Ua ʻōlelo ʻia aia kahi lula maʻalahi o ka ʻai ʻana, ʻo ia kekahi o nā ʻano hana hoʻemi maikaʻi loa. Inā ʻai ʻoe i nā calorie liʻiliʻi ma mua o ka puhi ʻana i kēlā me kēia lā, e lilo ana ʻoe i ke kaumaha. Inā ʻai mau ʻoe i nā calorie ʻoi aʻe ma mua o kou puhi ʻana, e loaʻa iā ʻoe ke kaumaha. He ala hoʻemi kaumaha kēia i ʻike a hoʻohana ʻia e nā mea a pau i ka wā e ʻai ai. No laila he maʻalahi paha ia?
Inā manaʻo ʻoe he maʻalahi kēlā, ua hewa ʻoe. i ka hanahormonesʻOi aku ka paʻakikī o ke kaʻina hana ke komo ka hoʻoikaika kino, ka hoʻoikaika kino, a me nā ʻano o nā meaʻai a mākou e ʻai ai. ʻO ka puhi ʻana i ka calorie o ke kino he ʻekolu mau pae;
Ka hoʻomaha ʻana o ka metabolic rate (RMR): ʻO ka hoʻomaha metabolic rate ka helu o nā calorie e pono ai ke kino e mālama i nā hana maʻamau e like me ka hanu a me ke kahe koko.
Ka hopena wela o ka meaʻai (TEF): E pili ana kēia i nā calorie i hoʻohana ʻia no ka hoʻoheheʻe ʻana, hoʻomoʻa ʻana a me ka metabolize i ka meaʻai.
Ka hopena wela o ka hana (TEA): ʻO kēia nā calorie i hoʻohana ʻia i ka wā hoʻoikaika kino.
Inā like ka helu o nā calorie āu e lawe ai me ka helu o nā calorie āu e puhi ai, mālama ʻoe i ke kaumaha o kou kino. Inā makemake ʻoe e lilo i ke kaumaha, pono ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana. Aia kekahi ala. Pono ʻoe e hana i kahi kaulike kaloli maikaʻi ʻole ma o ka hoʻoikaika ʻana a me ka puhi ʻana i nā calorie hou aʻe.
Ma mua o ko mākou kamaʻilio ʻana e pili ana i nā ʻano hana hoʻemi maikaʻi loa, e kamaʻilio e pili ana i nā kumu e ʻike pono ai nā mea a pau e pili ana i ka lilo ʻana o ke kaumaha a pehea ka lōʻihi o ka lilo ʻana o ke kaumaha.
ʻO nāʻano hana hoʻohaʻahaʻa kūpono loa
Pehea e lilo ai ke kaumaha?
ʻO nā kumu like ʻole e pili ana i ka nui o ke kaumaha. Nui kēia mau kumu ma waho o ka mana o kekahi.
anal: Hoʻopili nui ka momona i ka ʻiʻo i ka pohō kaumaha. He 5-10% haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa o nā wahine ma mua o nā kāne o ke kiʻekiʻe like. 'O ia ho'i, ho'opau nā wāhine i ka 5-10% ka li'ili'i o nā calorie ma ka ho'omaha ma mua o nā kāne. I nā huaʻōlelo ʻē aʻe, ma nā meaʻai i hana ʻia ma lalo o nā kūlana like, hiki i nā kāne ke lilo i ke kaumaha ma mua o nā wahine.
Makahiki: ʻO kekahi o nā hoʻololi kino he nui i ka wā ʻelemakule, ʻo ia ka hoʻololi ʻana i ke ʻano o ke kino. Piʻi ka momona a emi ka nui o ka ʻiʻo. Hoʻopili ʻia kēia hoʻololi me nā kumu ʻē aʻe e like me ka emi ʻana o ka caloric pono o nā kino.metabolic rateke hoohaahaa nei. He 70-20% haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa o nā pākeke ma luna o 25 mau makahiki ma mua o ka poʻe ʻōpio. ʻO kēia ho'ēmiʻana e hoʻonui i ka paʻakikī o ke kaumaha me ka makahiki.
Calorie deficit:E lilo ke kaumaha ka nele o ka calorie pono e hana. ʻO ka hemahema ka calorie ka ʻokoʻa ma waena o nā calorie āu e lawe ai a me nā calorie āu e puhi ai. Hoʻoholo ka deficit o ka calorie i ka wikiwiki o kou lilo ʻana i ke kaumaha. No ka laʻana, ʻo ka ʻai ʻana i 8 mau calorie liʻiliʻi i kēlā me kēia lā no nā pule 500 i ka wikiwiki o ke kaumaha ma mua o ka ʻai ʻana i nā calorie liʻiliʻi he 200 i kēlā me kēia lā.
Moe:ʻO ka hiamoe kekahi mea nui i nānā ʻole ʻia o ka pohō kaumaha. Kēlāʻau ʻaʻohe hiamoekaohi nui i ka helu o ke kaumaha. ʻOiai ma muli o hoʻokahi pō o ka hiamoe ʻole, ua hoʻoholo ʻia e piʻi aʻe ka makemake i nā meaʻai kiʻekiʻe-calorie, nā meaʻai pono ʻole e like me nā kuki, nā keke, nā mea inu sugary a me nā ʻōpala. Ma waho aʻe o ka paʻakikī o ka lilo ʻana i ke kaumaha, pili ikaika ka insomnia mau i ka maʻi diabetes type 2, ka momona, ka maʻi puʻuwai a me kekahi mau maʻi maʻi.
Hoʻohana lāʻau: ʻO kekahi mau lāʻau lapaʻau, e like me nā antidepressants a me nā antipsychotics ʻē aʻe, he mea paʻakikī ke lilo i ke kaumaha. Hiki ke hoʻonui i ke kaumaha.
Nā kūlana lapaʻau: E like me ka hana ʻana o ka thyroid gland i kahi hormone e hoʻoponopono ai i ka metabolism, ma muli o ka huna ʻana o ka thyroid gland. kaumaha a me nā maʻi e like me ka hypothyroidism he mea paʻakikī ke lilo i ke kaumaha.
Genetic: ʻO nā genes ʻohana e hoʻoholo ai i ke kaumaha a i ʻole ka momona o ke kanaka.
He hana paʻakikī ka lilo ʻana o ke kaumaha. E ʻokoʻa ka nui āu e hāʻawi ai ma muli o nā kumu he nui i helu ʻia ma luna. Wahi a ka poʻe meaʻai meaʻai, ʻo ka lilo ʻana o hoʻokahi paona i hoʻokahi paona i hoʻokahi pule he ʻano olakino. E like me kēia helu ʻana, nalowale ka 2 a 4 kilos i kēlā me kēia mahina. E lilo koke ʻoe i ke kaumaha i nā pule mua ke hoʻomaka ʻoe e ʻai. Ke holo nei ka manawa, e emi ana ka nui o ke kaumaha.
ʻAʻole pono e liʻiliʻi kēia nui no kou mau maka. Ke helu nei paha ʻoe e lilo i ʻoi aku ma mua o 1 kg i kēlā me kēia pule. Kapa ʻia kēia i ka pohō kaumaha wikiwiki. Loaʻa nā pilikia e like me ka gallstones, dehydration, a me ka ʻai ʻole i ka pohō kaumaha. ʻO nā hopena ʻaoʻao ʻē aʻe o ka pohō kaumaha wikiwiki e komo pū me:
Laumapa
Ka huhū
ka luhi
Paʻa paʻa
lauoho lauoho
nā hana ʻino ʻole o ka manstrual
poho ʻiʻo
ʻAʻole ʻo ka lilo ʻana o ke kaumaha he hana laina. ʻO kekahi mau pule e hāʻawi hou aku ʻoe, ʻo nā pule ʻē aʻe e emi ana ʻoe a ʻaʻole hiki iā ʻoe ke hāʻawi iki. No laila, mai hoʻonāwaliwali i ka emi ʻana a i ʻole ka emi ʻana o ke kaumaha ma luna o kekahi mau lā. Ma muli o nā kumu i helu ʻia ma luna nei, ʻokoʻa ka manawa hoʻemi kaumaha o kēlā me kēia kanaka.
ʻO wai ke ʻano o ke kaumaha o ke kaumaha?
He nui nā meaʻai ma ka mākeke e ʻōlelo nei e lilo ke kaumaha. Manaʻo wau e huikau ʻoe i ka mea āu e hoʻokō ai. ʻOiai ua ʻōlelo ʻia ʻoi aku ka maikaʻi o kēlā me kēia meaʻai ma mua o nā mea ʻē aʻe, ʻaʻohe mea e like me ka papa inoa meaʻai maikaʻi loa. ʻO ka mea nui i ka wā e ʻai ai, ʻo ia ka hana ʻana i ka calorie deficit olakino.
ʻIke paha ʻoe i ke kumu i hāʻule ʻole ai ka nui o nā mea make? No ka mea, ua lōʻihi loa lākou i ka ʻai haʻahaʻa calorie. E mālama pono i kāu hemahema calorie e hoʻonui i kou kūlana lanakila i ka wā e ʻai ana. ʻo kahi laʻana; ʻAʻole paʻakikī iā ʻoe ka hana ʻana i kahi deficit 1000-calorie i nā lā mua o ka ʻai. Akā i ka holomua ʻana o nā lā a me nā pule, hoʻomaka ʻoe e pilikia. Hiki iā ʻoe ke hele a hiki i ka haʻalele ʻana i ka ʻai. Akā, ʻo ka hapa o ka calorie i kēlā me kēia lā o 500 calories e ʻae iā ʻoe e holomua mālie akā ʻoi aku ka paʻa.
Hoʻopilikino i kāu meaʻai, ʻo ia hoʻi, e hana i kahi papahana meaʻai e like me kāu meaʻai a me kou olakino. Hiki iā ʻoe ke loaʻa i ke kōkua mai kahi meaʻai meaʻai no kēia.
Mai poina e hoʻoikaika pū me ka meaʻai e puhi hou i ka momona a ʻaʻole e nalowale ka ʻiʻo i ka wā e puhi ana i ka momona. Hana ia ma ka hoʻohui ʻana i nā hoʻomaʻamaʻa e like me ka aerobic a me ka hoʻomaʻamaʻa kūʻē.
ʻO nā ʻano hana hoʻemi kaumaha loa a maikaʻi loa
No ka lilo ʻana o ke kaumaha ma ke ʻano olakino, e hoʻomanaʻo mua i kēia. ʻAʻole hiki iā ʻoe ke lilo i ke kaumaha me ka ʻole ʻai. ʻO ka hoʻāʻo ʻana e hoʻemi i ke kaumaha me nā ʻano hana hoʻemi kino ʻole e like me ka hoʻokuʻu ʻana i nā meaʻai ke kumu e pale ai ke kino a pale iā ia iho.
ʻOiai inā lilo ʻoe i ke kaumaha, ma hope o kou loaʻa ʻana i kou paona kūpono, e hoʻopilikia ʻia ʻoe e ka hopena yo-yo a loaʻa koke ke kaumaha āu i nalowale ai. No kēia, ʻōlelo ka poʻe loea e hana i kahi papahana ʻai olakino ma mua o ka ʻai ʻana. I kēia manawa, e nānā kākou i nā ʻano hana hoʻemi kaumaha i loko o ke ʻano o ka hoʻokumu ʻana i kahi papahana meaʻai olakino.
E ʻai i ka ʻaina kakahiaka
Ke ala ʻoe i kēlā me kēia kakahiaka, ala ʻoe me ka ʻōpū i ʻeli i ka mea āu i ʻai ai i ka pō ma mua a mākaukau no ka ʻai ʻana. Pono ʻoe i ka ikehu e hoʻomaka i ka lā me ka ikaika a me ka ikaika. Hoʻokō ʻoe i kēia pono me ka ʻaina kakahiaka.
Ke noʻonoʻo ʻoe i ka ʻaina kakahiaka, mai noʻonoʻo ʻoe i kahi meaʻai. Pono ka ʻaina kakahiaka maikaʻi e hāʻawi iā ʻoe i ka ikehu e pono ai no ka hoʻomaka maikaʻi ʻana i ka lā. No kēia mea, pono ʻoe e ʻai i ka ʻaina kakahiaka me nā meaʻai momona e like me ka cheese, ka ʻoliva, ka meli, ka waiū, nā hua manu a me ka berena.
E hōʻoia i ka nui o kāu ʻaina kakahiaka i ka protein. Ua ʻike nā haʻawina ʻo ka poʻe e ʻai nui i ka protein i ka ʻaina kakahiaka e ʻai liʻiliʻi i nā meaʻai ma hope.
Mai hoʻōki i ka ʻaina awakea
E ʻai i kāu ʻaina awakea i ka manawa. ʻO ka ʻai ʻana i ke kū ʻana a i ʻole ka ʻai ʻana i ka meaʻai wikiwiki ka mea ʻino loa āu e hana ai i kou olakino.
E pale i nā meaʻai momona a kaumaha. No ka mea, ke ʻai ʻoe i kēlā ʻano meaʻai, e hāʻule ana ke kaumaha ma luna ou a hoʻomaka ʻoe e hiamoe ma kahi o ka hola ʻehā o ke ahiahi, a luhi ʻoe ma muli o ka pololei ʻole o ke kō koko.
Ke hoʻopaneʻe ʻoe i kāu ʻaina awakea, e ʻai ʻoe i ka ʻaina ahiahi ma mua o ka hoʻoemi ʻia ʻana o kāu meaʻai a pilikia ʻoe i kou olakino. ʻO ka hoʻokuʻu ʻana i nā meaʻai e hoʻoulu ai ʻoe i ka ʻai nui i ke ahiahi. ʻAʻole hiki iā ʻoe ke lilo i ke kaumaha ma muli o kēia. Loaʻa iā ʻoe ke kaumaha ke manaʻo mākou e lohi ana ka ʻai ʻana i ke ahiahi.
Mai hana nui i ka ʻaina ahiahi
Mai ʻai, ʻoi aku ma hope o ka hola ʻehiku. E ʻai i ka sopa, ka yogurt, nā mea kanu a me ka ʻiʻo keʻokeʻo no ka ʻaina ahiahi. Inā ʻaʻole hiki iā ʻoe ke hoʻomalu i kou nafs a poina i kāu mea i ʻai ai i ke ahiahi, e hele i hoʻokahi hola.
Mai ʻai i ka meaʻai ʻino ma waena o ka ʻai
ʻO nā meaʻai ʻōpala e like me nā kuki, nā keke a me nā ʻāpana, i kapa ʻia ʻaʻole pono, he kiʻekiʻe i nā calorie. Hoʻonui ia i ka nui o ke kō, ka momona a me ka cholesterol i loko o ke koko a hoʻopilikia i ke olakino cardiovascular. Inā pono ʻoe e ʻai i ka ʻai ma waena o nā meaʻai, e koho i nā meaʻai olakino, haʻahaʻa-calorie e like me ka huaʻai, yogurt, kekahi mau nati.
Mai ʻai ma mua o ka moe ʻana i ka pō
Ke hiamoe ʻoe, lohi nā hana a pau o kou kino a hoʻomaha. Ke hele ʻoe i kahi moe me ka ʻōpū piha, pilikia ʻoe i ka hiamoe, ala aʻe ʻoe i ka luhi i ke kakahiaka a hoʻopau ʻoe i ke olakino o ka ʻōpū. Loaʻa iā ʻoe ke kaumaha no ka mea ʻaʻole i digested kāu ʻai. Inā makemake ʻoe e lilo ke kaumaha, e hoʻopau i ka ʻai ʻana ma kahi o 3-4 mau hola ma mua o ka moe.
Mai ʻai i ka wā e nānā ana i ka TV
ʻO ia ke ʻano ʻai meaʻai pōʻino loa. ʻAi nui ʻoe me ka hauʻoli o ka pāʻani a i ʻole ke kiʻiʻoniʻoni e nānā ʻia ana. Inā makemake ʻoe e ʻai, hiki iā ʻoe ke koho i nā ʻalemona, nā hazelnuts a i ʻole kekahi hua.
E hoʻokomo i nā mea kanu a me nā huaʻai i kāu papa inoa meaʻai
ʻO ka ʻai ʻana i ka ʻiʻo wale nō e hoʻonui ai i ka maʻi o ka puʻuwai, ka ʻōpū a me ka ʻōpū. ʻO ka ʻai ʻana i nā lau ʻai wale nō ke kumu ʻaʻole lawa ʻoe. ʻOiai ke kaumaha i loko o nā mea kanu a me nā huaʻai, pono ʻoe e ʻai i ka ʻiʻo ʻulaʻula a me ke keʻokeʻo i nā helu kūpono i kāu ʻai.
No ka wai
ʻO ka wai ke ola no nā mea ola a pau. Pono ʻoe e inu i ka wai ma mua o ka ʻai. ʻO ka inu ʻana i ka wai me ka ʻai ʻana a i ʻole ma hope koke o ka ʻai ʻana e pale iā ʻoe mai ka pōmaikaʻi mai nā meaʻai. Hoʻokumu ia i ke kinoea i loko o ka ʻōpū.
Pono ʻoe e inu i ka nui o ka wai e wehe ai i ke kino. Akā, e ho'āʻo ʻaʻole e hoʻonui. E like me ka nui o ka meaʻai he mea pōʻino, ʻo ka nui o ka wai he pōʻino. ʻAʻole iʻoi aku ka nui o ka wai i kēlā me kēia lā o ke kanaka olakino ma mua o 2-3 lita.
E ʻai i nā meaʻai fibrous
ʻO nā meaʻai fibrous e pale aku i ka maʻi puʻuwai a me ke koko kiʻekiʻe, a me ka hoʻomāʻona ʻana iā ʻoe. He kōkua nō hoʻi ia e lilo i ke kaumaha ma ka hoʻopau ʻana i ka constipation.
Mai ʻai nui i ka paʻakai
ʻOiai he mineral koʻikoʻi ka paʻakai, ʻo ka nui o ia mea ke kumu o ke koko kiʻekiʻe. ʻO ka nui o ka paʻakai i loko o ke kino ka mea e paʻa ai ka wai, ʻo ia hoʻi, ka edema. Hoʻomaka ka Edema i ka bloating. Ke manaʻo liʻiliʻi ʻoe, hoʻomaka ka unahi e hoʻolilo iā ʻoe i ka momona. I nā haʻawina hou, ua manaʻo ʻia ka hoʻohana ʻana i ka paʻakai i kēlā me kēia lā i loko o nā palena o 4-5 g.
27 Manaʻo kōkua e kōkua i ka hoʻemi kaumaha
1) E hoʻonoho i nā pahuhopu kūpono. ʻAʻole hiki ke hoʻokō ʻia nā pahuhopu hiki ʻole.
2) E ho'ēmi mālie i ka nui o nā calorie. Mai ʻoki koke i nā calorie i ʻole e pale ke kino a mālama i ka momona.
3) Mai manaʻo e lilo ke kaumaha i ka manawa pōkole. ʻAʻole hoʻopōʻino wale nā meaʻai haʻalulu i kou kino, akā hoʻopōʻino hoʻi i kou makemake, ke keʻakeʻa nei i kāu kaʻina hoʻemi kaumaha.
4) Loaʻa i nā ʻano ʻai olakino.
5) Mai kaupaona ʻoe iā ʻoe iho i kēlā me kēia lā. Ke loli mau nei nā helu ma ka pālākiō, ma muli o ka mea āu e ʻai ai a inu ai i ka lā. ʻO ia ke kumu o ke kaupaona ʻana iā ʻoe iho i kēlā me kēia lā a i ʻole i ka lā e hāʻawi i nā hopena like ʻole a hiki ke lilo i kou ʻuhane. ʻOi aku ka maikaʻi o ke kaupaona ʻana i hoʻokahi manawa i ka pule, i ka manawa like o ka lā a me nā lole like.
6) E ho'āʻo e ʻai ʻole i waho. No ka mea ʻaʻole ʻoe ʻike i ka kikoʻī o ka meaʻai āu e ʻai ai i waho, loaʻa iā ʻoe ka momona a i ʻole ke kō. Inā pono ʻoe e ʻai, koho i ka mea olakino a haʻahaʻa-calorie.
7) E inu nui i ka wai. E lawe i ka nui i makemake ʻia i kēlā me kēia lā, me ka ʻole e hoʻonui. E hoʻomanaʻo e pono ʻoe e inu i nā wai hou aʻe i nā haʻuki a i ʻole nā kūlana hoʻoikaika kino.
8) E hōʻole i nā mea ʻai. ʻO nā meaʻai i hana ʻia i ka wā o nā malihini a i ʻole ke kipa ʻana he momona, paʻakai a paʻakai paha, ʻo ia hoʻi, ua hoʻopiha ʻia i nā calorie. E hōʻole iā lākou me ka ʻoluʻolu a i ʻole e ʻai i nā mea liʻiliʻi a me nā mea momona haʻahaʻa. ʻOi aku ka maikaʻi ʻaʻole e hele i ka ʻahaʻaina pōloli.
9) E hana ma ka hopu ʻana i kēlā me kēia manawa. E hele ma kahi mamao, e lawe i ke alapiʻi ma kahi o ka elevator, mai noho ʻoe i ke kamaʻilio ʻana ma ke kelepona.
10) E ʻai i ka hua ma kahi o ka ʻai. Mai hoʻomaʻamaʻa i nā mea kanu i ʻole e hoʻonui i ka glycemic index o nā mea kanu. E hana maʻa i ka ʻai ʻana i nā mea kanu a me nā huaʻai i kāu ʻai.
11) E ʻai i nā meaʻai fibrous.
12) E ʻai i kāu ʻai i nā ʻāpana liʻiliʻi.
13) Mai pōloli loa, e ʻai i loko o 4 mau hola ma ka hapa nui.
14) Mai hoʻōki i ka ʻai, ʻoi aku ka ʻaina kakahiaka. E ʻai i 3 ʻai i ka lā, mai ʻai i ka ʻai ma waena. Inā makemake ʻoe i ka ʻai ʻai, koho i nā meaʻai haʻahaʻa-calorie e like me ka huaʻai, yogurt, salakeke.
15) Mai ʻai i ke koena o nā papa a kāu mau keiki.
16) ʻO ka nele, ʻo ia ka huli ʻana i ka meaʻai. E hoʻoikaika iā ʻoe iho ʻaʻole e palaualelo.
17) E hele mālie a ʻoiaʻiʻo. ʻO ka maikaʻi e lilo i hoʻokahi paona i ka pule.
18) E ʻai mālie a nahu i mea e piha ai kou lolo.
19) Mai kūʻai i nā meaʻai āu e makemake ai akā pono e haʻalele, mai waiho i loko o kāu kīʻaha.
20) Loaʻa i ka maʻamau o ka hoʻoikaika kino a mai haʻalele.
21) E ʻimi i kekahi e hoʻoikaika iā ʻoe i ka wā e hoʻāʻo nei e lilo i ke kaumaha.
22) Mai hele kūʻai ʻoe i kou pōloli.
23) Mai ʻai wikiwiki a ʻaʻole loaʻa nā ʻoki ʻoki ma ka lima.
24) Mai ʻai ʻoe i ka nānā ʻana i ka TV a heluhelu puke paha.
24) Eia naʻe, mai ʻōlelo ʻoe i nā meaʻai meaʻai a ʻai nui loa.
25) E pale i nā meaʻai momona.
26) Mai hoʻohana i ka mea ʻono, ʻoki i ke kō.
27) Mai ʻai i mea e māʻona ai kou lolo, e hoʻōki i ka ʻai ke māʻona.
E hōʻuluʻulu;
ʻO ke ala maikaʻi loa e lilo ai ke kaumaha, ʻo ia ka ʻai. ʻOiai e ʻai ana, pono ia e ʻai i ke olakino a hana i kahi deficit calorie olakino. E hoʻokaʻawale i nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa a haʻahaʻa loa ʻaʻole maikaʻi no ka manawa lōʻihi. Hana i ka ʻai olakino i kou nohona. Ma ka lilo ʻana o ke kaumaha i kēia ala, e mālama ʻoe i kou kaumaha i ka holo lōʻihi.
