Nā Diet Hacks 12 e hōʻemi ai i ka luhi nui

Anter

• 1. Nā meaʻai hoʻoweliweli Ditch
• 2. Noho hydrated
• 3. Mālama i kahi puke pai meaʻai a me nā hōʻailona
• 4. Mai ʻokiʻoki iā ia āpau
• 5. Akā e hoʻokolohua me kāu papaʻai
• 6. Ka palena i kāu lawe ʻana i ka caffeine
• 7. E hoʻāʻo i nā mea ʻai liʻiliʻi, ʻoi aku ka pinepine
• 8. E nānā i ke kō
• 9. Hele a pau i nā mea ʻai
• 10. Hōʻalo i nā meaʻai i hana nui ʻia
• 11. Hoʻopau i nā mea āpau me nā momona momona
• 12. Hoʻolālā papaʻai a hoʻomākaukau ke hiki
• Laina lalo
• Hoʻopaʻa Meaʻai: Nā Meaʻai e Kuʻi i ka Luhi

ʻO ka luhi luhi kahi mamao loa mai ka "pono ​​au i kahi kīʻaha kope ʻē aʻe" māluhiluhi. He kūlana hoʻonāwaliwali ia e hiki ke hopena i kou ola holoʻokoʻa.

I kēia lā, ʻaʻohe noiʻi nui e pili ana i nā hopena o ka papaʻai i ka maʻi luhi mau loa (CFS). Eia nō naʻe, ua ʻōlelo ʻo Jose Montoya, MD, he polofesa no ka lāʻau lapaʻau a me ka loea ma ke keʻena maʻi Chronic Fizana o Stanford, ua pili ka papaʻai i ka luhi mau loa.

"Hiki ke hoʻopili ʻia ka CFS e ka papaʻai, akā ʻike iki mākou e pili ana i ka mea e hiki ke hana kikoʻī no nā mea āpau," wahi a Montoya. "Maopopo iā mākou no kekahi, kekahi mau mea meaʻai e hōʻino ai i ko lākou mau hōʻailona a ʻoi aku paha a pono e nānā ka poʻe i kēlā."

ʻOiai pono e hana hou i kahi noiʻi, nui nā mea i hiki iā ʻoe ke hana e kōkua i ka hoʻoikaika ʻana i ka ikehu a hōʻoia e ʻai ana ʻoe i ka papaʻai olakino, kaulike maikaʻi. Eia he 12 hacks diet e hoʻāʻo.

1. Nā meaʻai hoʻoweliweli Ditch

Ma muli o ka puhi ʻana o ke kuni i ka luhi mau loa, ua paipai ʻo Montoya e hoʻāʻo i kahi papa anti-inflammatory a i ʻole ka hoʻohui ʻana i nā iʻa anti-inflammatory e like me ka iʻa a me ka aila ʻoliva. E hoʻāʻo e kaupalena i nā meaʻai hoʻouluulu e like me ke kō, nā meaʻai palai, a me kaʻiʻo i kō ʻia.

2. Noho hydrated

ʻOiai ʻo ka inu ʻana i ka wai hou aʻe ʻaʻole ia he lāʻau no ka luhi mau, he mea nui ia. ʻIke ʻia ka make wai e hoʻonui i ka luhi. He mea nui ka noho hydrated no ka hoʻomaikaʻi a mālama ʻana i ke olakino.

3. Mālama i kahi puke pai meaʻai a me nā hōʻailona

ʻO kahi puke pai meaʻai kahi ala maikaʻi loa e ʻike i nā meaʻai e hoʻomaikaʻi ai a i ʻole hoʻomāinoino ai i kāu mau hōʻailona. He mea kōkua nō hoʻi ka loaʻa o kahi moʻohelu o kou manaʻo i kēlā lā i kēia lā e kaʻana like ai me kāu kauka. E nānā pehea kou manaʻo a me ka mea āu i ʻai ai i kēlā me kēia lā e loaʻa ai nā lauana. Mai ka 35 a i ka 90 pākēneka o ka poʻe me ka luhi mau loa ʻike i nā hōʻailona e pili ana i ka maʻi huhū o ka bowel, he mea nui e nānā pono i nā ʻōpū āpau a nāwaliwali paha.

4. Mai ʻokiʻoki iā ia āpau

He mea hoʻowalewale e ʻokiʻoki i nā mea āpau i hiki i ke alo o kahi nebulous, maʻi hoʻomau ʻole e like me ka luhi mau loa, akā ʻaʻohe mea hōʻike e hoʻomaikaʻi loa kahi papaʻai koʻikoʻi loa i nā ʻōuli. E kamaʻilio me kāu kauka ma mua o ka hoʻopau ʻana i nā meaʻai mai kāu papaʻai e pale ai i ka overtaxing i kou kino a ʻokiʻoki i nā meaola nui. E hoʻāʻo wale i kahi papaʻai hoʻopau inā manaʻo kāu kauka a me ka dietitian he mea kūpono ia nāu.

5. Akā e hoʻokolohua me kāu papaʻai

Hoʻomaikaʻi paha kekahi mau meaʻai iā ʻoe a maikaʻi ʻole paha. ʻO kahi laʻana, ua ʻike kekahi o nā mea maʻi a Montoya i ka hoʻomaikaʻi ʻana ma hope o ka hemo ʻana o ka gluten a i ʻole nā ​​meaʻai i kiʻekiʻe i nā haʻikio mai kā lākou papaʻai ʻoiai ua ʻike ʻole kekahi i nā hopena. No ka mea ʻaʻohe papaʻai maʻamau no CFS, he mea kūpono paha ka hoʻāʻo ʻana me kāu papaʻai e ʻike i nā mea e ʻike ai ʻoe i ka ʻoi loa.

ʻOi aku ka maikaʻi e hana pū me kāu kaukaʻai a kauka paha e hoʻonohonoho pono i kahi hoʻolālā meaʻai i kāu mau pono ponoʻī. Hiki iā ʻoe ke hoʻomaka i kāu iho ma ka nānā ʻana i ke ʻano o nā meaʻai āu e manaʻo ai.

"Me ka luhi mau, he mea nui e hoʻolohe i kou kino a ʻike i kou ʻano," i ʻōlelo ʻia ʻo Leah Groppo, RD, CDE ma Stanford Health Care. He mea nui loa kēia inā manaʻo ʻoe e hoʻonui ana paha kekahi mau meaʻai i kāu mau hōʻailona a i ʻole ke hoʻolālā nei ʻoe e hoʻololi i kāu papaʻai.

Inā makemake ʻoe e hoʻāʻo i kahi mea hou, Paipai ʻo Groppo e hana i nā loli liʻiliʻi, e like me ka hoʻohui ʻana i nā mea kanu i kāu ʻaina awakea i kēlā me kēia pō. Hoʻopili me ia no hoʻokahi mahina piha ma mua o ka hoʻoholo ʻana inā hoʻomaikaʻi ka loli i kāu mau hōʻailona a ʻaʻole paha. E kūpaʻa paha ʻoe me nā ʻano olakino i ka holo lōʻihi inā hoʻolauna lohi ʻoe iā lākou.

6. Ka palena i kāu lawe ʻana i ka caffeine

Me he mea lā ʻo Caffeine kahi ala maikaʻi loa e hoʻomaikaʻi ai i kou ikehu, akā hiki mai me nā hopena. Hiki iā Caffeine ke hāʻawi iā ʻoe i kahi ʻano ikaika o ka ikehu a alakaʻi iā ʻoe e hoʻonui loa, e like me Montoya. Maikaʻi iki kahi caffeine no kekahi poʻe. E makaʻala wale ʻaʻole e hoʻonui iā ʻoe iho a hōʻoia i ka hopena o kāu lawe ʻana i kāu hiamoe.

7. E hoʻāʻo i nā mea ʻai liʻiliʻi, ʻoi aku ka pinepine

ʻO ka poʻe he nui me ka luhi mau pinepine e luhi loa e ʻai a makemake ʻole i ka pōloli. Inā ʻoe e lilo ana i kaupaona a i ʻole e hakakā nei e ʻai pono a puni ka lā, ʻōlelo ʻo Groppo e hoʻāʻo pinepine i nā meaʻai liʻiliʻi a hoʻohui paha i nā meaʻai liʻiliʻi ma waena o kēlā me kēia pāʻina. Hiki i ka ʻai pinepine ʻana ke kōkua i kou ikaika. ʻOi aku ka maʻalahi o ka ʻāpana liʻiliʻi e ʻae pū kekahi.

8. E nānā i ke kō

Hiki i ke kō ke hoʻonui i kou ikehu no ka manawa pōkole, akā ʻo ka hoka ma hope e hiki ke hoʻohui i kou luhi. Ma kahi o ke kiʻi ʻana i nā meaʻai me ke kō i hoʻomaʻemaʻe ʻia, ʻōlelo ʻo Groppo e ʻai i nā meaʻai momona maoli me kahi wahi o ka protein e kōkua ai i kāu kō a me nā pae ikehu. ʻO nā hua me ka yogurt maʻamau, unsweetened kahi koho maikaʻi loa.

9. Hele a pau i nā mea ʻai

Hoʻopiha i nā mea kanu nonstarchy. E hoʻāʻo e hoʻokomo i nā lau nahele o nā kala āpau i ka lā holoʻokoʻa e kiʻi i kā lākou mau momona a me nā pono kūpono. ʻO nā mea kanu ʻulaʻula, no ka laʻana, piha i nā phytonutrients e hana ma ke ʻano he antioxidants a kōkua i ka hōʻemi ʻana i ka mumū. Loaʻa nā huaora a me nā minelala nui e like me nā huaora A, C, a me B6.

10. Hōʻalo i nā meaʻai i hana nui ʻia

ʻOi aku ka nui o nā mea momona o nā meaʻai i hana maʻalahi ʻia ma mua o kā lākou mau meaʻai āpau. He mea nui ka hāpai i nā mea kanu - e like me nā legume, nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa - e kākoʻo i nā makemake o kou kino.

ʻAʻole maopopo i ka mea e ʻai ai? Paipai ʻo Groppo e pili pū me nā meaʻai "kokoke i ka hana a Mother Nature i hiki ai." Koho i ka palaina poped ma kahi o nā flakes kulina a i ʻole ka laiki palaunu ma kahi o pasta, no ka laʻana.

11. Hoʻopau i nā mea āpau me nā momona momona

ʻO kahi pīpī o nā walnuts, kekahi mau ʻāpana o ka avocado, ʻelua auneke trout: Hiki ke maʻalahi ke hoʻohui i nā momona momona e like me nā omega-3 fatty acid i ka lā holoʻokoʻa. He mea nui nā momona olakino no ka olakino a me ka olakino puʻuwai, a hiki iā lākou ke kōkua i ka hōʻemi i ka lī.

12. Hoʻolālā papaʻai a hoʻomākaukau ke hiki

ʻO kekahi o nā ala maikaʻi loa e hōʻoia i ka papaʻai momona ʻo ia ka hoʻolālā papaʻai a hoʻomākaukau i ka meaʻai ma mua o ka manawa. I nā lā i loaʻa iā ʻoe ka ikaika hou, hoʻolālā i ka mea āu e ʻai ai no ke koena o ka pule a hoʻomākaukau i kāu mau mea kumu a kuke paha i nā meaʻai a puni. Mākaukau kāu mau meaʻai e hele. ʻAʻole ʻoe e hopohopo e pili ana i ka mea āu e ʻai ai i kahi lā i hāʻawi ʻia. ʻOi aku ka maikaʻi: Kākau inoa i kekahi e kōkua iā ʻoe i hiki iā ʻoe ke hana hou me ka luhi ʻole iā ʻoe iho.

Laina lalo

Ua haʻi pinepine ʻia mākou āpau i ka mea āu e ʻai ai e pili ana i kou manaʻo. ʻAʻole ia he ʻoiaʻiʻo me ka luhi mau. ʻOiai ʻaʻohe mau papaʻai kikoʻī no ka luhi mau loa, hiki i ke kaulike, ke olakino olakino ke lilo i ʻāpana nui o kāu papa hoʻolālā. E noʻonoʻo pono e kamaʻilio mau ʻoe me kāu kauka a me ka mea hānai ma mua o ka hoʻololi ʻana i kāu papaʻai a i ʻole hoʻohui i nā mea hoʻohui.

Hoʻopaʻa Meaʻai: Nā Meaʻai e Kuʻi i ka Luhi