Loaʻa kaupaona ma hope o ka haʻalele ʻana i ka puhipaka: He aha e hana ai

Loaʻa ka nui o ka poʻe i ka wā e haʻalele ai i ka puhipaka. Ma ka awelika, loaʻa i ka poʻe he 5 a 10 mau paona (2.25 a 4,5 kilokilo) i nā mahina ma hope o ka haʻalele ʻana i ka puhipaka.

E hoʻokau paha ʻoe i ka haʻalele ʻana inā ʻoe e hopohopo e pili ana i ka hoʻonui ʻana i ka kaumaha. Akā ʻo ka puhipaka ʻole kekahi o nā mea maikaʻi loa āu e hiki ai ke hana no kou olakino. ʻO ka mea pōmaikaʻi, aia nā mea hiki iā ʻoe ke hana e mālama i kou kaupaona i ka wā e haʻalele ai.

Aia kekahi mau kumu no ke kumu e loaʻa ai i ka poʻe kaupaona ke hāʻawi lākou i ka cika. Pili kekahi i ke ʻano o ka hopena o ka nikotine i kou kino.

• ʻO ka nikotine i nā kūpaka e hoʻonui i kāu metabolism. Hoʻonui ka Nicotine i ka nui o nā calorie e hoʻohana ai kou kino i ka hoʻomaha ma kahi o 7% a 15%. Me ka ʻole o ka pika, hiki i kou kino ke puhi i ka meaʻai me ka lohi.
• Hoʻoemi ka ʻaka i ka pīpī Ke haʻalele ʻoe i ka puhipaka, ʻike paha ʻoe i ka pōloli.
• ʻO ka puhipaka kahi hana maʻamau. Ma hope o kou haʻalele ʻana, makemake paha ʻoe i nā meaʻai calorie kiʻekiʻe e pani i nā kūpaka.

Ke hoʻomākaukau nei ʻoe e haʻalele i ka puhipaka, eia kekahi mau mea hiki iā ʻoe ke hana e mālama i kāu kaupaona.

• Hoʻoikaika.Kōkua ka hana hoʻoikaika kino iā ʻoe e kuni i nā calories. Hiki iā ia ke kōkua iā ʻoe e pale aku i ka ʻiʻini i nā meaʻai maikaʻi ʻole a i ʻole ka paka. Inā hoʻoikaika mua ʻoe, pono paha ʻoe e hoʻolālā no ka mea ʻoi aku ka lōʻihi a ʻoi paha i ka puhi ʻana i nā calories i hoʻohana ʻia e kōkua i ka hemo.
• Kūʻai no nā mea kūʻai mai olakino. E hoʻoholo i kāu mea e kūʻai ai ma mua o ka hiki ʻana i ka hale kūʻai. E hana i kahi papa inoa o nā meaʻai olakino e like me nā huaʻai, nā mea kanu, a me ka yogurt momona momona i hiki iā ʻoe ke komo pū me ka ʻai ʻole ʻana i nā calorie. Hoʻopili i nā "ʻai manamana lima" haʻahaʻa-calorie i hiki ke mālama i kou mau lima, e like me nā ʻāpana i kālai ʻia, kāloti pēpē, a i ʻole nā ​​hua liʻiliʻi i paʻakai ʻole ʻia.
• Kūʻai ʻia ma ke kāpili kō kō. Hiki iā ia ke mālama i kou waha me ka ʻole o ka hoʻonui ʻana i ka calories a i ʻole ka hōʻike ʻana i kou mau niho i ke kō.
• E hana i nā ʻano papaʻai olakino. E hana i kahi papa ʻaina olakino ma mua o ka manawa i hiki ai iā ʻoe ke hakakā i nā kuko ke paʻi lākou. ʻOi aku ka maʻalahi o ka ʻōlelo ʻana "ʻaʻole" i nā hua moa moa palai inā ʻoe e nānā i mua i kahi moa moa me nā mea kanu no ka ʻaina awakea.
• Mai hoʻokuʻu ʻoe i ka pōloli loa. ʻO kahi pōloli liʻiliʻi kahi mea maikaʻi, akā inā pōloli loa ʻoe e ʻai koke ʻoe, e kiʻi aku paha ʻoe i kahi koho papaʻai. ʻO ke aʻo ʻana e ʻai i nā meaʻai e hoʻopiha iā ʻoe hiki ke kōkua i ka pale ʻana i ka pōloli.
• Hiamoe maikaʻi. Inā ʻaʻole lawa kou hiamoe, ʻoi aku kou makaʻu i ka kau ʻana i ke kaupaona.
• Kaohi i kou inu ʻana. Hiki ke hele maʻalahi i ka wai ʻona, nā soma sugary, a me nā wai momona, akā hoʻohui lākou, a hiki ke alakaʻi i ka loaʻa kaumaha. E hoʻāʻo i ka wai ʻōlinolino me ka wai huaʻai a i ʻole 100% hika.

ʻO ka haʻalele ʻana i kahi maʻamau maʻamau ka manawa e maʻa ai, ma ke kino a me ka naʻau. E hana i kekahi ʻanuʻu i kēlā me kēia manawa. Inā hoʻokomo ʻoe i kekahi kaupaona akā mālama i ka haʻalele ʻana i nā kūpaka, mahalo iā ʻoe iho. Nui nā keu pono o ka haʻalele ʻana.

• Eʻoi aku ka ikaika o kou māmā a me kou puʻuwai
• E ʻōpiopio ana kou ʻili
• E keʻokeʻo kou mau niho
• E hanu maikaʻi aʻe kāu
• ʻOi aku ka pilau o kou lauoho a me kou lole
• E loaʻa hou kāu kālā ke kūʻai ʻole ʻoe i nā pika
• E hana maikaʻi ʻoe i nā haʻuki a i ʻole nā ​​hana kino ʻē aʻe

Inā ua hoʻāʻo ʻoe e haʻalele i ka puhipaka a hoʻi hou ʻana, e ʻōlelo paha kāu mea mālama mālama ola i ka lāʻau hou no nikotine. ʻO nā mālama i hiki mai ma ke ʻano o ka pā, kāpili, ʻehu ihu, a i ʻole inhaler e hāʻawi iā ʻoe i nā kaha liʻiliʻi o ka nikotine i ka lā holoʻokoʻa. Hiki iā lākou ke kōkua i ka hoʻololi ʻana i ka puhipaka ʻana i ka hele uahi ʻole ʻana.

Inā loaʻa ke kaupaona ma hope o ka haʻalele ʻana a ʻaʻole hiki ke nalowale, loaʻa paha iā ʻoe nā hopena maikaʻi aʻe i kahi papahana hoʻonohonoho. E noi i kāu mea hāʻawi e paipai i kahi papahana me kahi moʻolelo maikaʻi e hiki ke kōkua iā ʻoe e lilo i ka paona i kahi ala olakino a mau loa.

Cigarettes - loaʻa ke kaupaona; Hoʻomaha puhipaka - waiwai waiwai; Paka paka ʻole - ka waiwai kaupaona; Hoʻopau ka paka - loaʻa ke kaupaona; Hoʻomaha Nicotine - loaʻa ke kaupaona; ʻO ka hōʻemi kaumaha - haʻalele i ka puhipaka

Farley AC, Hajek P, Lycett D, Aveyard P. Nā hana no ka pale ʻana i ka loaʻa kaumaha ma hope o ka pau ʻana o ka puhipaka. ʻO Cochrane Database Syst Rev.. 2012; 1: CD006219. PMID: 22258966 pubmed.ncbi.nlm.nih.gov/22258966/.

Pūnaewele Smokefree.gov. Ka hana ʻana me ke kaupaona. smokefree.gov/challenges-when-quitting/weight-gain-appetite/dealing-with-weight-gain. Loaʻa iā Kēkēmapa 3, 2020.

Ussher MH, Taylor AH, Faulkner GE. Nā hana hoʻoikaika kino no ka hoʻomaha puhipaka. ʻO Cochrane Database Syst Rev.. 2014; (8): CD002295. PMID: 25170798 pubmed.ncbi.nlm.nih.gov/25170798/.

Mea kūʻai aku RH, Symons AB. Loaʻa kaupaona a me ka pohō kaumaha. I: Kūʻai RH, Symons AB, eds. ʻIʻike ʻokoʻa o nā hoʻopiʻi maʻamau. ʻEpekema 7 Piladelapia, PA: Elsevier; 2018: chap 36.

Wiss DA. ʻO ke kuleana o ka meaʻai i ka hoʻōla hoʻōla: ʻo ka mea a mākou e ʻike a me nā mea a mākou e hana ʻole ai. I: Danovitch I, Mooney LJ, eds.ʻO ka loiloi a me ka mālama ʻana i ka hoʻāla. St Louis, MO: Elsevier; 2019: chap 2.

• Ka haʻalele ʻana i ka paka
• Kaohi Kaumaha