He nui ka poʻe e kamaʻilio nei e pili ana i ka hoʻemi ʻana i ke kaumaha i kēia mau lā. Ua lohe paha ʻoe i kahi huaʻōlelo hou i kapa ʻia ʻo 'Intermittent Fasting'. Malia paha kekahi o kou mau hoaaloha e hana nei, a ua ʻike paha ʻoe ma ka pūnaewele. No laila he aha ka Intermittent Fasting? He maikaʻi maoli anei ia no kou olakino? E kamaʻilio kākou e pili ana i nā mea āpau me ka maʻalahi a me ka maopopo.
He aha ka hoʻokē ʻai manawa pōkole (IF)?
I ka ʻōlelo maʻalahi, ʻo ka Hoʻokē ʻai Waena kahi ʻano hana no ka kaohi ʻana i ka ʻai ʻana. Eia nō naʻe, ma kēia ʻano hana, ke nānā nui nei mākou i ka manawa a me ke ʻano o kā mākou ʻai ʻana ma mua o ka mea a mākou e ʻai ai. Ma kēia ʻano hana, hoʻokē ʻai mākou no kahi manawa kikoʻī o ka lā a i ʻole ka pule, a laila ʻai maʻamau i ke koena o ka manawa.
ʻOiai kekahi poʻe e hahai ana i kēia ʻano hana e hōʻemi ai i ke kaumaha, manaʻoʻiʻo kekahi e hoʻomaikaʻi ia i ko lākou olakino holoʻokoʻa. Nui nā ʻano e hana ai i kēia. ʻO kekahi o lākou:
- Ka Hoʻokē ʻai ʻana i kekahi Lā: ʻAʻole ʻai a ʻai ʻole paha i nā calorie haʻahaʻa loa i kēlā me kēia lā ʻē aʻe.
- 5:2 Hoʻokē ʻai manawa pōkole: E ʻai maʻamau i 5 mau lā o ka pule, a laila e hoʻokē ʻai no 2 mau lā a i ʻole e ʻai iki (ma kahi o 500-600 kaloli).
- Hānai ʻAna i Kaupalena ʻia i ka Manawa: ʻO ka ʻai ʻana wale nō i loko o kahi helu kikoʻī o nā hola (e.g., 8 mau hola) mai loko mai o ka lā 24-hola a me ka haʻalele ʻana i ka ʻai ʻana no nā hola 16 i koe. ʻO kēia ke ʻano hana kaulana 16/8.
ʻO ka mea nui loa, ma mua o ka hoʻomaka ʻana i kekahi papaʻai hou e like me kēia, he mea nui e kamaʻilio me kāu kauka ʻohana a e ʻimi i ka ʻōlelo aʻo .
Pehea ka hopena o kēia ʻano hana i ke kino?
ʻAe, e nānā kākou pehea e hana ai kēia. ʻO ke kumu nui o ka ikehu o ko mākou kino he ʻano kō i kapa ʻia ʻo glucose . Ke ʻai mākou i ka meaʻai, ʻoiai nā kalapona, loaʻa mau i ko mākou kino ka glucose.
Akā i ka wā e ʻai ʻole ai kākou no nā hola, hoʻohana ko kākou kino i ka glucose a pau i mālama ʻia i loko. He aha ka mea e hana ʻia a laila? Hoʻomaka ke kino e puhi i ka momona i mālama ʻia no ka ikehu. ʻO kēia ka mea a kākou e kapa nei he metabolic switching . ʻO kēia ke kumu nui o ka pohō kaumaha.
ʻO kekahi manaʻo ʻē aʻe, ke pale mākou i ka ʻai ʻana e like me kēia, ua kau ʻia ko mākou mau pūnaewele ma lalo o ke kaumaha iki. ʻO ka hopena, ua hoʻololi kēlā mau pūnaewele e kū i kēlā kaumaha. Manaʻo pū kekahi poʻe ʻepekema e hiki i kēia kaʻina hana ke hoʻoikaika i nā pūnaewele a hoʻonui i ko lākou kū'ē ʻana i nā maʻi.
Akā e hoʻomanaʻo, ʻaʻohe mea i ʻike maopopo pehea e hana ai kēia 100% o ka manawa, a ʻokoʻa paha ke ʻano o kona hoʻopilikia ʻana i kēlā me kēia kanaka.
He aha nā pōmaikaʻi o ka hoʻokē ʻai manawa pōkole?
Ua ʻike ʻia e ka noiʻi hiki i kēia ʻano hana ke hāʻawi i kekahi mau pono olakino.
- Pohō kaumaha: Ke emi nei ke kaumaha o ke kino ma muli o ka puhi ʻana o ka momona.
- Hoʻemi ʻia ke kū'ē ʻana o ka Insulin: ʻO kēia kūlana kekahi kumu nui o ka maʻi diabetes Type 2. Hiki iā IF ke hoʻonui i ka ʻike o ke kino i ka insulin.
- Hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole a me nā pae triglyceride: ʻO kēia nā mea e hoʻonui ai i ka pilikia o ka maʻi puʻuwai.
- Ka hoʻomalu ʻana i ke koko.
- Ke kāohi nei i ka mumū i loko o ke kino: Ua pili kēia ʻano mumū i nā maʻi he nui, mai nā maʻi e like me ka hānō a i ka maʻi Alzheimer.
Nā pono kūpono hou aʻe
Ma waho aʻe o kēia mau pono olakino, aia kekahi mau pono ʻē aʻe:
- He maʻalahi: ʻaʻole pono ʻoe e helu i nā calorie a i ʻole nā carbs i ka meaʻai āu e ʻai ai. Pono ʻoe e noʻonoʻo i ka manawa āu e ʻai ʻole ai.
- Hiki ke loli: Hiki iā ʻoe ke hana i kēia ʻoiai inā he mea kanu/vegan ʻoe. Eia nō naʻe, he mea nui loa ia e pale i nā meaʻai i hana ʻia a ʻai i ka meaʻai momona a kaulike hoʻi .
- Mālama i ke kālā: ʻOiai ʻoe e ʻai ana i ka meaʻai liʻiliʻi i kēlā me kēia pule, e emi iki paha kāu bila meaʻai.
He aha nā pilikia a me nā hopena ʻaoʻao o kēia?
Me nā pono, aia kekahi mau pilikia a me nā hemahema i kēia ʻano hana. ʻAʻole ʻoluʻolu nā kānaka a pau i ka hele ʻole ʻana me ka ʻai ʻole no ka manawa lōʻihi.
ʻO kekahi o nā hopena ʻaoʻao i ʻike pinepine ʻia:
- Pōʻino
- Ka luaʻi
- ʻAʻole hiki ke hiamoe
- ʻEha poʻo
- Ka nāwaliwali o ke kino
- Nā loli o ka naʻau
Ua hōʻike kekahi mau noiʻi e hiki i ka poʻe e hana ana i ka IF ke lilo i ka nui o nā ʻiʻo . Eia kekahi, makemake kekahi poʻe e ʻai nui i nā lā a i ʻole nā hola i ʻae ʻia ai lākou e ʻai. Inā ʻelemakule ʻoe, ʻo ka lilo ʻana o ke kaumaha nui i ka manawa hoʻokahi hiki ke hoʻopilikia i ke olakino o ka iwi, ka ʻōnaehana pale, a me nā pae ikehu.
He mea kūikawā e pili ana i ka pilikia o ka maʻi puʻuwai: Ua hōʻike ʻia kahi noiʻi nui i hōʻike ʻia ma ka ʻaha kūkā o ka American Heart Association 2024 he 91% kiʻekiʻe ka pilikia o ka make ʻana o ka poʻe e ʻai wale ana i 8 mau hola i ka lā (ʻai ʻana i kaupalena ʻia i ka manawa) ma mua o ka poʻe e ʻai maʻamau ana. ʻOiai pono ka noiʻi hou aku ma kēia, he mea kēia e noʻonoʻo hou ai mākou.
Nā ʻano like ʻole e hana ai i ka IF a me nā koho meaʻai
Inā ʻoe e noʻonoʻo ana e hoʻāʻo i kēia ʻano hana, pono ʻoe e koho i ke ʻano hana e kūpono iā ʻoe. Eia kekahi mau ʻano hana kaulana.
| Inoa hana (ʻAno hana) | Pehea i hana ʻia ai |
|---|---|
| ʻAno Hana 16/8 (Manawa i kaupalena ʻia) | ʻAi ʻana i loko o 8 mau hola o ka lā a hoʻokē ʻai no nā hola 16 i koe. Eia kekahi laʻana, ʻai wale nō mai ka hola 10 a.m. a i ka hola 6 p.m. |
| ʻAno hana 5:2 | E ʻai maʻamau i 5 mau lā o ka pule a e kaupalena i kāu ʻai ʻana i 500-600 calories ma 2 mau lā āu e koho ai. |
| Ka hoʻokē ʻai ʻana i nā lā ʻē aʻe | Ke hoʻokē ʻai ʻana i kēlā me kēia lā ʻē aʻe a i ʻole ka kaupalena ʻana i nā calorie i 500. |
I nā lā ʻai: Hiki iā ʻoe ke ʻai i nā mea āu e makemake ai, akā no nā hopena maikaʻi loa, e pili i ka ʻai momona. E hoʻokomo i ka iʻa, nā mea kanu, nā huaʻai, nā legumes, ka ʻaila ʻoliva, nā nati, a me nā pīni, e like me ka ʻōlelo a nā loea , i kāu ʻai . E kaupalena i nā mea inu kō, nā keke, nā biscuits, a me nā meaʻai i hana ʻia i ka hiki.
No nā lā hoʻokē ʻai: Inā ʻoe e ʻai ana i 500-600 calories, e koho i nā meaʻai e hoʻomāʻona ai, kiʻekiʻe i ka fiber a me ka protein. He mau koho maikaʻi nā ʻāpala, nā ʻalemona, a me ka yogurt Helene maʻemaʻe. A mai poina e inu i ka wai nui e pale aku ai i ka maloʻo ʻana .
No wai kēia? ʻO wai ka mea pono ʻole?
Ua hōʻike ʻia he nui nā haʻawina e hiki i ka IF ke kōkua iā ʻoe e hōʻemi i ke kaumaha. Eia nō naʻe, ua hōʻike ʻia nā haʻawina like e hiki i nā meaʻai haʻahaʻa calorie kuʻuna ke hoʻopuka i nā hopena like. He paʻakikī i ka poʻe he nui ke mālama i nā ʻano ʻelua.
ʻO wai ka mea pono ʻole e hana i ka hoʻokē ʻai manawa pōkole?
ʻAʻole kūpono kēia ʻano hana no nā kānaka a pau . Pono nā kānaka aʻe e pale loa i ka hahai ʻana i kēia ʻano hana.
- Nā kānaka me nā maʻi ʻai.
- ʻO ka poʻe e hoʻohana ana i nā lāʻau lapaʻau e pono e lawe pū ʻia me ka meaʻai .
- Nā makuahine hāpai a hānai waiū paha.
- Nā keiki a me nā ʻōpio e ulu ana.
Inā loaʻa iā ʻoe ka maʻi diabetes, e ʻoluʻolu e nīnau i kāu kauka inā palekana kēia iā ʻoe. Hiki i ka hoʻokē ʻai ke lilo i mea weliweli no kekahi poʻe maʻi diabetes.
Leka Lawe-Home
- He ʻano papaʻai ka hoʻokē ʻai manawa pōkole, ʻaʻole he lāʻau kilokilo. No ka lilo ʻana o ke kaumaha, he mea nui e ʻai i nā meaʻai momona i ka wā ʻai.
- Hiki paha i kēia ke kōkua i ka pohō kaumaha i ka wā pōkole, akā ʻaʻole maopopo nā hopena lōʻihi a me ka palekana.
- Hiki ke loaʻa nā hopena ʻaoʻao e like me ka poniuniu a me ke poʻo ʻeha. Ua hōʻike pū kekahi mau noiʻi i ka pilikia o ka maʻi puʻuwai.
- ʻAʻole kūpono kēia ʻano hana no nā kānaka a pau. ʻAʻole pono e hana i kēia, ʻoiai hoʻi nā makuahine hāpai, nā maʻi diabetes, a me ka poʻe me kekahi mau maʻi.
- ʻO ka mea nui loa: Ma mua o ka hoʻomaka ʻana i ka Intermittent Fasting a i ʻole kekahi ʻano ʻai hou ʻē aʻe, e kamaʻilio mau me kāu kauka e hōʻoia i kūpono ia no kou olakino.
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