Ili ʻili, he aha e ʻai?

Anter

• He aha e ʻai ai
• Wikamina A
• Kiniki
• Nā wikamina C a me E.
• Nā mānoanoa holoʻokoʻa
• Omega 3
• He aha ka mea e ʻai ʻole ai

I mea e kōkua ai i ka mālama ʻana i ka ʻili aila, pono e momona ka papaʻai i nā meaola e like me nā huaora A, C a me E, he mana nui ia a he hana pū kekahi e kaulike i ka hana ʻana o ka sebum e nā gland sebaceous.

Aia kēia mau meaola i loko o nā meaʻai e like me kāloti, ʻalani a me nā papaya, akā pono nō hoʻi e hemo i nā meaʻai maikaʻi ʻole no ka ʻili, e like me ke kokoleka a me ka palaoa keʻokeʻo, mai ka papa kuhikuhi.

He aha e ʻai ai

Wikamina A

ʻO ka Vitamin A kahi mea waiwai nui no ka mālama ʻana i ke olakino o ka ʻili, nā kui a me ka lauoho, ʻo ia ka mea momona nui i ka pale ʻana i ka huehue. Aia i loko o nā meaʻai ʻalani a me melemele, e like me nā kāloti, nā papaya, nā mango, nā ʻōmato, ka ate a me nā yolks hua manu. E ʻike i ka papa inoa piha o nā meaʻai e waiwai i ka wikamina A.

Kiniki

ʻO kahi papaʻai haʻahaʻa i ka zinc e hoʻonāukiuki i ka helehelena o ka huehue, ʻo ia hoʻi ka huehue me ka pus a me ka nui o ka mumū, a he mea pono e hoʻonui i ka ʻai o nā meaʻai e like me nā hua paukena, ʻiʻo, nā pī a me nā ʻalemona.

Nā wikamina C a me E.

He mau antioxidant ikaika lākou e hoʻolohi i ka ʻelemakule o ka ʻili a hōʻeleu i ka hoʻōla, aia i loko o nā meaʻai e like me ka ʻalani, pinia, mandarin, lemona, avocado, hua nati, hua manu.

Nā mānoanoa holoʻokoʻa

Ma muli o ka papa inoa glycemic haʻahaʻa, ʻo nā kīʻaha āpau e like me ka laiki ʻeleʻele, ka berena ʻeleʻele a me ka pasta āpau e kōkua i ka mālama ʻana i nā pae kō kō, e makemake ai i ka hana liʻiliʻi o nā hormoni e hoʻoulu i ka hana o ka aila i loko o ka ʻili.

Omega 3

ʻO ka Omega-3 kahi momona anti-inflammatory i loaʻa i nā meaʻai e like me chia, flaxseed, sardine, tuna, salmon, nā nati, aila ʻoliva a me ka avocado, e kōkua ana e hoʻōla i ka huehue a pale i ke ʻano o nā mumū hou ma ka ʻili.

He aha ka mea e ʻai ʻole ai

ʻO nā meaʻai e pono ke hōʻalo ʻia ka mea waiwai i ke kō, ka palaoa keʻokeʻo a me nā momona momona, e like me:

• Kōpaʻa: nā meaʻono i ka nui, nā mea inu momona, nā wai hana hana, ka pauka kokoleka pauka;
• Palaoa keʻokeʻo: berena keʻokeʻo, pōpō, nā kuki, nā huahana bakery;
• Nā aila mea kanu hoʻomaʻemaʻe, e like me ka ʻaila soybean, kulina a me ka sunflower;
• Nā huahana waiū a me ka waiū, ʻo nā mea skimmed hoʻi, ʻoiai lākou e hoʻoulu ai i ka hoʻonui a me ka hōʻino ʻana o ka huehue.
• Meaʻai momona i ka iodinee like me ka iʻa iʻa, iʻa iʻa a me ka pia.

Pono e hōʻalo i nā meaʻai momona i ka palaoa a me ke kō no ka mea he meaʻai maʻamau lākou me kahi papa kuhikuhi glycemic kiʻekiʻe, kahi e hoʻoulu ai i ka hana o nā homone e like me ka insulin a me ka IGF-1, ka mea e hoʻonui ai i ka ʻaila o ka ʻili a hoʻoulu i ka waiwai kaupaona. E ʻike i kahi papa piha me ka papa kuhikuhi glycemic o nā meaʻai.

I mea e loaʻa ai ka ʻili nani, makemake pū nā mea he nui i nā kaʻina cosmetic a me ka hoʻohana ʻana i nā huahana mālama ʻili, no laila e ʻike i nā ʻano lawelawe kūpono no kēlā me kēia ʻano huehue.