Loaʻa i kahi Boost Health o Energy
ʻO wai ka mea hikiʻole ke hoʻohana i ka ike hou? ʻAʻole lawa ka hapa nui o mākou, a ke kaumaha mākou i ka haʻahaʻa,ʻo ka heleʻana i nā meaʻai a me nā mea inu he mea kiʻekiʻe i loko o nā'ōponaʻokoʻa, mai ke kō a me ka caffeine. ʻO kēlā mau mea e hāʻawi iāʻoe i kahi hoʻolālā manawa pōkole, akā i ka hopena o ka hopena.
No laila pehea kāu eʻai ai e hoʻonui i kou ike? Loaʻa ka nui o nā koho iʻoi aku ka maikaʻi ma mua o ka mea e loaʻa iāʻoe ma ka lako o nā mīkini kūʻai, aʻo ka papa inoa paha e komo ana i ka nui o nā meaʻai āu e makemake nei akāʻaʻoleʻoe iʻike hiki iā ia ke lūlū iāʻoe i ke kakahiaka aiʻole i ka hola awakea .
ʻO ka mea momona me nā mea momona
Makemakeʻoe i kekahi mau meaʻai e ola ai ka olakino a me ka ikaika. ʻAʻole ia no ka mea he mea hoʻonāukiuki lākou, e like me ka meaʻai, akā, no ka hoʻohanaʻana o kou kino iā lākou e hoʻonui i ka ike ma ka'ōnaehana pūnaewele. ʻO kēlā ka mea e hoʻonui iāʻoe ma mua o ka wikiwikiʻana i nā mea i hanaʻia no kahi manawa pōkole.
ʻO kekahi o kēia mau meaʻai hoʻonaʻauao i ka ikehu:
I ka nānāʻana i nā mea luhi luhi, ponoʻoe e nānā i nā'ōpona a me ke kinona. ʻO nā'ōpoki-nā mea mai nā meaʻai a me nā kānina-hāʻawi iāʻoe i ka ikaika ikaika, akā naʻe, e maloʻo hou kāu tank i mua o ka lōʻihi.
ʻO ka protein a me nā meaʻai'ē aʻe i heluʻia ma luna, ma kekahiʻaoʻao'ē aʻe,ʻoi aku ka maikaʻi no ka hoʻomau mau loa. No lailaʻo ka mea maikaʻi loa e hanaʻia,ʻo ia ka hui pū me nā huaʻai. Ma kēia ala, hiki iāʻoe ke hoʻoikaika koke akā hiki iāʻoe ke hele no ka lōʻihi lōʻihi ma mua o ka hoʻiʻana i loko o ka hiamoe inā e puhiʻoe i nā pahu.
Hoʻomaopopo i nāʻano meaʻai maʻamau i aʻoʻia eʻoe ma ke kula haʻahaʻa? E nānā mākou i kēlā me kēia aʻikeʻoe i kahi o kāna meaʻai ke kiʻekiʻe nui o nā huaora a me nā minela e hāʻawi iāʻoe i ka ike eʻike aiʻoe i nā koho maikaʻi loa,ʻaʻole wale no nā lā ma hope o ka pauʻana o kāu pōkole, akā e mālama iāʻoe i ka nahuʻana. ma ka mua.
Pākuʻi: Hāpaiʻia e nā holoholona
ʻO kaʻai, ka iʻa, nā hua, a me ka waiu wai, nā kumu maikaʻi maikaʻi o ka protein. ʻO nāʻanoʻai likeʻole nāʻano likeʻole o nā meaʻai'ē aʻe i ka ikehu, akā.
ʻO nā meaʻai a pau i loko o kēia māhele e komo i ka protein. Eia kekahi mau mea'ē aʻe e hiki iāʻoe ke loaʻa mai kaʻiʻo mai:
- 'Apena (meaʻulaʻula): CoQ10, hao, carnitine, B huama, magnesium, creatin (i nā'āpana'ōwili)
- Pork: CoQ10, hao, magnesium, potassium
- ʻO ka iʻa (keʻokeʻo): CoQ10, carnitine, B huaʻai, magnesium
Eia nā mea i loko o ka iʻa a me ka iʻa:
- Halibut: magnesium, pālolo pālolo
- Herring: CoQ10, creatine
- Aleka: CoQ10
- ʻO Salmon: magnesium, creatine
- Sardines: CoQ10
- Nānā: B huaʻai
- Hoʻolālā: CoQ10
- Pākē: hana
Ināʻoe e hāpai, e loaʻa i ka maʻi o ka naʻau, a iʻole paha e pilikino i ka maʻi o ka maʻi, e'ōlelo ponoʻoe e kamaʻilio i kāu kauka e pili ana i keʻano o nā iʻa a me nā iʻa e komo i kāuʻai. Ponoʻoe e kelepona i kāuʻai no nā mea momona a iʻole ke kākoʻo o ka mercury i ka iʻa.
ʻO nā mea hana'ē aʻe e pili ana i nā holoholona e pili ana i:
- Nā pua : CoQ10, B huaʻai
- Milk & Other Dairy Products : B huaʻai, magnesium
Pākuʻi:ʻAʻohe Pipi
Ināʻaʻohe nui o kāu meaʻai a me nā meaʻai'ē aʻe paha, ponoʻoe e hoʻonui i kou laweʻana i nā meaola o ka mea kanu i mea e pale ai i ka luhi.
ʻO nā kumu pilikinoʻaʻole i hele mai mai nā holoholona mai nā huapalapala, nāʻanoʻano, a me nā pī. He mea koʻikoʻi loa ia no nā mea meaʻai a me nā meaʻawaʻawa, a me ka poʻe i nā meaʻai'ē aʻe e hoʻemi ana i ka nui o nā meaʻai a lākou eʻai ai.
E like me nā meaʻai, nui nā huapalapala a me nāʻanoʻano i nā meaʻai'ē aʻe ma mua o ka pilikino e hiki ke kōkua iāʻoe e hoʻonui i ka ike. Eia kēia mau mea:
- 'Amoni: hao, magnesium, pālolo pālolo
- Amaranth (ʻano hua like): B huama, magnesium, potassium, protein
- Cashews: magnesium, potassium
- Chia nā hua: ka magnesium, ka pālolo
- Ka Peanuts: CoQ10, magnesium
- Nā Pistachio: CoQ10, hao, magnesium, pālolo pālolo
- Paʻau'alapona: magnesium, potassium
- ʻO Quinoa (ka hua liʻiliʻi) : hao, magnesium, pālolo pālolo
- Nā mea kanu Sesame: CoQ10, hao, magnesium, pālolo pālolo
- Walnuts: hao, magnesium, pālolo pālolo
ʻO nā pīni maikaʻi no ka hoʻonuiʻia o ka ikehu, penei:
- Pōniʻeleʻele: hao, magnesium, pālolo pālolo
- ʻO Edamame : CoQ10, pālolo pālolo
- ʻOihana: CoQ10, hao, magnesium, pālolo pālolo
E hoʻomanaʻo i ke kōkuaʻana o ke kinowai me ka hoʻomanawanui, aʻo ka hoʻohuiʻana me nā huapiʻa hiki ke hāʻawi iāʻoe i ka ikehu i ka manawa a me ka ikaika.
Nā hua
Hiki i nā hua ke kumu maikaʻi o nā huaora a me nā alumina, me nā mea e kōkua i kou kino e hoʻohua i ka ike. ʻOi hou, hua maikaʻi nā huaʻai a pau, no ka mea, hiki ke lilo i nā meaʻai waiwai kūikawā i ka wā ulu a iʻole e maloʻo. (ʻO nā hua hua a me nā wai iʻokiʻia eʻoi aʻe ka kiʻekiʻe ma ke kōleʻa ma mua o ka huaʻulu.)
ʻO kekahi mau koho maikaʻi i ka wā e loaʻa ai i nā hua o ka luhi luhi:
- Apples: CoQ10, magnesium
- Kaomi: magnesium, pālolo pālolo
- ʻO Blueberries: magnesium, pālolo pālolo
- Nā lā: pāpona
- Nā hua Goji: hao, pālolo
- Kāleka kālā: magnesium, pālolo pālolo
- Lemons: magnesium, pālolo pālolo
- Oranges: CoQ10, magnesium, potassium
- ʻOhi waina: hao, magnesium, pālolo pālolo
- ʻO nā huaʻopa : CoQ10, magnesium, pālolo pālolo
Hiki i nā hua i nā mea kanu maoli (carbohydrates), no laila ke kohoʻana i nā mea i luna nei e kōkua iāʻoe e loaʻa ai ka puʻupuʻu no ka wā pōkole a me ka lōʻihi.
ʻO nā meaʻai
ʻO nā huaʻai nā meaʻai he nui nā kumuhana ikaika, aʻo kekahi kekahi mea e hāʻawi ai iāʻoe i ke kinona (ʻoiaiʻaʻole kokoke i ka nui o nā kumu e like me nā meaʻai, nā hua, nā lawaiʻa, nā nomo, a me nā pi).
Eia kekahi mau mea e hiki ke kōkua i ka hoʻonele i kou luhi:
- 'Apaka: magnesium, potassium, protein
- Avacoados: potassium, ka magnesium, ka pona
- Broccoli: CoQ10, magnesium, potassium, protein
- Kaloka: ka magnesium, ka pālolo
- Pāpaʻipiʻi: CoQ10, magnesium, pālolo pālolo
- ʻOiwi: hao, magnesium, potassium, protein
- ʻO Squash: magnesium, potassium, protein
- ʻAla'alala: magnesium, potassium, protein
E like me nā hua, nā huaʻona i loko o nā'ōpona'aleʻa, akāʻo kaʻoi aku o ka mea liʻiliʻi i ka hua.
ʻOhi
ʻO nā'ōpala kahi kumu o nā huaʻaleʻa no ka ikaika wikiwiki a me kekahi mau meaʻai no ke ola ikaika. ʻO kekahi mau koho maikaʻi he:
- ʻO Rice Brown: hao, magnesium, potassium, protein
- Oatmeal: hao, magnesium, potassium, protein
- ʻO ka palaoa a pau: hao, magnesium, potassium, protein
- 'Ohiiki Pākī: hao, magnesium, potassium, protein
Nui nā'āpana o ka pōʻaleʻa i kēia mau huaʻai a ua hoʻopaʻaʻia hoʻi me nā huaora a me nā minelala, no laila e hiki iā lākou ke lilo i mau kumu maikaʻi o nā mea luhi luhi,ʻo ia hoʻi.
ʻO kahi hōʻike ma nā mea hōʻemi pulu
ʻO nā mea kūikawā no ka waiū e loaʻa ana kekahi mau meaʻai no ka'ikehuhu, ma keʻano a ma o ka paʻa.
Eia naʻe, hiki i kēia mau inu ke emi mai ka mea likeʻole i kā lākou mau mea papahana ma mua o kou manaʻo. ʻO ke kumu no ka nalowale o nā mea i ka wā e hana ai a ma muli paha o ka wai a me nā mea'ē aʻe. Eia keʻano o kahi o kekahi o lākou e hoʻopaʻa ai:
- Aleka almond: mea kiʻekiʻe o ka pāhare pālolo akā nā mea nui o ka hao, ka magnesium, a me ka protein
- ʻO ka waiū liʻiliʻi : nā liʻiliʻi B a me nā protein
- Nona waiū: nā kūlana haʻahaʻa o riboflavin (he hua B), magnesium, a me ka protein; nā kiʻekiʻe o ka pāhare pālolo
ʻO ka nui o kēia mau meaʻai e hoʻohālikeʻia ma ka laeli a me ka meaʻai, aʻo kekahi mauʻano he mea paʻa a hāʻawi i nā mea'ē aʻe ma mua o nā mea'ē aʻe. ʻO ke ala maikaʻi eʻike pono ai i kāu mea e loaʻa nei,ʻo ia e heluhelu i nā lepili.
ʻO kahi hōʻike ma ka kola
Hāʻawi ka caffeine iāʻoe i ka ikaika ikaika, akā he mea hoʻonāukiuki ia,ʻo ia hoʻi ka wikiwiki o ka hana a kou kino ma mua o ka mālamaʻana i kāu pūnaewele. ʻAʻole ia he mea hewaʻole-ʻo ka meaʻoiaʻiʻo,ʻo ka cafe a me ka ke ke loaʻaʻelua mau pono olakino .
Eia naʻe, hiki i ka caina ke hoʻopiʻi i kekahi mau pilikia. Manaʻo pahaʻoe e hiki iā ia ke hoʻolilo iāʻoe i ke kaumaha a hoʻopilikia i kou hiamoe, keʻoleʻoe i ka nui aʻai paha i ka hopena o ka lā.
Ma luna o kēlā, akā, hiki i ka mea kūpono loa i nā kānaka me kekahi mau kūlana e pili ana i ka hanaʻana i ka'ikehuhu, e like me ka fibromyalgia a me ka maʻi puʻupuʻu hikiʻole. ʻO kekahi poʻe kauka no kēia mau maʻi e kapa aku i kaʻaila a me nā mea hoʻonāukiuki'ē aʻe "e nānā i kou kinoʻaʻole hiki ke kālā," no ka mea, hāʻawi lākou i ka ikehu wahaheʻe a ma hope iho e haʻalele i ke kino iʻoi aku ka lōʻihi ma mua.
Inā loaʻa iāʻoe kahiʻano e emi ai ka ikaika a me ka luhi koʻikoʻi, pono e nīnau i kāu kauka no nā hopena maikaʻiʻole o ka caine a me nā mea hoʻonāukiuki'ē aʻe.
ʻO kahi hua'ōlelo mai
Ināʻikeʻoe he ikaika kūponoʻole, e'ōlelo ponoʻoe i kāu kauka e pili ana i ia. Hiki paha i keʻano o ka nohona o ka nohona, e like me ke kaumaha nui a iʻole ka hiamoe ponoʻole, akā hiki ke kumu mai i nā meaʻaiʻoleʻaiʻole a iʻole ka maʻi i hōʻikeʻoleʻia. No ke kumu o ka hopena, maikaʻi kāu kohoʻana i ka meaʻai.
Ke kohoʻoe i nā meaʻai, hiki paha iāʻoe ke makemake i nā mea'ē aʻe ma mua o ka nui o ka ikehu e hāʻawi iāʻoe. ʻOiaʻiʻo,ʻoi aku ka nui o nā hoʻopuka kūpono ma mua o nā huaora a me nā alumina i kūkāʻia maʻaneʻi. Eia naʻe,ʻo kaʻikeʻana i kēia mau meaʻai a me nā mea i loko e hiki iāʻoe ke hana i nā koho maikaʻiʻana no kāuʻai. ʻO kaʻaiʻana no kaʻoihana ike hou paha e hiki ke kōkua iāʻoe e pale i nā pōkole maikaʻi a iʻole nā mea hoʻonāukiuki e hiki ai iāʻoe i ka lā a hiki i ka maikaʻi o ke olakino.
> Puna:
> HuiʻAla HuiʻAmelika Hui PūʻIa (USDA). Nānā Kūlohelohe Nūhou no ke Kūlana Kūkākūkā, Release 28.