ʻO kaʻelemakule kahiko a me kaʻelemakule Biological

Anter

• He aha ka ʻelemakule o ka wā?
• He aha ka ʻelemakule biology?
• Pehea i ka makahiki healthily
• Hoʻomaʻamaʻa a komo i ka hoʻoikaika kino
• Mālama i kahi kaupaona olakino
• Mālama i kahi ʻano olakino
• E ʻai i nā meaʻai hou aʻe me kahi helu helu glycemic haʻahaʻa
• E makaʻala i nā meaʻai i nā meaʻai āu e ʻai ai
• ʻO ka lawe lawe ʻana

Ke nīnau ʻia ʻoe i kou mau makahiki, pane paha ʻoe ma muli o ka nui o nā makahiki i hala mai kou wā i hānau ʻia ai. ʻO ia kou wā kuhi.

Akā malia paha ua ʻōlelo mai kāu kauka aia ʻoe i ka hoʻoikaika kino ʻana o kahi 21 makahiki. E manaʻo ʻia kēia i kou mau makahiki olaola, me ka nānā ʻole i nā makahiki i hala aku nei i hānau ʻia ʻoe.

E maʻalahi mau ke koho i kāu mau makahiki, ʻoiai kou mau makahiki olaola i ka nui o nā loli i hiki ke loli i kahi hoʻomau hoʻomau.

He mea kupaianaha ka ʻokoʻa ma waena o nā mea ʻelua a pono hoʻi e ʻimi hou.

He aha ka ʻelemakule o ka wā?

ʻO kou mau makahiki kau ka nui o ka manawa i hala mai kou hānau a hiki i kēia lā i hāʻawi ʻia. ʻO kou mau makahiki kēia i nā makahiki, nā mahina, nā lā, a me nā mea ʻē aʻe. ʻO ke ala mua kēia e wehewehe ai ka poʻe i ko lākou makahiki.

ʻO ia pū kekahi kumu pilikia nui no nā maʻi maʻi, ka make ʻana, a me nā hōʻino ʻole i nā hana o ke kino, e like me ka hoʻolohe a me ka hoʻomanaʻo.

He aha ka ʻelemakule biology?

ʻO ka manaʻo kumu ma hope o ka ʻelemakule biola ʻo ia ka ʻelemakule e like me kou hōʻiliʻili lohi i nā hōʻino i nā hunaola a me nā aʻa i ke kino.

ʻIke ʻia he makahiki physiological a i ʻole makahiki hana, ʻokoʻa ka makahiki olaola mai ka wā kau manawa no ka mea e noʻonoʻo ana i nā ʻano ʻē aʻe ma mua o ka lā āu i hānau ʻia ai.

Ua iho ka helu maoli i nā kumuwaiwai ulu a me nā meaola. ʻO kekahi o kēia mau mea:

• makahiki holoʻokoʻa
• genetics (ʻo kahi laʻana, pehea ka wikiwiki o ka pale ʻana o nā pale antioxidant o kou kino)
• nohona nohona
• mea ʻai pono
• nā maʻi a me nā kūlana ʻē aʻe

Ke hoʻohana nei i kēia mau alakaʻi me nā mana makemakika like ʻole, hiki i nā loea lapaʻau ke hoʻomaopopo i ka makahiki o kāu "hana" e like me ia.

ʻOiai ke ʻano o ka wā kronologie, ʻaʻole paha ʻoe e pau i ka loaʻa ʻana o nā makahiki biola i like me kou mau makahiki.

ʻO kahi laʻana, inā he kāne ʻoe he 28 mau makahiki ka lōʻihi o ka hoʻoikaika kino ʻole, ʻai wale i nā mea momona momona kiʻekiʻe, a puhi ʻia i ʻelima pūʻolo paka i kēlā lā i kēia lā no nā makahiki he 10 i hala aku nei. ʻoi aku ma mua o 28 mau makahiki.

Pehea i ka makahiki healthily

Hiki iā ʻoe ke lawe i nā ʻanuʻu he nui e hoʻāʻo e hoʻomaikaʻi i kou makahiki biology. Ke hoʻomaka nei i kēlā me kēia makahiki, me 70+, hiki ke kōkua. Eia kekahi o nā ala e hiki ai iā ʻoe ke olakino olakino:

Hoʻomaʻamaʻa a komo i ka hoʻoikaika kino

ʻO nā kānaka āpau, ʻo ka poʻe hoʻi me ke kiʻekiʻe o ke koko, diabetes, maʻi puʻuwai, a i ʻole ke kōkō, hiki ke kōkua ʻia mai ka hoʻoikaika mau ʻana.

No nā ʻōpio ʻōpio, hoʻomaikaʻi ka hoʻomaʻamaʻa i ka nui o ke koko i hiki i ka puʻuwai ke pauma me kēlā me kēia kuʻi (ka nui o ka hahau) a hoʻohaʻahaʻa i ka helu o ka puʻuwai e hoʻomaha ana.

Kōkua ka hoʻoikaika i ka poʻe mākua i ka hana o ka puʻuwai a me ka lung maikaʻi, i hiki ke hoʻonui i ka hoʻomanawanui a hoʻoliʻiliʻi i ka luhi.

Nā ʻano hana e hoʻāʻo e hoʻokomo i kēia mau mea:

• Hoʻoemi nā hana kaulike i ka makaʻu o ka hina ʻana, kahi kumu nui no nā ʻeha i ka poʻe ʻelemākule.
• Kōkua ka hoʻoikaika ikaika i ke kūkulu ʻana i nā nuʻa nuʻa, kahi e hōʻemi ai i ka maka o ka osteoporosis ma hope o ke ola.
• Kōkua ka hoʻomanawanui i kou hanu ʻana a me ka piʻi ʻana o ka helu o ka puʻuwai, a ma kahi manawa maʻamau e hoʻomaikaʻi i ke olakino a me ka olakino puʻuwai a me ka ikaika, a me ka pōmaikaʻi i kāu ʻōnaehana kahe ʻO nā laʻana o nā hana hoʻomanawanui ka ʻauʻau ʻana, ka hele wāwae ʻana a me ka paikikala ʻana.
• Mālama ka hohola i kou kino, ka mea e ʻae ai iā ʻoe e hoʻomau i ka hana i nā hana o kēlā me kēia lā me nā ʻeha liʻiliʻi a me nā ʻeha.

Mālama i kahi kaupaona olakino

ʻOi aku ka nui o ka pilikia o ke kiʻekiʻe o ke koko i kēlā me kēia kanaka, maʻi maʻi puʻuwai, maʻi diabetes, kekahi ʻano o ka maʻi ʻaʻai, a me nā mea hou aʻe.

Eia naʻe, ʻo ka lahilahi ʻaʻole ia he ʻano ʻoi aku kou olakino. ʻO ia paha ka hopena o ka hoʻonui ʻia o ka nawaliwali a i ʻole ke ʻano o nā kumu i lalo.

Mālama i kahi ʻano olakino

Ma waho o ke kaupaona, ke ala o kou kino e hāʻawi ai i ka momona he mea nui ia no ka ʻelemakule olakino. Hoʻoholo mau ʻia kēia e ka lākiō o kou pūhaka a i kou pūhaka.

• Nā kino peʻa. Hōʻiliʻili ka momona ma nā kaʻe o waho, e like me kou hiʻupuʻu a me kou mau ʻūhā. ʻO kēia ka hōʻailona o ka hāʻawi ʻana i ka momona o ke kino olakino.
• Nā kino ʻano ʻāpala. Hoʻololi ka momona mai nā palena o waho i ka ʻōpū a me ka pūhaka, kahi e hiki ai ke hoʻonui i ka manawa o ka maʻi puʻuwai a me ka maʻi ʻaʻai umauma.

E ʻai i nā meaʻai hou aʻe me kahi helu helu glycemic haʻahaʻa

ʻO nā mea momona o kēia ʻano meaʻai e kōkua i ka mālama ʻana i kou mau iwi, nā mākala, a me nā meaola no nā wā lōʻihi.

ʻO nā laʻana o kēia mau meaʻai e laʻa me nā huaʻai, nā lau, ka pī, ka waiū momona momona, a me nā berena kiʻekiʻe (fiber). E hoʻāʻo e hoʻohui i kēia mau mea i kāu papaʻai.

Hoʻohui ʻia, hoʻemi i ka nui o ka meaʻai wikiwiki, ka berena keʻokeʻo, a me ka soda āu e ʻai ai, no ka mea he mau kumu kēia e hoʻonui ai i ke kō kō ʻole.

E makaʻala i nā meaʻai i nā meaʻai āu e ʻai ai

ʻOiai ʻoi aku ka nui o nā noiʻi e pono e hana ʻia ma nā mea no ka hoʻoholo ʻana i nā makahiki ola, ua hōʻike ʻia aia kahi loulou maopopo ma waena o ka meaʻai a me kou makahiki ola.

Ke hoʻomaopopo ikaika nei i ka mea i loko o ka papaʻai olakino a me ke kūkā ʻana i nā lepiliʻai pono ke kūʻai aku i nā mea ʻai e kōkua ai i ka hoʻomaikaʻi ʻana i kou makahiki ola.

ʻO ka lawe lawe ʻana

E hoʻonui mau ana kou mau makahiki i ka helu i hoʻonohonoho ʻia i ka hala ʻana o nā makahiki. Eia nō naʻe, aia nā ʻanuʻu hiki iā ʻoe ke lawe e hoʻomaikaʻi i kou ola biola. Me nā loli nohona kūpono, hiki iā ʻoe ke loaʻa i kahi ʻōpio ola ʻōpio ma mua o kou mau makahiki.