ʻO 5 mau meaʻai maikaʻi ʻole no kāu pīhoihoi

Anter

• 1. ʻAlekohola
• 2. Kafeina
• 3. Nā meaʻai o ka ʻelemakule, hū, a moʻomeheu
• 4. Sneaky hoʻohui kō
• 5. ʻO ka creamer nondairy maʻamau

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

A he aha ka mea e ʻai ai.

Ma kahi o 40 miliona mau ʻAmelika e ʻeha i kahi maʻi pīhoihoi. A aneane pau loa mākou i ka hopohopo ma ke ʻano he pane kūlohelohe i kekahi mau hanana.

Inā noho ʻoe me ke koʻikoʻi mau a hopohopo paha, hiki iā ʻoe ke lilo i ka nui o kou ola i kēlā me kēia lā me ka mālama ʻana iā ia me nā pono hana e like me ka therapy, mindfulness, hoʻoikaika kino, a me nā lāʻau anti-hopohopo.

Akā ua ʻike ʻoe hiki ke hoʻomaka ʻia ka hopohopo e kekahi mau meaʻai a mākou i hoʻokomo ai i loko o kā mākou kino?

ʻAʻole kēia e ʻōlelo ʻaʻole pono kēia mau mea hana a me nā hoʻokokoke ʻana no ka pale ʻana i ka hopohopo - he mau koho olakino pinepine ia no ka nohona o kēlā me kēia kanaka. Akā inā pili ka hopohopo i kou ola, pono paha ia e nānā i kāu papa.

E heluhelu aʻe no ʻelima mau meaʻai e hoʻonāukiuki i ka hopohopo a me nā manaʻo no ka mea e ʻai ai.

1. ʻAlekohola

E manaʻoʻiʻo paha ʻaʻole paha, ʻo kēlā mea inu inu āu e inu nei e kinai ai i kou hopohopo kaiāulu ke ʻoi aku nei ka maikaʻi.

"ʻOiai paha e like me ka mea e hōʻoluʻolu i kou aʻa, hiki i ka waiʻona ke hopena maikaʻi ʻole i ka hydration a me ka hiamoe, nā mea ʻelua e hoʻonāukiuki i nā hōʻailona hopohopo ke kaomi ʻia," wahi a Erin Palinski-Wade, RD, CDE, ka mea kākau o "Belly Fat for Dummies . ”

Hoʻololi ka waiʻona i nā pae o ka serotonin a me nā neurotransmitters i ka lolo, kahi e hoʻonui ai i ka hopohopo. A ke pau ka ʻalekohola, e ʻoi aku paha kou hopohopo.

ʻO ka inu ʻana i ke kaulike - a i ʻole ʻelua mau lawelawe ʻalekohola i kēlā lā i kēia lā - palekana ia, inā hāʻawi ke kauka iā ʻoe i ka maikaʻi.

E hoʻāʻo ma kahi o: ʻAʻohe mea maoli i ka ʻalekohola. Inā makemake ʻoe i ka mea ʻono, akā ʻaʻole pono i nā hopena ʻaoʻao, e noʻonoʻo i ka pia nonalcoholic. ʻO nā mea inu e manaʻo he kūikawā, e like me nā mocktails a i ʻole ka wai aniani me nā bitters nani, hiki ke lilo i pani pani maikaʻi i nā hanana kaiaulu.

2. Kafeina

ʻO ka mea mua, makemake lākou e lawe aku i kāu pākī a i kēia manawa kope? Minamina, ʻae.

Wahi a ka National Coffee Association, 62 pākēneka o ʻAmelika e inu kope i kēlā me kēia lā, a ʻo ka awelika o ka nui ma kēlā me kēia lā ma kahi o 3 mau kīʻaha no kēlā me kēia mea inu kope. Akā paha ʻo kā mākou moʻomeheu kakahiaka punahele ke hana nei i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi.

"ʻAʻole hiki i nā kiʻekiʻe o ka caffeine ke hoʻonui wale i ka hopohopo a me ka hopohopo, akā ʻo ka hoʻoliʻiliʻi hoʻi i ka hana ʻana o ka serotonin kemikala maikaʻi-maikaʻi i loko o ke kino, e hoʻoulu ai i ke ʻano kaumaha," wahi a Palinski-Wade.

ʻO ka maʻamau, palekana ka caffeine i nā lāʻau haʻahaʻa. Akā hiki i nā lāʻau kiʻekiʻe ke kumu i nā hopena ʻoluʻolu ʻole, ʻo ia ka hopohopo a me nā hopohopo.

Ua ʻike ʻia i ka poʻe i inu i ka inu ʻana he 300 milligrams o ka caffeine i kēlā lā i kēia lā ua aneane pālua ka nui o ke koʻikoʻi. I nā huaʻōlelo ʻo Starbucks, loaʻa kahi kofe nui ("grande") ma kahi o 330 milligrams o ka caffeine.

E hoʻomanaʻo hoʻi i kekahi mau mea hoʻopihapiha a me nā lāʻau i loko o ka caffeine a hiki ke kōkua i nā manaʻo hopohopo, e like me St. John's Wort, ginseng, a me kekahi mau lāʻau ʻeha.

E hoʻāʻo ma kahi o: ʻO Matcha tī kahi koho ʻē aʻe i ke kofe no kahi buzz maʻemaʻe e hoʻoliʻiliʻi i nā jitters. Mahalo kēia i ka L-theanine, i ʻike ʻia no nā hopena hoʻomaha, me ka ʻole o ka hiamoe.

3. Nā meaʻai o ka ʻelemakule, hū, a moʻomeheu

ʻO kahi pā ʻai a me ka tī me ka kīʻaha o ka waina ʻulaʻula ke kani mālie, ʻeā?

I ke kumumanaʻo, ʻae, akā e like me ka ʻepekema, ʻaʻole nui.

ʻO nā meaʻai āpau e like me ka pipi, ka waiū, a me nā hua waina e hele i nā meaʻai ke hoʻomaʻemaʻe ʻia lākou, hānai ʻia, a hoʻomana ʻia (e ʻike: steak, tī, a me ka waina).

Akā i ke kaʻina hana, wāwahi nā bacteria i nā protein protein i nā aminine biogenike, a histamine kekahi o lākou. ʻO Histamine kahi neurotransmitter e hoʻonāukiuki i ka digestion, nā hormones, a me nā ʻōnaehana puʻuwai a me nā ʻōpū. I nā poʻe maʻalahi, hiki iā ia ke hoʻonāukiuki i ka hopohopo a me ka hiamoe ʻole.

E hoʻāʻo ma kahi o: E hoʻoliʻiliʻi i ka hoʻomanawanui ʻole o ka histamine, e koho mau i nā meaʻai hou. E nānā i ka lā "i hoʻopaʻa ʻia" o ka ʻiʻo a me ka iʻa. ʻO ka liʻiliʻi o ka manawa e lawe ai ia mai kahi i hana ʻia ai i kāu pākaukau, ʻoi aku ka maikaʻi.

4. Sneaky hoʻohui kō

ʻAʻohe ala e hōʻalo ai i ke kō i ka pākēneka o ka manawa, ʻoiai ke kū maʻamau i nā meaʻai he nui a mākou e makemake ai e ʻai, e like me ka hua.

Akā hoʻohui ʻia ke kō i mea kōkua i ka hopohopo holoʻokoʻa.

"Hoʻohui ʻia nā kō i kou kō kō e hele i ka holo kaʻa lōkō o nā kuʻi a hāʻule a me ia, piʻi pū a hoʻi i lalo kou ikehu," wahi a Palinski-Wade. "Ke hāʻule ke kō kō, hiki i kou huhū a me nā pae hopohopo ke lele aʻe."

Hoʻokuʻu ke kino i ka insulin e kōkua i ke komo ʻana i ka nui o ka glucose a hoʻopaʻa i nā pae kō kō, akā ʻo ka wikiwiki i ke kō e hana i ka hana o ke kino e hoʻi i ka maʻamau, ke kumu o nā kiʻekiʻe a me nā haʻahaʻa.

ʻO ka ʻai ʻana i ka nui o ke kō i hana ʻia hiki ke hoʻoulu i nā manaʻo o ka hopohopo, ka huhū, a me ke kaumaha.

ʻO nā meaʻai e hāʻule i ka mahele kō kō i hoʻohui ʻia e pono ai ʻoe e noʻonoʻo i ka hōʻalo ʻana a hoʻoliʻiliʻi paha ʻaʻole e like me nā mea momona. ʻO nā mea hoʻolaʻa e like me ka ketchup, kekahi mau salakeke, nā pāpaina, a me ka berena keʻokeʻo hiki ke loaʻa nā pae kiʻekiʻe o ke kō i hoʻohui ʻia.

E hoʻāʻo ma kahi o: ʻO ka mea laki, ʻaʻole pono ʻoe e hōʻole i kāu niho ʻono inā hāʻawi ʻoe i ke kō i hana ʻia. ʻO Stevia, erythritol, a me Yacon syrup kahi kūlohelohe i ke kō. Hoʻopiha i kāu pā me nā huaʻai a me nā mea kanu momona maoli, e like me ka ʻuala.

5. ʻO ka creamer nondairy maʻamau

Inā ʻoe e ʻoki ana i ke kofe, ʻokiʻoki nō hoʻi paha i ka mea kalima. Ke hoʻāʻo nei ka poʻe he nui i kēia mau lā e nānā i ka nui o ka waiū a lākou e ʻai ai.

Ke hoʻololi nei i kahi creamer nondairy maʻamau e like paha me hoʻokahi hopena, akā ʻo kēia mau mea pani kahi kumu o nā aila hydrogenated, i ʻike ʻia ʻo trans fats, i piha me ka LDL cholesterol a hiki ke hoʻohaʻahaʻa i ka HDL kolesterol. Pili kēia mau momona i,, a me nā pilikia olakino noʻonoʻo ʻē aʻe.

E hoʻāʻo ma kahi o: Inā inu ʻoe i ka decaf a makemake mau ʻoe i ka pīpī o kahi mea momona, ʻoi aku ka maikaʻi ke koho i nā meaʻai āpau. ʻOi aku ka maikaʻi o ka waiū a me ka waiū ma mua o ka creamer nondairy maʻamau. Inā ʻoe e ʻoki ana i ka waiū, e noʻonoʻo i ka waiū ʻalemona a i ʻole ka waiū soy.