E kamaʻilio kākou e pili ana i nā meaʻai e kōkua ai i ka mālama ʻana i ka hauʻoli i loko o ka puʻuwai (Nā Meaʻai Hoʻoikaika Manaʻo)

ʻAʻole anei ʻoe e kaumaha wale i kekahi manawa? Huhū paha ʻoe i nā mea liʻiliʻi? Hopohopo paha ʻoe a hopohopo? I kekahi manawa, ʻaʻole mākou e noʻonoʻo iki i ia mea, akā hiki i ka meaʻai a mākou e ʻai ai i kēlā me kēia lā ke hoʻopilikia i kēia mau mea. Wahi a nā loea meaʻai hiki i ka meaʻai a mākou e ʻai ai ke hana a hoʻopau paha i ko mākou hauʻoli a me ka maluhia o ka noʻonoʻo i ka wā pōkole a me ka wā lōʻihi.

I ka ʻōlelo maʻalahi, ʻo ka mālama ʻana i ko mākou pae kō koko paʻa ma o nā meaʻai a mākou e ʻai ai i kēlā me kēia lā, a me ka mālama ʻana i kā mākou ʻōnaehana hoʻoheheʻe, ʻo ia hoʻi ko mākou ʻōnaehana gastrointestinal (GI), olakino, he mea nui loa ia no ko mākou hauʻoli noʻonoʻo a me ka ikehu kino. E noʻonoʻo, ke ʻai ʻoe i ka nui o ke kō, ka palaoa i hoʻomaʻemaʻe ʻia, a pēlā aku, piʻi koke kou pae kō koko a laila iho hou. Ua like ia me ka holo ʻana i kahi roller-coaster. Ke hana ʻia kēia, he mea maʻamau ka manaʻo ʻoluʻolu ʻole, huhū, a luhi. Pēlā nō, ke ʻai ʻole ʻoe ma muli o nā 'ʻai fad' pupule a kekahi poʻe e hana ai, pōloli ʻoe, a i ʻole ʻoe e inu ʻole i ka fiber a me ka wai a paʻa ka ʻōpū, hoʻopilikia ʻia kāu ʻōnaehana gastrointestinal. Hoʻopilikia pololei kēia i ko mākou ʻano.

Inā mākou e hoʻokō i kahi ʻano ʻai olakino i kēlā me kēia pule, i kēlā me kēia mahina, ʻaʻole wale mākou e kaʻawale mai nā maʻi, akā e ʻoi aku ka hauʻoli o mākou. Eia kekahi laʻana, kōkua nā meaolaola i loko o kekahi mau meaʻai i ka hoʻoponopono ʻana i nā pae o nā hormones e like me ka serotonin, ka mea e hauʻoli ai mākou. Pale nā ​​meaolaola ʻē aʻe i ka mumū i loko o ke kino a kōkua i ke kahe ʻana o ke koko i nā ʻōkana āpau.

6 mau meaʻai a me nā mea inu e hoʻonui ai i ka hauʻoli

ʻAe, e nānā kākou i nā meaʻai a me nā mea inu e lawe mai i ka hauʻoli i ka puʻuwai a hoʻomaikaʻi i ko kākou ʻano.

1. E ʻai i nā meaʻai waiwai i ka wikamina B12 a me ka waikawa folic (folate)

ʻO ka Vitamin B12 a me ka folic acid ʻelua mau huaora e kōkua i ka pale ʻana i nā maʻi o ko mākou ʻōnaehana nerve waena, nā maʻi naʻau, a me nā dementias e kū mai ana me ka ʻelemakule. Nui nā meaʻai ma Sri Lanka e hiki ke hui pū ʻia me kēia mau mea ʻelua.

• ʻO ka waikawa Folic ka mea i loaʻa pinepine ʻia i nā mea kanu ʻōmaʻomaʻo a me nā mea kanu (spinach, kale, spinach) a me nā legumes (peas, chickpeas, green beans, lentils).
• ʻO ka hapa nui o ka Vitamin B12 ka loaʻa ʻana ma ka ʻiʻo, ka iʻa, ka moa, a me nā meaʻai waiū.

E noʻonoʻo i ka maikaʻi o ka hoʻohui ʻana i kahi sipiniki i loko o ka paila lentil a ʻai pū me kahi ʻāpana iʻa a me ka laiki. A i ʻole, he kari moa me nā chickpeas. Me nā mea maʻalahi e like me kēia, hiki iā kākou ke loaʻa i kēia mau meaʻai waiwai ʻelua.

2. E hōʻoia e hoʻokomo i nā huaʻai a me nā mea kanu i kāu papaʻai.

He mau meaʻai nui nā huaʻai a me nā mea kanu i piha i nā huaora koʻikoʻi, nā minelala, a me nā antioxidants. Ua ʻike ʻia kahi noiʻi ʻo ka poʻe e ʻai ana ma ka liʻiliʻi he ʻelua lawelawe o nā huaʻai a me nā mea kanu i ka lā he 11% ka nui o ka loaʻa ʻana o ka maʻi puʻuwai ma mua o ka poʻe ʻaʻole. No laila, mai poina e hoʻokomo i nā ʻano huaʻai a me nā mea kanu like ʻole i kāu papaʻai i kēlā me kēia lā.

3. E ʻai i nā meaʻai waiwai i ka selenium i kēlā me kēia lā

He mineral koʻikoʻi ka Selenium e hana ana ma ke ʻano he antioxidant i loko o ko kākou kino. Ua ʻike ʻia e ka noiʻi ʻana ua pili paha ke kaumaha oxidative i loko o ka lolo i ke kaumaha iki a kaumaha iki i ka poʻe ʻelemakule. Hiki i ka Selenium ke kōkua i ka hōʻemi ʻana i kēia maʻi.

Pono kahi kanaka makua ma kahi o 55 micrograms o ka selenium i kēlā me kēia lā. E nānā kākou i nā meaʻai e hiki ai iā kākou ke loaʻa i kēia.

4. E ʻai iʻa i kekahi mau lā o ka pule.

Ua hōʻike ʻia kekahi mau noiʻi hou aku nei he haʻahaʻa ka pilikia o ka poʻe e ʻai mau ana i ka iʻa momona i waiwai i nā waikawa momona omega-3 i ka loaʻa ʻana o nā hōʻailona o ke kaumaha. He kūpono loa nā Omega-3 i ka mālama ʻana i nā kūlana e like me ke kaumaha postpartum.

5. E kiʻi i ka wikamina D i kēlā me kēia lā

ʻO ka liʻiliʻi o ka lā e hoʻohauʻoli a hoʻomaha iā ʻoe, ʻeā? Aia ke kumu no ia mea. Kōkua ka lā i ko mākou ʻili e hana i ka wikamina D. Ua hōʻike ʻia nā noiʻi he pilina ma waena o nā pae wikamina D haʻahaʻa a me nā maʻi naʻau e like me ka Seasonal Affective Disorder a me ka Major Depressive Disorder .

He kakaikahi loa nā meaʻai i loaʻa maoli ka wikamina D. No laila, ʻo ke ala maikaʻi loa, ʻo ia ka loaʻa ʻana o 15-20 mau minuke o ka ʻike ʻana i ka lā i ke kakahiaka , ʻai i nā meaʻai i loaʻa ka wikamina D, a inā pono, e lawe i kahi mea hoʻohui wikamina D e like me ke kauoha a kāu kauka. Hiki iā mākou ke loaʻa ka wikamina D mai nā iʻa ʻaila e like me ka sālemona a me ka tuna, nā yolks hua manu, a me ka waiū i hoʻonui ʻia me ka wikamina D, ka yogurt, a me nā cereals.

6. E ho'āʻo i kahi ʻāpana kokoleka ʻeleʻele.

ʻAe, ua lohe pololei ʻoe i kēlā. ʻO ka ʻai ʻana i kahi liʻiliʻi o ke kokoleka ʻeleʻele e hoʻoulu ai i ka hana ʻana o nā kemika 'manaʻo-maikaʻi' i kapa ʻia ʻo endorphins i loko o ko kākou lolo. ʻAʻole wale kēlā, he maikaʻi nō hoʻi ke kokoleka ʻeleʻele no ka puʻuwai. Kōkua nō hoʻi ia i ka pale ʻana i ka momona mai ka hōʻiliʻili ʻana i loko o nā kīʻaha koko. Akā e hoʻomanaʻo, ʻaʻole ʻo ke kokoleka waiū ka mea kiʻekiʻe i ke kō, akā ʻo ke kokoleka ʻeleʻele me ka pakeneka koko kiʻekiʻe e kūpono no kēia.

Nā meaʻai a me nā mea inu e hoʻohauʻoli ai iā ʻoe

E like me nā meaʻai e hauʻoli ai kākou, aia nō hoʻi nā meaʻai e hoʻohauʻoli ai iā kākou a hoʻonāukiuki i ko kākou naʻau. E nānā kākou i ke ʻano o lākou a pehea e hiki ai iā kākou ke makaʻala iā lākou.

ʻO ka mea hope loa, e hoʻomanaʻo, ʻo ka mea a mākou e ʻai ai e pili pololei ana i ko mākou kino a me ko mākou noʻonoʻo. ʻO ka ʻai kaulike a momona hoʻi ke kī maikaʻi loa i ke kino olakino a me ka noʻonoʻo hauʻoli. Inā he mau loli lōʻihi kou i kou ʻano, a inā he mau hōʻailona o ke kaumaha kou, e ʻike pono i kāu kauka no ka ʻōlelo aʻo .