Pehea e lilo ai na lima aloha

Nā Inoa MaikaʻI Loa No Nā Keiki

Infographic ma Pehea e nalowale ai nā lima aloha
Ua kali paha ʻoe no ka manawa lōʻihi e hoʻoheheʻe i kāu lole ʻeleʻele punahele akā ʻaʻole hiki iā ʻoe ke hana pēlā ma muli o nā ʻōwili momona maikaʻi ʻole ma kou ʻōpū? ʻAe, ʻaʻole ʻoe wale nō ka mea e hakakā nei me nā lima aloha a i ʻole nā ​​​​luna muffin a i ʻole nā ​​kaʻa e like me kā lākou i kapa ʻia ai. Paʻakikī loa ka momona o ka ʻōpū a lawe i ka hoʻomaʻamaʻa maʻamau a me ka ʻai hoʻomalu e hoʻokahe. Akā, ʻo ka nūhou maikaʻi, ʻaʻole hiki ʻole. Eia mākou e hāʻawi iā ʻoe i nā ʻōlelo aʻoaʻo a me nā hoʻopunipuni pehea e nalowale ai nā lima aloha no laila e hele koke ana ʻoe i ka lole slinkiest a me nā jeans paʻa loa me ka hopohopo ʻole e pili ana i nā waihona momona wobbly cramping your style!


ekahi. Nā Hana ʻino o ke aloha
elua. Hoʻomaka e ʻai i ke olakino
3. E ʻoki i nā Carbs a me nā mea ʻono
ʻEhā. E noho mamao mai nā meaʻai ʻino a me nā meaʻai ʻai
5. E inu i ka wai
6. Hoʻomaka e hana i kekahi mau hoʻoikaika kino
7. Nā Paʻi a me nā Papa
8. Mālama i Track
9. ʻAʻohe pilikia

Nā Hana ʻino o ke aloha

Nā hopena ʻino o nā lima aloha
Wahi a ka poʻe loea, ʻo ka momona o ka ʻōpū a i ʻole nā ​​lima aloha a i ʻole ka momona visceral he mau ʻano haʻahaʻa no kou olakino mai nā pilikia ate maʻi maʻi puʻuwai, diabetes, maʻi kanesa, a metabolic syndrome ʻo ia ka mea e maʻalahi ai ka loaʻa ʻana o kēia mau maʻi. ʻO ka nui o ka momona visceral e hoʻolohi iā ʻoe a haʻahaʻa i ka ikehu. A ʻo ka mea pōʻino, ʻAʻole pili wale nā ​​lima aloha i ka momona a i ʻole ka poʻe paʻakikī, hiki i ka poʻe ʻili ke loaʻa nā waihona momona o ka ʻōpū e like me ka pōʻino i ko lākou olakino.

Ke ala e hemo ai ka momona o ka opu
ʻO ka momona o ka ʻōpū i manaʻo ʻia he mea ʻino loa ʻano momona ma kou kino, ʻo ia ke kumu i hopohopo nui ai nā kauka e pili ana i ka nui o kou pūhaka ma mua o ka helu āu i paʻi ai ma ka mea kaupaona. ʻO ke ala maikaʻi loa e hoʻopau ai ʻōpū momona ʻo ia ma ke ʻano kaulike e pili ana i ka hoʻoikaika kino a me ka meaʻai no ka mea ʻaʻohe ala e hiki ai iā ʻoe ke hoʻopaʻa i hoʻokahi ʻāpana o kou kino e kani a hōʻemi paha. No laila, e hahai i kā mākou ʻōlelo aʻo a e aʻo pehea e hōʻemi ai i nā lima aloha.

Hoʻomaka e ʻai i ke olakino

Pehea e nalowale ai nā lima aloha
Inā ʻoe e noʻonoʻo nei pehea e nalowale ai nā lima aloha, e hoʻomaka me ka ʻai pono . E hōʻoia i ka nui o nā huaʻai, nā mea kanu, nā kīʻaha piha, a me nā protein lean. Inā ʻai ʻoe i ka lawa o nā pūʻulu meaʻai a pau i kēlā me kēia lā, e loaʻa iā ʻoe nā meaʻai a pau āu e pono ai a loaʻa pū kekahi hoʻomaka e lilo ke kaumaha no ka mea, e ʻai ana ʻoe i nā ʻāpana kūpono o ka meaʻai momona a ʻaʻole hoʻopiha i kou ʻōpū me nā calorie ʻole. E hōʻoia naʻe e hoʻokomo ʻoe i nā ʻano like ʻole i kāu mau meaʻai.

E ho'āʻo e kaupalena i kāu ʻai ʻana i ka protein lean, nā huaʻai a me nā mea kanu no ka mea ua hōʻike nā haʻawina e kōkua kēia hui ʻana iā ʻoe e lilo ka momona ma kou midriff i ka hāʻawi ʻana iā ʻoe i nā meaʻai āu e pono ai. ʻOiaʻiʻo, mālama ʻia kalapona haʻahaʻa a hiki i ka protein kiʻekiʻe ke hana kupanaha i ka hoʻoheheʻe ʻana i kēlā mau ʻōpū ʻōpū paʻakikī.

E hoʻomanaʻo naʻe, i kāu hooikaika e ai i ke kino , ʻaʻole ʻoe e hāʻule i nā meaʻai fad i ʻoi aku ka pōʻino ma mua o ka maikaʻi. ʻOiai hiki iā lākou ke hōʻike i kekahi mau hopena i ka wā pōkole, hiki iā ʻoe ke hoʻihoʻi hou i ke kaumaha ma mua o kou kū ʻana ma hope o kou hoʻōki ʻana a hoʻomaka i ka ʻai maʻamau. ʻAi ʻai hiki ke hana nui ʻia a hiki ke hōʻino hou i kou olakino.

E ʻoki i nā Carbs a me nā mea ʻono

E ʻoki i nā kalapona a me nā mea ʻono e nalowale i nā lima aloha
Inā ʻoe koʻikoʻi e pili ana lilo ana ia mau lima aloha , e hōʻoia ʻoe e noho mamao, mamao loa mai nā meaʻai sugary a me nā kalapona i hoʻomaʻemaʻe ʻia ma ka laulā. ʻO ka ʻoiaʻiʻo, i mea e nalowale ai ka momona o ka ʻōpū, pono ʻoe e hōʻemi i kāu ʻai calorie a ʻo ke ala maʻalahi loa e hana ai, ʻo ia ka ʻoki ʻana i nā calorie ʻino a nele mai kāu ʻai. No ka hoʻomaka ʻana, e helu i ka nui o nā calorie āu e ʻai ai i ka lā ma o ka lawe ʻana i ke kōkua mai kahi helu calorie pūnaewele. A laila e manaʻo e hōʻemi i ka 500-750 calories i kāu ʻai i kēlā me kēia lā. Inā hoʻohui ʻoe i kēia me ka nui o nā hoʻomaʻamaʻa, paʻa ʻoe e lilo ke kaumaha. E akahele naʻe, ʻaʻole ʻoe e ʻai ma lalo o 1200 calories a i ʻole e hāʻule paha ʻoe i ka maʻi a loaʻa i ka hemahema o ka meaʻai i ka wā lōʻihi.

Kakau ma hoʻopaʻa ʻia i nā carbohydrates a ʻai nui aku i ka protein, nā huaʻai a me nā mea kanu. Ua hōʻike ʻia kahi haʻawina o nā wahine momona ʻo ka poʻe i hahai i ka ʻai o 30% protein, 40% carbs, a me 30% momona no nā pule ʻewalu ua nalowale ka momona-me nā lima aloha-ma mua o nā wahine i ʻai i ka 16% protein, 55% carbs, a me 26 % momona. He mea nui ka protein no ka poho kaumaha no ka mea e pale ana ia oe mai ke ku e i ka insulin. Hoʻopuka ko mākou kino i ka nui o ka insulin i ko mākou mau makahiki ʻoiai ʻaʻole pane maikaʻi nā ʻiʻo a me nā momona momona a ʻoi aku ka nui o ka momona e mālama ʻia ma ko mākou ʻōpū.

E ʻoki i nā kalapona i hoʻomaʻemaʻe ʻia a me nā huaʻai starchy a me nā kīʻaha. ʻAʻole ʻoi aku ma mua o ʻelua mau ʻāpana kalapona i kēlā me kēia lā. Inā he mōhai nui ka ʻoki ʻana i kāu mau meaʻai punahele, e hoʻomanaʻo ʻoe ʻaʻohe ala e hiki ai iā ʻoe ke hoʻolilo i ka momona mai kahi ʻāpana o kou kino. Pono ʻoe lilo i ke kaumaha ma kou kino a pau . E mālama i kahi puke moʻolelo meaʻai e ʻike i ka nui a me kāu e ʻai ai i kēlā me kēia lā.

E noho mamao mai nā meaʻai ʻino a me nā meaʻai ʻai

E hoʻokaʻawale i nā meaʻai a me nā meaʻai
E nānā lōʻihi i kāu meaʻai a ʻike i ke ʻano o ia mea. E hele mai ka hapa nui o kāu meaʻai ma ke ʻano o nā meaʻai ʻino a me nā mea ʻai ? Hiki paha iā ʻoe ke ʻai i nā nibbles wikiwiki i ka wā e paʻi ai ka pōloli ma kahi o nā meaʻai kaulike e hoʻomāʻona ai ʻoe no ka lōʻihi? Inā ʻo ia ka hihia, pono ʻoe e hoʻololi i kāu meaʻai pronto no ka mea ʻoi aku ka kiʻekiʻe o nā meaʻai i hoʻomaʻamaʻa nui ʻia a i ʻole nā ​​meaʻai junk. Ma ka ʻoki ʻana i kēia mau meaʻai ʻino mai kāu ʻai, hiki iā ʻoe ke e hoʻemi wikiwiki i ke kaumaha . E hoʻomaʻamaʻa i kou ola ma ka mālama ʻana i kou hale, kahi hana a me ka lumi kuke me ka ʻole o nā meaʻai maikaʻi ʻole. Ke hoʻomaka ʻoe e hoʻopaʻa i nā meaʻai olakino, e ʻike ʻoe e hoʻomaka ana ʻoe e ʻai i ke olakino.

Ua ʻike ʻia kahi noiʻi ʻo Suedena 2014 ʻo ka momona momona ka mea e mālama ai mākou i ka momona visceral ma mua o nā polyunsaturated. I ka wā i ʻai ai nā mea noiʻi i 750 mau calorie hou aʻe i kēlā me kēia lā no ʻehiku pule, ma ke ʻano o ka ʻaila pāma (saturated) a i ʻole ʻaila pua lā (polyunsaturated), ʻo ka poʻe i ʻai i ka momona momona (ʻaila pāma) i loaʻa i ka momona visceral a ʻo ka poʻe i loaʻa i ka ʻaila ʻaila polyunsaturated i loaʻa i ka nui o ka ʻiʻo a me ka momona o ke kino.

Mai ʻai i waho e like me ka hiki no ka mea ʻoi aku ka waiwai o ka meaʻai hale ʻaina i nā momona trans, ke kō a me nā momona unsaturated e hele pololei i kou ʻōpū. E hoʻohana i ka ʻaila kuke ma ka home a hoʻohana i nā aila e like me ka ʻaila ʻoliva ʻoi aku ka pōʻino. Inā ʻaʻole hiki iā ʻoe ke hōʻalo i ka ʻai ʻana i waho, e pale i ka ʻaʻahu saladi, sauce, a nā meaʻai momona a koho i nā salakeke a me ka protein grilled ma kahi.

I ka wā e pili ana i ka ʻai ʻai, mālama liʻiliʻi ʻāpana o nā nahu olakino e like me kā kāloti, celery, kukama, ʻāpala, a me ka yogurt me ʻoe i ʻole e hoʻowalewale ʻia ʻoe e ʻai i kahi mea pono ʻole. E hoʻomanaʻo e hoʻomaʻamaʻa ʻoe iā ʻoe iho i ka ʻai ʻana i nā hola 4-6 wale nō ma hope o kāu ʻai hope. He ʻino loa ka ʻai ʻana i ka pō, no laila e aʻo ʻoe iā ʻoe iho ma ka hoʻonohonoho ʻana i ka curfew ʻai hope loa.

E inu i ka wai

E inu i ka wai e nalowale ai nā lima aloha
ʻAʻole pili wale ka lilo ʻana o ke kaumaha ʻai pono akā inu pono . Pono ʻoe e noho hydrated a puni ka lā no kou olakino maʻamau a kōkua i kāu hoʻoikaika paona. ʻO ka inu ʻana i ka wai nui e hoʻomāʻona iā ʻoe a hoʻōki iā ʻoe mai ka ʻai ʻana ʻai pono ʻole . Mai poina e inu ma kahi o 8 mau aniani wai i kēlā me kēia lā.

Manaʻo kōkua: E inu i ke kīʻaha wai ma mua o kāu ʻai ʻana i hoʻopiha ʻia kou ʻōpū a ʻaʻole ʻoe e pau i ka hoʻomāhuahua ʻana.

Hoʻomaka e hana i kekahi mau hoʻoikaika kino

Hoʻomaʻamaʻa cardio e nalowale nā ​​lima aloha
ʻO ka ʻoki wale ʻana i kāu meaʻai ʻaʻole e loaʻa hopena ma kāu mau lima aloha inā ʻaʻole ʻoe e hoʻohui me ka hoʻoikaika kino. E hoʻoikaika i ka hana ma kekahi cardio i kāu hana maʻamau i kēlā me kēia lā oiai he mea puhi momona nui. Hiki iā ʻoe ke hoʻāʻo i ka holo ʻana, ka hele ʻana i luna, ka hele wāwae, ka paikikala, ka hulahula, a me ka pahu pahu kiki… e hoʻopaʻa pono ʻoe e hoʻomaʻamaʻa ma ka liʻiliʻi o ka hapalua hola o ka hoʻoikaika kino cardiovascular 5 manawa o ka pule. 13. Inā makemake ʻoe, e hoʻāʻo i kahi hoʻomaʻamaʻa High-intensity interval training (HIIT) kahi e hoʻomaʻamaʻa ai ʻoe i nā puʻupuʻu pōkole o ka hoʻoikaika kino aerobic, a ma hope o ka manawa hoʻōla. Ua hōʻike ʻia nā haʻawina he mea maikaʻi loa ka HIIT ala e nalowale ai kēlā mau lima aloha .

Eia naʻe, inā hopohopo ʻoe i ka noʻonoʻo e hoʻonui koke i kāu hoʻomaʻamaʻa cardio, e hoʻomaka lohi ma ka hana ʻana i nā hana ʻē aʻe e like me ka ʻauʻau ʻana, ka hana ʻana i ka mīkini elliptic a i ʻole ka hele wāwae e hiki ke hāʻawi iā ʻoe i nā pono cardio like. A inā ʻae kāu papa hana paʻa iā ʻoe mai ka hana ʻoi aku, e hoʻāʻo a hoʻonui i kāu pae hana maʻamau hele nui aku a me ka hoʻohana liʻiliʻi ʻana i ke kaʻa, e pale aku i ka noho ʻana no nā hola lōʻihi a kūʻai aku i kahi pedometer a i ʻole mea hoʻoikaika kino e nānā i kāu pae hana. E kōkua ia e hoʻomanaʻo iā ʻoe e ala a hele i ka wā lōʻihi loa kou noho ʻana.

Nā Paʻi a me nā Papa

ʻO nā crunches a me nā papa e nalowale i nā lima aloha
Aia kekahi mau hoʻomaʻamaʻa kūikawā i loaʻa ka hopena maikaʻi ma hoemi aloha lima . No ka laʻana, ʻo ke kani kaʻa kaʻa, kou ʻōpū a me kou lima aloha. E moe ma kou kua me kou mau lima ma hope o kou poʻo. E hoʻokiʻekiʻe i kou mau wāwae i hoʻokahi kapuaʻi ma luna o ka honua a e kulou i kou kuli hema, e lawe mai i kou poʻo. E wili a hui i kou kuʻe lima ʻākau me kou kuli hema. E hana like no kēlā ʻaoʻao.

ʻO nā papa ʻaoʻao e kani i kou kumu a hoʻoikaika i kāu obliques. E komo i ka ʻaoʻao o ka papahele me kou kuʻe lima e kākoʻo ana iā ʻoe, a ʻo kou lima ʻē aʻe ma kou pūhaka. E mālama pono i kou kino a paʻa no 30-60 kekona. E hana hou ma kekahi ʻaoʻao. Toning kino holoʻokoʻa nā hana e like me yoga a maikaʻi hoʻi nā Pilates no ka hoʻomaʻamaʻa ʻana i kou kino holoʻokoʻa.

Mai poina e hoʻokomo i kekahi hoʻomaʻamaʻa kaumaha i kāu hoʻomaʻamaʻa no ka mea e kōkua iā ʻoe e loaʻa ka ikaika a puhi i nā calorie hou aʻe ma ka hoʻomaha ʻana ma ka hoʻonui ʻana i kāu metabolism. ʻO ka hui pū ʻana o ka hoʻomaʻamaʻa kūʻē ʻana me ka hoʻomaʻamaʻa aerobic hana kupanaha i loko e hoemi ana i ka momona o ka opu .

Inā paʻakikī ʻoe e pili i kāu papa hoʻoikaika kino, e kiʻi iā ʻoe iho i hoa hoʻoikaika kino e hoʻoikaika i kekahi i kekahi. Ua hōʻoia ʻia kēia e nā haʻawina i hōʻike ʻia ʻo ka hana ʻana me kahi hoaaloha hiki ke hoʻolilo iā ʻoe i ke kaumaha ma mua o ka hana hoʻokahi.

Mālama i Track

e mālama i kāu mau paona a me nā lima aloha
ʻO ka lilo ʻana o ke kaumaha he huakaʻi paʻakikī a aia kekahi manawa ke manaʻo nei ʻoe i ka hoʻohaʻahaʻa a makemake ʻole i ka hoʻopau ʻana i ka huakaʻi. Eia nō naʻe, ʻo ka mālama mau ʻana i kāu huakaʻi a me ke ana ʻana i nā milestone, ʻoiai ka liʻiliʻi, hiki ke kōkua iā ʻoe. E ana i ka lipine i kāu hoaaloha a e hahai i kāu mau ana e ʻike i ka nui o nā ʻīniha i nalowale mai kou pūhaka a i ʻole ka ʻōpū. He holomua nui ka nalo ʻana o nā iniha no ka mea ʻoi aku ke kaumaha o ka ʻiʻo ma mua o ka momona. E ana iā ʻoe iho ma mua o kou hoʻomaka ʻana i kāu hele kaumaha .

E hoʻomanaʻo i ke kaupaona ʻana iā ʻoe iho i kēlā me kēia manawa. E hehi ma ke ana ana ma ka liʻiliʻi i ʻelua manawa o ka pule i ke kakahiaka ma mua o ka ʻaina kakahiaka ma hope o ka hoʻokahe ʻana i kou ʻaʻahu. ʻO ka mālama mau ʻana e kōkua iā ʻoe e ʻike i ka mea e hana nei a me ka mea ʻole a laila hiki iā ʻoe ke hoʻololi i kāu hoʻomaʻamaʻa e like me ia.

ʻAʻohe pilikia

ʻO ke kaumaha ke kumu o nā lima aloha
He mea kahaha paha kēia iā ʻoe akā hiki i nā pae koʻikoʻi kiʻekiʻe ke hele pololei i kou pūhaka. ʻAʻole wale ka nui o ke koʻikoʻi e hoʻopilikia i kou olakino noʻonoʻo, akā hiki iā ia ke hōʻeha i kou olakino kino pū kekahi. ʻO ke koʻikoʻi ke kumu o ka hoʻokuʻu ʻana o Cortisol i ʻike ʻia ʻo ka hormone stress, i pili i ka loaʻa ʻana o ke kaumaha ma ka ʻōpū. E ho'āʻo i ka noʻonoʻo a i ʻole yoga e hoʻohaʻahaʻa i kou mau pilikia.

E ho'āʻo e loaʻa i ka nui o ka hiamoe e like me ka nele o ka hiamoe e alakaʻi i ka hoʻokuʻu ʻana o cortisol kēlā hoʻonui i ke kaumaha . Ka poʻe hiamoe ʻoi aku ka wikiwiki o ke kaumaha a ʻoi aku ka paʻakikī o ka mālama ʻana. Ua hōʻike ʻia kahi haʻawina ʻo ka poʻe i hiamoe ma lalo o ʻelima mau hola i ka pō ua ʻoi aku ka momona o ka ʻōpū ma mua o ka poʻe i hiamoe no ʻehiku a ʻewalu mau hola i ʻōlelo ʻia e ka 2010 Wake Forest University study. ʻO ka liʻiliʻi o ka hiamoe e alakaʻi i ka maʻi maʻi a me ka momona no laila e hoʻomaopopo i ka loaʻa ʻana o ʻehiku a ʻewalu mau hola hiamoe ʻole i ka pō.

Eia nō naʻe, e hōʻoia ʻaʻole ʻoe e hoʻāʻo e uku i ka hiamoe nalowale ma ka hāʻule ʻana a i ʻole ka hiamoe nui i nā hopena pule. Ua hōʻike ʻia kahi haʻawina hou ʻo Brigham Young University i nā wahine e hele ana e moe a ala i ka manawa like i kēlā me kēia pō he haʻahaʻa ka momona o ke kino. ʻO nā maʻamau hiamoe ʻole e hoʻolilo i kou uaki i loko e hele pupule a hūnā i nā hormones momona e like me cortisol.

Hiki iā ʻoe ke heluhelu ma Pehea e hoopau ai i na lima aloha .

Kou Horoscope No Ka LāʻApōpō