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Manaʻo ʻia nā hua a me nā hua ma ke ʻano he meaʻai maikaʻi loa e ʻai māmā ai. Hoʻomaopopo ka poʻe loea olakino ma ka honua holoʻokoʻa i nā pono o ka hana a kēia mau mea kamahaʻo iki i ko mākou kino.

Ua haʻalele mua ʻia no kā lākou momona momona, kō a me nā calorie, hele lākou i mua i ka papa o ka papa inoa o nā meaʻai olakino. Loaʻa nā momona i nā hua momona akā he mau momona momona ia e koi ʻia e ko mākou kino.

Puhi ʻia nā calories i loko o lākou no ka ikaika koke a ʻaʻole mālama ʻia e like me ka momona e ke kino. ʻAʻole hana ʻino nā kō maoli i loko o lākou ke ʻole he kō i hoʻohui ʻia.

Hoʻopiha piha ʻia nā hua kukui me nā minelala like ʻole e like me ka hao, calcium, magnesium a me potassium. Loaʻa iā lākou ka nui o nā wikamina, nā fiber a me nā momona i ke ʻano o ka omega 3 fatty acid a me nā momona unsaturated.

pehea e wehe koke ai i ka suntan

Hāʻawi kēia mau momona i kahi hoʻoikaika ikaika koke i ke kino. Kōkua ka mea minamina a me ka huaola i ke kākoʻo ʻana i nā ʻano hana like ʻole o ke kino.

ʻOi aku ka maikaʻi o ka ʻai ʻana i nā nati. Akā ʻaʻole kēia manaʻo he pono e ʻai kekahi i ka mea i koi ʻia. ʻO ka nui loa o nā mea āpau i maikaʻi ʻole i ke kino.

ʻAʻohe kānalua he maikaʻi ke olakino akā ʻaʻole pono e hele i kahi kai e pili ana i kā lākou ʻai ʻana. Piʻi ka momona i ka momona. No laila, ʻo ka ʻai ʻana i kahi lawelawe nui o kēia mau mea e waiho i ke kino e mālama i ka momona nui, e waiho ana iā ʻoe i ahu ma nā kilona.

nā lole mare ma lalo o 500

Eia kekahi, ʻo ka momona momona e hoʻolohi i ka ʻōnaehana digestive. ʻO ka snacking o nā nati pinepine hiki ke alakaʻi i ka hoʻonui i ke kahe o ke koko. ʻO ke olonā kiʻekiʻe i loko o lākou e hoʻonāukiuki i ke kōkō a me ka diarrhea kekahi.

I mea e loaʻa ai nā keu pono ʻoi loa mai kēia mau nati, ʻōlelo ʻia e hoʻopau iā lākou i kahi manawa kikoʻī o ka lā. E like, pono e hoʻopau ʻia nā nati i kiʻekiʻe i nā minelala a me nā huaora i ke kakahiaka a me nā nati e kōkua i ka digestion i ka pō.

ʻO kēia ala, hānai nā nati i ke kino a kōkua i ke kākoʻo ʻana i kā lākou hana a puni ka lā. E hāʻawi nā kiko i lalo iā ʻoe i nā kikoʻī e pili ana i ka manawa maikaʻi loa e ʻai ai i nā hua maloʻo.

Me ka manawa, he mea nui ka nui āu e ʻai ai. Eia kahi papa inoa e hāʻawi iā ʻoe i nā kikoʻī e pili ana i ka manawa kūpono e ʻai i nā nati a me ka nui e koi ʻia ai e ke kino.

1) Kakahiaka:

ʻAmelemona

Hectic mau kā mākou kakahiaka i ka nui o nā hana e hana ai. He loina ia o ka nui o ka poʻe e ʻai i nā ʻalemona i ke kakahiaka a pololei pēlā. Waiwai nā ʻalemona i ka wikamina E, riboflavin a me ka manganese e hoʻonui ai i kā mākou hana immune a kōkua i ke kino e hakakā me nā maʻi i ʻoi aku ka maikaʻi.

Mālama kēia i ko mākou kino i ke kūlana maikaʻi a no laila makemake ʻia e hoʻopau i nā ʻalemona i ke kakahiaka. Hoʻopulu i nā ʻalemona i ka pō a ʻai i ke kakahiaka me ka ʻili ʻole. ʻ saidlelo ʻia ka ʻili o ka ʻalemona e hoʻemi i ka nui o nā meaola i lawe ʻia i loko o ke kino a no laila makemake ʻia e hemo ma mua o ka ʻai ʻana.

lauoho lauoho no ke kaikamahine ma ka home

ʻLelo aku ka poʻe loea i ka ʻai ʻana o 10 mau ʻalemona i hoʻoulu ʻia i kēlā me kēia lā e palekana.

2) ahiahi:

ʻO Cashews lāua ʻo Pistachios

Nui ka waiwai o Cashews i nā momona e hāʻawi iā ʻoe i ka hoʻoikaika ikaika koke. Hoʻopau pū lākou i nā bacteria i ka waha a pale i ka palaho o nā niho. Kōkua ka manganese i loko o lākou e mālama i ke kahe o ke koko a me ka luhi o nā mākala.

ʻO Pistachios ma ka ʻaoʻao ʻē aʻe, olakino loa i ka puʻuwai. Pono e hoʻopau i kēia mau nati i ke ahiahi no ka mea ʻo ka momona i loko o ia mau mea e hāʻawi iā ʻoe i ka ikaika koke a hoʻonui i kou kūpaʻa, kahi āu e pono ai ma hope o ka hana o ka lā paʻakikī.

ʻLelo aʻoaʻo a nā loea 3 cashews a me pistachios i kēlā me kēia, i kēlā me kēia lā.

Hiki iaʻu ke hoʻomaʻemaʻe i koʻu mau maka ma hope o ka hana maka

3) Po:

Walnuts, Prunes a me nā lā

He momona nā walnuts i nā waikawa momona omega-3. Nui nā prun i ka fiber dietary. Kōkua kēia mau nati 3 i ka digestion o ka meaʻai a kōkua i ka mālama ʻana i ka tract digestive i ke olakino. ʻAʻole maopopo ka hapa nui o ka poʻe i ka wā e ʻai ai i nā walnuts - kakahiaka a ahiahi paha. ʻO ka manawa ʻoi loa ka pō.

Hoʻonui kēia mau hua i nā noho a hoʻōla i ka paʻa paʻa. Loaʻa iā lākou nā huaora a me nā minelala e kōkua i ka hoʻoponopono ʻana i ke kino a me nā ʻili o ka ʻili i ka pō. No laila, ʻo ia ka manawa kūpono loa e hoʻopau ai i kēia mau hua maloʻo.

Pono e hoʻopau ʻia kahi lā me nā prun ʻelua a me nā walnuts he 3-4 i kēlā me kēia pō no nā hopena maikaʻi loa.

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E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele