6 mau mea pono nui a me ke kumu e makemake ai i kou kino iā lākou

Anter

• 1. Protein
• Nā kumuwaiwai olakino
• 2. Kalepona
• Nā kumuwaiwai olakino
• 3. Nā momona
• Nā kumuwaiwai olakino
• 4. Nā wikamina
• Nā kumuwaiwai olakino
• 5. Nā Minelala
• 6. Wai
• Nā kumuwaiwai olakino
• Lawe aku

Nā meaola nui

ʻO nā meaola kūpono nā mea hoʻohui i hiki ʻole i ke kino ke hana a ʻaʻole hiki ke hana i ka nui o ka nui. Wahi a ka, pono mai kēia mau meaola mai ka meaʻai, a he mea nui ia no ka pale ʻana i ka maʻi, ka ulu ʻana, a me ke olakino maikaʻi.

ʻOiai he nui nā meaola kūpono, hiki iā lākou ke haki i ʻelua mau ʻano: macronutrients a me micronutrients.

ʻAi ʻia nā Macronutrients i ka nui a hoʻopili pū ʻia me nā poloka hale mua o kāu papaʻai - protein, carbohydrates, a momona - e hāʻawi ai i kou kino me ka ikehu.

ʻO nā wikamina a me nā minelala he micronutrients, a hele lōʻihi nā lāʻau liʻiliʻi. ʻEono mau pūʻulu nui o nā micronutrients pono a me nā macronutrients.

1. Protein

Ke loaʻa nei ka manawa o ka protein, a ʻaʻole wale i ke kaiāulu hoʻoikaika kino. Akā no ke kumu kūpono nā hype āpau. Pono ka protein i ke olakino maikaʻi.

Hāʻawi ka protein i nā palaka o ke kino, ʻaʻole wale no ka mākala. Loaʻa nā protein i kēlā me kēia cell.

ʻO 16 pākēneka hoʻomaka o ke kaumaha o ke kino o ke kanaka maʻamau mai ka protein. Hoʻohana mua ʻia ka protein no ka ulu ʻana, olakino, a me ka mālama kino ʻana.

ʻO kāu mau hormoni āpau, nā mea ʻūpā, a me nā mea nui ʻē aʻe i haku ʻia me ka protein. ʻAʻole hoʻohana ʻia ka protein i wahie i ke kino ke ʻole pono.

Hana ʻia nā protein i loko o nā amino acid ʻokoʻa. ʻOiai hiki i ke kino ke hana i kekahi mau amino acid ma kāna iho, nui a nui nā amino acid i hiki ke hele mai i ka meaʻai wale nō. Pono ʻoe i nā ʻano amino acid no kou kino e hana pono.

ʻO ka nūhou maikaʻi ʻaʻole pono ʻoe e ʻai i nā amino acid āpau i ka manawa hoʻokahi. Hiki i kou kino ke hana i nā protein āpau mai nā meaʻai āu e ʻai ai a puni ka lā.

Nā kumuwaiwai olakino

ʻOiai ʻo ka ʻiʻo, ka iʻa, a me nā hua manu nā kumuwaiwai maikaʻi o nā amino acid pono, hiki nō hoʻi iā ʻoe ke kiʻi i nā protein mai nā kumuwaiwai e like me nā pi, soy, nut, a me kekahi mau hua. ʻO ka nui o nā protein e pono ai i kēlā me kēia lā e pili ana i nā ʻano like ʻole me kou ʻeleu, a me kou mau makahiki.

ʻOiai ke ulu nei o ka makemake nui o nā papaʻai protein kiʻekiʻe, ʻaʻole i lawa ka nui o nā noi e hōʻike ai he ʻoi aku ko lākou olakino a i ʻole hiki ke hoʻohuli i ka pohō kaumaha, e like me ka Mayo Clinic.

2. Kalepona

Mai hoʻokuʻu i ka pīhoihoi o ka haʻahaʻa-carb e hoʻopunipuni iā ​​ʻoe. Pono nā ʻōpelu i ke kino olakino. Mālama ʻo Carbs i kou kino, ʻo ia hoʻi kāu ʻōnaehana waena a me kou lolo, a pale aku i nā maʻi, e like me ka Mayo Clinic.

Pono nā Carbohidates e hoʻonui i 45 a 65 mau pākēneka o kāu huina i kēlā me kēia lā kalori, e like me ka.

Nā kumuwaiwai olakino

Ma mua o kou kiʻi ʻana i ka berena keʻokeʻo a i ʻole pasta, e hoʻomanaʻo i ke ʻano o ke kalebona āu e ʻai ai. ʻOi aku ke olakino o kekahi mau carbs ma mua o kekahi. Koho i nā hua piha, nā pi, a me nā mea kanu momona a me nā hua ma kahi o nā hua a me nā huahana me ka kō kō.

3. Nā momona

Loaʻa pinepine nā momona i kahi rap maikaʻi ʻole, akā ua hōʻike ʻia kahi noiʻi hou i nā momona momona he mea nui ia o ka papaʻai olakino.

Wahi a ke Kula Lapaʻau ʻo Harvard, kākoʻo ka momona i ka nui o nā hana o kou kino e like me ka lawe ʻana i ka wikamina a me ka mineral, ke kāpili ʻana i ke koko, nā hale kūkulu, a me ka neʻe ʻana o nā mākala.

ʻAe, kiʻekiʻe ka momona i nā calories, akā ʻo kēlā mau calories he kumu ikehu koʻikoʻi no kou kino.

Paipai ka 20 iā 35 a 35 mau pākēneka o kāu mau calorie o kēlā me kēia lā mai ka momona, akā manaʻo ʻia ka mālama ʻana ma lalo o 30 pākēneka o kāu mau calorie.

Hiki i nā momona olakino i kāu papaʻai ke kōkua iā ʻoe e kaulike i kou kō kō, hoʻoliʻiliʻi i kāu maʻi o ka maʻi puʻuwai a me ka maʻi diabetes 2, a hoʻomaikaʻi i ka hana o kou lolo. He anti-inflammatories mana lākou, a hoʻoliʻiliʻi paha lākou i kou maka o ka maʻi kō, a me ka maʻi ʻaʻai, a me ka maʻi ʻo Alzheimer.

Nā kumuwaiwai olakino

ʻO nā momona momona ʻole kaulana ʻole nā ​​omega-3 a me nā omega-6 fatty acid. He mea nui nā momona unsaturated no kou kino no ka mea hāʻawi lākou i nā waikawa momona kūpono ʻaʻole hiki i kou kino ke hana. Hiki iā ʻoe ke loaʻa i kēia mau momona olakino i nā nati, nā ʻanoʻano, nā iʻa, a me nā aila mea kanu (e like me ka ʻoliva, ka avocado, a me ka flaxseed). Hāʻawi ka ʻaila niu i nā momona i hoʻokumu ʻia i nā mea kanu i ke ʻano o nā triglycerides kaulahao waena e hāʻawi i nā pono olakino e like me ka wikiwiki o ka hoʻohana ʻana o nā meaola e like me ka mālama ʻana i ka wahie a me ka makemake.

Hōʻalo i nā momona trans a palena i kāu lawe ʻana i nā momona momona holoholona e like me ka waiūpaʻa, ka tī, ka ʻulaʻula, a me ka ʻaikalima.

4. Nā wikamina

He mea nui nā wikamina no ka pale ʻana i ka maʻi a noho i ke olakino. Pono ke kino i kēia mau micronutrients e kākoʻo i kāna mau hana. Aia he 13 mau wikamina pono e pono ai ke kino e hana pono, e like me nā huaora A, C, B₆, a me D.

He mea nui kēlā me kēia wikamina i ke kino, a me ka lawa ʻole o ia mau mea e hiki ai i nā pilikia olakino a me nā maʻi. ʻAʻole lawa nā ʻAmelika he nui i nā wikamina pono. Pono nā huamine no ka ʻike olakino, ʻili, a me nā iwi.

Hiki i nā Wikamina ke hoʻohaʻahaʻa i ka hopena o ka maʻi ʻaʻai a me ka maʻi hānai prostate, a he mana nui lākou i nā antioxidants. ʻO nā wikamina e like me ka wikamina C e hoʻonui i ka ʻōnaehana paleʻoniʻoni a kōkua i ke kino e hoʻōla.

Nā kumuwaiwai olakino

Inā ʻoe e ʻai i ka papaʻai like ʻole, kaulike kaulike i piha i nā mea kanu a me nā huaʻai, a loaʻa kahi papa hana digestive maʻamau a olakino hoʻi, ʻaʻole pono ʻoe e lawe i nā huamini.

5. Nā Minelala

E like me nā wikamina, kōkua nā minelala i ke kākoʻo i ke kino. Pono lākou no ka nui o nā hana o ke kino, e like me ke kūkulu ʻana i nā iwi ikaika a me nā niho, ka hoʻoponopono ʻana i kāu metabolism, a me ka noho hydrated pono. ʻO kekahi o nā minelala maʻamau ka calcium, ka hao, a me ka zinc.

Ma waho aʻe o ka hoʻoikaika ʻana i nā iwi, kōkua ke kalima i ka lawe ʻia ʻana o nā hōʻailona nerve, ka mālama ʻana i ke kahe o ke koko olakino, a me ka hōʻemi ʻana o nā mākala me ka hoʻomaha Kākoʻo ka hao i kou mau ʻulaʻula koko a me ka hana ʻana i ka homone, ʻoiai ʻo zinc e hoʻonui i kāu ʻōnaehana pale a me ka hōʻeha ʻana i ka ʻeha.

6. Wai

Hiki iā ʻoe ke hele no nā pule me ka ʻai ʻole, akā ʻaʻole hiki iā ʻoe ke noho ma mua o kekahi mau lā me ka wai ʻole. He mea koʻikoʻi loa ka wai no kēlā me kēia ʻōnaehana i kou kino. ʻO ia nō ka mea nui i hana ʻia ai ʻoe. Ma kahi o 62 pākēneka o kou kino kaumaha ka wai.

Hoʻomaikaʻi ka wai i kāu hana lolo a me kou ʻano. Hana ia i kahi mea haʻalulu a me kahi lubricant i ke kino. Mālama pū kekahi ia i nā toxins, lawe i nā meaʻai i nā hunaola, hydrate i ke kino, a pale i ka paʻa paʻa.

Hiki i ka make wai haʻahaʻa ke hoʻonāwaliwali iā ʻoe a hōʻino i kou.

Nā kumuwaiwai olakino

ʻAʻole pono ʻoe e chug i ka wai e hydrated. Hiki i nā hua a me nā mea kanu ke lilo i kumu waiwai. ʻO Munch ma luna o kahi milo a i ʻole i ka waipuna e noho hydrated.

ʻO ke ala ʻoi e ʻike inā hydrated pono ʻoe ke kala a me ka nui o kou mimi. Inā ʻaʻole pinepine a mimiki kou mimī a ʻaneʻane paha maopopo, pono ʻoe i ka wai hou.

Lawe aku

ʻO ka ʻai ʻana i kahi papaʻai like ʻole piha i nā huaʻai, nā mea kanu, nā protein pono a me nā momona, a me nā kīʻaha ke ala maikaʻi loa e lawa ai o kēia mau waiwai pono ʻeono a me ka mahele nui o nā mea ponoola. Pono kēia mau micronutrients a me nā macronutrients i kou kino e hana maʻamau a noho i ke olakino.