Hypertrophic Cardiomyopathy: Hōʻailona, Kumu, Hoʻomaʻamaʻa a me Kāohi E nānā i kahi laʻana no nā leka wikiwiki ʻĀpono i nā leka No ka Hoʻokaʻawale DailyI loko wale nō
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Loaʻa iā ʻoe kahi hana moeʻuhane e noi iā ʻoe e hana i ka hoʻololi pō? ʻAʻohe āu koho ʻē aʻe akā e lawe i ka hāʻawi me ka hoʻopili ʻana i nā mea ʻē aʻe. ʻOiai ʻike paha ʻoe i kahi kūlana i ke kahua āu e makemake ai e hana, ʻaʻole ia he manaʻo e loaʻa iā ʻoe ka uku āu e makemake ai.
ʻAʻole ia he manaʻo e loaʻa iā ʻoe ka manawa kūpono e hana i ke ʻano o ka loli āu e makemake ai. Ke hele nei i ka hana mai ka hola ʻeiwa o ke kakahiaka a hiki i ka hola ʻeono o ke ahiahi, ʻaʻole ia he waiwai o kēlā me kēia.
pehea e hoʻomaʻemaʻe ai i ka lā hoʻokahi
A, akā, akāka, ʻo ka hana ʻana i ka neʻe ʻana i ka pō e pōʻino i kou olakino. Ma muli o ka hana ʻana i nā hoʻololi pō hiki ke hoʻonāukiuki i ka uaki o kou kino. ʻ tellslelo aku kāu uaki kūloko i kou kino e makaʻala i ke ao a hiamoe i ka pō.
Inā ʻoe e hana nei i ka neʻe ʻana o ka pō, ua hōʻike ka ʻepekema i ka lilo ʻana o ka paona a me ka mālama ʻana iā ia ke ʻoi aku ka paʻakikī ma mua o nā poʻe ʻē aʻe. No ke aha mai? Ua ʻike ʻia kahi noiʻi ma 2014 i nā ʻano o ka hoʻololi i ka pō e hoʻopili i ka metabolism o nā limahana, e hoʻohana ana iā lākou e hoʻohana i ka ikehu liʻiliʻi ma mua o ka maʻamau o ka lā.
Ke hana ʻoe i ka pō i nā loli, paʻakikī paha ʻoe i ka ʻike ʻana i ka wā e ʻai ai a me nā mea e ʻai ai.
No laila, eia kahi alakaʻi wikiwiki e pili ana i ka papa ʻaina no nā limahana hoʻohuli pō.
ka meli i ka wai wela ka pono
1. E ʻai mua i kāu ʻai nui
E ʻai i kāu pāʻina nui ma mua o ka hele ʻana i ka hana. Inā ʻoe e hana i ka neʻe o ke awakea, e ʻai i kāu pāʻina nui i ke awakea o ka lā ma ke awakea. Inā ʻoe e hana i ka neʻe ʻana o ke ahiahi, e ʻai i kāu pāʻina nui ma kahi o ka 6 PM ma mua o kou hele ʻana i ka hana. E ʻai iki i ka meaʻai a hoʻopau i nā meaʻai māmā i kou neʻe ʻana. ʻO ka ʻai ʻana i nā meaʻai nui i ka pō e hiki ai ke hōʻeha i ka puʻuwai, ke kinoea, a me ka paʻa paʻa. Hiki iā ʻoe ke hiamoe a palaualelo a akahele hoʻi i ka ʻai ʻole ʻana i ka wā e hana ana.
2. Paka i kāu mau meaʻai māmā olakino ponoʻī
ʻOi aku ka maikaʻi o ka ʻūlū ʻana i kāu meaʻai māmā ponoʻī. No ka mea he paʻakikī paha ke loaʻa ʻana o nā mea olakino olakino i ke au o ke awakea a me ka pō. Loaʻa paha i kāu keʻena nā mea ʻai liʻu a paʻakai momona wale nō, a me nā mea inu kō momona nui no nā limahana. Hiki iā ʻoe ke lawe i nā mea olakino olakino e like me ka ʻāpala me kahi ʻāpana liʻiliʻi o ka tī momona momona a i ʻole ka piha lima o nā nati me ka momona momona momona.
3. Hōʻalo i nā meaʻai momona
ʻOiai e hana ana i ka pō e hoʻololi, pale i nā meaʻai momona, palai a me nā nīoi. ʻO nā meaʻai e like me ka moa palai, nā chillies ʻono a me nā burger e alakaʻi aku ai i ka puʻuwai puʻuwai a me ka palapū ʻole. ʻO ka ʻai ʻana i nā mea momona momona hiki ke hoʻonui i kou makaʻu i ka maʻi puʻuwai a me ka maʻi diabetes 2. Hiki ke hoʻonui i nā momona momona i loko o kāu meaʻai i ka cholesterol maikaʻi ʻole i loko o ke koko, hiki ke hoʻonui i ka makaʻi o ka maʻi puʻuwai a me ka hahau. Loaʻa ka hopena maikaʻi o ka cholesterol maikaʻi (HDL) i ke kino.
4. E ʻai i nā meaʻai liʻiliʻi
E mālama i kou kino i loko o ka pō holoʻokoʻa holoʻokoʻa, mai hoʻolālā wale i kāu ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina ahiahi. Ma kahi o, e hoʻolālā e ʻai i nā meaʻai liʻiliʻi i kēlā me kēia ʻelua a ʻekolu mau hola a puni ka pō. ʻAʻole kēia e kōkua i ka mālama ʻana i ka pōloli, akā e hāʻawi iā ʻoe i ka ikaika e pono ai e makaʻala a hana i kāu hana. Eia kekahi, e pāʻina maikaʻi i kaʻaina awakea ma mua o kou hōʻike ʻana i kāu hana. E hāʻawi kēia iā ʻoe i ka ikaika e hana pono i kāu hana.
nā kiʻiʻoniʻoni epic mōʻaukala maikaʻi loa
5. Welina maikaʻi i kou kino
Pono ia e mālama pono i kou kino. Inu i ka wai he nui e pale aku ai i ka make wai, no ka mea he mea kōkua ia iā ʻoe e makaʻala a ʻaʻole e hoʻokuʻu iā ʻoe e luhi loa i kāu neʻe ʻana. E mālama i kahi ʻōmole wai ma luna o kāu pākaukau a lawe i nā sips ma mua o kou make wai ʻana. Ma waho o ka wai, inu i ka tī kīnā ʻole i hoʻouluulu ʻia, a me ka wai paʻakai 100% o nā wai mea kanu ʻono hiki ke inu.
6. Hele No Protein
Mai ka manawa e ala ʻoe i ke kakahiaka a hiki i kāu neʻe, e hōʻalo i nā meaʻai i nā momona i hiki ke hiki. Ma muli o ka piha o nā mea momona i nā momona a me nā hua kō e hoʻonāukiuki wale ai ʻoe. No laila, e koho i nā meaʻai protein pono e like me nā hua, ka waiū, a me ka moa e mālama i kou ʻōpū no ka manawa lōʻihi a mālama i ka pōloli.
7. Nānā i ke Kai Kope
Hiki ke kōkua i ka inu ʻana i ka tī, kope a me nā mea inu ʻe aʻe me ka caffeine. Akā mai hoʻopau i ka 400 mg o ka caffeine ma ka lā, ʻo ia ka nui o ka caffeine i loaʻa i ʻelua a ʻekolu paha kīʻaha kope kope mau. Hiki i ka cafe ke noho i kāu ʻōnaehana a i ʻewalu mau hola. E kuapo i nā mea inu decaffeined, tī kī a i ʻole ka wai a ʻehā paha mau hola ma mua o ka hiamoe.
8. E loaʻa ka meaʻai māmā ma mua o ka hiamoe
He mea paʻakikī ke hiamoe ke pōloli ʻoe a i ʻole māʻona. Inā ʻoe e wī nei ma hope o ka hana, ʻai i kahi meaʻai māmā olakino ma mua o ka hiamoe. Hiki iā ʻoe ke hoʻāʻo i kahi pola o ka palaoa palaoa a pau me ka waiū a i ʻole kahi ʻāpana o ka palaoa toast me ka jam. Inā māʻona loa ʻoe i ka wā hiamoe, hoʻāʻo e ʻoki i kahi meaʻai māmā i kou neʻe ʻana i ka pō.
9. Nā Koho Paina ʻAilana Po
Koho i nā protein momona e like me ka moa, tuna a me nā pī a me nā hua a me nā mea kanu piha i ka fiber no ka ikehu mau e kōkua iā ʻoe e hoʻopiʻi ʻia i kāu neʻe ʻana i ka pō. E noʻonoʻo e hoʻopaʻa i kāu ʻaina awakea a laila hoʻomehana iā ia i loko o ka hawewe uila a me ka pahu hau. Hoʻopili i ka sanwī turkey ma ka berena palaoa holoʻokoʻa, kahi salakeke laiki brown i hana ʻia me ka umauma moa a me ka tofu a ʻokiʻoki i nā mea kanu a i ʻole kahi mea kanu momona a me ka mea ʻai.
ʻoki lauoho maikaʻi loa no nā kaikamahine India
Nā ʻōlelo aʻoaʻo e noho olakino ʻoiai e hana ana ma nā hoʻololi o ka pō
- Hoʻopili i kāu papa hana hiamoe.
- E hoʻomau i ka hana.
- ʻAi i nā meaʻai momona.
Kaʻana i kēia ʻatikala!
Inā makemake ʻoe i kēia ʻatikala, kaʻana like ia me kāu poʻe i aloha ai.
