Pehea ʻoe e hana ai me ka loaʻa ʻana o ke kaumaha me ka makahiki?

Pehea ʻoe e hana ai me ka loaʻa ʻana o ke kaumaha me ka makahiki?

Hoʻolohi nā hana a pau o ke kino me ka makahiki, e like me ka metabolism, ʻo ia ke kaʻina hana e hoʻololi ai ke kino i ka meaʻai i ikehu.

Ua lilo nā wahine i ka nui o ka ʻiʻo i ko lākou mau makahiki, kahi e hoʻemi ai i kā lākou metabolic rate, a laila hoʻomaka lākou e loaʻa ke kaumaha. Akā e like me kahi hōʻike i paʻi ʻia e ka nūpepa Indian Express, ma ka nānā ʻana i nā wahi aʻe, hiki ke hoʻomaikaʻi i ka metabolism:

1. Ka hana kino: ʻelima mau lā o ka hoʻomaʻamaʻa ʻana i kēlā me kēia pule, me ka yoga, ka hoʻomaʻamaʻa kūʻē ʻana, ka hele wāwae, ka jogging a i ʻole ka ʻauʻau.
2. Fiber a me probiotics: E ʻai ma ka liʻiliʻi he 30 a i ka 40 grams o ka fiber meaʻai a me nā meaʻai fermented i lako i nā probiotics i kēlā me kēia lā.
3. ʻO ka wai a me nā kīʻaha: E inu a hiki i ʻekolu lita o ka wai a me nā kī lāʻau (me nā mea kanu a me nā mea ʻala).
4. Moe maikaʻi: E loaʻa i ʻehiku a ʻeiwa mau hola hiamoe ʻole i kēlā me kēia pō.
5. Ka hele ʻana ma ke ʻano maoli, ka ʻike ʻana i ka lā, a me ka hele ʻana i waho.

haʻahaʻa iwi iwi

ʻO ke kumu nui o ka iwi haʻahaʻa ʻo ka nele o ka calcium a me ka huaʻa D i ke kino. No ka mea, ʻaʻole hōʻike ka hapa nui o nā wahine i ko lākou kino i ka lā pololei, e emi ana ka nui o ka vitamin D i ke kino a no laila e nalowale ana ka calcium, e alakaʻi ana i ka emi ʻana o ko lākou iwi iwi, akā hiki ke mālama ʻia kēia maʻi a pale ʻia nā hopena ma o ka penei:

1. ʻO ka loaʻa ʻana o ka lā no ka loaʻa ʻana o ka huaʻa D me nā momona maikaʻi (avocado, nati, pata niu, ghee), ka huaora C, ka huaʻa K, ka meaʻai momona me ka meaʻai me nā mea kanu a me nā huaʻai no kāna mau huaora a me nā minela.
2. E hoʻohui i nā meaʻai momona calcium i ka lā a pau (1000 a 1200 mg i kēlā me kēia lā).
3. Hoʻonui i ka hoʻoikaika kino, me ka hoʻoikaika kino a me ka hoʻoikaika kino.

E mālama i ka puʻuwai olakino

Me nā pilikia o ka naʻau i ka piʻi ʻana o nā wahine, hāʻawi nā loea i kekahi mau ʻōlelo aʻoaʻo no ka mālama ʻana i ka puʻuwai olakino:
• Ma muli o ka hiamoe maʻamau (7-8 hola o ka hiamoe mau) i kēlā me kēia lā.
• Pono e loaʻa kahi kaawale o ʻelua hola ma waena o ka ʻaina ahiahi a me ka wā e moe ai.
• E 'alo i ka 'ike 'ana i ka uliuli a me ke kukui mālamalama, a ma kahi o nā kukui ha'aha'a, pohihihi o nā kala melemele, 'ula'ula a me ka 'alani.
E pale i ka hoʻohana ʻana i nā hāmeʻa uila, nā mea inu ʻawaʻawa, nā hana hoʻoikaika kino, a me ka ʻai ʻana i ka pō ma mua o ka hiamoe ʻana.
• Hōʻalo i ka hana ʻana i nā manaʻo koʻikoʻi a i ʻole ka hoʻolālā ʻana no ka lā aʻe ma mua o ka moe.
• E ho'āʻo e hoʻomanaʻo i ka manawa hauʻoli loa o ka lā
• E ʻauʻau mehana a i ʻole ʻauʻau wāwae wela ma mua o ka hiamoe.
• Pono e hiamoe mai ka hola 11 pm a i ka hola 4 am.
• Hiki ke hiamoe i ke awakea ma hope o ka ʻaina awakea no ka manawa ʻaʻole i oi aku ma mua o 15-20 mau minuke.

Nā ʻōlelo aʻoaʻo meaʻai a me nā ʻōlelo aʻo

Manaʻo ka poʻe akamai i ka ʻai ʻana i ka meaʻai maka hou i nā ʻano kala like ʻole ma ka hoʻohui ʻana i nā huaʻai a me nā lau ʻai kau, akā ʻaʻole e emi iho ma lalo o 50% o kāu ʻai i kēlā me kēia lā.

Hoʻomaopopo ka poʻe akamai i ka ʻai ʻana i kēia:

1. Nā meaʻai i hana ʻia ʻO nā meaʻai i hana ʻia ʻo ia nā mea e like me ka aila, ke kō a me ka paʻakai i hoʻohui ʻia i ka meaʻai a me kona ʻeke.
2. Nā meaʻai i hoʻomaʻemaʻe ʻia: e like me ka berena keʻokeʻo, ka laiki, nā kuki, a i ʻole ka yogurt ʻono.
3. Nā meaʻai palai: nā meaʻai i kuke ʻia i loko o ka pā palai me ka momona wela a i ʻole ka ʻaila.
4. Mea ʻala a me ka waihoʻoluʻu: Nā mea i hoʻohui ʻia i ka meaʻai e mālama a hoʻomaikaʻi paha i ka ʻono, ka helehelena a i ʻole nā ​​ʻano ʻike.
5. ʻO nā meaʻai i mālama ʻia, ʻoi aku ka maikaʻi o ka hilinaʻi ʻana i nā meaʻai hou ʻaʻole i hoʻopaʻa ʻia, paʻa paʻa, hiki, a maloʻo paha.
6. ʻO ka meaʻai wikiwiki: ʻO ka lawe ʻana a i ʻole ka meaʻai wikiwiki ke kiʻekiʻe i nā calorie mai ke kō, ka momona a me ka sodium.
7. ʻO nā aila i hoʻomaʻemaʻe ʻia: e like me ka aila soybean, ka aila kulina, ka ʻaila pulupulu, ka ʻaila sunflower, ka ʻaila pīni, ka aila pāma, a me ka aila bran raiki.
8. Ka momona momona: Aia ka momona momona i ka ʻiʻo mai nā kumu holoholona

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023