Inā makemakeʻoe i ka hoʻomaʻemaʻeʻana i kāu'ōnaehana nalu, akāʻaʻole makemakeʻoe e hana ia me nā meaʻai nui, nā laxatives, teasal teas , a colonic paha, he nui nā meaʻai a me nāʻanoʻano hana e hiki ke kōkua i ka hoʻonuiʻana i ka'eliʻuʻana a hoʻomaha i ka bloating, gas, a me ka paʻa. Eia nāʻano maʻalahiʻelima e "hoʻomaʻemaʻe" i kāu pūnaewele:
1) E hoʻonui i kāu hua o ka lā a me ka meaʻai
E ho'āʻo eʻai iʻekolu mauʻoihana aʻoi aku paha o nā huaʻai a meʻelua mauʻoihana hou i nā lā i kēlā me kēia lā ma kahi liʻiliʻi akā he nui kaʻewalu a heʻumi mau lawelawe i ka lā.
Inā loaʻaʻole ka hua hou,ʻo ka hua maloʻo ka mea koho maikaʻi loa.
ʻO kekahi mau lālā,ʻo ia nō ka letus, ka brokoli, ka bele, ka kāloti, ka'ōmaʻomaʻa, ka'ōmaʻomaʻi, ka lūlū, nā artichokes, ka kale, ka'ōnihi, kaʻulaʻula, nā blueberries, nā hua waina, nā huaʻala, a me nā huakeke. Hiki i nā kānaka me nāʻano'alapili kūpono ke kōkua mai nā mea kanu iʻoi aku ke kiʻekiʻe ma ke kōpona (vs he hikiʻole ke kōkua) e like me nā kāloti, ka'āpala, nāʻualaʻuala, nāʻuala, beets, parsnips, rutabagas, a me nā turnips.
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2) E ho'āʻo i nā meaʻai waiwai waiwai probiotic
ʻO nā meaʻai i waiwai i nā microorganisms ola honua, i kapaʻia ka bacteria probiotic, hiki ke kōkua i ka hōʻehaʻana i ka'ōpala, kākoʻo i ka pūnaewele kamepiula, hoʻemi i ka hoʻonahoho, a hoʻonui i ka lakene o ka waiwai i ka bacteria potentially harmful i ka puʻu. ʻOʻelua o nā maʻi nui loa o nā pākanaʻi he Lactobacillus acidophilus i ka'ōpū liʻiliʻi a me ka Bifidobacterium bifidum ma ka pūpū nui.
ʻOiai ua loaʻa nā hua'ōlelo i ka waihona kīnā, hiki keʻikeʻia hoʻi ma ke kefir a me ka yoguma (me nā mea i hanaʻia mai ka niu, raiki, soy, a me nā "milks"ʻole), kombucha, kvas, a me nā mea kanu momona e like me sauerkraut a me kim chi .
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3) E ho'āʻo i kēia mau'ōpū huapalapala waiwai
Ma kahi o ka raiki keʻokeʻo, nā pēke, ka berena laʻa, a me ka pasta, e ho'āʻo i kaʻaiʻana i nā meaʻaiʻole e like me ka laikiʻeleʻele, quinoa (ʻaʻoleʻo kaʻoiaʻiʻo maoli akāʻo ka lau nahele),ʻo kaʻohe kila,ʻo ka millet,ʻo ka amamarah, buckwheat, a me ka raiki laiki.
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4) E inu hou i nā wai
ʻO ka wai (me ka mīpī, ka momona, a me nā wai'ē aʻe) he mea nui no kaʻoihana digestive maikaʻi akāʻaʻole ka nui o mākou e inu nui. He mea nui loa ka inuʻana i nā wai kūpono i ka hoʻonuiʻana i kāu i ke ahi (mai ka hua, nā huaʻai, nā kī a me nāʻanoʻano). Hiki ke hoʻohana i ke kala o kou mimi e like me ke alakaʻi. ʻO ka mea nui, pale'ōmaʻomaʻa a'ōpala-ʻeleʻele i hōʻikeʻia e loaʻa ana iāʻoe nā wai, akā he nui ka nui o kāuʻai, nāʻoihana olakino, a pēlā aku. Eia hoʻi, e hoʻomanaʻo i kekahi mau huaora a me nā meaʻai e hiki ke hoʻololi i ke kala o kaʻimi (e like me nā hua B a me nā beets). E ho'āʻo i ka papa laʻau, ke kōmaʻe, ka wai lemon, ka paila, a me ka wai māmā.
5) E ho'āʻo i nā olonā
ʻO nā'ōpala he hua liʻiliʻi loa ia e hiki ai ke hāʻawi aku i kahi hui maikaʻi o ka welaʻoluʻolu a hikiʻole ke hoʻololiʻia a hiki paha ke kōkua i kekahi poʻe me ka paʻa a me nā papalinaʻole. He paʻakikī nāʻanoʻano i ka wā e ola ai, no laila e hoʻohuiʻia i loko o ke kofe a iʻole ka mea mīkiniʻai a me ka mea holoi ma mua o ka hoʻohuiʻiaʻana i ka meaʻai. Hiki ke kāwili maikaʻiʻia kaʻalani a me ka mīmū, a hiki ke hoʻokomoʻia i ka muesli, ka granola, nā mea i hoʻolapalapaʻia, a me nā mea momona.
Nā meaʻai'ē aʻe e komo
- Nā'ōpū a me nā lemu: E'ōniu nā'ōmaʻomaʻa a me ka'ōmaʻomaʻo a me nā'atiʻoki i kaʻeli a makemake i ka wā e emi iho. ʻO nā'ēʻaʻa'ē aʻe he poʻa piʻi, pineto beans, mung beans, garbanzo beans (chickpeas) a me adana piʻi.
- Nā'ōpala a me nāʻanoʻano: Nā huapalapalaʻole, nāʻanoʻano, a me nā pīpī paʻakai e like me ka hua'ulakin, nā kumulāʻau chia, nāʻanoʻano sesame, nā hua'ōmaʻomaʻa, nā alamone, nā'ōpala a me nā walnuts.
- ʻOi Omega-3 mau meaʻai momona-momona: Nā iʻa i kāhuʻia, i kāhuʻia aiʻole i kāhuhuʻia e like me nā ancholi, ka mea hānai, nā meaʻeleʻele, nā sardine, a me nā mea hihiu hihiu
- ʻO kaʻaila: Kaʻailaʻoliva nani, kaʻaila niu, kaʻaila avocado.
Nāʻano'ē aʻe e hoʻomaʻemaʻe i ke kino
Kū'ē nā mea hoʻohālike
Hoʻololi kaʻokoʻa ma waena o ka wai wela a me ka wai anuanu, kahi mea e kōkua ai e lawe mai i nā meaʻai, oxygen a me nā pūnaewele kūponoʻole i nā meaʻeha a me nā meaʻehaʻeha a lawe aku i nā mea kanuʻino, nā huahana inflammatory a me nā meaʻona'ē aʻe.
E hoʻomaka meʻekolu mau minuke o ka wai wela e ukaliʻia ma lalo o hoʻokahi minuke o ka wai anuanu.
E hana hou i kēia kumuhana i hoʻokahi manawa, e hoʻopau i ke anu (e like me 3 mau minuke - 1 minute minuke - 3 mau minuke - 1 minuke kekona).
Psyllium
ʻO Psyllium he kiko meaʻai e kākoʻo ana i ka hana maʻamau, e hoʻomaʻemaʻe i ke kāʻei o ka naʻau, a hoʻonui i ka nui a me ka mama o nā kumukū. Hiki ke hoʻouluʻia kahi hoʻokahi teaspoon o ka psyllium palaka i loko oʻewalu mauʻewa o ka wai. E inu koke.
Nā kūkākūkā
E noʻonoʻoʻaʻoleʻaʻohe mea e hoʻokokoke e pono no nā mea a pau. Ināʻoe eʻike nei i ka palekiko, ka pāʻana o ka'ōpū, ka hau, a me nā mea'ē aʻe, he mea nui e kamaʻilio pū me kāu mea mālama ola.
Ka Hoʻohaha:ʻO kaʻike ma kēia pūnaewele kahi i hoʻolālāʻia no nā hoʻonaʻauao wale nō aʻaʻole ia he pani no ka'ōlelo aʻo, diagnostics or treatment by a physician licensed. ʻAʻole i manaʻoʻia e uhi i nā mea palekana a pau, nā hana maʻamau, nā kūlana a iʻole nā hopena pilikia. Ponoʻoe eʻimi i keʻano o ka hoʻoponopono kūikawā no nā nīnau pili olakino a nīnau i kāu kauka ma mua o ka hoʻohanaʻana i ka lāʻau lapaʻau'ē aʻe a iʻole e hoʻololi i kāu kaulike.