Nā meaʻai e kōkua ai i ke aʻo ʻana

Haʻawina

Ma muli o ke komo o ka lolo i nā meaola mai ka meaʻai a mākou e ʻai ai, ʻaʻole ia he mea kupanaha manaʻo ʻia ka papaʻai he mea pili loa ke pili i ka kūleʻa a i ʻole kūleʻa i ke aʻo ʻana.

Hiki i kekahi mau meaʻai ke hoʻomaikaʻi i ka hana o ka loloe like me ka hoʻomanaʻo a me ka noʻonoʻo. Nā hana e pono ai no ke aʻo ʻana. Ma ka lima ʻē aʻe, he hopena ʻē aʻe paha kā kekahi.

ʻO kaʻai ʻana i kahi papaʻai momona i ka momona momona a kiʻekiʻe ma ka papa kuhikuhi glycemic (nā meaʻai e kumu ai nā kui i ke kō kō) hiki ke hōʻemi i ka ʻike hoʻomanaʻo a me ka noʻonoʻo. ʻO nā menus meaʻai wikiwiki kahi hiʻohiʻona maikaʻi o nā meaʻai e hōʻalo ai e hoʻolilo i nā kau aʻo i mea hua aʻe.

ʻAiʻai lolo maikaʻi

Nā meaʻai hou

E hauʻoli i ka lolo nimble i ke aʻo ʻana pono ʻoe i ka makakoho i nā meaʻai hou a pale i nā meaʻai i hoʻoponopono ʻia. Akā ʻo kekahi mau meaʻai hou e hōʻike ana i nā mea ʻoi aku ka maikaʻi ma mua o ke koena, e like me kēia:

Salemona

ʻO Salmon (a me nā iʻa momona āpau āpau) kahi kumu maikaʻi loa o ka omega 3 fatty acid EPA a me DHA. Pono nā mea ʻelua i nā hana o ka lolo. Aia kekahi mau noiʻi e hoʻopili i nā papaʻai momona i kēia mau momona momona me ʻoi aku ka noʻonoʻo a me nā hopena hōʻike maikaʻi aʻe.

Pāʻina

Ma waho aʻe o ka protein, hāʻawi pū nā hua i choline ma o kā lākou yolk. He māhuaola ʻo Choline kōkua i ka hoʻomohala a mālama i ka hoʻomanaʻo.

Nā mānoanoa holoʻokoʻa

No ka lolo e holo i ka piha piha, pono e hōʻoia i ka lako mau o ka glucose i ka lolo. ʻO ke ala ʻoi loa e hana ai i kēia ma o ka fiber i nā hua āpau. I kēia manawa, nui a hewahewa nā ala e hoʻonui ai i kāu lawe ʻana i nā hua āpau. E kuapo i ka palaoa keʻokeʻo me ka palaoa palaoa a pau i ka sanwika ʻai ʻo ia kekahi o lākou.

ʻOhi

Mahalo i kona momona i ka puluniu, mālama pono nā ʻō ʻō i ka lolo i nā wā hoʻopaʻa lōʻihi. ʻO ia kahi kumu maikaʻi o ka huaʻai E, B wikamina, potassium a me zinc. Kōkua kēia mau meaola i ka lolo e hana i ka piha.

ʻO Bayas

Aia kekahi mau noiʻi i hōʻike ʻia e hoʻomaikaʻi ka mauʻu strawberry a me nā blueberry i ka hoʻomanaʻo, ʻo ia ke kumu a pūʻulu meaʻai maikaʻi loa no ke aʻo ʻana a no ka manawa hōʻike paha.

ʻO nā mea kanu waihoʻoluʻu lahilahi

ʻO Tomato, ʻuala, kaʻuala, kāloti, spinach ... ʻO nā mea kanu o nā kala ikaika nā kumu maikaʻi loa o nā antioxidant. No ke aha he mea nui nā antioxidants e aʻo? Ma muli o ka ʻoiaʻiʻo mālama i nā pūnaewele lolo ikaika a olakino hoʻi.

Nā huahana waiū

Piha kēia pūʻulu meaʻai i nā protein a me nā huaola B (pono no kaʻiʻo lolo, neurotransmitters a me nā enzymes). Manaʻo ʻia ʻo ka waiū a me ka yogurt ka mea pono loa i nā huahana waiū e aʻo ma muli o kāna mahele lāʻau o nā protein a me nā waiʻohū (ke kumu o ka ikaika o ka lolo).

ʻIʻo lean

I ka pānaʻi no ka momona liʻiliʻi, hāʻawi nā ʻiʻo lean i ʻelua nā minelala e pono ai no ka noʻonoʻo a me ka hoʻomanaʻo pakahi: hao a me kiniki. Hiki i nā mea Vegetarians ke pani iā ​​ia me ka pī ʻeleʻele a me nā burger soy, kekahi o nā meaʻai holoholona ʻole e hāʻawi ana i ka hao nui loa. No ka loaʻa pono o kāna hao, hui i nā pīni ʻeleʻele me nā tōmato a i ʻole ka ʻulaʻula. ʻO Spinach kekahi kumu maikaʻi o kēia mineral.

ʻO nā ʻano olakino no ka lolo

Hoʻomaʻamaʻa ka poʻe i ka holo ʻana i ke kauwela

ʻAi ka lolo i nā meaola i ka mea a mākou e ʻai ai, akā he hana nui nō hoʻi nā hana olakino i ka mālama ʻana i kēia ʻōpū i ka piha piha. I kēia manaʻo mai haʻalele i ka manawa kūpono e hoʻoikaika kino. Ua hōʻike ʻia ka hoʻoikaika kino i mea e hoʻomaikaʻi ai i nā papa o nā haumāna.

Hoʻomaikaʻi ke mele i ka hoʻomanaʻo ʻana o nā haumāna. Akā ʻaʻole ʻo ka poʻe ʻōpio wale nō ka mea hiki ke pōmaikaʻi i ka lolo mai iā ia. Hiki i ka hoʻomaʻamaʻa mele ke hoʻonui i ka wikiwiki o ka lolo i nā mākua.

ʻO ka hiamoe liʻiliʻi a ʻoi paha ka mea nui i manaʻo ʻia he mea nui i ka ʻelemakule o ka lolo. E mālama i kou mākau lolo i ke ʻano, keu hoʻi ka noʻonoʻo, pono ʻoe i 7-9 mau hola o ka hiamoe i kēlā me kēia pō.

Noho manawa i nā wahi ʻōmaʻomaʻo a hoʻomaʻamaʻa i ka noʻonoʻo Hiki ke kōkua i nā haumāna e mālama i ko lākou nānā i ke kiʻekiʻe.

Nā ʻōlelo aʻoaʻo a me nā hana maʻalea no ke aʻo ʻana

Agua

  • E hōʻoia i ka loaʻa mau o ka wai ma ka lima iā noho hydrated.
  • Inā ʻoe e hoʻopaʻanaʻau i ka nui helu o nā manaʻo, hoʻopuni iā ​​ʻoe iho me lākou. Pehea? Kākau iā lākou ma nā pepa kāwili a kau iā lākou i nā wahi conspicuous i ʻāpana o kou ola i kēlā me kēia lā. ʻO kahi laʻana, ʻo ka pahu hau, ke aniani o ka lua, ka dashboard o kāu kaʻa ...
  • E noʻonoʻo e hoʻololi i kāu kaiaulu ke manaʻoʻoe ua pale loa. ʻO kahi wahi hou, me ka hopena o ka hoʻololi ʻana i ka ʻāina, ke ʻala a me ka hui, hiki ke kōkua iā ʻoe e refocus a e neʻe i mua.
  • Mai hoʻowalewale ʻia e ka meaʻai maikaʻi ʻole. Pili i nā meaʻai māmā (nā hua, nā ʻāpala, nā ʻalemona, a me nā mea ʻē aʻe) e kōkua i kou lolo e hana ma ka piha piha i nā wā hoʻopaʻa.

Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.