ʻAno maikaʻi ʻole ke ʻai ma mua o ka hiamoe?

Anter

• ʻO ka ʻai ʻana ma mua o ka hiamoe ka mea hoʻopaʻapaʻa
• ʻO ka ʻai ʻana ma mua o ka hiamoe e alakaʻi ai i nā ʻano maikaʻi ʻole
• ʻAi maikaʻi ʻole ka ʻai ʻana ma mua o kahi moe inā he reflux kāu
• ʻO ka ʻai ʻana ma mua o ka hiamoe e loaʻa ai kekahi mau pono
• Hiki iā Curb ke ʻai i ka pō a me ke kōkua kaumaha
• Hiki ke kōkua iā ʻoe e hiamoe maikaʻi
• Hiki iā ia ke hoʻokūpaʻa i ke kō kō
• He aha kāu e ʻai ai ma mua o ka hiamoe?
• Hōʻalo i nā Desserts a me nā Mea ʻai Junk
• Hoʻohui Carbs Me Protein a i ʻole momona
• Pono ʻoe e ʻai ma mua o ka hiamoe?
• Hoʻoponopono ʻAi: Mea ʻai no ka Hiamoe Maikaʻi

Manaʻo ka poʻe he manaʻo maikaʻi ʻole e ʻai ma mua o ka hiamoe.

ʻO ka manaʻo pinepine o ka ʻai ʻana ma mua o kou hiamoe e alakaʻi ai i ka waiwai kaupaona. Eia nō naʻe, ʻōlelo kekahi e hiki i kahi meaʻai māmā moemoe ke kākoʻo maoli i ka papaʻai pohō kaumaha.

No laila he aha kāu e manaʻoʻiʻo ai? ʻO ka ʻoiaʻiʻo, ʻaʻole like ka pane no nā mea āpau. Pili ka mea nui i ke kanaka.

ʻO ka ʻai ʻana ma mua o ka hiamoe ka mea hoʻopaʻapaʻa

Inā ʻoe e ʻai a ʻaʻole paha ma mua o ka hiamoe - wehewehe ʻia ma waena o ka ʻaina awakea a me ka manawa moe - ua lilo ia i kumuhana wela i ka meaʻai.

ʻ sayslelo ka ʻike kuʻuna i ka ʻai ʻana ma mua o ka hiamoe ke kumu o ka loaʻa ʻana o ke kaumaha no ka mea lohi kāu metabolism i kou hiamoe ʻana. ʻO kēia ke kumu e mālama ʻia ai nā calori i hoʻohemo ʻole ʻia e like me ka momona.

Eia naʻe he nui nā loea olakino e ʻōlelo nei he maikaʻi loa ka ʻai ʻana ma mua o ka hiamoe a hoʻomaikaʻi paha i ka hiamoe a me ke kaupaona.

No laila, ʻaʻole ia he mea kupanaha no ka huikau o nā poʻe he nui.

ʻO ka ʻāpana o ka pilikia ka hōʻike e pili ana i ka hihia i kākoʻo maoli i nā ʻaoʻao ʻelua.

ʻOiai he nui ka poʻe e manaʻo nei ʻo ka lohi o ka metabolism i ka wā o ka hiamoe e alakaʻi ai i ka loaʻa ʻana o ke kaumaha, ʻo ka nui o ka nui o ka nui o ka nui o ka nui o ka metabolabal basal i ka pō e like me ka lā. Pono i kou kino ka nui o ka ikehu ke hiamoe ʻoe (,).

ʻAʻohe mea hōʻike e kākoʻo ana i ka manaʻo e helu ʻoi aku ka nui o nā calorie ma mua o ka manawa hiamoe ma mua o kā lākou hana i nā manawa ʻē aʻe o ka lā.

Eia nō naʻe me he mea lā ʻaʻohe kumu physiological ke kumu, pili kekahi mau noiʻi i ka ʻai ʻana ma mua o ka hiamoe me ka loaʻa kaumaha (,,).

No laila he aha ka hana ma aneʻi? ʻAʻole paha ke kumu e like me kāu e manaʻo ai.

ʻO ka ʻai ʻana ma mua o ka hiamoe ka mea hoʻopaʻapaʻa. ʻOiai ʻaʻohe paha kumu olaola ke kumu o ka ʻai ʻana ma mua o ka hiamoe ʻana e lilo ai ke kaupaona, ua loaʻa i kekahi mau noiʻi he hōʻike e ʻike ʻia paha.

ʻO ka ʻai ʻana ma mua o ka hiamoe e alakaʻi ai i nā ʻano maikaʻi ʻole

ʻAʻole hōʻike nā hōʻike i kēia manawa no ke kumu lāʻau no ke kumu o ka ʻai ʻana ma mua o ka hiamoe e hoʻonui ai i ka waiwai. Eia nō naʻe, hōʻike kekahi mau noiʻi i ka poʻe e ʻai ma mua o ka hiamoe e loaʻa ke kaumaha (,,).

ʻOi aku ka maʻalahi o ke kumu o kēia ma mua o ka mea āu e manaʻo ai.

ʻIke ʻia ʻo ka poʻe e ʻai ana ma mua o ka hiamoe e ʻoi aku ke kaupaona ʻana no ka mea ʻo ka meaʻai māmā kahi moe ka meaʻai nui a no laila, ʻoi aku ka nui o nā calorie.

ʻAʻole wale ia, akā ʻo ke ahiahi ka manawa o ka lā e manaʻo ka poʻe he nui ka pōloli. ʻOi aku paha kēia i kahi meaʻai māmā o ka hiamoe e hoʻopau i ka hoʻokau ʻana i kāu lawe ʻana i ka calorie ma mua o kāu mau calorie i kēlā me kēia lā (,).

Hoʻohui i ka ʻoiaʻiʻo makemake ka hapanui o ka poʻe i ka meaʻai māmā i ka pō ʻoiai ke nānā nei i ke kīwī a i ʻole ke hana ʻana i kā lākou kamepona laptops, a ʻaʻohe mea e kahaha i ke ʻano o kēia mau ʻano i ke loaʻa kaupaona.

Pōloli loa kekahi poʻe ma mua o ka hiamoe no ka mea ʻaʻole lawa ka ʻai i ka lā.

Hiki i kēia pōloli loa ke kumu o ka pōʻaiapuni o ka ʻai ʻana ma mua o ka hiamoe ʻana, a laila māʻona loa e ʻai nui i ke kakahiaka aʻe, a lilo hou i ka pōloli ma mua o ka hiamoe ʻana o ke ahiahi aʻe.

ʻO kēia pōʻaiapuni, hiki ke alakaʻi maʻalahi i ka ʻai nui a me ka loaʻa ʻana o ke kaupaona, kahi mea nui i ka hōʻoia ʻana e ʻai pono i ke ao.

No ka hapanui o ka poʻe, ʻo ka pilikia me ka ʻai ʻana i ka pō ʻaʻole ke hoʻololi nei kāu metabolism i ka mālama ʻana i nā calorie e like me ka momona i ka pō. Ma kahi o ka hana ʻana o ke kaupaona ma muli o nā ʻano maikaʻi ʻole e hele pinepine ai me ka meaʻai māmā.

I ka hapanui o nā hihia, ʻo ka ʻai ʻana ma mua o ka hiamoe ke kumu o ke kaupaona ʻana o ke kaupaona ma muli o nā ʻano e like me ka ʻai ʻana i ka nānā ʻana i ke kīwī a i ʻole ka ʻai ʻana i nā calorie keu ma mua o ka hiamoe.

ʻAi maikaʻi ʻole ka ʻai ʻana ma mua o kahi moe inā he reflux kāu

ʻO ka maʻi reflux Gastroesophageal (GERD) kahi ʻano maʻamau e pili ana i ka 20-48% o nā heluna Komohana. Hana ia i ka wā e pīpī ai ka waikawa ʻōpū i kou puʻu (,).

Pākuʻi ʻia nā ʻōuli me ka puʻuwai puʻuwai, paʻakikī i ka ale ʻana, kahi puʻupuʻu ma ka ʻāʻī a i ʻole ke hōʻemi ʻana i ka hānō i ka pō (,).

Inā loaʻa iā ʻoe kekahi o kēia mau ʻōuli, makemake paha ʻoe e hōʻalo i ka meaʻai māmā ma mua o ka hiamoe.

ʻO ka ʻai ʻana ma mua o ka hiamoe hiki ke hōʻeha i nā ʻōuli no ka mea ke loaʻa ka ʻōpū piha ke moe ʻoe i lalo e maʻalahi ai no ka waikawa ʻōpū e pīpī i luna i kou puʻu ().

No laila, inā he reflux kāu, he mea maikaʻi e hōʻalo i ka ʻai ʻana i kekahi mea no 3 mau hola ma mua o ka moe ʻana i lalo i kahi moe (,).

Hoʻohui, makemake paha ʻoe e hōʻalo i ka inu ʻana a i ʻole ka ʻai ʻana i kekahi mea i loaʻa ka caffeine, ka wai ʻona, tī, kokoleka a me nā mea ʻala wela. Hiki i kēia mau meaʻai āpau ke hoʻonāukiuki i nā ʻōuli.

ʻAʻole pono ka poʻe i reflux e ʻai i kekahi mea no 3 mau hola ma mua o ka hiamoe. Makemake paha lākou e hōʻalo i nā meaʻai e hoʻoulu ai, ka mea e hoʻonā i ka ʻōuli.

ʻO ka ʻai ʻana ma mua o ka hiamoe e loaʻa ai kekahi mau pono

ʻOiai ʻo ka ʻai ʻana ma mua o ka hiamoe ʻaʻole paha ia ka manaʻo maikaʻi loa no kekahi poʻe, hiki ke lilo i mea maikaʻi na haʻi.

Hiki iā Curb ke ʻai i ka pō a me ke kōkua kaumaha

Hōʻike kekahi mau hōʻike, ma mua o ke kumu o ka loaʻa ʻana o ke kaupaona, ʻo ka ʻai ʻana i ka meaʻai māmā e hiamoe ai hiki ke kōkua i kekahi poʻe e lilo i ka paona.

Inā he kanaka ʻoe e ʻono e ʻai i kahi ʻāpana nui o kāu mau calorie i ka pō (maʻamau ma hope e hiamoe ana), ka loaʻa ʻana o ka meaʻai māmā ma hope o ka ʻaina awakea hiki ke kōkua i ke kaohi ʻana i kou makemake no ka pōʻai pō (,).

I loko o hoʻokahi mau hebedoma ʻehā mau pule o nā poʻe mākua i ka pō pōpō, ʻo nā mea komo i hoʻomaka e ʻai i hoʻokahi pola o ka palaʻai a me ka waiū 90 mau minuke ma hope o ka ʻaina awakea e ʻai ana i ka awelika o 397 mau calori i kēlā me kēia lā ().

I ka hopena, ua nalowale lākou i ka awelika o 1.85 paona (0.84 kilokilo) mai kēia hoʻololi wale ʻana ().

Hōʻike kēia haʻawina i ka hoʻohui ʻana i kahi meaʻai māmā ma hope o ka ʻaina awakea hiki ke kōkua i ka poʻe snackers i ka pōmaikaʻi e ʻai liʻiliʻi ma mua o kā lākou makemake. I ka hala ʻana o ka manawa, loaʻa paha iā ia ke keu pono o ka pohō kaumaha.

Hiki ke kōkua iā ʻoe e hiamoe maikaʻi

ʻAʻole nui ka noiʻi i hana ʻia e pili ana i kēia kumuhana, akā nui ka poʻe e hōʻike nei ʻo ka ʻai ʻana i kekahi mea ma mua o ka hiamoe e kōkua ai iā lākou e hiamoe maikaʻi a pale aku paha iā lākou mai ka ala ʻana i ka pōloli i ka pō.

He mea kūpono kēia, ma ke ʻano he meaʻai māmā ma mua o ka hiamoe hiki ke kōkua iā ʻoe e noʻonoʻo a māʻona i ka pō (,,).

He mea nui ka loaʻa ʻana o ka hiamoe nui, a ua pili ka nele o ka hiamoe iā ia iho i ka ʻai nui a me ke kaupaona (,,).

ʻAʻohe mea hōʻike e hōʻike ana kahi meaʻai liʻiliʻi, olakino olakino ma mua o ka moe ʻana i ka loaʻa ʻana o ke kaumaha.

No laila, inā ʻoe e ʻike i ka ʻai ʻana i kekahi mea ma mua o ka hiamoe e kōkua ai iā ʻoe e hiamoe a hiamoe paha, a laila maikaʻi ʻoe e pili ana i ka hana ʻana pēlā.

Hiki iā ia ke hoʻokūpaʻa i ke kō kō

I ke kakahiaka, hoʻomaka kou ake e hoʻohua i ka glucose (ke kō kō) e hāʻawi iā ʻoe i ka ikaika e pono ai e ala aʻe a hoʻomaka i ka lā.

ʻAʻole hiki i kēia hana ke hoʻololi iki i ke kō kō no nā poʻe me ka maʻi ʻole. Eia nō naʻe, ʻaʻole hiki i kekahi poʻe me ka maʻi kō ke hana i ka nui o ka insulin e hemo ai ka keu glucose mai ke koko.

No kēia kumu, ala pinepine nā diabetes i ke kakahiaka me ke kō i ke koko kiʻekiʻe, ʻoiai inā ʻaʻole lākou i ʻai i kekahi mea mai ka pō ma mua. Kapa ʻia kēia ʻo Dawn Phenomenon (,).

Hiki i nā kānaka ʻē aʻe ke loaʻa i ka hypoglycemia nocturnal, a i ʻole ke kō kō i lalo i ka pō, i hiki ke hoʻopilikia i ka hiamoe ().

Inā ʻike ʻoe i kekahi o kēia mau phenomena, pono paha ʻoe e kamaʻilio me kāu kauka e pili ana i ka hoʻoponopono ʻana o kāu lāʻau.

Eia hou, ua ʻōlelo ʻia kekahi mau noiʻi e hiki i ka meaʻai māmā ma mua o ka hiamoe ke pale aku i kēia mau loli i ke kō i ke kō ma o ka hāʻawi ʻana i kahi kumu ikehu hou e kōkua ai iā ʻoe i ka pō (,,).

Eia naʻe, ua kāwili ʻia ka noiʻi, no laila ʻaʻole hiki ke koi ʻia kēia no nā mea āpau.

Inā ʻike ʻoe i ke kō a kiʻekiʻe a haʻahaʻa paha o ke kō i ke kakahiaka, e kamaʻilio me kāu kauka a i ʻole ka mea hānai e ʻike ai inā he manaʻo maikaʻi kahi meaʻai māmā no ka hiamoe.

ʻO ka loaʻa ʻana o ka meaʻai māmā ma ka hiamoe hiki ke loaʻa i kekahi mau pōmaikaʻi e like me ka hoʻoemi ʻana iā ʻoe e ʻai liʻiliʻi i ka pō a ʻoi aku ka hiamoe maikaʻi. Mālama paha ia i kou kō kō kō.

He aha kāu e ʻai ai ma mua o ka hiamoe?

No ka hapanui o ka poʻe, maikaʻi loa ka loaʻa ʻana o ka meaʻai māmā ma mua o ka hiamoe.

ʻAʻohe meaʻai no ka meaʻai māmā maikaʻi o ka hiamoe, akā aia kekahi mau mea āu e noʻonoʻo ai.

Hōʻalo i nā Desserts a me nā Mea ʻai Junk

ʻOiai ʻo ka ʻai ʻana ma mua o ka hiamoe ʻaʻole pono ia he mea maikaʻi ʻole, ʻo ka hoʻouka ʻana i nā meaʻai mea hoʻouluulu kuʻuna a i ʻole nā ​​mea ʻai paha e like me ka ʻaikalima, ka ʻai a me nā ʻāpana ʻaʻole ia he manaʻo maikaʻi.

ʻO kēia mau meaʻai, kiʻekiʻe i nā momona momona a hoʻohui ʻia i nā kō, hoʻonāukiuki i ka ʻono a me ka ʻai nui. Maʻalahi loa lākou e ʻoi aku i kāu mau calorie i kēlā me kēia lā.

ʻAʻole pono ka ʻai ʻana ma mua o ka hiamoe e hoʻonui ai i kou kaumaha, akā ʻo ka hoʻopiha ʻana i kēia mau meaʻai calorie-nui ma mua o ka hiki ʻana o ka hiamoe, a pono maoli ʻoe e hōʻalo iā lākou.

Inā he niho momona kāu, e hoʻāʻo i kekahi mau hua a i ʻole i kekahi mau ʻāpana o ke kokoleka ʻeleʻele (ke ʻole e hoʻonāukiuki ka caffeine iā ʻoe). A i ʻole, inā ʻo nā mea ʻono paʻakai ka mea āu e makemake ai, e loaʻa kahi lima o nā nati ma kahi.

Hoʻohui Carbs Me Protein a i ʻole momona

ʻAʻohe meaʻai ka "ʻoi loa" no ka meaʻai māmā ma mua o ka hiamoe. Eia nō naʻe, ʻo ke kālua ʻana i nā carbs paʻakikī a me nā protein, a i ʻole kahi momona momona, he ala maikaʻi paha ia e hele ai (,).

Hāʻawi nā carbs paʻakikī e like me nā hua, nā huaʻai a me nā mea kanu āpau iā ʻoe i kahi kumu paʻa o ka ikehu ke hiamoe ʻoe.

ʻO ka hoʻopili ʻana me ka protein a i ʻole ka liʻiliʻi o ka momona e hiki ke kōkua iā ʻoe e piha i ka pō a e kūpaʻa kou kō kō.

Eia nō naʻe, loaʻa pū kekahi mau pono ʻē aʻe i kēia mau hui pū kekahi.

Hōʻike kekahi mau hōʻike e ʻai ana i kahi pāʻina momona momona me ka papa kuhikuhi glycemic kiʻekiʻe ma mua o ka hiamoe ʻana e kōkua iā ʻoe e hiamoe (,,).

ʻO kēia no ka mea hiki i nā carbs ke hoʻomaikaʻi i ka lawe ʻana o ka amino acid tryptophan, a hiki ke hoʻolilo ʻia i mau neurotransmitters e kōkua i ka hoʻoponopono ʻana i ka hiamoe ().

Pēlā paha ka hopena like no nā meaʻai e waiwai ana i ka tryptophan ponoʻī, e like me ka waiū, ka iʻa, nā moa a me nā ʻiʻo ʻulaʻula (,,).

Hōʻike kekahi mau hōʻike e hiki i kahi papaʻai momona i ka momona ke hoʻomaikaʻi i ka maikaʻi o ka hiamoe ().

ʻO kekahi mau manaʻo meaʻai māmā me ka ʻāpala me ka waiūpī, ka palaoa palaoa piha a me kahi ʻāpala, a me ka tī a me nā hua waina.

ʻO ka ʻai ʻana i kahi meaʻai māmā ma mua o ka hiamoe maikaʻi no ka hapa nui o ka poʻe, akā e hoʻāʻo ʻoe e hōʻalo i nā meaʻai maikaʻi ʻole a me nā meaʻai meaʻai. ʻO ka hui pū ʻana o nā carbs a me nā protein a i ʻole ka momona he kānāwai maikaʻi ia e ukali ai.

Pono ʻoe e ʻai ma mua o ka hiamoe?

ʻO ka pane inā he manaʻo maikaʻi ʻole ia e ʻai ma mua o ka hiamoe maoli ʻana iā ʻoe a me kāu ʻano.

ʻAʻole ia he manaʻo maikaʻi e hana i kahi maʻamau o ka meaʻai māmā i nā meaʻai maikaʻi ʻole ma mua o ka hiamoe. He naʻaupō hoʻi ka ʻai ʻana i kahi ʻāpana nui o kāu mau calorie i ka pō.

Eia nō naʻe, maikaʻi maikaʻi loa no ka hapa nui o ka poʻe i kahi meaʻai māmā olakino ma mua o ka hiamoe.

Hoʻoponopono ʻAi: Mea ʻai no ka Hiamoe Maikaʻi