8 Nā Kūlana Ke Pono ʻoe e nīnau i kahi Nutristist e kahaha paha iā ʻoe

Anter

• Ke paʻakikī nei ʻoe i ka ʻai ʻana a i ʻole ka ʻai naʻau.
• Ke noʻonoʻo nei ʻoe i kahi papa hana hoʻohui hou.
• Hana ʻoe i ka hoʻololi pō.
• Ua hōʻoia ʻia ʻoe me ka kolesterol kiʻekiʻe.
• Ua māʻona ʻoe me IBS.
• Ke hoʻolālā nei ʻoe e hāpai, hāpai no ka manawa mua, a i ʻole ke hana nei me ka infertility.
• ʻAʻole hiki iā ʻoe ke hiamoe i loko o ka pō.
• E huli ana ʻoe i 30, 40, a i ʻole 50.
• Nānā no

Manaʻo ka hapa nui o ka poʻe e ʻike i kahi meaʻai meaʻai i hoʻopaʻa inoa ʻia ke hoʻāʻo nei lākou e lilo i ke kaumaha. He mea kūpono kēlā no ka mea he loea lākou i ke kōkua ʻana i ka poʻe e hoʻokō i ka paona olakino i kahi ala hoʻomau.

Akā ʻoi aku ka mākaukau o ka poʻe meaʻai meaʻai e hana i nā mea he nui ma mua o ke kōkua ʻana iā ʻoe i ka ʻai. (ʻOiaʻiʻo, he anti-meaʻai kekahi.) ʻO ka ʻoiaʻiʻo, nui nā kūlana ʻē aʻe kahi e hiki ai iā lākou ke hoʻomaʻamaʻa i kou ola *ala* a ʻaʻole paha ʻoe i ʻike. Eia nā ala i manaʻo ʻole ʻia e hiki ai iā lākou ke kōkua iā ʻoe, pololei mai nā dietitians ponoʻī.

Ke paʻakikī nei ʻoe i ka ʻai ʻana a i ʻole ka ʻai naʻau.

"I nā manawa he nui, ʻo ke kumu o kou ʻai nui ʻana a i ʻole binging e iho i lalo i ka ʻai ʻana i ke kaulike hewa ʻole o nā macronutrients," i wehewehe ai ʻo Alix Turoff, he mea ʻai palapala a me nā mea hoʻomaʻamaʻa pilikino. I nā huaʻōlelo ʻē aʻe, inā ʻoe e ʻai i kahi pāʻina ʻo ia wale nō ka carbs a me ka protein a momona paha, hiki paha iā ʻoe ke huhū, akā ʻo kahi pāʻina i kaulike ʻia ma waena o nā carbs, protein, a me ka momona e waiho ai iā ʻoe e māʻona no kahi manawa lōʻihi. "Hiki i kahi dietitian i hoʻopaʻa inoa ʻia ke kōkua iā ʻoe e kaulike i kāu meaʻai i ke ala i alakaʻi ʻole ai iā ʻoe i ka overconsume."

Hiki iā lākou ke kōkua iā ʻoe e hana i nā maʻamau maikaʻi aʻe e pili ana i ka meaʻai a hiki iā ia ke kuhikuhi iā ʻoe i ke ala pololei o ke kauka lapaʻau a i ʻole psychiatrist inā manaʻo lākou he pono ʻoe. Hoʻomaʻamaʻa ʻia ka poʻe Dietitian e ʻike i ka wā e pono ai kekahi e ʻike i kahi kauka olakino noʻonoʻo no kā lākou pilikia meaʻai, a hana pū lākou me nā mea lapaʻau e kōkua i ka hiki ʻana i lalo o lākou, wahi a Turoff. (Pili: ʻO ka Myth # 1 e pili ana i ka ʻai ʻana i ka naʻau e pono ai i kēlā me kēia kanaka e ʻike e pili ana)

Ke noʻonoʻo nei ʻoe i kahi papa hana hoʻohui hou.

He mea maikaʻi ke nīnau aku i ke kauka ma mua o ka hoʻololi ʻana i ka nohona nui, a inā ʻoe e noʻonoʻo i kahi regimen hoʻohui hou, akamai ke nīnau pū me kahi RD.

E noʻonoʻo e like me kēia: "ʻO ka hoʻopukapuka ʻana i kahi kau RD hiki ke mālama iā ʻoe i ka nui o ke kālā ma nā mea hoʻoliʻiliʻi ʻaʻole paha e pono i kou kino." Makemake nā Dietitians e kōkua iā ʻoe e kaulike i kāu papaʻai a hoʻonui i kou olakino me nā meaʻai āpau ma mua, a me nā mea hoʻopiha maikaʻi wale nō ke pono, wahi a Mason. "Ma mua o kou lele ʻana no ka lāʻau lapaʻau hou loa, e ʻimi i kahi RD e hāʻawi iā ʻoe a me kou olakino i kahi paʻa hoʻokahi." (BTW, eia ke kumu e hoʻololi ai kekahi meaʻai meaʻai i kona manaʻo i nā mea hoʻohui.)

Hana ʻoe i ka hoʻololi pō.

He mea paʻakikī ke hoʻololi ʻana i ka hana i ka pō, akā hiki pū kekahi me kekahi mau pilikia olakino. "ʻO ka pō a i ʻole ka po, ʻo nā limahana hoʻohuli, e like me nā kahu hānai a i ʻole nā ​​limahana olakino, i ka nui o ka nui o ka momona, ke hoʻomōhala ʻana i ka maʻi diabetes, a me ke koko kiʻekiʻe," ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi hou i loaʻa i nā limahana wahine he 19 ka nui o ka pilikia o ka hoʻomohala ʻana i ka maʻi kanesa, ʻoi aku ka maʻi maʻi umauma, GI, a me ka ʻili. "Hiki i ke kaukaʻai aʻoaʻo ke aʻoaʻo iā ʻoe i ke ʻano o ka papaʻai e hiki ai ke hoʻēmi i ka makaʻu o nā maʻi āpau āpau /, a ʻo ke kōkua pū me ka hoʻolālā papa ʻaina a me nā koho meaʻai e ʻai ai ke hoʻohuli ʻia kāu mau ala ala."

Ua hōʻoia ʻia ʻoe me ka kolesterol kiʻekiʻe.

ʻAe, aia ka lāʻau no kēlā. Akā hiki iā ʻoe ke hōʻemi i kāu cholesterol ma o nā hoʻololi meaʻai. "ʻO kekahi o nā ala maikaʻi loa e hōʻemi maoli ai i kāu kolamu, ʻo ka ʻai ʻana i ka papaʻai kiʻekiʻe-fiber," i ʻōlelo ʻia ʻo Brooke Zigler. Hiki i kahi dietitian ke kōkua iā ʻoe e hoʻomohala i kahi papa ʻaina e hoʻohui i nā meaʻai fiber kiʻekiʻe a hemo i nā meaʻai ʻē aʻe mai ka papaʻai (e like me nā momona momona). Hiki iā lākou ke kōkua iā ʻoe e hoʻomaopopo i nā meaʻai e hāʻawi i ka kolesterol kiʻekiʻe, a ʻo nā mea āu e hopohopo ʻole ai. ʻO nā hua manu, no ka laʻana, i manaʻo ʻia he palena palena ʻole no ka poʻe me ke kolesterol kiʻekiʻe, i kēia manawa ua manaʻo ʻia ʻo A-OK (i nā koina kūpono.

Ua māʻona ʻoe me IBS.

"Hiki i ka maʻi huhū ke huhū maoli i ka ʻaoʻao," wahi a Mason. "Ma hope o kahi hōʻike IBS, pono ke kahu hānai i hoʻopaʻa inoa ʻia i kāpena kime no ka mālama ʻana i kēia ʻano maʻi." ʻOiai e mālama ʻia ʻo IBS i kekahi manawa me ke kōkua o ka meaʻai meaʻai i ka US, ʻaʻole ia maʻamau, akā no ka hoʻomaka ʻana o nā hōʻailona e ka ʻeli ʻana o nā sugars kikoʻī loa, ua kūpono ka poʻe meaʻai e alakaʻi a nānā i ka hoʻopau ʻana a me ka hoʻihoʻi hou ʻana o kēlā me kēia kō. papaʻai, wehewehe ʻo ia. Ke hoʻomaka nei kēia ala e hopu i nā wahi e like me ʻAukekulelia, kahi e kaena nei i kahi hana like ʻana mai kahi gastroenterologist a me RD no nā mea maʻi IBS āpau. "Ma o kēia hoʻokokoke ʻana, hiki i nā mea maʻi ke loaʻa kahi mana hou ma luna o kā lākou mau ʻōuli i ʻoi aku i ka mea i hiki i ka lāʻau lapaʻau ke hana", wahi a Mason. E nānā pono no ka mea kālaihanaʻai i loea i ka IBS a me ka papaʻai low-FODMAP.

Ke hoʻolālā nei ʻoe e hāpai, hāpai no ka manawa mua, a i ʻole ke hana nei me ka infertility.

"No laila nui nā wāhine i loaʻa i ke kaumaha nui a ʻaʻole lawa ke kaumaha i ko lākou hāpai ʻana," wahi a Turoff. "ʻAʻole loa mākou e aʻo ʻia i ka nui o kā mākou pono e loli ai mai ka trimester a i ka trimester, no laila ʻo kēia kekahi o nā manawa kūpono loa e ʻike ai i kahi RD." ʻOiai hiki i kahi ob-gyn ke hāʻawi iā ʻoe i nā alakaʻi no ke kaupaona a me ka nui o ka mea e ʻai ai ma mua, i ka wā, a ma hope o ka hāpai ʻana, e kōkua maoli kahi dietitian iā ʻoe e noʻonoʻo pehea e loaʻa ai kēlā mau pahuhopu kaupaona a me ka calorie.

"Hiki i kāu dietitian ke kōkua iā ʻoe i kou neʻe ʻana i waho o ka hāpai ʻana a hāʻawi iā ʻoe i nā hoʻolālā no ka nalo ʻana i ke kaumaha o ka hāpai hāpai ʻana," wahi a Turoff. Hiki i nā Dietitians ke loea i kēia wahi ke kōkua pū me nā pilikia momona a me nā kaulike kaulike. (Ke noʻonoʻo nei inā he mea maoli nā meaʻai momona? Loaʻa iā mākou nā pane.)

ʻAʻole hiki iā ʻoe ke hiamoe i loko o ka pō.

"He mea koʻikoʻi ka hiamoe i ka ikehu a me ke olakino holoʻokoʻa, akā inā ʻaʻole hiki iā ʻoe ke hiamoe a hiamoe paha ʻaʻole paha ʻoe e noʻonoʻo i ka hopena o ka papaʻai i ka hopu ʻana i nā zzz's," wahi a Erin Palinski-Wade, he kākāʻai i hoʻopaʻa inoa ʻia a mea kākau o ʻO kaʻai momona o Belly no Dummies. "Ua hōʻike ʻia nā meaʻai hemahema i nā meaʻai nui e like me ka magnesium e alakaʻi i ka insomnia, ʻoiai ʻo kekahi mau meaʻai pono e like me tryptophan hiki ke kōkua i ke kino e hana i ka melatonin hormone hoʻoulu hiamoe." Hiki i ke kaukaʻai ke kōkua iā ʻoe e hana i nā tweaks liʻiliʻi i kāu papaʻai e hoʻomaikaʻi ai i kou hiamoe maikaʻi a me ka nui, i ʻōlelo ʻo ia. (No kekahi mau manaʻo meaʻai hoʻokipa wikiwiki, e hoʻopili i kēia mau meaʻai e kōkua iā ʻoe e hiamoe.)

E huli ana ʻoe i 30, 40, a i ʻole 50.

"Pono kēlā me kēia 'kino' i ka hoʻoponopono ʻana i kēlā me kēia manawa, a ʻo ka helu 10 mau makahiki he kūpono mau," wahi a Danahy. "ʻIke ka hapa nui o ka poʻe i ka wā i paʻi ai lākou i ka 30 hiki ʻole iā lākou ke pakele me ka ʻai ʻana e like me kā lākou i hana ai i ko lākou mau makahiki 20." ʻOiaʻiʻo. Hoʻololi ka metabolism, nā hormones, a me nā meaʻai i ko mākou mau makahiki, no laila he mea maikaʻi mau ke nānā aku me kahi pro pono i kou wā e komo ana i kahi makahiki he ʻumi hou.

"ʻO ka paʻakikī nui loa aʻu e ʻike ai me kaʻu mau mea kūʻai aku wahine ke neʻe lākou i ko lākou mau makahiki 50 a me ka hui pū ʻana o ka makahiki a me ka menopause," i hoʻohui ai ʻo ia. "ʻO nā wahine e hana pū ana me kahi RD ke huli lākou i 40 mau makahiki e hoʻomaikaʻi i ka ʻai a me ka hoʻoikaika kino, a e pōmaikaʻi maoli lākou i kēlā ke neʻe lākou i loko o kēlā mau makahiki he umi e hiki mai ana."

Nānā no