ʻO nā mea āpau āu e ʻike ai e pili ana i ka papa ʻaina Leptin

Anter

• He aha ka ʻōlelo noiʻi e pili ana i ka leptin?
• He aha nā pono kūpono o ka ʻai leptin?
• He aha nā pilikia e hiki ke loaʻa i ka papaʻai leptin?
• Pehea e hahai ai i ka papaʻai leptin
• ʻO ka lawe lawe ʻana

He aha ka papaʻai leptin?

Ua hoʻolālā ʻia ka papa ʻaina leptin e Byron J. Richards, he kanaka kālepa a me ka mea hōʻoia lāʻau lapaʻau hōʻoiaʻiʻo ʻia e ka papa. ʻO ka hui ʻo Richards, Wellness Resources, hana i nā mea hoʻopili lāʻau i hoʻolālā ʻia e kākoʻo i ka papaʻai leptin. Ua kākau pū ʻo ia i kekahi mau puke e pili ana i ka leptin a me kāna kuleana i ka hoʻēmi kino a me ke olakino.

Ua ʻike mua ʻia ʻo Leptin i ka makahiki 1994. He hōmona ia i hana ʻia i loko o nā hale kūʻai momona o kou kino. ʻO kāna hana e hōʻailona i kou lolo ke piha ʻoe, e hoʻonāukiuki iā ʻoe e haʻalele i ka ʻai ʻana. Kākoʻo pū ʻo Leptin i ka metabolism kūpono. ʻO kāna kuleana i ka pohō kaumaha, ka loaʻa ʻana o ke kaumaha, a me ka momona i aʻo ʻia i nā holoholona a me nā kānaka.

Hele ʻo Leptin ma o kou koko, ma o kāu ʻōnaehana puni, i ke kikowaena makemake o kou lolo. Ma laila, nakinaki ia i nā mea loaʻa i ke kuleana no ka pololi. Kōkua kēia i ka hoʻopau ʻana i kou makemake, kaomi ʻana i kou makemake e ʻai. Hele pū ʻo Leptin ma waena o kāu ʻōnaehana, hoʻonāukiuki i nā mea momona e hoʻopau i ka momona a me nā calorie.

Inā kūkulu ka leptin he nui loa i kou koko, hiki iā ʻoe ke hoʻomohala i ka pale leptin. Ke kū kēia, ʻaʻole hiki i ka leptin i kou kino ke hana kūpono i kāna hana, e hopena ai i ka loaʻa ʻana o ke kaumaha. ʻAʻole ʻike ʻia ke kumu kūpono o ka pale ʻana o leptin, akā he mea nui paha ka momona a me ke koʻikoʻi. ʻO Cortisol, kahi hōmona i hoʻokuʻu ʻia i kou wā ma ke koʻikoʻi, e hoʻoliʻiliʻi paha i kou lolo i ka leptin a hoʻolōʻihi iā ʻoe i ka ʻai.

He aha ka ʻōlelo noiʻi e pili ana i ka leptin?

Mai kona wā i loaʻa ai, ʻo ka leptin ke kiko o nā holoholona he nui a me nā aʻo kanaka. Ua kālailai nā kānaka noiʻi i ka hopena o ke kaupaona, ka momona, a me ka makemake. E like me ka mea i hōʻike ʻia ma ka Ka Nupepa Haʻawina Haumana, ua hōʻike kekahi mau noiʻi i nā ʻiole he hopena maikaʻi ʻole ka ʻai ʻana i ka hana leptin, e hāʻule ana nā pae leptin. Ke hāʻule nā ​​pae leptin, manaʻo kou lolo aia ʻoe i ka pōloli o ka wī, ke kumu o kou kino e paʻa i nā hale kūʻai momona a hoʻēmi i kou hiki ke kuni i nā calorie ma o ka hoʻoikaika kino.

ʻO kekahi haʻawina holoholona, ​​alakaʻi ʻia e nā mea ʻimi noiʻi ma ke Kulanui o Cincinnati Metabolic Diseases Institute, i hoʻoholo ʻia ʻaʻole pili ka pae leptin i nā kumu mai i nā momona.

ʻAʻohe noiʻi kūpono e hōʻike ai i ka lawe ʻana i ka leptin i loko o ka palapala hoʻopihapiha e kōkua ai i ka hoʻololi ʻana i nā pae leptin.

He aha nā pono kūpono o ka ʻai leptin?

ʻO ka nui o nā loina o ka ʻai leptin he like, a like paha, me kēlā me kēia o nā papahana mālama kaumaha. Kākoʻo ia e hōʻalo i ka ʻai ʻana i ka pō nui, ka pale ʻana i ka ʻai ʻana i nā mea hoʻohui e like me ka mea i loaʻa i ka soda, a me ka hōʻalo ʻana i ka ʻai ʻana i nā huaʻaleʻale. Hoʻomaopopo pū ka papaʻai leptin i ka pono o ka kaohi ʻāpana. Hoʻohālikelike kēia mau ʻōlelo aʻoaʻo i ka ʻōlelo aʻo nutritional maikaʻi.

ʻO kaʻai leptin pū kekahi me nā ʻōkuhi hoʻoikaika maʻalahi, e koi ʻole ai iā ʻoe e hana me ka pau ʻole i mea e lilo ai ka kaumaha. Ke hui ʻia me ka mālama ʻana i nā ʻāpana a me nā koho meaʻai momona, hiki i ka hoʻoikaika kino mau ke kōkua iā ʻoe e lilo i ka paona.

He aha nā pilikia e hiki ke loaʻa i ka papaʻai leptin?

E like me nā papaʻai he nui, kau ka ʻai leptin i nā palena i nā mea āu e ʻai ai. ʻIke paha ʻoe i ka paʻakikī e pili pū me ka papaʻai a i ʻole manaʻo ʻoe ʻaʻole ʻoluʻolu i kāu mau koho meaʻai.

E like me kēlā me kēia papaʻai papaʻai, ʻoi aku ka maikaʻi e nānā me kāu kauka ma mua o ka hoʻomaka ʻana i ka papaʻai leptin. ʻAʻole paha e lawa ka nui o nā kala inā ikaika loa ʻoe. ʻAʻole kūpono paha ia no nā keiki a ʻōpio ʻōpio paha i loaʻa nā koina calory ʻokoʻa ma mua o nā mākua.

Pehea e hahai ai i ka papaʻai leptin

Hoʻokumu ka papaʻai leptin i mau rula ʻelima:

1. E ʻai i nā meaʻai e hoʻolako i ka 20 a i ka 30 gram o ka protein no ka ʻaina kakahiaka.
2. Mai ʻai ma hope o ka ʻaina ahiahi. E nānā pono ʻaʻole e ʻai i kekahi mea no ʻekolu mau hola ma mua o ka hiamoe.
3. E ʻai i ʻekolu mau meaʻai i ka lā wale nō, me ka ʻaʻohe meaʻai māmā ma waena. E ʻae no ʻelima aʻeono mau hola e hala ma waena o kēlā me kēia pāʻina.
4. E hoʻemi i kāu lawe ʻana i ka ʻaʻā, a mai hoʻopau loa i ka carbs.
5. E hoʻomaʻamaʻa i ka kaohi hapa i kēlā me kēia pāʻina. Mai ʻai a piha ka mea. Kū ma mua o kou piha piha.

No ka hahai ʻana i kēia papaʻai, pono ʻoe e aʻo e pili ana i ka ʻike caloric i nā meaʻai āu e ʻai ai, akā ʻaʻole pono ʻoe e helu pulakaumaka. Hoʻokumu pū ka papaʻai i ka ikaika nui i ka ʻai ʻana i nā meaʻai hou, nā meaola a me ka hōʻalo ʻana i nā mea hoʻohui kemika a me nā mea hiki ʻole ke haʻi.

Hoʻomaopopo pū ʻia ka pono no ka protein a me ka fiber. Paipai ʻia i kēlā me kēia pāʻina ʻai ma kahi o 400 a 600 paha calories, i ka lākiō nui aʻe:

• 40 pakeneka protein
• 30 pākēneka momona
• 30 pākēneka carbohydrates

ʻAe ka papa leptin iā ʻoe e ʻai i ka nui o nā mea kanu, nā huaʻai, a me nā kumu waiwai pūmua, e like me ka iʻa, ka ʻiʻo, ka moa, a me ka kuhukukū. ʻO ka huaʻai, ma mua o nā kōpaʻa kōpaʻa kō, ʻo ia ka koho ʻana o ka mea ʻono. Hiki iā ʻoe ke ʻai i nā kīʻaha nut i ka hoʻohaʻahaʻa, nā hua, a me ka tī liʻiliʻi.

ʻO nā hua palaʻa protein a me nā legume, e like me ka quinoa, ka oatmeal, a me nā lihi, nā koho maikaʻi pū kekahi. Hiki i ka lawe ʻana o ka carbohydrate lalo ke alakaʻi i nā ʻōpoki bacteria a me / a i ʻole ka paʻa paʻa, no laila koho i nā meaʻai fiber kiʻekiʻe i nā manawa hiki.

Ke noho nei ʻoe i ka papaʻai leptin, manaʻo ʻia ʻoe e hōʻalo i nā mea hoʻonanea, nā soda maʻamau a me nā papaʻai, a me nā mea inu ikehu. Paipai pū ʻia ʻoe e hoʻopau i nā huahana soy o kēlā me kēia ʻano.

Ma muli o ke koʻikoʻi i nā ʻāpana liʻiliʻi a ʻaʻohe meaʻai māmā, manaʻo kekahi poʻe i ka pōloli i kēia papaʻai. Ke kōkua nei i ka inu ʻana i ka wai he nui, a i ʻole ka lawe ʻana i nā mea hoʻohui fibre.

Pono ka papaʻai leptin iā ʻoe e kaohi ke ʻai ʻoe, a me nā mea āu e ʻai ai. Ke hana nei i kahi papa hana e hoʻohoka iā ʻoe ma waena o nā meaʻai, a me ka hoʻoikaika kino, hiki ke kōkua iā ʻoe e pili pū me ka papaʻai a e lilo pono ka paona.

ʻO ka lawe lawe ʻana

ʻAe ka papa leptin i nā mea hoʻomana e ʻai i nā ʻano ʻano meaʻai maikaʻi. Akā inā ʻoe e pololi mau, paʻakikī paha iā ʻoe e pili pū me ka papaʻai. ʻAʻole hiki ke ʻai i ka wā pōloli ke kūʻē i ka ʻai noʻonoʻo a hoʻolohe ʻana i nā kuhi o kou kino. Eia kekahi, ʻo kēlā me kēia papaʻai papaʻai e koi a hoʻolaha nui paha i ka supplementation he hae ʻulaʻula ia.

Inā ʻoe e huki i ka papaʻai leptin, hāʻawi paha ia i nā hopena āu e manaʻolana nei, akā e nīnau iā ʻoe iho inā he mea hiki iā ʻoe ke pili me ka wā lōʻihi. Pili ka olakino lōʻihi i nā hana olakino lōʻihi. ʻAʻoheʻai i like ka nui o nā mea āpau. Inā ʻaʻole ʻoe e leʻaleʻa i ka papaʻai leptin, aia kekahi mau ʻōnaehana hōʻemi kaumaha ʻē aʻe i hiki iā ʻoe ke hoʻāʻo. E noi i kāu kauka e pili ana i nā ʻano like ʻole i ka hoʻēmi kino, me nā pono a me nā pilikia o nā papa like ʻole.