Mea ʻai hakakā kūpilikiʻi

Anter

• Nā meaʻai a me nā meaʻai e pono ai ke hoʻopau ʻia
• 1. Omega-3
• 2. Makanekiuma
• 3. ʻO Tryptophan
• 4. ʻO nā huaora B
• 5. ʻO ka Vitamin C a me nā flavonoids
• 6. Nā olonā
• 7. Nā Probiotics
• Nā Mea ʻAi e Hōʻalo
• Ka Papa Kuhikuhi Hopena

ʻO ka papaʻai e hoʻoliʻiliʻi a kāohi i ka hopohopo e pono e hoʻopili i nā meaʻai waiwai i ka magnesium, omega-3, fiber, probiotics a me tryptophan, a he mea hoihoi e ʻai i ka maiʻa a me ka kokoleka pouli, no ka laʻana.

Kōkua kēia mau meaola e hoʻoponopono i ka flora ʻōpū a hoʻonui i ka hana o ka serotonin, ʻo ia hoʻi ka hormone hauʻoli, paipai i ka hoʻomaha a me ke kōkua ʻana e hakakā i ka hopohopo.

Eia hou, he mea nui nō hoʻi e hoʻēmi i ka ʻai o nā meaʻai i waiwai i nā kō a me ka palaoa, no ka mea pili lākou me nā loli o ke kō glucose a me ka hana o ka serotonin.

ʻO ke ʻano pīhoihoi kahi kūlana psychological kahi e kū ai ke kanaka i kahi ʻano hopohopo maikaʻi ʻole, e hopena ai i kahi hopohopo nui aʻe ma mua o ka mea i koi ʻia e kēia kūlana.

Hiki i kēia kūlana ke hana i nā hōʻailona o ke kino a me ka noʻonoʻo, e like me ka maʻi poʻo, ʻeha o ka umauma, nele i ka noʻonoʻo a hoʻonui i ka makemake e ʻai, inā ʻaʻohe pololi. Eia pehea e ʻike ai i nā ʻōuli o ka hopohopo.

Nā meaʻai a me nā meaʻai e pono ai ke hoʻopau ʻia

I mea e pale ai i ka hopohopo, pono ʻoe e hoʻonui i kāu lawe ʻana i nā meaʻai aʻe:

1. Omega-3

ʻO ka Omega-3 kahi momona momona maikaʻi i ka EPA a me DHA, nā waikawa momona e hoʻomaikaʻi i ka hana o ka lolo a hoʻoliʻiliʻi i ka hopohopo. Ua ʻike kekahi mau noiʻi ua hiki ke pili i ka ʻai ʻana i kahi nui o omega-3 i kekahi mau maʻi, e like me ke kaumaha a me ka hopohopo.

No laila, he mea nui e hoʻopau i nā meaʻai i loko o ka omega-3 e like me ka tuna, ka salemona, sardine, flaxseed, chia, chestnuts, a me ka avocado. I kekahi mau hihia, pono paha e hoʻopau i nā mea kōkua omega-3, a pono e hōʻike ʻia e ke kauka a me ka mea hānai.

2. Makanekiuma

Hōʻike kekahi mau noiʻi e hiki i ka magnesium ke kōkua i ka mālama ʻana i ke koʻikoʻi a me ka hopohopo, ʻoiai lākou e hoʻomaikaʻi ai i ka hana o ka lolo, akā naʻe pono nā noiʻi hou e hōʻoia i kēia pilina.

Aia kēia mineral i loko o nā meaʻai e like me ka oats, maiʻa, spinach, nā hua ʻumeke, sesame, flaxseed a me chia, a i nā hua maloʻo e like me nā nati Brazil, nā ʻalemona a me nā pī.

3. ʻO Tryptophan

ʻO ka tryptophan kahi amino acid e kōkua i ka hana o serotonin, kahi hormone pono e pale ai i ka hopohopo, ke kaumaha, ke kaumaha a me ka hiamoe.

Hiki ke loaʻa kēia amino acid i nā meaʻai e like me ka ʻiʻo, ka moa, ka iʻa, nā hua manu, ka maiʻa, ka tī, ka koko, tofu, paina, salemona, kokoleka pouli a me nā hua maloʻo ma ka laulā, e like me nā nati, nā nati a me nā ʻalemone. E nānā i kahi papa inoa piha o nā meaʻai momona-tryptophan.

4. ʻO nā huaora B

ʻO nā huaora B, ʻo ia hoʻi ʻo B6, B12 a me ka waikawa folic, nā mea hoʻokele nui o ka ʻōnaehana hopohopo, a komo pū i ka hana o ka serotonin. Hiki ke loaʻa i kēia mau wikamina i nā hua palaoa a pau, e like me ka laiki palaunu, ka berena palaoa a me nā ʻoka, a me nā meaʻai like me ka maiʻa, ka milo a me nā mea kanu ʻōmaʻomaʻo ʻē aʻe.

5. ʻO ka Vitamin C a me nā flavonoids

ʻO ka Vitamin C a me nā flavonoids he mau antioxidant e hoʻemi i ke koʻikoʻi a me ka hopohopo, e kōkua ana i ka mālama ʻana i ka hana ʻana o ka hormone. ʻO kāna mau meaʻai nui nā hua citrus, e like me ka ʻalani, ka paina a me ka tangerine, kokoleka a me nā mea kanu hou.

6. Nā olonā

ʻO ka ʻai ʻana o nā meaʻai i loko o ka fiber e hāpai i ke olakino ʻōpū, me ka kōkua ʻana i ka mālama ʻana i nā pae kō a me ka hoʻonui ʻana i ka manaʻo o ka māʻona, kahi koho maikaʻi loa no ka poʻe i hopohopo.

ʻO kekahi o nā meaʻai momona nui nā huaʻai, nā lau, nā meaʻai āpau, nā legume, a me nā mea ʻē aʻe.

7. Nā Probiotics

Ua hōʻike ʻia kekahi mau ʻepekema ʻepekema ʻo dysbiosis, ʻo ia ke kaulike ʻole o ka ʻōpala microbiota, a me ka mumū o ka ʻōpū e pili paha i nā loli manaʻo, e like me ka hopohopo a me ke kaumaha. No laila, hiki i ka hoʻohana ʻana i nā probiotics ke kōkua i ka hoʻihoʻi hou ʻana i ke kaulike microbial maʻamau a no laila hiki ke hopena i ka mālama ʻana a me ka pale ʻana i ka hopohopo a me ke kaumaha.

Hiki ke ʻai ʻia nā Probiotics ma o nā meaʻai hū, e like me ka yogurt maoli, kefir, tempeh a me kombucha, akā hiki nō naʻe ke hoʻopau ʻia i ke ʻano o nā mea hoʻoliʻiliʻi i hiki ke kūʻai ʻia ma nā hale kūʻai lāʻau.

E aʻo hou aʻe e pili ana i nā probiotics a me kā lākou mau pono:

Nā Mea ʻAi e Hōʻalo

ʻO nā meaʻai e pono ke hōʻalo ʻia e kōkua ai i ka mālama ʻana i ka hopohopo:

• Kōpaʻaa me nā meaʻono i ka nui;
• Mea inu momona, e like me nā wai hana, nā mea inu momona a me nā mea inu ikehu;
• Palaoa keʻokeʻo, nā pōpō, nā kuki, nā meaʻai māmā a me nā berena keʻokeʻo;
• Kāpena, aia i loko o ke kope, kī tī, kī tī a me ka tī ʻeleʻele;
• Mea inu ʻalekohola;
• Nā huaʻai i hoʻomaʻemaʻe ʻia, e like me ka laiki keʻokeʻo a me nā noodle keʻokeʻo;
• Nā momona momona, e like me nā mea i loaʻa i nā sausages, sausages, ham, bologna, turkey breast, nā kuki i hoʻopihapiha ʻia, nā meaʻai wikiwiki a me nā meaʻai mākaukau.

Hiki i ka hopohopo ke pale i ke kanaka mai ka hoʻoholo pololei ʻana a hiki i ka palaleha ʻana iā ia i ke alo o kahi kūlana, akā ʻo ka papaʻai kaulike a me ka hana pinepine ʻana i nā hana hoʻoikaika kino e kōkua i ka mālama ʻana i ke koʻikoʻi a me ka hopohopo.

Ka Papa Kuhikuhi Hopena

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 lā e hakakā ai i ka hopohopo:

ʻO nā helu i hōʻike ʻia ma ka papa kuhikuhi ʻokoʻa e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a me ke kū ʻana o nā maʻi, no laila ʻo ke kumu kūpono e kūkākūkā ʻia ka mea e pono ai ka meaʻai e hiki ai ke hoʻokō ʻia kahi loiloi piha a, no laila, kahi papaʻai kūpono kūpono i nā pono. hiki ke ho'ākāka 'ia.