E hoʻomaka me ka mea e pono ai ke mālama i nā kulekele o kaʻaʻaiʻana i ka meaʻai i maʻa mua i nā mea a pau:
ʻaʻole nui, akā pinepine (5 manawa i ka lā aʻoi aku) uaʻoi aku ka maikaʻi ma mua o ka hanaʻana ma nā'āpana nui iʻelua manawa i ka lā;
ʻo ka pololei o ka hoʻopiliʻana i kaʻai i ka lā: penei: pōpōkeke - e like me kahi hapakolu o ka helu a pau, no kaʻaina awakea - 40%, nā snacks waena ma waena o nā meaʻai - 10%,ʻaina - 20%;
pono e pau ka paʻakai i ka mea hikiʻole -ʻaʻoleʻoi aku ka mea e pono ai ke kukeʻana;
nā huaʻona puaʻa, ka mayonnaise a me ka meaʻai i paʻiʻia, a me nā meaʻai'ē aʻe e kaumaha i ke kino mai kaʻai e pono ke hemo loaʻia;
Eia kekahi, mai komo i loko o ka waiʻona a me nāʻalani;
e kōkua i ka hoʻoikaikaʻana i ke kino tea me nā'āpana o nā hihiu hihiu, aronia, nā leafberryberry, nā lau me nā kāleti maloʻo. Hiki ke hoʻohuiʻia nā pāpū, a laila e lilo ka papa i multivitamin.
ʻO kekahi e hoʻohana i nā hua antidepressant e kōkua i ke kino eʻaʻa i ke kaumaha. ʻO kēia mau huahanaʻaʻole i kahi wale nō kahi huliko waiʻalulu (ʻoiai e hāʻawiʻia ana i ka hopena maikaʻi inā pau i kaʻaiʻana i nā hanana kūpono). ʻO kaʻoiaʻiʻo, he nui aku nā'āpana antidepressants.
Ka iʻa e kū'ē i ka pilikia
ʻO ka mea mua,ʻo ia ka iʻa iʻa i loko o ka nui o nā mea momona omega-3. ʻO ka meaʻai e ho'ēmi i ka hanaʻana o nā cytokines i loko o ke kino e ala mai ana i loko o ka pilikia a me ka hoʻonāukiuki. ʻO ka omega-3 acids e kū'ē i ka hanaʻana o nā hormones ka pilikia, e kani i ka naʻau a me ka normalize i ka piʻi.
Ka pepa kalo mai nā pilikia a pau
Ma waho o ka iʻa, e kōkua ka kāpena broccoli i ka nui mai ka pilikia. He nui nā huapalapala folic a me ka hua B1, he mea pono no ke kino i ka pupuhi, ke kaumaha, ke ākea a me kaʻehaʻeha. I loko o ka broccoli, kahi kiʻekiʻe o ka meaʻaila E, potassium a omega-3 acids -ʻo kā lākou hoʻohanaʻana e hoʻoikaika ai i ka naʻau a me nā kīʻaha koko.
E hoʻonui i keʻano me ka calcium a me ke iodine
ʻO nā meaʻai i loko o nā'ōpū e pono loa no ke kino i loko o kahi pilikia. Sea kale, kekahi mau hua, nā huaʻona a me nā hua (e like paha me nā'ōkani, kāleka, rīkeke, melon, kāloti a me nā soybeans), nā mea haʻuki a me nā huaʻai meaʻai. He hopena maikaʻi kā Iodine i ka pūnaewele endocrine a pēlā e hoʻonui ai i keʻano. Eia kekahi,ʻo ka bromine i loko o kale kale kalepa ka hopena maikaʻi o ke kino.
ʻO ka nele o ka'ōpū i loko o ke kino,ʻo ia kekahi o nā kumu o ka pilikia a me ka huhū. No laila,ʻo nā hua e loaʻa ana i ka calcium, hiki ke nānāʻia he mau antidepressants. ʻO kēia waiū, beets, beans, a me ka palaoa maikaʻi. Akä, he nui ka nui o ka calcium i loko o nä almona, a he nui nä huaÿölelo Huaÿölelo B2, ka mea e hoÿoula i ka hana o ke serotonin a me ka magnesium, e kökua ai i ka hoÿokumu ÿana i ke alapuni.
ʻAi no ka naʻau a me kaʻuhane
ʻO Choline kahi waiwai i nele i ke kino i nā mea hoʻonāukiuki, ho'ēmi iho i ke kukū a me ke kaumaha. Hiki ke hoʻopihaʻia ka nele o ke choline e nā huaʻai. ʻO ka waiwai nui ka quail, no ka mea o loko o ka glycine i loko o lākou, ka pēlēni maʻamau a me ka maikaʻi e pili ana i nā pūnaewele cardiovascular a me nā pūnaewele.
ʻAno a maikaʻi
A no ka mea, pehea e paio ai i ka pilikia, a no ka hoʻoikaika ikaikaʻana i ke kino e kōkua i ka hoʻohanaʻana i ka hua. ʻO ka maikaʻi loa o ka loaʻa i kēia manawa o ka makahiki,ʻo ia ka pears, nā hua waina a me ka maiʻa.
ʻO kekahi pono e hana i kaʻai a me ka hua waina, hoʻokahi hua o ia mau mea i nā lā o ka huaʻau C. A ināʻoe eʻokiʻoki i kēia hua i ka hapalua, e kāpīpīʻia me ka sugar a me ke kinamona a me ka umu i ka umu -ʻaʻole ia he mea pono wale nō i ka hakakāʻana i ka pilikia, akā he meaʻai maikaʻi loa.
Aloha maikaʻi!