Pehea e kūkulu ai i ka hilinaʻi iā ʻoe iho ma o ka meaʻai? (ʻAi no ka hilinaʻi)

Ke manaʻo nei ʻoe i kekahi manawa ʻaʻole ʻoe i lawa, ʻaʻole ʻoe makemake e hana i kekahi mea, a ua hāʻule kou hilinaʻi iā ʻoe iho i ka ʻole? Manaʻo pinepine mākou ʻo kēia no nā mea e hana nei i ko mākou ola, nā pilikia ma ka hana, a i ʻole nā ​​​​​​mana o waho ʻē aʻe. Akā ua ʻike anei ʻoe he hiki kupaianaha ka meaʻai a mākou e ʻai ai i kēlā me kēia lā e kāohi i ko mākou hauʻoli, ka maluhia o ka noʻonoʻo, a me ka hilinaʻi iā ʻoe iho? ʻAe, he ʻoiaʻiʻo. ʻO ka mea a mākou e ʻai ai e hoʻopilikia pololei i ko mākou lolo.

ʻO ka pilina ma waena o nā hormones hauʻoli o ka lolo, 'DOSE', a me ka meaʻai

I ka ʻōlelo maʻalahi, aia i loko o ko kākou lolo nā ʻelele kemika e hoʻohauʻoli ai iā kākou, e mālie ai, a e hilinaʻi hoʻi. Kāhea mākou i kēia mau mea ʻo 'nā hormones hauʻoli'. ʻEhā ʻano nui o kēia mau hormones. ʻO lākou ʻo Dopamine, Oxytocin, Serotonin, a me Endorphins. Ua hui pū ʻia nā leka mua o kēia mau mea ʻehā e hana i ka huaʻōlelo 'DOSE'.

Ke hana ʻia kēia mau hormones 'DOSE' i loko o ko kākou kino i nā nui kūpono, hauʻoli kākou, hoʻomaha, māʻona, a hilinaʻi hoʻi. No laila, ʻo kekahi o nā mea maikaʻi loa e hiki ai iā kākou ke hana e hoʻonui i ka hana ʻana o kēia mau hormones, ʻo ia ka ʻai ʻana i ka meaʻai momona.

No laila, he aha nā meaʻai e kōkua ai i ka hana ʻana i kēia mau hormones 'DOSE'? ʻO nā meaʻai e like me Omega-3s, Magnesium, Vitamin C, Thiamine (Vitamin B1), Folate (Vitamin B9), a me Selenium nā mea nui no kēia.

5 mau ʻano ʻai e kūkulu ai i ka hilinaʻi

ʻAe, e nānā kākou pehea e hiki ai iā kākou ke hoʻohui i kēia mau meaʻai i kā kākou papaʻai a hoʻonui i ko kākou hilinaʻi iā kākou iho. Eia kekahi mau ʻanuʻu maʻalahi hiki iā ʻoe ke hahai.

1. E hoʻopiha i kou lā me nā huaʻai a me nā mea kanu hou.

He mea kēia a kākou a pau i lohe ai ma mua. Akā, pono kākou e hoʻomaopopo i ka ʻoiaʻiʻo ʻepekema ma hope ona. Ua ʻike ʻia e ka noiʻi ʻana he kiʻekiʻe aʻe ka ʻoluʻolu a me ka hauʻoli o ka poʻe e ʻai ana i nā huaʻai a me nā mea kanu i nā lā 6 a 7 paha o ka pule.

E hoʻokomo pū i nā huaʻai a me nā mea kanu o nā kala like ʻole i kāu meaʻai.

• ʻO ka Folate a me nā huaora B i loaʻa i nā mea kanu ʻōmaʻomaʻo (spinach, kale) a me nā hua citrus (ʻalani, tangerines, limes) e kōkua i ka hana ʻana o ka serotonin.
• ʻO ka wikamina C, i loaʻa i nā hua e like me ke kiwi, nā ʻalani, a me ka guava , ua kapa ʻia hoʻi ʻo ia ka hormone aloha.He mea nui ia no ka hana ʻana o ka oxytocin .

2. Mai poina i nā meaʻai waiwai i ka omega-3

He mea maikaʻi loa nā waikawa momona Omega-3 no ko kākou ʻōnaehana nerve waena. Kōkua lākou i ka hoʻomaikaʻi ʻana i ke ʻano, hoʻēmi i ke kaumaha, a hoʻomaikaʻi i ka hana o ka lolo.

ʻO ka ʻai ʻana i ka iʻa ma ka liʻiliʻi ʻelua i ka pule he ala maikaʻi loa ia e loaʻa ai nā omega-3. ʻO nā iʻa ʻaila e like me ka salmon, mackerel, a me nā sardines nā koho maikaʻi loa. Eia kekahi, ua waiwai pū nā walnuts, nā hua flax, a me nā hua chia i nā omega-3.

3. E hana kākou i kahi papa inoa o nā meaʻai e lawe mai ai i ka 'Hilinaʻi'

I ka manawa aʻe e hele ai ʻoe i ka hale kūʻai meaʻai, e noʻonoʻo e kaupalena i kāu ʻai ʻana i nā meaʻai i hoʻopili ʻia a hana ʻia. Akā, e hoʻohui i kēia mau meaʻai olakino a hoʻoikaika i ka hilinaʻi i kāu papa inoa.

4. E hoʻohui i kahi mea ʻala i kāu meaʻai.

ʻAʻole wale i ka wā e hoʻoikaika kino ai kākou, akā i ka wā e ʻai ai kākou i kahi mea ʻala, hoʻokuʻu ko kākou kino i nā hormones i kapa ʻia ʻo endorphins. He mau lāʻau ʻeha kūlohelohe nā Endorphins e kōkua i ka hoʻēmi ʻana i ke kaumaha a kūkulu i ka hilinaʻi iā ʻoe iho. No laila, mai makaʻu e hoʻohui i kahi mea ʻala iki i kāu meaʻai. ʻO kahi mea e like me ka mea ʻala chili ʻala, kahi iʻa ʻala, a i ʻole ka curry mea kanu e kōkua i ka hoʻokiʻekiʻe ʻana i kou ʻano.

5. He mea nui nō hoʻi ke ʻano o kāu ʻai ʻana!

ʻAʻole ia e pili ana i ka ʻai ʻana i ka meaʻai momona wale nō, akā, ʻo ke ʻano o kā mākou ʻai ʻana a me ke kaiapuni a mākou e noho nei e hoʻopilikia pū i ko mākou olakino noʻonoʻo.

• E ʻai pū me nā mea aloha: ʻOi aku ka hauʻoli i ka ʻai ʻana me ka ʻohana a me nā hoaaloha maikaʻi loa ma mua o ka ʻai hoʻokahi.
• Nā meaʻai e hoʻihoʻi mai i nā hoʻomanaʻo hauʻoli: Aia kekahi mau meaʻai e hoʻihoʻi mai i nā hoʻomanaʻo hauʻoli o ko kākou wā kamaliʻi. E noʻonoʻo i kahi pāʻina a kou makuahine i hana ai nou. ʻO ka hana hou ʻana a me ka ʻai ʻana i kēlā pāʻina olakino hiki ke lawe mai i kahi manaʻo nostalgia. Akā e hoʻomanaʻo, e noho mamao mai nā meaʻai kiʻekiʻe i ke kō . Akā, e koho i kahi mea olakino e like me kahi ʻāpana berena me ka maiʻa a me ka pata pīnati a kou makuahine i hana ai.

No laila, e koho pono i kāu meaʻai a hoʻoikaika i kou hilinaʻi iā ʻoe iho. Hiki iā ʻoe ke hoʻokō i nā hopena nui me kahi hoʻololi liʻiliʻi.