Hoʻoikaika i ka iwi, o koʻu pomaikai ia ai waiwai ma ka kalipuna

About ke ola o ko lākou mau iwi, ua nō, Eia naʻe, wale ke hoole i ka napoo ana o ka makahiki, i ka wa hele lilo oi pilikia, nui a oi pinepine loa i na mea kaua a me nā wāwae, aching iwi a me ka lapaʻauʻia mai i kōkua. Ma ia mau minute, mākou i ko mākou hopohopo e hopohopo nei ho'āʻo nei e huli ma ka shelves oʻai waiwai i loko o ka pōhaku. E pale pilikia i ka wa elemakule a me na iwi (a he nui like pilikia ai ka haohao ana i ka adulthood), ia mea pono e hahai aku i kekahi mau mea nui lula. Mau rula, ke haʻi hou aku na makua mai ka wā kamaliʻi, akā, i ka hoʻokolokolo pono hoomaopopo ana, kaʻike o, Eia naʻe, 'aʻole e hele koke.

New a me ka pono kino

Kekahi physical ha awina mea he integral hapa o ke olakino Aloha Hawaii. Aole anei oe i ike ia kanaka, ka poe i overweight i emi prone e osteoporosis ma mua o nā kānaka wīwīʻano kapukapu? Ka nui, e hoike ana i ka piha hoike no kela lā, e mae wale i kou momona kaumaha, ma laila e hooikaika ana i ko lakou mau iwi. I ka hopena o ia ka sport, ina paha ia e hula, Hui Pōwāwae, eu?, 'Auʻau a me ka hola, e pono e lńkou a me ka hoʻoikaika i ko kakou mau iwi. Koho i ka sport i loko o kona poli manao ana, a ma ka liʻiliʻi loa 1 - 2 manawa i ka pule, e hana me ia. Classes e ole wale hooikaika mai i kou kino, akā, i malama like ka paʻa mau koʻi lipi ma ke kaua e kū'ē i kaʻeha ma nā iwi.

Olelo ana o ke kino, ka mea i pono i kouʻai nāʻai i ka mea kiʻekiʻe ma ka kalipuna a me ka wikamina D. No ke aha la ka wikamina D? Ua Ua pinepine kapaʻia e hali ana i hoa kalipuna paha calciferol. I wikamina D paipai 'ana i kona mea e like kalipuna omo i loko o ke kino. He hiki ke kiʻi i ke kau wela, basking i loko o ka lā, akā, i loko o ka hooilo, e i e akoakoa ai i kūʻai na mea hoʻonui.

Fashion waiwai ma ka kalipuna e e komo i loko o mākou kela la i keiaʻai. Akā, ka mea e ole e hana wale bipi wahine, soy a me ka raiki waiu. He nui no hoi naʻai i ka mea waiwai ma ka kalipuna a me nā mahuaola.

No ka laʻana, broccoli. Broccoli ua i alakai huahana maʻiʻo o ke kalipuna, akā, inā loaʻa wikamina K i mea e pono ai ko kakou kino. Ua i ka mea nana fixes ke kalipuna i loko o nā iwi. 80 nā huna o ka broccoli he ma kahi o 150% o ka koi kela la i keia mahele lāʻau o ka wikamina K. Inā broccoli hana ma ka hui pu ana, a me nāʻai waiwai i loko o ka pōhaku, a laila, i ka hopena maikai hiki ke loaʻa. Broccoli ua pinepine mahu, ka hoʻokuʻi i ka papa pa, a me ka hanaʻana i ka Appetizers mai o ia. Broccoliʻoluʻolu ono a me ka aroma, no laila, he mea hiki, e puku kiʻekiʻe-calorieʻai.

E kohoʻai i ka poe waiwai i loko o ka pōhaku, a makanekiuma, ia mea pono, e haawi aku ana kāu mau koho i ka sesame. Maikaʻi laupaʻi lākiō o kekahi hehee ai i kekahi ka poʻea pau i ka Kāohiʻana o ka osteoporosis, naau maʻi a me na mea he nui, ma kekahi hihia, Ka maʻi 'aʻai. About 30% o ka kela la i keia mahele lāʻau o ke kalipuna a me ka makanekiuma he wale 4 tablespoons sesame. Me ka hana nutty ono, sesame o ka maikaʻi waho aʻeo i kekahi pa, pela i salads a me ka lau, mahu.

Kekahi huahana e literally hiki aku ai i kā mākou papa - "kalipuna-waiwaiʻai" - He me ka pī. Plain keʻokeʻo ka papapa maka, a mākou pela pinepine hana ma ka imu borsch, salads, - he maoli E huli i no ka kela laʻai. Kekahi aniani me ka pī maupaʻa ma kahi o 200 mg kalipuna. Eia hou, na ka pī mea waiwai ma ka puluniu, kumuʻiʻo, makanekiuma, potasiuma, he hao a me ke keleawe ulaula. Ai meaʻai o ka pī ma ka liʻiliʻi loa 1-2 manawa o ka hebedoma, ke emi ka likelihood o na naau oʻu maʻi 'aʻai ma ka 30%. Sauces, spaghetti, salads, Nā Kopa, e ole waleʻono homemade mau, akā, ai waiwai i loko o ka pōhaku, i ke aloha i kona kiʻekiʻe ka maʻiʻo ma legumes.

E like me ka hopena, maalo ae la oia ma ke alo o na shelves i loko o nā waihona waiwai, a kohoʻai waiwai i loko o ka pōhaku, e hoomanao i kekahi huahana loaʻa ia e maoli, no ka mea, wale laila ka mea e waiwai i kou kino.