Ua lohe paha ʻoe i ka huaʻōlelo "food coma"? Ua ʻike paha ʻoe i ka hiamoe ma hope o ka ʻai ʻana he hōʻailona ia o ka maʻi?
ʻO kaʻoiaʻiʻo,ʻaʻole ia he hōʻailona mau o kekahi maʻi. Akā pili pono i ka nui a me ka maikaʻi o ka meaʻai i ʻai ʻia. Kapa ʻia hoʻi ka hiamoe postprandial.
ʻO ka ʻoiaʻiʻo, ʻaʻole ia he hōʻailona mau o kahi maʻi akā pili pololei i ka nui a me ka maikaʻi o ka meaʻai i ʻai ʻia. Kapa ʻia hoʻi ka hiamoe postprandial.
Nui nā kumu e hiki ke kōkua i ka makemake e hiamoe ma hope o ka ʻai ʻana, hōʻike nā loea:
ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i loko o nā ʻakika a i ʻole ka momona;
ka lawe ʻana i nā calorie he nui;
Ka manawa ʻai;
ʻO nā meaʻai kūikawā e like me tryptophan, melatonin a me nā phytonutrients ʻē aʻe.
No ke aha e pilikia ai ka tryptophan?
ʻO Tryptophan kahi waikawa amino hiki ke hoʻoulu i ka hiamoe ma hope o ka ʻai ʻana. Hoʻololi ke kino i ka tryptophan i serotonin a laila i loko o ka melatonin, hiki ke hoʻoulu i ka luhi.
ʻO nā meaʻai kiʻekiʻe i ka tryptophan ʻo ia ka moa, nā hua keʻokeʻo, ka iʻa, ka waiū, nā hua sunflower, nā pīnī, nā ʻanoʻano paukena, nā hua sesame, nā soya, a me ka ʻiʻo pipi.
ʻO Melatonin ka hormone hiamoe. Hana ʻia ia i ka wā e hoʻomaha ai ke kino a i ka pōʻeleʻele. ʻO kēia ke kumu e hiamoe ai ka lolo.
ʻO nā meaʻai kiʻekiʻe i ka melatonin he bale, kulina, palaoa, blueberries, kukama, hua manu, halo, oatmeal, pistachios, raiki, salmon, strawberries, a me nā keri.
Carbohydrates
Hōʻike nā noiʻi e hiki nō i nā meaʻai momona momona ke kumu i ka hiamoe. ʻO ka mea nui, ʻo nā meaʻai me ka glycemic index kiʻekiʻe - kahi ana o ka nui o ka hoʻonui ʻia ʻana o ke kōpaʻa i kou koko - ʻoi aku ka nui o kou nānā ʻana i ka moena ma hope o ka ʻaina awakea. ʻO nā meaʻai me ka glycemic index kiʻekiʻe, ʻo ia nā meaʻai i kālua ʻia (berena keʻokeʻo a i ʻole ka palaoa), nā kīʻaha (cornflakes a me ka oatmeal), ke kō, ka melika, ka ʻuala, a me ka laiki keʻokeʻo.
kona kaikea a
Hiki i ka momona momona a me ka momona trans ke hoʻonui i ka luhi ma hope o ka ʻai. No ka pale ʻana i kēia, ua lawa ka hōʻemi ʻana i ka ʻai ʻana i nā meaʻai kiʻekiʻe i nā momona maikaʻi ʻole, a ʻo kēia ka mea i hoʻomoʻa ʻia, ka pipi, ka pata, ka paʻakai, ka moa, ka ice cream, ka hipa, ka puaʻa, ka ʻaila pāma, nā huahana waiu momona piha a me nā meaʻai palai. .
No ke aha a pehea e hoʻolohe ai i ko mākou kino?
Hoʻopili pinepine ʻia ka hiamoe ahiahi me ka hōʻiliʻili ʻana o ka adenosine i loko o ka lolo. Ke piʻi nei ma mua o ka moe ʻana, me nā pae kiʻekiʻe i ke ahiahi i hoʻohālikelike ʻia i nā hola kakahiaka. ʻO ka lōʻihi o ke ala ʻana o ke kanaka, ʻoi aku ka nui o ka adenosine e hōʻiliʻili ai, e hoʻonui ai i ka makemake e hiamoe. Hoʻohana ka circadian rhythm me he uaki. Mālama ia i nā wā hana a me ka hiamoe.
ʻO nā kumu ʻē aʻe o ka hiamoe ma hope o ka ʻai ʻana:
- diabetes,
- ka hypoglycemia,
- anemia,
- nā pilikia me ka thyroid gland,
– ke koko haʻahaʻa
- maloʻo maloʻo
- Pehea e hoʻomaha ai i ka hiamoe ma hope o ka ʻai ʻana?
ʻAʻole hiki iā ʻoe ke hoʻopau loa i kou hiamoe, akā e hoʻāʻo i kēia:
- E ʻai i ka meaʻai kaulike;
- E hiamoe nui i ka pō;
- Noho hou i ka lā;
- Hana i nā hoʻoikaika kino.
