Hui Ola Ola. ʻO kahi kumu nui i ke kūlana ʻeha o ke kuamoʻo a i ʻole ke kua i ke olakino. ʻO ke olakino holoʻokoʻa e pili ana i ka ʻai kaulike, ka hoʻoikaika kino, ka hoʻoikaika kino, ka hiamoe hoʻomaha, a me ke ʻano ola olakino. Ua hoʻohana ʻia ka huaʻōlelo ma nā ʻano he nui. Akā ma ka laulā, penei ka wehewehe.
He kaʻina hana noʻonoʻo, alakaʻi ponoʻī, a hoʻomohala e hoʻokō i ka hiki piha. He multidimensional, e hui pū ana i ke ʻano o ka nohona noʻonoʻo/ʻuhane a me ke kaiapuni e noho ai kekahi. He maikaʻi a hōʻoia i ka pololei o kā mākou hana.
He kaʻina hana ia e ʻike ai ka poʻe a koho i ke ʻano o ka nohona holomua. Hoʻopili kēia i ke ʻano o ke kōkua ʻana o ke kanaka i kona kaiapuni/kaiāulu. Manaʻo lākou e kūkulu i nā wahi ola olakino a me nā ʻoihana pūnaewele. Kōkua ia i ka hoʻokumu ʻana i nā ʻōnaehana manaʻoʻiʻo o ke kanaka, nā waiwai, a me kahi kuanaʻike honua maikaʻi.
Aia pū me kēia nā pōmaikaʻi o ka hoʻomaʻamaʻa maʻamau, ka meaʻai olakino, mālama pono pilikino, a me ka ʻike i ka wā e ʻimi ai i ka lāʻau lapaʻau. ʻO ka ʻōlelo a Kauka Jimenez e hana i ke kūpono, ke olakino, a me ka noʻonoʻo ʻana i kā mākou hōʻiliʻili ʻatikala, blog, a me nā wikiō.
For individuals with diabetes or who are watching their sugar intake, is sugar-free candy a healthy choice?
Sugar-Free Candy
Sugar-free candies can be an option for individuals with diabetes and those watching their sugar intake. Different types of sweeteners are used in sugar-free candies, with pros and cons and possible side effects.
nā mea hoʻohui
Sugar-free candies use artificial sweeteners or sugar substitutes to generate a sweet taste. Most of these sweeteners have fewer calories and carbohydrates than sugar, but not all are calorie or carb-free. Some sugar substitutes on labels include:
Aspartame
Sakakarinia
Sucralose
Aspartame, saccharin, stevia, and sucralose are calorie-free and carb-free.
Stevia is a non-alcoholic, non-artificial sugar substitute made from plant leaves.
Sugar alcohols – erythritol, xylitol, maltitol, lactitol, and sorbitol contain some carbohydrates.
Pros
Pros over candies sweetened with sugar.
Satisfies Cravings
Sugar-free candies can satisfy sweet cravings with less impact on blood sugar than their full-sugar counterparts.
For some individuals, especially with irritable bowel syndrome/IBS, sugar alcohols can cause unpleasant gastrointestinal side effects like bloating and diarrhea. (Mäkinen K. K. 2016)
It is recommended to avoid large amounts, especially for individuals with a sensitive stomach. (Evert, A. B. et al., 2019)
hoao
There may be an irregular or unfamiliar taste that can require getting used to.
Try other types and brands.
Carbohydrates
Always read the label.
The sweetener may contain some or none.
Other ingredients may have added carbohydrates.
For example, sugar-free chocolates may be high in saturated fat from ingredients like cocoa butter.
Nā mea hoʻoulu ʻai
Zero-calorie sweeteners may stimulate appetite, leading to eating more, which can be counterproductive to dietary goals. (Azad, M. B. et al., 2017)
nā koho
Choosing which types are best depends on personal taste and health goals.
Because of fatty ingredients, sugar-free chocolates may not be recommended if heart problems exist or fat intake must be limited.
Hard candies may be a better option.
Sugar alcohols can have an impact on blood sugar levels, which may make the candies less than ideal for those with diabetes. Digestive side effects can make them less appealing as well.
Some artificial sweeteners may cause discomfort. Learning the body’s response will help when choosing.
When it comes to taste, note what the preferred candy is sweetened with, as well as other ingredients, to guide future purchases.
Choose a snack that blends something sweet with other healthy ingredients, like fiber or protein, whole grains, nuts, or dried fruit. For example, strawberries with pouli kokoleka or apple slices with peanut butter.
Dr. Jimenez Functional Medicine Team. Healthy eating does not have to be hard. Using an integrated approach, we aim to restore health and function to the body through Nutrition and Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine protocols. If the patient needs other treatment, they will be referred to a clinic or physician best suited for them, as Dr. Jimenez has teamed up with the top surgeons, clinical specialists, medical researchers, nutritionists, and health coaches to provide the most effective clinical treatments. We focus on what works for you and strive to better the body through researched methods and total wellness programs.
Mäkinen K. K. (2016). Gastrointestinal Disturbances Associated with the Consumption of Sugar Alcohols with Special Consideration of Xylitol: Scientific Review and Instructions for Dentists and Other Health-Care Professionals. International journal of dentistry, 2016, 5967907. doi.org/10.1155/2016/5967907
Evert, A. B., Dennison, M., Gardner, C. D., Garvey, W. T., Lau, K. H. K., MacLeod, J., Mitri, J., Pereira, R. F., Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, P. B., & Yancy, W. S., Jr (2019). Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes care, 42(5), 731–754. doi.org/10.2337/dci19-0014
Azad, M. B., Abou-Setta, A. M., Chauhan, B. F., Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, M. M., Reid, A. E., Fiander, M., MacKay, D. S., McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis of randomized controlled trials and prospective cohort studies. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390
No ka poʻe e pili ana i ka constipation mau ma muli o nā lāʻau lapaʻau, ke koʻikoʻi, a i ʻole ka nele o ka fiber, hiki anei i ka hoʻoikaika kino hele wāwae ke hoʻoikaika i ka neʻe ʻana o ka ʻōpū?
Ka hele wāwae no ke kōkua ʻana i ka ʻōpū
He maʻi maʻamau ka constipation. ʻO ka nui o ka noho ʻana, nā lāʻau lapaʻau, ke koʻikoʻi, a i ʻole ka lawa ʻole o ka fiber hiki ke hopena i ka neʻe pinepine ʻana o ka ʻōpū. Hiki i nā hoʻoponopono ola ke hoʻoponopono i ka hapa nui o nā hihia. ʻO kekahi o nā ala maikaʻi loa, ʻo ia ka hoʻokomo ʻana i ka hoʻoikaika kino maʻamau, e paipai ana i nā ʻiʻo o ka ʻōpū e ʻaelike kūlohelohe (Huang, R., et al., 2014). Hoʻopili kēia i ka jogging, yoga, wai aerobics, a me ka ikaika a i ʻole ka hele wikiwiki ʻana no ka hoʻohaʻahaʻa ʻana i ka paʻa.
ka Research
Ua hoʻopaʻa ʻia kahi haʻawina i nā wahine momona o waena o nā makahiki i loaʻa i ka constipation mau ma kahi o 12 mau pule. (Tantawy, SA, et al., 2017)
ʻO ka hui mua i hele ma luna o kahi papa hana 3 manawa i ka pule no 60 mau minuke.
ʻAʻole i komo ka hui ʻelua i kekahi hana kino.
Ua ʻoi aku ka maikaʻi o ka hui mua i kā lākou mau hōʻailona constipation a me nā loiloi o ke ola.
Hoʻopili pū ʻia kahi ʻano like ʻole o ka maʻi bacteria me nā pilikia constipation. ʻO kekahi noiʻi ʻē aʻe i kālele ʻia i ka hopena o ka hele wikiwiki ʻana me nā hoʻomaʻamaʻa e hoʻoikaika ai i nā ʻiʻo koʻikoʻi e like me nā papa ma ka haku mele microbiota intestinal. (Morita, E., et al., 2019) Ua hōʻike ʻia nā hopena e hiki ke kōkua i ka hoʻomaʻamaʻa aerobic e like me ka mana / brisk walking ke hoʻonui i ka ʻōpū ʻO Bacteroides, he ʻāpana koʻikoʻi o ka bacteria ʻōpū olakino. Ua hōʻike nā haʻawina i kahi hopena maikaʻi ke komo nā kānaka i ka liʻiliʻi o 20 mau minuke o ka hele wikiwiki ʻana i kēlā me kēia lā. (Morita, E., et al., 2019)
Hiki i ka ho'oikaika kino ke kōkua i ka ho'emi 'ana i ka ma'i ma'i 'a'ai
Hiki i ka hana kino ke lilo i mea pale nui i ka hoemi ana i ka ma'i ma'i 'a'ai. (National Cancer Institute. 2023) Manaʻo kekahi i ka hōʻemi ʻana i ka pilikia he 50%, a hiki i ka hoʻoikaika kino ke kōkua i ka pale ʻana i ka hoʻi hou ʻana ma hope o ka ʻike ʻana i ka maʻi maʻi ʻaʻai colon, a he 50% hoʻi i kekahi mau haʻawina no nā poʻe maʻi me ka pae II a i ʻole ka pae III o ka maʻi kanesa. (Schoenberg MH 2016)
Loaʻa nā hopena maikaʻi loa ma o ka hoʻoikaika kino haʻahaʻa, e like me ka hele ʻana i ka mana / brisk, ma kahi o ʻeono mau hola i kēlā me kēia pule.
Ua hōʻemi ʻia ka make ma ka 23% i nā poʻe i hoʻoikaika kino no ka liʻiliʻi o 20 mau minuke i nā manawa he nui i ka pule.
ʻO nā poʻe maʻi maʻi maʻi maʻi colon inactive i hoʻomaka i ka hoʻoikaika kino ma hope o kā lākou hōʻoia ʻana ua hoʻomaikaʻi maikaʻi ʻia nā hopena ma mua o ka poʻe i noho noho maʻamau, e hōʻike ana ʻaʻole i lohi ka hoʻomaka ʻana i ka hoʻoikaika kino.(Schoenberg MH 2016)
ʻO nā mea maʻi ikaika loa i loaʻa nā hopena maikaʻi loa.
Kāohi ʻana i ka hoʻoikaika kino
Loaʻa i kekahi poʻe kukini a me ka poʻe hele wāwae i kahi kolone ikaika loa, ka hopena o ka maʻi maʻi e pili ana i ka hoʻomaʻamaʻa a i ʻole nā kue wāwae, i kapa ʻia ʻo runner's trots. A hiki i ka 50% o ka poʻe haʻuki hoʻomanawanui e ʻike i nā pilikia gastrointestinal i ka wā hoʻoikaika kino. (de Oliveira, EP et al., 2014) ʻO nā hana pale e hiki ke hana.
ʻAʻole ʻai i loko o ʻelua hola o ka hoʻoikaika kino.
E pale i ka caffeine a me ka wai mahana ma mua o ka hoʻoikaika kino.
Inā paʻakikī i ka lactose, e pale i nā huahana waiū a hoʻohana paha i ka Lactase.
E hōʻoia i ka wai maikaʻi o ke kino ma mua o ka hoʻoikaika kino.
Hydrating i ka wā hoʻoikaika kino.
Inā hoʻoikaika kino i ka kakahiaka:
E inu ma kahi o 2.5 mau kīʻaha wai a i ʻole kahi inu haʻuki ma mua o ka moe.
E inu ma kahi o 2.5 mau kīʻaha wai ma hope o ke ala ʻana.
E inu hou i 1.5 - 2.5 mau kīʻaha wai 20-30 mau minuke ma mua o ka hoʻoikaika kino.
E inu i 12-16 auneke wai i kēlā me kēia 5-15 minuke i ka wā hoʻoikaika kino.
If hoʻoikaika kino no 90 mau minuke:
E inu i 12 - 16 wai-auneke wai e loaʻa ana he 30-60 grams o nā carbohydrates, sodium, potassium, a me ka magnesium i kēlā me kēia 5-15 mau minuke.
Kōkua Kākoʻo
Hiki ke hoʻoholo i ka constipation i kēlā me kēia manawa me ka hoʻoponopono ʻana i ka nohona e like me ka hoʻonui ʻana i ka ʻai o ka fiber, hoʻoikaika kino, a me nā wai. ʻO ka poʻe e loaʻa ana i ke koko koko a i ʻole hematochezia, ua nalowale he 10 paona a ʻoi aʻe paha, loaʻa i ka anemia hemahema hao, loaʻa i nā hōʻike koko fecal occult/huna maikaʻi, a i ʻole he moʻolelo ʻohana o ka maʻi maʻi colon e pono e ʻike i kahi mea mālama ola a loea paha e hana kikoʻī. nā hoʻāʻo diagnostic e hōʻoia ʻaʻohe pilikia kumu a i ʻole nā kūlana koʻikoʻi. (Jamshed, N. et al., 2011) Ma mua o ka hele wāwae ʻana no ke kōkua constipation, pono nā kānaka e nīnau i kā lākou mea mālama ola e ʻike inā palekana ia no lākou.
Ma ka Injury Medical Chiropractic a me ka Functional Medicine Clinic, ʻo kā mākou mau wahi hana e pili ana i ka Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Paʻi Paʻakikī, Manaʻo Koʻikoʻi, Hoʻoponopono Lapaʻau Hana, a me nā protocol mālama mālama. Kūleʻa mākou i nā mea e pono ai ʻoe e hoʻokō i nā pahuhopu hoʻomaikaʻi a hana i kahi kino i hoʻomaikaʻi ʻia ma o nā ʻano noiʻi a me nā papahana olakino holoʻokoʻa. Inā makemake ʻia nā lāʻau lapaʻau ʻē aʻe, e hoʻouna ʻia nā kānaka i ke keʻena lapaʻau a i ʻole ke kauka i kūpono i ko lākou ʻeha, kūlana, a/a i ʻole maʻi.
Poop Testing: He aha? No ke aha mai? a pehea?
E hoʻomaopopo '
Huang, R., Ho, SY, Lo, WS, & Lam, TH (2014). ʻO ka hana kino a me ka constipation i nā ʻōpio Hong Kong. PloS hoʻokahi, 9(2), e90193. doi.org/10.1371/journal.pone.0090193
Tantawy, SA, Kamel, DM, Abdelbasset, WK, & Elgohary, HM (2017). Nā hopena o kahi hoʻoikaika kino i manaʻo ʻia a me ka mālama ʻana i ka meaʻai no ka mālama ʻana i ka constipation i nā wahine momona o waena. ʻO ka maʻi diabetes, metabolic syndrome a me ka momona: nā pahuhopu a me ka lāʻau lapaʻau, 10, 513-519. doi.org/10.2147/DMSO.S140250
Morita, E., Yokoyama, H., Imai, D., Takeda, R., Ota, A., Kawai, E., Hisada, T., Emoto, M., Suzuki, Y., & Okazaki, K. (2019). Hoʻomaʻamaʻa hoʻomaʻamaʻa Aerobic me ka hele wāwae wikiwiki e hoʻonui i nā Bacteroides ʻōpū i nā Wahine ʻEleʻele Ola. Nā meaʻai, 11(4), 868. doi.org/10.3390/nu11040868
Schoenberg MH (2016). ʻO ka hana kino a me ka meaʻai i loko o ka Primary and Tertiary Prevention of Colorectal Cancer. ʻO ka lāʻau lapaʻau Visceral, 32(3), 199–204. doi.org/10.1159/000446492
de Oliveira, EP, Burini, RC, & Jeukendrup, A. (2014). ʻO nā hoʻopiʻi ʻana i ka ʻōpū i ka wā hoʻoikaika: prevalence, etiology, a me nā ʻōlelo aʻoaʻo meaʻai. Laau haʻuki (Auckland, NZ), 44 Suppl 1(Suppl 1), S79–S85. doi.org/10.1007/s40279-014-0153-2
Jamshed, N., Lee, ZE, & Olden, KW (2011). ʻO ka diagnostic approach to chronic constipation i nā mākua. Kauka ʻohana ʻAmelika, 84(3), 299–306.
Hiki i ka ʻike ʻana i ka nui o ka lawelawe ʻana ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me nā calorie no ka poʻe makemake e ʻai i nā hua maloʻo?
Nā hua maloʻo
ʻO nā hua maloʻo, e like me nā cranberries, nā lā, nā huawaina, a me nā paʻi, he mea maikaʻi loa no ka mea lōʻihi lākou a he kumu olakino o ka fiber, minerala, a me nā huaora. Eia nō naʻe, ʻoi aku ka nui o ke kō a me nā calorie i nā hua maloʻo i kēlā me kēia lawelawe ʻana no ka mea e nalowale ana ka leo i ka wā dehydrated, e ʻae ai e ʻai ʻia. ʻO ia ke kumu he mea nui ka nui o ka lawelawe ʻana e hōʻoia i ka ʻai ʻole o kekahi.
Kākoʻo Lahi
Hoʻomaloʻo ʻia nā huaʻai i loko o nā dehydrators a waiho ʻia i ka lā e maloʻo maoli. Mākaukau lākou ke nalowale ka hapa nui o ka wai. ʻO ka lilo ʻana o ka wai e hoʻemi i ko lākou nui kino, e hiki ai i nā kānaka ke ʻai hou aku, e hoʻonui ana i ke kō a me ka nui o ka calorie. No ka laʻana, ma kahi o 30 mau hua waina i kūpono i loko o ke kīʻaha ana hoʻokahi, akā hiki i 250 mau huawaina ke hoʻopiha i hoʻokahi kīʻaha i ka wā maloʻo. ʻIke meaʻai no nā huaʻai hou a maloʻo.
He kanakolu mau huawaina he 47 calories a ma lalo o 10 grams o ke kō.
He ʻokoʻa ka nui o ke kō maoli o ka hua waina, no laila hiki ke kau ʻia nā ʻano like ʻole i nā loiloi waiwai waiwai.
ʻO kekahi mau huaʻai, e like me ka cranberries, hiki ke ʻai loa, no laila hoʻohui ʻia ke kō a i ʻole nā wai huaʻai i ka wā maloʻo.
Nā ala e hoʻohana ai
ʻOi aku ka nui o nā hua hou i kekahi mau huaora, akā mālama ʻia ka mineral a me ka fiber i ka wā maloʻo. ʻO nā huaʻai maloʻo he mea maʻamau a hiki ke lilo i ʻāpana o ka meaʻai olakino, kaulike e hiki ke komo:
Hoʻomaʻamaʻa māmā i ka oatmeal me kahi ʻāpana liʻiliʻi o nā hua maloʻo no ka ʻaina kakahiaka maikaʻi.
Nā Sala
E hoʻolei i nā ʻōmaʻomaʻo ʻeleʻele, lau lau, nā ʻāpana ʻāpala hou, nā cranberries maloʻo a i ʻole nā waina waina, a me nā paʻakai.
Koho nui
E hoʻohana i nā hua maloʻo ma ke ʻano he mea hoʻohui i nā mea ʻono.
Paʻa Paʻa Protein
ʻO nā hua waina, nā blueberries maloʻo, nā ʻāpala, a me nā apricots maloʻo he mea maʻalahi a lōʻihi ka lōʻihi ma mua o nā hua hou, e hoʻomaʻamaʻa iā lākou ke loaʻa ʻole nā paola protein.
Ma ka Injury Medical Chiropractic a me ka Functional Medicine Clinic,ʻo kā mākou mau wahi hana e pili ana i ka Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, ʻO Scoliosis, Pākīpika Herniated Discs, Fibromyalgia, Chronic Pain, ʻEha Paʻakikī, Hoʻoponopono Stress, Hana Lapaʻau Hana Hana, a me nā protocol mālama mālama. Kūleʻa mākou i nā mea e pono ai ʻoe e hoʻokō i nā pahuhopu hoʻomaikaʻi a hana i kahi kino i hoʻomaikaʻi ʻia ma o nā ʻano noiʻi a me nā papahana olakino holoʻokoʻa.
No ka poʻe e komo ana i ka hoʻoikaika kino, ka hoʻoikaika kino, a me ka hoʻoikaika kino, hiki anei i ka ʻike i ke ʻano o ka hana ʻana o ka glycogen ke kōkua i ka hoʻihoʻi ʻana i ka hana?
ʻO Glycogen
Ke makemake ke kino i ka ikehu, huki ʻo ia i kāna mau hale kūʻai glycogen. ʻO ka haʻahaʻa-carbohydrate, nā meaʻai ketogenic a me ka hoʻoikaika ikaika e hoʻopau i nā hale kūʻai glycogen, e hoʻoneʻe ai ke kino i ka momona no ka ikehu. Hāʻawi ʻia ʻo Glycogen ma o nā ʻakika i loko o ka meaʻai a ke kanaka a hoʻohana ʻia e hoʻoikaika i ka lolo, hoʻoikaika kino, a me nā hana ʻē aʻe o ke kino. ʻO nā molekala i hana ʻia mai ka glucose e mālama nui ʻia i loko o ke ake a me nā ʻiʻo. ʻO ka mea i ʻai ʻia, pehea ka pinepine, a me ka pae hana e hoʻololi i ka mālama ʻana a me ka hoʻohana ʻana o ke kino i ka glycogen. ʻO ka hoʻihoʻi ʻana i ka glycogen ma hope o ka hoʻoikaika kino a i ʻole ka hana ʻana he ʻāpana koʻikoʻi o ke kaʻina hana hoʻōla. Hiki i ke kino ke hoʻoneʻe koke i ka glycogen mai kēia mau wahi mālama i ka wā e pono ai ka wahie. ʻO ka ʻai ʻana i nā kalapona i lawa e hiki ai i nā pahuhopu olakino a me nā pae hana he mea nui ia no ka holomua.
He aha ia
ʻO ia ke ʻano o ka glucose i mālama ʻia e ke kino.
Mālama ʻia i loko o ke ake a me nā ʻiʻo.
ʻO ia ke kumu ikehu mua a makemake ʻia o ke kino.
Loaʻa ia mai nā kaʻapona i nā meaʻai a me nā mea inu.
Hana ʻia ia mai kekahi mau molekole glucose pili.
Hana a me ka waiho ʻana
Hoʻololi ʻia ka hapa nui o nā kalapona i ʻai ʻia i ka glucose, ka mea i lilo i kumu ikaika o ke kino. Eia nō naʻe, inā ʻaʻole pono ke kino i ka wahie, lilo nā molekala glucose i mau kaulahao pili o ʻewalu a 12 mau ʻāpana glucose, e hana ana i kahi mole glycogen.
Kaʻina hana
ʻO ka ʻai ʻana i ka meaʻai i loko o ka carbohydrate e hoʻonui i ke kiʻekiʻe o ka glucose koko ma ka pane.
ʻO ka hoʻonui ʻana i ka glucose e hōʻailona ana i ka pancreas e hana i ka insulin, he hormone e kōkua i nā keena o ke kino e lawe i ka glucose mai ke kahe koko no ka ikehu a i ʻole ka mālama ʻana.
ʻO ka hoʻoulu ʻana o ka insulin ka mea e hana ai ka ate a me nā ʻiʻo i kahi enzyme i kapa ʻia ʻo glycogen synthase, kahi e hoʻopili ai i nā kaulahao glucose.
Me ka lawa o ka glucose a me ka insulin, hiki ke hāʻawi ʻia nā molekala glycogen i ke ake, nā ʻiʻo, a me nā ʻāpana momona no ka mālama ʻana.
Ma muli o ka loaʻa ʻana o ka nui o ka glycogen i loko o nā ʻiʻo a me ke akepaʻa, ʻokoʻa ka nui i mālama ʻia i loko o kēia mau cell ma muli o ke kiʻekiʻe o ka hana, pehea ka nui o ka ikehu i ka wā hoʻomaha, a me nā meaʻai i ʻai ʻia. Hoʻohana mua nā ʻiʻo i ka glycogen i mālama ʻia i loko o ka nāʻiʻo, ʻoiai ʻo ka glycogen i mālama ʻia i loko o ke ake e puʻunaue ʻia i ke kino holoʻokoʻa, ma ka lolo a me ke kuamoʻo.
Hoʻohana kino
Hoʻololi ke kino i ka glucose i glycogen ma o ke kaʻina i kapa ʻia ʻo glycogenesis. I loko o kēia kaʻina hana, kōkua nā enzyme like ʻole i ke kino e wāwahi i ka glycogen i glycogenolysis i hiki i ke kino ke hoʻohana. Loaʻa i ke koko ka nui o ka glucose i mākaukau e hele i kēlā me kēia manawa. E hāʻule nō hoʻi nā pae o ka insulin i ka wā e hoʻomaka ai ka emi ʻana o ka pae, ma muli o ka ʻai ʻole ʻana a i ʻole ke puhi ʻana i ka glucose i ka wā hoʻoikaika kino. Ke hana ʻia kēia, hoʻomaka kahi enzyme i kapa ʻia ʻo glycogen phosphorylase e wāwahi i ka glycogen e hāʻawi i ke kino me ka glucose. ʻO ka glucose mai ka ate glycogen e lilo i ikehu mua o ke kino. Hoʻohana nā pōkole pōkole o ka ikehu i ka glycogen, inā i ka wā sprint a i ʻole ka hāpai kaumaha. (ʻO Bob Murray, ʻo Christine Rosenbloom, 2018) Hiki ke hāʻawi i ka ikehu no ka hoʻoikaika kino a me ka wikiwiki o ka hoʻoikaika kino. Pono nā kānaka e ʻai i ka ʻai ʻai ma hope o ka hoʻomaʻamaʻa ʻana me ka nui o nā kalapona e hoʻopiha ai i nā hale kūʻai glycogen. Hoʻohana pū ka lolo i ka glucose no ka ikehu, me 20 a 25% o ka glycogen e hele ana i ka mana o ka lolo. (Manu S. Goyal, Marcus E. Raichle, 2018) Hiki ke ulu aʻe ka palaualelo a i ʻole ka noe o ka lolo ke ʻai ʻole ʻia ka ʻai ʻia. Ke hoʻopau ʻia nā hale kūʻai glycogen ma o ka hoʻomaʻamaʻa ʻana a i ʻole ka lawa ʻole o nā kaʻa, hiki i ke kino ke manaʻo i ka luhi a me ka palaualelo a loaʻa paha i ka naʻau a me ka hiamoe. (Hugh S. Winwood-Smith, Craig E. Franklin 2, Craig R. White, 2017)
ʻai
He aha nā meaʻai e ʻai ʻia a me ka nui o ka hana kino a ke kanaka e hoʻopili ai i ka hana glycogen. Hiki i nā hopena ke paʻakikī inā hahai kekahi i ka meaʻai haʻahaʻa-carb, kahi i kaohi koke ʻia ai nā ʻakika, ke kumu mua o ka synthesis glucose.
Ka luhi a me ka noe lolo
I ka hoʻomaka mua ʻana i kahi meaʻai haʻahaʻa haʻahaʻa, hiki ke hoʻopau nui ʻia nā hale kūʻai glycogen o ke kino a loaʻa paha i nā kānaka nā hōʻailona e like me ka luhi a me ka noe o ka lolo. (Kristen E. D'Anci et al., 2009)
Hoʻomaka ka emi ʻana o nā hōʻailona i ka wā e hoʻoponopono ai ke kino a hoʻohou i kāna mau hale kūʻai glycogen.
Kaona wai
Hiki i kēlā me kēia nui o ke kaumaha ke loaʻa ka hopena like ma nā hale kūʻai glycogen.
I ka wā mua, hiki i nā kānaka ke ʻike i ka hāʻule wikiwiki o ke kaumaha.
I ka wā lōʻihi, hiki i ke kaumaha ke piʻi a piʻi paha.
ʻO ka hanana ma muli o ke ʻano o ka glycogen, ʻo ia hoʻi ka wai. ʻO ka emi ʻana o ka glycogen wikiwiki i ka hoʻomaka ʻana o ka meaʻai e hoʻoulu i ka nalowale o ka paona wai. I ka wā lōʻihi, hoʻololi hou ʻia nā hale kūʻai glycogen, a hoʻi hou ke kaumaha o ka wai. Ke hana ʻia kēia, hiki ke hoʻohaʻahaʻa a paʻa paha ke kaumaha. Hiki ke hoʻomau i ka lilo ʻana o ka momona me ka hopena o ka pāpū pōkole.
hoʻokō '
Inā hoʻoikaika ʻia ka hana maʻamau, aia nā kumu e kōkua ai e pale i ka hoʻemi ʻana i ka hana e kōkua paha:
Hoʻouka kaʻa
ʻAi kekahi poʻe haʻuki i ka nui o ka waiʻaleʻa ma mua o ka hana ʻana a i ʻole ka hoʻokūkū.
Hāʻawi ʻia ka nui o ka wahie i nā carbohydrates keu.
Ua hāʻule ʻole ke ʻano hana no ka mea hiki ke alakaʻi i ke kaumaha o ka wai a me nā pilikia digestive.
ʻO Glucose Gels
Hiki ke ʻai ʻia nā gel ikehu i loaʻa ka glycogen ma mua a i ʻole i ka wā e pono ai i ka wā o kahi hanana e hoʻonui ai i nā pae glucose koko.
No ka laʻana, he mau mea hoʻopihapiha maikaʻi ka nahu ikehu no ka poʻe kukini e kōkua i ka hoʻonui ʻana i ka hana i ka wā holo lōʻihi.
ʻAi ʻai Ketogenic haʻahaʻa haʻahaʻa
ʻO ka ʻai ʻana i ka meaʻai kiʻekiʻe i ka momona a me ka haʻahaʻa o ka carbohydrate hiki ke hoʻokomo i ke kino i kahi kūlana keto-adaptive.
I kēia mokuʻāina, hoʻomaka ke kino e komo i ka momona i mālama ʻia no ka ikehu a hilinaʻi iki i ka glucose no ka wahie.
Ma Injury Medical Chiropractic a me Functional Medicine Clinic, hoʻohana kā mākou mea hoʻolako i kahi ala i hoʻohui ʻia e hana i nā hoʻolālā mālama pilikino no kēlā me kēia kanaka, pinepine pū me ka Functional Medicine, Acupuncture, Electro-Acupuncture, a me nā kumu lāʻau lapaʻau. ʻO kā mākou pahuhopu e hoʻihoʻi i ke olakino a me ka hana i ke kino.
Meaʻai Haʻuki a me ka meaʻai meaʻai haʻuki
E hoʻomaopopo '
Murray, B., & Rosenbloom, C. (2018). ʻO ke kumu o ka metabolism glycogen no nā kumu aʻo a me nā mea pāʻani. Hōʻike manaʻo meaʻai, 76(4), 243–259. doi.org/10.1093/nutrit/nuy001
Goyal, MS, & Raichle, ME (2018). ʻO nā koi o ka Glucose o ka ulu ʻana o ka lolo kanaka. Nūpepa o ka pediatric gastroenterology a me ka meaʻai, 66 Suppl 3(Suppl 3), S46–S49. doi.org/10.1097/MPG.0000000000001875
Winwood-Smith, HS, Franklin, CE, & White, CR (2017). ʻO ka meaʻai haʻahaʻa-carbohydrate e hoʻoulu ai i ke kaumaha metabolic: kahi hana hiki ke mālama i ka glycogen. ʻAmelika Hui Pū ʻIa o ka physiology. Hoʻoponopono, hoʻohui a me ka physiology hoʻohālikelike, 313 (4), R347–R356. doi.org/10.1152/ajpregu.00067.2017
D'Anci, KE, Watts, KL, Kanarek, RB, & Taylor, HA (2009). ʻO nā meaʻai haʻahaʻa-carbohydrate hoʻemi kaumaha. Nā hopena i ka naʻau a me ke ʻano. ʻAi ʻai, 52(1), 96–103. doi.org/10.1016/j.appet.2008.08.009
Hiki i ka ʻike ʻana i nā meaʻai e ʻai ai ke kōkua i ka poʻe e hoʻi hou ana i ke ola kino?
ʻAi ʻAi a me ka hoʻihoʻi ʻana i ke ola o ka ʻōpū
Hiki ke hoʻoweliweli i ke ola o ka meaʻai. ʻO ka mea pōmaikaʻi, ʻo ka hapa nui o nā hihia he maʻalahi a pōkole a mau hola wale nō i kekahi mau lā (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024). Akā ʻo nā hihia maʻalahi hiki ke hōʻeha i ka ʻōpū, e hoʻoulu ai i ka nausea, ka luaʻi, a me ka maʻi maʻi. Ua ʻike nā mea noiʻi ʻo nā maʻi bacterial, e like me ka make ʻana i ka meaʻai, hiki ke hoʻololi i ka maʻi bacteria o ka ʻōpū. (ʻO Clara Belzer et al., 2014) ʻO ka ʻai ʻana i nā meaʻai e hoʻoikaika ai i ka hoʻōla ʻana o ka ʻōpū ma hope o ka make ʻana o ka meaʻai hiki ke kōkua i ke kino e hoʻōla hou a ʻoi aku ka wikiwiki.
Nā Mea ʻai e ʻAi ai
Ma hope o ka hoʻoholo ʻana o nā hōʻailona ʻona, manaʻo paha kekahi he maikaʻi ka hoʻi ʻana i ka meaʻai maʻamau. Eia naʻe, ua hoʻomanawanui ka ʻōpū i kahi ʻike, a ʻoiai ua emi nā hōʻailona koʻikoʻi, hiki i nā kānaka ke pōmaikaʻi i nā meaʻai a me nā mea inu i maʻalahi i ka ʻōpū. ʻO nā meaʻai a me nā mea inu i ʻōlelo ʻia ma hope o ka make ʻana o ka meaʻai: (National Institute of Diabetes and Digestive and Kidney Diseases. 2019)
ʻO Gatorade
Pedialytes
ka wai
ʻOi lau nahele
Ka moa moa
ʻO Jello
Pāpaka
Hoʻopuka
Hoʻomaʻaka
Kahiki
Oatmeal
maia
uala
He mea koʻikoʻi ka hydration ma hope o ka ʻai ʻana. Pono nā kānaka e hoʻohui i nā meaʻai meaʻai ʻē aʻe a me ka hoʻomaʻemaʻe ʻana, e like me ka moa noodle soup, e kōkua ana ma muli o kāna mau meaʻai a me ka wai. ʻO ka maʻi maʻi a me ka luaʻi e hele pū me ka maʻi hiki ke waiho i ke kino me ka maloʻo nui. ʻO nā mea inu wai hou e kōkua i ke kino e hoʻololi i nā electrolytes a me ka sodium i nalowale. Ke hoʻomaʻemaʻe hou ʻia ke kino a hiki ke hoʻopaʻa i nā meaʻai palaka, e hoʻolauna mālie i nā meaʻai mai ka ʻai maʻamau. Ke hoʻomaka hou i ka meaʻai maʻamau ma hope o ka hoʻomaʻemaʻe hou ʻana, e ʻai pinepine i nā meaʻai liʻiliʻi, i kēlā me kēia ʻekolu a ʻehā mau hola, ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i ka ʻaina kakahiaka nui, ka ʻaina awakea, a me ka ʻaina ahiahi i kēlā me kēia lā. (Andi L. Shane et al., 2017) Ke koho ʻana iā Gatorade a i ʻole Pedialyte, e hoʻomanaʻo ʻo Gatorade he mea inu hoʻomaʻemaʻe haʻuki me ka nui o ke kō, hiki ke hoʻonāukiuki i ka ʻōpū ʻeha. Hoʻolālā ʻia ka Pedialyte no ka hoʻomaʻemaʻe hou ʻana i ka wā maʻi a ma hope o ka maʻi a he liʻiliʻi ke kō, ʻoi aku ka maikaʻi. (Ronald J Maughan et al., 2016)
Ke ʻAi ʻAi ʻAi ʻAi ʻO nā meaʻai e hōʻalo ai
I ka wā o ka ʻai ʻana, ʻaʻole makemake iki nā kānaka e ʻai. Eia naʻe, i mea e pale ai i ka hoʻonui ʻana i ka maʻi, ʻōlelo ʻia ka poʻe e pale i kēia mau mea i ka wā e maʻi ikaika ana (Ke Kulanui Mokuʻāina ʻo Ohio. 2019)
Hiki i nā mea inu caffeinated a me ka waiʻona ke hoʻomaʻemaʻe hou aku.
ʻO nā meaʻai momona a me nā meaʻai fiber kiʻekiʻe he paʻakikī ke ʻeli.
Hiki i nā meaʻai a me nā mea inu ke kiʻekiʻe i ke kō ke kumu e hana ai ke kino i nā pae glucose kiʻekiʻe a hoʻonāwaliwali i ka ʻōnaehana pale. (Navid Shomali et al., 2021)
Ka Manawa Ho'ola a me ka Ho'omaka 'ana i ka 'ai ma'amau
ʻAʻole lōʻihi ka lāʻau make, a ʻo ka hapa nui o nā hihia paʻakikī e hoʻoholo ʻia i loko o kekahi mau hola a i ʻole mau lā. (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024) Pili nā hōʻailona ma ke ʻano bacteria. Hiki i nā kānaka ke maʻi i loko o nā minuke o ka ʻai ʻana i ka meaʻai haumia a hiki i ʻelua pule ma hope. No ka laʻana, hiki i ka bacteria Staphylococcus aureus ke kumu i nā hōʻailona kokoke koke. Ma ka ʻaoʻao ʻē aʻe, hiki i ka listeria ke lawe i ʻelua mau pule e hōʻike ai i nā hōʻailona. (Nā kikowaena no ka hoʻomake a me ka pale ʻana, a me ka 2024) Hiki i nā kānaka ke hoʻomau i kā lākou meaʻai maʻamau i ka wā e pau ai nā hōʻailona, ua hoʻomaʻemaʻe loa ke kino a hiki ke hoʻopaʻa i nā meaʻai maʻa. (Andi L. Shane et al., 2017)
Manaʻo ʻia ʻo Gut Foods Post Stomach Virus
Hiki i nā meaʻai ola kino ke kōkua i ka hoʻihoʻi ʻana i ka ʻōpū microbiome a i ʻole nā microorganism ola a pau i loko o ka ʻōnaehana digestive. Pono ka microbiome o ka ʻōpū olakino no ka hana ʻana o ka ʻōnaehana pale. (Emanuele Rinninella et al., 2019) Hiki i nā maʻi maʻi o ka ʻōpū ke hoʻopau i ke koena o ka maʻi bacteria. (Chanel A. Mosby et al., 2022) Hiki i ka ʻai ʻana i kekahi mau meaʻai ke kōkua i ka hoʻihoʻi ʻana i ke koena o ka ʻōpū. Hiki i nā prebiotics, a i ʻole nā mea kanu hiki ke hoʻoheheʻe ʻia, hiki ke kōkua i ka wāwahi ʻana i loko o ka ʻōpū liʻiliʻi a ʻae i ka ulu ʻana o ka hua bacteria maikaʻi. Aia nā meaʻai prebiotic: (Dorna Davani-Davari et al., 2019)
mohihi
'Alika
Pākē
Asparagus
Peʻa
Honey
waiu
maia
ʻO ka palaoa, ka bale, ka rai
Kāleka
'Ose
ʻO Seaweed
Eia kekahi, hiki i nā probiotics, he bacteria ola, ke kōkua i ka hoʻonui ʻana i ka nui o nā huakini olakino i loko o ka ʻōpū. Aia nā meaʻai probiotic: (Kula Lapaʻau ʻo Harvard, 2023)
ʻO Pickles
Palaoa palaoa
Kombucha
Sauerkraut
ʻO Yogurt
Miso
kefir
Kimchi
tempe
Hiki ke lawe ʻia nā probiotics ma ke ʻano he mea hoʻohui a hele mai i nā papa, capsules, pauka, a me nā wai. No ka loaʻa ʻana o ka bacteria ola, pono lākou e hoʻopaʻa ʻia. Manaʻo nā mea mālama ola i ka lawe ʻana i nā probiotics i ka wā e hoʻōla ai mai ka maʻi ʻōpū. (National Institute of Diabetes and Digestive and Kidney Diseases, 2018) Pono nā kānaka e nīnau i kā lākou mea mālama ola e ʻike inā palekana a olakino kēia koho.
Ma Injury Medical Chiropractic and Functional Medicine Clinic, mālama mākou i nā ʻeha a me nā maʻi ʻeha mau ma o ka hoʻomohala ʻana i nā hoʻolālā lapaʻau pilikino a me nā lawelawe lapaʻau kūikawā e pili ana i nā ʻeha a me ke kaʻina hana hoʻōla piha. Inā makemake ʻia nā lāʻau lapaʻau ʻē aʻe, e hoʻouna ʻia nā kānaka i ke keʻena lapaʻau a i ʻole ke kauka i kūpono i ko lākou ʻeha, kūlana, a/a i ʻole maʻi.
Aʻo e pili ana i nā meaʻai
E hoʻomaopopo '
Nā kikowaena no ka hoʻopaʻa ʻana a me ka pale ʻana i ka maʻi. (2024). ʻO nā hōʻailona ʻona ʻai. Kiʻi ʻia mai www.cdc.gov/foodsafety/symptoms.html
Belzer, C., Gerber, GK, Roeselers, G., Delaney, M., DuBois, A., Liu, Q., Belavusava, V., Yeliseyev, V., Houseman, A., Onderdonk, A., Cavanaugh , C., & Bry, L. (2014). Dynamics o ka microbiota i ka pane ʻana i ka maʻi hoʻokipa. PloS hoʻokahi, 9(7), e95534. doi.org/10.1371/journal.pone.0095534
Shane, AL, Mody, RK, Crump, JA, Tarr, PI, Steiner, TS, Kotloff, K., Langley, JM, Wanke, C., Warren, CA, Cheng, AC, Cantey, J., & Pickering, LK (2017). 2017 Infectious Diseases Society of America Clinical Practice Guidelines for the Diagnosis and Management of Infectious Diarrhea. ʻO nā maʻi maʻi maʻi: he hoʻolaha kūhelu o ka Infectious Diseases Society of America, 65 (12), e45–e80. doi.org/10.1093/cid/cix669
Maughan, RJ, Watson, P., Cordery, PA, Walsh, NP, Oliver, SJ, Dolci, A., Rodriguez-Sanchez, N., & Galloway, SD (2016). ʻO kahi hoʻokolohua hoʻāʻo e loiloi i ka hiki o nā mea inu ʻokoʻa ke hoʻopili i ke kūlana hydration: ka hoʻomohala ʻana i kahi index hydration inu. The American journal of clinical nutrition, 103(3), 717–723. doi.org/10.3945/ajcn.115.114769
Shomali, N., Mahmoudi, J., Mahmoodpoor, A., Zamiri, RE, Akbari, M., Xu, H., & Shotorbani, SS (2021). Nā hopena maikaʻi ʻole o ka nui o ka glucose i ka ʻōnaehana pale: He loiloi hou. Biotechnology a noiʻi biochemistry, 68(2), 404–410. doi.org/10.1002/bab.1938
Rinninella, E., Raoul, P., Cintoni, M., Franceschi, F., Miggiano, GAD, Gasbarrini, A., & Mele, MC (2019). He aha ka Healthy Gut Microbiota Composition? ʻO kahi kaiaola e hoʻololi ana ma waena o ka makahiki, ka honua, ka meaʻai, a me nā maʻi. Microorganisms, 7(1), 14. doi.org/10.3390/microorganisms7010014
Mosby, CA, Bhar, S., Phillips, MB, Edelmann, MJ, & Jones, MK (2022). Hoʻololi ka launa pū ʻana me nā maʻi maʻi enteric mammalian i ka hana ʻana o ka membrane o waho a me ka ʻike e ka bacteria commensal. Nūpepa o nā vesicle extracellular, 11(1), e12172. doi.org/10.1002/jev2.12172
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, SJ, Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Wehewehe, ʻAno, Puna, Mechanism, a me nā noi lapaʻau. Meaʻai (Basel, Switzerland), 8(3), 92. doi.org/10.3390/foods8030092
No ka poʻe e hoʻomaʻamaʻa ana i kahi ʻano ʻai haʻahaʻa-carbohydrate a makemake paha e hoʻāʻo i kahi palaoa ʻē aʻe, hiki anei i ka hoʻohui ʻana i ka palaoa ʻalemona ke kōkua i kā lākou huakaʻi olakino?
ʻO ka palaoa ʻAmelona
ʻO ka palaoa ʻalemona a me ka ʻai ʻalemona he mau mea ʻokoʻa gluten-free i nā huahana palaoa i kekahi mau meaʻai. Hana ʻia lākou ma ka wili ʻana i nā ʻalemona a hiki ke kūʻai ʻia i hoʻomākaukau ʻia a hana ʻia paha ma ka home me ka meaʻai meaʻai a i ʻole ka mīkini. ʻOi aku ka kiʻekiʻe o ka palaoa i loko o ka protein a haʻahaʻa i ka starch ma mua o ka palaoa gluten-free ʻē aʻe.
Palaoa Alemona a me ka Ai Alemona
Hana ʻia ka palaoa me nā ʻalemona blanched, ʻo ia hoʻi, ua wehe ʻia ka ʻili. Hana ʻia ka ʻai ʻalemona me nā ʻalemona holoʻokoʻa a i ʻole blanched. ʻO ka paʻa ʻana o nā mea ʻelua e like me ka palaoa kulina ma mua o ka palaoa palaoa. Hiki ke hoʻohana pinepine ʻia, ʻoiai ʻo ka hoʻohana ʻana i ka palaoa blanched e loaʻa i kahi hopena ʻoi aku ka maikaʻi a me ka liʻiliʻi. He mea maikaʻi ka palaoa ʻalemona superfine no ka kuke ʻana i nā keke akā paʻakikī ke hana ma ka home. Hiki ke loaʻa ma nā hale kūʻai kūʻai a kauoha ʻia ma ka pūnaewele.
Kālepa a me nā Kaloli
ʻO ka hapalua kīʻaha o ka palaoa i hoʻomākaukau ʻia ma ke ʻano he:
ʻO ka glycemic index o ka palaoa ʻalemona ma lalo o 1, ʻo ia hoʻi he mea liʻiliʻi ka hopena i ka hoʻonui ʻana i nā pae glucose koko.
ʻO ka helu glycemic kiʻekiʻe o ka palaoa palaoa holoʻokoʻa he 71, a ʻo ka palaoa raiki he 98.
E hoʻohana i ka palaoa Almond
Manaʻo ʻia no ka hana wikiwiki ʻana i ka gluten-free ka berena nā meaʻai, e like me ka gluten-free:
Muffins
Pānaʻi ʻukena
ʻĀlana
ʻO kekahi mau meaʻai keke
Paipai ʻia ka poʻe e hoʻomaka me kahi meaʻai i hoʻololi ʻia no ka palaoa ʻalemona a laila hana lākou iā lākou iho. ʻO ke kīʻaha o ka palaoa palaoa ma kahi o 3 auneke ke kaumaha, ʻoiai ke kaumaha o ke kīʻaha palaoa ʻalemona kokoke i 4 auneke. E hoʻololi nui kēia i nā meaʻai i kālua ʻia. Pono ka palaoa no ka hoʻohui ʻana i nā meaʻai i nā meaʻai.
ʻAi ʻAmelona
Hiki ke moʻa ʻia ka ʻai ʻalemona ma ke ʻano he polenta a i ʻole nā grits e like me ka ʻōpae a me nā ʻōpala.
Hiki ke hana ʻia nā kuki me ka ʻai ʻalemona me ka gluten-free.
Hiki ke hana ʻia nā kuki ʻai ʻalemona, akā e noʻonoʻo pono i ka ʻai.
Hiki ke hoʻohana ʻia ka ʻai ʻalemona i ka palaoa iʻa a me nā meaʻai palai ʻē aʻe, akā pono e mālama ʻia i ʻole e wela.
ʻAʻole ʻōlelo ʻia ka ʻai ʻalemona no nā berena e koi ana i ka palaoa ʻoiaʻiʻo me kahi ʻano gluten i kūkulu ʻia, e like me ka palaoa palaoa.
Pono nā hua hou aʻe i ka wā e kālua ai me ka ʻai ʻalemona e hoʻolako i ke ʻano o ka gluten i loko o ka palaoa.
ʻO ka hoʻololi ʻana i nā meaʻai e hoʻololi i ka ʻai ʻalemona no ka palaoa palaoa hiki ke lilo i mea paʻakikī e pono ai ka nui o ka hoʻāʻo a me ka hewa.
ʻO ka naʻau
ʻO nā ʻalemona he hua lāʻau, ʻo ia kekahi o nā maʻi ʻaʻai maʻamau ʻewalu. (Anaphylaxis UK. 2023) ʻOiai ʻaʻole nā hua lāʻau ka pīni, hiki i ka poʻe me ka maʻi maʻi pīnī ke loaʻa pū kekahi maʻi ʻalemona.
Hana i kāu pono'ī
Hiki ke hana ʻia i loko o ka blender a i ʻole ka mīkini meaʻai.
Pono e mālama ʻia ʻaʻole e wili lōʻihi, i ʻole e lilo ia i ka pata ʻalemona, hiki ke hoʻohana ʻia.
E hoʻohui liʻiliʻi i kēlā me kēia manawa a me ka pulupulu a hiki i ka wā e paʻa ai i ka ʻai.
E mālama koke i ka palaoa i hoʻohana ʻole ʻia i loko o ka friji a i ʻole ka paʻukū no ka mea e hele koke ia i ka pala inā haʻalele ʻia.
ʻAʻole paʻa nā ʻalemona, a ʻaʻole i paʻa ka palaoa ʻalemona, no laila ua ʻōlelo ʻia ʻoe e wili wale i nā mea e pono ai no ka ʻai.
Kūʻai ʻia ka hale kūʻai
ʻO ka hapa nui o nā hale kūʻai meaʻai olakino e kūʻai aku i ka palaoa ʻalemona, a ʻoi aku ka nui o nā hale kūʻai nui e hoʻopaʻa nei iā ia no ka mea ua lilo ia i huahana gluten-free kaulana. ʻO ka palaoa a me ka meaʻai i hoʻopaʻa ʻia e hele i ka rancid ma hope o ka wehe ʻana a pono e mālama ʻia i loko o ka friji a i ʻole ka pahu hau ma hope o ka wehe ʻana.
Anaphylaxis UK. (2023). Nā Pepa Hōʻike Allergy (Anaphylaxis UK He ʻoi aku ka maikaʻi o ka wā e hiki mai ana no ka poʻe me nā maʻi allergy koʻikoʻi, Helu. www.anaphylaxis.org.uk/factsheets/
Atkinson, FS, Brand-Miller, JC, Foster-Powell, K., Buyken, AE, & Goletzke, J. (2021). Nā papa honua o ka glycemic index and glycemic load values 2021: kahi loiloi ʻōnaehana. The American journal of clinical nutrition, 114(5), 1625–1632. doi.org/10.1093/ajcn/nqab233
No ka poʻe me ka ʻeha hope, hiki anei i ka hiamoe me ka uluna ma waena a ma lalo paha o ko lākou mau kuli ke kōkua i ka hoʻomaha ʻana i ka wā hiamoe?
Moe me ka uluna ma waena o nā wāwae
Hiki i nā mea mālama ola ke ʻōlelo aku i ka poʻe me ka ʻeha hope ma muli o ka hāpai ʻana a i ʻole nā kūlana e like me ka herniated disc a me ka sciatica e hiamoe me kahi uluna ma waena o ko lākou mau wāwae. Hiki i ka hiamoe me ka uluna ma waena o nā wāwae ke kōkua i ka hoʻomaha ʻana i ke kua a me ka ʻeha o ka ʻūhā, ʻoiai ʻo ke kūlana e kōkua i ka mālama ʻana i ke pelvis a me ke kuamoʻo. Hiki i ka hoʻoponopono ʻana i ke kuamoʻo kūpono ke hoʻomaha i ke kaumaha a me ka ʻeha.
'O nā pono
ʻO kekahi mau pōmaikaʻi o ka hiamoe ʻana me kahi uluna ma waena o nā kuli.
E hoemi i ke kua a me ka eha hope
I ka hiamoe ʻana ma ka ʻaoʻao, hiki ke wili ke kuamoʻo, nā poʻohiwi, a me nā pūhaka no ka mālama ʻana i ke kūlana no ka mea ua hoʻokiʻekiʻe ʻia ke kikowaena o ka umekaumaha, e hoʻokau i ka paʻa ʻole. (Gustavo Desouzart et al., 2015) Hiki i ke kau ʻana i kahi uluna ma waena o nā kuli ke kōkua i ka mālama ʻana i ke kūpaʻa a hoʻemi i ka ʻeha hope a me ka ʻūhā. (Gustavo Desouzart et al., 2015) Hoʻopau ka uluna i ke kūlana o ke pelvis ma ka hoʻokiʻekiʻe iki ʻana i ka wāwae ma luna. Hoʻemi kēia i ke kaomi ma ke kua i lalo a me nā hui pūhaka, hiki ke kōkua i ka hōʻemi ʻana i ka ʻeha a hiki i ka hiamoe maikaʻi.
E ho'ēmi i nā hōʻailona Sciatica
Hele ka ʻeha aʻalolo Sciatica mai ke kua haʻahaʻa i lalo i hoʻokahi wāwae ma muli o ke aʻa aʻalolo i hoʻopaʻa ʻia ma ke kua lalo. (American Academy of Orthopedic Surgeons, 2021) Hiki i ka hiamoe me ka uluna ma waena o nā kuli ke kōkua i ka hōʻemi ʻana i nā hōʻailona a me nā manaʻo. Hiki i ka uluna ma waena o nā wāwae ke pale i ka wili ʻana i ke kua, ka hoʻohuli ʻana i ke kuamoʻo, a i ʻole ke hili ʻana i ke pelvis i ka wā hiamoe.
E ho'ēmi i nā hōʻailona Herniated Disc
Hiki i kahi disc herniated ke hoʻoikaika i nā aʻalolo spinal, e alakaʻi i ka ʻeha a me ka helu. (Lapaau Penn. 2024) Hiki i ka hiamoe ma ka ʻaoʻao ke hoʻonui i ka ʻeha herniated disc; akā naʻe, ʻo ka waiho ʻana i kahi uluna ma waena o nā kuli e mālama i ka pelvis i ke kaulike kū ʻole a pale i ka hoʻololi ʻana o ka spinal. ʻO ka hiamoe ma ke kua me kahi uluna ma lalo o nā kuli hiki ke kōkua i ka hoʻemi ʻana i ke kaomi ma luna o ka diski. (Ke Kulanui o Central Florida. ND)
Hoʻonui i ke kūlana
ʻO ka mālama ʻana i ke kūlana olakino i ka wā e noho ana a i ʻole e kū ana he mea nui ia i ke olakino neuromusculoskeletal a me ka pale ʻana i ka hōʻeha. Hiki ke kōkua i ka hoʻoponopono kūpono i ka wā hiamoe e hoʻomaikaʻi i ke kūlana (ʻO Doug Cary et al., 2021). Wahi a kekahi noiʻi, hoʻohana ka poʻe ma mua o ka hapalua o ko lākou manawa e hiamoe ai ma kahi ʻaoʻao. (Eivind Schjelderup Skarpsno et al., 2017) ʻO ka hiamoe ma ka ʻaoʻao me ka wāwae o luna e hāʻule pinepine i mua, e lawe ana i ke pelvis i mua e hoʻokau i ke kaomi ma luna o nā pūhaka a me nā ʻiʻo pili iwi. Hoʻopilikia kēia kūlana i ke ʻano kūlohelohe o ke kino. (ʻO Doug Cary et al., 2021) ʻO ka waiho ʻana i kahi uluna ma waena o nā kuli e hoʻomaikaʻi i ke ʻano o ka hiamoe ma ka hāpai ʻana i ka wāwae luna a pale i ka neʻe ʻana i mua. (Ke Kulanui o Rochester Medical Center. 2024)
ʻO ka hoʻonui ʻana i ke kaumaha e alakaʻi i ka hoʻonui ʻana i ke kaomi ma nā ami.
Hoʻololi nui i ke kikowaena o ka'umekaumaha.
ʻO ka hoʻololi ʻana i ka hormone e hoʻolohi i nā ʻiʻo pili.
ʻO nā wāhine hāpai me ka ʻeha a i ʻole ka ʻeha hope e ʻōlelo pinepine ʻia e hiamoe me kahi uluna ma waena o ko lākou mau kuli e hoʻomaha ai i ka ʻeha a me ka ʻeha. Ua ʻae nā kauka ʻo ka moe ʻana ma ka ʻaoʻao hema ke kūlana hiamoe maikaʻi loa i ka lua a me ke kolu o ka trimesters. Mālama kēia kūlana i ke kahe koko maikaʻi loa no ka makuahine a me ka pēpē a kōkua i ka hana ʻākena. (Standford Medicine, 2024) ʻO ka waiho ʻana i kahi uluna ma waena o nā kuli e hiki ke kōkua i ka hoʻemi ʻana i ke kaomi ʻana i nā hono a kōkua pū i ka mālama ʻana i ke kūlana moe ʻaoʻao hema. (O'Brien LM, Warland J. 2015) (Standford Medicine, 2024) Hiki i nā uluna makuahine nui e kākoʻo ana i ka ʻōpū a me ke kua i lalo ke hōʻoluʻolu hou aku.
E kūkākūkā i kahi mea mālama ola e pili ana moe me ka uluna ma waena o nā kuli e ʻike ai inā kūpono ia iā ʻoe.
He aha ke kumu o ka disc herniation?
E hoʻomaopopo '
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Nā hopena o kahi moe ma luna o ka ʻeha hope i ka poʻe ʻelemakule ikaika: kahi haʻawina hoʻokele hoʻokele. Hana (Heluhelu, Mass.), 53(2), 235–240. doi.org/10.3233/WOR-152243
Cary, D., Jacques, A., & Briffa, K. (2021). Ke nānā ʻana i nā pilina ma waena o ke kūlana moe, nā hōʻailona spinal ala a me ka maikaʻi o ka hiamoe: kahi haʻawina cross sectional. PloS hoʻokahi, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). ʻO nā kūlana hiamoe a me nā neʻe ʻana o ke kino nocturnal e pili ana i ka hoʻopaʻa ʻana i ka wikiwiki o ka ola manuahi: hui pū me nā demographics, ka nohona, a me nā hōʻailona insomnia. Ke ʻano a me ka ʻepekema o ka hiamoe, 9, 267–275. doi.org/10.2147/NSS.S145777
Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). ʻEha haʻahaʻa kua a me ka ʻEha Pelvic Girdle i ka hāpai ʻana. Ka Nupepa o ka American Academy of Orthopedic Surgeons, 23(9), 539–549. doi.org/10.5435/JAAOS-D-14-00248
O'Brien, LM, Warland, J. (2015). Kahi moe makuahine: he aha kā mākou e ʻike ai i hea mākou e hele ai? BMC Hapai hānau hānau, 15, Paukū A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
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