Hiki iaʻu ke hoʻohana i nā wikamina no ka lilo kaumaha?

Anter

• ʻAʻole maʻalahi ka hoʻoliʻiliʻi kaumaha
• Nā hoʻopiʻi nui, hōʻike hōʻike wiwi
• ʻO Vitamin B12
• Wikamina D
• ʻO nā waikawa momona Omega-3
• Kalipuna
• Tī ʻōmaʻomaʻo
• Lawe aku

ʻAʻole maʻalahi ka hoʻoliʻiliʻi kaumaha

Inā maʻalahi ka maʻalahi o ke kaupaona e like me ka lawe ʻana i kahi mea hoʻopiha, hiki iā mākou ke noho ma ka moe a nānā iā Netflix ʻoiai e hana ana ka mea hoʻopiha i nā hana āpau.

I ka ʻoiaʻiʻo, ʻaʻole maʻalahi ka hōʻemi ʻana i lalo. E aʻo i ka ʻōlelo a ka poʻe loea e pili ana i nā wikamina a me ka pohō kaumaha.

Nā hoʻopiʻi nui, hōʻike hōʻike wiwi

Ke nānā pono ʻoe i nā papa waihona ma kāu hale kūʻai lāʻau kūloko, ʻike paha ʻoe i ka hoʻoliʻiliʻi kaumaha i hoʻomaikaʻi ʻia ma ke ʻano he keu pono o nā huahana. ʻO kahi laʻana, koi kekahi poʻe e hiki i ka wikamina B12, calcium, omega-3 fatty acid, a me nā kī kī kōmaʻomaʻo ke kōkua iā ʻoe e lilo i ka paona.

Loaʻa nā pōmaikaʻi i manaʻo ʻia mai "revving up your metabolism" a me "flipping a switch in your body" a "signaling your cells to burn fat."

Eia nō naʻe, ua loaʻa i nā ʻepekema iki nā hōʻike e kākoʻo i kēia mau koi pohō kaumaha.

ʻO Vitamin B12

Inā lawe ʻoe iā ia i ka pila pila a i ʻole loaʻa i kahi kuʻi kumukūʻai, mai manaʻo i kahi huaola B12 e hoʻonui i kāu metabolism a hoʻopau i ka momona. ʻAʻohe mea hōʻike i kēia manawa e paipai ia i ka hōʻemi kino.

Pono kou kino i ka wikamina B12 e kākoʻo i ka hana o kou aʻa a me nā hunaola a e hana i ka DNA. No ka loaʻa ʻana o kāu lāʻau o kēlā me kēia lā, koi ke Office of Dietary Supplement (ODS) me nā meaʻai i loaʻa ka huaʻai B12 i kāu papaʻai.

ʻO kahi laʻana, ʻai i ka palaʻai palaoa paʻa i paʻa i ka pā no ka ʻaina kakahiaka, he sanuata tuna no ka ʻaina awakea, a me ka frittata hua no ka ʻaina awakea. ʻO nā akepaʻa a me nā pāpaʻa he waiwai nui nā B12.

Pono ʻoe i ʻoi aku ka nui ʻo B12 inā inu nui ʻoe, loaʻa i ka mōʻaukala o ka anemia, he mea ʻai ikaika ʻole, ua ʻoki ʻia ke bariatric, a inā ʻoe e lawe i kekahi lāʻau e like me Metformin.

Wikamina D

Pono kou kino i ka wikamina D e omo i ka calcium a mālama i kou mau iwi ikaika. Akā ʻaʻole maopopo i ka poʻe loea e kōkua ia iā ʻoe e lilo i ka paona.

Ua ʻike ʻia kahi noiʻi ma 2014 i ka American Journal of Clinical Nutrition i ʻike ʻia ʻo nā wahine postmenopausal me ka kaupaona nui nāna i lawe i nā huaora D a loaʻa i ke olakino a i ʻole "hoʻopiha" nā pae o kēia mea momona i ka nui o ke kaupaona ma mua o nā wahine i hiki ʻole i kēia pae.

Akā pono hou ʻia kahi noiʻi hou e hoʻāʻo i kēia mau hopena a aʻo pehea ka hopena o ka huaʻai D i nā poʻe ʻē aʻe me ka momona.

Hāʻawi ka iʻa momona, e like me ka herring, mackerel, a me ke tuna, i nā mahele haʻahaʻa o ka wikamina D. Hana ʻia e kou kino ke hōʻike ʻoe i kou ʻili i ka lā.

E noʻonoʻo i ka hele wāwae ʻana a puni kāu kaiāulu e kiʻi i ka lā a me ka hoʻoikaika kino pū kekahi. Akā e hoʻomanaʻo, ʻo ka nui loa o ka puka ʻana o ka lā hiki ke hāpai i kāu makaʻu o ka pā ʻana o ka lā a me ka maʻi ʻaʻai. Palena i kou manawa i ka lā, a e ʻike pono e hoʻopili i ka sunscreen ma mua o ka hele ʻana i waho.

ʻO nā waikawa momona Omega-3

Hōʻike kekahi mau noiʻi e kākoʻo nā omega-3 fatty acid i ka pohō kaumaha - akā hiki koke ke kiʻi i nā hopena.

ʻOiai, ʻo ka omega-3 mau mea momona momona kahi mea hoʻohui i kāu papaʻai. Wahi a ka American Heart Association, hiki iā lākou ke pale i kou puʻuwai a me nā kīʻaha koko mai ka hōʻino a me ka maʻi. ʻO Salmon, mackerel, herring, trout Lake, sardines, a me nā tuna kahi waiwai nui o kēia nutrient.

E noʻonoʻo e ʻai i kēia iʻa i ʻelua mau manawa o ka pule ma ke ʻano he ʻāpana o kāu hoʻolālā ʻai olakino. E hoʻāʻo i ka ʻānai ʻana, ʻai ʻana, a i ka hoʻomoʻa ʻana, ma mua o ka palai ʻana iā lākou.

Kalipuna

E kōkua nā mea hoʻopiha calcium iā ʻoe e lilo i ka paona? Kuhi ka hapa nui o nā hōʻike i ka ʻole. Wahi a kekahi mau mea kākoʻo e hoʻonui ka calcium i ka haki o ka momona o kāu mau hunaola. ʻ suggestlelo kekahi e hiki paha iā ia ke hoʻopilikia i ka hiki i kou kino ke komo i ka momona mai nā meaʻai āu e ʻai ai.

Akā e like me ka ODS, ʻo ka hapa nui o nā hoʻokolohua hoʻokolohua ʻaʻole i loaʻa kahi pilina ma waena o ka lawe ʻana i ka calcium a me ka pohō kaumaha.

Pono kou kino i ka puna e kākoʻo i ke olakino o kou iwi, nā mākala, nā ʻalolo, a me nā kīʻaha koko.

No ka hoʻokō ʻana i ka pahuhopu ODS i koi ʻia i kēlā me kēia lā, e ʻai i nā mea momona momona e like me nā huahana waiū momona momona, nā lau uliuli, a me nā tofu. Haʻahaʻa kēia mau meaʻai i ka momona akā kiʻekiʻe i nā mea momona, e hoʻolilo iā lākou i mea hoʻohui akamai i kāu hoʻolālā kauna kaumaha.

Tī ʻōmaʻomaʻo

E like me ka hoʻowalewale e wili paha me kahi puke maikaʻi a me ke kīʻaha kī ʻōmaʻomaʻo - a i ʻole nā ​​kīʻaha kī ʻōmaʻomaʻo - ke hele wikiwiki a holo kaʻa paha e hoʻoheheʻe i ka momona mai kou waena.

Aia i loko o ke kī ʻōmaʻomaʻo nā antioxidant i hiki ke kōkua i ka pale ʻana i kou puʻuwai. Akā e like me ka mea i paʻi ʻia i loko o ka Cochrane Database o Systematic Reviews, ʻo ke kaumaha e hoʻoliʻiliʻi ana i ka hiki o nā kīʻaha kī ʻōmaʻomaʻo me he mea liʻiliʻi a pili ʻole i ka helu.

Lawe aku

ʻO ka hoʻokuʻu ʻana i ke kālā no nā huaora a i ʻole nā ​​mea hoʻopili ʻē aʻe e koi ana e kōkua i ka pohō kaumaha e hōʻemi pinepine i ka nui o kāu pēke ma mua o kou pūhaka.

Ma kahi o ke kūʻaiʻana i kēia huahana, e noʻonoʻo i ka hoʻolimalimaʻana i ke keʻena gym gym, kahi hou o nā kāmaʻa piʻi, a iʻole kahi papa hana mea kanu. ʻO ka māla kahi hoʻoikaika maikaʻi. Hiki iā ʻoe ke kuni i nā kalori i ke kanu ʻana, ka weuweu ʻana, a me ka hoʻoinu ʻana i kahi pā i piha i nā mea kanu momona.

Ke hiki mai ka manawa pāʻina, lawelawe i kāu makana homegrown me ka loaʻa ʻana o nā kumu protein a me nā hua piha. ʻO ka hoʻoikaika ʻana i nā mea hou aʻe a me ka ʻai ʻana i nā meaʻai i haʻahaʻa i nā calorie akā waiwai i nā mea momona nā ala maikaʻi loa e hoʻokō ai i kāu mau pahuhopu kaumaha.