I ka wā ua, i nā lā anuanu a pōʻeleʻele iki, loaʻa iā ʻoe kekahi makemake ʻē a me ka makemake no nā meaʻai palaoa e like me ka berena, nā buns, ka laiki, a me nā noodles? ʻAʻole ʻoe wale nō ka mea e manaʻo nei pēlā. Manaʻo ka nui o ka poʻe e makemake nui ana e ʻai i nā carbohydrates, ʻo ia hoʻi, nā meaʻai starchy, i kēia manawa. I kekahi manawa, me ka ʻike ʻole, huli mākou i kēia mau meaʻai e hoʻomaikaʻi i ko mākou ʻano a hāʻawi iā mākou iho i kahi hauʻoli iki. No laila, he mea maʻamau anei kēia makemake iā ʻoe, a i ʻole he hōʻailona paha ia o ke kaumaha e pili ana i ka wā? E kamaʻilio kākou e pili ana i kēia me nā kikoʻī.
No ke aha i makemake nui ai au i kēia mau meaʻai carbohydrate?
Aia paha he nui nā kumu no kēia. E nānā kākou i ke ʻano o ia mau mea.
Ke ʻai nei ʻoe i ka papaʻai?
Inā ʻoe e ʻai ana i kahi papaʻai kiʻekiʻe i ka protein a haʻahaʻa i nā kalapona (e like me ka laiki a me ka berena) e lilo ai ke kaumaha, he mea maʻamau i kou kino ke makemake i nā kalapona. Ua like ia me kahi ʻano ola . Pono ko mākou kino i nā kalapona no ka ikehu. Ke haʻahaʻa, hoʻouna ke kino i nā hōʻailona e noi ana iā ia. ʻAʻole pili kēia i ke aniau, akā he hopena ia o kāu papaʻai.
A i ʻole he maʻi hoʻopilikia kau (SAD) kēia?
Eia nō naʻe, inā he kanaka ʻoe e ʻai maʻamau ana a ʻaʻole ʻoe ma kahi papaʻai kūikawā, a ʻike nui ʻia kou makemake i ka palaoa ke anuanu, maloʻo, a ua paha ke aniau, he hōʻailona paha ia o kahi maʻi i kapa ʻia ʻo Seasonal Affective Disorder (SAD) . Kapa pū kekahi poʻe i kēia ʻo "winter blues."
I ka ʻōlelo maʻalahi, ke ʻai mākou i nā meaʻai i loaʻa nā kalapona, hoʻopuka ko mākou lolo i kahi kemika i kapa ʻia ʻo serotonin . Ua kapa ʻia hoʻi kēia ʻo "hormone hauʻoli." Hana pū kekahi mau lāʻau lapaʻau no ke kaumaha ma ka hoʻonui ʻana i nā pae o kēia serotonin i loko o ka lolo.
No laila, ʻo ke kanaka me SAD, me ka ʻike ʻole, huli i kēia mau meaʻai carbohydrate e hoʻomaikaʻi i ko lākou ʻano, ʻo ia hoʻi, e hōʻemi i ke kaumaha. Ua like ia me ka hana ʻana i lāʻau lapaʻau no lākou iho. Hiki i kēia poʻe ke loaʻa i 800 mau calorie hou aʻe i ka lā mai kēia mau meaʻai. ʻOiai ke kaumaha nei kekahi ma muli o kēia, hoʻāʻo kekahi e kāohi i ko lākou kaumaha ma ka hoʻoikaika kino a i ʻole ka hōʻemi ʻana i kā lākou mau meaʻai nui.
He mea maʻamau anei kēia makemake ou a i ʻole he mea e pono ai ke hoʻolohe?
No ka hoʻoholo ʻana inā he mea maʻamau kou makemake i nā kalapona a i ʻole, e nīnau iā ʻoe iho i kēia mau nīnau. E kōkua ka papa ma lalo nei iā ʻoe me kēia.
| ʻO ka nīnau āu e nīnau ai iā ʻoe iho | Ka wehewehe a me nā mea e noʻonoʻo ai |
|---|---|
| 1. Hele mai kēia kuko me ke aniau? | ʻOkoʻa nā makemake e pili ana me SAD mai kēlā kau a i kēia kau. ʻO ke ʻano kēia e ʻike paha ʻoe e hoʻomaka ana kēia mau makemake i ka wā ua a me ke anu (e.g., ka hopena o ka makahiki) a laila nalo i ka wā e hiki mai ai ke aniau mahana a lā (e.g., Malaki, ʻApelila) . He hōʻailona koʻikoʻi kēia o SAD. (ʻO nā hōʻailona ʻē aʻe e pili ana i ka luhi nui, ka hiamoe nui ʻana, ka piʻi ʻana o ke kaumaha, ka paʻakikī o ka noʻonoʻo ʻana). |
| 2. He aha ka mea e hana ʻia ma mua o ka hiki ʻana mai o ka makemake? | ʻO kēia ʻano makemake e hele pinepine mai me nā manaʻo o ke kaumaha, ke kaumaha, a i ʻole ka mehameha . E noʻonoʻo i kou manaʻo ma mua o kou hoʻomaka ʻana e ʻai. Ua kaumaha anei ʻoe? |
| 3. I ka manawa hea o ka lā e hiki pinepine mai ai ka makemake? | ʻO ka maʻamau, ʻike nui ʻia kēia mau makemake i ke ahiahi a me ka pō . Ma hope o kahi lā hana nui, a laila i ke ahiahi i ka pau ʻana o nā hana a pau a ua noa ʻoe, hiki ke piʻi aʻe nā manaʻo hopohopo i loko o kou noʻonoʻo. ʻO ia ka manawa e ʻike nui ʻia ai kēia mau makemake i ka meaʻai. |
E hoʻomaopopo hou aku kākou i kēia me kahi hanana maoli.
E noʻonoʻo i kēia kanaka. E kapa kākou iā ia ʻo Nimali. He ʻeleu loa ʻo Nimali i nā lā lā a me nā lā lōʻihi. Ma hope o ka hana ma ke keʻena, hele ʻo ia e hele wāwae, hele pū me kāna mau hoaaloha.
Akā i ka hoʻomaka ʻana o ke kau ua, a pōkole nā hola o ke ao, ua loli loa ʻo ia. Noho ʻo ia ma ka home, ʻaʻole makemake e hele i kahi ʻē, a ua luhi loa. I kekahi awakea, ua ʻoi aku kona kaumaha a me ke kaumaha ma mua o ka maʻamau. I ka manawa like, loaʻa iā ia kahi makemake ʻē e ʻai i ka "kottu" mai ka hale kūʻai ma ke alanui.
"Makemake nui au e ʻai i kēlā hale kiaʻi," i manaʻo ai ʻo ia.
Me ka nānā ʻole i ka ua a i ʻole ke anu, hele ʻo ia i waho e kiʻi i kēlā mea pāʻani. Hana ʻo ia i kēia i kekahi mau lā o ka pule i ka hoʻoilo. ʻO kēia ka mea a mākou e kapa nei he makemake nui . Hoʻopili pinepine ʻia kēia ʻano makemake me SAD.
He aha ka mea hiki ke hana ʻia e kāohi ai i kēia kūlana?
Inā loaʻa iā ʻoe kēia mau hōʻailona a manaʻo ʻoe ua nalowale lākou i ke kaohi, ʻo ka mea maikaʻi loa a palekana hoʻi e hana ai, ʻo ia ke kamaʻilio me kāu kauka e pili ana i ia mea. Hiki iā ia ke hoʻoholo inā loaʻa iā ʻoe ka SAD a hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo kūpono.
I kēia manawa, aia kekahi mau mea hiki iā ʻoe ke hana e kōkua i ka kaohi ʻana i kou makemake no kēia mau meaʻai i kekahi ʻano.
E hoʻolālā i kāu mau meaʻai.
ʻOiai ke piʻi nei kēia mau makemake i ke ahiahi, e ʻai i nā meaʻai olakino a waiwai i ka protein i ke kakahiaka a me ke awakea. Ma kahi o 4 p.m., i ka napoʻo ʻana o ka lā a ke manaʻo nei ʻoe i kahi kaumaha iki, e ʻai i kahi meaʻai māmā carbohydrate. No ka laʻana, kekahi popcorn (me ka ʻole o ka pata), a i ʻole kahi cereal haʻahaʻa-kō. No ka ʻaina ahiahi, koho i kahi mea e like me ka pasta, laiki, a i ʻole ʻuala.
E koho i nā meaʻai olakino e hōʻoluʻolu ai i kou manaʻo.
E koho i nā meaʻai i loaʻa nā kalapona, akā ʻaʻole hiki iā ʻoe ke hoʻopau koke, akā hiki ke hauʻoli mālie. ʻO kahi laʻana maikaʻi ʻo ke kokoleka wela . Loaʻa i ka waiū a me ke kokoleka nā kalapona. Eia kekahi, ʻaʻole hiki iā ʻoe ke inu i ka kokoleka wela i hoʻokahi manawa. Pono ʻoe e ʻono. Hāʻawi ia iā ʻoe i ka maluhia o ka noʻonoʻo.
E hana i nā mea e like me nā sopa a me nā mea ʻai kuke
He mea maikaʻi loa ka sopa wela a i ʻole ka paila i hana ʻia me ka nui o nā ʻuala, nā ʻuala, a me nā mea kanu i ke kau anuanu. Hoʻomāʻona kēia i kāu mau pono kalapona a hoʻopiha iā ʻoe. He hopena maikaʻi nō hoʻi lākou i ka wā palaualelo ʻoe e kuke i kēlā me kēia lā. Inā ʻoe e hana i kahi pūʻulu nui i ka hopena pule, hiki iā ʻoe ke hoʻohana no kekahi mau pāʻina i ka pule.
Leka Lawe-Home
- He mea maʻamau ka makemake ʻana i nā kalapona (palaoa) i ke anuanu a me ka ua, a he hōʻailona ia o ka maʻi hoʻololi o ke kau (SAD).
- ʻO ke kumu nui o kēia, ʻo ia ka hoʻonui ʻana o nā kalapona i nā pae o ka serotonin, ka "hormone hauʻoli" i loko o ka lolo.
- E makaʻala inā hele mai a hele aku kāu mau makemake meaʻai me ke aniau, pili i kou ʻano, a hana ʻia i kahi manawa kikoʻī o ka lā.
- Inā paʻakikī ke kāohi i kēia kūlana a inā paha ʻoe e manaʻo nei ua loaʻa iā ʻoe ke kaumaha, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ke nīnau aku i kāu kauka no ka ʻōlelo aʻo.
- ʻO ke koho ʻana i nā kalapona olakino a me ka hoʻolālā pono ʻana i nā meaʻai e hiki ke kōkua i ka mālama ʻana i kēia mau makemake.
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