Hiki paha ke haʻalele loa i ka paʻakai a pehea e hana ai?

He nui, i ka ʻimi ʻana i kahi nohona olakino, e noʻonoʻo e pili ana i ka haʻalele ʻana i ka paʻakai. Ma hope o nā mea āpau, ua haʻi ʻia mai mākou mai ka wā kamaliʻi mai he paʻakai ka paʻakai. Pēlā paha?

ʻO ka maʻamau o ka lawe ʻana i ka paʻakai he 3-5 gram i kēlā me kēia lā, ʻo ia hoʻi, hoʻokahi teaspoon me ka ʻole o kahi pāheʻe. ʻO kēia ka ʻōlelo i hāʻawi ʻia e WHO ma ka Sodium Intake no nā mākua a me nā keiki. Pau ka hapanui o ka poʻe i kēia mea ʻono ma mua o ka maʻamau (i kekahi manawa he 2 a ʻoi paha mau manawa), i hiki ai i ke kiʻekiʻe o ke koko, nā maʻi o nā ʻōpū o loko a me ka maʻi ʻaʻai. ʻO ka pale ʻana i ka paʻakai e hoʻomaikaʻi ai i kou olakino, kōkua i ka hemo ʻana o ka pehu a me ka nui o ke kaupaona. Eia naʻe, pono e haʻalele i ka maʻamau o ka hoʻohui pono ʻana i ka paʻakai i ka meaʻai. Ma kēia ʻatikala, e aʻo ʻoe i ka hāʻawi ʻana i ka paʻakai i ka hāʻawi a pehea e haʻalele pono ai i ka maʻamau o ka hoʻohui ʻana iā NaCl i ka meaʻai.

He aha ka mea e hāʻawi ai i ka paʻakai?

Ua alakaʻi ka ʻepekema mai ke Kulanui ʻo Tufts (USA, Massachusetts) i kahi noiʻi nui loa e pili ana i nā hopena o ka paʻakai ma ke kino ma 2017. Ua hoʻoholo nā mea noiʻi ʻaʻole ka papaʻai ka palena ʻana i ka paʻakai o ka paʻakai, akā he pono. Ua helu nā ʻepekema ʻo ka nui o ka paʻakai ke kumu o kēlā me kēia ʻumi o ka make.

I ka huli ʻana, kahi hōʻemi o ka lawe paʻakai, a i ʻole ka hōʻole ʻana e hoʻohui i ka paʻakai i nā kīʻaha, kahi hopena maikaʻi i ka hana o nā ʻōnaehana a me nā meaola he nui. E nānā i nā pono kūpono paha o kaʻai paʻakai ʻole. E heluhelu hou aʻe e pili ana i ka noiʻi ʻana i ke kumuwaiwai.

Nui nā kumu kūpono no ka hōʻalo ʻana i ka paʻakai a pili lākou i nā ʻano aʻe o kou ola.

• hoʻomaikaʻi i ka helehelena;
• ka hoʻomaikaʻi ʻana i ka pono;
• stabilization o ka psycho-manaʻo moku'āina.
• ke hoʻoponopono hou ʻana i nā ʻano ʻono.

Helehelena

Mālama ʻo Sodium chloride i ka wai i loko o kā mākou kino, e alakaʻi ai i ka pehu ʻana o ka maka. A ʻo ka poʻe i ʻeha i ka hypertension a i ʻole he mau pilikia me nā puʻupaʻa a me ka ʻōnaehana excretory e hoʻomohala pū kekahi i nā ʻaoʻao. Ke hoʻopau ʻoe i ka hoʻohana ʻana iā NaCl, e hoʻopau ʻoe i ka pehu a aloha i kou aniani i loko o ke aniani.

ʻO ka lua o ka manawa no ka hoʻomaikaʻi ʻana i kou helehelena ke nalowale nei ka paona. I nā hebedoma 2 o ka hōʻole loa i ka paʻakai a me ka meaʻai kūpono, e lilo ana ʻoe i 3-4 kilokilo o ke kaupaona.

ʻO ke olakino a me ka palekana

Mālama ka papaʻai paʻakai ʻole i ke kahe o ke koko, hoʻomaikaʻi i ka hana o ka ʻōnaehana cardiovascular, hoʻokuʻu i ka maʻi poʻo ma muli o ka luhi mau loa, a kōkua i ke kino e hoʻomanawanui i ke koʻikoʻi me ka maʻalahi. A ʻo kahi hopena, hoʻomaikaʻi ke olakino laulā, hoʻonui ke kūpaʻa o ke kino i nā maʻi lele a viral.

ʻO Psycho-Emotional kāʻei kua

I kēlā me kēia manawa ke hōʻike ʻoe i ka makemake a loaʻa kahi hopena paʻa o kēia hana, hoʻonui i kou hilinaʻi iā ʻoe iho, hilinaʻi iā ʻoe iho, a me kou ʻano. Ma ka ukali ʻana i ka papaʻai paʻakai ʻole, ʻaʻole ʻoe e hoʻomaikaʻi i kou olakino wale nō, akā e hāpai pū i kou ʻano a hoʻokūpaʻa i kou ʻano naʻau āpau.

Hou ono o ka meaʻai

Me ka ʻole o ka sodium chloride, e ʻono hou ka meaʻai. E ʻike ʻoe i ka ʻono maoli o nā ʻōmato hou, kukama, pepa bele, hoʻāʻo i nā hui hou o nā huahana. E "reboot" wale kāu mau ʻono a ʻono hou i ka meaʻai.

ʻO nā keu pono o ka pale ʻana i ka paʻakai no ka pohō kaumaha

Inā ʻoe e hoʻomaʻamaʻa e hoʻowahāwahā i kou kino a hoʻoponopono i kāu kiʻi, a laila ma ka hoʻōki ʻana i ka ʻai ʻana i nā meaʻai paʻakai, hiki paha iā ʻoe ke hoʻokō i ka hopena i makemake ʻia. Mālama ʻo NaCl i ka hopena o ka wai-paʻakai i kaʻiʻo adipose

He mea maikaʻi loa ka hoʻopau ʻana i ka paʻakai no nā mea pāʻani e pili ana i nā haʻuki e like me ka skating, gymnastics, martial arts, kahi e hiki ai i kēlā me kēia 100-200 gram o ke kaupaona ke hoʻopili i kā lākou hana ponoʻī a i ʻole ka paona kaumaha.

ʻO ka pale ʻana i ka lawe ʻana i ka paʻakai he mea maikaʻi ia no nā mea hoʻomaʻamaʻa ma ka home a i ʻole ka hale hoʻoikaika kino. ʻO ka liʻiliʻi o ka paʻakai ka ʻoi aku o ka nui o ka momona o ke kino.

He mea ʻino inā ʻaʻole ʻoe e hoʻohana iki i ka paʻakai?

Aia kekahi mea ʻino i ka pale ʻana i ka paʻakai? ʻO ka mea waiwai i loaʻa iā mākou mai ka papaʻaina a i ʻole ka paʻakai paʻakai ka sodium. Ma waho aʻe o ka paʻakai, ʻike ʻia i nā meaʻai he nui a mākou e ʻai ai no ka ʻaina kakahiaka, ʻaina awakea a ʻaina awakea paha. No laila, inā kū ʻoe i ka hoʻohui ʻana i nā kristal keʻokeʻo mai kahi shaker paʻakai i kāu meaʻai, ʻaʻole ʻoe e lilo i kekahi mea.

Pākaukau o nā meaʻai me ka nui o ka sodium:

Hiki iā ʻoe ke hoʻoiho i ka papa ma aneʻi e makaʻala mau i ka ʻike paʻakai o nā meaʻai ʻē aʻe.

Ke hoʻohui nei i ka paʻakai i ka meaʻai, e hoʻomanaʻo aia aia i loko o laila ka sodium. ʻOi aku ka maikaʻi o kēia mea kemika e like me kona hemahema.

Pehea e hoʻokaʻawale ai i ka paʻakai?

Hoʻohui i ka paʻakai i ka meaʻai kahi ʻano maʻamau i hoʻohālikelike ʻia i ka puhipaka, akā ʻoi aku ka maʻalahi o ka haʻalele ʻana ma mua o ka haʻalele. Hiki paha ke haʻalele loa i ka paʻakai? ʻAe, ʻae! ʻO ka mea nui e hoʻomaʻamaʻa mālie i ka ʻono hou o ka meaʻai, e hoʻomaʻamaʻa i kou kino e hana me ka ʻole o kēia huahana a puni. E kōkua kekahi mau kulekele maʻalahi iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho e ʻai i nā meaʻai liʻu a me ka hoʻohui ʻole iā NaCl i ka hoʻomākaukau ʻana i ka meaʻai.

Heluhelu i ka haku mele

Ke kūʻai ʻana i ka meaʻai ma kahi mākeke nui, e heluhelu pono i nā mea hoʻohui ma nā pūʻolo. Koho i nā mea kanu a me nā mea ʻono me ka paʻakai ʻole, a me nā meaʻai ʻē aʻe i loaʻa ka paʻakai koloriside liʻiliʻi. Makemake makemake ʻia ka wehewehe ma lalo o 0.3 g no 100 gram o ka huahana. Inā hōʻike ʻia kahi nui nui aku, kāpae i ke kūʻai. E hoʻoholo i ka nui o ka paʻakai i kahi huahana, e hoʻonui i ka nui o ka sodium i loko o kāna hoʻohui ʻana e 2.5.

Hoʻohui i ka pepa a me nā mea ʻala ʻē aʻe i nā pā

ʻO nā pepa ʻulaʻula a ʻeleʻele hoʻi, nā mea ʻala a me nā mea kanu i hoʻomaloʻo ʻia, ʻaʻole wale ka pepa chili e hoʻohui i kahi ʻaʻala maikaʻi i ka pā, akā e hoʻomālamalama hoʻi i ka meaʻai. E maʻalahi lākou iā ʻoe e haʻalele i ka maʻa o ka hoʻohana ʻana i ka paʻakai mai kahi shaker paʻakai no ka hoʻomākaukau ʻana i nā salakeke a i ʻole nā ​​kīʻaha ʻē aʻe. Mai hoʻonui nui ma ka hoʻohui ʻana i nā mea ʻala e hōʻalo ai i nā pilikia o ka gastric.

ʻAi i nā mea kanu hou

ʻO Parsley, dill, celery, lettuce, coriander, basil, ʻonika ʻōmaʻomaʻo e hāʻawi i ka meaʻai i kahi ʻono kūikawā. ʻAʻole ʻoe makemake e hoʻopilikia iā lākou me ka paʻakai. Hoʻohui pono i nā greens me nā mea ʻai ʻē aʻe me ka pololei. Hoʻonui ka Dill i ka ʻono a me ka ʻala o kaʻuala i hoʻolapalapa ʻia, nā "basuit" basil "basil", a me nā ipu hipa a me nā pipi i hui maikaʻi ʻia me ka rosemary a me ka coriander.

Hōʻalo i nā ketchup, mayonnaise a me nā mea ʻai

ʻO ka mayonnaise, ketchup, soy sauce a me ka sinapi he nui ka paʻakai. Ma ka hoʻohui ʻana iā lākou i ka ipu nui, hoʻonui ʻoe i ka paʻakai. Inā makemake ʻoe e ʻai i nā meaʻai olakino, hōʻoki ka ʻai ʻana.

E kūʻai i ka mākeke mākeke maloʻo ma kahi o kahi ʻeke mākeke i kūʻai ʻia e ka hale kūʻai. Hoʻohui i kahi liʻiliʻi o ka pauka me ka wai a me ke kō. E loaʻa iā ʻoe ka ʻono pungent like me ka mākeke i mākaukau ʻia mai ka supermarket, me ka paʻakai ʻole.

Hoʻololi i nā mea ʻai me ka momona momona momona a i ʻole ka hui ʻana o ke kālaki, nā mea kanu, ka wai lemona, a me ka cilantro a i ʻole ka arugula. E hāʻawi kēia hui i ka pā i kahi ʻono laha a me kahi ʻala kūikawā. Hele maikaʻi ia me nā iʻa a me nā meaʻai, ka laiki, sushi.

ʻAi i ka meaʻai homemade

Ua ʻike paha ʻoe ma hope o ka meaʻai wikiwiki, nā pai a i ʻole nā ​​dumplings mai ka supermarket, make wai ʻoe. Hoʻohui ʻia ka nui o ka paʻakai iā lākou i mea e mālama lōʻihi ʻia ai. E kāpae i kēia mau "mālama" ʻana mai ka papaʻai ma mua.

E hoʻāʻo e kuke hou iā ʻoe iho i ka hoʻohana ʻana i nā mea hoʻohui hou āu e kūʻai ai. Lawe i kahi māmā māmā, olakino olakino me ʻoe e hana e hoʻololi i ka pizza, nā ʻōwili, a me nā meaʻai pono ʻole e kōkua i ka momona a me nā pilikia o ka gastrointestinal.

Nā hopena o ka pale ʻana i ka paʻakai

E haʻalele paha wau i ka paʻakai? Ke kālailai ʻana i nā hopena maikaʻi a maikaʻi ʻole o ka papaʻai paʻakai ʻole e kōkua iā ʻoe e hoʻoholo.

Nā hopena maikaʻi o ka hōʻalo ʻana i ka paʻakai:

1. Ke kūpaʻa o ke kahe o ke koko, ka pale ʻana i ka thrombosis, hahau.
2. Ke hoʻopau nei i ka puffiness ma ka maka, i nā lālā.
3. ʻO ka maʻamau o ka ʻōnaehana excretory, e hoʻēmi ana i ka likelihood o nā pōhaku hakuʻala, e hōʻemi ana i ka ukana ma nā puʻupaʻa.
4. Ke hōʻemi nei i ka makaʻu o nā maʻi o ka ʻōnaehana musculoskeletal (arthritis, arthrosis).
5. ʻO ka hōʻemi kaumaha ma ka awelika o 1.5 kilokika i kēlā me kēia pule.
6. ʻO ka hoʻomaikaʻi ʻana i ka ʻike ma muli o ka maʻamau o ke kaomi i ka ʻōnaehana holo a me ke kahe kūpono o ka wai mai nā aʻa e pili ana i ke aʻalolo optic.
7. Hoʻonui i ka ʻike i nā ʻōpuʻu ʻono.

Nā hopena maikaʻi ʻole:

ʻO kaʻai paʻakai paʻakai e pili ana i nā polokalamu meaʻai paʻakikī. He paʻakikī ka pule mua iā ʻoe e maʻa. E ʻike ʻia ka ʻai me ka ʻai ʻole. E hoʻoliʻiliʻi ka makemake nui, e emi iki ana ka naʻau. Eia nō naʻe, hele mālie kēia mokuʻāina a hoʻomaikaʻi ʻia ke kūlana olakino.

Kaha! E pōʻino paha ke ʻano i nā lā mua. Paipai ka poʻe loea i ka hōʻemi ʻana i ka nui a hiki i ka holo pono ʻole ʻana.

Panina hopena

Inā ʻaʻole ʻoe mākaukau e hoʻololi maoli i kāu ʻano ʻai, e hoʻonohonoho i nā "lā paʻakai ʻole" - mai ʻai i ka ʻai paʻakai 1 ka lā o ka pule. Ma ke kūpono, pono ma ka liʻiliʻi he 5 mau lā i kēlā me kēia mahina. ʻAʻole ʻoe e lilo i ke kaupaona a i ʻole ka hemo ʻana o ka edema mai ia ʻano aupuni, akā he pale maikaʻi loa kēia i ka hypertension a me nā maʻi hakuʻala, a me kahi ala e haʻalele mālie ai i nā meaʻai paʻakai. Pono ʻoe e haʻalele pau loa i ka paʻakai? ʻO kāu nō ka hoʻoholo. ʻOi aku ka maikaʻi o kēia hopena ma mua o nā ʻaoʻao maikaʻi ʻole.

E nānā i ka wikiō: TOP 10 REASON TO BUY A GA-2000 G-SHOCK WATCH (Mei 2025).