ekahi. Nā kumu o ka loaʻa ʻana o ka momona o ka ʻōpū
elua. Nā ʻōlelo aʻoaʻo e lilo ai ka momona o ka ʻōpū
3. ʻO nā meaʻai e pale aku i mea e hemo ai ka momona o ka ʻōpū
ʻEhā. Nā meaʻai e hakakā ana i ka momona o ka ʻōpū
5. Hana maikaʻi i ka lilo ʻana o ka momona o ka ʻōpū
6. Nā nīnau nīnau e pili ana i ka momona ʻōpū
ʻOpu momona ʻaʻole wale ʻoe e hōʻoluʻolu i nā lole, akā pili pū kekahi i kou manaʻo ponoʻī. ʻO ka momona e hōʻiliʻili a puni ka ʻōpū i kapa ʻia he momona visceral a he kumu pilikia nui ia no ka maʻi maʻi type 2 a me ka maʻi puʻuwai. ʻOiai, paʻakikī ka loaʻa ʻana o ka ʻōpū i makemake nui ʻia, ʻo kekahi mau loli o ke ʻano ola i hui pū ʻia me ka hoʻoikaika kino i kēlā me kēia lā hiki ke kōkua iā ʻoe e hōʻemi i ka momona o ka ʻōpū.
Nā kumu o ka loaʻa ʻana o ka momona o ka ʻōpū
5 mau kumu e loaʻa ai ke kaumaha ma ka ʻāpana o ka ʻōpū
1. ʻO ke ʻano noho maʻamau
Ua ʻike ʻia ʻo ia ke kumu o ka nui o nā maʻi ola e hoʻopilikia nei i ka honua i kēia manawa. Ua ʻike ʻia kahi noiʻi ma US ma waena o 1988 a me 2010 ʻo ke ʻano hana ʻole i alakaʻi i ka piʻi paona nui a me ka ʻōpū o nā kāne a me nā wahine. Hiki iā ʻoe ke loaʻa hou ka momona o ka ʻōpū ma hope o ka lilo ʻana o ke kaumaha. Hana kū'ē a nā haʻuki aerobic e hoʻopaʻa i ka puʻupuʻu.2. Nā meaʻai haʻahaʻa-protein
ʻOiai nā meaʻai protein kiʻekiʻe e hōʻoluʻolu iā ʻoe a hoʻonui i kāu helu metabolic, nā meaʻai haʻahaʻa-protein e loaʻa iā ʻoe ka momona o ka ʻōpū i ka manawa. Wahi a nā haʻawina, ʻoi aku ka liʻiliʻi o ka poʻe e ʻai i ka nui o ka protein i ka momona o ka ʻōpū. I ka hoʻohālikelike ʻana, hoʻonui ka hoʻohana ʻana i ka protein haʻahaʻa i ka huna ʻana o ka hormone pōloli, Neuropeptide Y.3. Ka menopause
He mea maʻamau ka loaʻa ka momona o ka ʻōpū i ka wā menopause . Ma hope o ka menopause, hoʻemi nui ka pae o ka estrogen, no laila e mālama ʻia ka momona visceral i loko o ka ʻōpū ma mua o nā pūhaka a me nā ʻūhā. ʻO ka nui o ka loaʻa ʻana o ke kaumaha, ʻokoʻa mai kekahi kanaka i kekahi.4. ʻAi hewa ʻino
ʻO ke olakino ʻāʻī e kōkua i ka mālama ʻana i kahi ʻōnaehana palekana olakino a pale i ka maʻi. Hiki ke hoʻonui i ka pilikia o nā maʻi e like me ka maʻi diabetes type 2, ka maʻi puʻuwai a me ka maʻi kanesa. Hōʻike ka noiʻi ʻana ʻo ke koena maikaʻi ʻole o ka bacteria ʻōpū e hoʻoikaika i ka loaʻa kaumaha, me ka momona o ka ʻōpū. ʻOi aku ka nui o nā hua bacteria Firmicutes i ka poʻe obese i kā lākou ʻōnaehana, hiki ke hoʻonui i ka nui o nā calorie i lawe ʻia mai ka meaʻai.5. Ke kaumaha
Aia kekahi kumu e hoʻomaka ai ʻoe e ʻai hou i ka wā pilikia . ʻO ka piʻi ʻana o ka hormone stress, Cortisol, alakaʻi i ka makemake pōloli, kahi e alakaʻi ai i ke kaumaha. Eia naʻe, ma kahi o ka nui o nā calorie e mālama ʻia e like me ka momona ma ke kino holoʻokoʻa, hoʻolaha ʻo Cortisol i ka mālama momona i loko o ka ʻōpū.Nā ʻōlelo aʻoaʻo e lilo ai ka momona o ka ʻōpū
E hahai i kēia a e nānā i ka nalowale ʻana o ka momona o kou ʻōpū
1. E ai i ka aina kakahiaka
Hoʻolohi ka metabolism o kou kino i kou hiamoe ʻana, ʻoiai ʻo ke kaʻina hana o ka ʻai ʻana e hoʻoulu hou iā ia. No laila, ʻai ʻaina kakahiaka pāʻani maikaʻi i ka pohō kaumaha.2. E ala mua
ʻAʻole paha mākou makemake, akā ʻo ke ala ʻana ma mua he mea pono ia no ke ola olakino. Eia ka ʻepekema ma hope o ia. ʻO nā nalu pōkole o ka mālamalama i ke kakahiaka he hopena ikaika i ka circadian rhythm. Manaʻo ʻia e kiʻi i kou mau kukuna lā ma waena o 8Am-noon, ʻoiai ʻo ka ʻike ʻana i ke kukui ʻālohilohi i ke kakahiaka e pili ana me ka BMI haʻahaʻa, a i ʻole ka helu helu kino. No laila e hoʻolōʻihi!
3. E ʻohi i nā papa liʻiliʻi
ʻO nā papa liʻiliʻi e ʻoi aku ka nui o nā ʻāpana, a no laila e paipai i ka poʻe e ʻai i ka meaʻai liʻiliʻi. ʻO ka lawelawe ʻana i ka meaʻai ma nā pā 10-inihi ma mua o nā pā 12-inihi e alakaʻi i ka 22 pākēneka ka liʻiliʻi o nā calorie!4. Nau hou i ka meaʻai
ʻAʻole wale ka mea nui e ʻai mālie i kāu meaʻai, akā e nau maikaʻi hoʻi! ʻO ka nau ʻana i kāu meaʻai 40 mau manawa ma mua o 15 wale nō e puhi i ka nui o nā calorie. Hoʻopili pololei ka helu o nā manawa āu e nahu ai me ka hana ʻana o nā hormones i hana ʻia e kou lolo, e hōʻike ana i ka wā e hoʻōki ai i ka ʻai.
5. E moe i ka manawa
No kēlā me kēia hola lohi ʻoe e hiamoe lohi, hoʻonui kāu BMI i nā helu 2.1. Moe i ka manawa E mālama pono i kāu metabolism. Hoʻopau ʻia ka nui o nā calorie a me ka momona me ka nui o nā hola i hoʻomaha ʻia, e kūʻē i ka liʻiliʻi o nā hola e hiamoe ai. No laila e loaʻa i kēlā mau hola ʻewalu o ka hiamoe!ʻO nā meaʻai e pale aku i mea e hemo ai ka momona o ka ʻōpū
E haʻi ʻole i kēia mau mea 8 inā makemake ʻoe i kahi ʻōpū palahalaha
1. Kopa
ʻO ke kō i hoʻomaʻemaʻe ʻia kōkua i ka hoʻonui ʻana i ka pae o ka insulin i loko o ke kino e hāpai i ka mālama ʻana i ka momona. Hoʻopilikia pū ia i ka ʻōnaehana immune a paʻakikī i ka hakakā ʻana i nā germs a me nā maʻi. No laila, e noʻonoʻo e pili ana i kou pūhaka i ka manawa e hiki ai ʻoe i kahi ʻāpana keke keu.
2. Nā mea inu ʻea
Loaʻa i nā mea inu Aerated nā calorie ʻole e hoʻohui i ke kaumaha, ʻaʻole e haʻi i ka nui o nā kō. Hele mai kēia kō ma ke ʻano o ka fructose a me nā mea hoʻohui ʻē aʻe. ʻAʻole maʻalahi kēia kō i ke ahi, ʻoi aku ma ka ʻāpana waena. Aia pū kekahi i nā meaʻai sodas mea ʻono hana e kokua ana i ke ola kino.3. Nā huahana waiu
He hōʻailona maʻamau ke kinoea o ka lactose intolerance a maʻalahi paha. Inā ʻoluʻolu ʻoe, e kaupalena i kāu ʻai ʻana i ka ʻai, ka paʻakai, ka yogurt, a me ka ice cream. Inā ʻike ʻoe i kahi ʻokoʻa, e koho i ka waiū lactose ʻole.
4. ʻO ka ʻiʻo
Inā ʻaʻole hiki iā ʻoe ke ʻoki i ka ʻiʻo mai kāu ʻai ʻana, ʻo ka hōʻemi ʻana i kāna ʻai ʻana he ala wikiwiki ia e hoʻokahe ai i nā paona hou.5. Waiona
Hoʻopaneʻe ka waiʻona i kāu metabolism ma ke hoʻohaʻahaʻa ʻana i ka ʻōnaehana nerve waena. Ua ʻike ʻia kahi noiʻi Pelekania i ka wā i hoʻohui ʻia ai ka waiʻona i kahi momona momona, kiʻekiʻe-calorie ʻai, ʻoi aku ka liʻiliʻi o ka momona meaʻai i puhi ʻia a ʻoi aku ka nui o ka momona o ke kino. No laila, ʻoi aku ka maikaʻi o ka holoi ʻana i kāu ʻai me ka wai ma kahi o ke aniani ʻulaʻula.
6. Nā kalapona
Hoʻoulu ʻia ka insulin e nā ʻakika i hoʻomaʻemaʻe ʻia e like me ka berena, ka ʻuala a me ka laiki e hoʻohaʻahaʻa i kou pae metabolic hoʻomaha. Eia kekahi, i ka wā e ʻoki ai ka poʻe i ka pāpaʻi, e iho ana ko lākou ʻai a pau ke kaumaha.7. Nā meaʻai palai
ʻO ka palai Farani paha kāu meaʻai punahele, akā momona lākou a he liʻiliʻi nā huaora a me nā minela a i ʻole ka fiber. Akā, hoʻopiha ʻia nā meaʻai palai me ka sodium a me ka momona trans e hōʻike ana iā ia iho i loko o kou ʻōpū.
8. Paakai nui
ʻO ka sodium ka mea maʻamau i nā meaʻai i hana ʻia ma muli o kona hiki ke mālama a hoʻohui i ka ʻono, ʻo ia kekahi o nā mea kōkua nui i ka ʻōpū poepoe. He mea ia e paʻa ai ka wai a hiki ke alakaʻi i a ʻōpū ʻōpū . Hiki i ka Sodium ke hoʻololi i ke kahe koko ke ʻai nui ʻia.Nā meaʻai e hakakā ana i ka momona o ka ʻōpū
Eia ka papa inoa o kāu mau mea kaua huna e hakakā ai i kēlā puʻupuʻu
1. Ka maiʻa
Hoʻopiha ʻia me ka potassium a me ka magnesium, pale ka maiʻa i ka hoʻoulu ʻana ma muli o nā meaʻai paʻakai. Hoʻonui lākou i kāu metabolism ma ka hoʻoponopono ʻana i ke koena wai o kou kino.
2. Nā hua citrus
Pēlā nō, kōkua ka potassium i ka citrus i ka hakakā ʻana i ka bloating a me nā antioxidants e hakakā i ka mumū, e pili ana i ka mālama ʻana i ka momona o ka ʻōpū. No ka mea ʻo kahi ʻāpana nui o ka hahau ʻana i ka puʻupuʻu ʻo ia ka hydration kūpono, hiki i ka hoʻohui ʻana i ka lime a i ʻole ka ʻalani ʻalani i kou wai ke kōkua i ka hōʻemi ʻana.3. Oat
Aia i loko o ka oats ke fiber insoluble a me kekahi mau kalapona e kōkua i ka pale ʻana i ka pōloli, me ka hāʻawi pū ʻana i ka ikaika no ka hoʻomaʻamaʻa maikaʻi ʻana a hoʻemi i ka momona o kou kino. Eia naʻe, e hōʻoia ʻoe e kūʻai aku i nā ʻoʻa ʻono ʻole no ka mea he kō a me nā kemika.
4. Na pulupulu
Ma keʻano like, he waiwai nui nā pulses i nā amino acids, haʻahaʻa i nā calories, a me ka momona.5. Huamoa
Nui nā hua manu i ka protein a haʻahaʻa i nā calorie a me ka momona. Loaʻa pū kekahi i ka amino acid i kapa ʻia ʻo leucine, kahi mea e hoʻoikaika ai i ka puhi ʻana i nā momona. ʻO ka loaʻa ʻana o hoʻokahi hua moa i hoʻolapalapa ʻia i kēlā me kēia lā e kōkua i ka puhi ʻana i ka momona o ka ʻōpū.
6. Nati
Mālama nā hua iā ʻoe i ka piha no ka manawa lōʻihi. Ma waho aʻe, he mau momona maikaʻi lākou i hoʻohui ʻole i kāu mau calorie. He kumu maikaʻi nō hoʻi nā nati no nā mea ʻai meaʻai. Piha i ka momona omega-3, hoʻonui lākou i ka ikehu a me ka metabolism.
Hana maikaʻi i ka lilo ʻana o ka momona o ka ʻōpū
5 mau neʻe e hāʻawi iā ʻoe i ka abs i wehewehe ʻia
1. Poʻo ma waho
He mea maʻalahi ka hoʻopau ʻana i ka momona o ka ʻōpū ma o ka aerobics. ʻO ka hoʻomaʻamaʻa ʻana i waho e like me ka holo ʻana, ka holo kaʻa, ka ʻauʻau a i ʻole nā mea ʻē aʻe e hoʻonui ai i ka puʻuwai e hoʻoheheʻe wikiwiki i ka momona. Wahi a kahi noiʻi mai ke Kulanui ʻo Duke, ʻo ka jogging i ka like me 12 mau mile i ka pule hiki ke kōkua iā ʻoe e lilo i ka momona o ka ʻōpū.2. Yoga
ʻO nā hana hoʻomaha ʻē aʻe e hana i ka hana. Ua hōʻike ʻia kahi haʻawina ʻo nā wahine post-menopausal i hana i ka yoga no 16 mau pule i nalowale ka nui o ka momona o ka ʻōpū. Eia kekahi, hoʻomaha. Inā he haʻahaʻa kou mau koʻikoʻi, hoʻemi ia i ka nui o ka cortisol, i hoʻopili ʻia me ka momona visceral.
3. Hoʻomaʻamaʻa waena
Ke hoʻoikaika ʻoe i nā puʻupuʻu liʻiliʻi me nā manawa hoʻomaha ma waena, hoʻomaikaʻi ʻoe i ka maikaʻi o ka ʻiʻo kūkulu i ka hoʻomanawanui . No laila e holo ma ka māmā loa no 20 kekona, a laila e hoʻolohi i ka hele wāwae. E hana hou i 10 manawa. Hiki paha iā ʻoe ke noʻonoʻo i ka piʻi ʻana i nā alapiʻi a i ʻole ka hele ʻana i ka hele wāwae e wāwahi i ka monotony.
4. Hana i ka cardio
Hana i nā hoʻoikaika kino e puhi koke i nā calorie a kōkua i ka lilo ʻana o ka momona mai ke kino holoʻokoʻa a hiki i ka ʻōpū. E hele i ka holo a me ka manawa. Ke hoʻomaikaʻi ka ikaika o kou cardiovascular, e emi ana ka nui o ka manawa āu e holo ai i hoʻokahi mile. Ma ka holoʻokoʻa, e hana cardio ʻekolu manawa i ka pule.
5. E pale i ka crunches
ʻOiai e kūkulu ʻia nā ʻiʻo ab crunches, hūnā lākou ma lalo o ka flab a hoʻopau maoli lākou i ka nānā ʻana i kou ʻōpū i ka nui o ka mānoanoa. E hooikaika i kou mau io hope. E kūkulu ia i kou kūlana a huki i ka ʻōpū.Nā nīnau nīnau e pili ana i ka momona ʻōpū
Q
Pehea e loaʻa ai ka ʻōpū palahalaha me ka ʻole o ka make ʻana?
TO ʻO ka make ʻana o Crash kekahi o nā mea ʻino loa āu e hana ai i kou kino. ʻAe, hoʻohiki ia i nā hopena wikiwiki akā i ke kaʻina hana, hoʻopau ia i kāu ʻōnaehana. Ke pōloli ʻoe iā ʻoe iho a i ʻole e hoʻopau i nā pūʻulu meaʻai koʻikoʻi mai kāu ʻai ʻana, ua hoʻopilikia ʻia kou kino a hopena i ka pohō kaumaha ʻole. No ka loaʻa ʻana o ka ʻōpū palahalaha me ka ʻole o ka make ʻana, pono ʻoe e ʻai pono a hoʻoikaika kino. E hahai i kahi hoʻolālā meaʻai olakino me ka liʻiliʻi o nā kalapona a me ka nui o ka protein. E ʻai i nā huaʻai, nā mea kanu maka a mālama i kou kino i ka wai ma ka inu ʻana i ka wai a me nā wai e like me ka wai niu, ka wai lemon a me ke kī ʻōmaʻomaʻo. Ma kahi o ka pōloli, e ʻai i ʻelima a ʻeono mau ʻai liʻiliʻi i ka lā e hoʻonui ai i ka metabolism o kou kino. E ʻoki i ka ʻaila nui, ka paʻakai a me ke kō mai kāu ʻai a ʻike koke ʻoe i nā hopena.
Q
Pehea e lilo ai ka momona o ka ʻōpū me ka metabolism lohi?
TO Loaʻa i kēlā me kēia kanaka ka metabolism ʻo ia ka wikiwiki e puhi ai kou kino i nā calorie a hoʻololi i ka meaʻai i ikehu e holo ai i kāu mau hana kelepona. Loaʻa i kēlā me kēia kanaka ka helu metabolic ʻokoʻa a aia kekahi poʻe laki ʻaʻole i kau i ke kaumaha me ka ʻai nui ʻana, mahalo i kā lākou metabolism kiʻekiʻe. Inā loaʻa iā ʻoe kahi lohi ka metabolism , pono ʻoe i kēlā pana hou e puhi wikiwiki i ka momona. ʻAʻole hiki iā ʻoe ke hoʻololi nui i kāu helu metabolic, akā hiki iā ʻoe ke hoʻololi i kekahi mau ʻōlelo aʻoaʻo e kōkua iā ʻoe e puhi i nā calorie i ka wikiwiki. Mai mālama i nā āpau lōʻihi ma waena o kāu mau meaʻai. ʻO kēia ke kumu o ke kaʻina hana hoʻoheheʻe e kōkua i kāu metabolism no laila he mea nui e ʻai i kēlā me kēia mau hola. Loaʻa i ʻekolu a ʻehā mau kīʻaha o kī ʻōmaʻomaʻo i kēlā me kēia lā e kōkua i ka puhi ʻana i nā calorie a hoʻomaikaʻi i ka metabolism. Mai ʻai i nā meaʻai momona nui i ʻole e mālama kou kino i loko o kou ʻōpū.
Q
He aha ka pilina ma waena o nā hormones a me ka momona o ka ʻōpū?
TO ʻO nā Hormones ke kuleana no ka hapa nui o nā hana i loko o ko mākou kino a ʻo kekahi imbalance i loko o kekahi o lākou hiki ke loaʻa kekahi hopena maikaʻi ʻole i ko mākou olakino. Pela no ka momona opu. Ke hoʻohua hou mai kou kino i ka insulin a me nā hormones leptin, e hōʻiliʻili paha ʻoe i nā momona hou aʻe ma ka ʻōpū o ka ʻōpū a lilo pū kekahi i ka maʻi diabetic. ʻO ka hāʻule koke a i ʻole ka piʻi ʻana o nā pae estrogen e alakaʻi i ka ʻōpū o ka ʻōpū a no laila he mea nui e mālama ko mākou kino i kēia pae me ke kōkua o ka meaʻai maikaʻi a me ka hoʻoikaika kino. ʻO ka hoʻonui ʻana i ka hormone cortisol i kumu ʻia e ke koʻikoʻi ke kuleana no ka momona o ka ʻōpū e like me ka hoʻohaʻahaʻa ʻana i kā mākou metabolism a me ke keʻakeʻa ʻana i ke kaʻina hana ʻai. I mea e pale ai i ka hōʻiliʻili ʻana o ka momona, pono nā wahine e ʻai pono a hoʻoikaika i ka mālama ʻana i ko lākou pae hormonal.
Q
Pehea e hakakā ai i nā genes momona?
TO Inā loaʻa iā ʻoe kahi moʻolelo ʻohana o ka momona a i ʻole ka momona o ka ʻōpū, he mea nui e lawe i ke kuleana ma mua e pale i nā pilikia olakino ma hope. Pono ʻoe e loaʻa i 30 mau minuke o ka hoʻoikaika kino i kēlā me kēia lā e hoʻoikaika i kou kino a kōkua i ka puhi ʻana i nā calorie hou aʻe. Ma waho aʻe o kēia, pono ʻoe e ʻai i ka meaʻai olakino i ʻole e mālama kou kino i ka momona visceral i loko o kou ʻōpū. Ma ka ʻai pono ʻana a me ka hoʻomaʻamaʻa maʻamau, hiki iā ʻoe ke hakakā i nā genes e hiki ai iā ʻoe ke maʻalahi i nā kūlana e like me ka momona, ka maʻi diabetes, etc.
Q
Hiki ke lilo ka momona i hoʻokahi pule?
TO ʻAʻole hōʻiliʻili ka momona i ka lā hoʻokahi a no laila, ʻaʻole hiki ke lilo i nā mea āpau i ka hele hoʻokahi. ʻOiai aia nā meaʻai e hoʻohiki e hoʻopau i ka momona i ka manawa pōkole, ʻoi aku ka maikaʻi o kēia mau mea ma mua o ka maikaʻi a pono e pale ʻia. ʻOiai hiki ke lilo i ka momona i loko o hoʻokahi pule, me ka hoʻoikaika mau ʻana, hiki iā ʻoe ke lilo i ka momona o ka ʻōpū. ʻO ka lilo ʻana o hoʻokahi a ʻelua kg paona i kēlā me kēia pule e manaʻo ʻia he olakino akā ʻoi aku ka maikaʻi ma mua o ia mea hiki ke pōʻino no laila e lohi. E hoʻololi i kāu meaʻai i ka momona haʻahaʻa, ka protein kiʻekiʻe a inu i nā wai he nui e lilo i ka momona i loko o hoʻokahi pule. E hoʻomau i kēia ʻai e lilo ka momona mau.
Hiki iā ʻoe ke heluhelu ma nā hoʻoikaika kino e hoʻemi i ka momona o ka ʻōpū .
