E ʻōlelo ʻo Study Late-Night Eating maoli kaʻai ʻana iā ʻoe i ke kaumaha

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Ua lohe paha ʻoe he mea ʻino ke ʻai i ka pō inā makemake ʻoe e hoʻemi i ke kaumaha. ʻO ia hoʻi, ʻaʻohe-nos nā ʻāpana pizza maʻamau i ka pō a me ka holo ʻana i ka hau. (Bummer!) Ma ka ʻaoʻao hoʻohuli, ua lohe paha ʻoe i ka ʻai ʻana i ka pō i hiki ke kōkua iā ʻoe e kuni i nā kalori a ʻo ia maikaʻi e ʻai ai ma mua o ka hiamoe, ʻoiai he meaʻai māmā ia ma ka ʻaoʻao liʻiliʻi me nā macronutrients kūpono (protein a me carbs!). No laila, ʻo wai ia? ʻO kahi noiʻi hou, akā e paʻi ʻia i hōʻike ʻia ma ka hālāwai ʻO ka hiamoe makahiki e pane paha i kēlā nīnau. (Pili: ʻO ka ʻai ʻana i ke ahiahi ma ka pō e momona ai ʻoe?)

No nā pule ʻewalu mua o ke aʻo ʻana, ua ʻae ʻia ka poʻe e ʻai i ʻekolu mau ʻai a me ʻelua ʻai ʻai ma waena o 8 a.m. a me 7 pm. A laila, no ʻewalu pule ʻē aʻe, ʻae ʻia lākou e ʻai i ka nui like ma waena o ke awakea a me 11 pm Ma mua a ma hope o kēlā me kēia hoʻokolokolo ʻewalu pule, ua hoʻāʻo nā mea noiʻi i ke kaumaha o kēlā me kēia kanaka, ke olakino metabolic (ke koko koko, cholesterol, a me nā pae triglyceride) a me ke olakino hormonal.

ʻO ka nūhou maikaʻi ʻole no ka poʻe ʻai pō: Ua loaʻa i ka poʻe ke kaumaha a ʻike i nā loli ʻino a me ka hormonal i ka wā e ʻai ai lākou ma hope.

Ma nā ʻōlelo o nā homoni, ʻelua mau mea nui a nā mea kākau i kau nui ai: ghrelin, kahi e hoʻoulu ai i ka makemake, a me ka leptin, e kōkua iā ʻoe e māʻona ma hope o ka ʻai ʻana. Ua ʻike lākou i ka wā e ʻai nui ana ka poʻe i ke ao, ua piʻi ka ghrelin ma mua o ka lā, ʻoiai ʻo ka leptin e piʻi aʻe ma hope, ʻo ia hoʻi ke ʻano o ka papa ʻaina awakea i pale ʻia i ka ʻai nui ʻana ma ke kōkua ʻana i ka poʻe e piha i ka hopena o ka lā, a no laila ʻaʻole paha. ʻoluʻolu i ka pō.

Ma ka hoʻomaopopo ʻana, he mea huikau kēia ma muli o ka noiʻi mua ʻana, akā ʻike maopopo nā mea kākau o ka noiʻi ʻana i kēia mau hopena i ke ʻano o ka ʻai ʻana i ka pō kahi mea e haʻalele ai nā kānaka. "ʻOiai ʻaʻole maʻalahi ka hoʻololi ʻana i ke ʻano o ke ola, ʻo kēia mau ʻike e hōʻike ana i ka ʻai ʻana ma mua o ka lā e pono ai ka hoʻoikaika ʻana e kōkua i ka pale ʻana i kēia mau hopena olakino maikaʻi ʻole," i ʻōlelo ai ʻo Kelly Allison, Ph.D., i loko o kahi nūpepa. ʻO Allison, ka mea kākau mua ma ke aʻo ʻana, he polopeka pili o ka psychology i ka psychiatry a me ka luna o ka Center for Weight and Eating Disorder ma Penn Medicine. "Nui ko mākou ʻike i ka hopena o ka ʻai nui i ke olakino a me ke kaumaha o ke kino," i ʻōlelo ʻo ia, "akā i kēia manawa ua ʻike maopopo mākou i ka hana o ke kino i nā meaʻai i nā manawa like ʻole o ka lā i kahi manawa lōʻihi."

No laila he aha ka laina lalo? ʻĀ, nā noiʻi i hala hana e kuhikuhi i ka pō pō ahiahi ʻaʻole i ʻoi aku ma mua o 150 mau calorie a me ka hapanui o nā protein a me nā carbs (e like me ka hoʻoluliluli ʻana o ka protein a i ʻole ka yogurt me nā huaʻai) ʻaʻole paha ʻo * * hoʻonui i kou kaumaha. Ma ka ʻaoʻao ʻē aʻe, ua mālama ʻia kēia noiʻi hou no nā ʻano mea āpau e hiki ke hoʻopilikia i nā hopena, e like me ke ʻano o ke olakino o ka meaʻai a me ka nui o ka hoʻomaʻamaʻa ʻana i nā kumuhana. ʻO ia hoʻi, paʻa kēia mau hopena i ka poʻe me nā maʻamau olakino, ʻaʻole wale ka poʻe e ʻai ana i nā meaʻai indulgent ma mua o ka moe.

ʻAʻole pono ia e hoʻololi i kāu ʻano inā hauʻoli ʻoe i kou kaupaona a me kou olakino holoʻokoʻa. Akā inā ʻoe hopohopo e pili ana i ka loaʻa ʻana o ke kaupaona, kolesterol, a i ʻole kekahi o nā kumu ʻē aʻe i hopena maikaʻi ʻole ʻia i loko o kēia aʻo ʻana, pono paha ia e hoʻāʻo e hoʻoponopono i kāu papaʻai e nānā pono ai i ke ao e ʻike inā he ʻokoʻa no. oe.

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