10 mau kaʻao a me nā ʻoiaʻiʻo e pili ana i ka lilo ʻana o ka paona

Anter

• 1. ʻO ka ʻai ʻana i ka pō ke momona
• 2. ʻO ka hana ʻana i ka wili pumehana kuni i nā mea ʻoi aku ka nui o nā calorie
• 3. Pono wau e hoʻololi i nā mea āpau no ka papaʻai a me ka māmā
• 4. Pono wau e kāohi iaʻu a hiki i ka hopena pule
• 5. Ke hele me ka ʻai ʻole e lahilahi
• 6. ʻAʻohe lāʻau e lahilahi ai
• 7. Ka inu ʻana i nā wai me nā meaʻai momona
• 8. ʻO ke kahakaha Bariatric ka hopena paʻa
• 9. ʻAʻole holo pono ka papaʻai
• 10. I mea e pono ai ka papaʻai e ʻoki au i nā kāhāhā

No ka lilo maoli o ke kaupaona me ka loaʻa ʻole o ke kaupaona, pono ia e aʻo hou i ka pā, ʻoiai hiki ke maʻa i nā ʻono kūlohelohe i nā meaʻai i hoʻoliʻiliʻi liʻiliʻi ʻia. No laila, ke hoʻomaka nei i kahi papaʻai e lilo ke kaupaona hiki ke loaʻa nā hopena hope loa.

No laila, ʻo ka koho ʻoi loa e hana i ka meaʻai ma ka home, ʻaʻole e kūʻai i nā meaʻai i hoʻomākaukau ʻia a mākaukau e hoʻomākaukau i ke olakino, a i ʻole e hana i kahi papaʻai pilikino i kuhikuhi ʻia e kahi mea hānai.

Eia nā kaʻao nui a me ka ʻoiaʻiʻo e pili ana i nā papa hana hōʻemi kino.

1. ʻO ka ʻai ʻana i ka pō ke momona

HELE KOKUA. ʻO ka mālama ʻana i ka papaʻai kaulike i ka pō, me nā kō a me nā momona, ʻaʻole ia e momona. ʻO ka mea nui ka mālama ʻana i ka wikiwiki a hoʻopau i nā ʻāpana liʻiliʻi e like me ka lā holoʻokoʻa, e hoʻomanaʻo mau nei e hoʻopau i nā greens a me nā mea kanu i ka ʻaina ahiahi.

Eia nō naʻe, ma ka hoʻonui ʻana i ka nui o ka meaʻai a i ʻole ka ʻai ʻana i nā huahana pono ʻole, e like me ka soda a me nā meaʻai palai, no ka mea ke hiamoe ʻoe i kēia manawa, e hōʻiliʻili ʻia nā calorie maikaʻi ʻole.

Eia hou, no ka hiki ke lilo i ke kaupaona ʻana i ka pō, he mea nui ka hiamoe maikaʻi o ka pō, ʻoiai i ka wā o ka hiamoe ka lula o nā hormona e pili ana i ka wī. E aʻo pehea e kōkua ai ka hiamoe iā ʻoe e lilo i ka paona.

2. ʻO ka hana ʻana i ka wili pumehana kuni i nā mea ʻoi aku ka nui o nā calorie

MAIKAU. ʻAʻole kōkua ka hana ʻana i ka hou i ka hou nui i ka lilo o ke kaumaha, kumu wale ia e nalowale ka wai ma o ka hou.

I ka hopena o ka hoʻolālā, pono e hoʻoiho hou ʻia ke kino, a lawe koke ʻia nā mea āpau i nalowale.

3. Pono wau e hoʻololi i nā mea āpau no ka papaʻai a me ka māmā

MAIKAU. I mea e lilo ai ka paona, ʻaʻole pono e hoʻololi i nā mea āpau no ka papaʻai a i ʻole ka māmā, no ka mea, hoʻohana ʻia kēia huahana i nā hihia kikoʻī, ʻoi aku ka maikaʻi me ke alakaʻi a ka nutristist.

ʻO ka manawa pinepine, ke ʻai nei i kēia mau huahana, ʻo ka maʻamau ka manaʻo e hiki iā ʻoe ke ʻai i nā mea i ʻoi aku ka nui, ʻaʻole ia e uku ʻia i ka papaʻai a loaʻa iā ʻoe ke kaumaha me ka nānā ʻole. E ʻike hou aʻe ma: Hoʻomaopopo i ke kumu e ʻai mau ʻole ai kaʻai māmā a me Diet i ka paona.

4. Pono wau e kāohi iaʻu a hiki i ka hopena pule

MAIKAʻI. Pono e mālama ʻia ka mālama ʻana i ka meaʻai a hiki i ka hopena pule, ʻo ka mālama ʻana i ka laina i loko o ka pule a me ka loaʻa ʻana o nā papa ʻai manuahi i nā lā hoʻomaha ʻole e huikau ai ka metabolism, a e hoʻololi ʻia nā calories a pau i nalo.

E hoʻomanaʻo ʻaʻole kū iki kou kino a ʻaʻole ʻike i ka lā o ka pule, no laila e hoʻāʻo e mālama i nā ʻano olakino piha i kēlā me kēia lā, ʻaʻole ia he manaʻo i kēlā me kēia manawa a laila ʻaʻole hiki iā ʻoe ke ʻai i kekahi mea me ʻoi aku ke kō a momona paha. ʻO ka mea nui ke kaulike.

5. Ke hele me ka ʻai ʻole e lahilahi

MAIKAU. Ke hele nei me ka ʻai ʻole no ka manawa lōʻihi a haʻalele paha i nā pāʻina e huikau ai ke kino a hoʻolohi i ka metabolism, e ʻoi aku ka paʻakikī i ka lilo ʻana o ka paona.

ʻO kēia no ka loaʻa ʻana o nā kālani liʻiliʻi, hoʻomaka ke kino e mālama pū kekahi, a kumu e hoʻōla ʻia nā keu keu e like me ke kaupaona keu.

6. ʻAʻohe lāʻau e lahilahi ai

MAIKAʻI. Ma hope o nā mea āpau, inā he mau mea lapaʻau e hoʻomaʻalahi maoli i ka lilo ʻana o ke kaumaha, e kūʻai nui ʻia ia.

ʻO nā lāʻau i hoʻohana ʻia e lilo i ka kaupaona pono e kuhikuhi mau ʻia e ke kauka, ʻoiai he nui nā contraindications a me nā hopena ʻē aʻe, a maikaʻi wale nō ke hoʻohui ʻia me ka papaʻai kaulike a me ka hoʻoikaika kino maʻamau.

7. Ka inu ʻana i nā wai me nā meaʻai momona

HELE KOKUA. Inā he mea inu momona nā wai, nā mea inu ʻona, wai inu ʻona a i ʻole nā ​​wai kūlohelohe me ke kō, kōkua lākou e kau i ke kaupaona. Akā inā he wai ka inu a i ʻole aniani liʻiliʻi o ka wai huaʻai maoli, hiki ke hoʻopau ʻia me ka ʻole o nā pilikia.

ʻO nā mea maikaʻi ʻole o ka inu ʻana i nā wai me nā meaʻai e keakea ai i ka digestion a paipai i ka ʻai ʻana o nā meaʻai hou aʻe, ʻoiai ke loaʻa nei kahi mea e inu ai e emi ai ka nau ʻana, a ʻoi aku ka lōʻihi o ka ʻona.

No laila, inā ʻoe e ʻai wale i ka wai a wai wai maoli paha i nā mea liʻiliʻi a ʻaʻohe ou pilikia reflux a i ʻole digestion maikaʻi ʻole, ʻaʻole pilikia ka inu ʻana i nā wai i ka wā o ka ʻai.

8. ʻO ke kahakaha Bariatric ka hopena paʻa

MAIKAU. ʻO nā mea maʻi he nui i hana i ke kahakaha bariatric pau i ka loaʻa ʻana o ke kaupaona hou he 1 a 2 mau makahiki paha ma hope o ke kaha ʻana, no ka mea ʻaʻole hiki iā lākou ke kūkulu i nā ʻano meaʻai olakino a me ka hoʻoikaika kino.

ʻO ke ʻoki kino kahi hana ʻeha a paʻakikī hoʻi, kahi e hoʻoliʻiliʻi nui ai ka nui o ka ʻōpū e hōʻalo ai i ka ʻai nui ʻana o ka meaʻai. Eia naʻe, i ka hala ʻana o ka manawa, hoʻonui ʻo ia i ka hiki hou, a hoʻomau i ka ʻai ʻana me ka maikaʻi ʻole e hoʻi hou kona kaumaha a me kāna maʻi. E ʻike i nā ʻano āpau, nā pono a me nā pilikia o kēia ʻoki.

9. ʻAʻole holo pono ka papaʻai

MAIKAʻI. Akā inā ʻaʻole e hoʻolālā maikaʻi ʻia nā papaʻai, e like me ka hana ʻana i nā papa hana hiki ke hoʻololi i ka metabolism no ka mea ʻoi aku ka maikaʻi a lawe ʻole i kahi pōmaikaʻi.

Eia hou, paʻakikī e pili i nā papaʻai paʻakikī ʻaʻole i hoʻolālā ʻia me kāu noʻonoʻo i ke ʻano, ʻo ia ke kumu o nā hopena o nā papa hana pilikino.

10. I mea e pono ai ka papaʻai e ʻoki au i nā kāhāhā

MAIKAU. ʻO ka papaʻai kaulike a hoʻolālā maikaʻi ʻia me nā meaʻai āpau, a ʻo ka carbohydrate ke kumu nui o ka ikehu no ke kino, he mea nui ia no ka mālama ʻana i ka glucose koko a me ke olakino paʻa.

ʻO ka ʻoki ʻana i nā mea ʻaʻā mai ka papa kuhikuhi hiki ke lilo i mea pono ma nā hihia kikoʻī wale nō, akā mau no ka manawa hoʻemi ʻia o ka manawa a e like me ke alakaʻi a ka mea lapaʻau. E ʻike i kahi laʻana o kēia papaʻai ma aneʻi.

Eia hou, he mea nui nō hoʻi e hiamoe mau, no ka mea, ʻoiai ka wā hiamoe e hana ʻia ai nā hormoni e hoʻoponopono i ka metabolism o ke kino, e makemake ana i ka pohō kaumaha.

E nānā i ke wikiō e hiki mai ana a aʻo pehea e lilo ai ke kaupaona me ka wī ʻole: