Ke loaʻa kahi pilikia ma ke keʻena, a i ʻole kahi hakakā liʻiliʻi ma ka home, makemake ʻoe e holo i waho a wehe i kahi kini kuki, a i ʻole e kiʻi i kahi ʻāpana keke mai ka hale kūʻai? A i ʻole aia kekahi mau manawa āu e makemake ai e ʻai i kahi mea ʻono, kahi biscuit, a i ʻole kahi cracker i kēlā me kēia lā ma kahi o ka hola 4 pm? Inā kamaʻāina kēia mau mea iā ʻoe, ʻaʻole ʻoe hoʻokahi. Ke kaumaha mākou, hoʻonāukiuki, a luhi paha, nui ka poʻe o mākou e makemake nui e ʻai i nā meaʻai i loaʻa nā carbohydrates, ʻoiai nā mea ʻono, nā biscuits, a me ka ice cream.
No ke aha mākou e makemake nui ai i nā kalapona?
Manaʻo nā kānaka ʻepekema ʻo ke kumu nui o kēia he kemika i loko o ko kākou lolo. I ka ʻōlelo maʻalahi, loaʻa i ko kākou lolo kahi hormone e mālama i ko kākou ʻano ma kahi pae maikaʻi, e hauʻoli ai a mālie ai kākou. Ua kapa ʻia ʻo ia he serotonin . Ua kapa ʻia hoʻi ʻo ia ʻo ka "hormone hauʻoli."
Wahi a nā kānaka noiʻi, ke emi iho ko kākou pae serotonin, e emi pū ana hoʻi ko kākou ʻano. ʻO ia hoʻi, hoʻomaka kākou e kaumaha, hoʻonāukiuki, a pilikia hoʻi i ka noʻonoʻo ʻana. No laila, i kēia manawa, ʻimi ko kākou lolo i kahi ala e hoʻonui hou ai i kēia mau pae serotonin. Ke ʻai kākou i nā meaʻai waiwai i nā kalapona, hana hou ko kākou kino i ka serotonin.
E like me kā mākou hoʻouka ʻana i kā mākou kelepona i ka wā haʻahaʻa o ka pila, i ka wā haʻahaʻa o nā pae serotonin, hoʻāʻo ko mākou kino e 'hoʻouka' iā ia me nā kalapona (carbs).
Wahi a nā loea, makemake ka hapa nui o ka poʻe i kēia mau kalapona i ka manawa like o ka lā. ʻO ia hoʻi ma waena o 3:30 a me 5:00 PM. Ma ko mākou ʻāina, ʻo ka ʻai ʻana i nā meaʻai pōkole i ka wā o ka "ʻaina awakea" he ʻano maʻamau paha ia e hoʻokō ai i kēia pono.
He mea hormonal wale nō anei kēia? A i ʻole he mau kumu ʻē aʻe?
ʻOiai he ʻoiaʻiʻo ka moʻolelo serotonin, ʻōlelo kekahi poʻe loea ʻaʻole ia wale nō ke kumu. Aia paha kekahi mau kumu ʻē aʻe e kōkua ana i kēia.
- Nā hanana o waho: E noʻonoʻo he pilikia kālā nui kāu. Ma muli o kēia, ua kaumaha ʻoe. Ma muli o kēlā kaumaha, makemake pū ʻoe e ʻai i nā mea ʻono. Maanei, ʻaʻole i hoʻokumu pololei ʻia ka makemake e ʻai e ka emi ʻana o ka serotonin, akā na ka hanana o waho i kapa ʻia ʻo ka pilikia kālā.
- Maʻa i aʻo ʻia: He mea kēia a mākou e aʻo pinepine ai mai ka wā kamaliʻi. E noʻonoʻo, i kou wā kamaliʻi, i kou wā e uē ai a huhū paha, e hāʻawi aku kou makuahine iā ʻoe i kahi kokoleka a i ʻole kahi bisiketi e hōʻoluʻolu iā ʻoe. No laila, a hiki i kou wā e ulu ai, i kou wā e kaumaha ai, hoʻi ʻoe i kēlā ʻano maʻa. ʻO ia hoʻi, hoʻopili ʻoe i ka meaʻai me nā manaʻo.
- ʻAi ʻai:I kēia mau lā, nui ka poʻe e hoʻāʻo nei e hōʻemi i ke kaumaha ma ka hōʻemi ʻana i nā kalapona (starch) e like me ka laiki a me ka berena. Ke hana lākou i kēia, ʻaʻole loaʻa i ko lākou kino ka nui o nā kalapona a lākou e pono ai. A laila hoʻomaka ko lākou kino e koi hou aku iā lākou. ʻOiai inā ʻaʻole ʻoe makemake e ʻai i kahi ʻāpana broccoli, inā makemake ʻoe e ʻai i kahi ʻāpana berena, ʻo ia hoʻi, ʻaʻole lawa nā kalapona i kou kino. ʻAʻole ia he mea maʻamau.
He aha ka ʻōlelo a ka noiʻi e pili ana i kēia?
Ua hōʻike ʻia kekahi ʻike hoihoi ma ka noiʻi ʻana i ka poʻe makemake e ʻai i nā kalapona. E nānā kākou iā ia ma kahi papa.
| Ka ʻImi Noiʻi | Ma nā huaʻōlelo maʻalahi ... |
|---|---|
| Ka ʻai ʻana i nā calorie hou aku | Hiki i ka poʻe makemake e ʻai i nā kalapona ke ʻai i kahi 800 mau kaloli hou aʻe i kēlā me kēia lā ma mua o nā poʻe ʻē aʻe. ʻO kēia ke kumu e piʻi ai ke kaumaha o kekahi poʻe. Akā, mālama kekahi i ko lākou kaumaha ma ka hoʻoikaika kino ʻana, ka hōʻemi ʻana i nā meaʻai nui, a i ʻole ka ʻai ʻana i nā kalapona momona haʻahaʻa e like me ka popcorn. |
| Lāʻau lapaʻau ponoʻī | Ma kahi noiʻi i nā wahine momona i makemake e ʻai i nā kalapona, ua koho lākou i kahi mea inu waiwai i ka kalapona ma mua o kahi mea inu waiwai i ka protein i ka wā i kaumaha ai lākou. A ua holomua ko lākou naʻau ma hope o ka inu ʻana i kēlā mau kalapona. |
| Hoʻomaha koke | Hoʻomaka ʻoe e ʻoluʻolu ma kahi o 20 mau minuke ma hope o ka ʻai ʻana i kahi mea i loaʻa nā kalapona. ʻO kēia no ka mea e piʻi ana nā pae serotonin. Hana pū kekahi mau antidepressants ma ka kaohi ʻana i nā pae serotonin. |
He mea maʻamau anei kēia makemake i ka meaʻai āu, a i ʻole he mea ia e hopohopo ai?
E noʻonoʻo i kou makemake no kēia meaʻai.
Makemake wale ʻoe i nā kalapona ke ʻike ʻoe i kekahi e ʻai ana i kahi mea ʻono? He mea maʻamau kēlā. A i ʻole ke ʻoluʻolu nei ʻoe ke loaʻa iā ʻoe kahi mea āu e makemake ʻole ai e hana (e like me ka mālama ʻana i kāu mau lilo o ka home) a ʻai ʻoe i kahi mea e pakele ai? He mea maʻamau nō hoʻi kēlā i kekahi ʻano. A hiki ke maʻamau ka makemake i ke ahiahi.
Akā, e makaʻala inā hana kēia!
E noʻonoʻo, makemake ʻoe e ʻai i kahi brownie mai kahi hale kūʻai berena. Inā ʻaʻohe ou kaʻa e hiki ai i laila, a hele wāwae ʻoe e ʻai ia mea i ka pō, i ka ua ... he nui loa ia.
Inā loaʻa iā ʻoe kēia makemake mau a hiki ʻole ke kāohi ʻia no ka meaʻai , a ʻaʻole hoʻi e hōʻemi ana i kou kaumaha, hoʻonāukiuki, a luhi paha me ke ola, ʻaʻole ia he mea maʻamau.
I ia hihia, e ʻike pono i kāu kauka a kamaʻilio e pili ana i kēia, no ka mea, he hōʻailona paha ia o kahi maʻi olakino noʻonoʻo e pono ai ka mālama ʻana, e like me ke kaumaha , ma mua o ka makemake wale i ka meaʻai.
ʻAe, pehea ʻoe e hana ai me kēia makemake no nā carbs?
Aia nā ala e ola olakino ai me kēia makemake i ka meaʻai.
- ʻAi i ka manawa kūpono: Hoʻonui pinepine kou makemake i ke ahiahi. No laila, e ʻai i kahi meaʻai olakino i waiwai i ka protein (hua manu, ʻiʻo, iʻa, lentil) no ka ʻaina kakahiaka a me ka ʻaina awakea. Ke pōloli iki ʻoe ma kahi o ka hola 4 pm, e ʻai i kahi mea me nā kalapona olakino (e.g. popcorn, chickpeas i hoʻolapalapa ʻia, kekahi cereal haʻahaʻa-kō).
- E koho i nā kalapona akamai: ʻAʻole ʻoe makemake mau i ke kokoleka, nā keke momona, a i ʻole nā meaʻai wikiwiki. E koho i kahi mea haʻahaʻa momona e like me nā crackers a i ʻole pretzels.
- Mai manaʻo hewa: Mai manaʻo hewa i ka ʻōlelo ʻana, "ʻAuē, ke ʻai nei au i nā kalapona." ʻAʻole nā kalapona ka ʻenemi. ʻAʻohe hewa o ka ʻai ʻana i kahi laiki liʻiliʻi a i ʻole pasta no ka ʻaina ahiahi, i hoʻomākaukau ʻia me ka ʻaila liʻiliʻi. ʻO ka mea nui ka nui a me ke ʻano o ka hoʻomākaukau ʻana.
- E koho i nā "meaʻai lohi": E koho i nā mea hiki ʻole iā ʻoe ke ale i ka manawa hoʻokahi, akā hiki ke ʻono hou ʻia. Eia kekahi laʻana, he kīʻaha kokoleka wela. ʻAʻole hiki iā ʻoe ke inu i hoʻokahi manawa. Ke ʻono ʻoe, hauʻoli a maluhia ʻoe.
Leka Lawe-Home
- He mea maʻamau ka makemake nui i nā kalapona ke kaumaha a luhi paha ʻoe. Pili paha kēia i kahi kemika i loko o ka lolo i kapa ʻia ʻo serotonin.
- Malia paha he maʻa kēia i hoʻokumu ʻia mai ka wā kamaliʻi a i ʻole ka hopena o nā kapu ʻai paʻa.
- Inā ʻaʻole hiki iā ʻoe ke kāohi i kou mau makemake, hana ʻoe i nā mea ʻē e loaʻa ai iā lākou, a ke hoʻomau nei kou ʻano kaumaha, ʻo iaHe hōʻailona paha ia o ke kaumaha. I ia mau hihia, he mea nui loa e ʻimi koke i ke kōkua lapaʻau .
- Hiki ke mālama ʻia kēia mau makemake ma o ka hana ʻana i nā koho meaʻai akamai (nā kalapona momona haʻahaʻa), ka ʻai ʻana i nā meaʻai māmā olakino i nā manawa maʻamau, a me ka ʻole o ka manaʻo hewa.
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