He aha kaʻu e ʻai ai i ke ahiahi e hiamoe maikaʻi ai?

He kumu hoʻohālike maikaʻi ka ʻōlelo “Ka ʻaina kakahiaka a ke aliʻi, ka ʻaina awakea a ke aliʻi a me ka ʻaina ahiahi kanaka ʻilihune”. Akā, no ke aha e pono ai ka ʻaina ahiahi māmā? "I mea e pale aku ai, me ka ʻai nui loa, ka hopena i ka manawa e hiamoe ai, ka pilikia o ke ala ʻana i ka pō a me nā pilikia.

e hoʻi i ka hiamoe, akā no ka nele o ka ʻai i ke kakahiaka aʻe i ka ʻaina kakahiaka, "wahi a Aurore Lavergnat, meaʻai meaʻai meaʻai. Pono ka digestion i ka ikehu mai ke kino!

ʻO ka manawa kūpono no ka ʻaina ahiahi

Ma waho aʻe o ke ʻano o ka meaʻai, he mea nui ka manawa. "Pono ʻoe e ʻai i ka ʻaina ahiahi ma kahi o hoʻokahi a ʻelua paha mau hola ma mua o ka moe ʻana," wahi a ke kauka meaʻai. ʻO ke kūpono, ma waena o 18:30 pm a me 19 pm no nā keiki a ma waena o 19 pm a 20:30 pm no nā pākeke. "Ma hope o 21 pm, ua lohi loa, ʻoiai ʻo ka meaʻai e hāpai i ka huna ʻana o ka insulin e ke kino, ʻoiai i kēia manawa, pono ka mea hope e hūnā i ka melatonin, ka hormone hiamoe. "ʻAʻole ʻōlelo ʻia kekahi mau meaʻai no ka ʻaina ahiahi no ka mea ke hāpai nei lākou i ka spike koko koko e hiki ke alakaʻi i ka makemake, akā hoʻolohi hoʻi i ka ʻai ʻana," ʻōlelo aʻo ʻo Aurore Lavergnat. ʻO kēia ka hihia o ka baguette keʻokeʻo, pasta keʻokeʻo a me ka raiki, semolina, nā hua maloʻo, maiʻa, nā hua waina, nā cherries, akā ʻo ka ʻiʻo ʻulaʻula hoʻi, nā huahana dairy, cheeses, pata… soda. Akā, he aha kā mākou ʻai e hiamoe maikaʻi ai?

lau

Kāroti, zucchini, spinach, broccoli ... Nui ka koho, e like me ke ʻano o ka hoʻāʻo ʻana iā lākou: maka, moʻa, i ka sopa ... ʻaʻole e wili nui i ka sopa, makemake mākou i ka ʻōpala i ka mash. Inā ʻaʻole, hele pū mākou me ka ʻōpala a i ʻole kahi ʻāpana berena ʻai piha, a i ʻole nā ​​​​nati a i ʻole nā ​​ʻalemona i kāpī ʻia ma luna.

iʻa

Hoʻopili maikaʻi ʻia i ke ahiahi, ʻoiai ʻo ia ka momona, no ka mea, ʻoi aku ka liʻiliʻi o ka momona momona ma mua o ka ʻiʻo a me ka omega-3s, e hāpai ana i ka hiamoe maikaʻi a me ka hiamoe maikaʻi. ʻO ka ʻāpana kūpono: ma waena o 50 a me 100 g no nā pākeke.

hua

Manaʻo mākou i ka poʻe ʻilihune loa e like me ka kiwi, nā hua citrus, nā hua ʻulaʻula (strawberries, raspberries, blueberries, blackcurrants, etc.), nā ʻāpala a i ʻole nā ​​pears, ʻaʻole ia e hoʻonui i ke kō koko. A koho mākou ma waena o nā starches a me nā huaʻai i mea e kaupalena ʻia ai ka ʻai ʻana i ka carbohydrate.

ʻO Soy a me nā mea i loaʻa mai

Tofu, tempeh, miso, soy yogurt… e hāʻawi ana i nā protein mea kanu māʻona. ʻOi ʻia nā ʻano lacto-fermented, e hāʻawi pū ana i nā probiotics.

ʻO nā mākiko glycemic index (GI).

ʻO ka laiki ʻulaʻula, ka millet, ka buckwheat, ka bale, ka quinoa, ka palaoa wholemeal… ʻaʻole e hoʻopilikia i ka hiamoe a hāʻawi pū lākou i nā fiber hou aʻe, he mea maikaʻi ia no kou olakino. Eia nō naʻe, ʻoiai pono e loaʻa nā huaʻai i nā meaʻai āpau, ʻaʻole pono nā meaʻai starchy i ke ahiahi.

Nā momona huaʻai

ʻO ka ʻaila ʻoliva a i ʻole, ʻoi aku ka maikaʻi, flax, hemp, rapeseed a i ʻole camelina no kā lākou waiwai i ka omega-3. Ehia ? 1 a i ʻole 2 tsp. punetune no ke kanaka makua. A pale mākou i ka kuke ʻana.