ʻO ka mea i ʻai i ka meaʻai ua kamaʻāina ʻo ia i ka pōʻai ʻino: ka pōloli, hoʻi hou, ʻai nui, hewa a me ka pōloli hou. Hoʻomāinoino mākou iā mākou iho, akā i ka wā lōʻihi, piʻi ke kaumaha. No ke aha he mea paʻakikī loa ka hoʻopaʻa ʻana iā ʻoe iho i ka meaʻai?
Hoʻohewa ka hui i ka puhi paka, ka waiʻona a me nā lāʻau lapaʻau, akā huli makapō i ka ʻai nui. Ke ʻai ke kanaka i ka hamburger a i ʻole ka pahu kokoleka, ʻaʻohe mea e haʻi iā ia: he pilikia kou, e ʻike i ke kauka. ʻO kēia ka pilikia - ua lilo ka meaʻai i lāʻau lapaʻau i ʻae ʻia e ka lehulehu. ʻO Mike Dow, psychotherapist, ka mea loea i ka hoʻopaʻa ʻana i nā mea hoʻohui, ʻōlelo ʻo ia he mea hoʻohui maikaʻi ʻole ka meaʻai.1
I ka makahiki 2010, ua ho'āʻo nā kānaka ʻepekema Scripps Research Institute ʻo Paul M. Johnson lāua ʻo Paul J. Kenny i nā ʻiole. - ua hānai ʻia lākou i nā meaʻai calorie kiʻekiʻe mai nā hale kūʻai. Hoʻokahi pūʻulu o nā rodents i hāʻawi ʻia i ka ʻai no hoʻokahi hola o ka lā, hiki i kekahi ke hoʻomoʻa iā ia a puni ka uaki. Ma muli o ka hoʻokolohua, ua mau ke kaumaha o nāʻiole mai ka hui mua i loko o ka laulā maʻamau. Ua lilo koke nā ʻiole mai ka hui ʻelua i ka momona a hoʻohui i ka meaʻai.2.
ʻO ka hiʻohiʻona me nā rodents e hōʻike ana ʻaʻole i hoʻemi ʻia ka pilikia o ka ʻai nui ʻana i ka nāwaliwali nāwaliwali a me nā pilikia naʻau. ʻAʻole loaʻa nā ʻiole i nā ʻeha o ka wā kamaliʻi a me nā makemake i hoʻokō ʻole ʻia, akā e pili ana i ka meaʻai e hana lākou e like me ka poʻe maʻamau i ka ʻai nui. ʻO ka ʻai nui ʻana i nā meaʻai kiʻekiʻe i ke kō a me ka momona i hoʻololi i ka kemika lolo o nā ʻiole, e like me ka cocaine a me ka heroin. Ua hoʻopau ʻia nā kikowaena leʻaleʻa. He pono kino e komo hou aku i ia mau meaʻai no ke ola maʻamau. ʻO ka loaʻa palena ʻole i nā meaʻai kiʻekiʻe-calorie ua hoʻohui i nā ʻiole.
ʻO ka meaʻai momona a me ka dopamine
Ke holo mākou i ka roller coaster, piliwaiwai, a i ʻole hele i kahi lā mua, hoʻokuʻu ka lolo i ka neurotransmitter dopamine, e hoʻoulu ai i nā manaʻo leʻaleʻa. Ke luhi mākou a hana ʻole, hāʻule nā pae dopamine. Ma ke kūlana maʻamau, loaʻa iā mākou nā dopamine haʻahaʻa, e ʻae iā mākou e manaʻo maikaʻi a hana maʻamau. Ke "hoʻonui" mākou i ka hanaʻana o kēia hormone me nā meaʻai momona, hoʻololi nā mea a pau. ʻO nā neurons i komo i ka synthesis o dopamine ua hoʻonui ʻia. Hoʻopau lākou i ka hana ʻana i ka dopamine e like me ka hana ma mua. ʻO ka hopena, pono mākou i ka hoʻoulu hou ʻana mai waho. ʻO kēia ke ʻano o ka addiction.
Ke ho'āʻo nei mākou e hoʻololi i kahi meaʻai olakino, haʻalele mākou i nā mea hoʻoikaika o waho, a hāʻule nā pae dopamine. Manaʻo mākou i ka lethargic, lohi a me ke kaumaha. Hiki ke ʻike ʻia nā hōʻailona o ka haʻalele maoli: insomnia, pilikia hoʻomanaʻo, impaired concentration a me ka ʻeha nui.
ʻO nā meaʻono a me ke serotonin
ʻO ka lua o ka neurotransmitter koʻikoʻi e pili ana i nā pilikia meaʻai he serotonin. ʻO nā kiʻekiʻe kiʻekiʻe o ke serotonin e hoʻomaha iā mākou, manaʻolana a hilinaʻi iā mākou iho. Hoʻopili ʻia nā haʻahaʻa serotonin haʻahaʻa me nā manaʻo o ka hopohopo, ka makaʻu, a me ka haʻahaʻa haʻahaʻa.
I ka makahiki 2008, ua aʻo nā kānaka ʻepekema ma ke Kulanui ʻo Princeton i ka hoʻohui ʻana i ke kō i nā ʻiole. Hōʻike nā ʻiole i nā ʻano like me ke kanaka: makemake i nā mea ʻono, hopohopo e pili ana i ka wehe ʻana i ke kō, a me ka makemake mau e ʻai.3. Inā piha kou ola i ke koʻikoʻi a i ʻole e loaʻa ana ʻoe i nā maʻi hopohopo, ʻoi aku ka haʻahaʻa o kou serotonin pae, a waiho ʻoe iā ʻoe i ke kō a me nā kalapona.
E ʻai i nā meaʻai e hoʻoulu ai i ka hana kūlohelohe o serotonin a i ʻole dopamine
ʻO nā huahana palaoa keʻokeʻo e kōkua i ka hoʻonui ʻana i ke kiʻekiʻe o ka serotonin: pasta, berena, a me nā huahana kō - nā kuki, keke, donuts. E like me ka dopamine, ʻo ka piʻi ʻana o ka serotonin e ukali ʻia e ka emi ʻana a ʻoi aku ka ʻino.
Hoʻoponopono meaʻai
ʻO ka hoʻohana nui ʻana i nā meaʻai momona a me ke kō e hoʻopilikia i ka hana kūlohelohe o serotonin a me dopamine i ke kino. ʻO ia ke kumu ʻaʻole pono ka hahai ʻana i ka meaʻai olakino. ʻO ka wehe ʻana i ka meaʻai ʻōpala mai ka meaʻai ʻo ia ka hoʻopaʻi ʻana iā ʻoe iho i kahi hoʻihoʻi ʻeha e mau ana no kekahi mau pule. Ma kahi o ka hoʻomāinoino ʻana iā ia iho, hāʻawi ʻo Mike Doe i kahi ʻōnaehana hoʻoponopono meaʻai e hoʻihoʻi i ka kemika kūlohelohe. Ke hoʻi hou nā kaʻina hana kemika i loko o ka lolo i ka maʻamau, ʻaʻohe pono o nā mea ʻono a me nā momona no ke olakino maikaʻi. E loaʻa iā ʻoe nā mea hoʻoikaika a pau mai nā kumu ʻē aʻe.
E hoʻokomo i nā meaʻai i kāu meaʻai e hoʻoulu i ka hana kūlohelohe o serotonin a i ʻole dopamine. Hoʻolaha ʻia ka hanauna serotonin e nā huahana waiu momona haʻahaʻa, laiki palaka, pasta palaoa holoʻokoʻa, buckwheat, ʻāpala a me nā ʻalani. Kākoʻo ʻia ka hana Dopamine e nā meaʻai e like me nā hua manu, ka moa, ka pipi wīwī, nā pīni, nā nati, a me ka eggplant.
Hana i nā hana e hoʻoulu ai i ka hana serotonin a me dopamine. ʻO ka hele ʻana i nā kiʻiʻoniʻoni a i ʻole ka ʻaha mele, ke kamaʻilio ʻana me kahi hoaaloha, ke kaha kiʻi ʻana, ka heluhelu ʻana, a me ka hele ʻana i ka ʻīlio hiki ke kōkua i ka hoʻonui ʻana i kou mau serotonin. Hoʻonui ʻia nā pae Dopamine e ka hula, haʻuki, hīmeni karaoke, nā leʻaleʻa e hauʻoli ai ʻoe.
E kāohi i kāu ʻai ʻana i nā meaʻai hoʻohui. ʻAʻole pono ʻoe e poina e pili ana i nā hamburgers, french fries a me ka macaroni a me ka paʻakai mau loa. Ua lawa ia e kaupalena i ka pinepine o kā lākou ʻai ʻana a nānā i ka nui o nā ʻāpana. Ke hoʻihoʻi ʻia nā kaʻina hana kemika, ʻaʻole paʻakikī ke hōʻole i ka meaʻai ʻōpala.
1 M. Dow «Diet Rehab: 28 mau lā e ho'ōki i ka makemake i nā meaʻai e momona ai ʻoe", 2012, Avery.
2 P. Kenny a me P. Johnson "Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats" (Nature Neuroscience, 2010, vol. 13, № 5).
3 N. Avena, P. Rada a me B. Hoebel "Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake" (Neuroscience & Biobehavioral Reviews, 2008, vol. 32, № 1).