No ka makahiki paha, pono e kaulike nā meaʻai i kēlā me kēia lā a pono iāʻoe. Eia kekahi, pono loa kēia koena, pono i kēlā wahine kēia wahine e hana no ia iho. Akā, aia keʻano o kaʻai pono. ʻO ia ma o kā lākou mālamaʻana a he meaʻai maʻalahi loa nā wāhine o nā makahiki.
No laila, he aha nāʻano o ka meaʻai maikaʻi? ʻAʻole lākou i nui a maʻalahi a maʻalahi lākou.
1. Mai poina ka inu wai. Hiki i ke kino i piha i ke kino ke hana pono. Hoʻomaopopo ka nui o ka wai e hoʻopau i nā meaʻino a me nā meaʻino. E inu ma kahi o 3 liters o ka wai i kēlā lā i kēia lā. ʻO ke kumu nui o ka nui o ka wai ma lalo o nā kaumaha nui i ke kauwela, i ka wā o ka wela wela.
2. Eʻai mau i ka pō kakahiaka! ʻO ka palaoaʻaina kaʻai nui loa. ʻO kēia ka ipu mua ma hope o ka pō pō. Ponoʻoe eʻai ia mea ma mua o hoʻokahi hola ma hope o ka ho'ālaʻana. Pono i loko o ka pōpōpō piha: pāʻani pāʻani (ka lihilihi), nā momona maikaʻi (e like paha me nā huaʻaina), a me kaʻaila (cereal) a me nā meaʻono (fruit) carbohydrates. He kakahiaka ia e hāʻawi ai iāʻoe i ka ike a me ka accelerates metabolism.
E hoʻomaikaʻi mai! ʻO kā mākou kino e "hoʻolālā"ʻia inā inā hōʻoleʻoe i ka kakahiaka kakahiaka - i ka pō a pau, pōloliʻoe. Inā pahaʻoe eʻai mau. No laila, hōʻole i kaʻaina kakahiakaʻo ia ke ala kūpono i ka hoʻouluʻana.
3. Mai alo i nā'ōpona. I kekahi manawa no nā wāhine,ʻo nā hua'aleʻa he like me ka waiwai waiwai. He hewa kēia. Pono nā'ōpelu i ke kino aʻaʻole hiki ke paniʻia me nā meaʻai'ē aʻe. ʻO lākou wale nō ke kumu o ka ikehu no ka lolo. Hiki iā lākou ke māhele i mea paʻakikī a paʻakikī. ʻO kēia māmā o nā'ōpona'okōpika, e like me kaʻai, ka'enememele, ka oatmeal. Hiki i kēia mau meaʻai ke lilo i wahi o kēlā me kēia pāʻina. ʻO nā huaʻalea maʻamau wale nō e like me nā huaʻai a me ka meli.
E hoʻomaikaʻi mai! Pono nā'ōpelu i loko o kā mākouʻai, akā i ka kakahiaka a i ke ao paha. Hiki iāʻoe ke hoʻopaʻa pono iā lākou ma nā papaʻeluaʻelua - ka'ōpōpō aiʻole kaʻaina awakea. Hāʻawiʻia kēia ma kaʻaiʻana iʻelima manawa i ka lā a heʻai maikaʻi kāu. ʻAʻoleʻoe eʻai i ka hua i ke ahiahi.
ʻO ka mea nui e pili ana i nā meaʻai
• Kaloʻole o ka protein e hoʻolōʻihi i kāu hāmeʻa. Aia i loko o nā'āpana a pau o ko mākou kinolalālaʻa. Ināʻaʻoleʻoe e hoʻolako i nā meaʻai i loko o ka meaʻai i kēlā me kēia lā - ke kino e hoʻomaka e "lawe", i mea laʻana, mai nāʻiʻo. Aʻo ka'ōpū liʻiliʻi e loaʻa ana iāʻoe, hoʻonanee i kāu pūkiki nui, a hoʻomakaʻoe e loaʻa ka kaumaha. No laila, i loko o kēlā me kēia pāʻina e hele pū ana me mākou i ka lā, pono mākou eʻai i ka meaola. ʻO nā kumu nui o ka palauamu he waiū a he liʻi pīpī, kefir, kaʻiʻo leʻa, iʻa, nā hua.
• Me nā lālāʻole, e "kanu"ʻoe i kou'ōpū. ʻO nā huaʻai he mauʻaʻai a me nā antioxidants e kōkua i ke kuaʻana i nā'āpana triglyceride i loko o ke koko, e kōkua i ka hōloli, hoʻoikaika i ka hoʻohapaeʻiaʻana, hoʻomaʻemaʻe i ke kino o nā mea kaumaha kaumaha, nā mea kinowailua, kōkua e hoʻohui i ka waikawa hydrochloric nui i loko o ka'ōpū.
E hoʻomaikaʻi mai! Mai ka 20 a 40 grams o ke fiber i kēlā lā i kēia lā kōkua i ka pohō kaumaha.
• Pono nā momona -ʻo ia kekahi o nā meaola nui loa. Ma ka manawa like, pono eʻike i keʻano o ka momona a me keʻano o ka mea pono iāʻoe. ʻO nāʻaʻa momona i kāuʻai, e loaʻa mai nā kumu e like me ka iʻa, nā hua'ōmaʻomaʻa, nā kumukūʻai, a me nā hua'ōlelo. ʻO nā kumukūʻai he mauʻaila nō hoʻi -ʻole i hoʻopiliʻia, ka'eneʻena maeʻa, kaʻaila a me ka linseed. Eʻai wale i nā manawa, i nā mea liʻiliʻi, i nā mea holoholona, e like me ka puaʻa bale. I ka hoʻohaʻahaʻaʻana, "lean" i ka waiū. E pale i nā meaʻai e komo ana i nā momona momona, e like me nā pēpē, nā hamburgers, fries fried, roll rolls, muffins and cakes.
Meal ma hope o 20 makahiki
He nui kou ikaika, ke ola neiʻoe i ka holomua mau, a hiki i kou kino ke kū i ke ahi o ka momona. Hiki i ka pilikia ke hana wale i ka hōʻeha i ka hopena hormonal a iʻole ka hōʻeha i ka pilikia. I kēia mau makahiki, he helehelena maikaʻi kou, he puʻu aloha a me nā iwi ikaika. Hoʻopihoʻi kokeʻia nāʻano o ke kino ma hope o ka hoʻomeleʻaʻana, nā pilikia a me nā pō hiamoe. ʻAʻole ponoʻoe e lilo i ke kumukūʻai e like me nā kukui uila a iʻole e noho i mua o ka TV no nā lā.
E nānā no ka meaʻai
Inā ua luhiʻoe - keʻaiʻoe i ka balekale a me ka'alele, aʻaneʻane makemake mau e like me ka uluʻana o nā'ēheu. Akāʻo kēia ka hoʻopunipuni pilikino. He pōkole ka hopena, a ma ka hoʻihoʻiʻana - hiki i kahi meaʻoi aku i kaʻili koko a me ka waiwai kaumaha. E aʻo pehea e hoʻonohonoho ai i kāu papa maʻamau i kēlā me kēia lā i hiki iāʻoe ke hoʻopakele i nā meaola a pau i ke kino. Ināʻole, e emi anaʻoe i ka māmā. E hoʻomakaʻoe i kaʻeha pinepine a "kiʻi" i nā maʻi likeʻole.
E hoʻolako iāʻoe iho me kahiʻoihana kino
ʻOiaiʻaʻoleʻoe e nele i ka hiki ke neʻe, akā,ʻaʻole i ka maopopo mau o ka hana. Mai hele i kahiʻoihana kūʻai, ma keʻano he mea hana kino. E hana mau i nā hana ākea a hana i nā'ahameʻa āu e makemake ai. ʻO kēia wale nō ka mea e hōʻoiaʻiʻo iāʻoe i kahi helehelena maikaʻi a me ke olakino maikaʻi.
Me ka maʻamau ka nui, palekana iāʻoe iho mai anemia
Inā loaʻa iāʻoe ka menstrual -ʻoi loa kēia i ke anemia. Hiki i ka meaʻai maikaʻi, kahi maikaʻi e hōʻalo ai. I kēia makahiki, hiki paha iāʻoe ke palekana i ka anemia. ʻO kēia, ma keʻano he kūlana, pili i nā wā pilikia. No laila, i kāuʻaiʻana, hikiʻole iāʻoe ke hana me ka lawaʻole o ka hao, ka huamaila B 12, nā protein a me ka waipile folic. He aha kāu mea maikaʻi no kēia hihia? ʻO ka papahana he mea hoʻomanaʻo i nā lā (mau hua, nā meaʻai). I hoʻokahi manawa i ka hebedoma,ʻai i ka ate, ke kai. Eʻike ponoʻoe eʻai i nā kīʻaha piha, nā mea kanu a me nā hua i waiwaiʻia i ka huaʻa C.
ʻO ka hōʻailona maʻamau me ka nele i ka hao: Breakfast - oatmeal with grapes, low-fat yogurt and cheese cheese. ʻO ka lua o kaʻaila kakahiaka he'ōʻalo. ʻO kaʻaina - ka'ōmato, ke koko koko, kaʻaila, ka waina me ka milo, ka'ōmole o ka waina maloʻo maloʻo. ʻOi - kahi hauʻoli o ka yogurt a me ka kukumba. ʻO kaʻai - huamela me ka ate hānai, ka palaoa palaoa a pau.
No ka mālama kūpono o ka herpes
I kēia makahiki, he pilikia likeʻole ka herpes. ʻO nā meaʻai kūpono e kōkua i ke kaua. He mea ia e hoʻoikaika i ke kū'ēʻana o ke kino, a no laila, e hoʻopau i nā pilikia me ka herpes. He aha nā mea e pono ai iāʻoe? ʻO ka huaʻo Camin C he citrus, kāpīpī, ka paʻi, nā huakuʻi, ka pepaʻulaʻula, ke olalio'īlio, ka'ōmaʻomaʻo. ʻO nā waiwai waiwai nui nō hoʻi kaʻaila a me ka meli.
ʻO ka hōʻailona nui: Kaʻaina kakahiaka - ka wai hoʻi me ka waiū a me ka meli, ka liʻi pua, kāpīpī, ka waiwai, a me ka radish. ʻO ka lua o kaʻaila kakahiaka he salame huapalapala, ka hulu keʻo a me nā nati. ʻO ka Lunch - ka'ōpala keʻoleʻa me nā croutons, ka croup, ka saladi mai nā kāloti kuʻiʻia me kahi teaspoon o nā hua puaʻa. Paʻa ahiahi - 200 ml o ka wai multivitamin. ʻO kaʻaina ahiahi - nā poli'āpana, ka'ōnihi, keleka, ka lauiki laiki.
Meal ma hope o 30 makahiki
I kēia manawa ua weheʻoe i kāu mau hana a me kāu olaʻoihana. Ua liloʻoe i makuahine, uaʻikeʻoe i kāu papa hana. ʻO ke ola i ka wikiwiki a me ke koʻikoʻi e koi ana i kahi meaʻai kūikawā. Ua piha kou ola i nāʻoihana, nāʻoihana a me nāʻohana, a i kekahi manawa i ka manawa hoʻokahi. ʻAi pinepineʻoe eʻai wikiwiki, akā i kēia manawaʻaʻoleʻo ia i ka mea āu e pono ai. Pono pono i kou kino ka lole hou. ʻO ka wikiwiki o ka ola, hiki i ka pilikia a me ka luhi ke hoʻololi koke i kouʻike. ʻO kaʻeleʻeleʻeleʻele, nāʻeleʻeleʻeleʻele ma lalo o nā maka, he pūpū o nā kui.... Inā he pilikia kēia, a laila e hoʻopihapiha i nā pūnaewele zinc. ʻO ka hemahema iʻole e lilo ka lauoho i manamana, a lilo i nā kui a lilo iʻeleʻele, a ulu kaʻili i nā wrinkle wawe a me nā hewa'ē aʻe.
Ua ola maikaʻi ka lauoho a me nā kui
No ka hanaʻana i kēia, ponoʻoe e hahai i nā kumumanaʻo o kaʻai. No ka hoihoiʻana i ka elasticity o kaʻili, e hāʻawi ai i ka ikaika i ka lauoho a me nā kui, ponoʻoe e hahai i ka meaʻai maikaʻi no nā wahine, waiwai nui i ka zinc. E wehe i kahi liʻiliʻi o ka caffeine, ka waiʻona a me nā meaʻono. He aha kāu mea maikaʻi? Eʻai i ka iʻa, i ka lawaiʻa, ka mea hānai, inā loaʻa iāʻoe ka manawa kūpono - a me nā mea nui. Akāʻo nā kumu maikaʻi o ka zinc nā huahana - hua a me ka waiū, ka palaoa piha, nā huakena'okena, nā nati, celery, broccoli, kāleka a me nāʻaila.
ʻO ka hōʻano menu: Breakfast - ka palaoa āpau a me ka hulu kao, waiʻona. ʻO ka lua o kaʻaina kakahiaka he meaʻai ia me nā'ālika. ʻO ka Lunch - ka laiki lawaiʻa, ka iʻa, nā hua'alokeka, ka huamele kalo a me ka'ūkū. Pākīpika - ka nihi kulī a me nā nati, ka mīni. ʻO ka'atiʻa - kaumele me nā kuʻemaka, kahi'āpana o ka bread wholemeal.
Pehea e hoʻihoʻi ai i kahi kiʻi ma hope o ka hāpaiʻana
ʻO nā kumumanaʻo o kaʻaiʻai e pili ana i kekahi mau kumu. Inā pauʻoe i ka umauma, hiki iāʻoe keʻai i nā calories 1300-1500 i ka meaʻai. No laila e lilo anaʻoe i kahi 0.5-1 kg i kēlā me kēia pule. E inu i ka piha o ka wai o ka wai a me ka wai a me ka wai. He aha kāu mea maikaʻi? ʻO kaʻiʻo leʻa a me ka paʻakai, nā iʻa a me nā hua manu, nā huaʻai a me nā'ōmole, nā huaʻono liʻiliʻi, nāʻeleʻele, nā'ōmole oat, ka laikiʻala, kaʻaila.
ʻO ka hōʻano menu: Breakfast - kaʻiʻeleʻele me nā'ōmaʻomaʻo'ōmaʻomaʻo, nā'ōmato, 2 paʻi o ka palaoa palaoa a pau. ʻO ka lua kakahiaka nui - he huamona huaʻona - 100 g ka maiʻa, nā'ōkui, nā alani, nā hua'ōleʻa. ʻO ka Lunch - ka'ōmole turkey, 3 punetēpē kahi laiki laiki, ka saladi o ka mea lola a me ka pepa. Pāhili - kefir 2%, saladi mai nā huaʻai. ʻO kaʻaina - pancakes me ka'ōniʻi a me ka pepaʻono.
ʻAi ma hope o 40 mau makahiki
Me ka hāʻuleʻana i ke kiʻekiʻe o nā homoni pūnane, piʻi ka maʻi o nā veins varicose a me ka maʻi nui. Ke hopohopo neiʻoe e nānā i ke kino o kāu kino. ʻO kēia ke kumu o ka noiʻana o ke kino no ka ikehu e hiki ke emi i kou makahiki a hiki i ka 1 / 4. Eia kekahi, nui aʻoi aku nā wāwae i hoʻoloheʻole. Ma hope o ka lā paʻakikī, lilo lākou i "kaumaha" a pāhū. Ma hope o 45 mau makahiki aʻoi aʻe paha, e kali ana nā hoʻololi kupaianaha iāʻoe. Akā, hiki iāʻoe ke hoʻolilo i kēia hana i meaʻoluʻolu aʻaʻole kaumaha.
He aha kāu mea e pono ai? ʻO ka mea nui -ʻo ka huaʻai he nui.ʻO ke kumu o kāuʻai he pono ia i nā mea waiwai i nā antioxidants a me nā huamino C,ʻE a me A. Ke pale nei lākou i nā maʻi nui a me nā kaʻina o ka'ōpiopio o ke kino, e alakaʻi ana i nā pūʻali olaʻole. ʻO ka lua o ka mea nui loa -ʻo nā huaʻalea. I mea e loli ai kou kino i ka glucose mai kaʻai a ka ikehu, ponoʻoe i ke kākoʻo. E hōʻemi i ka laweʻia o nā huaʻalea maʻalea likeʻole me ka sugar, ka'ati a me nā mea inu. E hoʻopili iā lākou me ka'ōpūʻokoʻa a me nā hua iʻa. E maʻalahi ka mālamaʻana i kaʻai nui.
Pehea e hoʻoikaika ai i nā moku
Nā māʻula o kaʻai maikaʻi no nā kīʻaha koko: hōʻole i nā mea momona, ka palaoa -ʻo kēia ka hopena i ke koko. Hoʻoheheʻe i ka paʻakai a me ke keʻo. Hoʻomaopopo ka paʻakai i ka paʻaʻana o ka wai i loko o ke kino, pēlā ka hoʻouluʻana o nā wāwae. He aha kāu mea maikaʻi? I loko o kāuʻai, he nui nā huaʻai a me nā mea kanu, i lako i ka wepa a me ka huaora. E inu i ka wai o ka nūnūʻeleʻele, ka mīkeke, ka rosehip, ka tea. Eʻai i ka pulu pepa, ka kāpaka, ka paʻi, kaʻulu, a me ka kiwi.
ʻO ka hōʻailona maʻamau:'Anakēpō - rye berena, ka'ati me ka pepaʻulaʻula. ʻO ka lua o kaʻaina kakahiaka he salamona me ka huaʻopa a me ka avocado,ʻo ka waina. Lunch - broccoli soup me ka pipi, nā pāpili'eneke me ka paku, uluʻo Brussels. Pākīpika - wai mai ka'anakenaʻeleʻele, ka nihi. ʻO ka Lunch kahi hua salalā o nā lelo a me kaʻulaʻula.
Me kahi kiʻekiʻe kiʻekiʻe o ka paʻakai o ke koko
Nā kulekele o kaʻai: eʻai i 5 mau manawa i kēlā lā i kēia lā, i kēlā me kēiaʻekolu hola. Hāʻawi i nā lama, ke kō, ka waiʻona, nā huaʻono, ke keʻokeʻo. E hōʻalo i nā mea inu. He aha kāu mea maikaʻi? Eʻai ai i ka palaoa mai ka palaoa āpau. Hoʻomoʻa mau i ka laiki laiki, ka paʻi pila pasa, ka paila lahilahi. E hoʻohui i ka wai me ka wai. Eʻai i nā hua waina.
ʻO ka hōʻailona menu: Hōʻomaha - ke kīʻaha piha aʻelua mau paʻi o ka meaʻai hoʻokahi me ka iʻa. ʻO ka luaʻaina kakahiakaʻo ka wai'ōmato, ka liʻi. ʻO ka Lunch - ka broccoli me ke kūkā, kaʻokiʻoki me ka puaa buckwheat a me ka salati kāloti me nā hua. I ka hapalua o ka lā -ʻelua mau'āpana berena, ka niho hamū, ka kukama. Dinner - wholemeal pasta me nā mea kanu (zucchini, pepa, onioni,'ōmato).
ʻAi ma hope o 50 makahiki
I kēia manawa, pono loa nā loli o kaʻai a me nāʻoihana a pau no ke olakino. No laila hiki iāʻoe ke hoʻopau i ka manawa aʻoluʻolu i kouʻano maikaʻi. Me nā makahiki he umi o ko mākou ola, ua hoʻohaʻahaʻaʻia ka mana o ke kino. Ua neleʻoe i ka hana, ua neleʻoe i ke kino, ke lawe ka kino i nā meaʻai maʻemaʻe a me nā minela, e maloʻo kaʻili a me ka'ālia. Akāʻo nā iwi a me nā hono o ka mea nui loa. He aha kāu mea e pono ai? ʻO keʻano - calcium. Ma hope o ka menopause, no ka nele i ka estrogen, hiki ke piʻi ka absorption o ka paʻi i kou kino a hiki i ka 10% ka nāwaliwali. Eia kekahi, no ka hopena o kahi maʻi kūpilikiʻi, he pono ka huaʻo D no ka hoʻoponopono pololei o kēia kumuhana. No laila, i kāuʻaiʻana he pono ka loaʻaʻana o ka waiū a me nā hua laʻau. ʻO kēia ke kumu nui o ka calcium no nā iwi. Makemakeʻoe i nā momona maikaʻi. Ma hope o 50, hoʻomaka ka hoʻonuiʻana i ka maʻi o ke atherosclerotic. Loaʻa kēia no ka emiʻana o ka "maikaʻi" HDL cholesterol. Ua hōʻeaʻo ia i ka wā "ʻino" LDL cholesterol. I mea e hoʻopili ai kēiaʻano i ka naʻau, e ho'āʻo e hoʻololi i nā momona holoholona me ka mea kanu.
Pehea e hoʻoikaika ai i nā iwi
ʻO ka papahana nui o ka meaʻai: he mea nui ka papahana. ʻO ka lā o kēia kumuhana he 1000 mg no nā wāhine, i ka manawa o ka menopause - 1300 mg a 1500 mg me ka poho kaumaha. Mai hoʻopoina e pili ana i nā huaʻai D. He aha kāu mea'ē aʻe? ʻO ke kumu o kāuʻaiʻana he mau waiū a me nā hua laʻau, a me ka hīnaki wiwoʻole. ʻO kahi kumu maikaʻiʻo ka huaʻaina D nā hua, ka iʻa momona,ʻo ka ate.
ʻO ka hōʻano menu: Breakfast - bread pīpī, ka'ūpī kululu me ke kālani a me nā'ōmato. ʻO ke kakahiakaʻelua he kefir, he'ōlaʻi. ʻO kaʻaina ahiahi - ka broccoli soup, ka pale'alala, ka pike pike kai, ka sauerkraut me ka teaspoon o nā hua puaʻa. Pāʻani - hoʻopiʻiʻia me nā pōkole. ʻO kaʻaina ahiahi - he meaʻulaʻula, pepa, he aniani o ka waiū.
Me kahi kiʻekiʻe cholesterol
Ponoʻoe e hoʻololi i kāuʻai ināʻoi aku kiʻekiʻe kou kiʻekiʻe o ka cholesterol i ke koko. ʻAʻole eʻoi aku ka lōʻihi o ka paeʻelua ma mua o 200 mg / dl,ʻo LDL he 135 mg / dl a me HDL ma mua o 50 mg / dL. No ka hoʻohaʻahaʻaʻana i ka cholesterol, pono kaʻai ma muli o ka hōʻoleʻana i nā mea momona a me ka paʻakai. Ponoʻoe eʻai pinepine, akā i nā wahi liʻiliʻi. He mea maʻalahi ke pani i ka paʻakai me nā meaʻala. Ma ka piliʻana i ka pono e mālama pono i ke kaumaha, pono e hoʻoholo i ka hoʻohanaʻana i nā meaʻala a me ka wai i konaʻano maʻemaʻe.
He aha kāu mea maikaʻi? Eʻai i ka hīniʻi a iʻole ke kīʻaha kūmole, a me kekahi iʻa. He maikaʻi nā hua laʻauʻai noʻoe, akā ponoʻoe e hōʻole i ka momona. E koho i ka waiū momona liʻiliʻi, ka kuliko a me ka paʻakai. E hoʻomākaukau i ka mea 'ai me ka meaʻaiʻole. I ka papa o ka lā, kau i nā huaʻai a me nā huaʻai a meaʻai paha i loaʻa i ka fiber e haʻahaʻa ana i ke cholesterol. ʻOi aku ka maikaʻi i kaʻaiʻana i ka'ōmole a me ka mahu, me kaʻailaʻaila liʻiliʻi.
ʻO ka mea hōʻuluʻulu nui: Breakfast - bread, yoghurt, beef, tomato a me ka lole. ʻO ka lua o kaʻaina kakahiaka he huamata huaʻo ia me ka hapa o kaʻaila a me ka kiwi i kāhikoʻia me ka yogurt a kāpīpīʻia me ka makalekalekaʻeleʻele a me ka liʻi. ʻO kaʻaina - ka'ōpēmato me ka pīpī maʻemaʻe, ka salmon hamo, buckwheat, salati'ōmaʻomaʻo me ka pepa a me ka pāhiri. Pākīpika - kahi a me ka kukama. ʻO ka Lunch ka laiki laiki, kāpīʻia me nā'ōhiʻa a me ka hinamona.