No ke aha e luhi ai au ma hope o ka ʻai ʻana?

Anter

• ʻO kāu pōʻai digestion
• ʻO kāu papaʻai
• Nā meaʻai me ka tryptophan
• Nā meaʻai ʻē aʻe
• ʻO kāu ʻano moe
• ʻO kāu hana kino
• Nā kūlana olakino ʻē aʻe
• Diabetes
• ʻO ka hoʻomanawanui ʻole ʻana i ka meaʻai a i ʻole nā ​​mea pāʻina meaʻai
• Ke kiʻi nei i kahi hōʻailona
• Kāohi i ka hiamoe hope o ka pāʻina ʻana
• ʻO ka luhi ma hope o ka pāʻina he maʻamau loa ia
• Hoʻopaʻa Meaʻai: Nā Mea ʻai e Kuʻi i ka Luhi

Luhi ka luhi ma hope o ka ʻai ʻana

Ua ʻike mākou a pau - kēlā manaʻo hiamoe e sneaks i loko ma hope o ka pāʻina ʻana. Ua piha a hoʻomaha ʻoe a e hakakā nei e hāmama mau ana kou mau maka. No ke aha e ukali pinepine ai ka meaʻai e ka hiamoe hikiwawe e hiamoe, a pono ʻoe e hopohopo e pili ana.

Ma ka laulaha, ʻo kahi hiamoe iki ma hope o ka ʻai ʻana he maʻamau a ʻaʻohe mea e hopohopo ai. Nui nā kumu i hāʻawi i kēia hanana ma hope o ka pāʻina ʻana, a aia kekahi mau mea i hiki iā ʻoe ke hana e hōʻemi i kēlā mau hiamoe hiamoe.

ʻO kāu pōʻai digestion

Pono kou kino i ka ikehu e hana-ʻaʻole wale no ka holo ʻana ma hope o kāu ʻīlio a i ʻole hoʻokau i ka manawa ma ka hale hoʻoikaika kino-akā e hanu a noho wale. Loaʻa mākou i kēia ikehu mai kā mākou meaʻai.

Māhele ʻia ka meaʻai i wahie (glucose) e kā mākou ʻōnaehana digestive. Hāʻawi nā Macronutrients e like me ka protein i nā calorie (ikehu) i ko mākou kino. Ma mua o ka hoʻololi ʻana i ka meaʻai i ka ikehu, hoʻonāukiuki kā mākou pōʻai digestive i nā ʻano pane āpau i loko o kā mākou kino.

Hoʻokuʻu ʻia nā Hormones e like me cholecystokinin (CCK), glucagon, a me amylin e hoʻonui i ka manaʻo piha (satiety), piʻi ke kō kō, a hana ʻia ka insulin e ʻae i kēia kō e hele mai ke koko a i nā pūnaewele, kahi i hoʻohana ʻia ai no ikehu.

ʻO ka mea hoihoi, aia kekahi mau hormoni i hiki ke alakaʻi i ka hiamoe inā loaʻa nā pae hoʻonui ʻia i ka lolo. ʻO kekahi o ia hormone he serotonin. ʻO ka hormone ʻē aʻe e hoʻoulu ai i ka hiamoe, melatonin, ʻaʻole i hoʻokuʻu ʻia i ka pane ʻana i ka ʻai ʻana. Eia nō naʻe, hiki i ka meaʻai ke hoʻohuli i ka hana melatonin.

ʻO kāu papaʻai

ʻOiai lawe ʻia nā meaʻai āpau i ke ʻano like, ʻaʻole nā ​​meaʻai āpau e hoʻopili i kou kino i ke ala like. Hiki i kekahi mau meaʻai ke hiamoe iā ʻoe ma mua o nā mea ʻē aʻe.

Nā meaʻai me ka tryptophan

Loaʻa ka amino acid tryptophan i ka turkey a me nā meaʻai protein kiʻekiʻe e like me:

• milo
• soya
• huamoa
• tī
• tofu
• iʻa

Hoʻohana ʻia ka tryptophan e ke kino e hana i ka serotonin. ʻO Serotonin kahi neurotransmitter e kōkua i ka mālama ʻana i ka hiamoe. He mea hiki i ka hoʻonui ʻia o ka hana ʻana o serotonin ke kuleana no kēlā haze hope o ka pāʻina ʻana.

Ma ʻAmelika Hui Pū ʻIa, ʻoi aku ka pili o ka tryptophan me ka turkey ma mua o nā meaʻai ʻē aʻe. ʻO kēia paha kahi hopena o ka hiamoe i kekahi manawa e pili pū ana me ka ʻai ʻana i ka ʻaina turkey-centric, e like me ka mea maʻamau no nā poʻe he nui i ka lā hoʻomaikaʻi

Eia nō naʻe, ʻaʻole i loko o ka turkey kahi pae kiʻekiʻe o ka tryptophan ke hoʻohālikelike ʻia i nā meaʻai maʻamau ʻē aʻe. ʻO ka hiamoe o ka ʻaina awakea ma hope o ka hoʻomaikaʻi ʻana e pili ana i nā kumu ʻē aʻe, e like me ka nui o ka meaʻai a i ʻole ka nui o ka waiʻona a i ʻole nā ​​huʻohina maʻalahi i hoʻopau ʻia.

E ʻike pehea ka nui o ka tryptophan i ka kuhukukū e kūʻēʻē i kekahi mau meaʻai ʻē aʻe, e like me ka. Hōʻike pū nā papa inoa meaola USDA i ka nui o ka nui o nā tryptophan no kekahi mau meaʻai e like me ka hoʻomākaukau a kuke ʻana paha.

Wahi a ka National Academy of Science, ʻo ka ʻāpono papaʻai papaʻai (RDA) o ka tryptophan i kēlā me kēia lā no ke kanaka makua he 5 milligrams (mg) no 1 kilokika (kg) o ke kaumaha o ke kino. No ke kanaka makua he 150 paona (68 kg), unuhi ʻia ma kahi o 340 mg (a i ʻole 0.34 g) i kēlā me kēia lā.

Nā meaʻai ʻē aʻe

Hoʻopili nā cherry i nā pae melatonin, nā ʻōpelu i kumu i ke kuʻi a hāʻule ma hope o ke kō kō, a me nā minelala i ka maiʻa e hoʻomaha ai i kou mau mākala. ʻO ka ʻoiaʻiʻo, hiki i nā meaʻai he nui ke hoʻopili i nā pae ikehu ma nā ʻano like ʻole. Hiki i kekahi o kēia mau kumu ke waiho iā ʻoe e hiamoe.

ʻO kāu ʻano moe

ʻAʻole ia he mea kupanaha no ka lawa ʻole o ka hiamoe maikaʻi e hiki ke hoʻopili i kou ʻano ma hope o ka pāʻina pū kekahi. Inā hoʻomaha ʻoe a piha, manaʻo paha kou kino e like me ka hoʻomaha ʻana, keu hoʻi inā ʻaʻole lawa kou hiamoe ʻana i ka pō ma mua.

Hōʻike ka Mayo Clinic i ka pili ʻana i kahi papa manawa hiamoe mau, ka palena ʻana i ke koʻikoʻi, a me ke komo pū me ka hoʻoikaika kino ma ke ʻano he mahele o kāu hana maʻamau i kēlā me kēia lā e kōkua iā ʻoe e hiamoe maikaʻi.

ʻOiai lākou e paipai nei e hōʻalo i nā nune o ke awakea inā pilikia ʻoe i ka hiamoe maikaʻi ʻana, ma ka liʻiliʻi i loaʻa i kahi noiʻi kahi hiamoe ma hope o ka ʻaina awakea e hoʻomaikaʻi ai i ka makaʻala a me ka hana noʻonoʻo a me ke kino.

ʻO kāu hana kino

Ma waho o ke kōkua ʻana iā ʻoe e hiamoe maikaʻi aʻe i ka pō, hiki i ka hoʻoikaika kino ke makaʻala iā ʻoe i ke ao, hoʻoliʻiliʻi i ka makaʻu o kahi hāʻule hope o ka pāʻina ʻai. Ua ʻike nā noiʻi lehulehu he kōkua ka hoʻoikaika mau i ka hoʻonui i ka ikehu a hoʻemi i ka luhi.

I nā huaʻōlelo ʻē aʻe, ʻaʻole kau ka noho maʻa mau i kahi ʻano o ka mālama ikehu i hiki iā ʻoe ke kāomi i ka makemake. Ma kahi o ka hana ʻana e kōkua i ka ʻike i kou ikehu e pahu i kou mau lā.

Nā kūlana olakino ʻē aʻe

I nā manawa maʻamau, ʻo ka luhi ma hope o ka pāʻina ʻana a i ʻole hiamoe wale i nā manawa āpau he hōʻailona ia o kekahi pilikia olakino. Nā kūlana i hiki ke hana i ka hiamoe ma hope o ka pāʻina e komo pū me:

• diabetes
• ʻaʻa ʻole o ka meaʻai a i ʻole allergy meaʻai
• ʻāpana moe
• anemia
• thyroid underactive
• maʻi celiac

Inā luhi pinepine ʻoe a loaʻa kekahi o kēia mau ʻano, e kamaʻilio me kāu kauka e pili ana i nā hāʻina hiki. Inā ʻaʻole ʻoe e ʻike i ke ʻano olakino kūloko akā loaʻa nā hōʻailona ʻē aʻe i ka hoʻohui o ka hiamoe hope o ka pāʻina ʻana, hiki i kāu kauka ke kōkua iā ʻoe e ʻike i ke kumu o ka palolo.

Diabetes

Inā luhi kekahi ma ka prediabetes a i ʻole ʻAno 2 a ʻānō ʻApelika 2 paha ma hope o ka ʻai ʻana, hiki ke hōʻailona o hyperglycemia a i ʻole hypoglycemia.

Hiki paha ke Hyperglycemia (ke kō i ke koko kiʻekiʻe) ke pau nā kō i ka nui. Hana maikaʻi ʻia inā ʻaʻohe lawa a lawa ʻole paha ka insulin e lawe i nā kō i nā hunaola no ka ikehu.

ʻO ka sugars ke kumu nui o ka ikehu o nā hunaola, e wehewehe nei i ke kumu o ka lawa ʻole o ka insulin a lawa ʻole paha e waiho ai iā ʻoe e luhi. ʻO nā ʻōuli ʻē aʻe e pili ana i ka hyperglycemia hiki i ka hoʻonui ʻana i ka urination a me ka make wai.

Hiki ke loaʻa ka hypoglycemia (kō kō kō (haʻahaʻa i ke kō) ma muli o ka ʻai ʻana i nā haʻuki kūpona e hiki koke ke digestible. Hiki i kēia mau ʻōpelu ke hana i ke kiʻekiʻe o ke kō i ke kō a laila nahā i kahi manawa pōkole.

Hiki i ka Hypoglycemia ke loaʻa i kekahi me ka maʻi diabetes nāna i lawe i ka nui o ka insulin a i ʻole nā ​​lāʻau lapaʻau kikoʻī ma mua o ka pono e pili ana i nā meaʻai a lākou i ʻai ai. Hiki i ka hiamoe ke hōʻailona mua o ka hypoglycemia, me:

• ʻino a palupalu paha
• pōloli
• ukiuki
• huikau

ʻO nā hyperglycemia a me hypoglycemia nā kūlana olakino koʻikoʻi, no ka poʻe me ka maʻi kō. Pono e mālama koke ʻia e like me ke kuhikuhi a kāu kauka.

ʻO ka hoʻomanawanui ʻole ʻana i ka meaʻai a i ʻole nā ​​mea pāʻina meaʻai

ʻO ka hoʻomanawanui ʻole a i ʻole ka maʻi āpau i kekahi mau meaʻai hiki ke luhi ma hope o ka pāʻina ʻana. Hiki i nā ʻai ʻole a me nā mea āpau ke hoʻopili i ka digestion a i ʻole nā ​​hana o ke kino.

Hiki ke loaʻa kekahi mau hōʻailona koʻikoʻi a koʻikoʻi paha, e like me ka huhū o ka gastrointestinal, nā kūlana ʻili, a me ka ʻeha poʻo a me ka migraine.

Ke kiʻi nei i kahi hōʻailona

Inā ʻike ʻoe ua luhi ʻoe ma hope o ka ʻai ʻana, e noʻonoʻo e mālama i kahi diary meaʻai. Hiki iā ia ke lilo i ala maʻalahi a kōkua e hoʻomaka e ʻike inā aia kekahi mau meaʻai a me nā mea hoʻohui, a i ʻole nā ​​mea hoʻouluulu ʻē aʻe, e hopena paha i kāu pae ikehu.

ʻO kahi diary meaʻai, ʻoiai ʻoe e mālama hoʻokahi i hoʻokahi mau pule, pono e hoʻopili i kahi moʻolelo o nā mea āpau āu e ʻai ai a inu ai hoʻi. Pono ʻoe e kikoʻī ke hoʻopau ʻoe i kahi meaʻai a mea inu paha e like me ka nui. E kākau hoʻi i nā memo e pili ana i kou manaʻo. E nānā i kāu:

• pae ikehu
• naʻau
• hiamoe hiamoe
• hana gastrointestinal

E kākau i lalo i nā ʻōuli a pau. Hiki paha iā ʻoe ke kaha i kekahi mau pilina ma waena o kāu papaʻai a me pehea kou manaʻo, ma kāu iho a i ʻole me ke kōkua o kahi ʻoihana ola kino.

He manaʻo maikaʻi mau e kūkākūkā i kāu papaʻai me kāu kauka olakino, keu hoʻi inā luhi pinepine ʻoe ma hope o ka ʻai. Loaʻa nā hoʻokolohua diagnostics ʻokoʻa e kōkua iā lākou e ʻike i ke kumu o kou luhi, e like me:

• ka hoʻāʻo ahonui glucose
• ka hōʻike hemoglobin A1C
• ʻo ka hoʻāʻo glucose glucose koko, a i ʻole ka hoʻokē ʻai ʻana a me ka ʻole
• nā hoʻāʻo ʻana o ke koko a i ʻole ka ʻili e nānā i nā meaʻai āpau a i ʻole nā ​​manaʻo koʻikoʻi

Hōʻike paha lākou i kahi papaʻai hoʻopau.

Hiki i kāu kauka olakino ke hoʻoholo inā pono ʻole ka hoʻāʻo ʻana no ka hōʻailona a, inā pēlā, he aha nā hoʻokolohua e kūpono loa.

Kāohi i ka hiamoe hope o ka pāʻina ʻana

ʻO ka luhi pinepine ma hope o ka ʻai ʻana he mea ia e kūkākūkā ai me kāu kauka. Eia nō naʻe, inā ua hoʻokau ʻia ka hiki o ke ʻano kumu ʻoi aku ka koʻikoʻi ma mua a i ʻole hoʻonohonoho ʻia ka luhi i kekahi manawa, aia kekahi mau hana maʻalahi hiki iā ʻoe ke lawe e kōkua i ka mālama ʻana i nā pae ikehu maikaʻi loa.

ʻO nā ʻanoʻai a me nā ʻano nohona e kōkua ai i ka hoʻoulu a hoʻomau i nā pae ikehu a kāpae i ka hiamoe e:

• noho hydrated pono
• e hoopau ana kupono
• e hoʻemi ana i ka nui o nā meaʻai i ʻai ʻia i hoʻokahi pāina hoʻokahi
• ka loaʻa ʻana o ka hiamoe maikaʻi
• hoʻoikaika kino mau
• ka palena ʻana a i ʻole ka hōʻalo ʻana i ka ʻalekohola
• Hoʻololi i ka ʻai ʻana o ka caffeine
• e ʻai ana i nā meaʻai maikaʻi no kou ʻōpū, kō kō, nā pae o ka insulin, a me kou lolo - e laʻa me nā mea momona, nā kōpona momona a me nā momona maikaʻi.

ʻO ka papaʻai kaulike e hoʻopili ana i nā meaʻai e like me nā mea kanu, nā kīʻaha piha, a me nā iʻa momona momona e hoʻonui i ka ikaika hoʻomau. E hoʻāʻo e hoʻohui i nā nati, nā ʻanoʻano, a me ka aila ʻoliva i loko o kāu mau meaʻai.

Ke pale nei i ka nui o ke kō a me ka ʻai ʻana i ka liʻiliʻi, hiki ke kōkua i ka ʻai pinepine ʻana.

ʻO ka luhi ma hope o ka pāʻina he maʻamau loa ia

Inā ʻoe e luhi ma hope o ka pāʻina ʻana, aia ka manawa kūpono ʻo ka pane wale ʻana o kou kino i nā loli biochemical āpau i hopena ʻia e ka digestion. I nā huaʻōlelo ʻē aʻe, he maʻamau maʻamau.

Eia nō naʻe, inā he disruptive a i ʻole ka hoʻololi ʻana i kāu ʻano nohona ʻaʻole kōkua ia, ʻaʻole paha ʻeha e kamaʻilio me kāu kauka a i ʻole e ʻimi i ke kōkua mai kahi dietitian.

Hoʻopaʻa Meaʻai: Nā Mea ʻai e Kuʻi i ka Luhi