo aʻoaʻo hou aʻe no ka ʻai olakino.

E nānā i ka wikiō ma lalo a aʻo i kekahi mau hana hoʻopunipuni e kāpae ai i kou kaumaha:

E hoʻāʻo i kou ʻike i ka meaʻai

Hoʻopiha i kēia nīnau nīele e ʻike i kāu pae o ka ʻike e pili ana i ka ʻai olakino.

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E hoʻāʻo i kou ʻike!

E hoʻomaka i ka hoʻāʻo He mea nui e inu ma waena o 1.5 a me 2 liters o ka wai i ka lā. Akā inā ʻaʻole ʻoe makemake e inu i ka wai maʻalahi, ʻo ka koho ʻoi loa:

• Inu i ka wai huaʻai akā me ka hoʻohui ʻole i ke kō.
• Inu kīʻaha, wai ʻono a i ʻole ka wai aniani.
• Lawe i nā soma māmā a papaʻai paha a inu i ka pia ʻole ʻona.

Maikaʻi kaʻu papaʻai no ka mea:

• ʻAi wau i hoʻokahi a ʻelua paha mau meaʻai i ka lā i ka nui o ka leo, e pepehi i koʻu pōloli a ʻaʻole pono e ʻai i kekahi mea ʻē aʻe no ke koena o ka lā.
• ʻAi wau i nā meaʻai me nā puke liʻiliʻi a ʻai i nā meaʻai i hana ʻia e like me nā huaʻai a me nā mea kanu. Hoʻohui, inu nui wau i ka wai.
• E like me ka wā pōloli loa wau a inu wau i kekahi mea i ka wā o ka pāʻina.

E loaʻa nā meaola nui āpau no ke kino, ʻoi aku ka maikaʻi o:

• ʻAi i nā hua he nui, ʻoiai inā hoʻokahi wale nō ʻano.
• Hōʻalo i ka ʻai ʻana i nā meaʻai palai a i ʻole nā ​​pahū pahū a ʻai wale i ka mea aʻu e makemake ai, e pili ana i koʻu ʻono.
• ʻAi iki i nā mea āpau a hoʻāʻo i nā meaʻai hou, nā mea ʻala a hoʻomākaukau paha.

ʻO Chocolate:

• ʻO kahi meaʻai maikaʻi ʻole e pono iaʻu e hōʻalo no ka momona ʻole a ʻaʻole kūpono i loko o ka papaʻai olakino.
• ʻO kahi koho maikaʻi o nā mea momona ke ʻoi aku ma mua o 70% koko, a kōkua paha iā ʻoe e lilo i ka paona a hoʻoliʻiliʻi i ka makemake e ʻai i nā mea momona i ka nui.
• ʻO kahi meaʻai, no ka mea, he mau ʻano like ʻole (keʻokeʻo, waiū a ʻeleʻele ...) ʻae iaʻu e hana i kahi papaʻai like ʻole.

I ka lilo ʻana o ka ʻai i ke olakino pono wau i nā manawa āpau:

• Hele a pōloli a ʻai i nā meaʻai pono ʻole.
• E ʻai i nā meaʻai maka a me nā hoʻomākaukau maʻalahi, e like me ka ʻai a kuke paha, me ka ʻole o nā mea momona momona a pale aku i ka nui o nā meaʻai i kēlā me kēia pāʻina.
• ʻO ka lawe ʻana i ka lāʻau e hōʻemi i koʻu makemake a hoʻonui paha i ka metabolism, i mea e hoʻoikaika ai iaʻu.

E hana i kahi aʻo maikaʻi maikaʻi loa a lilo i ka paona:

• ʻAʻole loa wau e ʻai i nā hua caloric ʻoiai ke olakino ia.
• Pono wau e ʻai i nā ʻano huaʻai inā paha he caloric loa lākou, akā i kēia hihia, ʻai liʻiliʻi wau.
• ʻO ka calories ka mea nui i ke koho ʻana i nā hua aʻu e ʻai ai.

ʻO ka aʻo hou ʻana i ka meaʻai:

• ʻAno o ka papaʻai i hana ʻia no kekahi manawa, e hiki wale ai i ka paona i makemake ʻia.
• ʻO kahi mea kūpono wale nō no ka poʻe i kaupaona.
• ʻO kahi ʻano o ka ʻai ʻana ʻaʻole wale ia e kōkua iā ʻoe e hōʻea i kou kaupaona kūpono akā hoʻomaikaʻi nō hoʻi i kou olakino holoʻokoʻa.

Mua aʻe