E nīnau i ke Kauka Diet: The Ideal Eating Pace

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Q: ʻIke au he ʻoi aku ka maikaʻi o ka ʻai mālie, akā aia kekahi mea e like me ka ʻai ʻana pū kekahi mālie?

A: Hiki paha ke ʻai mālie, akā ʻo ka lōʻihi o ka manawa e hana ai i kahi meaʻai leʻaleʻa e hōʻino iki ʻia ma mua o ʻelua hola, a ʻaʻole kēia he manawa paʻa a ka hapa nui o ka poʻe e makemake e hana i kahi pāʻina. .

ʻO ka pilikia nui i loaʻa i ka hapa nui o ka poʻe ʻo ka ʻai wikiwiki loa. Ke ulu mau nei ka ʻai ʻana i nā meaʻai hou aku ma waho o ka home, a ʻo ka hapa nui o kēia mau meaʻai ke holo nei ma kahi o ka ʻai mālie ʻana he kuleana.

ʻO ka hoʻēmi ʻana i kāu helu nahu he mea maʻalahi no ka hoʻomaikaʻi ʻana i kāu ʻai ʻana. ʻO kaʻai noʻonoʻo he kumuhana kaulana loa ia i ka meaʻai a ʻike ʻia e ka lohi, ka ʻai pono ʻana kahi e lawe ai i ka manawa a me ka nānā e ʻike i kēlā me kēia nahu o kāu pāʻina. ʻO ka hoʻomaʻamaʻa ʻana i ka ʻai ʻana i kēia kaila e kāpae i ka ʻike maʻa mau loa i ka ʻai ʻana i kēlā manawa i kēia manawa ʻaʻole ʻoe e hoʻomanaʻo i ka nui o kāu ʻai ʻana a me ka mea i ʻono ʻia e like me-he surefire hoʻomākaukau no ka hoʻomāhuahua ʻana i nā calorie. I ka ʻoiaʻiʻo, kahi noiʻi i paʻi ʻia ma ka Ka Nupepa o ka Academy of Nutrition and Diabetics Ua ʻike ʻia ua ʻai nā pākeke olakino i ka liʻiliʻi o nā calorie he 88 a ʻoi aku ka piha o hoʻokahi hola ma hope o ka holo ʻana iā lākou iho. [Tweet i kēia ʻoiaʻiʻo!] ʻO ka ʻai noʻonoʻo a i ʻole ka ʻai lohi wale nō kahi pono ʻē aʻe i ʻike ʻia: Hoʻomaikaʻi ia i kāu mau momona momona momona no ka digestion.

Hoʻomaopopo nui ʻia ka hormone insulin no ka hoʻokuʻu ʻia i ka pane ʻana i ka hoʻonui ʻana o kāu kō kō. ʻO ka pāʻani koko koko e pili ana i ka hoʻomalu: ʻino ke kiʻekiʻe loa iā ʻoe, akā ʻoi aku ka haʻahaʻa haʻahaʻa no ʻoe. Kōkua ka ʻai me ka lohi i kou kino e lanakila i kēia pāʻani kō kō kō.

Hōʻike ka noiʻi ua hoʻokuʻu mua ʻia ka insulin i ka wā e nau ana ʻoe. Ma ka ʻai ʻana i kāu meaʻai me ka lohi, hāʻawi ʻoe i kou kino i kahi manawa e hoʻokuʻu mua ai i kēlā insulina, kahi e hāʻawi ai i kahi kaohi kō kō i loko o ke kō, e kōkua ana e hōʻoia i hiki iā ʻoe ke mālama i kou kō kō i ka pae a kou kino e makemake ai.

ʻO kahi ʻike liʻiliʻi e pili ana i ka insulin ʻo ia kekahi he hormone satiety, i ka hōʻailona ʻana o ka insulin i kou kino ua lawa ʻoe a ua piha. E hana ka insulin i kēia ʻano ke ʻai ʻoe i kahi nui kūpono o ka meaʻai. Ke ʻai ʻoe i ka nui o ka meaʻai, piʻi kiʻekiʻe loa kou kō koko koko a hoʻokuʻu nui loa kou kino i ka insulin, e hōʻeha ai ʻoe i ka pōloli-a me ka pōloli loa-no ka haʻahaʻa loa o ke kō koko.

Ua ʻike ka poʻe he ʻoi aku ka maikaʻi o ka ʻai ʻana me ka mālie, akā ʻaʻole maopopo ka hapa nui i nā pōmaikaʻi maoli o kēia maʻamau. ʻO ka ʻai mālie kāu mea kaua huna no ka ʻai ʻana i ka liʻiliʻi, ʻoliʻoli nui i kāu meaʻai, a me ka hoʻokumu ʻana i ka ʻōnaehana hormonal digestive maikaʻi loa. [Tweet this tip!] Mai lawe i ʻelua hola e ʻai ai, akā e lawe ma kahi o 10 a 20 mau minuke a hauʻoli i kēlā me kēia nahu.

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