7 Nā hoʻolālā e lanakila ai i ka hoʻohui kō a me ka hoʻopaʻa pono ʻana i ka makemake.

ʻO ka hoʻomohala ʻana i ka maʻemaʻe hiamoe maikaʻi, e like me ka mālama ʻana i kahi papa moe maʻamau, hoʻokumu i kahi ʻano hoʻomaha, a me ka hoʻomaʻamaʻa ʻana i nā ʻenehana hoʻomaha ma mua o ka moe ʻana, hiki ke kōkua nui i ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe a hoʻemi ʻia ka makemake.

2. E hoʻokaʻawale ma waena o ka makemake a me ka pololi maoli

I kekahi manawa, ʻo ka mea a mākou e wehewehe ai i ka pōloli he makemake wale nō. Pehea ʻoe e ʻike ai i ka ʻokoʻa? ʻO ka manawa aʻe e hoʻowalewale ʻia ʻoe e hopu i kēlā ʻāpana keke, e nīnau iā ʻoe iho: 'Inā ʻo kaʻu koho wale nō i kēia manawa he lima ʻalemona, e ʻai anei au?' Inā 'a'ole ka pane, 'o ia paha ka makemake, 'a'ole ka pololi maoli. Hiki i ka pōloli ke maʻalahi i nā koho meaʻai, ʻoiai ʻoi aku ka kikoʻī o ka makemake. Ke kū nei me ka pane 'aʻole', e ho'āʻo e kali no 20 mau minuke ma mua o ka hana ʻana. ʻO ka hapa nui o ka manawa, e nalowale ka makemake; inā ʻaʻole, e noʻonoʻo ʻoe i kahi ʻoluʻolu noʻonoʻo.

Manaʻo ʻo Kauka Kien Vuu, he loea hana a lōʻihi a me ka mea kākau o Thrive State, e hoʻololi i ka makemake. me nā mea ola olakino. ʻO ia iho, i ka wā e ʻike ai i kahi kuko, koho ʻo ia e hele wāwae a hauʻoli paha i ka wai ʻālohilohi. ʻIke ʻo Kauka Vuu ʻo ka hoʻopaneʻe ʻana i ka pane ʻana i kāna makemake mua e alakaʻi pinepine ai i kona dissipation kūlohelohe.

Inā ʻaʻole maikaʻi nā mea ʻē aʻe e like me ka wai ʻono, ʻōlelo ʻo Samantha Cassetty, kahi meaʻai meaʻai, e hoʻololi i nā mea ʻono maʻamau me nā koho e like me Lily's ʻono. Ua ʻono ʻia kēia mau kokoleka me nā hua kanu a ʻaʻohe kō i hoʻohui ʻia, e hoʻokuʻu ʻia lākou mai kāu ʻai kō i kēlā me kēia lā. Eia nō naʻe, pono e hoʻomaopopo ʻia ʻo nā mea momona momona, e like me nā mea momona me ka stevia, pono e ʻai ʻia me ka maʻalahi, e like me ka mea i ʻōlelo mua ʻia.

3. E hoʻonui i ka ʻaina kakahiaka me ka protein no ka ʻoluʻolu lōʻihi.

Hoʻoikaika maikaʻi ka ʻaina kakahiaka nui i ka protein i ka makemake kō i ka lā a pau. ʻO ka hoʻokomo ʻana i ka protein i loko o ka pāʻina kakahiaka e hoʻemi ʻia ka hana o ka lolo e pili ana i nā pane makemake [7]. Eia kekahi, kōkua ka protein i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko, e hāʻawi ana i ka ikehu hoʻomau a e hōʻemi ana i ka makemake o ke kō ma hope.

ʻO ka hui pū ʻana o nā kumu protein e like me nā hua manu, Greek yogurt, nati, a me nā ʻiʻo wīwī i ka pāʻina kakahiaka e hoʻonui ai i ka manaʻo o ka piha a me ka ʻoluʻolu, me ka hoʻohaʻahaʻa maikaʻi ʻana i ka makemake i nā kīʻaha sugary ma hope o ka lā.

4. Hoʻokomo i nā ʻano meaʻai i kūkulu ʻia.

E hoʻokumu i kahi ala i hoʻonohonoho ʻia. Ma kahi o ka hoʻopaʻa ʻana i ka ʻoki ʻana i ke kō, e noʻonoʻo i ka hoʻololi ʻana i ka manaʻo i ka hoʻonui ʻana i kāu meaʻai me nā koho olakino. E hoʻoikaika e hoʻokomo mau i ka protein, nā momona maikaʻi, a me nā waiʻaleʻa kiʻekiʻe o ka fiber e like me nā mea kanu ʻai ʻole ma kāu pā,  ʻōlelo aʻo ʻo Rachel Paul, PhD, RD, ka mea nāna i hoʻokumu i CollegeNutritionist.com. Kōkua kēia ʻano hana i ka mālama ʻana i ka māʻona a pale i ka pōloli nui, ka mea e hoʻoulu pinepine ai i ka makemake no nā haʻalulu wikiwiki e like me ke kō.

5. E hoʻonui i ka ʻaina kakahiaka me ka protein no ka ʻoluʻolu lōʻihi.

Ma muli o ka hoʻohui ʻana i ke kō i ka biology ma mua o ka manaʻo, ʻaʻole paha kēia ʻano hana i nā mea a pau. ʻAʻole hiki i nā kānaka a pau ke hoʻokō pono i ka manaʻo o "nā lula ʻekolu," akā hiki i ka hoʻokolohua ke hōʻoia i ka pono me ka ʻole o nā hopena maikaʻi ʻole. ʻO kekahi hoʻolālā maikaʻi e pili ana i ke kūʻai ʻana i nā meaʻai kiʻekiʻe o ke kō i ka nui o ka lawelawe ʻana i mea e kōkua ai i ka hoʻomalu koke ʻana i nā ʻāpana, ʻōlelo ʻo Paul. No ka laʻana, inā e kaupalena ʻoe i kāu lako i nā kuki ʻehā ma ka home, e kaohi maoli ʻoe i kāu ʻai i kēlā nui a i ʻole.hiki iā ʻoe ke laka i ke koena o kāu mau kuki i loko o kahi pahu palekana a hoʻohana i ka polokalamu.

6. Hoemi Noonoo o na Ko Huna i na Meaai.

Inā paʻakikī ʻoe e haʻalele i ka ice cream a me ke kokoleka, e noʻonoʻo e ʻoki i ka ketchup a me ka salsa. "He nui ke kō i loko o nā mea ʻono a me nā mea ʻono, a pono e makaʻala kekahi ʻaʻole e manaʻo no ka mea ʻaʻole ia he mea ʻono a i ʻole he meaʻai momona ʻaʻole pono ke kō," wahi a Ilene Ruhoy, MD, PhD, he kauka loea i ka neurology pediatric a me nā pākeke. a he lālā o ka ʻaha kūkā no Jetson. "Loaʻa ke kō i nā ʻano ʻano ketchup, sinapi, salsas, marinaras, a me nā meaʻai ʻē aʻe. Hiki ke loaʻa ma kekahi mau meaʻai e like me ka laiki sushi a me ka polenta."

ʻO ka ʻoiaʻiʻo, e like me kā Dr. Drucker i hōʻike ai, ua hoʻohui ʻia ke kō ma kahi o 74 pakeneka o nā meaʻai i hoʻopaʻa ʻia![8] "ʻO ke kō ka mea kaulana loa. i hoʻohui ʻia i nā meaʻai i hoʻopili ʻia; kō." ʻO ka hoʻomohala ʻana i kahi maʻamau o ka nānā ʻana i nā lepili meaʻai e hōʻike i ka nui o ke kō i loko o kekahi o nā meaʻai i manaʻo ʻole ʻia.

7. E hoʻomaʻemaʻe me ka wai hou aku.

Hōʻike ʻo Kauka Vuu i ka hoʻomaʻamaʻa ʻana i nā meaʻai kō me ka wai e hiki ke hana maikaʻi, no ka mea, kuhi pinepine ka poʻe i ka make wai no ka pōloli. "ʻO kahi ala maʻalahi e mālama ai i ka hoʻohui ʻana i ke kō, ʻo ka inu ʻana i ka wai hou aku," wahi a Cassetty. "He mea hoʻololi maikaʻi loa ia no nā mea inu ʻē aʻe a kōkua ia i ka manaʻo o ka piha, hiki ke pale i ka ʻai ʻana ʻole i nā meaʻai sugary.[9]

Pēlā nō, he mea nui e hoʻomaopopo i nā mea inu ʻono e like me ka soda, ka lemonade, a me nā mea inu haʻuki ke kumu mua o ke kō i hoʻohui ʻia i kā mākou meaʻai. "ʻO kekahi o nā mea maikaʻi loa e hiki ai iā ʻoe ke hana ʻo ke kūʻai ʻana i kāu mea inu kō no ka mea ʻono ʻole," wahi a Cassetty. "Inā pilikia ʻoe i ka hana ʻana i kēia, hiki iā ʻoe ke hoʻomaka ma ka ʻoki ʻana i ka nui āu e inu ai, no ka laʻana, ma ka inu ʻana i ka soda i kēlā me kēia lā ma mua o kēlā me kēia lā. maʻa." Inā ua hoʻoholo ʻoe e kaupalena i ke komo ʻana i kekahi mau lā wale nō, e ho'āʻo i ka polokalamu

Pehea inā he ikaika mau ka makemake?

ʻO TimePasscode he polokalamu hou i hoʻolālā ʻia e kōkua i ka poʻe i ka mālama pono ʻana i ko lākou mau kuko. Me nā hiʻohiʻona o ka app, hiki i nā mea hoʻohana ke hoʻohana i kāna pahu palekana no ka mālama ʻana i nā meaʻai a i ʻole nā ​​​​mea inu a lākou e makemake ai e kaupalena i ke komo ʻana.

Me ka hoʻohana ʻana i TimePasscode, hiki i nā mea hoʻohana ke hoʻonohonoho i kahi pāʻālua pilikino e laka i ka pahu palekana, kaohi ʻana i ke komo koke ʻana i ka mea mālama. mea ʻai ʻai a mea inu paha. Hoʻohui kēia i kahi papa o ka mana a me ke kuleana, e ʻae ana i nā poʻe e pale i ka hoʻohana ʻana ma o ka hoʻopaʻa ʻana i nā hoʻowalewale a hiki i kahi manawa kūpono.

Ma ka hoʻohui ʻana i ka ʻenehana a me ka makemake, hāʻawi ʻo TimePasscode i nā mea hoʻohana e hana i nā hoʻoholo noʻonoʻo e pili ana i kā lākou ʻai ʻana, ka hoʻoulu ʻana i nā koho olakino a me ke kōkua ʻana i ka lanakila ʻana i ka makemake ma o ka hāʻawi ʻana i kahi hopena maʻalahi a maikaʻi hoʻi no ka mana o ka manaʻo.

1.  Vos MB, Kaar JL, Welsh JA, et al. Added sugars and cardiovascular disease risk in children: a scientific statement from the American Heart Association.  Circulation. 2017;135(19):e1017-e1034. doi:10.1161/CIR.0000000000000439
2.  American Heart Association. How much sugar is too much? Date Accessed May 5, 2022.

3. Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav. 2015;152(B):450-455. doi:10.1016/j.physbeh.2015.06.024

4. Gupta M. Sugar substitutes: mechanism, availability, current use and safety concerns-an update. Open Access Maced J Med Sci. 2018;6(10):1888-1894. doi:10.3889/oamjms.2018.336

5. Zurakait FM, Makarem N, Liao M, St-Onge M-P, Aggarwal B. Measures of poor sleep quality are associated with higher energy intake and poor diet quality in a diverse sample of women from the go red for women strategically focused research network. J Am Heart Assoc. 2020;9(4):e014587. doi:10.1161/JAHA.119.014587

6. Henst RHP, Pienaar PR, Roden LC, Rae DE. The effects of sleep extension on cardiometabolic risk factors: a systematic review. J Sleep Res. 2019;28(6):e12865. doi:10.1111/jsr.12865

7. Leidy HJ, Lepping RJ, Savage CR, Harris CT. Neural responses to visual food stimuli after a normal vs. higher protein breakfast in breakfast-skipping teens: a pilot fMRI study. Obesity (Silver Spring). 2012;19(10):2019-2025. doi:10.1038/oby.2011.108

8. UCSF, Hidden in Plain Sight. Date Accessed May 5, 2022.

9. An R, McCaffrey J. Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. J Hum Nutr Diet. 2016;29(5):624-632. doi:10.1111/jhn.12368