ʻAi ma mua o ka moe a me ka momona

ʻAi ma mua o ka moe a me ka momona

ʻO ka ʻai ʻana ma mua o ka moe he kumuhana hoʻopaʻapaʻa, no ka mea, ʻo ka manaʻo maʻamau e hōʻole mākou i ka ʻai lohi, no ka mea hiki ke hoʻonui i ke kaumaha. ʻO kēia manaʻo ma muli o ka manaʻo ʻaʻole i loaʻa i ke kino ka manawa e ʻeli ai i ka meaʻai ma mua o ka moe, ʻo ia ke ʻano ma mua o ka hoʻohana ʻana i ka ikehu e mālama ʻia e like me ka momona, hōʻike ʻo Live Science.

lohi ka metabolism

Ke hiamoe ʻoe, hiki i kāu metabolism ke hoʻolōʻihi i ka 10% a i ka 15% ka liʻiliʻi ma mua o kou mau hola ala, wahi a Kauka Melissa Burst, ka mea ʻōlelo meaʻai no ka Academy of Nutrition and Nutritional Sciences. No ke kōkua ʻana i ke kino e ʻeli i ka meaʻai, hiki iā ʻoe ke hoʻōki i ka ʻai ʻana i ʻelua a ʻekolu mau hola ma mua o ka moe ʻana, a e hōʻoia i ka lawa ʻana o ka ʻai i ka lā a ua piha a māʻona ke kanaka.

ʻai ʻana

Akā e like me ka ʻōlelo a Sine Svanfeldt, he mea ʻai meaʻai i kākau ʻia, "Ke ʻai mākou, ʻeli a hoʻomoʻa ko mākou kino i ka ikehu a me nā meaʻai mai ka meaʻai," no laila, ʻo ka ʻai ʻana i ka nui o ka meaʻai ma mua o ka moe ʻana e hiki ke hoʻopilikia i ka ʻōpū o ke kino. pili i kā mākou hiamoe.

Ka nui a me ke ʻano

ʻO nā mea a pau e pili ana i keʻano a me ka nui o nā meaʻai iʻaiʻia ma mua o ka moe e pili ana i ka loaʻaʻana o ke kaumaha, e'ōlelo anaʻo Svanfeldt, e wehewehe ana i ke kino "loaʻa ke kaumaha i ka wā eʻaiʻia ai nā calories ma mua o ka puhiʻia no kekahi manawa. ʻOiai i ka wā hiamoe, puhi ʻia nā calorie, ka mea i hoʻololi ʻia i ka ikehu e kākoʻo ai i nā kino, nā hana a me nā ʻiʻo o ke kino, ʻoiai ʻoiaʻiʻo e puhi pinepine ke kino i nā calorie ke ala a ʻeleu mākou.

"ʻAʻole wale ia e pili ana i ka wā e ʻai ai ʻoe, akā pehea ka nui a me ke ʻano o ka meaʻai," wahi a Svanfeldt. “

Hoʻohui ʻo ia i ka loaʻa ʻana o ke kaumaha mai ka ʻai ʻana ma mua o ka moe ʻana ma muli o ka ʻai ʻana o kekahi poʻe i ka ikehu, haʻahaʻa haʻahaʻa i ka pō, hiki ke alakaʻi i ka hoʻonui ʻana i ka ikehu a me ka momona, e like me ka noiʻi i paʻi ʻia ma Nutrition Reviews. Ke hōʻike nei kekahi mau haʻawina e hiki ke alakaʻi i ke koko kiʻekiʻe, cholesterol, a me ke kaumaha o ka ʻai ʻana i ka lohi. Akā ʻokoʻa ke ʻano o nā kino mai kekahi i kekahi a hana kēlā me kēia ma nā ʻano kūʻokoʻa.

ʻO nā kalapona a me nā kō

ʻO nā hualoaʻa noiʻi, i paʻiʻia ma ka puke pai Obesity, hōʻike i ka poʻe eʻai i kaʻai nui kokoke i ka wā e moe ai, hoʻomaha lākou i kaʻaina kakahiaka no ka mea ua piha lākou, a uaʻoi aku ka nui o ke kaumaha. Wahi a Burst, "Malia paha ʻo ka ʻai ʻana i ka meaʻai momona i ka wā e moe ai ke kino e mālama i ka momona ma mua o ka wahie koke," no ka mea, piʻi ka insulin, e hōʻailona ana i ke kino e mālama i ka momona no ka mālama ʻana i ka ikehu. Ua wehewehe ʻo Burst ʻo ka mea ʻino loa e ʻai ai i ka pō ma mua o ka moe ʻana, ʻo ia nā meaʻai kiʻekiʻe i ke kō a i ʻole ka momona, e like ana ka hopena i ka pae o ka insulin.

nā koho kūpono

Hoʻomaopopo ʻo Burst ʻaʻohe hopena maikaʻi ʻole i ka wā e ʻai ai ke kanaka i ka meaʻai i ka nui kūpono ma mua o ka moe ʻana, me ke koʻikoʻi ʻo "ʻo ka ʻai ʻana i kahi meaʻai nui kokoke i ka wā e moe ai hiki ke pilikia i ka hiamoe."

"Inā ʻoe e ʻai ma mua o ka moe ʻana, e koho i kahi kīʻaha liʻiliʻi i ke ahiahi i loaʻa kekahi fiber a me ka protein e like me ka ʻāpala a me 1-2 punetēpē o ka pata pīni," wahi a Burst. Kōkua ka fiber i ka hoʻolohi i ka piʻi ʻana o ka glucose ma hope o ka ʻai ʻana, a kōkua ka protein i ka hoʻoponopono ʻana a me ka hoʻōla hou ʻana.

maikaʻi moe

"I ka wā e moe ai, ʻaʻole ia he manaʻo maikaʻi e ʻai i kekahi meaʻai no ka mea, ʻo ke ʻano nui, e pani ana kāu ʻōnaehana digestive i ka pō," wahi a ka neuroscientist, psychologist a me ka loea hiamoe ʻo Dr. Lindsey Browning. ʻO ia hoʻi, ʻaʻole kōkua ka ʻai ʻana i ka wā e manaʻo ai kou kino e hiamoe ana a hiki ke alakaʻi i nā pilikia digestive a me ka paʻakikī o ka hiamoe. ʻIke ʻia ka manaʻo o Browning e nā hōʻike ʻepekema, me nā hopena o kahi noiʻi 2020 i paʻi ʻia ma ka International Journal of Environmental Research and Public Health.

Ua ʻike ʻia ka haʻawina ʻo ka manawa o ka ʻai ʻana i ka meaʻai hiki ke loaʻa ka hopena koʻikoʻi i nā ʻano moe. Ua nānā ka noiʻi i nā ʻikepili o nā haumāna mai ke kulanui a me nā manawa ʻai ahiahi, i hoʻonohonoho ʻia i loko o ʻekolu mau hola o ka moe, a ua hoʻoholo ʻo ka ʻai ʻana ma hope he "pilikia kūpono no ka ala ʻana i ka pō a me ka maikaʻi o ka hiamoe maikaʻi ʻole."

"Hoʻopili ka circadian rhythm i ka ʻōnaehana digestive, ma ka hoʻomalu ʻana i ka hana ʻana o nā enzyme digestive, he hana koʻikoʻi ia," wahi a Browning. ʻO ia hoʻi, ʻaʻole mākaukau ke kino e ʻeli i ka meaʻai i ka pō ke manaʻo ʻo ia e hiamoe.

Ua wehewehe ʻo ia "ʻo ka ʻai ʻana i ka pō, a i ʻole i ka pō, hiki ke hoʻopilikia i ka circadian rhythm, no ka mea, manaʻo ke kino he ala ia, a no laila hiki ke pilikia ke kanaka i ka hiamoe. I kēia manawa, inā e hiamoe ke kanaka me ka pōloli, hiki iā ia ke hoʻāʻo e hiamoe no ka mea e hoʻomaha ʻole ke kino no ka pōloli. Inā ʻai nui ke kanaka i ka lohi loa [pō, ma mua o ka moe ʻana], hiki iā ia ke ulu i ka maʻi ʻai a paʻakikī e hiamoe maikaʻi.

Oats a me nā huahana waiu

ʻOiai ʻaʻole ʻae ka poʻe akamai i ka ʻai ʻana ma mua o ka moe he mea maikaʻi ʻole a maikaʻi paha, pono e ʻike ʻia he nui nā meaʻai e hiki ke kōkua iā ʻoe e hiamoe no ka mea aia kekahi mau mea hoʻoulu hiamoe, nā meaʻai, a me nā antioxidants. e like me nā iʻa momona e like me ka salmon waiwai. Me ka Omega-3 a me ka Vitamin D, ʻelua mau meaʻai e hoʻoponopono ai i ka serotonin hormone hauʻoli, ʻo ia hoʻi ke kuleana no ka pōʻai hiamoe-ala maikaʻi. Loaʻa i ka oats ka amino acid tryptophan, ka mea e kōkua ai i ke ala melatonin a hāpai i ka hiamoe maikaʻi. ʻO nā meaʻai i loaʻa i ka calcium a me ka magnesium, e like me nā huahana waiu, hiki ke hoʻoikaika i ka hiamoe.

"ʻO ka loaʻa ʻana o kahi kīʻaha liʻiliʻi i ka wā moe i loko o kahi kīʻaha liʻiliʻi o ka oatmeal e hāʻawi i nā haʻahaʻa paʻakikī, ʻo ia hoʻi ka hoʻokuʻu lohi i ka ikehu i ka pō, a ʻo nā huahana waiu i loko o tryptophan, ka mea e hoʻonui ai i ka hana ʻana o ka hormone hiamoe," wahi a Browning.

sanwiti Tureke

Hoʻohui ʻo Browning "ʻo kahi meaʻai maikaʻi ʻē aʻe i ka wā e moe ai, ʻo ia ka sanwika turkey me ka berena ʻeleʻele, [hiki iā ia ke hoʻonui i ka maikaʻi o ka hiamoe] no ka mea he kiʻekiʻe hoʻi ka turkey i ka tryptophan," e ʻōlelo ana e pale i nā meaʻai momona ma mua o ka moe ʻana no ka mea paʻakikī lākou e ʻeli a ʻO ka ʻai ʻana i nā meaʻai momona i ke kō ma mua o ka moe e hoʻokuʻu koke i ka ikehu nui, e ʻoi aku ka makaʻala o ke kanaka ma mua o ke kōkua ʻana iā lākou e hoʻomaha."