Emma Miller
Hiki i ka hui pū ʻana o nā mea ke hoʻopilikia i ka paʻakikī a me ka pinepine o kāu makemake ʻai. ʻO ka makemake ikaika e ʻai i kekahi mea ʻaʻole ia he makemake wale nō.
Wahi a Tiffany Mendell, he meaʻai meaʻai i kākau ʻia ma New York City, aia kekahi mau kumu physiological no kou makemake.
Hiki ke hoʻopili ʻia ka paʻakikī a me ka pinepine o kou makemake i ka meaʻai e ka hui pū ʻana o nā mea ola olakino, e like me ka dehydration, nele i ka hiamoe, a me ka ʻai ʻole.
ʻO ka hōʻoia ʻana e loaʻa ana ʻoe i nā momona olakino, nā protein, a me nā ʻakika paʻakikī i mea e māʻona ai ʻoe he mea nui ia e pale i ka makemake. Hiki i ke koʻikoʻi ke pāʻani i kahi hana koʻikoʻi: "manaʻo ʻia ʻo cortisol, kekahi o nā hormones koʻikoʻi o ke kino, hiki ke hoʻonui i ka ʻōnaehana uku o ka lolo no ka meaʻai a me ka makemake, e ʻoi aku ka paʻakikī o ka pale ʻana i ka makemake."
A, ʻoiaʻiʻo, ʻo ka lawa ʻole o ka hiamoe hiki ke loaʻa ka hopena o ka hoʻololi ʻana i nā hormones pololi o ke kino a hoʻoulu iā mākou e hana hou i kahi hormone i kapa ʻia ʻo ghrelin (ʻo ia ka mea e hoʻonui ai i ka pōloli a me ka ʻai) a me ka liʻiliʻi o ka leptin (aka ʻo ka satiety hormone).
Inā makemake ʻoe i nā meaʻai paʻakai, hiki iā ʻoe ke dehydrated
ʻO ka wai maloʻo-inā paha no kou inu ʻana i ka waiʻona i ka pō nei, ma kahi lele lōʻihi, a i ʻole ma muli o kahi kūlana make wai ʻē aʻe-hiki ke hele pū me ka makemake paʻakai koʻikoʻi.
“ʻO ka sodium ka electrolyte nui i loko o ke kino; ʻO nā electrolytes (ʻo ia nā mineral) e kōkua i ka mālama ʻana i ka wai i loko o ke kino, "wahi a Mendell. "ʻO ka dehydration ka nalowale o nā electrolytes a me nā wai, hiki ke loaʻa ma o ka hoʻoulu nui ʻana, ka inu ʻawaʻawa nui, a i ʻole ka luaʻi ʻana. No laila, hiki i ka makemake paʻakai ke hōʻike i ka dehydration i ka ʻimi ʻana o ke kino e hoʻihoʻi i ka electrolyte a me ke koena wai.
Eia kekahi, e like me ka Institute of Medicine, ua hōʻike kekahi mau haʻawina e hōʻike ana ka makemake paʻakai i kahi hemahema calcium ma ke kino. Eia nō naʻe, pono nā noiʻi hou aʻe e hoʻoikaika i ka pilina ma waena o ka makemake paʻakai a me ka pono o nā meaʻai momona.
Inā makemake ʻoe i nā meaʻai momona, pono paha ʻoe e hiamoe hou
ʻO ka nele o ka hiamoe e hiki ai i ke kanaka ke ʻai i ka awelika o 385 mau calorie ʻē aʻe i ka lā aʻe, e like me ka hōʻike meta-analysis o Nowemapa 2016 i paʻi ʻia ma ka European Journal of Clinical Nutrition.
ʻO ka mea ʻē aʻe, hiki i ka nele o ka hiamoe ke loaʻa i ka hopena pololei i ka makemake - a ʻoi aku hoʻi ma kahi ʻano meaʻai. "ʻO ka nele o ka hiamoe hiki ke hoʻonui i ke koko o nā pūhui kemika i kapa ʻia endocannabinoids," wahi a Mendell. "Hoʻonui kēia i ka waiwai o ka meaʻai a hoʻoulu i ka makemake i nā meaʻai momona a me nā calorie kiʻekiʻe." Inā paʻakikī pinepine ʻoe me ka makemake i ka meaʻai ikaika, e hoʻāʻo e kālele i ka hoʻomaikaʻi ʻana i kāu moe a me nā hana maʻemaʻe.
Inā makemake ʻoe i nā meaʻai ʻono, pono paha ʻoe e ʻai i ka meaʻai kaulike
Hiki ke makemake i ke kō no kekahi mau kumu. "ʻO ka hoʻohana pinepine ʻana i nā meaʻai ʻono e hoʻohuli i ka ʻono," wahi a Mendell. "ʻO kēia ka mea ʻoi aku ka maikaʻi o nā meaʻai momona, e like me nā huaʻai a me nā mea kanu, ʻaʻole ʻono."
He lono maikaʻi loa kēia no ka poʻe e lawe i ka nui o nā mea ʻono (e noʻonoʻo: nā meaʻai sodas a me nā meaʻai ʻai ʻole), ʻo 200 a 600 mau manawa ʻoi aku ka momona ma mua o ke kō, e like me kahi noiʻi i paʻi ʻia ma ka June 2010 Yale Journal of Biology.
Eia kekahi, inā he kiʻekiʻe loa kāu ʻai i loko o nā ʻakika i hoʻomaʻemaʻe ʻia, e hiki ai ke hoʻonui i kou kō koko a hāʻule, makemake ʻoe i nā meaʻai kō e hoʻihoʻi hou i ke kō koko.
