Nā ala kūpono e lilo ai ka momona o ka ʻōpū i hoʻokahi mahina

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E noʻonoʻo i kēia, ke hoʻolālā neiʻoe e komo i kahi kapa komo kūpono i ka pāʻina lā hānau o kāu hoaaloha ke hōʻoʻo ia, huhū loa a huhū loaʻoe no ka mea ke nānā aku nei kou momona o kou pūpū iāʻoe ma waho o keʻano. Inā ʻoe ma kahi ʻano like, mahalo i ka momona o ka ʻōpū nui, a laila makemake ʻoe e kāpae iā ia, i ka wā hiki loa, ʻeā?

ʻĀ, ʻo ka ʻoiaʻiʻo, ʻo ka momona o ka ʻōpū kekahi o nā mea paʻakikī e nalowale, ʻoiai e like me nā mea lapaʻau a me nā loea hoʻoikaika kino. ʻO kēia no ka mea, noho ka wahi o ka ʻōpū i nā helu visceral a no laila maʻalahi ka mālama ʻia ʻana o ka momona visceral i loko o ka ʻōpū.

ʻOiai e koi ʻia kahi momona o ka momona e pale aku i kā lākou meaola, hiki i nā nui ke waiho ʻia ke hāʻawi i kahi momona o ka ʻōpū. Ma waho o ka manaʻo ʻana i kahi kanaka he kūpono ʻole a hoʻohaʻahaʻa i ko lākou mau pae hilinaʻi, hiki i ka momona o ka ʻōpū ke lilo i mea weliweli loa no ke olakino.

Hiki i ka momona o ka ʻōpū ke hāpai i nā pilikia olakino e like me ka palaka ʻole, ʻehaʻeha, ʻeha pū, luhi, kaumaha, pilikia puʻuwai, ke koko kiʻekiʻe a me ka maʻi ʻaʻai.

No laila, he mea nui loa e kuʻikuʻi i ka momona o ka ʻōpū a hana i nā mea āpau e hiki ai ke hōʻemi. Eia kekahi mau ʻōlelo aʻoaʻo, hiki ke kōkua i ka hōʻemi ʻana i ka momona o ka ʻōpū i hoʻokahi mahina.

1. E hele wāwae ma mua o ka ʻaina kakahiaka

I kēlā me kēia kakahiaka, ma mua o ka pāʻina kakahiaka, e hoʻolōʻihi i kahi manawa no ka wikiwiki o 15-20 mau minuke, aia ma kahi papa hana a i waho paha. Hiki i kēia maʻamau ke kōkua i ke kīkē - hoʻomaka i kāu helu metabolic a hiki i ka lilo ʻana o ka momona wikiwiki, ʻo ia hoʻi ma ka ʻōpū. Ua hōʻike ʻia nā noiʻi ʻana i ka hele wikiwiki ʻana i ke kakahiaka ma mua o ka ʻaina kakahiaka hiki ke kōkua i ka hōʻemi a 5 ʻīniha o ka momona a puni ka ʻōpū, ma kahi o 5 mau pule.

2. Pau ka ʻaina kakahiaka Fiber

ʻO ka maʻamau, ʻo ka poʻe e hoʻāʻo nei e lilo i ka momona o ka ʻōpū a i ʻole ke kaupaona ma ka maʻamau e lele i ka ʻaina kakahiaka, akā naʻe, hiki i kēia maʻamau ke hoʻolohi i kāu metabolism a hana kūʻē i kā lākou makemake. Akā, ʻo ka ʻai ʻana i nā kīʻaha momona e like me nā saladi ʻōmaʻomaʻo, nā ʻoka, a pēlā aku, no ka ʻaina kakahiaka hiki ke kōkua i ka nalo ʻana o ka momona o ka ʻōpū, ma ka hemo ʻana i nā hunaola momona i hōʻiliʻili ʻia a puni ka ʻōpū, me ka maʻalahi.

3. E nānā i ke kala hua

ʻIke mākou āpau ʻo ka ʻai ʻana i nā hua a me nā mea kanu he maikaʻi loa ia no ke olakino a hiki ke kōkua pū me ka pohō kaumaha. Eia nō naʻe, ʻaʻole paha mākou e ʻike i ka ʻoiaʻiʻo ʻoi aku ka olakino o nā hua ʻulaʻula ma mua o nā hua ʻōmaʻomaʻo, ke pili i ka momona momona o ka ʻōpū. ʻO nā huaʻulaʻula e like me ka melon wai, ka huaʻomaʻomaʻo ʻulaʻula, guava ʻulaʻula, a me nā mea ʻē aʻe.

4. ʻOʻAvocado kāu hoaaloha

I kēia mau lā, ua ʻike mākou i ka avocado, a i ʻole nā ​​hua pata, ua lilo i mea makemake nui ʻia ma ke ʻano he superfood, no ka nui o nā pono olakino. Mai ke kōkua ʻana i ka pohō kaumaha i ka pale ʻana i ka maʻi ʻaʻai, mahalo nui nā pōmaikaʻi o ka avocado. No laila, ʻo ka ʻai ʻana i ka avocado i nā manawa maʻamau hiki ke kōkua i ka ʻoki ʻana i kou ʻōpū, ʻoiai ʻo nā antioxidants i loko e hiki ai ke hoʻomaikaʻi i ka helu metabolic.

paʻi anu no nā pōʻeleʻele

5. E hoʻopau i ka Shake Protein

I kēlā me kēia kakahiaka, ma hope o ka ʻaina kakahiaka, waiwai nui i ka fiber, e ʻai ana i kahi hoʻoluliluli i hana ʻia mai kahi waihona protein, e like me ka whey, a i ʻole mea hoʻoliʻiliʻi protein i hoʻokumu ʻia i mea kanu e hiki ai ke hoʻopau i ke kaʻina hana momona momona o ka ʻōpū, ʻoiai ka protein e hakakā me ka momona. Inā ʻoe e hoʻolālā ana i mea e lilo ai ka momona, hiki i nā lulu protein ke kōkua i ke kani i kou mau mākala.

6. Hoʻouka i nā Keʻokeʻo Egg

ʻO ka hapa nui o ka poʻe makemake e kūkulu i nā mākala a lilo paha i ka kaumaha e hoʻohui i nā hua i kā lākou papaʻai a pili ka manaʻo like i ka wā e makemake ai ʻoe e lilo i ka momona o ka ʻōpū, ʻoiai he momona nā hua i ka protein. ʻO kaʻai ʻana i nā hua keʻokeʻo no ka ʻai ma 2 mau lā i ka lā hiki ke kōkua iā ʻoe e nalo i ka momona o ka ʻōpū me ka wikiwiki, ʻoiai ʻoe e hoʻoikaika iā ʻoe i ka hoʻoikaika kino.

7. E inu i ka wai Lemon-infused

Ua loaʻa i kekahi o nā noiʻi noiʻi ʻana ka hoʻohui ʻana i ʻelua mau ʻemi lemon hou i ka wai āu e inu ai hiki ke kōkua i ka hoʻēmi ʻana i ka momona o ka ʻōpū. Hoʻohui pū ʻia ka huaora C i ka lemon a me nā antioxidant i loko o ka wai e ʻokiʻoki i nā kino momona i hōʻiliʻili ʻia ma nā paia o ka ʻōpū a kāpae iā lākou mai kāu ʻōnaehana.

8. Hoʻoemi i nā Carb Consuming

Inā makemake mākou e lilo i ka paona, kikoʻī i ka momona o ka ʻōpū, a laila pono e kāpae ʻia i nā mea ʻaʻā maikaʻi ʻole mai kāu papaʻai i kēlā me kēia lā. ʻO ka berena keʻokeʻo, raiki keʻokeʻo, kō, pasta, pizza, nā mea hana palaoa, a pēlā aku. ʻO ia kekahi o nā mea momona maikaʻi ʻole e pono keʻoki ʻia mai ka papaʻai, i mea e lilo ai ka momona o ka ʻōpū.

9. E hoʻomaʻamaʻa i nā hoʻoikaika ʻōpū

Hiki i ka hoʻoikaika ʻana i kekahi ʻano ke kōkua iā ʻoe e lilo i ka paona a mālama iā ʻoe i ke ʻano. Eia nō naʻe, inā makemake ʻoe e lilo i ka momona o ka ʻōpū kikoʻī, me nā hana cardio e like me ka holo ʻana, ka jogging, a pēlā aku, nā hana ʻōpū e like me nā papa, nā crunches, a me nā mea ʻē aʻe, pono e hoʻomaʻamaʻa mau ʻia.

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele