Mai hoʻonele i ka momona.
ʻO kou lumi moe. ʻO kou hūnā pono'ī kahi i ka hopena o kahi lā lōʻihi. ʻO kahi i kahi o kahi home loa loa; Ma hope o nā mea a pau, hoʻohana nā poʻe hōʻailona i ka lumiʻaʻahu, e hōʻiliʻili i ka lumi kuke, ae hele i loko o ka lumi hoʻokipa, akā, e kipa ana nā malihini i loko o kou lumi moe. ʻO kahi kahi e hāʻule hina aiʻoe i loko o kou moena momona i ka pō a moe mālie i nā hora me ka maluhia, a laila ho'āla hou a hoʻomākaukau hoʻi no kahi lā hou.
A no ka manaʻo aʻaʻole paha, ua like nō hoʻi ia me ka mea nui e like me ka pāʻani e pili ana i ka mālamaʻana i ke kaumaha maikaʻi.
ʻAʻole ia wale ka kīʻaha e loaʻa iāʻoe i ka wā e kau ai i nā paona; ʻike nui nā haʻawina i ka lumi moe - aʻoi aku paha,ʻo ka mea nui o ka moe ke kumu: ka hiamoe - he hapa nui i ka waiwai waiwai, kaʻai a me kaʻai pono. Uaʻikeʻoe i ka nele o ka hiamoe maikaʻi i keʻano o kekahi mau pilikia kino, e like me:
- Pahū
- Ke kaheʻie kiʻekiʻe
- ʻO ka maʻi maʻi
- Wrinkled,ʻulaʻula kaʻili
- Hoʻolālāʻia keʻano o ka lawelawe pūnaewele
- Ho'ēmi i ka hoʻoili male
Akā'ānō he paihana hauʻoli hou e hoʻohui i ka papa inoa - e moe ana i nā hola heʻelima a emiʻole i kēlā me kēia pō e hiki iāʻoe ke momona. ʻAʻole pono e nui nā makahiki o ka hiamoe,ʻaʻole; ʻo nā pō he mau pō e puhi ana i ke kukui ma nāʻaoʻaoʻelua he mea lawa ia e hōʻemi ai i kāu mau meaʻai. Uaʻikeʻia kahi haʻawina i hanaʻia ma ke Kulanui o Colorado i ka loaʻaʻana o nā mau mea hoʻokolohua i moe wale noʻelima mau hola i ka pō no hoʻokahi pule heʻelua paona i ia manawa.
ʻO ia hoʻi, he wiki nui i hoʻohanaʻia ma kaʻoihanaʻoihana, he keiki hānai, a he mau pō paha e hoʻohana ana i ka binge-e nānā i kāu hōʻike punahele paha ma luna o ka pā kau lole.
Ke Lāʻauʻoe, Ke Paʻuki
ʻO ka lolo noʻonoʻo ka lolo no kaʻimiʻana i ka ikaika ikaika, a ua kūpono loa i ka kohoʻana i ka meaʻaiʻole. ʻO ia ka mea eʻike ai iāʻoe e kū ana i mua o ke kelepila kūʻai kelepona, kālā ma ka lima, i kēlā me kēia awakea i ka wā o ka horaʻekolu o ka pō,ʻo ia ka mea e huki ana i kēlā pahu kīʻaha o Ben lāuaʻo Jerry -ʻo ia āu i hoʻohiki ai. nā keiki - mai loko mai o ka mea'atihi a liʻuliʻu ma mua o ka moeʻana.
Aʻo kaʻoi loa o nā mea a pau, i ka wā e pau aiʻoe aʻaʻohe hiki ke huki iāʻoe mai kahi moe no ka mea ua kokoke loa kou manawa awakeup i kou hola moe, ua aneane hikiʻole ke hele i kēlā mau mea momona i loko o ka lumiʻaina, a pale paha i ka lure o ka hukiʻana Nā hōkū no ka Venti Mocha Cookie Crumble Frappuccino. Ke kumu huaʻoleʻia? ʻO nā pantsʻoi aku ka lōʻihi, aʻaʻoleʻole,ʻaʻohe no ko lākou komoʻana i loko o ka holoi. Ma ke kulanui o Ke Kulanui o Colorado, makemake nui nā poʻe i nā papa hana, a he nui loa. ʻAno keʻike? A laila, e hiamoe nui i kēia pō.
He Hormone mea
ʻO kou makemake eʻai,ʻoi aku ka paʻakikī ma mua o ka "Mmm, ke keke melemele a me ka hau hau eʻoluʻolu loa i kēia manawa."ʻO kaʻoiaʻiʻo,ʻo kahi hula nui o nā hormones e kōkua i kou mālamaʻana i kaʻona o ka maʻi, aʻo nā mea nuiʻelua o ua mau mea hoonā pōloli me ka leptin.
Kūleʻaʻo Ghrelin i loko o kou'ōpū, e hōʻike ana i kaʻai i kou lolo. He pilmoneʻano pōloli ia; i ka wā e'ōleʻa ai kou'ōpū, piʻi nui nā'āpanaʻeleʻele, e'ōlelo ana i kou lolo, "E, makemake mākou i kahi meaʻai maʻaneʻi!" I paneʻia, makemakeʻoe i ka makemake eʻai. ʻO Leptin ka mea i hanaʻia e kāu mau momona momona, a me nā hana'ē aʻe e pili ana i ka meaʻai, ke mālama nei i kou lolo eʻike ua pihaʻoe.
Hoʻouna i ka hōʻailona ua hōʻea ka wā e hoʻonohonoho i kāu huelo.
I kou hoʻomahaʻana, hiki i kēia mau hormonesʻelua ke mālama i ka palekana, a heʻoi loaʻoe i ka hana e koho i nā koho meaʻai. ʻO ka ikaika o kou manaʻo a me kou noʻonoʻo pono, a ua maʻalahi ka paʻakikī i ka leo o ka leo o ka, "Hoʻokahi wale nō paʻi pizza."
Ke hiamoeʻia kou kino, akā,ʻaʻole e loaʻa ka mana o ka'āpana a me ka leptin, a ma kahi o kaʻaiʻaiʻole, makemakeʻoe i ka makemake nui i nā kālaika kiʻekiʻe, nā mea kalo i ke kiʻekiʻe. ʻO kaʻoiaʻiʻo, ua loiloiʻia kahi haʻawina i hōʻikeʻia ma ka Journal of the Academy of Nutrition and Dietetics ,ʻo nā mea hōʻoia i moeʻehā wale nō hora no ka pō no nā pōʻelua i ka lālani he 28% ka nui o nā hanana me ka 18% o lalo o ka leptin ma mua o nā kumuhana ho'āʻo i moe noʻumi mau hora, e alakaʻi ana i kahi iʻini nui no nā mea hoʻokiʻekiʻe kiʻekiʻe a me ka haʻahaʻa i ka ihoʻana i kaʻaiʻana inā piha.
I kēia manawa,ʻaʻoleʻoe e noho nei i kahi hale hana noiʻi, akāʻo kēia noiʻana, me ka lehulehu o nā mea'ē aʻe, uaʻaelike lāua: ināʻaʻoleʻoe e noʻonoʻo i ka nui o ka hiamoe, hiki paha ke hōʻike aʻe ma kahi o kāu pūhaka.
ʻIke loa,ʻoi aku ka nui o ka waiwai kaumaha, a me ke kaumaha o ke kaumaha, ma mua o ka hiamoe maikaʻi. Ma hope o nā mea a pau, ināʻoe e komo i ka hola heʻumi mau moe i ka pō, akā, e hoʻopaneʻeʻoe i kou mau hola e hoʻomaha ai ma ka moe eʻai i nā'ōpenaʻuala, e hele anaʻoe ma kaʻaoʻao hema o ka palapala kaulike. Akā, ua maopopo nāʻike; hiamoe nui loa o nā hola e pono ai i ke kino no ka hanaʻoi aku -ʻo iaʻehiku aʻeiwa mau hola i kēlā me kēia pō no ka nui o nā mākua - he mea hana ikaika ia i ka hana kaumaha o nā kaumaha, a he mea koʻikoʻi no kou olakino, maikaʻi maikaʻi a me nā hiʻohiʻona . E hanaʻoe i kou lokomaikaʻi; pā i ka hay i kēia pō.