E ʻai i kēia no ka hiamoe maikaʻi

Anter

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ʻOi aku ka nui o ka hiamoe ʻana o ka pō ma mua o ka helu o nā hola āu e kau ai ma ka uluna. ʻO ka mea e like ai o ka hiamoe nui e like me ka nui, a e like me kahi noiʻi hou i paʻi ʻia ma ka Ka Nupepa o ka Lapaau Moe Moe, kōkua paha kāu ʻai (a ʻeha paha!).

Ua nānā nā kānaka noiʻi ma ke Kulanui ʻo Columbia i 26 mau kānaka i loko o kahi keʻena moe no ka lā hoʻokahi e ʻike i ka hopena o ka fiber, ke kō, a me ka momona momona i kā lākou moe. Ua hōʻike ʻia nā hopena i ka ʻai ʻana i ka liʻiliʻi o ka fiber, a me ka nui o ke kō a me ka momona momona i ka lā a pau i mea e hiamoe maikaʻi ʻole ai i ka pō.

ʻO ka maʻamau, loaʻa ke kaulike o ka hiamoe māmā, hoʻopilikia maʻalahi ʻia, a me ka "moe hawewe lohi" hohonu i kēlā me kēia pō. He ʻāpana ʻelua o ka pōʻai moe maʻamau, akā ʻo ia ka lua, ʻano hohonu e hana i nā hana hoʻihoʻi āpau e pono ai e hōʻoia i kou hou a hoʻomaha no ka lā ma mua. Makemake ʻoe. Pono ʻoe.

Ua hoʻoholo ka haʻawina ʻo ka nui o ka ikehu e loaʻa iā ʻoe mai ka momona momona a me ke kō, ʻoi aku ka liʻiliʻi o ka hiamoe hawewe lohi i kāu uaki, a ʻoi aku ka nui o kou ala ʻana i ke aumoe. ʻO nā huaʻai āu e ʻai ai ka hopena o kekahi mau neurotransmitters i kuleana no ka hoʻoponopono ʻana i kāu koena. "E hoʻopilikia paha ke kō a me ka momona i ka hana ʻana o ka serotonin i ka lolo, kahi āu e pono ai no ka hiamoe," wahi a Marie-Pierre St-Onge, Ph.D., ka mea kākau alakaʻi ma ka noiʻi.

Eia nō naʻe, ʻoi aku ka nui o nā meaʻai i ʻoi aku ka nui o ka fiber i wānana i ka nui o ka hiamoe hohonu a puni ka pō. Auē, hoʻomaha nani. ʻAʻole maopopo ka poʻe noiʻi pehea Hana ka fiber i kāna kilokilo, akā pili paha ia i ka glycemic index, e like me St-Onge. (ʻO kēia ka wikiwiki e wāwahi ai kou kino i nā kalapona a hoʻololi iā lākou i ke kō.)

ʻO ka mea nui, ʻoiai he liʻiliʻi ka nui o ka laʻana, lawe wale i nā mea noiʻi ekahi lā e ʻike ai i ka hopena o ka ʻai ʻana i ka maikaʻi o ka snooze. Maikaʻi ke ʻōlelo ʻana ʻaʻole i makemake nui ʻia ke kuʻi ʻana i nā lāʻau mozzarella a me nā mea inu kō i ka hola hauʻoli, a hiki ke hoʻopau i kou manawa no ka hoʻomaha piha o ka pō ma hope. E kiʻi i nā meaʻai e like me nā hua a me nā ʻōmaʻomaʻo ʻeleʻele a puni ka lā, a e ʻohi i ka uku i kāu hiamoe.

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