ʻO ka pohō kaumaha Vs momona momona: ʻo wai ke olakino nou?

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Inā manaʻo ʻoe he like ka nalowale ʻana o ke kaupaona a me ka lilo ʻana o ka momona, pono ʻoe e ʻike aia he ʻokoʻa nui ma waena o nā mea ʻelua. Ma muli wale o ka ʻike ʻole e pili ana i ka ʻokoʻa ma waena o nā mea ʻelua, ʻaʻole hiki i nā poʻe he nui ke hoʻokō i kā lākou mau pahuhopu i makemake ʻia e pili ana i ka loaʻa ʻana o ke kino maikaʻi e like me kā lākou.

Loaʻa kou kaupaona i ka nui o kou mau iwi, nā mākala, nā mea pono a me ka wai i loko o kou kino. No laila, ʻo ka pohō kaumaha ka lilo ʻana o ke kaupaona o kēia mau mea āpau. ʻO ka lilo o ka momona, ma ka ʻaoʻao ʻē, ʻo ia hoʻi ka hoʻokahe ʻana i ka momona i mālama ʻia i kou kino ^[1] .

pono ka aila kalonji no ka lauoho

Nā ʻoiaʻiʻo e pili ana i ke kaumaha o ke kino a me ka pohō kaumaha

ʻO ka lilo ʻana o ka paona ʻaʻole ia e pono ke olakino a maikaʻi paha ke kanaka. Pili ke olakino o ke kanaka i ka momona o kona kino. ʻO ke kaumaha o ke kino ka mea nui o ka nui o ka wai o kā mākou hale kūʻai, a no laila, hiki i nā carbohydrates ke hoʻopaʻa me ka wai o ko mākou kino a hana i ka waiwai. No laila, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae carbs i ka pohō kaumaha ^[elua] .

I kekahi manawa hiki i ka pohō kaumaha ke alakaʻi i ka nalo ʻana i ka nui o nā mākala e hoʻohaʻahaʻa ai i ka nui o ka metabolic o kou kino a hoʻonā i ka loaʻa ʻana o ke kaupaona ^[3] . He mea koʻikoʻi loa ia no ka poʻe overweight e hana maʻamau i ka hoʻokahe ʻana i ke kaupaona a loaʻa ke kinona. E nānā nui lākou i ka nalo ʻana o ka momona a hana i nā hana kūpono i kūpono ʻole e hoʻopilikia iā lākou.

He aha ke ala kūpono e lilo ai ka momona?

ʻO ke kī i ka hoʻokō ʻana i kāu pahuhopu me ka hoʻokomo ʻana i nā hoʻoikaika cardio me nā hoʻoikaika ikaika i kāu aupuni hoʻomaʻamaʻa ^[4] .

pehea e loaʻa ai ka lauoho nani ma ka home

Inā hana ʻoe i nā hana cardio wale nō no ka lilo o ke kaumaha, e hopena ia i ka nalo ʻana o ka mākala, a ʻo ka hopena e hopena maikaʻi ʻole i ke kino e ka hoʻopau ʻana i ka ikaika a me ka pae o ke kino. E hoʻohaʻahaʻa nō ia i ka nui o ka metabolic o kou kino a hoʻemi i kou nui muscle.

I kekahi ʻaoʻao, inā makemake ʻoe e nalo i nā momona i makemake ʻole ʻia mai kou kino, pono ʻoe e hoʻopili i ka hoʻomaʻamaʻa kaumaha me ka cardio a me ka hiamoe kūpono, hiki ke kōkua i ka hoʻonui ʻana i ka ikaika o kou kino. ^[5] . I ka ʻatikala o kēia manawa, e nānā mākou i nā mea olakino hiki ke kōkua i ka lilo ʻana o ka momona.

Kaumaha ʻana i ke kaupaona i ke ala kūpono

• Mai lilo i ka kaumaha ma muli o ka make wai : Hoʻoemi kou kaupaona inā hoʻomau ʻoe i ka wai maloʻo, akā ʻaʻole kēia ka lilo maoli o ka paona i nā momona āu e puhi nei ke waiho nei i kou kino. ʻO ka lilo ʻana o ke kaupaona ma muli o ka make wai ʻaʻole ia he ala mau loa e lilo kaupaona. E palaki kaʻiʻo i kou kino no ka nele o ka wai ^[6] .
• Kuni i nā momona ma ka loaʻa ʻana i nā mākala: ʻO ke ala ʻoi loa e lilo nā momona mai kou kino ma o ka hoʻomaʻamaʻa ikaika. Kōkua ka hoʻoikaika ikaika iā ʻoe e loaʻa i ka mākala a kōkua i ka hoʻokahe ʻana i ke kaupaona i ka manawa like. ʻAʻole lawa ka hana ʻana i nā hoʻoikaika kino cardio, inā kū ʻoe i ka hana ʻana i ka cardio e loaʻa hou iā ʻoe ka nui āu i nalo.
• E olakino i ka lilo ʻana o nā momona : ʻO ke ala ʻoi loa e hoʻopau ai i nā momona i kou kino ma ka hāpai ʻana i ke kaumaha. E palekana a hoʻokō i kāu pahuhopu o ka nalo ʻana o ke kaupaona a me ke kūkulu ʻana i nā mākala me ka pono pono ʻoe e kiʻi i kahi mea aʻo e alakaʻi iā ʻoe i ka hana ʻana i ka ikaika i ke ala kūpono me ka ʻole o ka ʻeha ^[7] .
• ʻO ka papaʻai kūpono ke kī i ka nui o nā mākala : ʻO kahi papaʻai kūpono e pili ana i ka nui o nā calories a me nā mea momona he mea nui ia no ʻoe ke hoʻāʻo nei ʻoe e pale i ka nalo ʻana o nā mākala. ʻAi e like me ka pae o ka hana a me ka nui o kou kino ^[8] . Hoʻopili i nā ʻano huaʻai a me nā mea ʻai, nā legum, nā kīʻaha holoʻokoʻa, nā tubers, nā waiū & nā meaʻai i kāu papaʻai.

ʻO ka lahilahi a me ke olakino

ʻO Chandra Gopalan, kahi marathon hoʻokumu a me nā mea holo ʻo ultra-marathon a me ka poʻe loea hoʻoikaika kino i hoʻohui i kāna ʻike i ka ʻokoʻa ma waena o ka lahilahi a me ke olakino.

pehea e oki ai i ka lauoho lauoho

• ʻO ka nānā ʻana i ka lahilahi i waho ʻaʻole ia he manaʻo ʻaʻole ʻoe e mālama i ka momona ma loko - Ua ʻike mākou i nā lālā he nui a lahilahi ke nānā aku akā kiʻekiʻe loa ka pākēneka momona. Loaʻa i kēia mau wahine ke olakino olakino like me ke kanaka momona.
• ʻO ka lahilahi ʻaʻole ia he tikika e ʻai i nā mea āu e makemake ai a me ka hoʻoikaika kino ʻole - Hiki i ka poʻe lahilahi ke loaʻa i ka maʻi puʻuwai a me ka maʻi kō e like me ke koena o mākou inā ʻaʻole mālama pono i ko lākou kino.
• ʻO ka koʻikoʻi nui ʻaʻole ia he kumu no kou kūpono ʻole - Ke kūpono ke ʻano o ka hoʻomanawanui a me ka ikaika. ʻO ia ka loaʻa ʻana o ka hoʻoikaika kino e hana i ka hoʻoikaika kino ʻana a me ka leʻaleʻa iā ia. ʻO ka nui o ke kaumaha ka manaʻo o ka nui o nā mākala a ʻaʻole nui ka momona i ke kino.
• ʻO ka wīwī loa hiki ke lilo i mea weliweli e like me ke kaumaha loa - Pili ka lahilahi me nā makaʻu e like me ka nui o nā mākala, hoʻohaʻahaʻa haʻahaʻa, anemia, osteoporosis, nalo ʻana o ka lauoho, a me nā wā kūpono ʻole.

Ma kahi palapala hope loa ...

ʻO ka hoʻāʻo ʻana e lilo i kou kaupaona ma kahi o ka lilo ʻana o ka momona hiki i nā hopena maikaʻi ʻole i kou kino. ʻAʻole kōkua kaʻai Crash a me nā papaʻai kūpono ʻole iā ʻoe e hoʻokō i kahi kino olakino, akā akā, e hoʻēmi i kāu hana kino, ikaika a me ke olakino a me ke ala ākea no ka wā ʻelemakule a me ka hōʻemi ʻana i nā pae o ka palekana. ^[9] .

Ma ka hoʻokomo ʻana i ka meaʻai kūpono a me nā hoʻoikaika kino, hiki i kekahi ke hoʻoikaika i ka nalo ʻana o ka momona olakino i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino, ka ikaika a me ka hana kino ^[10] . Kōkua pū ia i ka hoʻomaikaʻi ʻana i kou palekana a no laila ke pale nei i ka hoʻomaka ʻana o nā maʻi like ʻole.

1. [1]Allison, D. B., Zannolli, R., Faith, M. S., Heo, M., Pietrobelli, A., Vanltallie, T. B., ... & Heymsfield, S. B. (1999). Hoʻonui ka emi o ke kaumaha a hoʻemi ka pohō momona i nā kumu make make āpau āpau: nā hopena mai ʻelua mau noiʻi cohort kūʻokoʻa. ʻO ka puke pai kūwaho o ka momona, 23 (6), 603.
2. [elua]Turcato, E., Zamboni, M., De Pergola, G., Armellini, F., Zivelonghi, A., Bergamo-Andreis, I. A., ... & Bosello, O. (1997). ʻO ka pilina ma waena o ka pohō o ke kaupaona, ka hāʻawi ʻana o ka momona o ke kino a me nā hormones sex i nā wahine preese mua a postmenopausal. Ka puke pai o ka lāʻau kūloko, 241 (5), 363-372.
3. [3]Hjorth, M. F., Blædel, T., Bendtsen, L. Q., Lorenzen, J. K., Holm, J. B., Kiilerich, P., ... & Astrup, A. (2019). Kuhi ka lakio Prevotella-to-Bacteroides i ke kaupaona o ke kino a me ka holomua o ka momona ma nā papa he 24 mau pule e loli ana i ka macronutrient haku mele a me nā pulupuluʻai Ka NūpepaʻOleponaʻOlepona, 43 (1), 149.
4. [4]McDowell, K., Petrie, M. C., Raihan, N. A., & Logue, J. (2018). Nā hopena o ka hoʻowahāwahā koʻikoʻi i nā mea maʻi me ka momona a me ka puʻuwai puʻuwai: kahi loiloi ʻōnaehana. Nā hōʻike manaʻo nui, 19 (9), 1189-1204.
5. [5]Quist, J. S., Rosenkilde, M., Petersen, M. B., Gram, A. S., Sjödin, A., & Stallknecht, B. (2018). 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 NūpepaʻOleponaʻOlepona, 42 (3), 469.
6. [6]ʻO Robert, C. (2019). ʻ Tipslelo Aʻo Loss ʻAi Leka 2 ʻO kā Loss Diet Principle. pdf.
7. [7]ʻO Kays, J. K., Shahda, S., Stanley, M., Bell, T. M., O'Neill, B. H., Kohli, M. D., ... & Zimmers, T. A. (2018). ʻEkolu phenotypes cachexia a me ka hopena o ka momona momona wale i ke ola ʻana ma FOLFIRINOX therapy no ka maʻi ʻaʻai pancreatic. Ka puke pai o cachexia, sarcopenia a me nā mākala, 9 (4), 673-684.
8. [8]McDowell, K., Petrie, M. C., Raihan, N. A., & Logue, J. (2018). Nā hopena o ka hoʻowahāwahā koʻikoʻi i nā mea maʻi me ka momona a me ka puʻuwai puʻuwai: kahi loiloi ʻōnaehana. Nā hōʻike manaʻo nui, 19 (9), 1189-1204.
9. [9]Lee, P. C., Ganguly, S., & Goh, S. Y. (2018). ʻO ka hoʻohaʻahaʻa kaumaha e pili ana i ka sodium ‐ glucose cotransporter ‐ 2 kaohi: kahi loiloi o nā hōʻike a me nā ʻano hana. Nā hōʻike manaʻo nui, 19 (12), 1630-1641.
10. [10]Katan, M. B., Berns, M. A., Glatz, J. F., Knuiman, J. T., Nobels, A., & De Vries, J. H. (1988). ʻO ka Congruence o ka pane ʻana o kēlā me kēia i kaʻai kolamu a me ka momona momona o nā kānaka. Ka puke pai o ka noiʻi lipid, 29 (7), 883-892.

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