He mea paha kaʻu kuko kokoleka?

Anter

• 1. No ka hoʻoponopono kō
• He aha e hana ai e pili ana
• 2. No ka mea pōloli ʻoe
• He aha e hana ai e pili ana
• 3. No ka caffeine hoʻonui
• He aha e hana ai e pili ana
• 4. Ma waho o ka maʻamau, moʻomeheu, a koʻikoʻi paha
• He aha e hana ai e pili ana
• 5. No ka mea pono i kou kino i ka magnesium
• He aha e hana ai e pili ana
• ʻO nā ala ʻoi loa ke olakino
• Nā pono olakino o ka koko
• He aha e hana ai inā e hoʻāʻo ana ʻoe e ʻoki i ka kokoleka
• Lawe aku
• Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings

Nā kumu no ka ʻono kokoleka

ʻO ka makemake o ka meaʻai ka mea maʻamau. Hoʻokumu paʻa ʻia ka makemake e makemake i nā meaʻai kiʻekiʻe i ke kō a me ka momona i ka noiʻi meaʻai. Ma ke ʻano he meaʻai kiʻekiʻe i ke kō a me ka momona, ʻo ka kokoleka kekahi o nā meaʻai e makemake nui ʻia ma ʻAmelika.

Eia nā kumu ʻelima e makemake paha ʻoe i ka kokoleka a me ka mea hiki iā ʻoe ke hana:

1. No ka hoʻoponopono kō

Hana ʻia nā kokoleka ma ka hoʻohui ʻana i ka pauka koko a me ka waiū koko me nā mea ʻono a me nā mea hana ʻē aʻe. ʻO ka waiūpaʻa koko ka nui o nā momona o ka kokoleka. Loaʻa i nā ʻano kokoleka ʻokoʻa nā konsentration o ka paukū koko (i kapa mau ʻia he hapa haneri cacao). ʻO ka kokoleka pouli ka mea kiʻekiʻe loa o ka koko kaola a me ke kokoleka keʻokeʻo o ka mea haʻahaʻa loa. Aia pū kekahi kokoleka i nā ʻano mea like ʻole e like me nā kō, nā pauka waiū, a me nā hua hua.

ʻAwaʻawa ʻaʻawaʻawa. No ka hoʻomaikaʻi ʻana i ka ʻono o kokoleka, hoʻohui nā mea hoʻopili i ke kō. ʻO ka kōpaʻa he ʻano kāhāhā i kiki koke ʻia e kou kino. Manaʻo kekahi poʻe ʻo kēia "kiʻekiʻe kō" wikiwiki e hāʻawi i kahi kiʻekiʻe manawa i ka naʻau. ʻO ka hapa nui naʻe, ke ʻōlelo nei ʻo ka hui pū ʻana o nā momona a me nā kō e hana i kekahi mau meaʻai i mea hoʻomake loa.

ʻO kahi pā kokoleka waiū ʻo Hershey maʻamau he 24 gram o ke kō. ʻO nā kī kokoleka ʻē aʻe i loaʻa ka caramel, nougat, a me ka marshmallow i ʻoi aku paha nā kō. ʻO kahi laʻana, he 27 mau kō o kahi kō Snickers. ʻO nā kī kokoleka i ʻoi aku ma mua o 75 pākēneka cacao ka mea i ʻoi aku ka liʻiliʻi o ke kō (ma lalo o 10 gram i kēlā me kēia pā.

e hōʻike nei i nā sugars (a me nā mea ʻāpiki ʻē aʻe i hoʻomaʻemaʻe ʻia) kahi kī nui o nā meaʻai i hana ʻia i manaʻo ʻia he mea hoʻomake.

He aha e hana ai e pili ana

Wahi a ka American Heart Association, pono nā wahine e kaupalena iā lākou iho i ka 25 mau kō o ke kō i kēlā me kēia lā (ma kahi o ʻeono mau teaspoon) a ʻo nā kāne e noho ma lalo o 36 gram (ʻeiwa mau teaspoon). Hiki paha iā ʻoe ke hōʻemi i kāu lawe kō ma ka ʻai ʻana i ka kokoleka me ka pākēneka cacao kiʻekiʻe. Inā ʻoe e hopohopo e pili ana i ke kō kō, hiki iā ʻoe ke hoʻāʻo i kēia kumumanaʻo pae ʻekolu maʻalahi e kāohi ai i kāu mau kō.

2. No ka mea pōloli ʻoe

I kekahi manawa hiki ke wehewehe maʻalahi ʻia ka ʻono kokoleka: Pōloli wale ʻoe. Ke pōloli kou kino, ʻiʻini ʻo ia i nā haʻuki kūpale e like me nā kō i hoʻomaʻemaʻe ʻia. Minamina, kiʻekiʻe ka kokoleka i hana ʻia ma ka papa kuhikuhi glycemic, ʻo ia hoʻi hāʻawi ia iā ʻoe i kahi wikiwiki, akā wikiwiki i ke kō. Ke hala aʻe kēlā ʻūlū, pololi hou paha ʻoe.

He aha e hana ai e pili ana

Hiki iā ʻoe ke paʻi i kou kuko kokoleka ma ka hoʻopiha ʻana i kekahi mea ʻē aʻe. I ka manawa ʻaʻole pōloli hou ʻoe, pono e hoʻēmi nā manaʻo hoʻokomo e pili ana i ke kokoleka. E nānā i nā meaʻai i haʻahaʻa i ke kō a kiʻekiʻe i ka protein a i ʻole nā ​​kī piha. Mālama kēia mau meaʻai iā ʻoe a lōʻihi a pale i ka hāʻule ʻana o kō.

3. No ka caffeine hoʻonui

ʻOiai loaʻa i ka kokoleka kekahi caffeine, ʻaʻole maʻamau ka nui. E like me ka hana ʻia ʻana o ka cacao, e emi ana ka ʻikepili o ka caffeine. ʻO ka hapanui o nā kīʻaha kokoleka i hana ʻia ma lalo o 10 mg o ka caffeine. E waiho i kēlā i ke kuanaʻike: ʻO ke kīʻaha kope kope ma kahi o 85 a 200 mg o ka caffeine.

Eia nō naʻe, hiki i kekahi mau kokoleka pouli ke loaʻa ka nui o ka caffeine ma mua o ka kini cola (aia ma kahi o 30 mg). ʻO ke kiʻekiʻe o ka ʻike cacao, ʻo ke kiʻekiʻe o ka ʻike caffeine.

Hoʻoulu ka caffeine i ka ʻōnaehana ʻōnaehana waena, e hoʻonui ana iā ʻoe i ke ala a me ka makaʻala. Hoʻopili ia i nā pae o kekahi mau neurotransmitters i kou lolo, me ka dopamine. Hāʻawi paha kēia i kāna ʻano hoʻopulapula. No ka poʻe inu ʻole i nā mea inu kahe, ua lawa ka caffeine i loko o ke kokoleka e hāʻawi i kahi hoʻonui ikehu. Inā ʻai mau ʻoe i ka caffeine, akā, kiʻekiʻe paha kou hoʻomanawanui ʻana i kāna hopena.

He aha e hana ai e pili ana

E hoʻāʻo i kahi kīʻaha kī ʻeleʻele no kahi caffeine boost waiwai i loko o nā antioxidant ikaika.

E heluhelu ma aneʻi no ka hoʻohālikelike ʻana i nā helu caffeine ma ke kokoleka wela me ke kī, soda, a me ke kofe.

4. Ma waho o ka maʻamau, moʻomeheu, a koʻikoʻi paha

No nā wahine ʻAmelika e makemake i ka kokoleka a puni ka manawa e hoʻomaka ai ko lākou wā. ʻaʻole hiki ke loaʻa i kahi wehewehe olaola no kēia hanana. Ma waena o nā wahine i hānau ʻia ma waho o ʻAmelika Hui Pū ʻIa, ma nā ʻāina kahi e pili mau ʻole ai ke kokoleka me ka PMS, ʻoi aku ka ʻokoʻa o ka ʻono kokoleka.

ʻO ke kumu, makemake paha nā wahine i ke kokoleka i ko lākou mau manawa ma waho o ka maʻamau no ka mea manaʻo lākou he maʻamau nā kuko.

Eia hou, ke kaumaha ʻoe, hopohopo, kaumaha, a ʻoluʻolu ʻole, maʻalahi e huli i kahi mea āu e ʻike ai e hōʻoluʻolu iā ʻoe.

He aha e hana ai e pili ana

ʻO ka hoʻomaʻamaʻa ʻana i ka ʻai noʻonoʻo e kōkua iā ʻoe e ʻike i ka ʻono mau. E nīnau iā ʻoe iho no ke aha ʻoe e makemake ai i ka kokoleka? No ka pōloli paha ʻoe? Inā ʻaʻole, hiki iā ʻoe ke ʻike i kahi koho ʻē aʻe a ʻai wale paha iā ia me ke akahai.

Hiki ke kōkua iā ʻoe i ka noʻonoʻo ʻana a me nā mea hōʻemi koʻikoʻi ʻē aʻe iā ʻoe e hana me ke koʻikoʻi i kahi ala olakino.

5. No ka mea pono i kou kino i ka magnesium

hōʻike i ke kiʻekiʻe o ka kokoleka i ka magnesium. Loaʻa i nā ʻepekema inā hiki i nā hemahema magnesium ke wehewehe i ka ʻono kokoleka o ka poʻe. ʻAʻole paha e hāʻawi ʻia kēia i kekahi mau meaʻai ʻē aʻe i ʻoi aku ka kiʻekiʻe ma ka magnesium a ʻaʻole makemake nui ka poʻe, e like me nā nati.

He aha e hana ai e pili ana

Loaʻa nā mea hoʻopiha magnesium ma kāu kauka lāʻau kūloko. Hiki iā ʻoe ke hoʻāʻo e ʻai i nā meaʻai i loko o ka magnesium, e like me nā ʻalemona maka, nā pīni ʻeleʻele, a i ʻole nā ​​kīʻaha piha.

ʻO nā ala ʻoi loa ke olakino

ʻO ke ala olakino loa e hoʻoponopono ai i kāu kokoleka e loaʻa ai kahi kokoleka me ka pākēneka cacao kiʻekiʻe. ʻO nā kokoleka me ka pākēneka kikao kiʻekiʻe he nui aku nā antioxidant a ʻoi aku ka liʻiliʻi o ke kō ma mua o nā kokoleka ʻē aʻe.

E nānā i ka kokoleka i lawe ʻia me ke ʻano kūpono ma o nā hana kalepa kūpono e pale ai i nā limahana nāna e hoʻopuka. Ma kahi o 60 pākēneka o ka cacao o ka honua i kēia manawa e ulu nei i nā lāhui o ʻApelika Komohana e hilinaʻi nei i ka hana keiki. Ua loaʻa kālā i ka noiʻi e ka US Department of Labor ma luna o 1.75 miliona mau keiki i hana i nā mahiʻai cacao ma Côte dʻIvoire a me Ghana ma waena o 2008 a me 2009.

Nā alakaʻi a me nā hui e like me ka Ethical Consumer, mai ke Aupuni Hui Pū ʻIa, hāʻawi i nā pono hana no ka poʻe e aʻo hou aʻe e pili ana i nā huahana a lākou e makemake ai. Hiki i ka scorecard kokoleka Ethical Consumer ke kōkua iā ʻoe e ʻike i nā kokoleka a me nā hui kokoleka e kūlike me kāu waiwai i mea kūʻai.

Nā pono olakino o ka koko

No ke olakino ka maikaʻi o ke kokoleka. Kokoleka i loaʻa ma kahi o 70 pākēneka cacao i:

• hoʻomaikaʻi i ka hoʻomanaʻo
• hoʻemi i ka pehu
• hoʻohaʻahaʻa i kou makaʻi o ka maʻi maʻi maʻi
• hoʻonui i kou ʻōnaehana pale maʻi
• hoʻēmi i ke koʻikoʻi
• hoʻomaikaʻi i ke ʻano
• e hoʻēmi i kou maka o ka maʻi kō

He aha e hana ai inā e hoʻāʻo ana ʻoe e ʻoki i ka kokoleka

Ke hoʻāʻo nei e pale aku i kēlā mau ʻono kokoleka? He loaʻa ke olakino kokoleka, akā ʻo ke kō kō a me ka momona i hiki ke lilo i mea hōʻino no nā kānaka he nui. Eia kekahi mau ʻōlelo aʻoaʻo no ka ʻoki ʻana i ka kokoleka i kou ola.

• Noho hydrated e ka inu ʻana ma ka liʻiliʻi he ʻewalu mau aniani 8-ʻonika o ka wai i kēlā me kēia lā.
• Hoʻopiha i nā momona olakino e like me ka aila ʻoliva, nā nati, a me nā avocados.
• ʻAi i ka papaʻai kaulike e hoʻopili i nā protein momona, nā huaʻai, nā mea kanu, a me nā hua holoʻokoʻa.
• ʻAi i nā kīʻaha nati ʻokanika me ka kō kō.
• E māʻona i kou niho ʻono me nā huaʻaola, nā yogurts momona momona, a me nā hua momona.
• E noʻonoʻo ma waho o ka pahu ke hoʻomoʻa. E ʻike i nā ʻōkuhi e hilinaʻi ana i nā hua a pau ma kahi o nā kō e hōʻalo ai i kahi hāʻule kō.

Lawe aku

Kūleʻa nui ka ʻono kokoleka, akā aia kekahi mau ala olakino e hana pū ai me lākou. Loaʻa i nā kokoleka pouli me nā pākēneka kiʻekiʻe o ka cacao i kekahi mau pono olakino, ʻo ia hoʻi ʻoe e ʻoluʻolu e leʻaleʻa iā lākou (i ka nui o ka nui o ka papa). E hoʻomanaʻo i kēlā me kēia mea me ke kō a me ka momona e hiki ke kōkua i ka loaʻa ʻana o ke kaumaha, no laila e hoʻomaʻamaʻa i ka kaohi ʻāpana akamai.

Mea kanu e like me ka lāʻau: DIY Herbal Tea to Curb Sugar Cravings