Mea ʻai ikaika

Pola kī laiki keʻokeʻo

ʻOi aku ka maikaʻi o ka meaʻai ikehu ma mua a ma hope o ka pāʻani ʻana i nā haʻuki. Hoʻomaikaʻi lākou i kou naʻau a hōʻoia iā ʻoe i ka lawa o ka ikehu no kāu hana maʻamau i kēlā me kēia lā, no laila makemake ka poʻe āpau e ʻike he aha kēia mau meaʻai.

ʻO nā meaʻai aʻe ʻaʻole wale kahi kumu o ka ikaika a me ke ahonui, akā maʻalahi ka hapanui hoʻi e hāpai. I kēia ala, hiki iā ʻoe ke hoʻopaʻa iā lākou i loko o kāu ʻūlū gym a i ʻole mālama iā lākou ma ka lima ma ke keʻena e kāhea iā ʻoe ke luhi.

Pehea e loaʻa ai ka ikaika ma o ka meaʻai

Pā a me nā mea ʻoki

Inā makemake ʻoe e ikaika i loko o ka lā, Pono ʻoe e hoʻomaka i ka lā e leʻaleʻa nei i ka ʻaina kakahiaka nui momona. E mālama pono i kāu ʻai mua o ka lā i ka nui o ka fiber, a ʻo nā huʻihue paʻakikī, nā momona momona, a me ka protein.

ʻO kekahi mea huna o ka poʻe ikaika hana i nā pāʻina ʻoi aku he 5-6 ma kahi o nā mea nui ʻekolu. Kōkua kēia maʻamau i nā pae ikehu e noho paʻa mau.

Pūleapohola

Palaoa Wholemeal

Pono ke kino a me ka noʻonoʻo i nā ʻōpelu kiki e hana i ka piha piha. ʻO nā meaʻai momona ʻo Carbohidate ka wahie punahele a ke kino. ʻO ke kī ke pili i nā kīʻaha holoʻokoʻa ma kahi o nā mea momona.

ʻO nā kumulāʻau holoʻokoʻa kahi kumu paʻa a lōʻihi o ka ikehu Ma muli o ke komo mālie ʻana o lākou, ʻoiai e kuʻi nā meaʻono i kāu pae kō kō, e waiho ana iā ʻoe me ka luhi a me ka cranky ma hope.

Pūkohu

Nā pīni ʻeleʻele

He mea nui nā protein no ka ikehu. E noʻonoʻo i ka moa moa ʻole a me ka pelehū. Inā he mea ʻai ʻoe, hiki iā ʻoe ke komo i ka protein ma o nā lau lau, me nā legume. Nā Minelala (magnesium, selenium ...), nā wikamina (folate, vitamin B12 ...) a me ka fiber ʻaʻole hiki ke nele i kāu papaʻai.

E hoʻonui i ke alo o ka folic acid i kāu papaʻai

E nānā i ka ʻatikala: Nā meaʻai me ka waikawa folic. Ma laila ʻoe e ʻike ai i nā mea āpau e pili ana i kēia nutrient koʻikoʻi, me nā meaʻai maikaʻi e loaʻa ai.

Nā momona

Nā Walnuts

No kāna ʻāpana, hāʻawi pū nā momona i kahi nui o ka ikehu i ke kino, e like me ka iʻa momona a me nā nati. Ma ka lima 'ē aʻe, ʻaʻole pono e hoʻomāinoino iā lākou.

Mea ʻai ikaika a maikaʻi hoʻi

Nā maiʻa

Nui nā meaʻai olakino e hāʻawi iā ʻoe i ka ikaika ke pono ʻoe. E nānā pehea lākou:

Banana

ʻO ka maiʻa paha ka meaʻai i hoʻohana nui ʻia ke pono ʻoe e loaʻa koke ka ikaika. A ʻaʻole ia he mea kupanaha, ʻoiai ka hāʻawi ʻana o nā kōpona, potassium a me ka huaʻai B6 o ka maiʻa e hana ai kēia hua i loko kahi koho maikaʻi loa e hoʻouka hou i kāu mau uila i kēlā me kēia manawa, ma nā wahi āpau.

Kahiki

E like me kou ʻike, ʻO ka laiki kahi kumu maikaʻi loa o ka ikehu. Makemake pinepine ka poʻe haʻuki i ka laiki keʻokeʻo no ka mea he mea ia e wikiwiki ai ka ikaika no ko lākou mau mākala ma mua a ma hope paha o kahi hoʻoikaika paʻakikī Eia nō naʻe, ma kahi pae ʻai, ua ʻoi aku ka maikaʻi o nā carbohydrates paʻakikī o ka mana hoʻohui. Hoʻohālikelike ʻia i ka laiki keʻokeʻo, hōʻoia ka laiki ʻeleʻele iā ʻoe i kahi mahele kiʻekiʻe o ka protein, fiber, a me ka manganese (kahi mineral e hana nui i ka hana ʻana i ka ikehu). Hoʻokahi ʻeke kīʻaha laiki i ʻaneʻane i nā manganese āu e pono ai i kēlā me kēia lā.

Kape ʻohi

Hawaiian cafe

Ke hiki mai i ka loaʻa ʻana o ka ikehu ma o nā mea inu, kū i waho ke kofe ma luna o ke koena o nā koho. Hoʻoulu kēia inu i kou kino a me kou lolo mahalo i ka momona o ka caffeine. Pono e hoʻomaopopo ʻia he kope pokole ke kope (ʻo kona hopena he manawa pōkole ke hoʻohālikelike ʻia i nā meaʻai ikehu ʻē aʻe). Eia nō naʻe, ʻoiai he koho maikaʻi loa e hele, pono e inu ʻole ma mua o ʻehā kīʻaha i ka lā. Ke hōʻino ʻia ka kofe, piʻi ka makaʻu o ka hiamoe a me nā hopena ʻē aʻe i makemake ʻole ʻia.

Palelelele

A me kahi mea hoʻonāukiuki e noʻonoʻo ai: kokoleka pouli. He mea kōkua mau ka ʻai ʻana iki o kēia ʻano kokoleka e hoʻomau i ka hana no kahi manawa ke hoʻoweliweli kāu mau hale kūʻai ikehu e pau.

Pāʻina

Pāʻina

Kou waiwai i loko o ʻaʻano protein a me nā mea ʻē aʻe e pili pono ana i ka ikehu e hoʻohuli i ka hua i kekahi o nā wahie maikaʻi loa no kou kino.

Iʻa momona

Mahalo i kā lākou protein, fatty acid a me B vitamins, hiki i nā iʻa momona ke kōkua iā ʻoe e mālama i ka luhi. ʻ advisedlelo pinepine ʻia kekahi mau pule o ka tuna, ka salemona a iʻa momona ʻē aʻe paha ma ke ʻano he ʻāpana o ka papaʻai kaulike.

Quinoa

Inā ʻoe e ʻimi nei i kahi meaʻai e hāʻawi iā ʻoe i ka ikehu lōʻihi, he koho nui loa ka quinoa. Hoʻonani ʻia no kona pono olakino, Hāʻawi ʻo quinoa iā ʻoe me nā huʻihāpai, ka fiber a me ka protein, a me nā huaora a me nā minelala.

ʻOhi

ʻOhi

ʻO kekahi kumu hana ikehu lōʻihi e pono ai ke noʻonoʻo he oatmeal. Paipai nui ʻia e hana i kahi ʻaina kakahiaka piha e kōkua iā ʻoe e neʻe mau no nā hola.

Nā Lalamila

Hiki i nā legume ke hāʻawi iā ʻoe i ka ikaika nui e kū i mua i kāu mau hana i kēlā me kēia lā. Rich i nā pākeke a me nā puluniu, nā laʻana he laʻana nui loa.

Nā hua a me nā hua

ʻO nā hua kukui a me nā ʻanoʻano kūpono no ka loaʻa koke ʻana o ka ikehu a me nā wahi āpau. E kiʻi i nā hua chia, flax, a i ʻole nā ​​ʻupu. Inā makemake ʻoe i nā nati, e noʻonoʻo i nā meaʻai ikehu e like me nā ʻalemona, nā walnuts, a me nā cashews.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.