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Ke hāpai nei paha ʻoe i kou kaupaona lā nui a hoʻolālā e hoʻi i kāu mau ʻano ʻai olakino ma mua? Eia nō naʻe, ke paʻakikī nei paha ʻoe? ʻAe, hiki kēia i nā mea āpau, ʻoiai ke kino e lawe i ka manawa e hoʻomaʻa i nā ʻano mea ʻai olakino hou.
ʻAʻole huikau a paʻakikī hoʻi ka hoʻomohala ʻana i nā ʻano papaʻai olakino, e like me ka manaʻo o ka poʻe he nui. ʻO nā kaupae e pono ai ka ʻai ʻana i nā meaʻai i loaʻa mai nā mea kanu a kau i ka palena i nā meaʻai i hana nui ʻia.
ʻAʻole pili ka nohona olakino i ka palena o ka papaʻai a i ʻole ka hoʻonele ʻana iā ʻoe iho i nā meaʻai āu e aloha ai. ʻO ia e pili ana iā ʻoe e leʻaleʻa, loaʻa ka nui o ka ikehu, hoʻomaikaʻi i kou olakino a hoʻokūpaʻa i kou ʻano.
Hiki i nā ʻanoʻai ke kōkua iā ʻoe e mālama i ke kaupaona olakino a pale i kekahi mau pilikia olakino. Eia nā ʻōlelo aʻoaʻo he 10 no ka ʻai ʻana i ke olakino e maikaʻi no kou noʻonoʻo a me kou kino.
julia louis dreyfus kiʻekiʻe
1. E hoʻopau i nā ʻano meaʻai like ʻole
No ka mālama ʻana i kahi ʻanoʻai olakino, e ʻai i ka nui o nā meaʻai e kōkua ai i ke kaua ʻana i nā maʻi e hoʻāʻo e hoʻouka i kou kino. ʻO ka ʻai ʻana i nā ʻano meaʻai like ʻole e hāʻawi iā ʻoe i nā meaola āpau a e kaupalena ʻia hoʻi i kou hōʻike ʻana i nā pesticides a i ʻole nā mea ʻona e loaʻa i loko o kahi meaʻai.
2. Ka nui o ka hapa
Inā ʻoe e ʻai i nā meaʻai calorie kiʻekiʻe, ʻo ka nui o ka nui ke kī. Inā ʻoe e ʻai ana ma kahi hale ʻaina, koho i kahi mea ʻono e hiki iā ʻoe ke kaʻanalike me kāu hoa. E heluhelu pono i nā lepili meaʻai e nānā i kā lākou ʻike momona a me ka lawelawe ʻana i ka nui e pale ai iā ʻoe iho i ka ʻai ʻana i ka momona.
3. ʻAi Hou Hana
Hoʻohui i ka lakio o nā mea kanu a me nā huaʻai i kāu papaʻai. Hoʻopili i nā ʻano lau ʻai like ʻole a me nā huaʻai e hāʻawi iā ʻoe i nā mea momona, nā olonā a me nā hui ʻē aʻe. E kōkua ia i ka pale ʻana i kekahi ʻano maʻi ʻaʻai a me nā maʻi ʻē aʻe. Koho i nā legume a me nā hua holoʻokoʻa a kāpae i nā hua kēpau a me nā mea ʻai.
4. Nā Mea ʻai huina holoʻokoʻa
Hoʻopili i nā hua piha e like me ka berena palaoa, nā ʻoka, ka palaoa a me ka palaoa. E hāʻawi nā meaʻai āpau i nā meaʻai āpau e koi ʻia ai e ke kino. ʻO ka poʻe kaupaona e ʻai i nā mea nui āpau e lilo i ka paona ma mua o ka poʻe e ʻai i ka palaoa i hoʻomaʻemaʻe ʻia.
papa kuhikuhi no ka pāʻina lā hānau no nā mākua
5. Wehe i nā Carb carbohydrates i hoʻomaʻemaʻe ʻia
ʻO nā kāpena i hoʻomaʻemaʻe ʻia i ka berena keʻokeʻo, nā meaʻai māmā a me ka pasta ʻaʻole i loaʻa ka fiber dietary a ua holehole ʻia i nā mea pono nui e pono ai. Eia kekahi, e kaupalena i nā meaʻai i hoʻohui ʻia o nā kō, e like me ka soda a me nā meaʻai i hana ʻia. Loaʻa i kēia mau calori kau a hāʻawi i ka loaʻa kaumaha.
ʻōlelo kōkua home no ka hāʻule lauoho
6. ʻAi iʻa a me nā hua
He kumu waiwai maikaʻi ka iʻa i loko o ka protein a loaʻa nā wikamina a me nā minelala a me nā omega-3 fatty acid e kōkua i ka pale ʻana i nā maʻi puʻuwai. Loaʻa i nā hua momona nā momona olakino e ʻoi aku ka maikaʻi no kou kino a ʻaʻole ia e hāpai i ka loaʻa ʻana o ke kaupaona e like me nā momona momona ʻē aʻe.
10 mau pono ke olakino o ka ʻai ʻana i ka iʻa i kēlā me kēia lā
7. E ʻoki i ka ʻulaʻula
ʻO ka ʻiʻo ʻulaʻula a me kaʻiʻo i hana ʻia i loko nā momona momona i hoʻonui ʻia ka LDL (ʻino) kolesterol. E mālama i kāu pae kolesterol ma lalo o ka kaohi, koho i kaʻiʻo momona a me nā mea hana waiū momona momona. ʻO kaʻiʻo momona e like me nā umauma moa a me nā ʻōpala i loaʻa nā protein kiʻekiʻe akā ʻaʻole i loko o ka momona momona.
8. ʻOmit Fats Trans
Loaʻa nā momona trans i loko o ka aila mea kanu hydrogenated i loaʻa i nā mea i hoʻomoʻa ʻia, nā meaʻai māmā a me nā meaʻai wikiwiki. Hāpai kēia trans trans i ka cholesterol maikaʻi a hoʻoliʻiliʻi i ka cholesterol maikaʻi. I mea e hoʻomau ai i kahi ʻanoʻai olakino, pono ʻoe e haʻalele i nā momona trans.
9. Hoʻonui i ka Potassium
E hoʻopau hou i nā hua momona-potassium e kōkua i ka hoʻohaʻahaʻa i kou kaomi koko ma ke kaulike ʻana i nā hopena maikaʻi ʻole o ka paʻakai. ʻO ka potassium kekahi o nā minelala nui a ka hilinaʻi o ke kino e hana pono ai.
ʻeke maka papaya a me ka meli
ʻO nā hua hua momona potassium he 12 e hoʻomaka ai ʻoe e ʻai i kēia manawa
10. E kiʻi i kāu hana o ka aila a me ka wikamina D
He nui ka pākino a me ka wikamina D no ke olakino iwi. E kiʻi i ka calcium mai nā huahana waiū a inā ʻaʻole hiki iā ʻoe ke lawe i ka calcium mai nā meaʻai, e lawe i kahi kōpena calcium. Ma ka ʻaoʻao ʻē aʻe, koi ʻia ka vitamini D no ka mālama ʻana i kou mau iwi ikaika a ʻo ke kumu maikaʻi loa o ka huaora D mai ka lā mai.
11. Palena ʻAlekohola
Maikaʻi ka lawe ʻana o ka ʻalekohola i ka hoʻohaʻahaʻa akā ʻo ka hoʻonui ʻia ʻana o ka loaʻa ʻana o ka wai ʻona e alakaʻi i ka nui o nā pilikia olakino. Hiki iā ia ke hōʻino i kou hiki ke hoʻokele a hoʻonui paha i ka makaʻu o kekahi mau maʻi ʻaʻai. Ma kahi o, hiki iā ʻoe ke inu i ka waina ʻulaʻula i nā mea kaulike.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i ka heluhelu ʻana i kēia ʻatikala, kaʻana like me kāu mau hoaaloha a me kou ʻohana.
10 mau pono olakino o Jogging
