ʻAʻole moeʻuhane nā kānaka a pau i ka lauoho ʻālohilohi, olakino, mālama ʻia? A ua ʻike mua ʻoe ʻaʻole hiki iā ʻoe ke loaʻa ka mane kūpono me ka mālama pono ʻole. Ma waho aʻe o ka mālama ʻana i kahi maʻamau mālama lauoho maikaʻi, pono ʻoe e makaʻala i ka mea āu e ʻai ai, no ka mea he hopena pololei ia i kou kino i loko a me kou ʻili a me kou lauoho. ʻAʻole pili i ke ʻano o kou lauoho-pololei, ʻoʻoleʻa, ʻāwili-ʻoiai ke mālama ʻoe i kāu ʻai a inu i ka wai nui, e pōmaikaʻi kou lauoho. Ke hele ʻoe i kahi hoʻoponopono maʻamau, e hōʻike ʻia nā hopena! No laila me ka ʻole o ka liʻiliʻi, e nānā i kēia papa inoa o nā mea maʻalahi nā meaʻai no ka lauoho olakino .
E nānā i kēia wikiō e aʻo hou i ka meaʻai no ka lauoho olakino:
ekahi. Meaʻai no ka lauoho olakino - Hua
elua. Meaʻai no ka lauoho olakino - Lau ʻōmaʻomaʻo
3. Meaʻai no ka lauoho maikaʻi - nā hua citrus
ʻEhā. Meaʻai no ka lauoho olakino - Nati a me nā hua
5. Meaʻai no ka lauoho olakino - ʻo ka palaoa holoʻokoʻa
6. Meaʻai no ka lauoho olakino - kāloti
7. Meaʻai no ka lauoho olakino - ʻAvocado
8. Meaʻai no ka lauoho olakino - Beri
9. Meaʻai no ka lauoho olakino - ʻuala
10. Meaʻai no ka lauoho olakino - iʻa a me ka ʻiʻo
umikumākahi. Meaʻai no ka lauoho olakino - FAQs
Meaʻai no ka lauoho olakino - Hua
ʻO nā hua manu kahi kumu o ka protein e like me nā mea ʻē aʻe, a inā makemake ʻoe lauoho olakino , ʻo kou hele ʻana i ka meaʻai he hoʻomākaukau ʻana i nā hua! Hana ʻia kou lauoho i nā protein ʻokoʻa, a ʻo nā hua manu ke kumu waiwai loa o kēia meaʻai. Nui nō hoʻi nā hua i ka biotin, kahi e hoʻoikaika ai i ka ulu ʻana o ka lauoho. ʻO ka nele o ka protein i loko o ka meaʻai hiki ke alakaʻi i ka lauoho ʻeleʻele a pinepine i ka lauoho lauoho. ʻO nā hua manu kekahi kumu nui o ka zinc, selenium a me nā meaʻai olakino olakino ʻē aʻe.
Pehea e hoʻokomo ai i kāu meaʻai: ʻO ka pōmaikaʻi nui loa o nā hua he mea maʻalahi loa ia a hiki ke ʻai ʻia i nā ʻano like ʻole, ʻo ka hapa nui o ia mau mea he olakino maikaʻi loa. ʻO ke kūpono, e loaʻa i ʻelua hua i kēlā me kēia lā, i ka hoʻomākaukau ʻana i kāu koho. E hele i ka mea - paila, omelet, Benedict, scrambled, poached, bhurji, kapa ʻoe! Hiki iā ʻoe ke loaʻa iā lākou i ka maka, inā maikaʻi ʻoe me ia. ʻO ka manaʻo, e kuke ʻoe iā lākou me ka liʻiliʻi o ka aila a i ʻole ka pata, no laila ʻaʻole ʻoe e ʻai i nā calorie keu me ka pono ʻole. Eia kekahi, inā ʻoe e hoʻohui i kekahi mau mea kanu i kāu hui hua manu - nā halo, ka pepa, ka spinach - e hoʻonohonoho ʻia ʻoe no ka lā! Hoʻokumu pū ʻia nā hua manu i mea waiwai nui no nā kīʻaha he nui, no laila ma muli o ka mea āu e ʻai ai i kēlā lā, hiki iā ʻoe ke hoʻokele i kāu papa hana.
MANAʻO: E hoʻohui i kahi waiū liʻiliʻi i kāu hoʻomākaukau hua inā hiki, e hoʻolei i ka calcium i loko o ka hui.
Meaʻai no ka lauoho olakino - Lau ʻōmaʻomaʻo
ʻO ka mea kiʻekiʻe loa ma waena o kēia mau lau ʻōmaʻomaʻo he spinach. Loaʻa iā ʻoe kahi koho i ka methi a me nā greens ʻē aʻe i loaʻa ma ka mākeke. He kiʻekiʻe kēia mau mea kanu i ka hao, he mineral koʻikoʻi e pono ai kou lauoho no ke olakino. ʻO ka hao haʻahaʻa, ʻaʻole hiki i nā meaʻai pono ke hiki i nā aʻa a me nā follicles o kou lauoho, e hoʻonāwaliwali ai nā kaula. Hiki i ka nele o ka hao ke alakaʻi i ka lauoho hemahema a hāʻule ka lauoho. He kiʻekiʻe hoʻi ka spinach i nā huaora A a me C.
Pehea e hoʻokomo ai i kāu meaʻai: Inā ʻoe e mākaʻikaʻi i nā folios o ka moʻomeheu meaʻai India a me ke ʻano o ka ulu ʻana i nā kenekulia e ʻike ʻoe i ka nui o nā meaʻai e hoʻomākaukau ai i kekahi saag (lau ʻōmaʻomaʻo). ʻO ke ala maikaʻi loa, ʻo ia ka ʻai ʻana i ke aniani o ka wai spinach i hoʻomaʻamaʻa ʻole ʻia, a e maikaʻi ʻoe me kāu ʻai i kēlā me kēia lā. ʻO nā lau i hoʻopaʻa ʻole ʻia i ka fiber, he kiʻekiʻe i nā meaʻai. ʻO nā mea ʻē aʻe, hiki iā ʻoe ke sauté a hoʻohui i kāu mea ʻala a me nā mea ʻala.
MANAʻO: Mai hoʻomoʻa i nā ʻōmaʻomaʻo lau no ka lōʻihi, i ʻole e nalowale ʻoe i nā meaʻai pono.
Meaʻai no ka lauoho maikaʻi - nā hua citrus
Huaola C pono ia no ke komo ʻana i ka hao i loko o kou kino. He aha ke ala maikaʻi aʻe ma mua o ka ʻai ʻana i nā meaʻai citrus ma ke ʻano he kumu maoli o ka huaora C? Kōkua ka meaʻai i ka hana collagen. Hoʻokumu ʻo Collagen i nā capillaries i hiki i ka lauoho lauoho e lawe i nā meaʻai āpau i ka lauoho.
Pehea e hoʻohui ai i kāu meaʻai: ʻOiai ʻo ka nui i ʻōlelo ʻia he hoʻokahi lemona i ka lā, ʻoi aku ka maikaʻi o ka ʻai ʻana i ke kōkua o nā hua citrus hou e like me nā ʻalani, nā lime momona, nā huaʻala a pēlā aku. I kekahi mau lā, e hana ʻia ke aniani o ka nimbu paani maloʻo! Inā makemake ʻoe i ka hoʻololi ʻana mai ka ʻai ʻana i nā hua maʻemaʻe, hiki iā ʻoe ke jazz iā lākou i loko o ka saladi, e hoʻohui i nā nati, mint a me nā hua waina. Hiki iā ʻoe ke hoʻolei i nā ʻāpana ʻalani a i ʻole nā lime momona i loko o kahi saladi āu e makemake ai.
wai kumini no ka poho kaumaha
MANAʻO: E ʻai i nā ʻāpana huaʻai holoʻokoʻa-ʻalani, lime ʻono a i ʻole hua waina-ma mua o ke kīʻaha wai, no ka mea he mea nui ka fiber no ke kino.
Meaʻai no ka lauoho olakino - Nati a me nā hua
Pono nā hua no ke olakino a maikaʻi, a he nui nā hua a me nā ʻanoʻano i kiʻekiʻe i loko o ka omega-3 fatty acids, kahi meaʻai hānai no ka lauoho mānoanoa. He olakino kēia mau momona, ʻaʻole hoʻohua maoli mai kou kino, no laila pono e lawe ʻia mai kāu ʻai. ʻO kekahi mau nati a me nā ʻanoʻano e like me nā ʻalemona, he kumu maikaʻi nō hoʻi ia o ka huaora E. Eia kekahi, he haʻahaʻa loa nā ʻanoʻano i loko o nā calorie, no laila e hana i kahi meaʻai maikaʻi.
Pehea e hoʻokomo ai i kāu meaʻai: He maʻalahi kēia mau mea, a ʻo ke ala maikaʻi loa ʻo ka ʻai ʻana iā lākou i ka maka akā i ka nui i hoʻopaʻa ʻia. ʻOi aku ka nui o ka noho mau ʻana me lākou ma mua o ka nui āu e ʻai ai. Hiki iā ʻoe ke koho i nā walnuts a me nā ʻalemona. Hiki ke kālua ʻia a nahu ʻia nā hua flax, akā i nā mea liʻiliʻi, no ka mea, ua ʻike ʻia lākou e wela ai ke kino. Hiki iā ʻoe ke koho i nā hua sunflower a me nā hua melon. ʻOi aku ka maikaʻi o nā hua chia i ka wā e hoʻoinu ʻia.
MANAʻO: E ʻai i nā nati i ka hapa mua o ka lā, a ʻoi aku ka maikaʻi, e hoʻomaka i kou lā me lākou!
Meaʻai no ka lauoho olakino - ʻo ka palaoa holoʻokoʻa
Ke hoʻohana nei ka ʻai India i ka nui o nā kīʻaha holoʻokoʻa, me ka palaoa, ka pī a me nā pulu. He waiwai kēia i ka biotin e hoʻoikaika ana i ka ulu ʻana o ka lauoho a me nā kumu maikaʻi o ka hao, zinc, a me ka huaʻa B. ʻO ka pī ke kumu o ka protein, ka mea i hana i nā poloka kūkulu no ka lauoho, ʻoi loa no nā mea kanu.
Pehea e hoʻokomo ai i kāu meaʻai: ʻAʻole pono e aʻo ʻia ka poʻe India pehea e ʻai ai i ka palaoa, ka pī, a me ka pulupulu! E hōʻoia ʻoe e koho i ka rotis palaoa piha a me ka berena. Hiki ke ʻai ʻia nā pulu e like me ka sopa dal a i ʻole lentil. Hiki ke hui pū ʻia nā pulu me ka palaoa māwae e hana ai i kahi khichadi ʻono a momona. Hiki ke kuke ʻia nā pīni me kahi mea ʻala maʻalahi a loaʻa iā lākou iho i mea ʻai, me ka rotis a i ʻole ka laiki. E hoʻohana i ka wai āu e kuke ai i kāu pī i kāu kīʻaha, no ka mea ua piha i nā meaʻai.
MANAʻO: E hoʻoulu i kāu mau pī no ka salakeke e hoʻonui i ka protein quotient.
Meaʻai no ka lauoho olakino - kāloti
He mea kikoʻī loa ia e like me kahi mea kanu e loaʻa ai, akā he kiʻekiʻe i ka vitamina A e pono ai i ka ulu wikiwiki ʻana o nā ʻili lauoho. ʻO ka Vitamin A kekahi e kōkua i ke poʻo i ka hana ʻana i ka sebum, kahi aila kūlohelohe e mālama pono ai i ke poʻo a me nā aʻa lauoho.
Pehea e hoʻokomo ai i kāu meaʻai: ʻO ke ala maikaʻi loa, ʻo ia ke ʻai maka, ʻili wale, a hele e like me Bugs Bunny! Inā ʻoluʻolu ʻoe i ka nau ʻana iā ia, a laila wai ia, a inu i ke aniani i kēlā me kēia lā, akā me ka ʻole o ka hoʻoikaika ʻana. Pono ka pulp no ka loaʻa ʻana o nā pono maikaʻi loa. Hiki iā ʻoe ke ʻoki iā ia a hana i ka salakeke me kahi ʻōpala o ka lime a me ka mint hou. A i ʻole, e kāpī iā ia me ka broccoli no ka hoʻoulu ʻana. ʻAʻole pau nā koho.
MANAʻO: E holoi maikaʻi i kāu kāloti, no laila ʻaʻole pono ʻoe e ʻili iā lākou. Nui nā meaʻai o ka ʻili.
Meaʻai no ka lauoho olakino - ʻAvocado
ʻAʻole maʻalahi ka loaʻa ʻana o nā avocados ma nā mākeke kūloko. Kōkua ka huaora E i ka mālama ʻana i ke kaulike pH i ke kino a hoʻomaikaʻi i ke kahe koko. Mālama ʻo ia i nā follicles lauoho a hoʻoikaika i ka ulu.
Pehea e hoʻokomo ai i kāu meaʻai: ʻO kēia hua ʻoluʻolu a maikaʻi hoʻi e hoʻopalapala maikaʻi ʻia. E kāpīpī i ka paʻakai a me ka pepa, a ua hoʻonohonoho ʻoe. A i ʻole, e hoʻohui wale i nā aniani ʻokiʻoki maikaʻi ʻia, nā ʻōmato, ke kāleka a me ka coriander me kahi lime a hana i ka guacamole. Hiki iā ʻoe ke hana i ka wai avocado.
MANAʻO: E ʻoki i ka avocado ma mua o kou manaʻo e ʻai ia, i ʻole e oxidize a hele ʻeleʻele.
Meaʻai no ka lauoho olakino - Beri
Ma waho aʻe o ka ʻono, ʻono, a ʻono hoʻi i ka manawa like, ua hoʻopiha ʻia nā hua me nā pūhui pono a me nā huaora e hoʻoikaika i ka ulu ʻana o ka lauoho, me ka huaʻa C a me nā antioxidants.
Pehea e hoʻokomo ai i kāu meaʻai: Maʻalahi, holoi wale a hoʻomaʻemaʻe iā lākou, a hoʻomaka i ka hoʻopuka ʻana i loko o kou waha. Strawberries, blueberries, raspberries, blackberries, gooseberries—e koho! He ʻono maikaʻi kekahi o kēia mau mea ke hana ʻia i milkshake, akā mai kānana.
MANAʻO: E hōʻole i ka hoʻohui ʻana i ke kō i ka wā e hana ai i kāu milkshake, no laila hiki iā ʻoe ke hauʻoli i ka ʻono maoli o ka hua.
Meaʻai no ka lauoho olakino - ʻuala
Loaʻa i ka ʻuala ka beta-carotene, kahi e hoʻololi ai ke kino i ka huaora A, he mea nui ia no ka ulu ʻana o ka lauoho olakino. Hoʻoikaika pū ka Vitamin A i ka hana sebum, mālama i ke aʻa o ka lauoho a me ke poʻo.
Pehea e hoʻokomo ai i kāu meaʻai: He mea kanu aʻa hou, hiki ke ʻai ʻia i nā ʻano like ʻole, akā ʻaʻole maka. Hiki iā ʻoe ke hoʻolapalapa a ʻānai paha a loaʻa iā ia i mea ʻai ʻai, a i ʻole e hana i kahi mea kanu e ʻai me ka rotis, e hoʻokomo i loko o kāu sopa meaʻai, a i ʻole e hana i nā ʻāpana olakino a i ʻole nā palai i ka umu.
MANAʻO: No kahi koho meaʻai olakino, e hoʻololi i ka ʻuala i ka wā ʻuala i kāu ʻai inā hiki iā ʻoe.
Meaʻai no ka lauoho olakino - iʻa a me ka ʻiʻo
Loaʻa kēia i nā iʻa momona e like me ka salmon, a me nā iʻa pūpū e like me ka ʻō a me ka ʻōpae, a me nā ʻano ʻiʻo like ʻole. Loaʻa i ka Salmon, herring, a me ka mackerel nā meaʻai e hiki ke hoʻoikaika i ka ulu ʻana o ka lauoho, a he kumu maikaʻi loa ia o nā waikawa momona omega-3. ʻO ka iʻa kekahi kumu nui o ka protein, selenium, a me nā huaora B a me D e hāpai i ka lauoho olakino. He kumu nui ka zinc, e kōkua ana i ka hoʻoponopono lauoho. ʻO ka ʻōpae kekahi kumu nui o ka protein, ka huaʻa B a me ka zinc. Nui nā ʻiʻo i nā meaʻai e kōkua i ka ulu ʻana o ka lauoho, ʻoi aku ka nui o nā protein. Nui ka ʻiʻo ʻulaʻula i kahi ʻano hao e maʻalahi ke komo.
Pehea e hoʻokomo ai i kāu meaʻai: Nui wale nā ala! Pono e hoʻomaʻemaʻe ʻia ka hapa nui o ka iʻa a me ka ʻiʻo, akā hiki iā ʻoe ke loaʻa i kēlā me kēia ʻano āu e makemake ai.
MANAʻO: E hōʻalo i ka ʻūhū ʻana a me ka palai ʻana i ka iʻa a i ʻole ka ʻiʻo, no ka mea e alakaʻi ana ia i ka nalowale o ka meaʻai, ʻokoʻa ka maikaʻi ʻole.
Meaʻai no ka lauoho olakino - FAQs
He aha nā meaʻai kikoʻī e pono iaʻu ke ʻai i mea e pale ai i ka nalowale o ka lauoho?
Loaʻa ka lauoho lauoho ma muli o nā kumu like ʻole, ʻo ia hoʻi ke koʻikoʻi, nā pilikia genetic, kekahi mau lāʻau lapaʻau, nā kūlana o ka wā, a me ka nele o ka meaʻai. No ka pale ʻana i ka pohō o ka lauoho, hiki iā ʻoe ke ʻai nui i ka spinach, walnuts, bele pepa (nā waihoʻoluʻu āpau), ʻalemona, flaxseeds, kāloti, hua manu, oats, pulses and lentils, ka palaoa holoʻokoʻa, ka moa, nā hua, yogurt, a me nā hua. Ma waho aʻe o ka ʻai pono ʻana, e hōʻoiaʻiʻo ʻoe e hoʻomaʻamaʻa i kou lauoho, e ʻaila iā ia a hoʻomaʻamaʻa hohonu i kēlā me kēia manawa. E hōʻalo i ka hoʻohana ʻana i nā shampoos a me nā mea hoʻomaʻemaʻe kemika, e koho i nā huahana kūlohelohe.
E nānā i kēia wikiō e aʻo hou e pili ana i ka meaʻai no ka lauoho olakino:
Aia kekahi mea hiki iaʻu ke hana no ka hoʻohui ʻana i ka luster i koʻu lauoho?
Ma waho aʻe o ka hahai ʻana i kā mākou alakaʻi i ka hoʻomehana olakino no ka lauoho olakino, pono ʻoe e noʻonoʻo i kahi hana mālama lauoho no ʻoe iho. Pono ʻoe e hoʻohui i ka hoʻomaʻemaʻe, shampooing, conditioner, oil massages, oiling, a me nā mālama home e hoʻoponopono ai i ka lauoho pohō. Mai hamo ikaika i kou lauoho i ka wā e hoʻomaloʻo ai, e hoʻomaloʻo. Ma mua o ka hoʻohana ʻana i nā huahana i kūʻai ʻia no ka lauoho ʻālohilohi, e pīpī i kahi hui o ka wai a me kahi ʻaila maoli āu e makemake ai (argan, niu, ʻoliva) no ka ʻālohilohi koke i kou hele ʻana i kahi hana. E hoʻohui i kahi kulu o kāu ʻaila koʻikoʻi punahele e like me ka lavender i kēia hui no ka ʻālohilohi a me ka ʻala. E lomilomi i kou poʻo me ka ʻaila vitamin E, hiki iā ʻoe ke hoʻohana i ka ʻaila ʻalemona maoli i hoʻokahi pule. E hamo i nā koena ma kou lauoho a hana i kahi hoʻomaʻamaʻa kāwele wela no 20 mau minuke ma mua o kou holoi ʻana i ka ʻaila. No nā hopena maikaʻi loa, waiho i ka ʻaila i ka pō.
He aha nā mea e pili ana i ke olakino o koʻu lauoho?
Hoʻopili kekahi mau mea i ke olakino o kou lauoho. Hoʻopili kēia i nā ʻenehana āu e hoʻohana ai no ke kāhili ʻana i kou lauoho, e like me nā hao, nā curlers, a me nā mea kemika e hoʻonāwaliwali ai i nā kaula a e haki ai. ʻO nā kumu kaiapuni e like me nā kukuna UV, ka paʻakai a me ka wai chlorine, ka haʻahaʻa i ko lākou hopena ponoʻī. ʻO ka wela mai nā hao curling a me nā mea maloʻo e maʻalahi ka lauoho a me ke poʻo i ka pōʻino. ʻO nā lāʻau lapaʻau e like me ke kala ʻana, ka hoʻokalakala ʻana, ka hoʻopololei ʻana, hoʻopilikia i nā mea paʻa a hoʻopōʻino i ka cortex o loko o ka lauoho. ʻO ka mea hope loa, hiki i ka ʻai maikaʻi ʻole ke hoʻopilikia i kou lauoho.
