Nā Meaʻai E Kuʻi I Ka Luhi

Anter

• 1. Nā meaʻai i hana ʻole ʻia
• 2. Nā huaʻai hou, nā kau a me nā lau
• 3. Nā inu inu ʻole caffeine
• 4. Nā polokina lean
• 5. Nā huaʻai holoʻokoʻa a me nā kaleko paʻakikī
• 6. Nā hua kanu a me nā hua
• 7. Wai
• 8. Nā wikamina a me nā mea hoʻohui
• 9. Maiʻa
• 10. Oats
• 11. Nā hua Chia
• Lawe aku

Holo kou kino i ka mea āu e hānai ai. ʻO ke ala ʻoi loa e loaʻa ai ka ikaika mai kāu meaʻai aku e hōʻoia e hāʻawi ana ʻoe iā ʻoe iho i ka meaʻai ʻoi loa ka hiki.

Ma waho o ka mea āu e ʻai ai, ke ʻai ʻoe hiki ke hoʻopili i kou ikehu. Ua ʻike anei ʻoe i kou ʻano lohi ma hope o ka ʻaina awakea a ʻaina awakea paha? ʻO ia no ka hoʻohana ʻana o kou kino i kona ikehu e ʻeli i kēlā pāʻina nui ma kahi o ka mana ʻana i ke koena o kou kino.

ʻO ke ala maʻalahi e hōʻalo i ka coma ma hope o ka pāʻina ʻana, ʻo ia ke ʻai i nā mea ʻai hapa liʻiliʻi ma ka lā holoʻokoʻa. Mālama kēia i kou kino i ka hana maʻamau a kōkua paha iā ʻoe e lilo i ka paona.

1. Nā meaʻai i hana ʻole ʻia

ʻOiai paha e hōʻoluʻolu ana kahi cheeseburger a me nā fries ʻoiai ʻoe e ʻai ana, haʻahaʻa ka waiwai o ka meaʻai. ʻO nā meaʻai i hana ʻia, e like me nā mea i ʻūlū ʻia a i ʻole kēpau, nā kanakē, nā meaʻai pahu, a me nā ʻulu i hoʻomoʻa ʻia i piha i nā mea mālama, nā mea hoʻohui, ka sodium, ka momona trans, a me nā mea hana hana e lohi ai iā ʻoe.

2. Nā huaʻai hou, nā kau a me nā lau

ʻO ka hou o kāu meaʻai, ʻo ka nui o nā meaʻai e loaʻa i loko. ʻAʻole like me nā meaʻai i hana ʻia e holehole ʻia i nā meaola no ke ola lōʻihi, ʻoi aku ka nui o nā meaʻai i nā meaʻai hou. ʻO ka ʻai ʻana i nā huaʻai a me nā lau i ka wā kau maoli lākou i oʻo maoli.

3. Nā inu inu ʻole caffeine

Ua maikaʻi ʻo Caffeine i ka hoʻohaʻahaʻa, a ua hōʻike ʻia e loaʻa kekahi mau pono olakino. ʻOiai hāʻawi ia i kahi hoʻonui manawa pōkole, ʻaʻole ia e hāʻawi maoli i ke kino me ka ikaika. Hāʻawi paha nā sips mua iā ʻoe i kahi leʻaleʻa, akā inā ʻaʻole ʻoe e hāʻawi i kou kino i ka meaʻai maikaʻi a me nā meaʻai kaulike a me nā meaʻai māmā, e hopena ʻoe i ka holo.

Inā pono ʻoe i kāu hoʻoponopono, koho i ke kope ʻeleʻele a i ʻole tī tī ʻole. Hiki i nā Sodas a me nā mea inu ikehu ke piha i ke kō i hoʻomaʻemaʻe ʻia a me nā mea hana hoʻopunipuni e hiki ai iā ʻoe ke hāʻule, a alakaʻi i nā pilikia olakino ʻē aʻe inā nui ka noʻonoʻo ʻana.

4. Nā polokina lean

ʻO nā ʻiʻo ʻulaʻula i marbled i ka momona e hoʻohui i ka momona momona i kāu papaʻai. ʻO nā ʻiʻo leaner, e like me ka moa, ka pelehū, a me ka iʻa, hāʻawi mau i ka protein maikaʻi, akā loaʻa ka momona momona.ʻO ka iʻa kiʻekiʻe i ka omega-3 fatty acid, e like me ka salemona a me ke tuna, hiki ke hoʻohui i nā momona momona o ka naʻau.

5. Nā huaʻai holoʻokoʻa a me nā kaleko paʻakikī

E like me nā meaʻai i hoʻoponopono ʻia, ʻo nā mea kālika i hoʻomaʻemaʻe ʻia e like me nā kō a me ka palaoa keʻokeʻo e hoʻohui i ka meaʻai liʻiliʻi Ke koho ʻana i nā meaʻai āpau a me nā huehue paʻakikī e hōʻoia i kou kino e loaʻa nā pono piha o ke kino o ka palaoa e hoʻohui i ka fiber i kāu papaʻai.

6. Nā hua kanu a me nā hua

ʻO nā hua nati a me nā ʻanoʻano kekahi o nā meaʻai maikaʻi loa e paʻi i ka luhi a hakakā i ka pōloli. ʻO ka loaʻa ʻana o nā ʻano hua liʻiliʻi a me nā ʻanoʻano i kāu papaʻai hiki ke hāʻawi i nā mea olakino a me ka ikaika. E hoʻāʻo i nā ʻalemona, nā nati Brazil, cashews, hazelnuts, pecans, walnuts, sunflower seed, a me nā hua paukena. Paipai ʻia ka ʻai maka, nā mana unsalted. A ʻo lākou ka meaʻai māmā waena awakea maikaʻi loa.

7. Wai

Pono ka wai inu no ka holo pono ʻana o ke kino. ʻOiai hāʻawi ʻole ka wai i ka ikehu ma ke ʻano o nā calories, kōkua ia i ka hoʻoikaika ʻana i nā hana ikaika i loko o ke kino, kahi e hoʻonui ai i ka ikehu iā ia iho. Sip ma ka wai a puni ka lā, a hoʻāʻo e kuapo i ka soda, kope, a me nā mea inu ʻē aʻe no kahi kīʻaha wai. Hiki i kēia hoʻololi maʻalahi ke hoʻololi i ka nui, a e ʻike ʻoe i ka maikaʻi ma mua o kou ʻike.

8. Nā wikamina a me nā mea hoʻohui

Inā ʻaʻole ʻoe e loaʻa i nā mea āpau āu e pono ai mai kāu mau meaʻai, makemake paha ʻoe e noʻonoʻo e lawe i kahi wikamina i kēlā me kēia lā. ʻO ke kūkākūkā ʻana me kahi kauka meaʻai a i ʻole kauka homeopathic hiki ke hoʻomaka iā ʻoe ma kahi regimen supplement nutritional. E ʻike pono e kamaʻilio me kāu kauka e pili ana i kekahi a me nā mea hoʻopono pono āpau āu e noʻonoʻo nei.

9. Maiʻa

hoʻohālikelike i ka maiʻa i nā mea inu haʻuki ʻaihā i loko o nā poʻe holo kaʻa e pono ai ka ikaika no kā lākou holo lōʻihi. Ua ʻike lākou ua hāʻawi ka maiʻa i ka nui o ka wahie i nā mea holo e like me ka inu. Maiʻa, ʻeā? Huli i waho, piha ka maiʻa me ka potassium, puluniu, nā wikamina, a me ka nui kūpono o nā huʻohuhu e hāʻawi iā ʻoe i ka hoʻonui nui o ka ikehu maoli. Hoʻohui, ʻo ka maiʻa i emi pinepine ma mua o kahi kālā i kēlā me kēia hua, a he kumu kūʻai kēlā ʻaʻole hiki iā ʻoe ke kuʻi no ka nui o ka ikehu.

10. Oats

ʻAʻole lākou no ka ʻaina kakahiaka wale nō. Hoʻopili kahi pola nui o nā ʻoka i ka punch o ka hoʻopiha ʻana i ka fiber a ʻoi aku kahi protein. Hoʻohui, maikaʻi ia no ka poʻe e ʻike i nā kui kō a me nā kulu koko me nā cereala ʻaina kakahiaka ʻē aʻe i hana ʻia. Ke koho nei i nā mana maʻalahi o nā pūʻolo koke o ka oatmeal, nā ʻoki hōʻoki kila, a i ʻole nā ​​ʻano kahiko i ʻoi aku ka maikaʻi no ka mea ʻaʻole i hoʻopiha ʻia me ke kō kō. Hiki iā ʻoe ke kāohi i ka mea āu e waiho ai i loko e like me ka waiū, kahi meli liʻiliʻi, a me kekahi mau hua hui. A laila hiki iā ʻoe ke hele me kou ikaika me ka ikaika e hoʻokau iā ʻoe i ka lā.

11. Nā hua Chia

ʻOiai ʻaʻole paha ʻoe e hoʻomaʻamaʻa no kahi hanana hoʻoikaika hoʻomanawanui, ʻo nā hua chia kahi kumu maikaʻi loa o ka hoʻolōʻihi ʻia ʻana o ka ikehu mahalo i ka ʻikena, nā momona momona, a me ka hoʻopihapiha i ka fiber. Hāʻawi ʻelua mau punetēpu o ka chia ma kahi o 24 mau kalima a me ka nui he 4,800 gram o ka omega-3, he mea olakino puʻuwai a kūwaho hoʻi. Wahi a kekahi mea liʻiliʻi e pili ana i nā ʻaleʻa hoʻomanawanui he ʻeono, ʻo ka ʻai ʻana i nā hua chia ke hāʻawi aku e like me ka nui o ka ikehu e like me nā wai haʻuki haʻuki. No nā hana i kēlā me kēia lā, ʻo ka pīpī ʻana i loko o kekahi mau punetēpu o nā hua chia me kāu kakahiaka kakahiaka a i ʻole ka hoʻohui ʻana i kahi scoop i kāu yogurt awakea hiki ke lawa i ka hoʻonui ʻana i ka ikehu na ʻoe e mālama i ka luhi.

Lawe aku

ʻO ka noʻonoʻo ʻana i nā mea o kāu pā e hiki ke lilo i ala olakino a maikaʻi hoʻi e hoʻomau ai i kou ikehu. Me ka hoʻoikaika mau a me ka meaʻai maikaʻi, hiki iā ʻoe ke mālama i nā pae olakino olakino i nā wā depressive.