Pono ʻoe e hōʻalo loa i nā meaʻai ʻōpala?

Anter

• Mea ʻai Junk 101
• Mea ʻai Junk ma ka huna
• Nā Manaʻo Hoʻohui
• Hoʻopili ʻia me nā momona a me nā maʻi maʻi ʻē aʻe
• Momona
• Maʻi maʻi puʻuwai
• ʻAno 2 Diabetes
• ʻO ka Harms o ka Diet Obsession
• Nā mea āpau i ka hoʻohaʻahaʻa?
• Pehea e ʻai ai i ka meaʻai ʻai liʻiliʻi
• Ka Laina Lalo

ʻIke ʻia ka meaʻai ʻōpala ma nā wahi āpau wale nō.

Kūʻai aku ia ma nā mākeke nui, nā hale kūʻai maʻalahi, nā wahi hana, nā kula, a ma nā mīkini kūʻai aku.

ʻO ka loaʻa a me ka maʻalahi o ka meaʻai maikaʻi ʻole i mea paʻakikī e kaohi a pale aku paha.

Ua noʻonoʻo paha ʻoe e pono ʻoe e hoʻokele i nā kumu kūʻai āpau a i ʻole e hāhai i ka mantra e ʻoliʻoli i nā mea āpau i ke kaulike.

ʻ tellslelo kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻai ʻōpala a inā ʻoi aku ka maikaʻi o ka abstinence ma mua o ka mālama pinepine ʻana.

Mea ʻai Junk 101

ʻOiai paha ka ʻokoʻa o ka wehewehe ʻana o kēlā me kēia kanaka i ka ʻai maikaʻi, ʻae ka hapanui o ka poʻe ʻaʻole ia ka mea olakino loa nāu.

Loaʻa i kēia mau meaʻai māmā nā nui o nā calorie - keu hoʻi i ke ʻano o ka momona a me ke kō - a liʻiliʻi i nā huaora, nā minelala, a me nā fiber ().

ʻO nā laʻana me:

• soda
• ʻūpala
• kanakē
• nā kuki
• donut
• keke
• nā pāhaina

ʻOiai e noʻonoʻo pinepine kēia mau mea i ka wā āu e noʻonoʻo ai i nā meaʻai maikaʻi ʻole, ʻaʻole ʻike maʻalahi ʻia nā poʻe ʻē aʻe.

Mea ʻai Junk ma ka huna

ʻO nā meaʻai he nui i manaʻo ʻia he olakino nā meaʻai maoli ʻole i loko o ka huna.

ʻO kahi laʻana, hāʻawi nā mea inu hua i nā huaora a me nā minelala akā loaʻa like paha ka nui o ke kō a me nā calorie e like me ka soda.

Hana nā mea hana i ka granola a me nā kī ʻaina kakahiaka me ka manuahi ʻole o ka syrup kānana frfrose kiʻekiʻe a piha pū me nā kīʻaha kīkino-olakino puʻuwai.

Eia nō naʻe, hiki i kēia mau kī ke hoʻohui i nā kō i hoʻohui ʻia - inā ʻaʻole ʻoi aku - ma mua o kahi kīʻaha candy.

Pēlā nō, kūʻai aku nā mea hana i nā huahana gluten-ʻole - e like me nā kuki, kāwili keke, a me nā ʻāpana - ʻoi aku ke koho olakino ma mua o kā lākou mau counterparts i loaʻa i ka gluten, ʻoiai aia paha i nā ʻano meaʻai like ʻelua nā ʻano pono pilikino.

ʻOiai nā huahana gluten-ʻole kūlohelohe e like me kekahi wai, nā kī kokoleka, a me nā ʻīlio wela i kapa ʻia ʻo "gluten-free" e hōʻike iā lākou ke olakino.

ʻIke ʻia ʻo Gluten i ka palaoa, ka rai, a me ka bale, a he hapa iki wale nō o ka heluna o ka honua e pono e hōʻalo i ka gluten no nā kumu olakino ().

Hiki ke hoʻomaopopo ʻia i nā laʻana o ka ʻai junk me nā puʻupuʻu, nā donati, nā kanakē, a me nā kuki. Akā kekahi mau huahana - e like me nā mea inu haʻuki a i ʻole nā ​​ʻaina kakahiaka - hālāwai pū me ka hoʻohālikelike ʻana, no ka mea kiʻekiʻe lākou i ke kō a me nā calorie akā haʻahaʻa i nā mea momona.

Nā Manaʻo Hoʻohui

Manaʻo ʻia he mea hoʻomake ka mea ʻai Junk.

Hoʻokumu ʻia kēia mau ʻano mea hoʻopili ma kahi o ke kō a me ka momona ().

Hoʻoulu ke kō i nā ala uku like o ka lolo e like me nā lāʻau e like me ka cocaine (,,).

Kūʻokoʻa, ʻaʻole i hōʻike mau ʻia ke kō i mea addict i loko o ke kanaka, akā ke hoʻohui ʻia me ka momona, hiki i ka hoʻohui ke paʻakikī e pale (,,).

Nānā nā noiʻi i ka hui pū ʻana o ke kō a me ka momona e pili pinepine ʻia me nā ʻōuli addicts - e like me ka haʻalele ʻana a i ʻole ka nalowale ʻana o ka kaohi o ka ʻai ʻana - ma mua o ke kō (().

Ua ʻike ʻia kahi loiloi o 52 noiʻi i nā meaʻai e pili loa me nā ʻōpala addicts i hana nui ʻia a loaʻa nā nui o nā momona momona a me nā hoʻomaʻemaʻe, e like me ke kō ().

ʻO ka mea i ʻōlelo ʻia, ʻo ka ʻai mau a i ʻole intermittent o ka meaʻai i hana ʻia me ka mana nui e hiki ke hoʻoulu i ka makana a me ke kikowaena hoʻokumu maʻamau i kou lolo e hoʻonui ai i ka ʻiʻini ().

Hiki i kēia ke alakaʻi i ka nui o ka ʻai ʻana o nā meaʻai ʻole a me ka manawa, loaʻa ke kaupaona.

Nui nā mea e aʻo ai e pili ana i ka hōʻāʻai meaʻai, ka mea i ʻoi aku ka laha i waena o ka poʻe i kaupaona a momona paha (,).

Kūʻokoʻa, ʻaʻole hōʻike ʻia ke kō a me ka momona i nā ʻano addict, akā pū, hiki iā lākou ke hoʻoulu i ke kikowaena uku i kou lolo e hoʻonui ai i ka ʻiʻina i ka meaʻai maikaʻi ʻole.

Hoʻopili ʻia me nā momona a me nā maʻi maʻi ʻē aʻe

ʻO Obesity kahi maʻi paʻakikī a multifactorial - me ke kumu ʻole (,).

ʻO ka mea i ʻōlelo ʻia, ʻo ka maʻalahi o ke komo ʻana, palatability kiʻekiʻe, a me ke kumu kūʻai haʻahaʻa o nā mea ʻai maikaʻi i manaʻo ʻia he mea kōkua nui, a me nā ʻano ʻē aʻe e like me ka maʻi puʻuwai a me ka maʻi maʻamau ʻo 2 (,,).

Momona

Loaʻa ka waiwai satiety haʻahaʻa i ka ʻai Junk, ʻo ia hoʻi ʻaʻole ia e hoʻopiha loa.

ʻO nā kalekona wai - soda, nā mea inu haʻuki, a me nā kope hana kūikawā - kekahi o nā lawehala i ʻoi loa ka hiki iā lākou ke hāʻawi i nā caloriu he haneli me ka hoʻopilikia ʻole i kou makemake.

Ua ʻike ʻia kahi loiloi o 32 mau noiʻi, no kēlā me kēia lawelawe ʻana o nā mea inu kō a me ka momona, ua loaʻa nā kānaka i ka 0.25-0.5 paona (0.12-0.22 kg) ma mua o hoʻokahi makahiki ().

ʻOiai he mea nui ʻole, hiki i kēia ke hoʻopili i kekahi mau paona i loko o kekahi mau makahiki.

Ua nānā nā loiloi ʻē aʻe i nā hopena like e hōʻike ana i nā meaʻai maikaʻi ʻole - keu hoʻi nā mea inu kō - pili nui ʻia me ka waiwai kaupaona ma nā keiki a me nā mākua (,,,).

Maʻi maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa.

ʻO ka lawe ʻana i ke kō kekahi o nā kumu pilikia no kēia maʻi.

Ua hōʻike ʻia nā kō i hoʻohui ʻia e hāpai i kahi ʻano momona o kāu kōkō - i kapa ʻia nā triglycerides - a hoʻonui i ke kahe o ke koko, ʻo ia mau mea ʻelua he mau pilikia nui no ka maʻi puʻuwai (,).

ʻO ka ʻai mau ʻana i ka meaʻai wikiwiki ua loaʻa pū kekahi e hoʻonui i nā triglycerides a hoʻēmi i ka HDL (maikaʻi) kolesterol - kekahi mea ʻē aʻe no ka maʻi puʻuwai ().

ʻAno 2 Diabetes

Kū ka maʻi diabetes ʻelua ke lilo kou kino i ka noʻonoʻo ʻole i nā hopena o ka insulin, ka hōmona e hoʻohaʻahaʻa ai i ke kō kō.

ʻO ka momona o ke kino ka nui, ke koko kiʻekiʻe, HDL haʻahaʻa (maikaʻi) cholesterol, a me kahi moʻaukala o ka maʻi puʻuwai a i ʻole hahau paha e alakaʻi i nā mea pilikia no ka maʻi diabetes 2 ().

Pili ka ʻai ʻana i ka ʻai Junk me ka momona o ke kino, ke koko kiʻekiʻe, a me nā kolamu HDL haʻahaʻa - nā mea āpau e hoʻonui i kou makaʻi i ka maʻi diabetes type 2,,,).

ʻOiai ʻaʻohe kumu o ka ulu nui ʻana o ka momona a me nā maʻi mau hiki ke hoʻokumu ʻia, ʻo ke komo maʻalahi a me ke kumu kūʻai haʻahaʻa a me ka palatability kiʻekiʻe o nā meaʻai maikaʻi ʻole ka mea hāʻawi nui.

ʻO ka Harms o ka Diet Obsession

ʻOiai he mea nui e ʻike i nā meaʻai e hiki ke kōkua i ke olakino olakino a me ka loaʻa ʻana o ke kaumaha, mālama mau i ka meaʻai he maikaʻi ʻole.

ʻO ka hoʻonohonoho ʻana i nā meaʻai e like me ka maʻemaʻe a haumia paha, a maikaʻi a maikaʻi ʻole paha, hiki ke alakaʻi iā ʻoe e hana i kahi pilina maikaʻi ʻole me ka meaʻai.

Ua ʻike ʻia kahi noiʻi ʻana ma hope o ke ʻano koʻikoʻi, nā mea āpau āpau e pili ana i ka make ʻana e pili pū me ka ʻai nui a me ke kaupaona ʻana ().

I nā huaʻōlelo ʻē aʻe, ʻoi aku ka paʻakikī o ka poʻe i hoʻokapu iā lākou iho i ka mālama ʻana i ke kaupaona olakino ke hoʻohālikelike ʻia i ka poʻe i maʻalahi me kā lākou koho meaʻai.

Ua ʻike ʻia kahi noiʻi ʻē aʻe ua pili kaʻai ikaika ʻana i nā ʻōuli o ka ʻai hewa ʻole, ka hopohopo, a me ke kaumaha ().

ʻO ka mea i ʻoi aku, ʻo ka poʻe i ʻai pono i nā hopena pule he mea nui e hoʻonui i ko lākou kaumaha i hoʻokahi makahiki, ma mua o ka poʻe i ʻai pono ʻole i nā hopena pule ().

Hōʻike kēia mau noiʻi i nā papaʻai koʻikoʻi loa e hoʻopau loa i nā hana kūpono i kēlā me kēia manawa ʻaʻole e pale wale i nā hana hoʻēmi kino akā maikaʻi pū kekahi i ka olakino.

Wahi a, nui ka poʻe e hoʻonui nei i kahi ala maʻalahi i ka ʻai ʻana.

Ke hoʻohana nei i kēia ala, 80-90% o kāu mau calorie e hele mai mai nā meaʻai āpau a hoʻoliʻiliʻi liʻiliʻi. ʻO ka 10-20% i koe e pono mai kahi āu e makemake ai - ʻo ka hau kalima, keke, a me kahi ʻaukā kokoleka.

Hāʻawi kēia ala iā ʻoe e leʻaleʻa i nā lā nui, nā hanana kūikawā, a i ʻole ka hele ʻana i waho me ka ʻole e hopohopo inā hiki iā ʻoe ke ʻai i nā meaʻai i loaʻa ().

Hoʻomaʻamaʻa mau i ka meaʻai - pili pinepine ʻia me ka make ʻana o ka meaʻai - he huahana kūpono ʻole ia no ka pohō kaumaha a hiki i kahi pilina maikaʻi ʻole me ka meaʻai.

Nā mea āpau i ka hoʻohaʻahaʻa?

ʻO nā mea āpau i ka hoʻohaʻahaʻa ka ʻōlelo aʻoaʻo maʻamau e pili ana i ka meaʻai maikaʻi ʻole.

ʻO kaʻai ʻana i kāu mau punahele punahele i ke kaulike hiki ke kōkua iā ʻoe e pili pono i kāu papaʻai (ʻoi loa ka lōʻihi), e hauʻoli i nā lā nui a me nā hanana kūikawā ʻē aʻe, a pale i ka pīhoihoi maikaʻi ʻole me ka meaʻai.

Eia kekahi, ʻaʻohe mea hoʻomau, ʻoluʻolu, a waiwai ʻole paha no ka olakino holoʻokoʻa.

Akā ʻaʻole hiki ke ʻoliʻoli i nā meaʻai āpau i ke kaulike e nā poʻe āpau.

Loaʻa i kekahi i ka makemake e hoʻonui i ka meaʻai a hiki i ka wā e piha ai ka ʻoluʻolu ʻole. ʻO kēia ka mea i ʻike ʻia ʻo ka ʻai ʻana i ka binge.

Ukali pinepine ʻia ka ʻai Binge e nā manaʻo o ka lilo ʻana o ka kaohi me nā manaʻo ʻoluʻolu ʻole a me nā naʻau ().

Hoʻohālikelike ʻia nā ʻano ʻona ʻona a biology paha - e like me ke kaumaha, ka hopohopo, a i ʻole ka pōloli - ʻike ʻia e hoʻoulu i nā ʻāpana binge, akā hiki ke hana kekahi mau meaʻai ma ke ʻano he trigger (,,).

Hōʻike kekahi mau hōʻike i kekahi mau meaʻai - pizza, hau kalima, a i ʻole nā ​​kuki, no ka laʻana - hiki ke hoʻomaka i kēia pane, e alakaʻi ana i kahi ʻāpana o ka binging. Eia nō naʻe, ua hemahema ka noiʻi ʻana ma kēia wahi (,).

ʻO ka mea i ʻōlelo, inā loaʻa iā ʻoe kahi maʻi ʻai binge, ʻoi aku paha ka maikaʻi e kamaʻilio pū me kāu kauka olakino a i ʻole kākāʻōlelo mua e hoʻoholo inā ʻoi aku ka maikaʻi e kāpae loa i nā meaʻai e hoʻomaka ai ma mua o ka hoʻohaʻahaʻa.

Inā loaʻa ʻoe i kahi maʻi ʻoi loa, e ʻōlelo i kāu kauka a i ʻole kekahi ʻoihana olakino e hoʻoholo i ke ala ʻoi loa e hōʻalo ai i nā mea ʻai meaʻai maikaʻi ʻole.

Pehea e ʻai ai i ka meaʻai ʻai liʻiliʻi

Eia kekahi mau ala hiki iā ʻoe ke hōʻemi i kāu ʻai ʻana i ka meaʻai maikaʻi ʻole.

ʻO ka mea mua, e hoʻāʻo e waiho iā ia ma ka waihona o ka hale kūʻai. ʻO ka loaʻa ʻole i loko o kou hale e kāʻili loa i ka hoʻowalewale.

ʻO ka lua, pale i ka ʻai ʻana i nā ʻāpana a i ʻole nā ​​mea ʻono ʻē aʻe pololei mai ka ʻeke. Akā, e hoʻokaʻawale i kahi nui i loko o kahi pola a ʻoluʻolu.

Eia kekahi, e pani i kāu meaʻai ʻōpala me nā koho olakino. Hoʻopiha ma:

• Hua: 'ohia, maiʻa, ʻalani, a me nā hua
• Nā mea kanu: lau greens, pepa, broccoli, a me ka pua kō
• Nā kīʻaha piha a me nā starches: nā ʻoka, ka laiki ʻeleʻele, ka quinoa, a me nā ʻuala
• Nā hua a me nā nati: nā ʻalemona, nā walnuts, a me nā ʻano pua sunflower
• Legume: nā pīni, nā pī, a me nā lihi
• Nā Punawai protein olakino: iʻa, pūpū, tofu, steak, a me nā manu
• Waiu: ʻO ka yogurt Greek, ka tī, a me nā huahana waiū hū e like me kefir
• Nā momona momona: ʻo ka aila ʻoliva, nā kīʻaha nut, nā avocados, a me ka niu
• Nā mea inu olakino: ka wai, ka wai ʻōlinolino, ke tī ʻōmaʻomaʻo, a me nā kī tī

E hoʻomanaʻo he ʻoi aku ka maikaʻi o ka hoʻokō ʻana i nā hoʻololi liʻiliʻi i ka manawa e hōʻoia i nā hopena mau loa.

Hiki iā ʻoe ke hōʻemi i kāu ʻai ʻana i nā mea ʻai maikaʻi ʻole ma ka waiho ʻana ma ka papa, e hoʻomaʻamaʻa ana i ka hapa o ka mālama, a me ka hoʻohui ʻana i nā meaʻai olakino i kāu papaʻai.

Ka Laina Lalo

ʻOi aku ka nui o nā mea ʻai Junk i nā kālori, kō, a me ka momona, akā nele i nā meaola nui e like me ka fiber, nā wikamina, a me nā minelala.

Manaʻo lākou he kī nui i ka maʻi pīpī momona a me kahi kumu hoʻokele i ka hoʻomohala ʻana i kekahi mau maʻi maʻi mau.

ʻO ka hui pū ʻana o ka momona a me ke kō e hana i nā meaʻai ʻole a maʻalahi hoʻi i ka overconsume.

Eia nō naʻe, ʻaʻole pono ka hōʻalo loa ʻana iā lākou. ʻO ka leʻaleʻa ʻana i kāu punahele punahele i kahi manawa ʻoi aku ke olakino a me ke ala hoʻomau no ka hapanui o ka poʻe.

Inā hopohopo ʻoe e pili ana i nā meaʻai e hoʻomaka ai, e kamaʻilio me kahi kauka mālama ola.