He ture torutoru o kai tōtika hauora mō niches pūnaha hauora

fokotu'u ahorangi Japanese Katsudzo Nishi e rave rahi ture o te kai hauora. Central i roto i enei mau marôraa no te pato'iraa i paitini, matū kino me stimulants. Ko te nui rawa o nga ratou ko te waipiro, rawa, ki te te riro te reira wā. Ko te paihana whakamate mo te pūnaha ārai mate. E ko, te tuatahi e hiahia ana koe ki te whakakore i to koutou waipiro kai, a ka tīmata ki te piri ki tetahi ture o te kai hauora.

1. Ko te tikanga tuatahi o te kai hauora ta taua i roto i te ra kia inu koe ki runga ki te toru rita o te wai. I roto i te wā whakawhiti, hoki 1.5 marama - tīmata inu katoa toru tekau meneti, 30 go o te wai.

2. A, no te mau mana'o mauiui, ahuatanga tinana, me te hinengaro, kirika, rohirohi, tetahi hūhi, kirika kore e hiahia ki te kai, kia rite ki te tikanga tuarua o te kai hauora. Ko te pai ki te hoatu i te reira i te okiokinga, ka takoto ki raro, mo te hawhe haora i mua i te kai, ko te otinga tika tino ko ki te whakakapi i te kai ki te wai.

3. Ko te tikanga tuatoru o te kai hauora, i reira kia kia anake i roto i te tikanga o te matekai. E toru tekau meneti i mua i te kai ki te tāpuekina ia ki te inu 200 go o te wai i roto i te tikanga e kore e ki te whakapoauau te sensation o matekai, me te hiahia.

4. E kore e whakamahi i te wai i te kai, no te mea kotahi tekau meneti i muri i te fariiraa i te wai rau te puku, pupuri i te diluted wai pekitīlia, reira hëoi nakunaku.

5. Ture 5 a 6 pā ki ngā āhuatanga pāmahana kore pau kai me ngā inu makariri mai te mahi haukotia o whākōkī, poroa ratou ariā e ki mua i te wa ra ano e kore e ara te pāmahana puku ki te taumata noa. Kai kirīmi tio te ara ano rite ki te hoatu i te wahi o te tio i roto i te kiko puku.

tango 6. kai wera rawa me inu pūngao i te puku, te whakaiti i tona kaha ki te pā mihini te kai, ofati papanga reo. Āta, e ngoikore ratou, arata'i te reira ki te thinning me perforation.

7. kī te ture tuawhitu e te kai hauora e kia waho i te hua kai kei roto allokosurovye turanga (tiakarete, tea, kawhe, koukou, he paowa) me te rauemi purine. whakanui i ratou i te taumata o mua, te faaohiparaa i te pānga paitini i runga i te tinana.

He mea tika ki te whakakore kai parakore - paraoa ma, raihi parakore, pata, nani, te huka parakore me ngā hua kei roto i te reira. E tūtohutia ana ki te kai honi, huawhenua, hua reka, hua maroke. kia whakaiti i te reira i te nui o ngā kai taonga i roto i te ngako kukū.

8. kia te kai matua i roto i te kai māori, me te mata hua, purapura, purapura, huawhenua, hua me nati.

9. ki te ara pai tīmata te ata ki te hua reka, kia rite ki te wahi o e pūngao kōmaru, te hāora, huaora, rite ki te ngaungau i te huka. e kore e taea te whakaaro hua he kai ao, engari ki te tāpiri koe ki a ratou 2-3 wōnati, te uara o taua ka nui ake i te kai. Kei te hohoro a ngāwari digested ratou.

Kai hua utu he katoa, me te kiri, me te purapura. He pai ki te hoatu ki a ratou he fariiraa motuhake, te wahi i reira ko te momo iti rawa.

10. I roto i te kai tika me waiho he wahi nui o te huamata, kaua e nui ake 4 huawhenua raw. E nehenehe te reira rētihi matomato, kukama, kāpeti, tōmato, herewi, uhikura, riki, wātakirihi, te pāhiri, te keha. Cabbage Ko te hua tino tōtika.

11. I roto i te runga i ture 11, he kai hauora, kia utu koutou whakarongo ki nati me purapura, e ko te puna nui o pūmua huawhenua. I tua atu, i roto ratou kohuke, huaora, huka me te ngako käore he pänga.

12. kia āhua te nui o te ngako i roto i te kai. He pai ki te tāpiri ki te kai kua-maoa. Fat (hinu huawhenua, te pata, kirīmi kawa, a pera atu.) Whakaititia te absorption o pūmua i te whakanui ake i te tukanga FERMENTATION i roto i te wahi gastrointestinal, tākihi me te ate ngāwari tāoke. Na reira, he pai ki te kua wehea i te nati, kai, heihei, ika, te waiu. Kei te whakaaro te tautokohia ki te whakamahi ia ratou ki te taro, me pata.

13. Ko te kai o kai raw - ko reira te kai tino hauora mō te 13 ture o te kai hauora. Ko te hunga e kore e taea e te tangata e whai i tēnei kai me ako ki te tunu kia rite ki te tono i te kino iti ki nga hua. Hei tauira, e kore e waiho nui te wa tunu kai, a kia whakakotahi e rave rahi ngā momo o ngā hua.

Ki te mea i reira e mate pērā i gastritis, whewhe pekitīlia, cholecystitis, mate pukupuku whēkau, ngā te kai maoa i te tea i runga i te pūtake o hope, persimmon, te rōpere, rau vine mangu, ki te inu rite korari ranei whakatika.