ʻO ka hoʻoulu ʻana o ka momona ma ka ʻōpū a me ka ʻōpū e kaupalena nui i ka hiki ke neʻe i ke ola o kēlā me kēia lā. ʻO ka pehu a me ka momona o ka ʻōpū ke hoʻokumu nei i ka manaʻo e halihali ana ko mākou kino i kahi ukana nui. ʻO ka momona ma ka ʻōpū e hoʻoulu ai i nā maʻi e like me ka maʻi ʻaʻaʻa coronary, ka puʻuwai puʻuwai, ka maʻi diabetes a me ka cholesterol. ʻO ka mea nui a nā mea a pau e noʻonoʻo nei pehea e hoʻoheheʻe ai i ka momona o ka ʻōpū, he aha ka mea e hoʻoheheʻe ai i ka momona o ka ʻōpū? No ka hoʻopau ʻana i ka momona o ka ʻōpū, pono e haʻi i kekahi mau mea nui a me nā ʻōlelo aʻoaʻo i kā mākou meaʻai i kēlā me kēia lā a me nā hana kino. Akā, ma mua o kēlā, e kamaʻilio kākou e pili ana i ke kumu o ka momona o ka ʻōpū.
Pehea i hana ʻia ai ka momona o ka ʻōpū?
ʻO ke kumu nui o ka hoʻokumu ʻana i ka momona o ka ʻōpū, ʻo ia ka meaʻai maʻamau, ka hiamoe ʻole, ke ola sedentary a me nā kumu genetic. ʻO nā kumu genetic ke ʻano o ka poʻe o ka ʻohana i ke kaumaha a me ka momona e hiki ke hoʻoili i kēia i ka hanauna e hiki mai ana. (ʻO ka menopause a me ka andropause kekahi mea e momona ai i ka ʻōpū a me ka ʻōpū.) Akā, i nā wahine pūhaka a me ka ʻūhā ʻoi aku i nā kāne, pūhaka a momona a puni ka ʻōpū Ma muli o ka ʻai hewa ʻole.
Nā ʻano a me nā ʻōlelo aʻoaʻo e hoʻoheheʻe ai i ka momona o ka ʻōpū
ʻO ke ala nui loa e lilo ai ka momona o ka ʻōpū, ʻo ia ke koho mua i ka meaʻai i kūpono iā ʻoe a, i ka wā lōʻihi, e koho i kahi hoʻolālā meaʻai olakino a hoʻomau. No laila, he aha ka hoʻolālā meaʻai no ka wā lōʻihi e lilo ai ka momona o ka ʻōpū? i ka manawa pokole hehee opu He aha nā ʻano a me nā ʻōlelo aʻoaʻo? E hele pū kākou i kahi kikoʻī.
E ho'ēmi i nā Carbs ma kahi o nā momona maikaʻi
ʻO kekahi o nā manaʻo kuhihewa maʻamau e pili ana i ka pohō kaumaha e hoʻemi ana i nā kumu momona. ʻAe, ua ʻike paha ʻoe hiki iā ʻoe ke puhi i ka momona ma ka ʻai ʻana i ka momona? ʻOiaʻiʻo, ma ka ʻai ʻana i nā momona olakino (e like me ka aila ʻoliva, avocado, salmon, ʻaila niu.) ʻO ka mea nui ma ʻaneʻi ʻo ka hoʻopaʻa ʻana i ka carbohydrate. Inā ʻoe e ʻai i ka salamona salmon me ka aila ʻoliva ʻoiai e hoʻomau ana i ka ʻai ʻana i nā carbohydrates (nā meaʻai maʻalahi a pau e like me ka berena, a me nā mea ʻē aʻe), ʻoiaʻiʻo e loaʻa iā ʻoe ke kaumaha. ʻOi loa inā ʻoe e ʻai i nā momona olakino ʻai haʻahaʻa kalapona ai ole ia, ʻai ketogenic Inā ʻai ʻoe iā ia ma ke kau ʻana, e puhi koke ʻoe i ka momona. (I ka wā e hālāwai ai ʻoe i nā koina ʻai olakino ʻē aʻe.)
ʻAʻole ʻai ʻai no ka wā pōkole
Pono ʻoe e hana i kahi hoʻolālā meaʻai olakino no ka wā lōʻihi, ʻaʻole nā meaʻai pōkole pōkole. ʻO ka pōmaikaʻi o ke ala haʻahaʻa haʻahaʻa, ʻo ia wale nō ke aʻo ʻana i nā koho meaʻai maikaʻi aʻe. No laila, ke lawe ʻoe i kahi maʻamau ʻai haʻahaʻa haʻahaʻa, ʻaʻole pono ʻoe e helu i nā calorie. ʻO kēia ka mea e maʻalahi ai kāu hana i ka lilo ʻana o ke kaumaha.
carbohydrates a kiʻekiʻe i ke kō Pono ʻoe e haʻalele i nā meaʻai a me nā mea inu e like me ka berena, ka ʻeke a me nā mea inu kalapona. Akā, e ʻai i nā meaʻai e like me nā mea kanu (chickpeas, lentils, beans) a me nā huahana holoholona (ʻulaʻula, ʻiʻo keʻokeʻo, iʻa, hua manu). kiʻekiʻe fiber, kiʻekiʻe protein Pono ʻoe e nānā i nā meaʻai.
Haʻuki maʻamau a me ka hana kino
Hoʻoikaika kino, haʻuki, hāpai kaumaha, cardio a ma ka pōkole nā hoʻoikaika kino Kōkua ia i ka puhi ʻana i ka momona ma ka ʻōpū. ʻOi loa i ka puhi ʻana i ka momona o ka ʻōpū hola ʻO kekahi o nā pōmaikaʻi nui loa o ka hana ʻana a i ʻole ka hāpai ʻana i ke kaupaona ʻana, ʻo ia ka mea e hoʻolalelale i ke kaʻina hana slimming a me ka puhi momona. Eia naʻe, e hoʻomanaʻo ʻaʻohe mea e like me ka slimming regional. Ke hoʻomaka ʻoe e puhi i ka momona, nalowale kou kino holoʻokoʻa i ka momona ma kekahi mau uku. ʻO ka ʻōpū paʻakikī loa e puhi i ka momona i nā kāne. ʻO ka ʻāpana paʻakikī loa e puhi i ka momona i nā wahine ʻo ia ka ʻūhā a me ka ʻūhā. No laila e hoʻomanawanui a hoʻoholo i ka lilo ʻana o ke kaumaha a me ka puhi ʻana i ka momona. Pono ʻoe.
Hoʻoheheʻe ka hoʻoikaika kino i ka momona o ka ʻōpū no ka mea e hoʻohaʻahaʻa i ka pae o ka insulin i kou kino, e wikiwiki ana i ka metabolism. A i ʻole noho noho ve ʻai ʻino I kēia hihia, he manawa wale nō ia ma mua o ka hoʻopili ʻana o ke kino i ka momona makemake ʻole. ʻO ka hopena, ʻo ke ake a me nā mea ʻē aʻe momona visceral kumu e hoʻohana ai i kāna mau waihona. ʻO ka nui o ka hoʻoikaika kino āu e pono ai no ka pohō kaumaha ma muli o kāu mau pahuhopu. ʻO ka poʻe makemake e lilo i ka momona o ka ʻōpū i ka manawa pōkole, hana 30 a 60 mau minuke i kēlā me kēia lā. ka hele wāwae cardio, ka holo ʻana, ka paikikala a i kēlā me kēia lā hāpai kaumaha pono e hana i na hana e like me. ʻOi aku ka cardio haʻahaʻa aʻo kaumaha ʻO ka hoʻohui ʻana iā ia e kōkua i ke kūkulu ʻana i ka nui o ka ʻiʻo lean. ʻO ia hoʻi ka hoʻomaha a me ka hoʻonaʻauao Hiki iā ʻoe ke puhi i nā calorie hou aʻe i ka lā. ʻO kekahi pilikia huikau Cardio ma mua a ma hope paha o ka hoʻomaʻamaʻa kaumaha? ua hanaia? E mālama i ka ikehu āu e hoʻolilo ai ma ka cardio no ka hoʻomaʻamaʻa kaumaha ma mua a hana i ka cardio i ka pau ʻana o kāu hoʻomaʻamaʻa. (20 mau minuke HIIT a me 30-40 mau minuke o ka cardio maʻamau e lawa.)
E nānā i ke kō o nā meaʻai
E lilo i mea heluhelu ʻike meaʻai. E hoʻohālikelike i nā brand me nā mea olakino a me nā waiwai waiwai. No ka laʻana, haʻahaʻa ka momona o kekahi yoghurts. Eia nō naʻe, ʻoi aku ka kiʻekiʻe o ka carbohydrates a me ke kō i hoʻohui ʻia ma mua o nā mea ʻē aʻe. ʻO nā meaʻai e like me ka lole, ka mayonnaise, nā ʻuala a me nā ʻaʻahu salakeke he nui nā momona a me nā calorie he nui. Eia kekahi, nui nā mea āu e lawe ai i ka wā ʻai papaʻai mea ʻai māmā “ʻaʻole loaʻa ke kō i hoʻohui ʻia” ʻOiai ua ʻōlelo ʻia, loaʻa maoli ke kō. Mai hāʻule i kēia pāʻani. E haʻalele i ke kō.
E noho mamao mai nā meaʻai i hana ʻia
ʻO nā mea hoʻohui i loko o nā meaʻai i hoʻopaʻa ʻia a me nā meaʻai ʻai meaʻai pinepine e paʻakikī i ka lilo ʻana o ke kaumaha a lilo ka momona o ka ʻōpū. ʻO nā huahana pūʻolo olakino maikaʻi ʻole e paʻakikī i ka lilo ʻana o ke kaumaha i loaʻa pinepine i nā momona trans, ke kō, ka paʻakai a i ʻole ka sodium.
E nana i ke aniani, aole i ka unahi
Ke hoʻohui ʻoe i ka nui o ka ʻiʻo a lilo ka momona, ʻaʻole hiki ke loli nui ka heluhelu ʻana ma kāu unahi. Eia naʻe, inā ʻoluʻolu kou ʻaʻahu, e hauʻoli i kēia. He hōʻailona maikaʻi kēia o ka holomua. No ka hoʻemi ʻana i ka pilikia o ka naʻau a me ka maʻi maʻi diabetes, pono e emi ka ʻāpana o kou pūhaka ma mua o 35 ʻīniha inā he wahine ʻoe a ma lalo o 40 iniha inā he kāne ʻoe.
I ka hōʻuluʻulu manaʻo, ʻo ka mea nui loa i ka lilo ʻana o ka momona o ka ʻōpū, ʻo ia ka ʻai pono a me ke olakino. A laila, hana haʻuki, neʻe, hoʻoikaika i kēlā me kēia pule, papahana hoʻoikaika kino hele mai e hana. Inā ʻaʻole ʻoe ʻeleu i ka lā, pono ʻoe e hoʻomaʻamaʻa i nā hana hoʻoikaika kino a me nā neʻe. Inā manaʻo ʻoe ʻaʻole hehee ka momona o kou ʻōpū ʻoiai ke hana nei ʻoe i nā haʻuki, ʻo ia hoʻi ke pale maoli nei ʻoe i ka momona ma ia wahi mai ka hoʻonui ʻana. ʻO ia ke kumu e pono ai ʻoe e koi i kāu meaʻai, meaʻai a me nā haʻuki āu e hana ai, a e hoʻomanawanui. ʻAʻole lawa ke ala e hoʻopau ai i ka momona o ka ʻōpū ma mua o kēia mau ʻano kumu ʻelua (ʻai olakino a me ka hoʻoikaika kino). Inā hiki, koho e neʻe i ka nui o ka hiki i ke ola o kēlā me kēia lā. Ma muli o kou makahiki a me kou kaumaha, e ʻai i ka meaʻai haʻahaʻa a me ka protein kiʻekiʻe.
