Makemake mākou a pau i nā manawa hoʻolauleʻa e like me ka Makahiki Hou a me ka Kalikimaka. Akā ke noʻonoʻo ʻoe i ka wikiwiki o ka hana, ka wikiwiki, ke kaumaha, a me ka hiki ʻole ke kāohi i kāu meaʻai e hele pū me ia, hiki ke manaʻo he mea kaumaha iki, ʻeā? ʻAʻole ʻoe makemake e ʻae i kēia kaumaha a me ka piʻi ʻana o ke kaumaha e hōʻino i kāu leʻaleʻa hoʻolauleʻa. I kēia lā, e kamaʻilio kākou e pili ana i nā ʻano ʻai e hiki ke kōkua iā ʻoe e hoʻomaikaʻi i kou ʻano ke kaumaha ʻoe, a me ke kōkua iā ʻoe e kāohi i kou kaumaha. E kōkua kēia iā ʻoe e mālie a hoʻomaha i ka wā hoʻolauleʻa.
Pehea ka hopena o ke kō koko i kou hauʻoli?
ʻO ke ala maikaʻi loa e hoʻoponopono ai i nā pilikia a me nā kuleana o ka wā hoʻomaha, ʻo ia ka mālama ʻana i kou ʻano a me kou ikehu i paʻa. ʻAʻole wale ʻoe e māmā, akā e emi ana hoʻi kou ʻai nui ʻana.
I ka ʻōlelo maʻalahi, ke koho mākou i nā meaʻai e komo maʻalahi i ko mākou kino, e noho like ko mākou pae kō koko, ma kahi o ka piʻi a iho koke . He kōkua nui kēia i ka kaohi ʻana i ko mākou mau manaʻo. E noʻonoʻo i ka iʻa a i ʻole ka moa curry me ka laiki bran, a i ʻole kekahi mea e like me ka lentil stew me ka berena kurakkan, a i ʻole ka stew o nā chickpeas a i ʻole nā pīni ʻōmaʻomaʻo. ʻO kēia nā kalapona maikaʻi a i ʻole nā kalapona i hui pū ʻia me ka protein e pono ai mākou e koho.
Akā, ke ʻai mākou i nā meaʻai i hoʻoheheʻe koke ʻia, e like me nā keke a me nā bun i hana ʻia mai ke kō, ka palaoa berena, piʻi koke ko mākou pae kō koko a laila hāʻule koke. Ke hāʻule ko mākou pae kō koko, hoʻomaka mākou e huhū, hopohopo, a pōloli loa . A laila, lawe mākou i kahi ʻāpana kokoleka a i ʻole kahi candy e hele mai ana iā mākou. ʻO kēia ke kumu e paʻa ai mākou i loko o kahi pōʻaiapuni o nā pae kō koko kiʻekiʻe a haʻahaʻa.
ʻO ke Kemika 'Manaʻo-Maikaʻi' - E Hoʻohauʻoli i Ko Kākou Manaʻo me Serotonin
Hiki i nā meaʻai kiʻekiʻe-protein ke kōkua iā ʻoe e hoʻemi i ke kaumaha, akā, ʻaʻole lākou e hoʻohauʻoli iā ʻoe. ʻO kēia no ka mea, pono i ko mākou kino kahi kemika i kapa ʻia ʻo serotonin, ka mea e hoʻohauʻoli ai iā mākou.
I ka ʻōlelo maʻalahi, ʻo ka "Serotonin" kahi "kemika hauʻoli" i loko o ko kākou lolo.
ʻO ka mea maka e pono ai no ka hana ʻana i kēia `Serotonin` ʻo ia ka waikawa amino `Tryptophan`. Ua like nā kalapona me ke kaʻa e lawe ana i kēia `Tryptophan` i ka lolo. Ke emi iho kou pae kō koko, ʻo ia hoʻi ke emi iho ka nui o nā kalapona, e emi pū ana ka nui o `Tryptophan` e hele ana i ka lolo. ʻO ka hopena? Hāʻule koke kou ʻano.
ʻO kaʻoiaʻiʻo, ua ʻike ʻia e ka noiʻi ʻana ʻo ka hahai ʻana i kahi papaʻai haʻahaʻa loa-carb no ʻelua pule wale nō e hoʻonui ai i ka luhi i nā pākeke momona a hoʻemi i ko lākou makemake e hoʻoikaika kino.
ʻO kahi kemika i kapa ʻia ʻo 'Serotonin' e pale aku i ka piʻi ʻana o ke kaumaha. Pehea lā e hana ai kēlā? Ke ʻai nui ʻoe, hoʻouna ia i ka hōʻailona "ua lawa" (māʻona) i ka lolo, a hoʻemi pū ia i kou makemake e ʻai.
E kāohi kākou i nā loli o ka naʻau i hoʻokumu ʻia e ke kaumaha.
ʻŌlelo pinepine mākou e noho mamao aku mai nā kalapona momona a maʻalahi. Akā ke manaʻo ʻoe i ke kaumaha a huhū paha i ke ao, pono ʻoe i kahi hopena wikiwiki.
"Inā ʻoe e kaumaha ana i ke ao, e ʻai i kahi meaʻai māmā liʻiliʻi he mau kalapona wale nō," wahi a nā loea. ʻO kēia no ka mea ʻo ka ʻai ʻana i ka protein me nā kalapona e hoʻopilikia i ka hana ʻana o ka serotonin. Hoʻolohi nā meaʻai momona kiʻekiʻe i ka ʻai ʻana.
Ke kaumaha ʻoe, ʻo ka ʻai ʻana i kahi kō maʻalahi a hiki ke hoʻoheheʻe koke ʻia, a i ʻole ka carbohydrate, ʻo ia ke ala maoli o kou kino e hoʻoponopono ai i kēlā kaumaha. Akā e hoʻomanaʻo, mai hoʻohui i ka protein a i ʻole ka momona iā ia.
ʻO ke ala maikaʻi loa e hoʻokele ai i kēia ʻano kaumaha o ke awakea, ʻo ia ka ʻai ʻana i kahi meaʻai māmā o nā kalapona haʻahaʻa momona a hiki ke ʻeli koke ʻia . Eia kekahi laʻana, he ʻuala i hoʻolapalapa ʻia, he popcorn paʻakai, he biscuit cracker momona haʻahaʻa, a i ʻole he cereal momona haʻahaʻa i kiʻekiʻe i ka fiber.
Ma kahi o 20 mau minuke ma hope o ka ʻai ʻana i kēia, hoʻomaka kou lolo e hana i ka `Serotonin`, ka mea e kaohi ana i ka makemake e ʻai i kēlā mau meaʻai kiʻekiʻe i ke kō a me ka momona. No laila, i kēlā mau manawa, e ʻai i kahi meaʻai māmā liʻiliʻi e like me kēia a hoʻowalewale iā ʻoe iho ma ka hana ʻana i kahi mea ʻē aʻe āu e makemake ai.
ʻO nā meaʻai koʻikoʻi ʻē aʻe a me nā hana maʻamau e mālama ai i ka puʻuwai hauʻoli
Ma waho aʻe o nā kalapona, ua hōʻike ʻia e ka noiʻi e hiki i kekahi mau meaʻai ʻē aʻe a me nā ʻano olakino ke kōkua i ka mālama ʻana i ko mākou ʻano a, i kekahi ʻano, e hōʻoluʻolu i ke kaumaha.
| ʻĀpana meaʻai | Nā ʻano meaʻai hiki iā mākou ke kūʻai |
|---|---|
| Nā waikawa momona Omega-3 | ʻO kēia nā ʻano iʻa maʻamau (e like me ka sālemona, mackerel, tuna, sardines), flaxseed, nā nati e like me ka cashews, a me nā mea kanu lau ʻōmaʻomaʻo ʻeleʻele. |
| Wikamina B-12 | ʻO nā ʻiʻo a me nā iʻa momona haʻahaʻa, nā meaʻai waiū momona haʻahaʻa. |
| Selenium | Nā meaʻai kai, nā nati, nā ʻiʻo wīwī, nā palaoa piha, nā pī, nā meaʻai waiū momona haʻahaʻa. |
E ʻai pinepine i nā meaʻai liʻiliʻi.
ʻO ka ʻai ʻana i kekahi mau meaʻai liʻiliʻi o nā meaʻai olakino i ka lā a pau e hiki ke kōkua i ka mālama ʻana i kou pae kō koko. Hiki i kēia ke kōkua i ka pale ʻana i nā loli o ka naʻau i hoʻokumu ʻia e ka meaʻai. E ho'āʻo e ʻai i kahi meaʻai liʻiliʻi a i ʻole kahi meaʻai māmā i kēlā me kēia ʻekolu a ʻehā hola .
Nā ʻōlelo aʻoaʻo hou aʻe e kāohi ai i ka piʻi ʻana o ke kaumaha i ka wā hoʻomaha
ʻO ka ʻai ʻana i kahi meaʻai olakino i ka wā hoʻolauleʻa ʻaʻole wale ia e hoʻoikaika i kou ʻano akā e kōkua pū iā ʻoe e kāohi i ka piʻi ʻana o ke kaumaha. E hoʻāʻo i kēia mau ʻōlelo aʻoaʻo.
- Mai hoʻokuʻu i ka ʻaina kakahiaka! Inā ʻoe e hoʻokuʻu i ka ʻaina kakahiaka, ʻaʻohe mea āu e ʻai ai i ke koena o ka lā e holo pono. Ua hōʻike ʻia nā noiʻi he ʻoi aku ka maikaʻi o nā naʻau a me nā pae ikehu o ka poʻe e ʻai ana i ka ʻaina kakahiaka i ka lā holoʻokoʻa.
- E inu i ka wai nui. ʻO ka hōʻailona mua o ka make wai, ʻo ia ka luhi. Inā ʻoe e luhi ana, e inu i hoʻokahi a ʻelua paha kīʻaha wai ma mua o ka hōʻea ʻana i kēlā pahu lole e ʻike ai inā pōloli mau ʻoe.
- E inu i ka waiū momona. Loaʻa iā ia ka waikawa amino hoʻoikaika lolo ʻo "Tryptophan" a me nā kalapona kūlohelohe e kōkua i ka lawe ʻana iā ia i ka lolo. He mea inu maikaʻi nō hoʻi ka waiū e hoʻomaʻū hou i ke kino ma mua a ma hope o ka hoʻoikaika kino.
- E noho mamao aku mai ka waiʻona i ka wā o nā ʻahaʻaina. ʻOiai ʻo ka inu ʻana i ka waiʻona e hoʻomaha ai ʻoe no ka manawa pōkole, hiki iā ia ke hoʻopilikia i kou hiamoe, hoʻonui i ke kaumaha, a hoʻonui i ka hopohopo. ʻAʻole ia he ala maikaʻi e hoʻomaikaʻi ai i kou ʻano.
- Ma kahi o ke kokoleka momona kiʻekiʻe a me nā bisiketi, e mālama i nā kuki momona haʻahaʻa, popcorn, a me nā kuki paʻakai ma ka papa ʻaina.
Leka Lawe-Home
- He mea nui loa ka mālama ʻana i nā pae kō koko paʻa no ka mālama ʻana i kou ʻano i ke kūlana maikaʻi. No ka hana ʻana i kēia, e koho i nā kalapona i maʻalahi ke ʻeli a loaʻa nā palaoa piha.
- He mea nui nā kalapona no ka hana ʻana o ka kemika hauʻoli ʻo "Serotonin" i loko o ka lolo.
- Ke manaʻo ʻoe i ka makemake e ʻai ma muli o ke kaumaha, e kaohi iā ia ma ka ʻai ʻana i kahi meaʻai māmā liʻiliʻi me ka momona haʻahaʻa.
- E hoʻohui i nā meaʻai waiwai i ka omega-3, ka huaora B-12, a me ka selenium (iʻa, nā nati, nā greens, nā meaʻai waiū) i kāu meaʻai.
- ʻO ka ʻai ʻana i ka ʻaina kakahiaka, ka inu ʻana i ka wai he nui, a me ka pale ʻana i ka waiʻona he mea nui loa ia no kou olakino noʻonoʻo a me ke kino.
- Inā hoʻomau ʻoe i nā pilikia o ka naʻau a i ʻole ke kaumaha ma muli o ka hahai ʻana i kēia mau ʻōlelo aʻoaʻo, e kamaʻilio me kāu kauka e pili ana i ia mea.
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