Ua manaʻo paha ʻoe i ka ʻōpū piha a me ke kinoea i loko o kou ʻōpū ma hope o ka ʻai ʻana i kahi meaʻai ʻono? A i ʻole ua manaʻo paha ʻoe i kahi ʻano wela i loko o kou umauma (heartburn)? He mau mea hoʻonāukiuki maoli kēia. No laila i kēia lā, e kamaʻilio kākou e pili ana i kekahi mau ʻōlelo aʻoaʻo maʻalahi akā koʻikoʻi loa e kōkua iā ʻoe e hoʻoheheʻe i ka meaʻai āu e ʻai ai me ka ʻole o ia mau pilikia. Akā e hoʻomanaʻo, inā hoʻomau a ʻoi aku paha ka ʻino o kēia mau hōʻailona, pono ʻoe e ʻike i kāu kauka .
1. E hoʻohana i ka mana o nā mea kanu, nā huaʻai, a me nā nati.
I ka ʻōlelo maʻalahi, he hoaaloha maikaʻi nā meaʻai mea kanu i kā mākou ʻōnaehana hoʻoheheʻe. Loaʻa iā lākou ka fiber, i kapa ʻia ʻo 'fiber' . Hoʻomaʻemaʻe kēia fiber i loko o ko mākou ʻōpū, e like me ka pulumi ʻana iā lākou me kahi broom. Hoʻemi kēia i ka pilikia o nā pilikia e like me ka constipation. ʻO kekahi mea maikaʻi ʻē aʻe, ʻo ka ʻai ʻana i nā meaʻai me ka fiber e hoʻomāʻona koke iā ʻoe, he mea kōkua nui hoʻi ia no ka poʻe e hoʻāʻo nei e hoʻemi i ke kaumaha.
No laila, e hoʻohui i nā meaʻai e like me kēia i kou lā:
- Nā ʻano mea kanu a pau
- Hua
- Nā nati e like me nā cashews, nā pīnati, a me nā hua e like me nā hua paukena a me nā hua wai meli
- Nā palaoa holoʻokoʻa (e.g., laiki ʻulaʻula, ʻoka, millet)
- Nā legumes e like me nā lentils, chickpeas, peas, a me nā pīni ʻōmaʻomaʻo
ʻO ka mea nui loa, mai hoʻomaka e ʻai i ka nui o ka fiber i ka manawa hoʻokahi. E hoʻohui mālie iā ia i kāu meaʻai. Eia kekahi, he mea nui e inu i ka wai he nui ke ʻai ʻoe i ka fiber. No ka mea, hana maoli ka fiber i ka wā e omo ai i ka wai. A i ʻole, e ʻeha paha ʻoe i ka ʻōpū a me ke kinoea.
2. E hoʻolilo i ka wai a me ka sopa i mau hoaaloha maikaʻi loa nou.
He mea nui ka wai no ko kākou kino. He mea nui nō hoʻi ia no ke kaʻina hana ʻai. ʻO nā wai e like me ka wai, ka sopa, a me ka wai huaʻai e kōkua i ka meaʻai a kākou e ʻai ai e neʻe maʻalahi ma o ko kākou mau ʻōpū.
Inā ʻaʻole ʻoe makemake nui i ka sopa, e hoʻāʻo i kēia mau mea:
- He kī me kahi ʻāpana kinika.
- He kīʻaha wai me kahi ʻāpana kukama, lemona, a me ka lime
- He kī lāʻau lapaʻau e like me ka coriander a me ka ranawara
Akā e hoʻomanaʻo, hoʻomaloʻo ka waiʻona i ke kino, ʻo ia hoʻi ke hoʻemi nei i nā pae wai. Eia kekahi, hiki i nā mea inu me nā pae kiʻekiʻe o ka caffeine, e like me ke kofe, ke hoʻoulu i nā ʻōpū i kekahi poʻe a hoʻopōʻino iā lākou. Hiki i nā mea inu kalapona (e like me ka soda) ke hoʻonui i ka waikawa o ka ʻōpū a hoʻoulu i ka heartburn.
3. Pono anei kākou e hoʻololi iki i ke ʻano o kā kākou ʻai ʻana?
ʻAi pinepine mākou i ka nui o ka meaʻai me ka wikiwiki. He hana pono ʻole kēia i ko mākou ʻōpū. ʻO kekahi o nā ala maikaʻi loa e kōkua ai i kāu ʻōnaehana hoʻoheheʻe ʻana, ʻo ia ka ʻai ʻana i nā meaʻai liʻiliʻi, me ka mālie, a nau maikaʻi.
ʻO ka nau pono ʻana i kāu meaʻai e hōʻoiaʻiʻo ana e hana ʻia ka hana mua o ke kaʻina hana ʻai ma ka waha, kahi e hoʻemi ai i ka nui o ka hana a kou ʻōpū e hana ai.
4. ʻAʻole he hana leʻaleʻa wale nō ka hoʻoikaika kino!
ʻAʻohe palena o nā pono o ka hoʻoikaika kino. Ma waho aʻe o ke olakino o ka puʻuwai a me ka hoʻokele kaumaha, ua ʻike anei ʻoe e kōkua pū ana ka hoʻoikaika kino i kā mākou ʻai ʻana? ʻOi aku ka maʻalahi o ka poʻe e ola nei i nā ola hana i ka ʻai ʻana i ka meaʻai.
Akā e makaʻala i ka manawa. Hiki i kekahi poʻe ke loaʻa ka ʻeha ʻōpū inā e hoʻoikaika kino lākou ma hope koke o ka ʻai ʻana. No laila, ʻoi aku ka maikaʻi o ka hoʻoikaika kino ma mua o ka ʻai ʻana, a i ʻole ma ka liʻiliʻi he hola ma hope o ka ʻai ʻana.
5. E kōkua kākou i nā 'bacteria maikaʻi' i loko o ko kākou ʻōpū (Probiotics)
ʻO ko kākou ʻōpū ka home o kahi ʻano "bacteria maikaʻi" e kōkua iā kākou a maikaʻi hoʻi no ko kākou olakino. Kāhea mākou i kēia mau probiotics . Kōkua kēia mau bacteria maikaʻi i nā mea he nui, e like me ka ʻeli ʻana i ka meaʻai a me ka hana ʻana i nā huaora.
Hiki iā mākou ke loaʻa i kēia mau bacteria maikaʻi mai nā meaʻai e like me:
- Yogurt
- Waiū momona ʻole
- ʻO kekahi mau meaʻai i hoʻoulu ʻia
Ma waho aʻe o ka hoʻohui ʻana i kēia mau mea i ka meaʻai, hiki ke lawe ʻia lākou ma ke ʻano he mea hoʻohui, inā pono, ma lalo o ke aʻo ʻana a ke kauka.
6. E akahele iki i ka meaʻai ʻaila.
ʻO nā meaʻai a mākou e ʻai ai, ʻo nā momona, ʻo ia hoʻi, nā meaʻai ʻaila, ka mea lōʻihi loa e hoʻoheheʻe ʻia. Ua ʻike paha ʻoe i ka manaʻo o ka piha a me ke kaumaha ma hope o ka ʻai ʻana i kahi mea e like me ka sanwika ʻaila loa, ka laiki palai, a i ʻole nā patties a i ʻole nā rolls.
No laila, ʻoi aku ka maikaʻi o ka kaupalena ʻana i nā meaʻai momona kiʻekiʻe e like me kēia.
- E hoʻēmi i nā meaʻai e like me nā hamburgers a me nā ʻuala palai.
- E hoʻomaʻamaʻa i ka puhi ʻana, ka hoʻolapalapa ʻana, a me ka mahu ʻana i kāu meaʻai ma mua o ka palai ʻana i ka ʻaila.
- E koho i nā ʻiʻo a me nā iʻa momona haʻahaʻa.
7. E ʻike i nā meaʻai kūpono ʻole iā ʻoe.
I kekahi manawa, hiki i kekahi mau meaʻai ke hoʻonāukiuki i ka ʻōpū. No laila, i ka lā e huhū ai kou ʻōpū, e mālama i kahi memo liʻiliʻi o kāu mea i ʻai ai i kēlā lā a me kou manaʻo. Kāhea mākou i kēia he 'diary food'. E kōkua kēia iā ʻoe e ʻike maʻalahi i nā meaʻai ʻaʻole pono iā ʻoe.
Ma ka papa ma lalo nei, hiki iā ʻoe ke ʻike i kekahi o nā meaʻai e hoʻopilikia pinepine ai i nā kānaka.
| ʻAno meaʻai | Nā pilikia maʻamau e kū mai paha |
|---|---|
| Nā meaʻai waikawa (nā tōmato, nā ʻalani, ka pomelo) | ʻĀʻī puʻuwai |
| Nā meaʻai waiū a me nā meaʻai waiū (waiū, tīhi) | Pehu, kinoea, ʻeha ʻōpū (no kekahi poʻe) |
| Nā meaʻai ʻala loa, i hana ʻia me ka chili | ʻEha umauma, ʻeha ʻōpū, pehu |
| Meaʻai i hana ʻia mai nā ʻakaʻakai a me ka palaoa huita | Kinoea, ʻeha ʻōpū (no kekahi poʻe) |
He hopena maikaʻi ʻole hoʻi ka puhipaka i ke kaʻina hana ʻai. No laila, no kekahi e ʻimi nei i nā kumu e haʻalele ai i ka puhipaka, he kumu maikaʻi nō hoʻi kēia.
8. Pehea ke koʻikoʻi o ke kāohi ʻana i ke kaumaha?
E kahaha paha ʻoe i ka ʻike ʻana he pili pololei ke kaomi a mākou e manaʻo nei, ʻo ia hoʻi , ke kaumaha , i ka hana o ko mākou ʻōpū. He pilina ikaika loa ma waena o ko mākou lolo a me ko mākou ʻōnaehana ʻōpū. Ke pilikia ko mākou noʻonoʻo, ʻo ia ke kumu o ka huhū o ka ʻōpū.
No laila, e hoʻāʻo e hoʻomaha i kou noʻonoʻo e like me ka hiki. ʻO nā mea e like me ka noʻonoʻo ʻana, ka hoʻolohe ʻana i ke mele, a me ke komo ʻana i kahi hana leʻaleʻa āu e hauʻoli ai hiki ke kōkua iā ʻoe e hoʻokele i ke kaumaha.
9. Inā ʻaʻole holo pono kēia mau mea, e ʻike i ke kauka.
Inā ua hoʻāʻo ʻoe i kēia mau mea a pau a loaʻa mau nā pilikia ʻōpū, mai hoʻowahāwahā iā lākou. I kekahi manawa, hiki ke hana ʻia kēia mau hōʻailona e kekahi maʻi ʻē aʻe a i ʻole kekahi mau lāʻau lapaʻau āu e lawe nei.
No laila, e ʻike pono i kāu kauka a haʻi iā lākou e pili ana i kou hopohopo. Ke hele ʻoe, mai poina e lawe mai i kahi papa inoa o nā lāʻau lapaʻau āpau āu e lawe nei . E kōkua kēia i ke kauka e ʻike i ke kumu maoli o ka pilikia.
Leka Lawe-Home
- E hoʻohui i nā meaʻai waiwai i ka fiber e like me nā mea kanu, nā huaʻai, a me nā palaoa holoʻokoʻa i kāu papaʻai.
- E inu nui i ka wai a me nā wai ʻē aʻe (e like me ka sopa) i ka lā a pau.
- I ka wā e ʻai ai, e hoʻomaʻamaʻa i ka ʻai ʻana i nā mea liʻiliʻi, mālie, a nau pono.
- E maʻalahi ka ʻai ʻana ma ka hoʻoikaika kino ʻana ma ka liʻiliʻi he mau lā o ka pule.
- E noho mamao aku mai nā meaʻai ʻaila loa, ʻala loa, a me nā meaʻai i ʻike ʻia he maikaʻi ʻole iā ʻoe.
- He mea nui nō hoʻi ka mālama ʻana i ke kaumaha no ka ʻōnaehana hoʻoheheʻe olakino.
- Inā hoʻomau nā hōʻailona ma muli o ka hahai ʻana i kēia mau kuhikuhi, e ʻike pono i ke kauka.
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