No ke aha mākou e loaʻa ai ke kaumaha a pehea e hoʻopau ai i kēia manawa

Anter

• Nānā no

I ka wā e pili ana i ke kaumaha, he lāhui mākou i ke kaulike. Ma kekahi ʻaoʻao o ka pālākiō ka 130 miliona ʻAmelika - a ʻoi aku ka mea nui, ʻo ka hapalua o nā wahine ma waena o nā makahiki o 20 a me 39 - he nui ke kaumaha a i ʻole ka momona. Ma ka ʻaoʻao ʻē aʻe ko mākou hui pū ʻana e haʻalele i ka hiki ke pili ka pilikia iā mākou (a ʻae, ʻo ʻoe paha) pākahi. Ua ʻike nā kānaka a pau aia mākou i waena o kahi pilikia obesity; ʻAʻole mākou manaʻo e hiki iā mākou ke lilo i ʻāpana o ia mea. I loko o kahi ana noi e ka International Food Information Council Foundation, he hapakolu o ka poʻe i kaupaona (ʻo ia hoʻi he helu kino ko lākou, a i ʻole BMI, o 25-29), i ʻōlelo lākou aia ma kahi kaupaona kūpono. ʻOi aku ka haʻalulu, kokoke i ʻekolu hapahā o ka poʻe i kūpono i ka hoʻokaʻawale ʻana o ka momona (BMI o 30 a ʻoi aku paha) manaʻoʻiʻo he kaumaha wale lākou.

ʻAʻole hiki ke hoʻokō i kēia pilikia kaumaha ke hoʻopuka i ka pilikia nui: "Ke alakaʻi nei ka momona i ka maʻi diabetes, ka maʻi cardiovascular a me ka maʻi kanesa, e inoa wale i kekahi mau pilikia olakino koʻikoʻi," wahi a Thomas Wadden, Ph.D., pelekikena o NAASO, The Obesity Society, ʻo ka hui ʻepekema alakaʻi i hoʻolaʻa ʻia i ke aʻo ʻana i ka momona. ʻO ka ʻoiaʻiʻo, e like me ka Centers for Disease Control and Prevention (CDC) ma Atlanta, ʻoi aku ka nui o ka momona i ka puhi paka ke kumu nui o ka make hiki ke pale ʻia.

No ke aha mākou i momona ai?

Ke waiho nei ʻo Shape i kēlā nīnau i nā mea noiʻi obesity poʻokela o ka ʻāina, ua kuhikuhi lākou i ʻewalu mau kumu nui, ma lalo, ke kau nei ko mākou unahi i nā kiʻekiʻe kiʻekiʻe. ʻOi aku ka maikaʻi, hāʻawi lākou iā mākou i ka ʻili i ka mea e hana ai e hoʻohuli i ke ʻano. Inā makemake ʻoe e hāʻule i 10 paona a i ʻole 50 paona, aia kāu hoʻolālā no ka kūleʻa ma kēia mau ʻaoʻao ʻeono. Ma mua o ka holo wikiwiki ʻana e hoʻokō i kēia mau hoʻolālā akamai, akā, e hoʻolilo i kekahi mau minuke e lawe i ka nīnau ma ka ʻaoʻao 187. Ma ka ʻike ʻana i kou ʻano hoʻemi kaumaha, e hoʻonui ʻoe i kou manawa e pili ai i kahi papahana hoʻemi kino. A, i ka wā e hoʻokuʻu ai i kēlā mau paona hou no ka maikaʻi, ʻo ia ka mea nui loa.

1. Ke hoʻohana nei mākou i kā mākou mau genes i kumu.

Hoʻopiʻi ka hapa nui o ka poʻe i ka loaʻa ʻana o ke kaupaona i kā lākou DNA, a loaʻa iā ia kekahi mau pono - akā ʻaʻole ia wale nō, a i ʻole ke kumu nui. "Ke hana nei nā genes i ke ʻano o ka puhi ʻana o kou kino i nā calorie a mālama i ka momona, a no laila e kōkua i ka hoʻoholo ʻana i kou hiki ke lilo i ke kaumaha a i ʻole ka momona," wahi a Wadden, ʻo ia hoʻi ka luna o ka Center for Weight and Eating Disorders ma ke Kula ʻo University of Pennsylvania. o ka laau lapaau. ʻO ka hewa nui aʻe ma mua o kā mākou chromosomes, e ʻōlelo ka poʻe loea, ʻo kā mākou ʻano, ʻo ia hoʻi nā koho ola maikaʻi ʻole a mākou e hana ai. "Ua like ia me ka hoʻoili ʻana i ka hale. Ua hāʻawi ʻia iā ʻoe ka hale a me ka ʻāina, akā hiki iā ʻoe ke hoʻoholo pehea ʻoe e makemake ai e hoʻolaʻa hou iā ia, "wahi a Linda Spangle, RN, he kumu aʻo kaumaha ma Broomfield, Colo., A me ka mea kākau o 100 mau lā o ke kaumaha (Sunquest Media, 2006). "Pēlā nō, ʻoiai inā ua hoʻoili ʻoe i kahi ʻano i ka loaʻa ʻana o ke kaumaha, ʻo ʻoe ka mea nāna e koho e pili ana pehea ʻoe e ʻai ai a hoʻoikaika ai."

He aha kāu e hana ai i kēia manawa

E hōʻole i ka ʻae ʻana i ka hoʻoilina e pale iā ʻoe mai ka hoʻoponopono ʻana i kāu mau meaʻai a me nā hana hoʻoikaika kino i hiki iā ʻoe ke hoʻemi i lalo. He ʻoiaʻiʻo ʻaʻole ʻoe e lilo i ka nui 2, akā hiki iā ʻoe ke lilo i ke kaumaha. Hōʻike nā noiʻi ʻo ka hoʻokahe wale ʻana i ka 5-10 pakeneka o kou kaumaha o kēia manawa hiki ke hoʻohaʻahaʻa i ke kahe koko a he hopena koʻikoʻi i kou pilikia o ka maʻi puʻuwai a me ka maʻi diabetes. He 9-18 paona ia no ka wahine he 180 paona kona kaumaha.

2. Ke ʻai pinepine nei mākou.

ʻAʻole i lōʻihi ka wā ma mua, ʻo ka lāʻau lapaʻau kahi i ʻohi ai ʻoe i nā lāʻau lapaʻau a ʻo ka hale hoʻokele kinoea kahi āu i hoʻopiha ai i kāu kaʻa. I kēia lā hiki iā ʻoe ke loaʻa iā M&M me kāu lāʻau lapaʻau a hānai i kou ʻōpū ke hoʻopiha ʻoe i kāu pahu. "Ua lilo ka ʻai i mea leʻaleʻa. Ua nalowale kona mana e hōʻailona i kahi hanana kūikawā, hoʻomāʻona i ka pōloli maoli a lawelawe paha i kahi kumu meaʻai," wahi a Wadden. Eia kekahi, ʻo ka hapa nui o nā mea a mākou e hopu ai i ka hele ʻana he mau meaʻai i hoʻopaʻa ʻia, e ʻoi aku ka nui o ka momona, ke kō a me nā calorie a he mea kōkua nui i ka loaʻa ʻana o ke kaumaha."ʻO ka hapa nui o kēia mau meaʻai ʻaʻole i loaʻa ka waiwai kūpono a i ʻole ka fiber, no laila ʻaʻole ʻoe e māʻona inā ʻaʻole ʻoe e ʻai i nā lawelawe nui," wahi a Lisa Young, Ph.D., RD, he kumu aʻoaʻo o ka meaʻai ma New York University, a me ka mea kākau o The ʻO Portion Teller (nā puke ala Morgan, 2005).

He aha kāu e hana ai i kēia manawa

Pono kāu ʻai i kēlā me kēia lā i nā meaʻai ʻekolu a ʻelua mau meaʻai māmā, no-iod. No kahi wahine e hoʻāʻo nei e mālama i kona kaupaona, aia ma kahi o 2,000 cal-ories i ka lā. Inā ʻoe e hoʻāʻo e lilo i ke kaumaha, e ʻoki i kēlā helu me 300-500 calories. ʻO kahi ala maʻalahi e ʻoki i nā calorie: "E ʻai i nā meaʻai liʻiliʻi i hana ʻia (e noʻonoʻo i ka pahū, nā kuki a me nā keke) - ʻoi aku ka kiʻekiʻe o ka momona a me ke kō - a ʻoi aku ka nui o nā huaʻai hou a me nā huaʻai a me nā kīʻaha holoʻokoʻa," wahi a Young. ʻO kekahi kumumanaʻo koʻikoʻi e hana no ka poʻe i lilo ka paona a mālama iā ia no ka maikaʻi. ʻOi aku ka leo nui o nā mea ʻai maikaʻi ʻole i ke kāhea ʻana i kou inoa ke pōloli ʻoe.

3. Ke ʻai nei mākou i nā ʻāpana nui aku.

Mai ka makahiki 1970, ua hoʻonui ʻia ka nui o nā ʻāpana no kēlā me kēia meaʻai i hoʻopaʻa ʻia koe wale ka berena - ʻo kekahi ma kahi o 100 pakeneka. "ʻOi aku ka nui o nā ʻāpana hale ʻaina, a ke ʻai pinepine nei mākou i waho no ka maʻalahi," wahi a Young. Hōʻike ka noiʻi e lilo ana mākou ma kahi o 50 pākēneka o kā mākou moʻohelu kālā meaʻai e ʻai ana ma waho o ka home i ka hoʻohālikelike ʻia me 30 pākēneka ma kahi o 20 mau makahiki i hala. ʻO ka ʻai ʻana i nā ʻāpana nui ʻoi aku ka nui o kā mākou ʻai ʻana i ka nui o nā calorie - 400 mau keu calories i kēlā me kēia kanaka i kēlā me kēia lā mai ka makahiki 1980, ʻoiaʻiʻo. Minamina, ʻo ka hapanui o mākou ʻaʻole mālama i kā mākou calorie o kēlā me kēia lā. ʻO ka hopena, ʻoi aku ka nui o nā calorie ma mua o kā mākou hana ʻana a loaʻa ke kaumaha ma ke kaʻina hana. "Aia kahi ʻano maʻalahi no ka mālama ʻana i ke kaumaha: Inā ʻaʻole ʻoe makemake e hoʻopaʻa i nā paona ʻē aʻe, mai ʻai ʻoe i nā calorie hou aʻe ma mua o kou puhi ʻana ma o ka hoʻoikaika kino a me ka hana i kēlā me kēia lā," wahi a Young.

He aha kāu e hana ai i kēia manawa

ʻAʻole ka manaʻo o ka ʻai iki ʻana e pono ʻoe e pōloli a i ʻole nele. Nui a hewahewa nā ala e hōʻemi ai i nā ʻāpana:

E kākau i kāu mea e ʻai ai.

Hōʻike nā haʻawina e hoʻohaʻahaʻa mākou i kā mākou calorie e like me ka 20-50 pakeneka. ʻO ka mālama ʻana i kahi puke moʻolelo meaʻai ʻo ia ke ala maikaʻi loa e hoʻonui ai i ka ʻike i ka mea a me ka nui o kāu e ʻai ai - a e mālama iā ʻoe i ke kuleana no ka mea e komo i loko o kou waha. ʻAʻohe mea e noʻonoʻo i ka manawa ʻelua e pili ana i ke kiʻi ʻana i kēlā donut glazed lua ma mua o ka ʻae ʻana i ka palapala āu i hana ai. (Hiki iā ʻoe ke komo i nā meaʻai āu e ʻai ai a nānā i kāu mau calorie ma ishape.com/diary/MealsViewAction, kahi e ʻike ai ʻoe i ka ʻike nutritional ʻoi aku ma mua o 16,000 generic a me nā inoa inoa inoa.)

Loaʻa i nā meaʻai liʻiliʻi. "Hiki i ka hapa nui o ka poʻe ke mālama iā lākou iho inā hoʻemi lākou i ka nui o ka meaʻai a lākou i ʻai ai," wahi a Phil Wood, Ph.D., ka luna o ka māhele o ka genomics ma ke Kulanui o Alabama ma Birmingham a me ka mea kākau o How Fat Works (Harvard). University Press, 2006). Ke hoʻomākaukau nei i kāu mau meaʻai ma ka home, ma mua o ka hilinaʻi ʻana i ka lawe ʻana, hāʻawi iā ʻoe i ka nui o ka kaohi. E hoʻopiha wale i kāu pola a pā paha me kahi ʻai liʻiliʻi iki i kēlā me kēia pāʻina. No ka loaʻa ʻana o kahi manaʻo ʻoi aku ka pololei o ka lawelawe kūpono ʻana, e hoʻohana i nā kīʻaha ana a me kahi pālākiʻai: No ka laʻana, ʻo ka lawelawe ʻana i ka laiki, he hapalua kīʻaha ia. ʻo ka lawelawe ʻana i ka pipi, puaʻa a moa paha he 3 auneke.

E ʻike i ka hale ʻaina. Hoʻomaopopo nui ʻia nā papa ʻaina ʻaina a paʻa pinepine i ka aila a me ka waiūpaka, ka mea e ʻūlū i nā calorie. I kēlā mau manawa ke ʻai ʻoe i waho, mai makaʻu i ka noi ʻana i nā noi kūikawā: E noi i ka mea lawelawe e lawelawe i nā lole a i ʻole nā ​​mea ʻono ma ka ʻaoʻao a i ʻole e pani i kahi salakeke a i ʻole ka lawelawe ʻana i nā mea kanu no nā french fries. I mea e hōʻemi ai i ka hoʻowalewale e hoʻomaʻemaʻe i kāu pā, e hoʻokomo i ka hapalua o kāu mea i loko o kahi ʻeke ʻīlio ma mua o ka lawe ʻia ʻana mai i ka papa. Inā hiki, e hoʻoholo ma mua i kāu mea e kauoha ai e pale aku i ka hoʻowalewale ʻia e nā mea ʻike a me nā ʻala o nā meaʻai paʻakikī. No nā hale ʻaina kaulahao, e nānā i kā lākou pūnaewele no ka ʻike meaʻai; no nā hale ʻāina liʻiliʻi, e kāhea i mua a nīnau e pili ana i ka papa kuhikuhi (hiki iā lākou ke leka uila iā ʻoe i kahi kope).

Mālama i nā mea liʻiliʻi Mai ʻokiʻoki i nā meaʻai punahele o nā calorie kiʻekiʻe; ʻO ka hana ʻana pēlā e hoʻonohonoho wale i kahi pōʻai kahi āu e hoʻonele ai iā ʻoe iho, a laila e hoʻomāhuahua. Akā, e ho'ēmi pinepine iā lākou i nā'āpana liʻiliʻi. Ma mua o ka noʻonoʻo "ʻAʻole hiki iaʻu ke ʻai hou i ka ʻai kalima kuki," e hoʻolālā e loaʻa i kahi cone kao keiki i hoʻokahi manawa i ka pule. Pēlā e pili ai ka ʻiʻini, ʻike ʻoe i ke ala kūpono e hoʻoiho ai.

4. Ke ʻai nei mākou i ke kō he nui loa.

"ʻO kekahi o nā hoʻololi nui i kā mākou lako meaʻai i nā makahiki he 40 i hala iho nei ʻo ia ka hoʻokomo ʻana i ka kiʻekiʻe fructose corn syrup (HFCS)," wahi a Wood. I kēia lā, ʻoi aku ka nui o ka HFCS ma mua o 40 pakeneka o nā mea ʻono caloric i hoʻohui ʻia i nā meaʻai a me nā mea inu - a aia ia i nā mea āpau mai ka soda a me ka yogurt hau i ka berena a me ke ketchup. Ka pilikia? Paipai ʻo HFCS i ka ʻai nui no ka mea ʻaʻole hiki ke hoʻāla i nā ʻelele kemika pono e haʻi i ka lolo ua piha ka ʻōpū, wehewehe ʻo Susan M. Kleiner, Ph.D., RD, kahi mea hānai haʻuki a me ka mea nona ka High Performance Nutr ma Mer-cer Island, Wash . "Me ka ʻole o kēia mau ʻelele, ʻaʻohe mea e hoʻopau ai i kou makemake. Hiki iā ʻoe ke lawe i 300 mau kalori, a e ʻike iki kou kino ua hoʻopau ʻoe i kekahi mau calorie." ʻO ka ʻoiaʻiʻo, hōʻike ka noiʻi i ka hoʻonui ʻia o ka hoʻohana o ka HFCS ma kēia ʻāina - i ka makahiki 1970, ua ʻai mākou pakahi i ka hapalua paona o kēlā me kēia makahiki a i ka 2001, ʻai mākou i ka 63 paona i kēlā me kēia makahiki (ʻo ia ka 313 calories i kēlā me kēia lā!) - ʻike maoli i ka piʻi wikiwiki o ka momona. ʻAʻohe kānalua i ka manaʻo o ka poʻe akamai he kuleana ko HFCS.

He aha kāu e hana ai i kēia manawa

E heluhelu i nā lepili e mālama i nā meaʻai me nā kiʻekiʻe kiʻekiʻe o ka HFCS mai kāu kaʻa kūʻai - a me kou waha. Inā papa inoa ʻia ʻo HFCS ma ka helu ʻelua a ʻelua paha ma ka lepili, e nānā i ka pakuhi e pili pū me nā mea e ʻike ai i ka nui o ke kō i loko o ka meaʻai. Inā he gram a ʻelua wale nō ia, mai hopohopo. "Akā inā loaʻa iā ia he 8 a ʻoi aku ka nui o ke kōpaʻa a ʻo HFCS kekahi o nā meaʻai mua ʻekolu, kūʻai i kahi mea ʻē aʻe," wahi a Kleiner. No ka mea, ma kahi o ʻelua hapakolu o nā HFCS a pau i ʻai ʻia ma ʻAmelika Hui Pū ʻIa mai nā mea inu, ʻo ia ka wahi mua āu e ʻoki ai (ʻo ka 12-auneke kōpaʻa he 13 teaspoon o HFCS).

5. ʻAʻole lawa kā mākou neʻe ʻana.

"I nā 25-30 mau makahiki i hala iho nei, ua hele mākou mai kahi hoʻokele waiwai lawelawe [hele wāwae, neʻe, hāpai ʻana] i kahi hoʻokele waiwai ʻike [hoʻokumu ʻia ma kā mākou mau papa ʻaina] - a me kēlā me kēia holomua ua lilo mākou i mau kauā," Wadden wehewehe. ʻO nā mea hoʻopakele hana e like me nā mana mamao, nā elevators a me nā ala hele wāwae ma nā mokulele he ʻāpana wale nō ia o ka pilikia. "Inā he kākau ʻōlelo piha ʻoe i ka makahiki 1960, a ua hele ʻoe mai kahi mīkini paʻi lima a i kahi ʻōnaehana huaʻōlelo, ua loaʻa iā ʻoe he 10 paona i hoʻokahi makahiki mai kēlā hoʻololi hoʻokahi," wahi a Wadden. ʻAʻole wale nā ​​kamepiula ke kuni nei mākou i nā calori liʻiliʻi; hoʻohana mākou i kahi manawa hou aku i nā kaʻa ma kahi o ka hele wāwae e hana i nā hana mamao. "ʻAʻole i hoʻolālā ʻia nā kauhale he nui no ka poʻe hele wāwae a i ʻole e mālama mau iā mākou," i ʻōlelo ʻia ʻo Eric Ravussin, Ph.D., he polofesa ma Pennington Biomedical Research Center ma Baton Rouge, La. ʻO ka hopena: Hoʻonui mākou i ka manawa i kā mākou noho a emi ka manawa ma ko makou mau wawae.

He aha kāu e hana ai i kēia manawa

Hele i waho a hoʻoikaika kino. Wahi a ka CDC, ʻoi aku ma mua o 60 pākēneka o mākou e hoʻoikaika kino ʻole a 25 mau pākēneka holoʻokoʻa e hoʻoikaika kino ʻole. I mea e pau ai ka hemahema o ka hana i loko o kā mākou honua hana a me ka uila i ka honua, pono ka hana maʻamau. Hoʻomaʻamaʻa nā papa hana Cardio-vascular i ka momona o ke kino a me nā calories; ʻO ka hoʻoikaika ʻana i ka ʻiʻo, e like me ka hoʻomaʻamaʻa ikaika, kōkua i ka hoʻoikaika ʻana i ka metabolism lohi. No kēlā me kēia paona o ka ʻiʻo āu e kūkulu ai, e puhi ana kou kino ma kahi o 50 mau calorie hou i ka lā.

ʻO ke kumu nui loa ʻaʻole mākou e neʻe: nele i ka manawa. ʻO ka mea kupanaha, ʻoiai ua maʻalahi ka maʻalahi o ko mākou ola, ke lohi nei mākou i nā hola hou aku ma ka hana a me ka hoʻopili ʻana i nā mea āpau āpau - ʻohana, nā hana a me nā hoʻoikaika kino - a puni ia.

ʻAʻole naʻe ia e ʻōlelo, ʻaʻole hiki iā ʻoe ke hoʻohui i ka neʻe i kou ola i kēlā me kēia lā. ʻO ka hoʻopunipuni ka hoʻoheheʻe ʻana iā ia ma ka hana ʻana i nā tweaks liʻiliʻi. ʻO ka mea maʻalahi ke hana, ʻo ka hele wāwae a i ʻole ke kaʻa kaʻa ma mua o ke kaʻa ʻana i kēlā me kēia manawa āu e hiki ai. E hoʻāʻo hoʻi e hoʻihoʻi i kāu kaʻa kalepa i ka hale kūʻai (ma kahi o ka waiho ʻana i ke kahua kaʻa), lawe i nā mea i luna i kēlā me kēia manawa āu e pono ai ma kahi o ke kau ʻana iā lākou no kahi huakaʻi nui, kau i ke kelepona kaula ʻole ma hope o kēlā me kēia kelepona ʻana ma kahi o ka waiho ʻana. ma ka papa ʻaina kope no ke kiʻi maʻalahi a, kahi manaʻo maʻamau e hāpai hou, e lawe ana i nā ʻanuʻu ma kahi o ka ʻeleweka a i ʻole ka escalator. "I ka lā, i ka lā i waho, kuni kēia mau hoʻololi liʻiliʻi i nā calorie i hiki ke hoʻopakele iā ʻoe mai ka kau ʻana i nā paona i nā makahiki," wahi a Wood.

ʻAʻole pono ka pohō kaumaha i nā hola ma ke keʻena haʻuki a ma ke ala holo. ʻO Glenn Gaesser, Ph.D., ka luna o ka papahana kinesiology ma ke Kulanui o Virginia ma Charlottesville, ke aʻo nei e hana ma kahi o 150-200 mau minuke o ka cardio i hoʻokahi pule - e haki ana i 20-30 mau minuke i ka lā - a me ka ikaika. hoʻomaʻamaʻa ʻekolu manawa i ka pule. (E hoʻāʻo i kā mākou hoʻomaʻamaʻa calorie 20 mau minuke ma ka ʻaoʻao 190, kūpono no ka crunched manawa no ka mea hiki iā ʻoe ke hana ma ka home.)

6. Ke ʻai nei mākou ke pololi ʻole mākou.

He mea maʻamau ka hoʻohana ʻana i ka meaʻai e hoʻomāʻona i ka manaʻo ma mua o ka ʻōpū. ʻO ka ʻoiaʻiʻo, ʻo 75 ka nui o ka ʻai nui i hoʻoulu ʻia e nā manaʻo - a, ʻaʻole he mea kupanaha, ʻoi aku ka maʻalahi o nā wahine, e like me Spangle. "ʻAi mākou ke kaumaha, luuluu, luhi a koʻikoʻi paha," i ʻōlelo ʻo ia. "Ma ke ʻano he hopena, ua nalowale kā mākou pili ʻana me ka manaʻo o ka wī."

He aha kāu e hana ai i kēia manawa

ʻO ka hana mua i ka hoʻokahuli ʻana i ka ʻai naʻau ke hoʻomaopopo nei iā ia. E ho'āʻo i kēia hana: Ma mua o ka ʻai ʻana i kekahi mea, e hoʻomaʻamaʻa i ka nīnau no ke aha ʻoe e ʻai ai ia mea, ʻōlelo ʻo Ann Kearney-Cooke, Ph.D., he kanaka psychologist a me ka luna o ka Cincinnati Psychotherapy Institute. "E nīnau iā ʻoe iho: 'Pololi kino wau a ʻai paha au no kekahi kumu ʻē aʻe?'" Inā pōloli maoli ʻoe, a laila e ʻai i mua. Akā inā no ka huhū ʻoe i kāu kāne a i ʻole koʻikoʻi ʻia e ka palena manawa hana, e haʻi iā ʻoe iho e pono ʻoe ke kali 15 mau minuke ma mua o ka ʻai ʻana i kēlā meaʻai māmā. ʻO ka maʻa mau ka makemake e ʻai i kēlā manawa. Inā ʻaʻole, e ʻae ʻoe iā ʻoe iho e loaʻa i kekahi mea. Loaʻa paha, ma ia manawa, e ʻai liʻiliʻi ʻoe no ka mea ʻo ka manawa kali e mālama iā ʻoe mai ka hoʻokuʻu ʻana i kekahi mea a me nā mea āpau i loko o kou waha. ʻO kahi hana ʻē aʻe inā makemake ʻoe i kahi meaʻai: E hoʻomaʻamaʻa iā ʻoe iho i nā ʻano ʻē aʻe ma mua o ka ʻai ʻana, e like me ka heluhelu ʻana i kāu puke punahele a me ka makasina. Hiki iā ʻoe ke mālama i nā mea heluhelu kahi e mālama ai i ka meaʻai, no laila ke wehe ʻoe i ke kīʻaha e hoʻomanaʻo ʻoe e kiʻi i kēlā a ʻaʻole nā ​​ʻōpala.

7. ʻO kā mākou pae koʻikoʻi ma o ka hale.

"ʻOi aku ka pīhoihoi o nā wahine i kēia lā ma mua o ka hāʻawi mau ʻia ʻana o ka ʻōlelo i ka nui o kā mākou hana ʻana, ʻoi aku ka maikaʻi o ko mākou ola," wahi a Kearney-Cooke. "ʻO ka hopena, he nui ka poʻe o mākou e holo a puni ʻole a lawe nui i ka lā hoʻokahi." Ua ʻike ʻia kahi noiʻi hou a ka Pew Research Center, kahi koho balota manaʻo lehulehu a me ka noiʻi ʻepekema pilikanaka ma Wakinekona, D.C., he 21 pakeneka o ka poʻe i manaʻo pinepine ʻia e ʻōlelo pinepine lākou i ka ʻai nui a ʻōlelo ʻia he 25 pākēneka e makemake lākou e ʻai i ka meaʻai ʻōpala. ʻAʻole wale ʻoe e lilo i kou hiki ke hana i nā koho olakino ke maʻalahi ʻoe, akā ke heʻe ʻoe, hoʻowahāwahā ʻoe iā ʻoe iho a laila manaʻo paha ʻoe ʻaʻole pono kāu mau hoʻāʻo. Hoʻohui ʻia, nā huaola i hana ʻia ke pilikia ʻoe i ke kino e mālama i ka momona, keu hoʻi i ka midsection.

He aha kāu e hana ai i kēia manawa

ʻOi aku ka maʻalahi ma mua o ka hana ʻana, akā e hoʻāʻo e hana i nā mea ʻē aʻe i ka wā e hoʻonāukiuki ai ke koʻikoʻi e ʻai i nā hits: Hele a puni ka palaka, nānā i nā reruns o nā Hoa a ʻeli paha i ka māla - nā mea āpau e ʻoluʻolu ai ʻoe. "Pono ʻoe e loaʻa nā mea ʻē aʻe e nānā i mua ma waho o ka meaʻai," wahi a Kearney-Cooke. ʻO kēlā ʻōlelo, inā ʻo ia ka manawa no ka ʻai ʻai, pono ʻoe e koho i nā munchies kūpono. Ua loaʻa i nā kānaka noiʻi ma ka Institute of Technology Massachusetts ma Cambridge, Mass. Hiki iā ʻoe ke hoʻonui i ka serotonin, maikaʻi maikaʻi ke kino, noho-mālie ke kino, ma o ka loaʻa ʻana o kahi meaʻai māmā starchy i loaʻa a ʻaʻohe paha protein. "Me ka ʻole o ke serotonin hiki iā ʻoe ke huhū, huhū a huhū hoʻi," i wehewehe ai ʻo Judith Wurtman, Ph.D., ka mea noiʻi noiʻi alakaʻi. ʻO kāu mau ʻohiʻohi ʻoi loa me nā ʻōwili sushi veggie, nā pōpō laiki, kahi ʻuala i hoʻomoʻa ʻia a i ʻono paha.

8. Ua nele makou i ka hiamoe.

Me ko mākou ola hele-go-go, pinepine mākou i ka hiamoe i mea e ʻomi ai i nā mea a pau. ʻoi aku ma mua o hoʻokahi hola i ka pō, "wahi a Ravussin, ka mea e hoʻopaʻa naʻau i ke kumu a me ka moleola o ka momona. ʻO kahi noiʻi i mālama ʻia ma Case Western Reserve University ma Cleveland i ʻike ai, ma ka awelika, ʻo nā wahine e hiamoe ana he ʻelima mau hola a ʻoi aku paha i ka pō he 32 pākēneka ka nui o ke kaupaona ʻana a he 15 pākēneka ka nui o ka momona ma mua o ka poʻe i loaʻa he ʻehiku mau hola. . ʻO kekahi noiʻi hou mai Laval University ma Quebec, Kanada, e hōʻike ana he mea kōkua nui ka hiamoe. Ua aʻo nā mea noiʻi ma kahi o 750 poʻe no 10 mau makahiki a ʻike ʻia ʻo nā wahine i hiamoe ʻeono a ʻehiku mau hola i ka pō he 11 paona plumper ma mua o ka poʻe i snooze ʻehiku a ʻewalu hola. Hoʻohui, hōʻike nā noiʻi ma mua i kahi hui ma waena o ka manawa hiamoe liʻiliʻi a me ka nui o kaʻai.

He aha kāu e hana ai i kēia manawa

E kiʻi i ka maka maka hou ma ka hele ʻana i kahi hiamoe ma mua. I ka wā mua he paʻakikī paha e hiamoe ma mua o kou manawa maʻamau, akā ma hope o hoʻokahi pule e maʻa kou kino iā ia. No ke kōkua ʻana iā ʻoe e kunou, e hoʻopau i ka caffeine a i ʻole ka waiʻona ma kahi o ʻehā mau hola ma mua o ka moe ʻana. E ala a e moe i ka manawa like i kēlā me kēia lā (ʻoiai i nā hopena pule), e hōʻoia i ka maʻalili a me ka pōʻeleʻele o kou lumi moe, a e hana i kahi mea hoʻomaha - e like me ka ʻauʻau mehana a i ʻole ka hoʻolohe ʻana i nā mele mālie - ma mua o ka huli ʻana. pono i ka poʻe i kahi ʻelua a ʻekolu paha hola e hoʻomaha ai ma waena o ka ʻeleu o ko lākou lā a me ka manawa a lākou e hiamoe ai hiki iā lākou ke hiamoe.

Nānā no