ʻO ka Frequency Meal Optimal - Ehia mau meaʻai e pono ai ʻoe e ʻai i kēlā me kēia lā?

Anter

• Hoʻonui ka ʻai pinepine i nā helu Metabolic?
• Ke kaulike pinepine nei ka ʻai ʻana i nā pae kō kō a hoʻēmi i nā kuko?
• E ʻai ai i ka ʻaina kakahiaka, a i ʻole ʻaʻole e ʻai kakahiaka
• ʻO ka heʻe ʻana i nā meaʻai mai kēlā manawa a kēia manawa he mau pono olakino
• Ka Laina Lalo

Nui a hewahewa nā ʻōlelo aʻoaʻo e pili ana i ke alapine o ka pāʻina "maikaʻi".

Wahi a nā poʻe loea he nui, ʻo ka ʻai ʻana i ka ʻaina kakahiaka ke hoʻomaka i ka puhi ʻana i ka momona a 5-6 mau meaʻai liʻiliʻi i kēlā me kēia lā e pale i kou iho metabolism mai ka lohi.

Akā hōʻike maoli nā noiʻi ʻana i nā hopena huikau a ʻaʻole maopopo ka ʻoi aku ka nui o nā meaʻai pinepine e kōkua iā ʻoe e lilo kaupaona.

Nānā kēia ʻatikala i ka nui o nā pāʻina āu e ʻai ai a kūkākūkā ai i ka pili olakino o ka pāʻina pinepine.

Hoʻonui ka ʻai pinepine i nā helu Metabolic?

ʻO ka helu metabolic ka helu o nā calorie a kou kino e kuni ai i loko o kahi manawa i hāʻawi ʻia.

ʻO ka manaʻo o ka ʻai pinepine ʻana, nā pāʻina liʻiliʻi e hoʻonui ai i ka nui o ka metabolic.

He ʻoiaʻiʻo ʻo ka ʻeli ʻana i kahi pāʻina e hoʻāla iki i ka metabolism a ʻike ʻia kēia hanana ʻo ka hopena thermic o ka meaʻai. Eia nō naʻe, ʻo ka nui o nā meaʻai i hoʻopau ʻia e hoʻoholo ana i ka nui o ka ikehu i lilo i ka wā o ka digestion.

ʻO ka ʻai ʻana i 3 mau pāʻina he 800 calories e hana i ka hopena thermic like e like me ka ʻai ʻana i 6 mau meaʻai o 400 calories.ʻAʻohe ʻokoʻa maoli.

Ua hoʻohālikelike nā noiʻi he nui i ka ʻai ʻana i nā ʻai he nui a ʻoi aku ka liʻiliʻi o nā pāʻina nui a hoʻopau ʻia ʻaʻohe hopena koʻikoʻi ma ka helu metabolic a i ʻole ka nui o nā momona i nalowale (,).

ʻAʻole hoʻonui ka ʻai pinepine ʻana i kāu ana metabolic holoʻokoʻa, a i ʻole nā ​​helu o nā calorie āu e kuni ai i ka lā.

Ke kaulike pinepine nei ka ʻai ʻana i nā pae kō kō a hoʻēmi i nā kuko?

ʻO kahi paio aʻu e ʻike nui nei he pono i ka poʻe e ʻai pinepine e kaulike i nā pae kō kō.

ʻO ka ʻai ʻana i nā pāʻina nui i manaʻo ʻia e alakaʻi i nā kiʻekiʻe kiʻekiʻe a me nā haʻahaʻa i ke kō kō, ʻoiai ke ʻai nei i nā mea liʻiliʻi a ʻoi aku ka nui o nā meaʻai e hoʻomau i ke kō i ke kiʻekiʻe o ka lā.

Eia naʻe, ʻaʻole kākoʻo ʻia kēia e ka ʻepekema. Hōʻike nā noiʻi e ʻai ka poʻe i ka ʻai liʻiliʻi a ʻoi aku ka nui o nā kō glucose koko, ma ka awelika (3).

Loaʻa paha iā lākou nā koʻi nui i ke kō kō akā ma ka hapanui o ko lākou pae he haʻahaʻa loa ia. He mea nui loa kēia no ka poʻe me nā pilikia kō kō ma muli o ka loaʻa ʻana o ke kō i ke koko kiʻekiʻe i mea e pilikia ai nā ʻano like ʻole.

Ua hōʻike ʻia ka ʻai liʻiliʻi pinepine ʻana e hoʻomaikaʻi ai i ka māʻona a hoʻoliʻiliʻi i ka pōloli ke hoʻohālikelike ʻia i nā ʻai pinepine ().

Ke hiki mai i ke kaohi kō kō, ke pāʻani pū kekahi i ka ʻaina kakahiaka. Hōʻike nā noiʻi e ʻai ana i ka meaʻai nui loa o ka lā i ke kakahiaka, a i ʻole i ke kakahiaka nui o ka lā, e hoʻohaʻahaʻa i nā pae kō kō i kēlā me kēia lā ().

ʻOi aku ka nui a me ka nui o nā meaʻai e hoʻohaʻahaʻa ai i kāu mau pae kō kōkō ma ke awelika. ʻO ka loaʻa ʻana o ka nui o kāu mau kalori i ke kakahiaka a me ka ʻai iki ʻana i ke awakea a me ke ahiahi e like me ka mea e hōʻemi ai i ka nui o nā kō kō kō.

E ʻai ai i ka ʻaina kakahiaka, a i ʻole ʻaʻole e ʻai kakahiaka

"ʻO ka ʻāina kakahiaka ka ʻai nui a koʻikoʻi o ka lā ..." a ʻo ia paha?

Kauoha ka ʻike kuʻuna i ka ʻaina kakahiaka ka mea pono, lele ia e hoʻomaka i kāu metabolism no ka lā a kōkua iā ʻoe e lilo i ka paona.

ʻO ka mea hou aʻe, hōʻike mau nā haʻawina nānā mau i nā skipping ʻaina kakahiaka e ʻoi aku ka nui ma mua o ka poʻe ʻai i ka ʻaina kakahiaka ().

Akā ʻaʻole kaulike ka hoʻouluulu. ʻAʻole kēia ʻikepili hōʻoia kōkua kēlā ʻaina kakahiaka iā ʻoe e lilo i ka paona, ʻo ka ʻai wale ʻana o ka ʻaina kakahiaka e pili pū ana me kahi haʻahaʻa haʻahaʻa o ka momona.

ʻOi aku paha kēia no ka mea ʻoi aku ka liʻiliʻi o ka ʻike olakino o nā skipping ʻaina kakahiaka, maliʻa paha e koho ana i kahi donut ma ka hana a laila ʻai nui ma McDonald's no ka ʻaina awakea.

"ʻIke" kēlā me kēia kanaka he maikaʻi ka ʻaina kakahiaka iā ʻoe, no laila ʻo ka poʻe i loaʻa nā ʻano olakino maʻamau e ʻai i ka ʻaina kakahiaka.

Eia nō naʻe, ʻaʻohe mea e hōʻike ai i ka ʻaina kakahiaka "lele hoʻomaka" a hoʻoliʻiliʻi kaupaona.

Eia nō naʻe, hiki i ka ʻai ʻana i ka ʻaina kakahiaka ke hoʻopōmaikaʻi i kekahi mau ʻano o ke olakino. Kohu mea ʻoi aku ka maikaʻi o ke kaohi kō o ke kino i ke kakahiaka ().

No laila, ʻo ka loaʻa ʻana o ka ʻaina kakahiaka nui-kalori i ka haʻahaʻa ma waena o nā kō i kēlā me kēia lā ke hoʻohālikelike ʻia i ka ʻai ʻana i kahi ʻaina awakea kiʻekiʻe-kalori ().

Eia kekahi, ua hoʻopaʻa ʻia kahi noiʻi i ka poʻe me ka maʻi diabetes type 2 ʻo ka hoʻokēʻai ʻana a hiki i ke awakea e hoʻonui i ka piʻi ʻana o ke kō kō ma hope o ka ʻaina awakea a me ka ʻaina ahiahi ().

Hoʻopili ʻia kēia mau hopena e ka uaki o ke kino, a ʻike ʻia ʻo ka circadian rhythm, akā pono nā aʻo hou aʻe ma mua o ka maopopo ʻana o ka ʻepekema i ka hana.

ʻO ka poʻe me ka maʻi diabetes a me ka poʻe e hopohopo e pili ana i kā lākou pae kō kō e noʻonoʻo pono e ʻai i ka ʻaina kakahiaka maikaʻi.

Akā ma ke ʻano he ʻōlelo aʻo maʻamau: inā ʻaʻole ʻoe pololi i ke kakahiaka, e lele i ka ʻaina kakahiaka. E hōʻoia e ʻai i ke olakino no ke koena o ka lā.

ʻAʻohe mea hōʻike e hōʻino ai ka haʻalele ʻana i ka ʻaina kakahiaka i ka poʻe olakino. Eia nō naʻe, pono ka poʻe me ka maʻi diabetes e noʻonoʻo i ka ʻai ʻana i ka ʻaina kakahiaka a i ʻole ka loaʻa ʻana o ka nui o kā lākou mau calorie i ka lā mua.

ʻO ka heʻe ʻana i nā meaʻai mai kēlā manawa a kēia manawa he mau pono olakino

ʻO ka hoʻokē ʻai wāwahi kekahi mea kumuhana i ka meaʻai i kēia mau lā.

ʻAno ʻoe e hōʻole i ka ʻai ʻana i nā manawa i kekahi manawa, e like me ka haʻalele ʻana i ka ʻaina kakahiaka a me ka ʻaina awakea i kēlā me kēia lā a i ʻole ka hana ʻana i ʻelua mau wikiwiki he 24 mau hola i kēlā me kēia pule.

Wahi a ka ʻike naʻaupō, ʻo kēia ala e hoʻokau iā ʻoe i ka "mode wī" a lilo ʻoe i mea e lilo ai i kou puʻupuʻu momona nui.

Eia naʻe, ʻaʻole kēia ka hihia.

Hōʻike nā haʻawina e pili ana i ka hoʻokēʻai manawa pōkole e piʻi maoli ka nui o ka metabolic i ka hoʻomaka. Ma hope wale o ka hoʻokēʻai lōʻihi ʻana e iho i lalo (,).

Hoʻohui ʻia, hōʻike nā noiʻi i loko o nā kānaka a me nā holoholona i ka hoʻokē ʻai wāwahi ʻana i nā pono olakino like ʻole, e like me ka hoʻomaikaʻi ʻana o ka insulin, ka glucose haʻahaʻa, ka haʻahaʻa o ka insulin a me nā pono like ʻole ().

Hoʻokomo pū ka hoʻokē ʻai wā waena i kahi kaʻina hana hoʻomaʻemaʻe o ke kelepona i kapa ʻia ʻo autophagy, kahi e hoʻomaʻemaʻe ai nā hunaola o ke kino i nā huahana ʻōpala i kūkulu ʻia i nā hunaola a kōkua i ka ʻelemakule a me nā maʻi ().

ʻO ka haʻalele ʻana i ka meaʻai i kēlā me kēia manawa e kōkua iā ʻoe e lilo i kaupaona a hoʻomaikaʻi paha i kou kaohi kō kō i ka manawa.

Ka Laina Lalo

ʻAʻohe pōmaikaʻi olakino i ka ʻai pinepine ʻana. ʻAʻole ia e hoʻonui i ka helu o nā calories i puhi ʻia a kōkua iā ʻoe e lilo i ka paona.

ʻO kaʻai pinepine pinepine ʻana ʻaʻole hoʻomaikaʻi i ka kaohi kō kō. Inā he mea, ʻoi aku ka olakino o ka ʻai ʻana i nā meaʻai ʻuʻuku.

Me he mea lā maopopo leʻa ke kaʻao o ka manawa mau, nā meaʻai liʻiliʻi - he kaʻao.

No laila e hāpai ana wau i kahi manaʻo hou no ka manawa o kāu ʻai:

1. Ke pōloli, ʻai
2. Ke piha, kū
3. E hana hou i ka manawa pau ʻole