Nā meaʻai e hakakā i ke kaumaha a hoʻomaikaʻi i ke ʻano
Anter
E hakakā i nā ʻōuli o ke kaumaha a hāpai i ka maikaʻi o ke ola, he mea nui ka papaʻai a ke kanaka i waiwai i nā meaʻai e hāpai ana i ka hana ʻana o ka serotonin a me ka dopamine, he mau mea i kuleana no ka manaʻo o ka leʻaleʻa a me ka maikaʻi i ke kino. No laila, ʻo kekahi o nā meaʻai i hiki ke hoʻopili ʻia i ke ola o kēlā me kēia lā he hua, iʻa, maiʻa, flaxseeds a me kokoleka pouli, no ka laʻana.
ʻO ke kaumaha loa kahi maʻi o ka ʻōnaehana hopohopo e ʻike nui ʻia e ka nalo ʻana o ka ikehu a me ka luhi mau, mālama ʻia ma o ka nānā ʻana e ka psychiatrist a me ka psychologist, akā hāʻawi pū ka ʻai i mea e ʻoi aku ka maikaʻi a me ka pīhoihoi o ke kanaka. Eia pehea e ʻike ai i nā ʻōuli o ke kaumaha.
Menu e hakakā i ke kaumaha
Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 mau lā e kaua i ke kaumaha.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | ʻO ka palaoa maiʻa, waiū, 1 col o ka sup oat + 1 col o ka pīpī pīpaka | Kope kope ʻole ʻia + sandwich palaoa wholemeal me ka hua manu a me ka tī | 1 yogurt mānoanoa me ka ʻoka + 1 ʻāpana o ka tī |
| Hoʻohui | 10 mau hua cashew + 1 ʻāpala | 1 maiʻa kuʻi ʻia me ka waiūpaʻa | 1 kīʻaha o ka wai paina me ka mint |
| Pāʻina awakea | 4 col o ka laiki laiki eleele + 3 col o ka ʻai bean + nā mea kanu i kālua ʻia i ka ʻaila ʻoliva + | ʻO ka pasta Wholemeal me ka tuna a me ka mea kōmato + saladi ʻōmaʻomaʻo me ka aila a me ka vīnega | Kālena salmon me ka sesame + paukena puree + 3 col o ka palaiki laiki ʻai + salakeke maka |
| Mea ʻai ahiahi | 1 kīʻaha o ka yogurt maʻamau me nā hua ʻōpala, 1 col o ke kī chia a me 1/2 koleka o ka bee meli | ʻO ka wai Acerola + 3 toast āpau me ka tī | 1 maiʻa + 3 mau pahu o 70% kokoleka |
Pehea e mālama ai
Pono e hana i ka mālama ʻana no ke kaumaha e like me ke alakaʻi a ka psychologist a i ʻole psychiatrist, a he mea pono paha, i kekahi mau hihia, e hoʻohana ai i nā lāʻau. Eia hou, he mea nui e kamaʻilio ke kanaka a hele aku me nā hoaaloha a me ka ʻohana, pale i ka hūnā ʻana i nā pilikia, loaʻa kahi papaʻai momona i ka tryptophan, hoʻomaʻamaʻa i ka hoʻoikaika kino i nā manawa maʻamau a me nā manawa hoʻomau pinepine.
Eia hou, he mea nui e hoʻomanaʻo i ke kaumaha he maʻi nui ia a he mea nui ke kākoʻo ʻohana e lanakila ai i kēia pilikia. Pono ka mālama kūpono me ka haʻalele ʻole i ka mālama no ka hōʻola ʻana i ke kaumaha. E ʻike i nā ʻōlelo aʻoaʻo hou aʻe pehea e haʻalele ai i ke kaumaha.
E aʻo hou aʻe e pili ana i ke kaumaha a me ka mea e hana ai i kēia wikiō aʻe:
Hoihoi
ʻO Cholesterol a me ka nohona
