E ʻike he aha nā kuhi hewa maʻamau e hōʻeha ai i kou olakino

Anter

• 1. Hōʻalo i nā meaʻai
• 2. ʻO nāʻiʻo momona
• 3. inu soda
• 4. E hoʻopau i nā olonā
• 5. Mai heluhelu i ka lepili meaʻai
• ʻO nā kuhi dietary maʻamau o ka ʻelemakule

ʻO nā kuhiʻai maʻamau maʻamau ka lōʻihi loa me ka ʻai ʻole ʻana, ka ʻai ʻana i ka ʻiʻo a me nā mea inu momona, ka ʻai ʻana i ka fiber a me ka heluhelu ʻole ʻana i nā lepili ʻai. ʻO kēia mau ʻano ʻai maikaʻi ʻole e hoʻonui i ka makaʻi o nā maʻi e like me ka momona, diabetes, ke koko kiʻekiʻe, nā maʻi puʻuwai a me nā maʻi ʻaʻai, akā aia kekahi mau hoʻolālā e hiki ke pale i kēia mau loli.

ʻO ka loaʻa ʻana o kahi papaʻai olakino a kaulike hoʻi e kōkua i ka kaohi i ke kaupaona a hoʻomaikaʻi i ka metabolism o ke kino, e hoʻemi ana i ka hana o nā momona a me nā radical manuahi, ʻo ia nā mea nui i hoʻokumu i ka maʻi a me ka ʻelemakule ʻōpio.

1. Hōʻalo i nā meaʻai

ʻO ka hele lōʻihi me ka ʻai ʻole kekahi o nā kuhiʻai maʻamau maʻamau e hāʻawi nui i ka loaʻa o ke kaumaha. 'Manylelo ka hapa nui o ka poʻe ʻaʻohe o lākou manawa a i ʻole inā ʻai lākou e kau mau lākou i ke kaupaona, akā ʻo ka hana ʻana i nā mea ʻono ma waena o nā meaʻai nui he mea nui ia no ka hana pono ʻana o ke kino a hōʻalo i ka kau ʻana i ke kaupaona.

Hoʻomaʻamaʻa pinepine ka ʻōpū o ka ʻai i ka ʻai i ke komo ʻana i nā mea maha i hiki, ʻoiai ke koena o ke kino e hoʻomaka e mālama i ka ikehu. ʻO ka hopena, ʻoi aku ka liʻiliʻi o nā calorie e hoʻolilo ʻia i ka lā holoʻokoʻa, a ke ʻoi aku ka nui o ka ʻai a ke kanaka, hoʻopau ʻo ia i ka mālama maʻalahi ʻana i nā calorie keu.

Pehea e hoʻoponopono ai: ʻO kaʻai ʻana i kēlā me kēia 3-4 mau hola e kōkua i ka mālama ʻana i ka glucose koko, pale i ka nui o nā meaʻai i nā pāʻina nui a mālama i kahi metabolism kiʻekiʻe i ke kino.

2. ʻO nāʻiʻo momona

ʻO ka ʻai ʻana i ka ʻiʻo he mea maʻamau e lawe i ka ʻino i ke olakino e like me ka hoʻonui ʻia ʻana o ka cholesterol a me ka uric acid. ʻO nā ʻiʻo, ʻo ka ʻiʻo ʻulaʻula hoʻi, waiwai i nā momona a ʻo kā lākou hoʻomākaukau e ʻoi aku ka nui o nā momona e like me ka aila a me ka bata, a me ka palaoa a me ka hua manu e hana ai i berena.

ʻO ka Bacon a me nā meaʻai i hoʻokomo ʻia e like me ka sausage a me ka sausage nā koho maikaʻi loa, no ka mea ʻoi aku ka nui o ka momona a me ka paʻakai, waiwai lākou i nā mea mālama, nā mea hoʻowali a me nā mea ʻono, nā mea hoʻohui ʻawaʻawa i ke kino a hiki ke hoʻonāukiuki i ka ʻōpū.

Pehea e hoʻoponopono ai: makemake i nā ʻiʻo keʻokeʻo a me nā iʻa, a ʻai ma kahi o 120 g iʻa i kēlā me kēia pāʻina, i kūlike i ka nui o kou poho lima.

3. inu soda

ʻO nā mea inu momona he mea inu momona i ka fructose, kahi ʻano kō e hoʻonui i ka makaʻi o ke kūpaʻa ʻana o ka insulin a me ka maʻi kō. Nui lākou i nā waikawa e hoʻopau i ka enamel niho, makemake i ke ʻano o ka palaho o nā niho, a me nā kinoea e hōʻeha ai i ka ʻeha o ka ʻōpū, ka ʻōpū a me nā gastritis.

Hoʻohui ʻia, loaʻa kēia mau mea inu i ka sodium a me ka caffeine, kahi e hoʻololi ai i ke kahe o ke koko a me ka paʻa ʻana o ka wai. E ʻike i nā mea ʻino ʻē aʻe o nā mea inu ʻona ma loko: maikaʻi ʻole ka inu momona.

Pehea e hoʻoponopono ai: makemake i nā mea inu kūlohelohe e like me nā wai kō ʻole, kō, ka wai a me ka wai niu.

4. E hoʻopau i nā olonā

Aia nā fiber i nā huaʻai, nā mea kanu, nā ʻanoʻano a me nā meaʻai holoʻokoʻa, akā ua hoʻololi ʻia kēia mau meaʻai e nā huahana i hana ʻia i waiwai ʻia i nā huʻohuhu, ka paʻakai a me nā momona, e like me nā mea ʻai pūʻolo a me nā mea pahū.

ʻO kahi papaʻai haʻahaʻa i ka fiber e hoʻonui ai i ka manaʻo o ka pōloli, makemake i ka constipation a hoʻonui i ka hopena o nā maʻi e like me ka maʻi ʻaʻai kolone. Hoʻohui ʻia, ʻo ka poʻe e ʻai i nā olonā he ʻai haʻahaʻa hoʻi lākou i nā wikamina pono a me nā minelala no ka pale ʻana i nā maʻi e like me ka maʻi ʻaʻai a me ka ʻelemakule ʻōpio. E ʻike i nā meaʻai i kiʻekiʻe i ka fiber.

Pehea e hoʻoponopono ai: e ʻai ma ka liʻiliʻi he 3 mau huaʻai i ka lā, e hoʻokomo i ka salakeke i nā papa nui a makemake i nā meaʻai holoʻokoʻa, e like me ka palaoa a me ka laiki.

5. Mai heluhelu i ka lepili meaʻai

Nui nā meaʻai i hana ʻia i ka momona, nā kō a me ka paʻakai, no ka mea he kumu kūʻai ʻole kēia mau mea kōkua a hoʻonui i ke ola o ka huahana. No ka mea ʻaʻole lākou e heluhelu i nā lepili, ʻaʻole ʻike ka poʻe i nā mea i hoʻohana ʻia a ʻaʻole ʻike lākou ke ʻai nei lākou i ka papaʻai e hoʻopōʻino ai i ko lākou olakino.

ʻO kahi papaʻai waiwai i nā momona, nā kō a me ka paʻakai makemake i ke ʻano o nā maʻi e like me ka momona, diabetes, hypertension and atherosclerosis.

Pehea e hoʻoponopono ai: heluhelu i ka lepili ʻai e hoʻomaopopo ai i ke kū ʻana o nā momona, nā kō a me ka paʻakai. E ʻike pehea e hana ai i nā koho maikaʻi ma: Pehea e ʻike ai ke kūʻai ʻole ʻoe i kahi meaʻai a me nā meaʻai i kiʻekiʻe i ke kō.

E nānā i kēia wikiō aʻe a aʻo pehea e hoʻoponopono ai i kēia a me nā hewa papaʻai ʻē aʻe.

ʻO nā kuhi dietary maʻamau o ka ʻelemakule

ʻO nā kuhiʻai i hana ʻia e ka ʻelemakule ʻoi aku ka maikaʻi o ka olakino, no ka mea i kēia wā o ke ola e hoʻonāwaliwali ai ka ʻōnaehana pale a ʻoi aku ka maʻalahi o ka loaʻa ʻana i nā maʻi a me nā pilikia e like me nā maʻi a me ka make wai, no ka laʻana. Ma ka laulā, ʻo nā hewa nui o ka papaʻai i hana ʻia i kēia wā o ke ola.

• Inu wai liʻiliʻi: ʻaʻohe mana o ka ʻelemakule i ka wai o ke kino a ʻaʻohe make wai, ʻo ia ke kumu e maʻa mau ai ka make wai ʻana i ka poʻe ʻelemākule, ka mea e hiki ai i ka ʻili a me nā lehelehe maloʻo, poni a mae wale.
• E lele i ka ʻai: ma muli o ka māluhiluhi a me ka nele o ka hiki, he mea maʻamau no ka poʻe ʻelemakule ʻaʻole ʻai i nā meaʻai māmā a ʻaʻole ʻai maikaʻi, e hiki ai i ke kaupaona ʻana, nāwaliwali o nā mākala a me ka nui o ka pilikia e loaʻa i nā maʻi infectious e like me ka flu a me ka pulumonia
• E hoʻonui i ka paʻakai i ka ʻai: ʻike ka poʻe ʻelemākule i ka ʻono o ka ʻai ma lalo iki, no laila makemake lākou e kau i ka paʻakai i ka meaʻai e uku no ka nele o ka ʻono, kahi e makemake ai i ka hoʻonui ʻana o ke kaomi koko.

No laila, pono i ka poʻe ʻelemakule e loaʻa mau ka wai a wai ʻole paha i ka meaʻai i loko o hiki, i hiki ai iā lākou ke hydrate iā lākou iho ma o nā kī liʻiliʻi a puni ka lā, a he ʻai nui a me nā meaʻai māmā inā ʻaʻole pōloli lākou. Pono lākou e loaʻa nā mea kanu ʻaʻala i kā lākou hoʻolilo e hoʻohana ai i nā mea ʻala, e pani ana i ka paʻakai, a i nā manawa hiki ke mākaʻikaʻi kahi mākua i kā lākou papaʻai e hōʻoia i ka lawa pono o ka meaʻai a ka poʻe ʻelemākule.