He aha kaʻino e hiki ai i kaʻaiʻana i ka meaʻai i ka pō?
ʻO ka pōloli a me ka pō pōloli, ma keʻano nui, a me ka pōloli pōloli, kōkua i ka hoihoiʻana i ke kino kanaka. I kaʻauinalā,ʻaʻole eʻae kēia hana i ka hoʻomakaʻana i kaʻai wale nō, akā, i ke kaumaha. ʻAʻole kaʻaina ahiahi eʻae i ke kino e ola i ka pō.
Eia hou, hiki i kaʻaina ahiahi ma mua ke hiki i ka hiamoe maikaʻi a me ka hiamoe,ʻoiai ka hanaʻana o ka melatonin.
Mahalo i ka pōloli o ke ahiahi, hoʻomaka ka kino e hana i kāna mau momona pono'ī, akā e ho'ōla i ka glucose. ʻO kaʻai i ka pō, hiki ke alakaʻi i ka loaʻaʻana o kekahi mau pouna hou.
Uaʻike mākou i ke kumu e nānāʻoleʻia ai kaʻahaʻaina:
- e moe mālie a hiamoe maikaʻi;
- e maikaʻi ai;
- ʻaʻole e momona, a ma kekahi mau mea, e lilo i ka kaumaha.
ʻOiai,ʻaʻole pili ka pōloli o ka pō i nā keiki a me nā'ōpio i pihaʻole i ka 23 makahiki, makemake lākou i ka meaʻai no ka pō, no ka mea aia lākou i ka wā o ka ulu a me ka uluʻana.
Ināʻaʻoleʻoe i nā kumu i hōʻikeʻia ma luna nei no ke kumu e hōʻole ai kekahi i kaʻaina awakea, a laila hiki iāʻoe keʻai i kaʻaina ahiahi inā makemakeʻoe.
He aha ka mea eʻai ai i kaʻaina?
Mai inuʻoe i nāʻuhane a me nā mea i hoʻonāʻia ma kaʻaina ahiahi. A ināʻaʻoleʻoe e loaʻa i ka pihaʻana, hiki iāʻoe keʻai i nā meaʻai maʻalahi maʻaʻole no kaʻaina awakea, me ka hapa nui o ka helu melelani, hiki iā ia ke kōkua iāʻoe e hiamoe.
ʻO kahi helu helu ākea he helu mai ka 1 a hiki i 100, e hōʻike ana pehea e loli ai i ka meaʻai maʻa mau. ʻO ka meaʻoi aku i kaʻai i ka pō,ʻo ka index index, ka maʻalahi o kaʻeliʻana, aʻaʻole hiki i ka hiamoe nui. ʻO ia meaʻai hiki ke hoʻonui i ka hanaʻana o ke serotonin, aʻo ia ka mea e hāpai i ka nānāʻana i ka hiamoe. Nā huahana e hoʻoikaika i ka hanaʻana o ke serotonin a me melatonin - nā homoni e hoʻonā ai i ka moe, nā nalu mālie, hoʻomaha i ka'ōpū a me nā lolo.
ʻO nā kānaka me ka maʻi hē a me kaʻeleʻele e makaʻala i nā meaʻai e loaʻa i kahi helu kiʻekiʻe kiʻekiʻe. ʻO ka poʻe me ia mau meaʻai i ka pōʻaʻole i'ōleloʻia.
I ka glucose,ʻo ka helu kiʻekiʻe loa he 100.ʻO ke kiʻekiʻe hoʻi: heʻeke keʻokeʻo, pancakes, heiki laiki, kāloti kāpili, he meli. ʻOhiʻia ka'ōkena, kaʻuala, ka waina, ka kiwi. Pālapa, ka maiʻa, nā kukui.
I ka pō e hiki iāʻoe keʻai i kahi meaʻai meaʻai a inu i kekahi waina keʻokeʻo. I ka pō, he mea pono ke inu i ke aniani o ka waiū wela, kefir, tea mai ka chamomile me ka meli,ʻo ka infusion o ka oregano,ʻo kēia mau mea heʻano hoʻoluʻolu.
ʻAʻole hiki i nā mea i ka pō ke hiki.
ʻAʻole makemakeʻia i ka pō eʻai i nā meaʻai haʻahaʻa o ka index index,ʻo ia hoʻi kaʻoi aku o ka mālieʻana o kaʻoihana. ʻO nā huahana kēia: nā lemu a pau, ka waiū, zucchini, kāpelu. Pape, macaroni (ma ka hanaʻiaʻana o nāʻanoʻano palaoa ikaika), nā'ōmato, nā aniani, ka yogurt. Namu, nā hamo, pio, cherries, aporo, pears, pīkī,'āpana'āpana maloʻo, alani, hua waina. Nā meaʻala a me nā meaʻala, hoʻonui lākou i ka ai. ʻO ka iʻa, kaʻiʻo, ka mea hānai ua hoʻopiliʻia no ka manawa lōʻihi, no lailaʻaʻole makemake ia eʻai i ia mea no ka pō.
Pehea e lanakila ai i ka manaʻo?
ʻOiai,ʻo ka manaʻo kaumaha o ka pō eʻoi aku ka ikaika ma mua o ka lā, akā,ʻaʻole ia e manaʻo he ponoʻoe e hoʻopau,ʻaʻole hiki ke hana.
I ke ahiahi, hoʻomaka ka kino e kūkulu hou i ka hoʻolakoʻana i nā mālama'āina, ma laila e waiho ana i ka meaʻai i loko o kona "mau kiko". Ma hope o kaʻaina awakea, iʻelua mau hola wale nō, makemakeʻoe i kahi mea eʻai ai, no laila he mea pono eʻai iki a he mau manawa. Ke hele nei i ka home mai kahi hana, hiki iāʻoe keʻai i kahiʻena me kahi curd a yogurt. Ke hoʻi mai i ka home heʻoi aku ka maikaʻi o ka inuʻana i ka tī me ka chamomile a me ka meli mua, a ma hope o 30 mau minuke, e pāʻina i nā meaʻuala, pancakes a kefir.
ʻOi aku ka maikaʻi inā loaʻa nā meaʻai likeʻole no kaʻahaʻaina awakea, no laila e kōkuaʻoe i ka hōʻoiaʻana o nā hui kuʻina hou i kēlā me kēia manawa, no kēiaʻano, e hiki koke mai ka manaʻo o ka hoʻonāukiuki.
Inā 15 mau minuke ma mua o kaʻaina awakea, e inu i ke aniani o ka wai mahana, a laila e emi iho ka makemake. Ma kahi o ka wai, hiki iāʻoe ke inu i ke aniani o ke kukui māmā me ka hoʻohuiʻana o ka waiū, a iʻole he kelehe kefir. ʻO kaʻaila ma mua o kaʻaina awakea maikaʻi loaʻaʻole e inu, no ka mea, ke hoʻoikaika nei i kaʻike o ka wai wai.
Maiʻai mau i nā lau leʻaleʻa ma ka'ōpū o ka'ōpū, e waiho wale i nā meaʻai i loko o ka meaʻai pono'ī. Pono muaʻoe eʻai i nā meaʻai i kēlā me kēia lā, a ma ka hopena o kaʻai eʻai mālie wale i ka lau. No laila,ʻaʻoleʻoe e loaʻa hou i nā paona.
Pono ka lā e hoʻomaka me ka piha kakahiaka nui, i ka ahiahi e ho'āʻo i kaʻaina awakea, a laila,ʻaʻoleʻoe e makemake eʻai nui i ka pō.
I ka manawa ahiahi,ʻai lākou i ka palaualelo, a laila, loaʻa iā lākou ka mea eʻai ai, e inu ai lākou i ka ti, aʻoiai he hana maikaʻi kēia,ʻoi aku ka maikaʻi o ka hanaʻana i nā mea pono a maikaʻi.
E kanu i nā mea kanu a me nā meaʻai kalo i loko o ka pahu fripe ma kekahi wahi koʻikoʻi,ʻo nā meaʻai'ē aʻe eʻai aiʻoe i ke kakahiaka, e'ōlelo e hōʻoki. I ke kakahiakaʻaʻole hiki iāʻoe ke hoʻoikaika iāʻoe iho eʻai i nā meaʻono a pau, akā, hiki iāʻoe ke lawe aku i "yummy" e hana pū meʻoe.
E kōkua ka aromathera i ka wī. E hoʻohana i keʻala o ka mint, vanilla, meamona a me ka'ōmole'ōmaʻomaʻo. Hoʻohanaʻia nāʻaila kūpono i kaʻili a iʻole i komoʻia, no ka mea, e pīpīʻia ka mea hope loa i ka pōleʻele, aʻo kekahi e hao i ka mana. A laila, ka hope. ʻO kēiaʻano o ka hoʻonāʻana i nā meaʻala e kōkua nui i ke kinaiʻana i ka pōloli o ke aloha - nā mea eʻike ai i kaʻike wale nō mai ka meaʻono eʻikeʻia.
No ka paleʻana i kaʻaiʻana, he pono ia e hoʻonāuki i nāʻaila kūpono i mua koke o kaʻaiʻana, i kēlā me kēia noelril a hiki i 5 manawa. Hiki iāʻoe ke hoʻouluʻu ai i ka'anā aiʻole ke alaniʻala.
I ka manawa pinepine, ua hopuʻia ka make wai maʻamau no kaʻikeʻana i ka pōloli. Hoʻopiliʻia ka manaʻo o ka pōloli inā inuʻoe i ka'ōmaʻomaʻo, ka wai'ailamū, ka lau nahele.
Ma hope o kaʻaina awakea, ponoʻoe e'ōwili koke i kou niho, e hoʻonāukiuki i kēia mau mea: ma hope o ka hoʻomaʻemaʻeʻana i nā niho,ʻaʻole lākou eʻai hou.