Ma Te Mahere Kai Kai Hauora Mo Te 1-Ra e Awhina Koe Kia Hoki Mai Koe i Te Waahi

Toka Te Manawa

• Parakuihi
• Tina
• Kai hakari
• Arotake mo

Akene i whakapau kaha koe i tetahi po nui i te wiki ki te whakamatau i nga wharekai hou me o hoa tino pai, ka haere ki te whakangahau mo te wiki-roa ki te wharekai kai, akene he kino ranei te hiahia o te tiakarete i tenei marama. Ahakoa he aha te take i kotiti atu ai koe i o whaainga kai pai (ko te Hanuere maroke ranei), kaore pea koe e wera i muri ake.

"Ka taea e te hautututu te haamou i to punaha GI ka whakaheke i to nakunaku," e kii ana a Susan Albers, he tohunga hinengaro i te Cleveland Clinic me te kaituhi o te pukapuka hou. Whakahaere Irirangi. "Hei whakahou ake i to paopaotanga me te puhipuhi, whangaia to tinana kia tika. Ko te manaaki i a koe ano me te whakaaro nui. "

Ko te tikanga ko nga kai kikii me nga matūkai e hiahia ana koe kia hoki mai to tinana ki te tino pai. Waimarie, ka taea e koe te whakakaha i a koe i roto i te ra kotahi me te awhina o tenei mahere kai. I te nuinga, kia mahara ki te whakauru i nga kohinga poroteini, muka, me nga huawhenua kia pai ai to tinana ki to tinana. (E hiahia ana kia neke atu i te kotahi ra? Whakamatauhia tenei Wero Kai Maama-30 Whakano.)

Parakuihi

"Kaore e taea e koe te patu i etahi hua me te toast paraoa kia hoki ano koe ki te ara tika," e kii ana a Keri Gans, R.D.N., a Hanga mema Brain Trust me te kaituhi o Te Kai Huri Iti. He huaora B12 kei roto i nga hua, e tuku kaha ana koe. He taonga ano hoki i roto i te cysteine, he waikawa amino e awhina ana i to tinana ki te whakaputa i te glutathione, he antioxidant ka ngaro ka inu koe i te waipiro, e ai ta ia. Ka utaina ki te muka whakakī, kia makona koe i te ata katoa.

Mo te whakanui ake:Taapirihia tetahi taha o te panana tapatapahi mo te pāhare pāporo, he kohuke e awhina ana ki te whakarite i nga taumata o te wai i roto i to punaha me te whakanui ake i te kaha o te uaua, e ai ki a Albers.

Tina

A ape i tetahi mea taumaha, kia ngoikore ai koe. Whiriwhiria he huamata me nga greens kaakaariki pouri (penei i te kiro, te kale ranei), kei roto nga kohuke pera i te konupora me te konupūmā e kore e ngata te nuinga o tatou. Kātahi ka tāpirihia he huawhenua me te pūmua hanga uaua, penei i te heihei me te tuna kēne, e ai ki a Gans. Mena he kai-tipu koe, whakauruhia to peihana me te peepi huaora B-whai mana hei pupuri mana. (Ko tetahi o enei huamata tino pai ka mahi.)

Mo te whakanui ake:Inu nui te wai i te tina me te ahiahi kia noho waikore, e ai ki a Albers. He mea nui te whakamakuku mo te kaha.

Kai hakari

Ko te haamana paraoa me nga huawhenua tunutunu tetahi pai pai hei kai whakamutunga maau i tenei ra. Ko nga hua ka hoatu he antioxidants ki a koe, ka tukuna e te ika te pūmua me te ngako hauora, e ai ki a Gans. Me whakamatautau ranei i te rimurapa me te kaawhi me nga otaota ka tunua ki te karika me te hinu oriwa mo nga painga kotahi.

Mo te whakanui ake:Kainga he aporo, he pear, he karaka ranei hei paramanawa i muri i te kai. Ko enei hua kaore i te ki tonu i te huaora me te muka engari he nui (ara ko te whakakaha) te wai, e kii ana a Albers.

Mekini Hanga, Hanuere / Hui-tanguru 2020 putanga

Arotake mo