INTERNATIONAL NO DIET DAY 2020: NĀ HANA A ME NĀ HANA ʻOLE O KAʻAI ʻANA

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Ka home Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Amritha K Na Amritha K. ma Mei 8, 2020| Loiloi ʻia e Chandra Gopalan

Kēlā me kēia makahiki, International No Diet Day (INDD) ʻike ʻia ma ka 6 Mei. Hoʻolauleʻa ka lā i ke ʻae ʻana o ke kino, e hāpai ana i ka ʻike i ke koʻikoʻi o ka maikaʻi o ke kino a me ka ʻokoʻa o ke ʻano o ke kino.

Kuhi pū ʻo INDD i ka hoʻolaha ʻana i kahi nohona olakino me ka nānā ʻana i ke olakino i kēlā me kēia nui.

International ʻaʻohe lāʻai pono ʻole

ʻO ka lā International No Diet Day mua i hoʻolauleʻa ʻia ma UK ma 1992 a ua alakaʻi ʻia e Mary Evans - kahi wahine a me ke alakaʻi o ka hui Pelekane 'Diet Breakers.' ʻO ka hōʻailona no INDD he lipine polū māmā [1] .

ʻO nā pahuhopu o INDD ke nīnau ʻana i ka manaʻo o ke 'kino' kino maoli, e hoʻāla i ka hoʻokae kaumaha, ka nui o ka bias a me ka fatphobia, e hoʻolaha i kahi lā me ka ʻole o nā papaʻai a me nā pīhoihoi e pili ana i ke kaumaha o ke kino, hōʻike i nā ʻoiaʻiʻo e pili ana i ka papaʻai. ka pono ʻole o nā papaʻai pāʻoihana, hoʻohanohano i ka poʻe i hōʻeha ʻia i nā maʻi ʻaina a me ke ʻoki hōʻemi kaumaha a kōkua i ka hoʻopau ʻana i ka hoʻokae kaumaha, sizism a me fatphobia ' [elua] .

Ua kū ʻo INDD i nā loiloi no kāna hoʻokokoke ʻana, kahi e ʻōlelo ai nā loea olakino ʻoiai hoʻolauleʻa ʻia ka lā me nā manaʻo kūpono, nānā ʻole ia i ka mea nui o ka noho kūpono a me ke olakino. Ke Kōmike o ka Institute of Medicine e hoʻomohala i nā pae hoʻohālikelike no ka loiloi ʻana i nā hopena o nā hoʻokokoke ʻana e kāohi a mālama iā Obesity i ʻōlelo ʻia, '...... kūpono ʻole ke hoʻopaʻapaʻa e ʻae wale nā mea nui i ko lākou kino kaumaha a ʻaʻole hoʻāʻo e hōʻemi, inā hoʻonui ka momona i ko lākou makaʻu no ka hoʻomohala ʻana i nā pilikia olakino a i ʻole nā maʻi ' [3] .

nā kiʻiʻoniʻoni aloha hollywood hou

Ma kēia International No Diet Day, e nānā mākou i ka hoʻomaopopo ʻana i ka dos a me ka make ʻole.

Kaʻai ʻana - kahi ʻāpana nui o ka nohona hou (?)

Ua lilo ka ʻai ʻana i ke olakino i mea nui i ka nohona ʻeleu, me nā ʻōpio i nā mākua e hana ana i kahi nohona olakino e kōkua ai i ka hoʻomohala ʻana i ka hana holoʻokoʻa a kekahi. [4] . Eia nō naʻe, pono ʻoe e hoʻomaopopo i ka ʻai olakino ʻana ʻaʻole ia e pili ana i nā palena palena ʻole, noho lahilahi ʻole, a me ka hoʻonele ʻana iā ʻoe iho i nā meaʻai āu e aloha ai. ʻO nā mea āpau e pili ana i ka noʻonoʻo nui, ka loaʻa ʻana o ka ikaika hou, ka hoʻomaikaʻi ʻana i kou olakino, a me ka hoʻoikaika ʻana i kou ʻano me ka lohi ʻole o ka manaʻo.

ʻAʻole paʻakikī ka ʻai olakino [5] . ʻO ka mea mua a me ka mea waena hoʻi i ka maʻamau o ka ʻai olakino ka mea e hoʻololi i ka meaʻai i hoʻoponopono ʻia me ka meaʻai maoli ke hiki. Ma muli o ka ʻai ʻana i ka meaʻai kokoke loa i ke ʻano o ke kūlohelohe ʻo ia ka mea maikaʻi loa e hoʻopau ai.

ʻO ka papaʻai olakino e hoʻopili ana i nā ʻano huaʻai a me nā mea kanu o nā waihoʻoluʻu he nui, nā kīʻaha a me nā starches, nā momona maikaʻi, a me nā protein momona. [6] . ʻO ka ʻai ʻana me ka olakino ʻo ia hoʻi ka hōʻalo ʻana i nā meaʻai me ka nui o ka paʻakai a me ke kō i hoʻohui ʻia a loaʻa nā pōmaikaʻi like ʻole e like me kēia:

Paipai i ka hoʻemi olakino olakino [7]
Hoʻoemi i ka makaʻu maʻi ʻaʻai
Hoʻoponopono i ka maʻi kō
Hoʻonui i ke olakino puʻuwai a pale i ka makaʻu o ka hahau
Paipai i ka olakino iwi a me na niho
Hoʻonui i ka hoʻomanaʻo a me ke ʻano holoʻokoʻa
Hoʻonui i ke olakino ʻōpū
Paipai i ka maikaʻi o ka hiamoe

Me nā hoʻolālā papaʻai he tausani i waho, hiki i kahi mea huikau ke koho i ka mea kūpono. ʻOiai ka nānā ʻana o kekahi mau papaʻai i ka pohō kaumaha, hiki i nā mea ʻē aʻe ke loaʻa i ke kaumaha, ke olakino puʻuwai, ka mālama ʻana i ka maʻi ʻaʻa a pēlā aku [8] [9] . Mai Vegan a DASH, ʻo ka papa inoa o nā papaʻai olakino (kokoke) pau ʻole. ʻ claimlelo nā noiʻi ua ʻike ʻia i nā makahiki he 10 i hala aku nei kekahi o nā ala nui o ka olakino olakino, kahi i hoʻololi ai nā poʻe e hoʻohana i nā ola a me nā ʻano maʻamau. [10] .

No laila, hiki ke kuhikuhi ʻia ʻoiai hiki i kekahi mau papaʻai ke kōkua iā ʻoe e noho i ke olakino, he ʻinoʻino loa kekahi. No laila, e nānā i kekahi o nā mea nui nui āu e pono ai e noʻonoʻo i ka hoʻāʻo ʻana i kahi papaʻai hou.

ʻO The Diet Dos a me Don'ts

E ʻoluʻolu e noʻonoʻo ʻaʻole ʻoe e lawe i kahi papaʻai kikoʻī (inā ʻaʻole ʻoe e koi ʻia). Eia nō naʻe, inā ʻoe e nānā i mua i ka lawe ʻana i hoʻokahi, e ʻoluʻolu e nīnau i kahi mea lapaʻau a kūkākūkā me kāu kauka e pili ana i kahi kūpono kūpono loa no kou kino a me kou noʻonoʻo.

ʻO ka Do's Of Dieting

ʻAi i kāu ʻaina kakahiaka, akā e wikiwiki : E manaʻo ʻia ka ʻaina kakahiaka ka meaʻai nui o ka lā, akā e ʻike he maʻalahi ka ʻai. Hiki iā ʻoe ke koho i ka cereal fibre kiʻekiʻe, ka toast palaoa holoʻokoʻa, ka oatmeal, a me nā huaʻai hou me ka yoghurt no kahi ʻaina kakahiaka wikiwiki akā maikaʻi naʻe. [umikumākahi] .
ʻAi nui i nā greens : ʻO nā mea kanu, ʻoi aku nā mea ʻōmaʻomaʻo e like me ka milo, kale, kāpī a me nā mea ʻē aʻe i haʻahaʻa i ka calories a kiʻekiʻe i ka calcium, protein a me fiber. [12] . Hiki iā ʻoe ke ʻai i kāu ʻōmaʻomaʻo maka a i ʻole hiki iā ʻoe ke ʻai iā lākou me kāu salakeke no kahi lā ikaika.
E mālama pono i kahi mea āu e ʻai nei : ʻO kekahi o nā mea nui e noʻonoʻo ʻia ʻoiai e ukali nei i ka papaʻai ʻo ia e ʻike i ka mea āu e ʻai nei. ʻOiai hiki i ka makemake ke lanakila ma luna ou, mai ʻae iā ia. E mālama pono i ka papaʻai i koi ʻia e loaʻa ai nā pōmaikaʻi.
ʻAi momona paha : ʻO kekahi o nā manaʻo kuhihewa maʻamau o ka make ʻana he pono ia e hōʻalo i ka momona. ʻO kekahi mea momona, e like me ka momona ʻo omega-3 pono no ka pohō kaumaha. Eia hou, kōkua kēia mau momona i ka hana maʻalahi o kāu ʻōnaehana holoʻokoʻa [13] .
Hana i nā swaps olakino : ʻOiai ʻoe e haʻalele i kekahi o nā koho pono ʻole, hiki mau ʻoe kuapo i nā meaʻai pono ʻole no kahi mana olakino. ʻO kahi laʻana, e kuapo i kāu pata me ka aila ʻoliva [14] .
E inu nui i ka wai : Ke inu nei ma kahi o 8-9 mau aniani o ka wai hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāu metabolism [umikumālima] .
Hana hoʻoikaika kino : ʻOiai aia ʻoe ma ka papaʻai, ʻaʻole ia he manaʻo ʻaʻole pono ʻoe e hoʻoikaika kino. ʻO kaʻai ʻana a me ka hoʻomaʻamaʻa ke hele lima lima kahi e hoʻomaikaʻi ai kekahi i kekahi [16] . ʻO ka hana ʻana i kekahi hana hoʻoikaika kino e kōkua i ka hoʻoikaika i kou kino a mālama iā ʻoe i kūpono.

ʻO Dont's Of Dieting

Mai pōloli ʻoe iā ʻoe iho : ʻO ka mea mua loa, ma nā kumu ʻole e pōloli ʻoe iā ʻoe iho. ʻO ka hapa nui o ka poʻe i ʻai i ka papaʻai e lawe i ke ala maʻalahi ‘o ka haʻalele ʻana i nā meaʻai a me ka pōloli ʻana iā lākou iho. ʻOiai e hōʻike ana nā noiʻi hiki iā ʻoe ke lilo i ke kaupaona i makemake ʻole ʻia e ka pōloli ʻana iā ʻoe iho, 50 hapa keneta o kēlā pohina kaupaona e hele mai nā mākala, ʻaʻole mai ka momona. [17] . Hiki i kēia ke hopena i kāu metabolism e lohi a hoʻolele i ke ala no nā pilikia olakino [18] [19] .

Mai hoʻonui nui i ka papaʻai : Ma muli o ka hana ʻana o ka papaʻai iā ʻoe, ʻaʻole ia he kumu e hoʻonui ai ʻoe. Noho kūpaʻa i ka papaʻai papaʻai [iwakālua] .

Mai hoʻopau i nā momona loa : ʻOiai he mea nui e hōʻole ʻole i nā momona olakino, ʻaʻole pono ʻoe e ʻai nui i ka momona. Hōʻalo i nā ʻiʻo ʻulaʻula, puaʻa, pipi a me nā mea momona momona ʻē aʻe [iwakāluakumakahi] .

Mai ʻai inā ʻaʻole pōloli : I kekahi manawa ke luhi ʻoe, hiki i kou lima ke hoʻolōʻihi i kahi pola o nā ʻāpana a i ʻole kekahi mau hua - ʻaʻole. Inā ʻaʻole ʻoe pololi, mai ʻai. ʻAʻole koi kou kino i ka ikaika hou aʻe no kāna hana [22] . Nui wale ka poʻe e ʻai wale no ka mea hiki ke loaʻa ka meaʻai - no laila e hoʻōki i ka nānā ʻana i kāu pahu hau.

Mai paʻakikī loa iā ʻoe iho : E hāʻawi iā ʻoe iho i ka hana maʻamau i kēlā me kēia manawa, akā e ʻike he manawa kūpono ia. ʻO ke koʻikoʻi loa me kāu papaʻai papaʻai hiki ʻole ke maikaʻi iā ʻoe, ma ke kino a me ka noʻonoʻo [2. 3] [24] .

No ke aha e holopono ʻole ai ka hapa nui o nā papaʻai

ʻO Chandra Gopalan, kahi koa o 50 marathons a me nā ultra-marathons e kamaʻilio e pili ana i ke kumu o ka hapa nui o nā papaʻai.

ʻO ka papaʻai kahi ala hele pōkole : Manaʻo lākou e hoʻololi ʻoe i kāu hana i ka pō. Makemake lākou e ʻoki ʻoe i nā mea he nui mai kāu pāʻina ʻana, i ka manawa hoʻokahi. Hewa kēia. He ala paʻa mālie ia e alakaʻi i ka kūleʻa.
Hana pololi nā papaʻai : Hoʻokumu nā papaʻai i ka lilo o ka momona ma o ka hemahema wale nō. ʻO ka ʻoiaʻiʻo e pono ʻoe e hoʻoikaika kino pū kekahi. Ke hana ʻoe i ka deficit calorie me kahi hoʻolālā ʻai olakino a me kahi papahana hoʻoikaika maikaʻi, hana ʻoe i ka deficit a hoʻonui i ka metabolism i ka manawa like. Mālama kēia iā ʻoe mai ka pololi.
Māluhiluhi ʻoe i nā papaʻaina. ʻO kahi pilikia mau me nā papaʻai ʻo ia ka hapa nui o lākou i haʻahaʻa loa i nā kalo. Ma muli o ka hāʻawi ʻole o ka ikehu iā ʻoe e hana ai i kāu hoʻolālā a hoʻokō i nā mea āpau āpau āu e pono ai e hana i kahi lā, ua luhi ʻoe. ʻO kēia ke alakaʻi i ke koʻikoʻi a laila hiki i ka ʻai nui.
Hoʻomaha nā papaʻai i nā mākala: Ke hana ʻole ka meaʻai i lawa ka ikaika, hoʻomaka ke kino e wāwahi i ka momona. Maikaʻi kēia i ka wā pōkole. Akā i ka loaʻa ʻole o ka wahie, ka Basal Metabolic rate (BMR), e heleleʻi ana i ke kaupaona ʻana i ka holo lōʻihi.

Ma kahi palapala hope loa ...

ʻOiai hoʻolaha ka International No Diet Day i ka ʻae ʻana o nā ʻano kino āpau, e hoʻomanaʻo i kēlā me kēia ʻano o ke kino a i ʻole ka nui, he mea nui ia e olakino ʻoe. I ke ala like, ʻaʻole paha he kino wīwī kahi hōʻailona o ke ola olakino, ʻaʻole manaʻo ke kino kaumaha i ke olakino ʻole. ʻAʻole pono ia ʻoe e lawe i kahi papaʻai e loaʻa kahi ola olakino. E ʻai i ka ʻai kaulike, hoʻoikaika kino, inu wai a loaʻa kahi papa manawa hiamoe maikaʻi e hōʻike ai i kou kino ua aloha ʻoe iā ia.

Chandra GopalanNā ʻōnaehana hoʻomaʻamaʻa CrossFitKe Kulanui 'Amelika o ka Lapaʻau Pāʻani (ACSM) E ʻike hou aʻe