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ʻO ka maikaʻi, ka maikaʻi ʻole, a me nā mea maikaʻi ʻole e pili ana i ka hoʻokē ʻai wā iki
ʻOhana
ʻAʻole ia he papaʻai akā he papahana e pili ana i ka hana ʻana i kahi wā o ka hoʻokēʻai ʻana i kekahi manawa a laila e ʻai ana i ka meaʻai i kahi manawa i hoʻonohonoho ʻia.
I ke kūkākūkā ʻana o ka poʻe dietitians-nutrisyistsists aia kekahi manaʻo i loaʻa i ke kūlana koʻikoʻi i nā makahiki ʻelua i hala aku nei i kekahi manawa ua uhi ʻia ka huaʻōlelo. "ʻAi". A ʻo kēia manaʻo ka ʻo ka hoʻokēʻai pinepine. ʻAʻole ia he papaʻai e like me ia akā akā ʻo kahi papaʻai papaʻai i loko o ka hana ʻana i kahi wā o ka hoʻokēʻai ʻana i kekahi manawa (aia kekahi mau ʻano ʻokoʻa) e ʻai hope i ka meaʻai i kahi manawa i hoʻokumu ʻia, e like me kā Elisa Escorihuela, dietician-nutrisyist, pharmacist a me ka mea kākau o ka blog ʻo Bi Biestestar «Nutrition Classroom».
ʻImi ʻo Google e ʻike "he aha ka hoʻokē ʻai wikiwiki", "he aha nā pōmaikaʻi o ka hoʻokē wikiwiki" a "pehea e hoʻomaʻamaʻa ai i ka hoʻokē ʻai manawa" i hoʻonui ʻia i loko o nā makahiki he XNUMX i hala, ʻoiai aia i loko o nā makahiki ʻekolu i hala aku nei ke piʻi nui ua ʻike ʻia, i ka wela o nā mea kaulana i hoʻolaha e ukali i kēia papa hana papaʻai e like me ka hihia o Kourtney Kardashian, Nicole Kidman, ʻO Hugh Jackman, ʻO Benedict Cumberbatch, ʻO Jennifer Aniston o ʻO Elsa Pataky. ʻO ka mea hope loa ka mea i hoʻoikaika i ka spike huli hope loa ma Sepania i kūlike me ka lā, ua wehewehe ʻo ia i kona wā i komo ai i ka papahana kīwī "El Hormiguero" ʻo lāua a me kāna kāne, ʻO Chris Hemsworth hoʻomaʻamaʻa lākou i ka hoʻokē ʻai i kēlā me kēia lā o 16 mau hola, ʻo ia hoʻi, ka mea i ʻike ʻia me ka wikiwiki wikiwiki 16/8, e pili ana i 16 mau hola o ka hoʻokēʻai ʻana a me ka hana ʻana i nā meaʻai i loko o 8 mau hola i koe. Hoʻokahi manawa kūpono e hoʻokō i kēia ʻano, e like me ka mea mālama i ka meaʻai ʻo Nazaret Pereira, ka mea hoʻokumu o Nutr Pereira, hiki ke ʻaina kakahiaka a ʻai a laila ʻaʻole ʻai hou a hiki i kekahi lā aʻe.
Nā ʻano o ka hoʻokē ʻai wikiwiki
Akā aia kekahi mau ala ʻē aʻe o ka hoʻomaʻamaʻa ʻana i ka hoʻokē wikiwiki. Kāhea ʻia ka mea maʻalahi 12/12, ʻo ia ka hoʻokē ʻai no 12 mau hola a hiki ke hoʻomau i ka mua o ka manawa ʻaina (i ka hola ʻewalu o ke awakea) a hoʻolohi, inā ʻai ʻia ka ʻaina kakahiaka ma mua, ka manawa o ka ʻaina kakahiaka (ma ka hola ʻewalu o ke kakahiaka).
ʻO kekahi kumu ʻoi aku ka paʻakikī, e like me ka mea i ho'ākāka ʻia e Nazaret Pereira, ʻo ia ka hoʻokē iki manawa 20/4, kahi e ʻai ai lākou i ka pāʻina o kēlā me kēia lā (e pili ana i ke kumumanaʻo "hoʻokahi ʻai i ka lā") a i ʻole ʻelua mau pālahalaha i pāhola ʻia i kahi wā kiʻekiʻena o 4 mau hola a me ke koena o ka manawa e hoʻomau lākou i ka hoʻokē ʻai.
ʻO ka wikiwiki o 24 hola, ka ka hoʻokē ʻai ma nā lā ʻē aʻe a me ka haʻilula i kapa ʻia PM5: 2. ʻO ka mea mua, e like me ka ʻōlelo a ka loea ʻo Elisa Escorihuela, i ka hoʻolilo ʻana i 24 mau hola me ka ʻai ʻole ʻana i ka meaʻai a hiki ke hana ʻia, no ka laʻana, inā ʻai ʻoe ma ka Pōʻakahi ma 13: 5 pm a ʻaʻole ʻoe e ʻai hou a hiki i ka Pōʻalua ma ka manawa like. hola. A ʻo ka hoʻokēʻai ʻana ma nā lā ʻē aʻe e hoʻolālā ʻia e lawe ʻia no hoʻokahi pule a ʻo ka hoʻokē ʻai i kēlā me kēia lā. ʻO ka 2: 300 wikiwiki kekahi ʻano wikiwiki o ka pule a komo pū i ka ʻai ʻana he ʻelima mau lā a ʻelua o lākou e hōʻemi ana i ka lawe o ka ikehu ma kahi o 500-25 kcal, XNUMX% o nā koina e pono ai i ke kino.
ʻO nā ʻano i wehewehe ʻia ka mea i makemake nui ʻia, akā aia kekahi mau ʻano hoʻokē ʻē ʻē ʻē aʻe e like me nā mea ma mua, e like me ka poʻe loea, ka nānā a me ka hoʻomalu ʻia e kahi dietitian-nutrisyist.
He aha nā pono o ka hoʻokē ʻai pinepine?
Ke aʻo nei nā ʻepekema i ka hoʻokē ʻai pinepine no kekahi mau makahiki he ʻelua, akā ʻaʻole maopopo maikaʻi kekahi o nā ʻano hana ma hope o kēia hoʻolālā papaʻai. ʻO kahi loiloi hou o nā noiʻi ʻana e pili ana i kēia kumuhana i paʻi ʻia e "The New England Journal of Medicine" a kau inoa ʻia e ka neuros Scientist ʻo Mark Mattson i ka hopena o ke kī i nā pono o kēia hana i kahi hana i kapa ʻia hoʻololi metabolic a ʻo ia nō ka ʻoiaʻiʻo o ka hoʻololi pinepine ʻana i nā mokuʻāina metabolic e hoʻopuka i nā pono olakino o ka hoʻokē wikiwiki.
ʻO kēia mau pōmaikaʻi, e like me ia i wehewehe ʻia i loko o ka loiloi, e pili ana i ka ka hoʻomaikaʻi ʻana i ke kaomi koko, i ka helu o ka naʻau hoʻomaha, i ka hoʻoliʻiliʻi momona momona ka pale ʻana i ka momona a me ka hoʻemi o ka hōʻino kinos.
ʻO ka mea a kēia loiloi e hōʻike nei he hiki i nā hana hānai palena palena manawa ke hāʻawi i nā pono olakino me ka ʻole o 24 mau hola o ka hoʻokē ʻai āpau, me ka 16/8 haʻilula ka mea maʻalahi e hoʻokō. ʻAʻole he mea kupanaha, ʻo kahi noiʻi hou i paʻi ʻia ma "ʻEpekema" ʻike he 14-hola wikiwiki i hiki ke lawe mai i nā pono olakino.
Eia kekahi, ʻo kahi loiloi hou loa o nā pepa a me nā ʻatikala e pili ana i ka palena manawa a me ka manawa o ka palena manawa i kapa ʻia ʻo "Nā hopena o ka hānai palena manawa ʻana i ke kaumaha o ke kino a me ka metabolism. Ua hōʻike ʻia kahi loiloi ʻōnaehana a me nā meta-analysis »ua hōʻike ʻo ka hoʻokēʻai pinepine ʻana e kōkua i ka hōʻemi ʻana i nā kumu pilikia no nā maʻi e like me ka maʻi metabolic, nā maʻi maʻi maʻi a me nā neurodegenerative, a i ʻole ka maʻi ʻaʻai.
ʻO nā pōmaikaʻi ʻē aʻe i helu ʻia i kēia loiloi ʻē aʻe hoʻomaikaʻi i ka ʻike insulin, ka hoʻoponopono ʻana i ke kaomi koko, hoʻoliʻiliʻi i ka momona o ke kino a hoʻonui i ka nui o nā mākala. ʻOiai he mea nui e wehewehe i nā hopena o kēia loiloi pū kekahi i kahi ʻōlelo aʻoaʻo mai nā ʻepekema e ʻike nei i ka pono e hoʻomau i ka hoʻokolokolo ʻana i nā ʻano hana e hana ʻia i ka wā o ka hoʻokē ʻai pinepine e hōʻoia i ka paʻa i ka waena a me ka wā lōʻihi o kēia mau pono. .
Pono hou noiʻi
Eia naʻe, ua ʻokoʻa nā hopena o kēia mau noiʻi ʻana me nā mea o ka papahana Nutrimedia, o ka Observatory of Scientific Communication o ka Department of Communication o ke Kulanui o Pompeu Fabra, nāna i hana i kahi loiloi ʻepekema o ka ʻoiaʻiʻo o ka hoʻohana ʻana o ka hoʻokē ʻai wikiwiki e hōʻemi a hoʻomaikaʻi i ke kaupaona. olakino.
Ua hoʻopau kēia noi ʻana, ma hope o ke kālailai ʻana i nā hōʻike i loaʻa i kēia lā, ʻo ka hana o ka hoʻokēʻai sporadic a i ʻole intermittent no nā kumu olakino ʻaʻohe kumu ʻepekema e pono ai. Hoʻohui ʻia, i kā lākou hōʻike ua hoʻomanaʻo lākou ʻo ka hui o nā Dietitians o ke Aupuni Hui Pū ʻIa a me ka ʻAmelika Hui Pū ʻIa no ka noiʻi ʻana i ka maʻi ʻaʻa e pili pū ana i ka ʻike ʻana, ʻoiai he mau keu ke olakino kūpono me ka hoʻokēʻai, hiki i kēia hana ke kumu i nā hopena maikaʻi ʻole. ke kaumaha, ka paʻakikī paʻakikī, ka haunaele hiamoe, ka make wai, a me nā hemahema o ka meaʻai, a me nā hopena olakino lōʻihi lōʻihi e ʻike ʻole ʻia.
Aʻoaʻo Nutritional, pono
ʻO ka mea a ka poʻe loea i ʻaelike ai ʻaʻole hiki i ka hoʻokēʻai a ʻaʻole pono ke kumu e ʻai ilihune ai ʻole ke ala olakino, ʻo ia hoʻi, inā e hoʻokō ʻia ia mea e pono ai e mālama ʻia ma lalo o ka nānā ʻana o ka ʻoihana a ʻaʻole koi ʻia no ka poʻe i ʻeha. aiʻole e ʻeha nei i nā maʻi ʻai a i ʻole nā maʻi ʻai, ʻaʻole no nā keiki, nā ʻelemākule a wahine hāpai paha.
ʻO ke kī ʻo kēia hana, i ka manawa i hoʻomalu ʻia a aʻo ʻia, ua hoʻohui ʻia i loko o kahi papaʻai kaulike a me nā ʻano like ʻole, waiwai i nā huaʻai, nā lau, nā kī holoʻokoʻa, nā legume, nā nati a me nā protein a me nā meaʻai i hana ʻia me ke kiʻekiʻe, kiʻekiʻe i nā kō a me nā momona momona.