ʻO nā meaʻai a me nā mea hoʻonui 14 kiʻekiʻe loa no nā hana haʻuki

Anter

• 1. Nā Meaʻai-Meaʻai Mea Pono
• 2. Nā Meaʻai Mea Waiwai Fiber
• 3. Nā huaʻai a me nā mea kanu waiwai i loko o ka Vitamin C
• 4. ʻO ka Omega-3 Fatty Acids
• 5. Nā Meaʻai Mea Zinc-Rich
• 6. ʻO ka Wikamina D a me nā meaʻai momona
• 7. Creatine
• 8. Glucosamine
• 9-14. Pono nā meaʻai ʻē aʻe no nā haki iwi
• Lawe i ka Home Message

I ka wā e pili ana i nā haʻuki a me nā haʻuki, he mea maikaʻi ʻole nā ​​ʻeha o ka pāʻani.

Eia naʻe, ʻaʻohe mea makemake e hoʻopili ʻia no ka mea ʻoi aku ka pono.

ʻO ka mea pōmaikaʻi, hiki i kekahi mau meaʻai a me nā mea hoʻopihapiha ke kōkua i ka hōʻemi i ka manawa o kou kino e pono ai e hoʻi mai kahi ʻeha haʻuki.

Papa ʻia kēia ʻatikala i nā meaʻai 14 a me nā mea hoʻopihapiha āu e noʻonoʻo ai e hoʻohui i kāu papaʻai e kōkua ai i ke ola hou ʻana mai kahi ʻeha me ka wikiwiki.

1. Nā Meaʻai-Meaʻai Mea Pono

He kumu nui ka Protein no nāʻaʻaʻa he nui i kou kino, e like me ka mākala.

Ma hope o kahi haʻuki ʻeha, immobilized pinepine ka ʻaoʻao kino ʻeha. Ke alakaʻi nei kēia i ka emi ʻana o ka ikaika a me ka nui o nā mākala (,,).

Eia nō naʻe, hiki i ka loaʻa ʻana o ka protein ke kōkua i ka hōʻemi ʻana i kēia nalo ʻana. Eia kekahi, hiki i kahi papaʻai waiwai protein ke kōkua i ka pale ʻana i ka mumū mai ka maikaʻi loa a hoʻolohi i kou hoʻōla (,).

Eia kekahi, ke hoʻonui iki nei i kāu protein i ka manawa e hoʻomaka ai ʻoe e hoʻomaʻamaʻa i ka ʻeha o ke kino e kōkua hou iā ʻoe e kūkulu hou i nāʻiʻo i nalowale (,).

No kēia mau kumu āpau, e hoʻokomo pono i nā meaʻai waiwai protein e like me ka ʻiʻo, nā iʻa, nā moa, nā tofu, nā pīni, nā pī, nā nati a me nā ʻanoʻano i kāu papa kuhikuhi i kēlā me kēia lā.

Pehea ʻoe e hoʻokaʻawale ai i kēia mau meaʻai i ka lā holoʻokoʻa he mea nui (,).

Hōʻike ka noiʻi i ka hoʻolaha ʻana i kāu protein i ka ʻai like ma luna o ʻehā mau pāʻina e hoʻonāukiuki paha i ka ulu ʻana o nā mākala ma mua o ka hoʻokaʻawale kaulike ().

Hōʻike pū ka poʻe loea i ka ʻai ʻana i kahi meaʻai māmā-protein ma mua o ka hiamoe hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kūkulu ʻana i nāʻiʻo o kou kino ke hiamoe ʻoe ().

Hiki ke kōkua i ka ʻai ʻana i nā meaʻai momona-protein i kēlā me kēia pāʻina a me nā meaʻai māmā e pale i ka nalo ʻana o nā mākala ma hope o kahi ʻeha. Hiki i nā meaʻai momona ke kōkua iā ʻoe ke loaʻa wikiwiki i ka nui o ka muscle ke hoʻi ʻoe i ke aʻo ʻana.

2. Nā Meaʻai Mea Waiwai Fiber

ʻO ka hoʻōla hou ʻana mai ka ʻeha pili pinepine i ka immobilization a i ʻole ka hoʻohana palena ʻia ʻana o ka ʻāpana o ka ʻeha.

I mea e pale ai i kēia mai ka hopena o ka momona o ke kino i makemake ʻole ʻia, he mea nui e uku ʻia e ka ʻai iki ʻana.

ʻO kahi ala e hōʻemi ai i kāu lawe calorie e hoʻopau i kahi papaʻai i waiwai i ka fiber. ʻO kēia, me ka ʻai ʻana i nā meaʻai waiwai protein i ʻōlelo ʻia ma luna, e kōkua iā ʻoe e ʻai liʻiliʻi me ka ʻole o ka pololi ().

ʻO ia no ka mea ʻo nā meaʻai momona e like me nā huaʻai, nā mea kanu, nā legume a me nā kīʻaha holoʻokoʻa e kōkua i ka hoʻonui ʻana i nā manaʻo o ka piha ma hope o ka ʻai ʻana (8, 10).

Ma ke ʻano he bonus i hoʻohui ʻia, ʻoi aku ka kiʻekiʻe o nā meaʻai momona i loko o nā meaola ʻē aʻe e pono ai no kou hoʻōla, e like me ka wikamina C, magnesium a me ka zinc (,).

Eia nō naʻe, e hoʻomaopopo i ka pāpā ʻana i ka nui o nā calorie hiki ke hōʻemi i ka hōʻeha ʻana o ka ʻeha a hāpai i ka nalo ʻana o nā mākala, a ʻo nā mea ʻelua e pili maikaʻi ʻole i ka hoʻihoʻi ʻana (,,).

No laila, ʻo kēlā me kēia poʻe e hoʻāʻo nei e lilo i ka momona o ke kino ma mua o ka ʻeha e noʻonoʻo e hoʻopaneʻe i kā lākou hana hoʻemi kaumaha. Ma kahi o, e nānā i ka mālama ʻana i kou kaumaha o ke kino a hiki i ka pau ʻana o ke ola ʻana.

ʻO ka ʻai ʻana i nā meaʻai momona a ʻoiai e hoʻi hou nei mai kahi ʻeha hiki ke lilo i mea hoʻolālā maikaʻi e kaupalena i ka loaʻa o nā momona o ke kino i makemake ʻole ʻia.

3. Nā huaʻai a me nā mea kanu waiwai i loko o ka Vitamin C

Kōkua ka Vitamin C i kou kino e hana i collagen, ka mea e kōkua i ka mālama ʻana i ka pololei o kou mau iwi, nā mākala, ka ʻili a me nā ʻāʻī (,,).

No laila, ʻo ka lawa ʻana o ka wikamina C mai kāu papaʻai kahi ala maikaʻi loa ia e kōkua ai i kou kino e kūkulu hou i kaʻiʻo ma hope o kahi ʻeha.

Eia kekahi, ʻo ka wikamina C he mau antioxidant a me nā anti-inflammatory waiwai, kahi e kōkua ai i ka wikiwiki i kou ola ʻana ma ka pale ʻana i nā pae nui o ka mumuna (,).

ʻO ka mea pōmaikaʻi, ʻo ka wikamina C kekahi o nā wikamina maʻalahi loa e lawa ai ma o kāu papaʻai.

ʻO nā meaʻai me nā mea kiʻekiʻe loa e komo pū me nā hua citrus, nā pepa bele ʻulaʻula a me ka melemele, nā ʻōmaʻomaʻo uliuli, kiwi, broccoli, nā hua, nā ʻōmato, ka mango a me ka pepaya.

Eia nō naʻe, maopopo ʻole i kēia manawa inā hāʻawi nā mea hoʻopili i nā pono āpau no ka poʻe e loaʻa ana ka lawa ka wikamina C mai kā lākou papaʻai.

Eia nō naʻe, makemake ka hapa liʻiliʻi o ka poʻe i hiki ʻole ke ʻai i nā meaʻai momona vitamona e noʻonoʻo e lawe i nā mea hoʻopiha.

Hiki i nā meaʻai waiwai Vitamin-C ke kōkua i kou kino e hana i ka collagen i koi ʻia e kūkulu hou i nā mea ma hope o kahi ʻeha. Hiki iā ia ke kōkua i ka pale ʻana i ka mumū nui mai ka hoʻolohi ʻana i kou ola ʻana.

4. ʻO ka Omega-3 Fatty Acids

Ma hope o kahi ʻeha, ʻo ka pae mua o ka hōʻeha ʻana i ka ʻeha e pili mau i kekahi mumū. Pono kēia pane hoʻāla a pono no ka hoʻōla kūpono ().

Eia nō naʻe, inā lōʻihi ke kiʻekiʻe o kēia mumū no ka lōʻihi loa, hoʻohiʻohi paha ia i kou ola ʻana ().

ʻO kahi ala e pale ai i ka nui o ka mumū mai ka hoʻolohi ʻana i kou ola ʻana ʻo ka ʻai ʻana i nā momona omega-3 i lawa.

ʻO kēia mau momona, i loaʻa i loko o nā meaʻai e like me ka iʻa, limu, walnuts, flaxseeds a me nā ʻano chia, ʻike ʻia he anti-inflammatory waiwai ().

Hiki iā ʻoe ke pale i ka hoʻāhu lōʻihi a hoʻolōʻihi paha ma ka kaohi ʻana i nā momona omega-6, i ʻike pinepine ʻia i ke kō, ka canola, ka pulupulu, ka soya a me nā aila pua pua pua.

ʻO ka hoʻohana ʻana i nā momona omega-6 he nui loa e ʻike e hoʻolauna i ka mumū, keu hoʻi inā haʻahaʻa kāu ʻai ʻana i nā momona omega-3 ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hiki i nā mea kōkua omega-3 ke kōkua i ka hoʻonui ʻana i ka protein protein, hoʻoliʻiliʻi i ka nalo ʻana o nā mākala i ka wā o ka immobilization a paipai i ka hoʻihoʻi ʻana mai nā concussions (,,,).

ʻO ka mea i ʻōlelo ʻia, ʻo nā lawe kiʻekiʻe o ka momona omega-3 mai nā mea hoʻopihapiha e hoʻoliʻiliʻi i ka hiki i kou kino ke loaʻa hou i ka nui o nā mākala ke hoʻi ʻoe i ka hoʻomaʻamaʻa. No laila, ʻoi aku paha ka maikaʻi o ka hoʻonui ʻana i kāu lawe omega-3 mai nā meaʻai ma mua o nā mea hoʻopili ().

Hiki i nā meaʻai ke waiwai i nā momona omega-3 ke kōkua i ka wikiwiki i kou ola ʻana ma o ka palena ʻana i ka wela a lōʻihi paha. ʻO ka palena ʻana i kāu lawe ʻana i nā momona omega-6 hiki ke kōkua pū kekahi.

5. Nā Meaʻai Mea Zinc-Rich

ʻO Zinc kahi ʻāpana o nā enzyme a me nā protein, e like me nā mea e pono ai no ka hōʻeha ʻana i ka ʻeha, hoʻoponopono a me ka ulu ʻana o nā mea.

ʻO ka ʻoiaʻiʻo, hōʻike nā noiʻi i ka lawa ʻole o ka zinc mai kāu papaʻai hiki ke hoʻolohi i ka hōʻeha ʻana i ka ʻeha (,).

No laila, ʻo ka ʻai ʻana i ka meaʻai kiniki-waiwai e like me ka ʻiʻo, ka iʻa, ʻāpala, nā puʻupuʻu, nā ʻanoʻano, nā nati a me nā hua holoʻokoʻa ke kōkua iā ʻoe e hoʻōla maikaʻi mai kahi ʻeha.

Hoʻowalewale ʻia kekahi poʻe e lawe wale i nā mea kinaki zinc e hōʻoia e hoʻokō i kā lākou mau ʻōlelo aʻoaʻo.

Akā hoʻokūkū ka zinc me ke keleawe no ka omo, no laila ke loaʻa nei i nā kaha kiʻekiʻe o ka zinc mai nā mea hoʻopiha e hoʻonui ai i ka likelike o ka hemahema keleawe (26).

Ma ke ʻano holoʻokoʻa, inā maikaʻi kāu kūlana zinc, ʻo ka zinc hou aʻe mai nā mea hoʻopiha ʻaʻole paha e wikiwiki i ka hōʻeha ʻana i ka ʻeha. Eia nō naʻe, he mea nui ka lawa ʻana o kāu papaʻai.

ʻO ka ʻai mau ʻana i ka meaʻai kiniki-waiwai hiki ke kōkua i ka hōʻeleu ʻana i ka ʻeha a me ka hoʻoponopono ʻana o nā aʻa a me ka ulu ʻana.

6. ʻO ka Wikamina D a me nā meaʻai momona

ʻO ka calcium kahi mea nui o nā iwi a me nā niho. Hoʻopili pū ʻia ia i nā kuʻikuʻi o nā mākala a me nā hōʻailona nerve (27).

ʻO ia ke kumu he mea nui e hōʻoia iā ʻoe mau e lawa ka nui o ka calcium - ʻaʻole i ka manawa ke ola hou nei ʻoe mai kahi ʻeha.

ʻO nā meaʻai momona a ka calcium e komo i nā huahana waiū, nā lau lau, nā sardine, nā broccoli, nā ʻoka, nā ʻalemona, nā limu a me nā tofu i hana paʻa ʻia me ka calcium a me nā waiū mea kanu.

Mālama pū ka Vitamin D i kahi hana like like no ka mea kōkua ia i kou kino e omo i ka calcium i loaʻa i nā meaʻai āu e ʻai ai. Me ka calcium, he mea nui ia i ke ola ʻana mai kahi ʻeha iwi (28,).

Eia kekahi, ʻo ka lawa ʻana o ka wikamina D hiki ke hoʻonui i nā manawa o ke ola maikaʻi ma hope o ke kahakaha ʻana. ʻO kahi laʻana, ua loaʻa i nā noiʻi kahi kūlana vitamin D maikaʻi e hiki ai ke hoʻonui i ka ikaika hou ma hope o kahi ʻoki mua ligament cruciate (ACL) (31).

Kakaikahi nā meaʻai i loko o ka huaola D, akā hiki i kou kino ke hana i ka wikamina D mai ke kū ʻana i ka lā.

ʻO ka poʻe e noho ana i nā aniau ʻākau a i ʻole ke hoʻolilo ʻana i kahi manawa palena ma waho e koi paha i nā mea hoʻopiha e lawa ai ka wikamina D (28).

Pono ka ʻai ʻana i nā meaʻai momona-momona no ka hoʻihoʻi kūpono ʻana mai nā haki. ʻO ke kiʻi ʻana i ka wikamina D hiki ke kōkua pū.

7. Creatine

ʻO Creatine kahi mea i loaʻa maoli i kaʻiʻo, nā moa a me nā iʻa.

Kōkua ia i kou kino e hoʻohua i ka ikehu i ka wā o ka hāpai hāpai ʻana a i ʻole ka hoʻoikaika ikaika ʻana. Hiki i ke kino o ke kanaka ke hana ma kahi o 1 gram o ia i kēlā me kēia lā ().

Ua lilo ʻo Creatine i mea kōkua kaulana i hoʻohana mau ʻia e hoʻonui i ka nui o nā mākala a hoʻomaikaʻi i ka hana i nā haʻuki like ʻole ().

ʻO ka mea hoihoi, kōkua paha ia iā ʻoe e hoʻōla mai kahi ʻeha.

Ua hōʻike ʻia kahi noiʻi ua hoʻonui nā mea hoʻopili i ka loaʻa o ka nui o nā mākala a me ka ikaika i nalowale i loko o kahi manawa immobilization ʻelua mau pule ma mua o kahi placebo ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe i kēlā me kēia kanaka e hoʻopiha nei me ka creatine i ka nalo ʻana o nā mākala ma ko lākou kino kiʻekiʻe i loko o hoʻokahi pule o ka immobilization o hoʻokahi pule ma mua o nā mea i hāʻawi ʻia i kahi placebo. Eia naʻe, ʻaʻole i loaʻa nā noiʻi āpau i kēia mau hopena (,,).

ʻO nā haʻawina ʻelua e hōʻike ana i nā hopena maikaʻi i hāʻawi ʻia i ka supplementine kine i ʻehā mau mahele o ʻelima mau gram i kēlā me kēia lā.

He mea nui e hoʻomaopopo ʻaʻole i kēia manawa ʻaelike e pili ana i ka creatine a me ka haʻuki ʻeha haʻuki. Wahi a kēlā, ʻaʻohe noiʻi i kēia lā i loaʻa nā hopena maikaʻi ʻole.

Noho ʻo Creatine kekahi o nā mea i aʻo ʻia loa, nā mea hoʻopakele palekana loa a puni, no laila he mea kūpono paha ke hoʻāʻo (,).

Hiki i ka Creatine ke hoʻonui i kou ola hou ʻana ma ka hōʻemi ʻana i ka nui o nā mākala e lilo koke ma hope o kou ʻeha. Hiki iā ia ke kōkua iā ʻoe e loaʻa hou i ka mākala i ka manawa ke hoʻi ʻoe i ka hoʻomaʻamaʻa.

8. Glucosamine

ʻO Glucosamine kahi mea kūlohelohe i loaʻa i ka wai e hoʻopuni i kou mau hono. Hoʻopili ʻia i ka hana ʻana i nā tendons, ligament a me ka cartilage.

Hana maoli kou kino i ka glucosamine, akā hiki iā ʻoe ke hoʻonui i kāu mau pae ma o nā mea hoʻohui. Hana ʻia nā mea hoʻohui mai ka pūpū pūpū a i ʻole ka palaoa hū.

Hōʻike ka noiʻi i nā poʻe me ka maʻi ākea e pono paha ka glucosamine i ka hōʻemi ʻana i ka ʻeha pū. (,,).

Eia kekahi, ʻo nā noiʻi ʻana i nā kānaka olakino e hōʻike ana i ka hoʻopili ʻana me 1-3 mau kolamu o ka glucosamine i kēlā lā i kēia lā e kōkua i ka hōʻemi ʻana i ka deterioration hui (,,).

Ua hōʻike pū kekahi kahi noiʻi holoholona hou ʻana i ka lawe ʻana i ka glucosamine i kēlā me kēia lā ma hope o ka haki e wikiwiki ai ka hoʻoponopono iwi ().

Ma muli o kēia mau hopena, lawe kekahi poʻe i nā mea hoʻohui glukosamine e kōkua i ka hōʻemi ʻana i ka ʻeha ma hope o ka hōʻeha pū ʻia a me nā iwi a i ʻole ka wikiwiki i ke ola ʻana mai nā haki. Eia nō naʻe, pono hou ʻia kahi noiʻi hou ma mua o ka hiki ke hoʻoholo ikaika.

He mea kūpono ia e hoʻomaopopo i ka hoʻopili ʻia ʻana o nā glucosamine supplement i kahi mea makaʻu i ka poʻe maʻi āpau a maʻalahi paha i ka shellfish a iodine paha, nā wahine hāpai a me nā mea me ka maʻi diabetes, kolesterol kiʻekiʻe, hānō a i ʻole ke koko kiʻekiʻe (46).

Hiki i ka Glucosamine ke kōkua i ka hōʻemi ʻana i ka ʻeha a me ka wikiwiki i ke ola ʻana mai nā haʻihaʻi. Eia nō naʻe, pono hou ʻia kahi noiʻi hou a ʻaʻole pono e lawe kekahi poʻe.

9-14. Pono nā meaʻai ʻē aʻe no nā haki iwi

Ma waho aʻe o ka lawa ʻana o ka calcium a me ka wikamina D, hiki i ke komo pono ʻana o nā mea momona aʻe ke kōkua i ka hoʻōla o ka iwi mai nā haki iwi ():

1. Makanekiuma: Paipai i ka ikaika o ka iwi a paʻa. Loaʻa i nā ʻalemona, nā cashews, nā peanuts, nā ʻuala, nā laiki palaunu, nā piʻa hakuʻala, nā pi-ʻeleʻele maka, nā lihi a me ka waiū.
2. Silikone: Pāʻani i kahi kuleana nui i nā pae mua o ka hoʻokumu iwi. ʻO nā kumuwaiwai maikaʻi loa e pili ana i nā hua a me nā cereal, nā kāloti a me nā pīni ʻōmaʻomaʻo.
3. Nā Huahana K1 a me K2: Kuhikuhi i ka calcium i nā iwi a kōkua i ka hoʻomaikaʻi ʻana i ka ikaika o ka iwi. ʻO nā kumuwaiwai maikaʻi loa e komo nā greens lau, Brussels sprouts, prunes, sauerkraut, natto, miso, ʻiʻo ʻokena, nā hua moa a me nā huahana waiū mai nā bipi hānai mauʻu.
4. Boron: Paipai i ke olakino iwi ma ka hoʻonui ʻana i ka paʻa ʻana o ka calcium a me ka magnesium a me ka hoʻomaikaʻi ʻana i ka hopena o ka lāʻau D. ʻO Prune ka kumuʻai maikaʻi loa.
5. Inositol: Kōkua e hoʻomaikaʻi i ka lawe ʻana o ka calcium i nā iwi. Loaʻa i nā cantaloupe, ka huaʻalani, nā ʻalani a me nā prunes.
6. Arginine: Pono kēia amino acid e hana i ka nitric oxide, kahi hui kūpono no ka hoʻōla haʻi. ʻO nā kumuwaiwai ʻoi loa e like me ka ʻiʻo, ka waiū, nā manu moa, nā iʻa iʻa, nā nati a me ka oatmeal.

ʻO kēlā mau mea e hoʻōla nei i nā iwi iwi e pono ke ʻai i nā meaʻai i kēia mau meaola i kēlā me kēia lā.

Pono nā meaola i hōʻike ʻia ma luna i ke olakino o kou iwi. No laila, ʻo ka lawa ʻana o lākou e kōkua iā ʻoe e hoʻi hou mai ka haki me ka wikiwiki.

Lawe i ka Home Message

Ke hiki mai i ke ola ʻana mai kahi ʻeha haʻuki, nui nā mea i komo i ka pāʻani.

ʻOiai ʻaʻole lākou a pau ma lalo o kāu mana, hoʻokahi mea hiki iā ʻoe ke kāohi i nā mea momona āu e hoʻolako ai i kou kino.

No laila, ʻai mau i nā meaʻai a me nā mea hoʻopihapiha i ʻōlelo ʻia i kēia ʻatikala kahi ala hoʻokahi e hiki ai iā ʻoe ke wikiwiki i kou ola hou ʻana.