Hoʻohiohi paha ka ʻai Junk i kāu metabolism?

Anter

• He aha ka meaʻai ʻōpala?
• Lawe ʻo ia i ka ikehu liʻiliʻi e Digest Junk Food
• Hiki paha i ka ʻai Junk ke kū i ke kūʻē ʻana iā Insulin
• Hiki i nā mea inu kō-ʻono ke hoʻolohi i kāu metabolism
• ʻAʻole wale ia e pili ana i nā kalena
• Ka Laina Lalo

Kuhi kāu metabolism i nā hopena kemika āpau e kū i loko o kou kino.

ʻO ka loaʻa ʻana o kahi metabolism wikiwiki ʻo ia ka wela o kou kino i nā calorie hou aku.

Ma ka ʻaoʻao ʻē aʻe, ʻo ka loaʻa ʻana o ka metabolism lohi i ke kumu o kou kino e kuni ai i ka liʻiliʻi o nā calories, e ʻoi aku ka paʻakikī i ka mālama ʻana a i ka lilo ʻana o ka kaumaha.

Hoʻonui paha kekahi mau meaʻai i kāu metabolism. Akā pehea ka hopena o ka meaʻai maikaʻi ʻole iā ia?

ʻImi kēia ʻatikala inā e hoʻohiohi nā meaʻai i kāu metabolism.

He aha ka meaʻai ʻōpala?

ʻO nā mea ʻai Junk e pili ana i nā meaʻai i hana nui ʻia i kiʻekiʻe i nā kalorino, nā carbs i hoʻomaʻemaʻe ʻia a me nā momona maikaʻi ʻole. He haʻahaʻa hoʻi lākou i ka hoʻopiha ʻana i nā meaola e like me ka protein a me ka fiber.

ʻO kekahi mau laʻana e laʻa me nā french fries, potato chips, sugary inu a me ka hapa nui o nā pizza.

Loaʻa ākea ka ʻai Junk, kumu kūʻai a maʻalahi hoʻi. Eia nō hoʻi, kūʻai pinepine ʻia i ka mākeke, keu hoʻi i nā keiki, a paipai ʻia me nā hoʻopiʻi olakino kuhihewa (,,).

ʻOiai he ʻono ia, ʻaʻole maʻamau ka hoʻopiha a maʻalahi hoʻi i ka ʻai.

ʻO ka mea e ʻoliʻoli ai, hoʻopili paha ka meaʻai ʻōpala i kou lolo i kahi ala ikaika loa, keu hoʻi ke hoʻopau pinepine ʻia a me nā nui loa ().

Hoʻolālā paha ia i kahi hoʻokuʻu nui o ka dopamine, kahi neurotransmitter e kōkua i ka mālama ʻana i ka uku a me ka leʻaleʻa o kou lolo.

Ke hoʻopiha ʻia kou lolo me ka dopamine i nā nui kūlohelohe ʻole, hiki iā ia ke kumu i ka hōʻāʻai meaʻai i kekahi poʻe ().

He kumu kūʻai ʻole ka ʻai Junk, haʻahaʻa i nā mea momona a kiʻekiʻe i nā calories. Hoʻopili ia i ke kikowaena makana i kou lolo a hiki i ke kumu o nā ʻano addict i kekahi poʻe.

Lawe ʻo ia i ka ikehu liʻiliʻi e Digest Junk Food

Koi ʻia ka ikehu e ʻānai, omo a hoʻopili i ka meaʻai āu e ʻai ai.

Kuhi ʻia kēia ma ke ʻano thermic o ka meaʻai (TEF), a he 10% ia o kāu lilo o ka hana o kēlā me kēia lā.

Pono ka metabolizing protein i ka meaʻai i ka nui o ka ikehu ma mua o ka metabolizing carbs a i ʻole ka momona (,).

ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka papaʻai protein kiʻekiʻe e hoʻonā i kou kino i 100 mau calorie i kēlā me kēia lā (,,).

Eia kekahi, ʻo ke kekelē e mālama ʻia ai nā meaʻai e hoʻopili i ka TEF. E kiʻekiʻe aʻe ia ke ʻai ʻoe i nā meaʻai āpau i hana ʻia i nā mea momona paʻakikī, hoʻohālikelike ʻia me nā meaʻai maikaʻi i hoʻoponopono ʻia.

No ka ʻimi ʻana i kēia, ua hoʻohālikelike kahi noiʻi liʻiliʻi i 17 mau kānaka olakino i ʻelua mau ʻaina ʻiliika i ʻokoʻa i kā lākou pae o ka hana ʻana, akā ʻaʻole ka lākou macronutrient haku a i ʻole ka ʻikepili calorie ().

Ua loaʻa ka noiʻi i ka poʻe i hoʻopau i ka sanwī palaoa āpau me ka tī cheddar i puhi ʻia i ʻelua mau manawa o ka nui o nā calorie e ʻeli ana a metabolizing i ka ʻai ma mua o ka poʻe i ʻai i ka sanwī i hana ʻia me nā hua i hoʻomaʻemaʻe ʻia a me ka ʻaihue i hana ʻia.

ʻOiai heʻuʻuku kēia aʻo ʻana, hōʻike nā hopena i nā meaʻai i koi ʻia e pono ai ka liʻiliʻi o ka ikehu e ʻānai a metabolize ma mua o nā meaʻai āpau. ʻO kēia ke alakaʻi i ka liʻiliʻi o nā calori i kuni ʻia i loko o ka lā, e paʻakikī ana i ka pohō a me ka mālama ʻana.

Pono ka metabolizing ʻai i ka ikehu, i kapa ʻia ka hopena thermic o ka meaʻai. ʻO ka meaʻai junk i hana ʻia koi ʻia ka liʻiliʻi o ka ikehu mai kou kino e digest no ka mea kiʻekiʻe ia i nā mea i hoʻomaʻemaʻe ʻia.

Hiki paha i ka ʻai Junk ke kū i ke kūʻē ʻana iā Insulin

ʻO ke kūpaʻa insulin ka wā e hoʻopau ai nā hunaola o kou kino i ka pane ʻana i ka insulin insulin.

Hiki i kēia ke alakaʻi i nā kiʻekiʻe o ke kō kō.

ʻO ke kūpale ʻana o ka insulin ka mea nui e hopohopo nui ʻia no ka maʻi maʻi metabolic, ʻano 2 diabetes a me nā maʻi koʻikoʻi ʻē aʻe (,,).

Ua pili ka ʻai ʻana o nā meaʻai i hana ʻia me ka hoʻonui ʻana o ka hopena o ka pale ʻana o ka insulin.

Ua hōʻike kahi noiʻi liʻiliʻi i nā kāne olakino he 12 i nā loli i ka hiki ke hana i ka iwi skeletal e hana i ka glucose ma hope o ʻelima mau lā wale nō i ka papaʻai i nā meaʻai momona i hana ʻia (15).

Ua hoʻoholo nā kānaka noiʻi he papaʻai ka i loko o nā mea ʻai nui momona paha e alakaʻi i ke kūpaʻa ʻana o ka insulin i ka wā lōʻihi.

Eia kekahi, ʻo nā hopena o kahi noi 15 mau makahiki e hōʻike ana i kou makaʻu i ka hoʻomohala ʻana i ka insulin ke papalua paha ke kipa aku ʻoe i kahi hale ʻaina meaʻai wikiwiki ma mua o ʻelua mau manawa i kēlā me kēia pule, ke hoʻohālikelike ʻia me ka liʻiliʻi o ka manawa ().

Hōʻike kēia i ka ʻai ʻana i nā meaʻai ʻole i nā manawa mau i hiki ke hoʻoikaika i ka pale ʻana o ka insulin.

Hoʻohui ʻia ka nui o nā meaʻai junk i hoʻopili ʻia i ka hoʻonui ʻia o ka hopena o ke kūpaʻa ʻana o ka insulin, kahi ʻano i hōʻike ʻia e nā kiʻekiʻe kō kō.

Hiki i nā mea inu kō-ʻono ke hoʻolohi i kāu metabolism

ʻO nā mea ʻai a pau ʻole i waho, nā mea inu kō a maikaʻi ʻole ka maikaʻi loa o kou kino.

Ke pau i ka nui loa, hiki iā lākou ke hāʻawi i nā pilikia olakino āpau, e like me ka momona, nā maʻi puʻuwai, ka maʻi metabolic a me ka maʻi maʻamau 2 (,,,).

Hāʻawi ʻia kēia mau pilikia i kā lākou kiʻekiʻe o ka fructose, kahi kō maʻalahi i hana mua ʻia e ka ate.

Ke hoʻopau ʻoe i ka nui o nā fructose, lilo paha ke ake i mea kaumaha a hoʻolilo i kekahi o ia mea i momona.

ʻO nā mea hoʻonanea kō e like me ka kō kō (sucrose) a me ka syrup kānana kiʻekiʻe-fructose ma kahi o 50% fructose a ʻike pinepine ʻia i nā mea inu momona.

Ke hoʻopau ʻia i nā nui i ke ʻano o nā kō i hoʻohui ʻia, hiki i ka fructose ke hoʻololi i nā hōʻailona piha, hoʻopōʻino i ka pane o ka "hormone pōloli" ghrelin ma hope o ka ʻai ʻana a paipai i ka mālama ʻana i ka momona a puni ka ʻōpū (,,).

Hoʻopili ia, e hoʻolohi paha ia i kāu metabolism.

I hoʻokahi o nā noi ʻana, pau ka poʻe momona a momona hoʻi i ka inu i nā mea momona me ka fructose a hāʻawi ʻia he 25% o kā lākou loaʻa ʻana o ka calorie i kēlā me kēia lā. I loko o kahi manawa he 10 mau pule, ua ʻike lākou i kahi hāʻule nui o nā lilo ikehu hoʻomaha ().

Hōʻike kēia i ka fructose i nā mea inu momona e hoʻoliʻiliʻi i ka helu o nā calories āu e kuni ai, ma ka liʻiliʻi ke hoʻopau ʻia i ka nui.

Ma waho aʻe o ka hoʻonui ʻana i kāu makaʻu i nā ʻano olakino āpau, nā mea inu kiʻekiʻe i ke kō e hoʻohiʻohi hoʻi i kāu metabolism. Hāʻawi ʻia kēia mau hopena i kā lākou pae fructose kiʻekiʻe.

ʻAʻole wale ia e pili ana i nā kalena

He mea nui ka hōʻemi ʻana i kāu lawe ʻana i ka kalori inā makemake ʻoe e lilo i ka kaumaha.

Eia naʻe, ʻaʻole ka mea calorie o kāu meaʻai ka mea nui ().

ʻO ka maikaʻi o nā meaʻai āu e ʻai ai he mea nui.

ʻO kahi laʻana, hiki i ka ʻai ʻana i 100 mau koina o nā french french ke loaʻa i nā hopena ʻokoʻa loa i kou kino ma mua o 100 calories o ka quinoa.

ʻO ka hapa nui o nā french fries i kiʻekiʻe i nā momona momona, nā carbs i hoʻomaʻemaʻe ʻia a me ka paʻakai, ʻoiai he waiwai ka quinoa i ka protein, fiber a me nā huaora ().

ʻO ka mea mua, puhi ʻoe i nā mea ʻoi aku ka nui o metabolizing i nā meaʻai āpau ma mua o nā mea ʻai ʻole. Eia kekahi, puhi ʻoe i nā mea ʻoi aku ka nui ma ka ʻai ʻana i nā meaʻai protein kiʻekiʻe, hoʻohālikelike ʻia i nā meaʻai kiʻekiʻe i nā momona maikaʻi ʻole a me nā carbs i hoʻomaʻemaʻe ʻia.

Eia kekahi, hiki i nā meaʻai protein kiʻekiʻe ke hōʻemi i kou makemake, kaohi i kou ʻiʻini a me nā hopena hopena e hoʻoponopono i kou kaupaona ().

No laila, ʻoi aku ka māʻona o nā calorie mai nā meaʻai āpau e like me ka quinoa ma mua o nā calorie mai nā meaʻai maikaʻi ʻole e like me nā french fries.

Ma mua o kou hoʻomaka ʻana i ka kaohi ʻana i kāu lawe ʻana i ka calorie e lilo i kaupaona, e noʻonoʻo e hana i nā koho meaʻai maikaʻi aʻe a koho i nā meaʻai momona, kiʻekiʻe kiʻekiʻe.

ʻAʻole kahi calorie kahi calorie. He mea nui ka nānā ʻana i ka maikaʻi o nā calorie āu e ʻai nei, no ka mea hiki i kekahi mau calorie ke hōʻemi i ka helu o nā calorie āu e kuni nei a hopena maikaʻi ʻole i kou pae pōloli a me nā paeone.

Ka Laina Lalo

ʻO ka ʻai ʻana i ka nui o ka ʻai nui i nā hopena metabolic.

ʻO ka ʻoiaʻiʻo, hoʻonui paha ia i kou makaʻi o ke kūpaʻa ʻana o ka insulin a hoʻemi i ka helu o nā calorie āu e kuni ai i kēlā me kēia lā.

Inā makemake ʻoe e hoʻonui i kāu metabolism, hiki i nā ʻōkuhi he nui ke kōkua iā ʻoe e hana i kēlā.

E hoʻomaka, e hoʻāʻo e hoʻokomo i nā meaʻai protein kiʻekiʻe i kāu papaʻai, me ka hoʻohui ʻana i ka hoʻomaʻamaʻa ikaika i kāu regimen a me ka loaʻa ʻana o ka hiamoe kiʻekiʻe kiʻekiʻe (,,).

Akā ʻo ka mea nui loa, koho i ka meaʻai holoʻokoʻa a piha i ka manawa hiki.