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Ka home Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Neha Ghosh By ʻO Neha Ghosh ma Kēkēmapa 10, 2018

ʻO nā ʻūhā keleawe maikaʻi ka moemoeā o kēlā me kēia kanaka a no ke aha? ʻO wai ka mea makemake ʻole i nā wāwae wīwī e hiki ai iā lākou ke hoʻonani me ka hilinaʻi? No laila, i kēia ʻatikala, e kākau ana mākou e pili ana i ka hoʻēmi ʻana i ka momona o ka ʻūhā ma ka home.

ʻIke ʻia ka momona o ka ʻū i makemake ʻole ʻia i nā wahine ma mua o nā kāne. Eia nō naʻe, mālama pū nā kāne i ka momona o ka ʻūhā pū kekahi. Eia kekahi, mai ka manawa o ka hānau a hiki i ka piha ʻana o ʻeono mau makahiki, hoʻonui ka helu a me ka nui o nā momona momona i nā kaikamahine a me nā keikikāne e hopena ana i ka momona o ke kino.

Akā i kou mau makahiki, hoʻonāukiuki nā hormoni i ka hōʻuluʻulu ʻana o ka momona a puni nā ʻūhā, nā pūhaka a me nā puʻupuʻu o nā wahine a me nā wahi o ka ʻōpū no nā kāne. I loko o ko lākou ola, he ʻoi aku ka pākēneka o nā wahine i ka momona o ke kino no ka mea, ma hope o ka piha ʻana o nā makahiki he ʻewalu, hoʻomaka nā kaikamahine e loaʻa ka momona ma kahi nui i hoʻohālikelike ʻia i nā keikikāne. Hāʻawi ʻia kēia hoʻonui ʻana o ka momona i ka nui o nā loli i nā pae hormone wahine.

ʻO kekahi mea maikaʻi ʻole i ʻike ʻia e nā wahine me ka momona o ka ʻūhā, ʻo ia ka cellulite, kahi e ʻulupā a puʻupuʻu ka ʻili o nā ʻūhā. Hana ia i ka wā e pahu ka momona momona ma o ka mea pili ma lalo o ka ʻili. I nā kāne, ʻaʻole ʻike nui ʻia ka cellulite ma muli o ka ʻike pinepine ʻia i ka pūhaka a i ʻole i ka ʻōpū.

Pono ka hui ʻana o ka papaʻai a me ka hoʻoikaika kino i mea e lilo ai ka momona mai kou mau ʻūhā a me nā ʻāpana ʻē aʻe o ke kino. Eia pehea e hōʻemi ai i ka momona o ka ʻūhā.

1. Hoʻoulu i kou Kino

ʻO ka hoʻoulu ʻana i kou kino me ka wai ʻaʻole ia e pale aku i ka make wai ʻana akā e kōkua pū ia i ka lilo ʻana o ka momona ke kōkua ʻia i ka holoi ʻana i nā mea ʻinoʻino, a lawe i nā meaʻai i nā hunaola, a pēlā aku. ^[1] . No nā'ūhā toned maikaʻi, inu i ka 7 a 8 mau aniani o ka wai i kēlā me kēia lā.

Hōʻalo i ka loaʻa ʻana o ka sodas, nā mea inu ikehu a i ʻole nā wai wai paʻa no ka mea aia i loko o lākou nā kalori a me nā kō. Inu i kahi kīʻaha wai 30 mau minuke ma mua o kēlā me kēia pāʻina no ka mea e hoʻopunipuni kēia i kou noʻonoʻo i ka manaʻoʻiʻo ua piha kou ʻōpū a e loaʻa ʻoe i nā kuko liʻiliʻi. E kōkua kēia i ka lilo ʻana o ka momona o ka ʻūhā a me ka momona o ke kino holoʻokoʻa pū kekahi ^[elua] .

2. Eʻokiʻoki i nā Carbohidrat Māmā

He maikaʻi ʻole nā ʻōpikipiki maʻalahi iā ʻoe ke lilo ka momona o ka ʻūhā. No ka mea haʻahaʻa lākou i ka fiber a ʻānai koke ʻia e hiki ai ke piʻi i nā kō kō kō a hāʻawi i ka ʻai nui ^[3] . Ma ka ʻaoʻao ʻē aʻe, maikaʻi ka ʻai ʻana o nā huʻopaʻa paʻakikī no ʻoe no ka mea ua ʻemi mālie ʻia lākou e kou kino a mālama i kou ʻōpū no ka lōʻihi ma muli o ka kiʻekiʻe o ka fiber. ʻO nā laʻana o nā kāpena paʻakikī he mau kīʻaha piha, laiki palaunu, palaoa holoʻokoʻa, ʻoka, a pēlā aku.

3. Loaʻa nā hua a me nā mea kanu

Manaʻo ʻia nā hua a me nā mea ʻai i nā mea ʻai maikaʻi loa ke hiki mai ka lilo ʻana o ka momona o ka ʻūhā no ka mea haʻahaʻa loa lākou i nā calorie a me ka ʻai ʻana iā lākou i nā ʻāpana nui ʻaʻole e hoʻopili i kou kino i kēlā me kēia ʻano. ^[4] . Mālama kēia iā ʻoe no kahi wā ʻoi aku ka lōʻihi. ʻAi i nā huaʻai a me nā lauʻai hou me ka hoʻohui ʻana iā lākou i nā kopa a me nā salakeke ma kahi o ka waiho ʻana ia me nā kālaki saladi a me nā kohu.

4. Hoʻonui i ka Protein Intake

ʻO ka Protein kahi macronutrient i hiki ke kōkua i ka mālama ʻana iā ʻoe i ka piha o nā calorie liʻiliʻi. ʻOi aku ka maʻalahi o ke kani ʻana o kou mau ʻūhā a puhi i ka momona o ke kino. Wahi a kahi noiʻi i hana ʻia e ka American Journal of Clinical Nutr, ʻo ka poʻe e ukali nei i nā papa protein ʻoi aku ka nui o nā calorie a mālama lākou i ka māʻona ma hope o ka ʻai ʻana. ^[5] . ʻO ka loaʻa ʻana o kahi papa protein kiʻekiʻe e hāʻawi iā ʻoe i ka nui o nā mākala a he mea nui ia ke hoʻāʻo nei ʻoe e kani i kou mau ʻūhā.

5. ʻAi hou i nā Omega 3 Mea momona

Aia nā Omega 3 fatty acid i loko o nā iʻa e like me ka salemona, mackerel, herring, a me nā mea ʻē aʻe. Koi ʻia kēia mau mea momona momona e ke kino no ka pahee a me ka ʻili. Hiki ke wāwahi ʻia ke cellulite i nā ʻūhā me ke kōkua o nā antioxidant i kēia mau iʻa aila a ʻoi aku, hiki i ke alo o nā omega 3 fatty acid ke hoʻoponopono i nā ʻili o ka ʻili. ^[6] . No laila e ʻimi i nā lawelawe he 4-5 o nā iʻa ʻaila i kēlā me kēia pule e hāpai i ka hoʻoliʻiliʻi cellulite.

6. E hoʻemi i ka lawe paʻakai

ʻO ka ʻai ʻana i ka nui o nā meaʻai paʻakai ka mea e hoʻomau ai i ka nui o ka wai e hoʻomomona i kou ʻōpū, nā pūhaka a me nā ʻūhā. ʻO ka nui o ka paʻakai āu e ʻai ai, ʻo ka nui o ka wai i mālama ʻia i kou kino ma kahi o ka kānana ʻia e nā puʻupaʻa. ʻO kēia ke kumu o ka piʻi kiʻekiʻe ^[8] . Wahi a ka American Heart Association, pono ka poʻe i ka 2,300 mg o ka sodium i kēlā lā i kēia lā a ʻoi aku ka nui o kēia nui i ke ʻano o nā sausa, nā hupa kēpau a me nā ʻaila e hōʻino i kāu ʻōnaehana.

7. Hele wāwae (Treadmill)

ʻOi aku ka maikaʻi o ka hele wāwae ʻana no ka hoʻoheheʻe ʻana i nā ʻūhā? Ke hana nei ka hele wāwae i nā ala ʻelua - hoʻokahi, lawelawe ia ma ke ʻano he toning haʻahaʻa o ke kino a ʻelua, kōkua ia i ka puhi ʻana i nā calorie ma loko o ke kino. Hiki iā ʻoe ke hoʻomaka ma ka hele wāwae ʻana i kahi wikiwiki maʻamau akā, e hōʻoia i ka ʻoi o ka ikaika o kēlā me kēia ʻanuʻu. Ke hoʻomaʻamaʻa ʻoe i ka hele wāwae, e hoʻonui mālie i kou wikiwiki, e hoʻokau kēia i kou mau ʻūhā a puhi i ka momona ^[7] . Pahuhopu no 30 mau minuke hele wāwae i kēlā me kēia lā.

8. Hana iā Squats

ʻO ka squats ka hana kūpono loa no ka poʻe e hāpai ana i ka momona o ke kino i ko lākou mau ʻūhā, nā pūhaka a me nā puʻupuʻu. Kōkua nā squats i ke kūkulu ʻana i nā nuʻa wīwī a hāʻawi i nā ʻūhā liʻiliʻi, ʻoi aku ka paʻa a me ke kani. Hiki iā ia ke kōkua i ka hōʻemi ʻana i ka cellulite ke hoʻohui ʻoe ia me kahi papaʻai olakino. Hoʻomanaʻo i ka nui o nā calories āu e kuni ai, ʻo ka nui o nā momona i lilo iā ʻoe mai kou mau ʻūhā a me kou kino holoʻokoʻa.

9. Kaula Lele

Wahi a ka ʻAha ʻAmelika o ka hoʻoikaika kino ʻana o ka momona mai kahi kikoʻī o ke kino i hiki ʻole, pono ʻoe e lilo i ka momona mai ke kino holoʻokoʻa me nā ʻūhā. ʻO ka hana ʻana i ka lele ʻana i ke kaula e kōkua ai i ka lilo ʻana o ke kaumaha o ke kino āpau a ʻoki i kou mau ʻūhā. Hana ia ma ka hoʻoulu ʻana i nā mākala nui o ke kino haʻahaʻa a hoʻonui i ka nui o nā mākala lean. Kūkulu kēia hana i kou ahonui muscular, ma kahi o nā ʻūhā muscular e ʻae iā ʻoe e ʻike i ka hoʻēmi o ka nui o kou mau wāwae i kou nalo ʻana i ka paona.

10. Holo (Treadmill)

Ke holo nei ʻoe, puhi ʻoe i nā calories a hāpai ia i nā ʻūhā wīwī ^[9] . Eia nō naʻe, inā holo ʻoe no hoʻokahi a ʻelua paha mau lā a hoʻomaha iki no hoʻokahi pule a hoʻomaka hou no kekahi mau lā ʻaʻole e hāʻawi i nā hopena maikaʻi loa. Pono ʻoe e holo i kēlā me kēia lā i kahi wikiwiki e puhi pono i ka momona o ka ʻūhā. Pahuhopu no 30 mau minuke o ka holo ʻana i kēlā me kēia lā.

11. Paikikala

ʻO ke kaʻa kaʻa he hana hoʻoikaika kino ia e kōkua ai i ka hōʻemi ʻana i ka momona o ke kino e like me nā ʻūhā ^[10] . Ke holo nei i kahi pōʻaiapuni e hana ma kāu mau uha ma ka hōʻemi ʻana i ka momona ma kou mau ʻūhā. Eia kekahi, e puhi ʻoe i nā calorie he nui ʻoiai ke holo paikikala e pili ana i ka ikaika o kāu hoʻoikaika a me kou kaumaha.

12. Yoga

Hiki i kekahi mau yoga yoga ke kōkua i ka ʻoki ʻana i kou mau ʻūhā e like me ke koa koa, ka lupe crescent, ke akua wahine, ka ʻaoʻao, ka ʻaeto, ka palani mokulele, ka mea hulahula, a me nā kiʻi o ka noho. ʻO kēlā me kēia yoga e ʻae iā ʻoe e kaulike ma ka wāwae hoʻokahi e hoʻokūkū nei i kou mau ʻūhā. Eia nō naʻe, ʻaʻole kau pololei kēia mau yoga i kāu mau ʻūhā, hana pū kekahi ia i ka lilo ʻana o ka momona o ke kino.

ʻ Tipslelo Aʻoaʻo e pono ai no ke kuni ʻana i ka momona o ka ʻūhā

Piʻi i ke alapiʻi ma kahi o ka lawe i ka ʻeleweka i nā manawa a pau e pono ai.

ʻO ka nānā ʻana i kāu mau meaʻai e ʻae iā ʻoe e mālama i kahi ʻāpana i ka nui o kāu ʻai ʻana.

Hōʻalo i ka loaʻa ʻana o nā mea momona momona e like me nā kīʻaha, nā ʻīlio wela, nā pākī, a pēlā aku.

E lawa ka hiamoe i kēlā me kēia lā no ka mea ʻike ʻia ka hiamoe e kōkua i ka lilo ʻana o ka paona.

Nānā i nā ʻatikala

[1]Popkin, B. M., DʻAnci, K. E., & Rosenberg, I. H. (2010). Ka wai, hydration, a me ke olakino. Nānā Nutr, 68 (8), 439-4458. hana: 10.1111 / j.1753-4887.2010.00304.x
[elua]Vij, V. A. K., & Joshi, A. S. (2014). Ka hopena o ka lawe nui ʻana i ka wai ma ke kaupaona o ke kino, ka papa kuhikuhi o ke kino, ka momona o ke kino, a me ka makemake o nā wahine komo nui. Ka puke pai o ka ʻepekema maoli, biology, a me nā lāʻau lapaʻau, 5 (2), 340.
[3]Ludwig, D. S., Majzoub, J. A., Al-Zahrani, A., Dallal, G. E., Blanco, I., & Roberts, S. B. (1999). ʻO nā meaʻai papa kuhikuhi glycemic kiʻekiʻe, ʻai nui, a me ka momona. Nā Pediatrics, 103 (3), e26-e26.
[4]Charlton, K., Kowal, P., Soriano, M. M., Williams, S., Banks, E., Vo, K., & Byles, J. (2014). ʻO ka lawe ʻana i ka hua a me nā mea kanu a me ka papa kuhikuhi o ke kino i kahi laʻana nui o nā kāne a me nā wahine ma waena o ʻAukake. Nutrients, 6 (6), 2305-2319.
[5]Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D.,… Mattes, R. D. (2015). Ke kuleana o ka protein i ka pohō a me ka mālama ʻana. ʻO ka American Journal of Clinical Nutr, 101 (6), 1320S – 1329S.
[6]ʻO Buckley, J. D., & Howe, P. R. (2010). He mea pōmaikaʻi paha ka omega-3 polyunsaturated fatty acid lōʻihi e hoʻoemi ai i ka momona - he loiloi. Nutrients, 2 (12), 1212-1230.
[7]Ryan, A. S., Nicklas, B. J., Berman, D. M., & Dennis, K. E. (2000). ʻO ka palena meaʻai a me ka hele wāwae ʻana e hōʻemi i ka waiho ʻana o ka momona i ka midthigh i nā wahine makua kiʻekiʻe. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino, 72 (3), 708-713.
[8]Dahl, L. K. (1961). ʻO ka hana i hiki ke hoʻohana ʻia i ka paʻakai ʻoi loa i ka pathogenesis o ka hypertension nui. Ka NūpepaʻAmelika o ka Cardiology, 8 (4), 571-575.
[9]Williams, P. T. (2013). ʻO ka lilo o ke kaupaona ʻoi aku ka nui ma mua o ka holo ʻana ma ka wā o ka 6.2-yr prospective follow-up. ʻO ka lāʻau lapaʻau a me ka ʻepekema i nā haʻuki a me nā hoʻoikaika kino, 45 (4), 706.
[10]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2017). Nā hopena o ka huakaʻi hele a me ka hoʻoikaika ʻana i ka manawa leʻaleʻa i ka nalo ʻana o ka momona i nā wahine a me nā kāne me ka momona a me ka momona: kahi hoʻokolokolo i hoʻokolokolo ʻia. Ka Nūpepa' Obiwi Nui o ka Nui, 42 (3), 469-488.