Paipai nā meaʻai kaulana i ka ʻai liʻiliʻi akā pinepine. Manaʻo ʻia e kōkua i ka hoʻoponopono ʻana i ka ʻai a me ke kaumaha. Eia nō naʻe, hōʻike nā haʻawina hou i ka ʻaoʻao ʻē aʻe - ʻoi aku ka nui o kā mākou ʻai ʻana, ʻoi aku ka kiʻekiʻe o ka nui o ka momona. No laila pehea ʻoe e ʻai pono ai?
ʻO ka puʻupuʻu hou e koi iā mākou e ʻai "ma ka hele" a i ka wā hiki iā mākou. ʻIke ʻia ʻo ka ʻai ʻana i ka wā e pono ai, hoʻopau mākou i ka hana o ka "biological clock" (circadian rhythms) o ke kino.1. Ua loaʻa kēia hopena e Gerda Pot, he loea i ka diabetology a me ka ʻepekema meaʻai mai King's College London. "He nui nā kaʻina hana e pili ana i ka digestion, metabolism, appetite, e hilinaʻi i nā mele circadian," wahi āna. "ʻO ka ʻai ʻana i waho o ka uaki e hoʻonui i ka pilikia o ka hoʻomohala ʻana i ka mea i kapa ʻia ʻo metabolic syndrome (kahi hui pū ʻana o ka momona, hypertension a me ke kō koko kiʻekiʻe), ʻo ia hoʻi e pili pū me ka piʻi nui o ka maʻi diabetes a me ka maʻi cardiovascular."
ʻOiai inā ʻoe e ʻai pinepine a liʻiliʻi, e like me ka ʻōlelo a ka poʻe meaʻai meaʻai, ʻaʻole ia e kōkua iā ʻoe e lilo i ke kaumaha, akā, e kōkua ia i ka momona.
ʻO ke ʻano maʻamau - 3 mau manawa i ka lā - ʻaʻole kōkua i ka lilo ʻana i ke kaumaha inā ʻai ʻoe i nā meaʻai kiʻekiʻe-calorie.
No laila pehea e hana ai?
ʻEkolu mau kumu o ka meaʻai maikaʻi
Ua aʻo ʻo Gerda Pot a me kāna mau hoa hana i nā meaʻai kaulana, ua hiki i ka hopena i mea e lilo ai ke kaumaha, ua lawa ia e hahai i ʻekolu mau lula. Pono kēia i kahi hoʻoikaika. Akā ʻaʻole ia he mea hiki ʻole.
ʻAi ma kahi papa manawaʻaʻole i ka wā i loaʻa iaʻu kahi minuke kaʻawale. E hoʻoponopono i ka ʻai ʻana i ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻai i ka manawa like i kēlā me kēia lā. E ho'āʻo ʻaʻole e ʻai ma mua o ka moe ʻana a pale aku i nā meaʻai kiʻekiʻe-calorie a me nā haʻalulu wikiwiki i ke ahiahi.
E mālama i kāu mau calorie. Pono ʻoe e ʻai i ka liʻiliʻi ma mua o ka hoʻolilo. Inā i kēlā me kēia lā i ka manawa like he pasta a me ka palaoa a noho ma ke keʻena i ka lā āpau ma ka papaʻaina, ʻaʻole kēia e hoʻopakele iā ʻoe mai ke kaumaha nui. Pono ka ʻaina ahiahi ma kahi o 3 mau hola ma mua o ka moe.
E ho'ēmi i ka calorie i ka lā a pau. Ua hōʻike ʻia nā wahine momona i ʻai i nā calorie i ka ʻaina kakahiaka ma mua o ka ʻaina ahiahi e hoʻemi wikiwiki i ke kaumaha a mālama i ke kiʻekiʻe o ke kō koko.
ʻOi aku ka maikaʻi o ka ʻai piha i ka manawa like ma mua o ka ʻai pinepine ʻana i nā manawa like ʻole o ka lā
ʻOi aku ka maikaʻi o ka ʻai piha i ka manawa like ma mua o ka ʻai pinepine ʻana i nā manawa like ʻole o ka lā, no laila ʻaʻole hiki ke hoʻohaʻahaʻa ʻia ke koʻikoʻi o ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina ahiahi - kōkua lākou i ke aʻo ʻana i nā keiki e ʻai ma ka papa kuhikuhi.2.
I kekahi mau ʻāina, ua waiho ʻia kēia maʻamau e ka moʻomeheu ponoʻī. Ma Palani, Sepania, Helene, Italia, he mea nui ka ʻaina awakea, ka mea maʻamau me ka ʻohana a i ʻole nā hoaaloha. ʻIke pinepine ka poʻe Farani i ʻekolu ʻai i ka lā. Akā ʻaʻole pinepine nā kamaʻāina o UK i nā meaʻai maʻamau, e hoʻololi iā lākou me nā huahana i mākaukau a me ka meaʻai wikiwiki.
I ka manawa like, no ka poʻe Pelekania a me ʻAmelika, i ka hapanui o nā hihia, hoʻonui ka nui o nā calorie i ka lā (kahi ʻaina kakahiaka māmā a me ka ʻaina awakea). Ma Palani, ua ulu mua ke kūlana kū'ē, akā i nā makahiki i hala iho nei ua loli ke kūlana - ʻoi aku ka nui o ka makemake o ka poʻe Farani i nā pāʻina calorie kiʻekiʻe, kahi hopena maikaʻi ʻole i nā helu. No laila ka ʻōlelo "E ʻai i ka ʻaina kakahiaka iā ʻoe iho, kaʻana like i ka ʻaina awakea me kahi hoaaloha, a hāʻawi i ka ʻaina ahiahi i ka ʻenemi" pili nō.
1 G. Pot et al. "Chrono-nutrition: He loiloi o nā hōʻike o kēia manawa mai nā noiʻi ʻike e pili ana i nā ʻano o ka honua i ka manawa o ka lā o ka hoʻohana ʻana i ka ikehu a me kona hui pū ʻana me ka momona", Proceedings of the Nutrition Society, Iune 2016.
2 G. Pot et al. "Kaʻaiʻole a me nā hopena cardio-metabolic: nā hualoaʻa mai ka nānāʻana a me nā haʻawina hana", Nā hana o ka Nutrition Society, Iune 2016.