Aia kekahi pilina ma waena o kou kaumaha a me kāu mea e ʻai ai a inu ai? (Kaumaha a me ka ʻAi)

Ua manaʻo anei ʻoe i kahi kaumaha nui ma kou puʻuwai, ke kaumaha, ka mehameha, a i ʻole ka manaʻo ʻaʻole makemake e hana i kekahi mea? Ua kapa mākou i kēia ʻano ma ke ʻano lapaʻau he kaumaha, a i ʻole e like me ka ʻike ʻana o ka poʻe he nui, ʻo 'Kaumaha'. Manaʻo ka poʻe he nui ʻo ka lāʻau lapaʻau wale nō ka hopena no kēia. ʻOiaʻiʻo, ʻo ke kaumaha kahi ʻano e pono ai ka mālama ʻana i ke olakino. Akā ua ʻike anei ʻoe hiki i nā mea a mākou e ʻai ai a inu ai i kēlā me kēia lā ke loaʻa ka hopena nui i ko mākou hauʻoli a me ke olakino noʻonoʻo? Akā e hoʻomanaʻo, ʻaʻole kēia e ʻōlelo e hiki ke ho'ōla loa ʻia ke kaumaha. Akā me kāu mālama ʻana i ke olakino, ʻo ka mālama ʻana i kahi ʻai maikaʻi e kōkua iā ʻoe e hoʻōla koke.

Nā antioxidants e pale ai i nā hunaola lolo

I ka ʻōlelo maʻalahi, hana maoli ko mākou kino i nā ʻāpana i kapa ʻia ʻo 'free radicals'. Ke hōʻiliʻili lākou, hiki iā lākou ke hōʻino i nā cell o ko mākou kino, hoʻomākua koke iā mākou, a alakaʻi i nā maʻi ʻē aʻe he nui. Ua ʻike ʻia nā noiʻi ʻo kekahi o nā ʻōpū i maʻalahi loa i kēia hōʻino ʻo ia ko mākou lolo.

No laila, ʻoiai ʻaʻohe ala e hoʻōki loa ai i kēia mau ʻāpana hōʻino, hiki iā mākou ke hōʻemi i ko lākou hopena. ʻO ia kahi e komo mai ai nā meaʻai waiwai i nā antioxidants. Ua like kēia me nā kiaʻi e pale ana i kā mākou mau cell.

Nā kalapona 'akamai' e hōʻoluʻolu ai i ka noʻonoʻo

Ua pili pono nā kalapona, a i ʻole nā ​​​​starches, i ka kemika serotonin e hoʻohauʻoli ai. Manaʻo nā loea i kekahi manawa makemake koke mākou i nā mea ʻono ke haʻahaʻa ko mākou pae serotonin.

Akā ma ʻaneʻi pono kākou e akamai loa. Pono kākou e koho i nā 'akamai' a i ʻole nā ​​'kāpona paʻakikī' . Pono kākou e pale i nā 'kāpona maʻalahi' e like me nā keke, nā biscuits, a me nā mea inu kō. No ka mea, ʻo ka leʻaleʻa a lākou e hāʻawi mai ai he koke a mae koke.

• Nā Kalapona Akamai: Nā palaoa holoʻokoʻa e like me ka laiki ʻeleʻele, buckwheat, oats, bale, nā huaʻai hou, nā mea kanu, nā legumes e like me nā lentil, a me nā chickpeas.

Protein no ka ikehu a me ke kālele ʻana

ʻO nā meaʻai e like me ka pelehū, ka tuna, a me ka moa he waikawa amino i kapa ʻia ʻo tryptophan . ʻO kēia ka mea e kōkua ai i ka lolo e hana i ka serotonin i ʻōlelo ʻia ma luna. Ke pono ʻoe e noho kālele a me ka noʻonoʻo pono, he manaʻo maikaʻi e ʻai i kahi meaʻai waiwai i ka protein. E hoʻāʻo e hoʻokomo i ka protein i kāu mau meaʻai i nā manawa he nui i ka lā.

• Nā kumu maikaʻi o ka protein: nā pī, nā pi, nā lentil, ka pipi wīwī, ka tīhi momona haʻahaʻa, iʻa, ka waiū, ka moa, nā huahana soy, a me ka yogurt.

ʻO ka wikamina B a me ka ʻai Mediterranean

Ua ʻike ʻia ma kahi noiʻi ma Sepania ua ʻoi aku ka nui o ke kaumaha i nā kāne me ka lawe haʻahaʻa ʻana i ka huaora B folate (ʻoi aku ka poʻe puhipaka), a i nā wahine me ka lawe haʻahaʻa ʻana i ka huaora B12 (ʻoi aku ka poʻe puhipaka a ʻaʻole hoʻi e hoʻoikaika kino).

ʻAʻole kēia ka noiʻi mua e ʻike i kahi pilina ma waena o kēia mau huaora a me ke kaumaha. Eia nō naʻe, ʻaʻole maopopo i nā kānaka noiʻi inā paha ke kumu o ka kaumaha i nā hemahema o ka meaʻai, a inā paha ke kumu o ka kaumaha i nā hemahema o ka meaʻai ma ka ʻai pono ʻole ʻana.

No ke aha lā ke kumu, hiki iā kākou ke loaʻa maʻalahi kēia mau wikamina B ʻelua mai ka ʻai Mediterranean.

• Nā meaʻai waiwai i ka folate: Legumes (lentils, chickpeas), nati, nā hua he nui, a me nā mea kanu ʻōmaʻomaʻo ʻeleʻele (spinach, kale).
• Nā meaʻai waiwai i ka wikamina B12: ʻO nā huahana holoholona a pau me ka momona haʻahaʻa, e like me ka iʻa a me nā huahana waiū momona haʻahaʻa.

Ka mana o ka wikamina D mai ka lā

Ua ʻike anei ʻoe aia nā mea loaʻa o ka wikamina D ma ke kino holoʻokoʻa, me ko kākou lolo? Ua ʻike ʻia kahi noiʻi aupuni hou nei he nui ka poʻe me nā pae wikamina D haʻahaʻa e loaʻa i ke kaumaha. Manaʻo paha ʻoe ʻaʻole kēia he pilikia nui no ka mea ʻaʻole nui ka lā i ko kākou ʻāina. Akā, hiki i ka poʻe e hana ana i loko o ka hale i ka lā a pau a ʻaʻole nui ka lā ke loaʻa i kēia hemahema.

ʻOiai ʻaʻohe manaʻo maopopo e pili ana i ka nui o ka wikamina D āu e pono ai, ʻaʻole maikaʻi ka lawe ʻana i ka nui o ka wikamina D. Hiki iā ia ke hoʻopilikia i nā pae calcium a me ka hana o nā puʻupaʻa. No laila, inā kānalua ʻoe he hemahema kou, ʻoi aku ka maikaʻi o ke kipa ʻana i ke kauka no ka ʻōlelo aʻo.

Mai poina i kēia mau minelala ʻelua!

Selenium

Ua hōʻike nā noiʻi i kahi pilina ma waena o nā pae selenium haʻahaʻa a me nā loli o ke ʻano . ʻO ka nui i manaʻo ʻia no ka selenium no nā pākeke he 55 micrograms i kēlā me kēia lā. ʻOi aku ka maikaʻi o ka loaʻa ʻana o kēia mai ka meaʻai ma mua o nā mea hoʻohui.

• Nā meaʻai waiwai i ka selenium: Nā pī a me nā legumes, nā ʻiʻo lean, nā huahana waiū momona haʻahaʻa, nā nati (ʻoi aku hoʻi nā nati Brazil. Akā, mai ʻai pinepine i kēia mau mea a nui loa paha i ka manawa hoʻokahi, no ka mea, hiki ke loaʻa ka ʻawahia o ka selenium), nā meaʻai kai (oysters, clams, sardines, crab), a me nā palaoa holoʻokoʻa.

Nā ʻakika momona Omega-3

I kēia mau lā iho nei, ua ʻike nā kānaka ʻepekema he mea maʻamau ka Major Depressive Disorder i nā kaiāulu ʻaʻole i ʻai nui i nā omega-3 . A ua hōʻike ʻia nā noiʻi ʻē aʻe he nui ka poʻe e ʻai liʻiliʻi i ka iʻa (kahi meaʻai waiwai i nā omega-3) e loaʻa i ke kaumaha. Ma ke ʻano he bonus hou aʻe, he maikaʻi loa nā omega-3 no kou puʻuwai.

• Nā meaʻai waiwai i ka omega-3: Iʻa ʻaila (salmon, sardines, a me ka tuna), flaxseed, canola, a me nā ʻaila soybean, nā nati (ʻoi aku ka walnuts), a me nā lau ʻai ʻōmaʻomaʻo ʻeleʻele.

He mea nui nō hoʻi kou kaumaha a me kou nohona.

ʻOi aku ka nui o ka poʻe momona i ka loaʻa ʻana o ke kaumaha. A ʻoi aku ka nui o ka poʻe me ke kaumaha e lilo i momona. Manaʻo nā kānaka noiʻi ua pili kēia i nā loli i loko o ka ʻōnaehana pale a me nā hormones e kū mai ana me ke kaumaha.

ʻO ka mea pōmaikaʻi, ʻo ka hahai ʻana i kahi meaʻai momona, e like me kā mākou i kūkākūkā ai ma kēia ʻatikala, e kōkua iā ʻoe e mālama i kahi kaumaha olakino.

Eia kekahi, e hoʻomanaʻo he hopena pololei ka waiʻona a me nā lāʻau lapaʻau i kou ʻano a me kou hiamoe. ʻAʻole wale ia, akā inā ʻoe e lawe ana i ka lāʻau no ke kaumaha, hiki iā ia ke hōʻemi i ka pono o kēlā mau lāʻau. ʻO nā mea inu i loaʻa ka caffeine e like me ke kofe a me ke kī hiki ke hoʻomaha ʻoe a paʻakikī ke hiamoe i ka pō. He manaʻo maikaʻi e hoʻōki i ka inu ʻana i ka caffeine ma hope o ka hola 12 awakea.