ʻO kēia ke kumu e pōloli ai ʻoe i nā manawa a pau

Anter

• Ke hoʻopaʻa nei ka paʻakai i kou ʻai
• Pono ʻoe i nā mea ʻai i ka ʻaina kakahiaka
• Aia ʻoe ma Edge
• ʻAi pinepine ʻoe
• Luuluu ʻoe
• Nānā no

ʻO ka hapa nui o ka manawa, he kumu maopopo ka pololi, e like me ka ʻai ʻole ʻana a i ʻole ke koho ʻana i nā meaʻai i loaʻa ʻole ka nui o nā meaʻai (carbs, protein, a me ka momona), wahi a D. Enette Larson-Meyer, Ph.D., he polofesa o ka meaʻai kino kanaka a me ka luna o ka Laboratory Nutrite and Exercise Laboratory ma ke Kulanui o Wyoming.

I kekahi manawa, he mea pohihihi ke kumu o kou pololi mau. ʻAʻole ʻike ʻia kou ʻai ʻana i ka wehewehe ʻana, ʻaʻohe mea āu e ʻai ai me he mea lā e hoʻohaʻahaʻa iā ia - akā he kumu nō hoʻi kēlā mau ʻeha pōloli. E heluhelu e ʻike i nā mea ma hope o lākou a pehea e hoʻoulu ai e ʻoluʻolu piha. (E pili ana: 13 mau mea e hoʻomaopopo wale ai inā he kanaka pōloli mau ʻoe)

Ke hoʻopaʻa nei ka paʻakai i kou ʻai

ʻAe, make wai ʻoe i ka wā pōkole. Akā i ka wā lōʻihi, ʻoi aku ka nui o ka ʻai ʻana i ka paʻakai e hoʻemi ʻoe i ka inu ʻana akā e ʻai i nā mea hou aku, nā hōʻike noiʻi hou. Ma hope o nā pule ma kahi ʻai paʻakai kiʻekiʻe, nā mea komo i nā haʻawina i paʻi ʻia ma ʻO ka puke pai no ka hoʻokolokolo maʻi hōʻike ʻia ʻoi aku ka pōloli. Hoʻomaka ka paʻakai i ke kino e mālama i ka wai, kahi e hana ai i kahi hui i kapa ʻia ʻo urea. Pono kēlā hana i ka nui o nā calories, no laila e hoʻonui i kou makemake a hiki iā ʻoe ke pololi i nā manawa āpau, wehewehe nā mea kākau o ka hoʻopaʻa haʻawina. Loaʻa pinepine ka sodium huna i ka meaʻai i hana ʻia, no laila e manaʻo e ʻai i nā mea hou. (ʻO kēlā'ōlelo, hiki i kāu kauka ke'ōlelo aku eʻai i ka paʻakai inā loaʻa iāʻoe kēia maʻi maʻamau.)

Pono ʻoe i nā mea ʻai i ka ʻaina kakahiaka

Ke hoʻomaka ʻoe i ka lā me ka starchy, ka ʻai wikiwiki ʻana i nā kalapona e like me ka cereal, waffles, a i ʻole mea ʻai-ʻo ʻoe e "ala" i kou mau hormones pōloli a hoʻoikaika iā lākou i ka lā a pau, wahi a Brooke Alpert, R.D.N. ʻO ia ke kumu o ka piʻi ʻana o ke kō koko o kēia mau meaʻai, e alakaʻi ana i ka piʻi ʻana o ka insulin a me ka cortisol (he hormone e hoʻolalelale ai i ka mālama ʻana i ka momona), ka mea e hoʻohaʻahaʻa i kou koko koko, no laila e pōloli hou ʻoe. Ke hana nei kēia pōʻai i luna a i lalo i nā manawa āpau āu e ʻai ai i nā meaʻai starchy, akā hōʻike ka noiʻi ʻoi loa ka huhū ke ala ʻoe me kahi ʻōpū nele. No ka paʻa ʻana o ke kō koko a pale i ka pōloli i ka lā a pau, manaʻo ʻo Alpert e ʻai i ka ʻaina kakahiaka o ka protein a me nā kaʻa momona haʻahaʻa, e like me nā hua manu a me nā huaʻai, a me ka mālama ʻana i ka berena a me ka palaoa no ka ʻaina awakea a me ka ʻaina awakea.

Aia ʻoe ma Edge

Inā mālama ka hopohopo a hopohopo paha iā ʻoe i ka pō, hiki i ka hiamoe ʻole ke hoʻonui i kou makemake, wahi a Larson-Meyer. Eia kekahi, "hoʻonui ka pilikia i kāu mau kiʻekiʻe o cortisol, hiki ke hoʻoulu i ka pōloli," wahi āna. No ka decompress, e ho'āʻo i ka yoga wela. Hōʻike nā noiʻi e hiki i ka hana ʻana i ka wela ke hoʻolōʻihi i ka makemake maoli-kaohi ʻana i ka hopena o ka hoʻoikaika kino, ʻoiai ʻo yoga e kōkua ai iā ʻoe e hoʻomaha. (BTW, eia ke kumu o kou pololi loa i na la hoomaha.)

ʻAi pinepine ʻoe

Ke kīloi nei ʻo Grazing i ka lā holoʻokoʻa i kāu mau homone pōloli i waho o ka whack, wahi a Alpert, ka mea kākau o ʻO ka Diet Detox. "Ke ʻai ʻoe i nā mea liʻiliʻi a ʻaʻole ʻoe e noho i lalo i nā meaʻai maoli, ʻaʻole ʻoe e manaʻo i ka pōloli maoli a i ʻole ka māʻona," wahi āna. "I ka hopena, lilo kou ʻai ʻana i ka leo, a pōloli ʻoe i nā manawa āpau."

Ma kahi o, ʻai i kēlā me kēia hola ʻehā a ʻoi. E ʻai me ka protein, fiber, a me ka momona maikaʻi i ʻekolu manawa i ka lā, a hoʻohui pū me nā meaʻai maikaʻi no ʻoe ke ʻoi aku ka ʻai ma mua o ʻehā hola. ʻO kahi koho akamai: walnuts. ʻO ka ʻai ʻana iā lākou e hoʻoulu ai i kahi o ka lolo e kaohi ana i ka pōloli a me ka ʻiʻini, kahi ʻike hou i loaʻa.

Luuluu ʻoe

Ke ʻimi ʻole mākou, ʻimi mākou i kahi mea hoʻoulu, e like me ka meaʻai, wahi a Rachel Herz, Ph.D., ka mea kākau o No ke aha ʻoe e ʻai ai i kāu mea e ʻai ai. A hōʻike mai ka noiʻi ʻana mākou e ʻimi i nā mea e like me ka chips a me ke kokoleka. "Inā maʻa kēia, e hoʻolohe i kou kino a ʻike i nā hōʻailona maoli o ka pōloli, e like me ka ʻōpū ʻōhumu," wahi a Herz. "Ke ʻai ʻoe, e nānā i ka ʻike a ʻoluʻolu." (E aʻo hou aʻe ma ia mea: E aʻo pehea e ʻai ai me ka noʻonoʻo)

ʻO ka nui o kāu hana ʻana i kēia, ʻoi aku ka maikaʻi o ka ʻike ʻana ma waena o ka pōloli o ke kino a me ka naʻau, a lana ka manaʻo, ʻaʻole ʻoe oiaio pololi i na manawa a pau.

Nānā no