Mea Kākau: Robert Simon
Lā O Ka Hana: 24 Iune 2021
HōʻAno Hou I Ka Lā: 21 Kepakemapa 2024
Anonim
Qigong for beginners. Qigong exercises for joints, spine and energy recovery.
Wikiō: Qigong for beginners. Qigong exercises for joints, spine and energy recovery.

Anter

Lā 1

He mea nui ka meaʻai i ka kaohi ʻana i ka wela. Ua hōʻuluʻulu mākou i hoʻokahi pule piha o ka papa kuhikuhi i ka hoʻohana ʻana i nā meaʻai i ʻike ʻia no kā lākou anti-inflammatory waiwai. Kōkua i ka mālama ʻana i kāu arthritis rheumatoid (RA) ma ka ʻai pono ʻana.

ʻAina kakahiaka: Pīkī niu Cherry

No kahi wili ma ka porridge oatmeal kuʻuna, e hoʻohui i nā cherry tart maloʻo (a hou). Loaʻa iā lākou ka anthocyanin, kahi antioxidant ikaika i hiki ke kōkua i ka hōʻoki ʻana i ka mumū.

E kiʻi i ka meaʻai

ʻAina awakea: ʻOhi kopa Thai

ʻO ka paukena kahi kumu maikaʻi loa o ka beta-cryptoxanthin, kahi anti-inflammatory ikaika. Lawe maikaʻi ʻia kēia antioxidant ke hoʻopili ʻia me kahi momona, e hana ana i ka waiūpaka a me ka aila i loko o kēia meaʻai i mea nui no ka mea ʻono wale nō. ʻAi nā ʻili paukena e hoʻomāmā ai i ka hoʻomākaukau ʻana i kēia kopa. E lawelawe i kēia kopa me kahi saladi ʻōmaʻomaʻo i hui pū ʻia no kahi ʻaina awakea olakino a i ʻole ʻo ia ka papa mua o kahi ʻaina ahiahi.


E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻO kaʻuala me nā hua manu i kō ʻia

ʻAʻole wale nā ​​hua manu no ka ʻaina kakahiaka wale nō! E lawelawe iā lākou me ka ʻuala a me ka saladi māla hou no kahi ʻaina awakea momona.Inā ʻaʻole kāu hua i ʻāpala ʻia, e hoʻāʻo e kālua iā lākou i kahi kōlea nonstick. ʻO nā hua manu mai nā moa i hānai ʻia a i ʻole nā ​​mea i kūʻai ʻia mai nā mākeke mahiʻai ʻoi aku ka kiʻekiʻe ma nā omega-3 fatty acid, i ʻike ʻia nā momona anti-inflammatory.

E kiʻi i ka meaʻai

Lā 2

ʻAina kakahiaka: mea hoʻonani Raspberry

Ke nānā nei i kahi kakahiaka kakahiaka wikiwiki a maʻalahi hoʻi i ka hele? E hoʻāʻo i kahi mānoanoa. Hiki iā ʻoe ke hana i kēia ma mua o ka manawa a mālama i loko o ka pahu hau. E lālau wale a hele i mua o ke poʻo i ka puka!


E kiʻi i ka meaʻai

ʻO kaʻaina awakea: Salakeke tuna Mediterranean

ʻO Tuna kahi kumu maikaʻi loa o ka omega-3 fatty acid. E lawelawe iā ia ma luna o nā greens i kāwili ʻia a hohola ʻia paha i ka palaoa palaoa. Kiʻekiʻena kēia papa hana i ka sodium, no laila hiki iā ʻoe ke hoʻonui iā ia ma ke koho ʻana i nā tuna kēpau liʻiliʻi sodium, a ma ka hoʻēmi ʻana i ka nui o nā capers a me nā ʻoliva.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻo ka chill turkey cook lohi

I ke ahiahi hoʻoilo anuanu, ʻaʻohe mea e hoʻomehana iā ʻoe e like me kahi pola chili nui. E hoʻomanaʻo i nā meaʻai kiʻekiʻe i ka paʻakai e hoʻonāukiuki paha i kāu mau ʻōuli ma ka hāpai ʻana i ka paʻa ʻana o ka wai. I kēia papa hana, hiki iā ʻoe ke hōʻemi i ka ʻike sodium ma o ka hoʻohana ʻana i nā jalapenos hou a koho i nā pīni kēpau haʻahaʻa sodium a hoʻohana paha i nā pī i kuke ʻia mai ka maloʻo. ʻOiai ʻono iā ia iho, hiki iā ʻoe ke top iā ia me kahi mea nonfat Greek yogurt liʻiliʻi a i ʻole kekahi avocado hou.


E kiʻi i ka meaʻai

Lā 3

ʻAina kakahiaka: ʻoiila Gingerbread

ʻO ka Omega-3 fatty acid kahi mea hana nui i ke kōkua ʻana e hōʻemi i ka lī o ka maʻi kōpū a me nā pilikia hui ʻē aʻe, akā ʻo ka lawa ʻana o ia mea i kēlā me kēia lā hiki ke paʻakikī. ʻOno loa kēia oatmeal a loaʻa iā ʻoe i ka hapalua o kāu mau koi o kēlā me kēia lā o ka omega-3 - a ʻaʻole, ʻaʻole mākou i hoʻohui i kekahi salemona iā ia.

E kiʻi i ka meaʻai

Lunch: Kale Caesar salakeke me ka moa moa i puhi ʻia

ʻO ka moa moa i hoʻomoʻa ʻia, ʻike pinepine ʻia i ka supermarket kaiāulu, kahi mālama nui no ka ʻai wikiwiki. E ʻohi i ʻelua - hoʻokahi no ka ʻaina ahiahi i kēlā ahiahi a me kekahi no kēia wahī ʻaina awakea ʻono. Kūpono lākou e hoʻolei i kāu ʻeke awakea. Inā hōʻalo i ka gluten, koho i kahi wahī ʻole gluten.

E kiʻi i ka meaʻai

ʻAina awakea: tilapia i hoʻomoʻa ʻia me ka topan rosemary

ʻO Tilapia kahi kumu maikaʻi o ka selenium, kahi mineral i hōʻike ʻia e kōkua i ka hoʻomaikaʻi ʻana i nā hōʻailona arthritis. ʻO ka mea maikaʻi e pili ana i kēia papa hana he wikiwiki ia no ka ʻaina awakea hebedoma me ka ʻohana, akā hiki ke lawelawe ʻia ma ke ʻano he meaʻai fancier. Inā hōʻalo i ka gluten, koho i ka palaoa ʻai ʻole gluten no kēia meaʻai. Inā ʻaʻole ʻoe he ʻai tilapia, e holo pono ka trout a i ʻole ke cod i kēia meaʻai.

E kiʻi i ka meaʻai

Lā 4

ʻAina kakahiaka: Rhubarb, ʻāpala, a me nā muffins ginger

ʻAʻole wale ka ʻono loa o ka ginger i loko o kēia mau muffins wikiwiki a maʻalahi hoʻi a me ka waiū ʻole, akā he anti-inflammatory maikaʻi loa ia, e kōkua ana e hōʻoluʻolu i ka ʻehaʻeha.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻO ka salakeke hua hoʻoilo me agave-pomegranate vinaigrette

Nā Persimona, nā pears, a me nā hua waina - auwē! Inā lawe ʻoe i kēia salakeke e hana, makemake ʻoe e hoʻokaʻawale i nā hua mai ke kāhiko ʻana. Inā ʻole, e mānoanoa a palupalu hoʻi i ka hua. E hoʻolei i nā mea i koe i loko o kahi pahu kaʻawale a ke mākaukau ʻoe e ʻai, e kāwili like pū me ka ʻoliʻoli.

E kiʻi i ka meaʻai

ʻAina ahiahi: pepa ʻulaʻula i hoʻokomo ʻia i ka ʻano Italia

Ma kahi o ka ʻuala pasta i hoʻokumu ʻia i loko o tomato, hoʻohana kēia kuke i nā pepa ʻulaʻula, piha i ka huaora C a me ka beta carotene.

E kiʻi i ka meaʻai

Nā lā 5

Kakahi kakahiaka: ʻO Buckwheat a me ka granola ginger

Hoʻopili ʻia me nā tona o nā mea olakino e like me ka pua pua puaʻa a me ka paukena! E hoʻāʻo i kēia granola i kāpī ʻia me ka waiū almond a i ʻole ka yogurt soy no kahi ʻaina kakahiaka ikaika.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ka pepa ʻulaʻula i hoʻomoʻa ʻia a me ka ʻai ʻuala

Hoʻopaʻa maʻalahi kēia kupa momona waiwai antioxidant i hiki iā ʻoe ke hoʻomākaukau mua no ka pule. ʻO ka hoʻomoʻa ʻana i kaʻuala kaʻuala ma mua o ka simmering e hoʻonui ai i ka ʻono. I mea e hōʻemi ai i ka sodium, e hoʻāʻo i nā pepa ʻulaʻula i hoʻomoʻa ʻia ma kahi o nā mea mai kahi hue.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻo ka limona a me ka zucchini

ʻO ka lawaiʻa iʻa a me nā moa kahi ala maikaʻi loa e laka i ka ʻono, ka momona, nā wikamina, a me nā minelala. E mālama pono i ka iʻa me kekahi o ka wai mahu, ʻoiai ka wai e hoʻoulu i ka mea ʻono mai ka salemona a me nā mea kanu.

E kiʻi i ka meaʻai

Lā 6

Kakahi kakahiaka: ʻO ka spinach pēpē a me ka mushroom frittata

E like me nā omelet a i ʻole nā ​​quiches, hāʻawi nā frittatas i kahi kua kua no ka hui pau ʻole o nā mea hoʻohui. I kēia hihia, ke hoʻohana nei mākou i nā momona momona a me nā spinach e haki pū ana me ka ʻono.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻO ka tartine kalo uahi i puhi ʻia

ʻOi aku nā omega-3, e ʻoluʻolu. Kālepa i ka tuna no ka salemona a lawelawe me ka saladi ʻōmaʻomaʻo a i ʻole ke kīʻaha sup no kahi papa hoʻopiha.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻO kaʻuala ʻuala ʻuala ʻuala

Kupaianaha loa kēia mau burger, makemake paha ʻoe e haʻalele i ka ʻai ʻana i nā pā pipi. E hoʻouka i ka wikamina C a me ka beta carotene mai kaʻuala a me nā meaola digestible maʻalahi mai nā ʻōpuʻu.

E kiʻi i ka meaʻai

Lā 7

Kakahiaka: crepes-gluten

Manaʻo ka poʻe he paʻakikī nā crepes e hana. Ma ka ʻaoʻao ʻē, maʻalahi lākou e hoʻomākaukau a me kahi ala maikaʻi loa e hana i kahi ʻano meaʻai kūikawā. E hoʻāʻo e hoʻopiha i kēia mau crepes me nā strawberry i kālai ʻia a i ʻole maiʻa. Ma kahi ʻē aʻe, hiki iā ʻoe ke hana iā lākou no ka pāʻina awakea a hoʻopiha iā lākou me kahi moa a i koe a koe ka moa.

E kiʻi i ka meaʻai

ʻAina awakea: ʻO ka lentil ʻulaʻula a me ka palaʻai curash

He hupa make-mua maikaʻi kēia. E mahele wale i nā lawelawe hoʻokahi, hoʻopili, a laila pop i hoʻokahi i loko o kāu ʻeke ʻaina awakea no ka hana. Pono e hoʻoheheʻe ʻia ia lawa e hoʻomaʻamaʻa hou i ka microwave i ka wā o ka ʻaina awakea.

E kiʻi i ka meaʻai

ʻO kaʻaina awakea: ʻo Turkey a me ka quinoa mea pepa bele

ʻO nā peppers i hoʻopili ʻia he 1950 kahiko ia, akā hāʻawi kēia meaʻai i kahi loiloi hou. Ma kahi o ka ʻūlū ʻana i nā ukana me ka berena kalepona, e hoʻohana i ka quinoa, kekahi o nā superfood ikaika loa o ka honua. E hoʻokuʻu i nā pepa ʻōmaʻomaʻo a hele no ka ʻulaʻula, melemele, a i ʻole nā ​​ʻalani ʻalani no kahi ʻono momona.

E kiʻi i ka meaʻai

No nā ʻōkuhi anti-inflammatory hou aku, e nānā i kēia mau mea mai nā wahi a puni ka honua.

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