He aha ke kumu o ka manaʻo mau o ka pōloli? No ke aha mākou e pōloli pinepine ai?

He hōʻailona maoli ka pōloli e pono ai ke kino i ka meaʻai. Hiki i kekahi ke hele me ka ʻai ʻole no nā hola me ka pōloli ma waena o ka ʻai. Akā ʻaʻole pololei kēia no nā mea a pau. ʻAʻole hiki i kekahi poʻe ke ʻae i kekahi mau hola o ka pōloli a ʻai mau. No ke aha? “He aha ke kumu o ka pololi mau?" "No ke aha mākou e pōloli pinepine ai?"

He aha ke kumu o ka pololi mau?

ʻaʻole lawa ka ʻai ʻana i ka protein

• He mea nui ka ʻai ʻana i ka protein no ka mālama ʻana i ka ʻai. kumuʻiʻohoemi i ka pololi. Inā ʻaʻole ʻoe e ʻai i ka protein, manao mau o ka pololi hiki iā ʻoe ke komo i loko.
• ʻO nā huahana holoholona e like me ka ʻiʻo, ka moa, ka iʻa a me nā hua manu he nui ka protein. 
• Ma waho aʻe o nā huahana waiu e like me ka waiū a me ka yogurt, loaʻa pū ka protein i nā meaʻai mea kanu e like me nā legumes, nati, nā hua, nā kīʻaha piha.

ʻaʻole lawa ka hiamoe

• Pono ka hiamoe no ka hana pono o ka lolo a me ka ʻōnaehana pale. 
• Mālama pū ia i ka ʻai ma lalo o ka hoʻomalu.
• Ke alakaʻi nei ka insomnia i ka piʻi ʻana o ka hormone pōloli ghrelin. No laila ke emi ʻoe i ka hiamoe, ʻoi aku ka pōloli. 
• Ka manao pololi mauPono e loaʻa i ka liʻiliʻi o ʻewalu hola o ka hiamoe ʻole i ka pō e pale ai i ka maʻi.

ʻAi ʻana i nā ʻakika i hoʻomaʻemaʻe ʻia

• nā kalapona i hoʻomaʻemaʻe ʻia Ma muli o ka hana ʻana, ua nalowale ka fiber, nā huaora a me nā minela.
• ʻAʻole i loaʻa i kēia carbohydrate ka fiber, no laila e ʻeli koke ko mākou kino. 
• ʻAi nui ʻana i nā ʻakika i hoʻomaʻemaʻe ʻia manao mau o ka pololihe kumu nui.

ka ʻai ʻana i ka momona liʻiliʻi

• Mālama ka momona i ka pōloli. 
• ʻO kaʻaiʻana i ka momona e alakaʻi i ka hoʻokuʻuʻana o nā hormones e hoʻoikaika i ka manaʻo o ka piha. 
• Inā ʻoe e ʻai ana i ka momona liʻiliʻi, hiki paha iā ʻoe ke pōloli pinepine. 
• ʻO nā meaʻai olakino, momona momona, ʻo ia ka avocado, ka ʻaila ʻoliva, nā hua, a me ka yogurt piha momona.

ʻaʻole lawa ka inu wai

• Hiki i ka wai ke hoʻopiha iā ʻoe a hoʻemi i ka ʻai i ka wā e inu ai ma mua o ka ʻai. 
• Hoʻoponopono ʻia nā manaʻo o ka pōloli a me ka make wai mai ke kikowaena like o ka lolo. No laila ke pololi ʻoe, make wai paha ʻoe. 
• E inu mau i ka wai ke pōloli ʻoe e ʻike inā make wai ʻoe.

ʻAʻole lawa ka fiber

• Inā ʻaʻole ʻoe e ʻai i ka fiber, manao mau o ka pololi hiki iā ʻoe ke ola. ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i ka fiber he mea kōkua i ka mālama ʻana i ka pōloli. 
• me ka meaʻai fiber kiʻekiʻer hoʻolohi i ka haʻalele ʻana o ka ʻōpū. ʻOi aku ka lōʻihi o ka ʻeli ʻana ma mua o nā meaʻai haʻahaʻa fiber.
• E ʻai i nā meaʻai e like me nā huaʻai, nā mea kanu, nā nati, nā ʻanoʻano, nā legumes a me nā kīʻaha holoʻokoʻa e lawa ai ka fiber.

hooikaika nui

• ʻO ka poʻe e hoʻoikaika nui e puhi i ka nui o nā calorie. 
• Ua hōʻike ʻia nā haʻawina ʻo ka poʻe e hoʻomaʻamaʻa mau ana i ka metabolism wikiwiki. 
• Pololi loa keia. 

ka inu nui ana i ka waiona

• Hoʻoulu ka waiʻona i ka ʻai. 
• Ua hōʻike nā haʻawina e hiki i ka waiʻona ke hoʻopau i nā hormones e hōʻemi i ka makemake, e like me ka leptin. 
• No laila, inā inu nui ʻoe i ka waiʻona manao mau o ka pololi hiki iā ʻoe ke ola.

inu calorie

• Hoʻopili nā meaʻai wai a me nā mea paʻa i ka ʻai ma nā ʻano like ʻole. 
• Inā ʻai ʻoe i ka nui o nā meaʻai wai e like me ka wai, nā lau ʻoluʻolu a me nā sopa, e manaʻo pinepine ʻoe i ka pōloli ma mua o ka ʻai ʻana i ka meaʻai paʻa.

ke kaumaha loa

• Hoʻonui ke kaumaha nui i ka ʻai. 
• No ka mea he hopena ko ke koʻikoʻi i ka cortisol. Hoʻoulu pū kēia i ka ʻai. Inā ʻike pinepine ʻoe i ke koʻikoʻi, ʻike paha ʻoe e pōloli mau ana ʻoe.

lawe i kekahi mau lāʻau lapaʻau

• Nui nā lāʻau lapaʻau e hoʻonui i ka makemake ma ke ʻano he hopena ʻaoʻao. 
• ʻO nā lāʻau lapaʻau e hoʻonui ai i ka ʻai e pili ana i nā antipsychotics e like me clozapine a me ka olanzapine, a me nā antidepressants, mood stabilizers, corticosteroids, a me nā lāʻau anti-seizure.
• ʻO kekahi mau lāʻau maʻi diabetes e like me ka insulin, insulin secretagogue a me thiazolidinedione ʻike ʻia e hoʻonui i ka pōloli a me ka ʻai.

ʻai wikiwiki loa

• Ua hōʻike ʻia nā haʻawina e ʻoi aku ka makemake o ka poʻe ʻai wikiwiki ma mua o ka poʻe ʻai lohi.
• ʻO ka ʻai ʻana a me ka nau ʻana e hoʻāla mālie i nā hormones anti-pōloli o ke kino a me ka lolo. Hāʻawi ia i ke kino i ka manawa hou e hōʻailona ai i ka māʻona.
• Ka manao pololi mau ina oe e ola ana; E ho'āʻo e ʻai mālie, e waiho i ka mākia ma waena o nā nahu, e hanu hohonu ma mua o ka ʻai ʻana, a me ka hoʻonui ʻana i ka nau.

kekahi mau maʻi maʻi

• Ka manao pololi mauhe hōʻailona ia o kekahi mau maʻi kūikawā. ʻo kahi laʻana; ʻO ka hoʻokē ʻai he hōʻailona maʻamau o ka maʻi diabetes. 
• Hoʻopili pū ʻia ka Hyperthyroidism me ka nui o ka pōloli. ʻO kēia ke kumu e alakaʻi ai i ka hana nui o nā hormones thyroid, i ʻike ʻia e hoʻonui i ka ʻai.
• Eia kekahi, pili ka pololi nui me ke kaumaha, ka hopohopo a me ke kaumaha premenstrual syndrome Hiki iā ia ke hōʻailona o nā kūlana ʻē aʻe, e like me

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