Pehea e hoʻopau ai i ka momona a me ka ʻōpū?

Pehea e hoʻopau ai i ka momona a me ka ʻōpū?

ʻO nā pahuhopu nui o ka hoʻonui ʻana i ka ikehu, hoʻemi i ka ʻōpū a me nā pilikia o ka ʻōpū, a me ka lilo ʻana o ka momona e hiki ke hoʻokō ʻia ma ka ʻai ʻana i nā meaʻai fiber, inu kī, a me ka hana ʻana i ka hoʻomaʻamaʻa maʻalahi no 30 mau minuke ʻelima mau lā o ka pule, e like me ka Insider.

Hale I'o

He mea maikaʻi ke hoʻomau i ka ikaika a me ka ikaika, akā pono ʻoe e hana i kekahi hoʻomaʻamaʻa kūʻē ʻana e kōkua i ka lilo ʻana o ka momona a mālama i ka ʻiʻo, wahi a Clarissa Lenher, he meaʻai meaʻai a me ke olakino olakino, me ka ʻike ʻana, "ʻO ka loaʻa ʻana o ka ʻiʻo hiki ke alakaʻi i kahi kiʻekiʻe o ka metabolic rate i ka wā hāpai. ." Hoʻomaha, e kākoʻo ana i ka lilo ʻana o ka momona."

ʻO ka Vitamin D a me nā kalapona

Mai kahi hiʻohiʻona ikehu, ua ʻōlelo ʻo Lehnherr e nānā i kāu pae vitamin D a ʻaʻole e haʻahaʻa loa, no ka mea hiki ke pilikia, ʻoi aku ka nui o nā mahina hoʻoilo. ʻO ka ʻai ʻana aku, ʻoi aku ka nui o nā kalapona, hiki ke hoʻonui i ka pae ikehu, wehewehe ʻo Lehnherr.

ʻO ka pauka protein

Ua wehewehe ʻo Leinherr e hiki i ka pauka protein ke hoʻoulu i nā pilikia digestive no kekahi, me ka ʻike ʻana no ka ʻaina kakahiaka, hiki iā ʻoe ke hoʻomākaukau i kahi smoothie me ka waiu ʻalemona, ka pauka protein, ke kope, a me ka hapalua o ka maiʻa.

Ua ʻōlelo ʻo Leinherr he mea pono ka ʻai ʻana i ka protein i ka lā a pau, me ka ʻōlelo ʻana, "He mea nui ka protein e kākoʻo i nā pae ikehu a hiki ke kōkua iā ʻoe e piha a māʻona, hiki ke hōʻemi i ka ʻai ʻai a me ke kō, ʻo ia mau mea ʻelua, ke ʻai nui ʻia. hiki iā ia ke "ʻoi aku ka paʻakikī o ka lilo ʻana o ka momona."

E hoʻonui mālie i ka fiber

Manaʻo ʻo Lenherr e hoʻohui i nā mea kanu, nā huaʻai a me nā hua chia i kāu smoothie kakahiaka e hoʻonui ai i ka ʻike o ka fiber, akā he mea nui ia e hoʻonui mālie i kāu ʻai fiber, no ka mea, hiki i ka hana wikiwiki ʻana ke alakaʻi i ka pehu.

Ua ʻōlelo ʻo ia: "Inā pili nā hihia o ka bloating i ka constipation, makemake paha ke kanaka e hoʻonui i kā lākou fiber intake e kākoʻo i ka hoʻonui pinepine ʻana o ka neʻe ʻana o ka ʻōpū, ʻo ia hoʻi e hiki ke kōkua i ka hōʻemi ʻana i ka bloating." he manawa lōʻihi, hiki ke kōkua i ke kaumaha o ke kaumaha." ".

Anti-inflammatory a me nā antioxidants

ʻO ka hoʻohui ʻana i nā huaʻai a me nā mea kanu i kāu smoothie kakahiaka e hāʻawi pū i ke kino me nā polyphenols hou aʻe e hoʻoikaika ai i ke olakino o ka ʻōpū, ʻoiai ke hana nei nā polyphenols ma ke ʻano he antioxidants a hakakā i nā radical manuahi e pili ana i nā kūlana inflammatory e like me ke kanesa.

ʻO ka fiber i kēlā me kēia ʻai

I ka manawa awakea, paipai ʻo Lenherr e ʻai i ʻelua mau ʻāpana berena gluten-free me kahi avocado, tuna, a me ka pepa chili. Ua ʻōlelo ʻo ia ʻo ka hoʻohui ʻana i kahi salakeke ʻaoʻao, aia nā lau lau a me nā pepa, e hoʻonui i ka fiber a hāʻawi i nā meaʻai hou aku. Hiki nō hoʻi iā ʻoe ke ʻai i nā hua fiber kiʻekiʻe e like me ke kiwi, nā keke laiki ʻeleʻele, a i ʻole nā ​​​​keke oat no ka nui o ka fiber.

Ua ʻōlelo ʻo Lenherr i ka ʻai ʻana i ka nui o nā meaʻai waiwai nui, e like me ka pīkī pīkī, no ka mea, pili ia i ka nui o ka momona o ka momona, a ʻike ʻia ʻo ka yogurt he koho kūpono no ka mea he "waiwai i ka protein a hiki ke hoʻohui ʻia i nā huaʻai e hāʻawi hou aku. nā mea waiwai maikaʻi.

Kiʻi lāʻau

Ua wehewehe ʻo Leinherr e hiki ke kōkua i ke kī lāʻau i ka ʻai ʻana, no laila hiki ke hoʻopau ʻia ma hope o ka ʻaina ahiahi me ka umauma moa me nā halo a me nā pīni ʻōmaʻomaʻo, i hoʻopaʻa ʻia me kahi cheese cheddar.

Ua hōʻike ʻo Leinherr he meaʻai paʻa ia me ka protein, akā ʻo ka hoʻohui ʻana i kahi kumu o nā huaʻai e like me ka ʻuala a i ʻole ka laiki ʻulaʻula e hāʻawi i ka ikehu hou aʻe.

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