Hoʻomaʻamaʻa e hoʻoikaika i nā iwi a me nā hui

Anter

• He aha e ʻai ai
• Nā hoʻoikaika kino maikaʻi loa

No ka hoʻoikaika ʻana i nā iwi a me nā hono ua ʻōlelo ʻia e ʻai i nā meaʻai i loko o ka puna a ʻoiai ʻo ka waiū a me ka tī ka mea i ʻike nui ʻia, aia kekahi mau kumuwaiwai ʻē aʻe ma mua o nā huahana waiū, e like me nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka milo a me ka broccoli a me nā nati e like me nā nati a me nā pī.

Akā ma waho o ka ʻai ʻana i kēia mau mea ʻai e paipai ʻia e hana i ka hoʻoikaika kino, akā ʻaʻole ia he ʻano hoʻoikaika i hōʻike ʻia no ka mea e loaʻa ai ke kalima a hoʻoliʻiliʻi kēia i ka nui o ka iwi, nā hana e makemake ai i ka hoʻoliʻiliʻi o nā mākala pololei ma kahi āu e makemake ai e hoʻoikaika.

ʻO kahi laʻana, inā pono ka mea e hoʻoikaika i nā iwi o ka wāwae, maikaʻi ke hele wāwae, akā ʻoi aku ka hopena o ka holo ʻana, ʻoi aku ka maikaʻi. Eia nō naʻe, inā nāwaliwali loa ke kanaka a aia ka makaʻu o ka hina ʻana, ʻaʻole paha ke holo ke koho ʻoi aku ka maikaʻi, a ʻo ia hoʻi ke ʻano o ke kūʻau kino a i ʻole nā ​​hoʻomaʻamaʻa hoʻomaʻamaʻa kino ka mea kūpono loa.

He aha e ʻai ai

Pono e hoʻopukapuka i ka ʻai ʻana o ka calcium, inā hiki, i nā pāʻina āpau o ka lā. ʻO kahi makemake i nā meaʻai i hoʻonui ʻia me ka calcium he ala maikaʻi loa ia e puka aku ai, akā hiki paha i ke kauka ke ʻōlelo aku e hoʻohana i nā mea hoʻopihapihaʻai o ka calcium a me ka huaola D e pale a mālama ʻana i ka osteoporosis.

ʻO kekahi mau meaʻai e waiwai ana i ka calcium he sardine, tofu, nā nati Brazil, pīni, okra a me nā plum. Hiki iā ʻoe ke ʻike i ka nui o ka puna i kēia mau meaʻai ma aneʻi.

Ke ʻai nei i kēia mau meaʻai, ʻaʻole pono ʻoe e inu i ka kofe, coca-cola a i ʻole ʻai i ka kokoleka no ka mea hiki ke hoʻopilikia ka caffeine i ka lawe ʻana o ka calcium, no laila pono ʻoe e kali ma kahi o ka hapalua hola e loaʻa kahi kīʻaha kope ma hope o ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.

Eia hou, he mea nui nō hoʻi e hōʻike i ka lā i ke kakahiaka nui i pili nā kukuna o ka lā i ka ʻili, no ka hana ʻana i ka wikamina D e kōkua pū ai hoʻi i ka hoʻoikaika ikaika ʻana o ka iwi. I kēia hihia, pono ʻoe e "loaʻa ka lā" me ka ʻole o ka pale o ka lā a i ʻole e holo i ka makaʻu o ka puhi ʻana i kou ʻili a loaʻa ʻole i ka maʻi ʻaʻai ʻili, makemake mau ʻoe i nā hola o ke kakahiaka, a hiki i ka 10 am a i ke awakea o ke awakea, ma hope o 16.

Nā hoʻoikaika kino maikaʻi loa

ʻO nā hana maikaʻi loa e hoʻoikaika ai i nā iwi ka mea e alakaʻi ai i ka hōʻemi ʻana o nā mākala akā he hopena pololei ia i ka iwi, no laila ʻo nā mea āpau i loko o ka wai e like me ka ʻauʻau ʻana, hydrotherapy a me nā aerobics wai ʻaʻole kūpono.

ʻO nā hana hoʻoikaika kino e like me ka hoʻomaʻamaʻa ʻana i ke kaupaona, ka holo māmā ʻana a me nā hana Pilates he koho maikaʻi loa e hana i ke kōpaʻa o ke koko e nā iwi e hoʻoikaika ana iā lākou. Eia kekahi, hoʻoikaika lākou i nā hono, pale i ka ʻeha a me nā kaulike ʻole.

E nānā hou aʻe i nā ʻōlelo aʻoaʻo a me ka hoʻoikaika kino i kā mākou wikiō ma lalo: