Nā Meaʻai Hoʻonui Manaʻo: E kamaʻilio kākou e pili ana i kēia?

Loaʻa iā kākou a pau nā manawa i ko kākou ola ke manaʻo nei kākou ua pilikia kākou, ʻeā? I ia mau lā, huhū kākou i ka mea liʻiliʻi loa, kaumaha kākou, a ʻaʻole makemake kākou e hana i kekahi mea. Malia paha no kou pōloli ʻana, a i ʻole ua nele kou kino i kahi meaʻai. Akā, ua ʻike anei ʻoe he hiki kupaianaha kekahi o nā meaʻai a kākou e ʻai ai ke hoʻomaikaʻi i ko kākou ʻano?

Ke aʻo nui nei ka ʻepekema e pili ana i ke ʻano o ka hopena o ka meaʻai i ko mākou ʻano. Akā, ʻo ka mea a mākou i aʻo ai a hiki i kēia manawa ua hāʻawi mai iā mākou i kekahi mau hōʻailona maikaʻi. I ka ʻōlelo maʻalahi, ʻo nā loli i ka meaʻai a mākou e ʻai ai e hoʻopilikia i ke ʻano, ke kemika, a me ka hana kino o ko mākou lolo. Hoʻopilikia kēia i ko mākou ʻano a me ko mākou ʻano. No laila, e nānā kākou pehea e hiki ai i ka meaʻai ke kōkua iā mākou e mālama i kahi kūlana hauʻoli.

Hiki i ka meaʻai ke kōkua iā ʻoe e hoʻonui i kou hauʻoli

E hoʻāʻo e hoʻokomo i nā manaʻo he nui ma lalo nei i kou ola e like me ka hiki. E lawe mai kēia i nā pono nui ʻaʻole wale i kou ʻano, akā i kou olakino holoʻokoʻa.

1. E hoʻomaʻamaʻa anei kākou i ka ʻai ʻana i ka iʻa?

E hoʻohui i nā waikawa momona omega-3 i kāu meaʻai. Loaʻa kēia mau mea i loko o ka iʻa a me kekahi mau mea kanu. Ua ʻike nā kānaka noiʻi he mea hoʻopaʻa manaʻo kēia mau omega-3 a he kuleana nui i ka maikaʻi o ka noʻonoʻo.

E noʻonoʻo i kēia: Ua ʻike ʻia kahi noiʻi hou e pili ana ka ʻai ʻana i ka iʻa i ke olakino noʻonoʻo maikaʻi aʻe. Ua ʻike pū ʻia hoʻi i ka wā e loaʻa ai i ka waiū umauma o nā makuahine hou nā pae haʻahaʻa o DHA (kahi omega-3 i loaʻa i ka iʻa), ʻoi aku ka nui o ka pilikia o ka loaʻa ʻana o ke kaumaha postpartum.

Inā ʻaʻole ʻoe makemake i ka ʻai ʻana i ka iʻa, hiki iā ʻoe ke huli i nā mea kanu i waiwai i ka omega-3s. He kumu maikaʻi loa ka flaxseed lepo . ʻO ka hoʻohui ʻana i kahi punetune o ka flaxseed lepo i kāu papaʻai i ka lā he palekana no ka hapa nui o ka poʻe. Eia nō naʻe, inā hāpai ʻoe, hānai waiū, a i ʻole he mau hopohopo olakino ʻē aʻe, e nīnau i kāu kauka ma mua o ka hoʻohana ʻana. Eia kekahi, loaʻa pū kekahi omega-3s i ka ʻaila canola, purslane, cauliflower, nā pīni ʻulaʻula, a me ka broccoli.

2. He mea pono ka ʻaina kakahiaka kaulike!

Mai hoʻokuʻu i ka ʻaina kakahiaka. E ʻai i ka ʻaina kakahiaka kaulike i kēlā me kēia lā i loaʻa nā kalapona palaoa piha, me ka fiber , nā meaolaola, kahi protein liʻiliʻi, a me nā momona maikaʻi. Hōʻike ka noiʻi ʻana ʻo ka ʻai ʻana i ka ʻaina kakahiaka i kēlā me kēia lā ʻaʻole wale e hoʻomaikaʻi i ke ʻano, akā hoʻomaikaʻi pū i ka hoʻomanaʻo, hāʻawi iā ʻoe i ka ikehu hou aʻe i ka lā a pau, a hoʻomaha iā ʻoe.

3. E hoʻohui i nā meaʻai waiwai i ka selenium

SeleniumHe mineral maikaʻi loa ka Selenium no ko kākou lolo. Ua hōʻike ʻia kekahi mau noiʻi i kahi pilina ma waena o nā pae selenium haʻahaʻa i loko o ke kino a me ke ʻano maikaʻi ʻole. ʻOiai ʻaʻole maopopo ke kumu pololei no kēia, ua loaʻa i nā mea noiʻi kekahi mau hōʻailona. Ke nele ko kākou kino i ka selenium, hoʻāʻo ka lolo e mālama i ka nui o ka selenium e like me ka hiki. No laila, manaʻoʻiʻo nā kānaka ʻepekema he kuleana koʻikoʻi ka selenium i ka hana o ka lolo.

4. Inā ʻoi aku kou kaumaha, e hoʻemi mālie i kou kaumaha.

Inā ʻoe he momona loa, hōʻike kekahi mau noiʻi e hiki i ka hōʻemi mālie ʻana i ke kaumaha ke kōkua i ka hoʻomaikaʻi ʻana i kou ʻano. Akā, ʻaʻole ka ʻai wikiwiki ka pane. ʻO ka hoʻopaʻa koke ʻana i nā calorie a me nā carbohydrates hiki ke alakaʻi i ka huhū. ʻO ia ke kumu he mea nui e hōʻemi mālie i ke kaumaha, me ka ʻai olakino a me ka hoʻoikaika kino.

Pehea e hoʻonui ai i kā mākou 'neurotransmitter hauʻoli', serotonin?

He neurotransmitter ʻo Serotonin i loko o ko kākou lolo.Makemake au e kapa i kēia ke kemika "manaʻo-maikaʻi". I ka ʻōlelo maʻalahi, hoʻouna ia i nā leka "hauʻoli" i ko mākou lolo. ʻO ke kiʻekiʻe o ka pae o ka serotonin i loko o ko mākou koko, ʻoi aku ka maikaʻi o ko mākou ʻano. Pēlā nō, i ka wā e haʻahaʻa ai nā pae serotonin, hiki ke kaumaha ke ʻano a piʻi aʻe nā manaʻo huhū.

Hiki i kekahi mau ʻāpana i nā meaʻai a mākou e ʻai ai ke hoʻopilikia i nā pae serotonin.

• Tryptophan: He waikawa amino kēia. ʻO ka nui o ka tryptophan e komo i loko o ka lolo, ʻo ka nui o ka serotonin e hana ʻia i loko o ka lolo. ʻOiai aia ka tryptophan i nā meaʻai waiwai i ka protein, ʻo ka ʻai ʻana i ka nui o kēia mau meaʻai hiki ke pale iā ia mai ka hiki ʻana i ka lolo. ʻO kēia no ka mea he paʻakikī iā ia ke hoʻokūkū me nā waikawa amino ʻē aʻe e hele i ke ala o ke koko/lolo. ʻO ka mea kupanaha, ʻo ka ʻai ʻana i nā meaʻai i loaʻa nā carbohydrates e hoʻonui i ka manawa e komo ai ka tryptophan i loko o ka lolo.

• Nā Kalapona: ʻO ka pilina ma waena o nā kalapona a me ka serotonin he pahi kaua ʻoi pālua. Pono mākou i nā kalapona, ʻoiai nā palaoa piha, nā pī, nā huaʻai, a me nā mea kanu, i waiwai i ka fiber a me nā meaola ʻē aʻe. Akā, huli kekahi poʻe, ʻoi aku hoʻi nā wāhine, i nā meaʻai māmā i kiʻekiʻe i nā kalapona ke makemake lākou e ʻoluʻolu. Hiki i kēia ke alakaʻi i ka piʻi ʻana o ke kaumaha.

• ʻAkika Folic (Folic acid / Folate): Inā ʻaʻole lawa ka folic acid i kā mākou meaʻai, hiki ke emi nā pae serotonin i loko o ka lolo. Manaʻo kekahi mau noiʻi e hiki i ka lawe ʻana i nā mea hoʻohui folic acid a me ka ʻai ʻana i nā meaʻai waiwai i ka folic acid (spinach, lentils, greens) ke kōkua i kekahi poʻe me ke kaumaha.

• ʻOna: ʻAʻole pono ʻoe e lilo i loea e hoʻomaopopo ai ʻaʻole he mea hoʻopaʻa manaʻo ka ʻona, ʻeā? I mea e pale aku ai i ka manaʻo kaumaha i nā manawa a pau, he mea nui e pale aku i ka inu nui ʻana i ka ʻona . Aia kekahi hōʻike ʻepekema e pili ana i ka hana ʻino o ka serotonin, ka naʻau maikaʻi ʻole, a me ka inu nui ʻana i ka ʻona.