12 mau mea e loaʻa ai iā ʻoe ka momona momona

Anter

• 1. Nā Meaʻai Sugary a me nā Mea inu
• 2. ʻAlekohola
• 3. ʻO Trans Fats
• 4. Hoʻoikaika ʻole
• 5. Nā Papaʻai Protein Low
• 6. Menopause
• 7. ʻO ke koʻohune kīnā hewa
• 8. Wai hua
• 9. Stress a me Cortisol
• 10. Meaʻai haʻahaʻa-fiber
• 11. Nā Genetics
• 12. ʻAʻole lawa ka hiamoe
• Lawe i ka Home Message

ʻO ka momona o ka ʻōpū keu pono ʻole.

He kumu pilikia ia no nā maʻi e like me ka metabolic syndrome, ʻano 2 diabetes, maʻi puʻuwai a me ka maʻi ʻaʻai (1).

ʻO ka ʻōlelo lapaʻau no ka momona maikaʻi ʻole i loko o ka ʻōpū ʻo "visceral fat," e pili ana i ka momona e hoʻopuni ana i ke ake a me nā mea ʻē aʻe i loko o kou ʻōpū.

ʻOiai ʻo ka poʻe kaupaona kaupaona me ka momona o ka ʻōpū e hoʻonui i ka pilikia o nā pilikia olakino ().

Eia nā mea he 12 e momona ai ka ʻōpū iā ʻoe.

1. Nā Meaʻai Sugary a me nā Mea inu

Lawe ka poʻe he nui i ke kō i kēlā me kēia lā ma mua o kā lākou ʻike.

ʻO nā meaʻai kō nui e komo pū me nā pōpō a me nā candies, me nā koho "healthier" e like me nā muffins a me nā yogurt paʻahau. ʻO ke Soda, nā mea inu kope ʻono a me nā tī momona i waena o nā mea inu momona a momona loa.

Ua hōʻike nā noiʻi nānā i kahi loulou ma waena o ka lawe ʻana i ke kō kiʻekiʻe a me ka momona o ka ʻōpū. Ma muli paha o ka nui o ka ʻikepili fructose o nā kō i hoʻohui ʻia (,,).

ʻO ke kō kō a me ka syrup kānana kiʻekiʻe-fructose kiʻekiʻe ma ka fructose. Loaʻa i ke kō kō 50% fructose a me 55% fructose i syrup kānina kiʻekiʻe-fructose.

I loko o kahi pule he 10 mau pule i kāohi ʻia, ʻo ka poʻe kaupaona a me ka momona i pau i ka 25% o nā calorie e like me nā mea inu momona fructose ma kahi papaʻai mālama kaumaha i ʻike i ka emi ʻana o ka ʻike insulin a me ka hoʻonui ʻana o ka momona o ka ʻōpū ().

Ua hōʻike ʻia kahi noiʻi ʻelua i ka hōʻemi ʻana o ka puhi ʻana o ka momona a me ka nui o ka metabolic i waena o ka poʻe i ukali i ka papa ʻaina fructose kiʻekiʻe ().

ʻOiai ʻo ka nui o ke kō i kēlā me kēia ʻano ke alakaʻi i ka loaʻa ʻana o ke kaupaona, pilikia paha nā mea inu kō. Maʻalahi ka Sodas a me nā mea inu ʻono e hoʻopau i nā kō o ke kō i loko o kahi manawa pōkole loa.

ʻO ka mea hou aʻe, ua hōʻike ʻia nā noiʻi ʻaʻole loaʻa nā hopena o ka calories wai i ka makemake e like me nā calorie mai nā meaʻai paʻa. Ke inu ʻoe i kāu calories, ʻaʻole ia e hōʻona iā ʻoe no laila ʻaʻole ʻoe e uku i ka ʻai ʻana i nā meaʻai ʻē aʻe ma kahi (,).

ʻO ka ʻai pinepine ʻana i nā meaʻai a me nā mea inu me ke kō a me ka syrup kānina fructose kiʻekiʻe paha ke kumu e loaʻa ai ka momona o ka ʻōpū.

2. ʻAlekohola

Hiki i ka waiʻona ke loaʻa i nā hopena olakino a ʻino hoʻi.

Ke hoʻopau ʻia i nā kālā kaulike, keu hoʻi me ka waina ʻulaʻula, hoʻoliʻiliʻi paha ia i kāu makaʻu o ka puʻuwai a me nā hahau (10).

Eia nō naʻe, hiki i ka lawe ʻana i ka waiʻona kiʻekiʻe ke alakaʻi i ka mumū, ka maʻi ate a me nā pilikia olakino ʻē aʻe ().

Ua hōʻike ʻia kekahi mau noiʻi ua kāohi ka ʻalekohola i ka puhi ʻana i ka momona a mālama ʻia kekahi hapa o ke kalekona mai ka waiʻona ma ke ʻano he momona ʻōpū - no laila ka huaʻōlelo "pia ʻōpū" ().

Ua hoʻopili nā noiʻi i ka lawe ʻana i ka waiʻona kiʻekiʻe i ka loaʻa ʻana o ke kaupaona ma waena. Ua ʻike ʻia kahi noiʻi i hiki i nā kāne i hoʻopau i nā mea inu ma mua o ʻekolu mau inu i kēlā me kēia lā ke 80% ʻoi aku ka momona o ka ʻōpū ma mua o nā kāne i inu liʻiliʻi i ka waiʻona (,).

ʻO ka nui o ka waiʻona i hoʻopau ʻia i loko o kahi manawa o 24 mau hola e hōʻike i kahi kuleana.

Ma kahi noiʻi ʻē aʻe, ʻo nā mea inu i kēlā me kēia lā i hoʻopau i ka mea inu ma lalo o hoʻokahi inu i kēlā me kēia lā i loaʻa ka momona liʻiliʻi o ka ʻōpū, ʻoiai ʻo ka poʻe inu inu liʻiliʻi akā hoʻopau i ʻehā a ʻoi paha inu i nā "lā inu" ʻoi aku paha ka momona o ka ʻōpū ().

Hoʻonui ka inu waiʻona nui i ka makaʻu o nā maʻi a pili i ka momona o ka ʻōpū.

3. ʻO Trans Fats

ʻO nā momona trans nā momona momona o ka honua.

Hana ʻia lākou ma ka hoʻohui ʻana i ka hydrogen i nā momona momona ʻole i mea e paʻa hou ai lākou.

Hoʻohana pinepine ʻia nā momona trans e hoʻolōʻihi i ke ola o nā meaʻai pūʻolo, e like me nā muffins, nā kāwili ʻai ʻana a me nā pahū.

Hōʻike ʻia nā momona trans i kumu e hoʻoulu ai. Hiki i kēia ke alakaʻi i ke kūpaʻa o ka insulin, nā maʻi puʻuwai a me nā ʻano maʻi ʻē aʻe (, 17,,).

Aia kekahi mau haʻawina holoholona e hōʻike nei i nā papaʻai i loaʻa i nā momona trans ke kumu o ka momona o ka ʻōpū (,).

I ka pau ʻana o kahi makahiki he 6 mau makahiki, ua hānai nā ʻīlio i kahi papa momona momona he 8% a ʻoi aku ka paona a ua loaʻa he 33% ʻoi aku ka momona o ka ʻōpū ma mua o nā ʻīlio e hānai ana i kahi papa momona momona he 8%, ʻoiai e loaʻa ana nā pūʻulu ʻelua i ka lawa ʻana o kā lākou mau kaona .

Hoʻonui ka momona trans i ka mumū e hiki ai ke hoʻokele i ka kūpaʻa o ka insulin a me ka hōʻiliʻili ʻana o ka momona o ka ʻōpū.

4. Hoʻoikaika ʻole

ʻO kahi nohona noho kekahi o nā kumu pilikia nui no ke olakino maikaʻi ().

I nā makahiki i hala aku nei, ua emi ka hana o ka poʻe. Ua hoʻokani paha kēia i ka piʻi ʻana o ka nui o ka momona, e like me ka momona o ka ʻōpū.

Ua ʻike ʻia kahi ana nui mai ka makahiki 1988-2010 i ka US he nui ka piʻi ʻana o ka hana ʻole, ke kaupaona a me ka ʻōpū o nā ʻōpū ma nā kāne a me nā wahine ().

Hoʻohālikelike kahi loiloi nānā hou i nā wahine i nānā ma mua o ʻekolu mau hola o ke kīwī i kēlā me kēia lā i ka poʻe i nānā ma lalo o hoʻokahi hola i kēlā me kēia lā.

ʻO ka hui i nānā hou aku i ka kīwī, ʻaneʻane ʻelua mau manawa ka hopena o ka "obesity ʻōpū nui" ke hoʻohālikelike ʻia me ka hui i nānā liʻiliʻi i ke kīwī ().

Hōʻike pū kekahi kahi noiʻi e hāʻawi ka hana ʻole i ka loaʻa hou o ka momona o ka ʻōpū ma hope o ka lilo ʻana o ka kaumaha.

I loko o kēia noi ʻana, ua hōʻike nā kānaka noiʻi i nā poʻe i hana i ke kūʻē ʻana a i ʻole ka hoʻoikaika aerobic no 1 mau makahiki ma hope o ka lilo ʻana o ke kaupaona hiki ke pale aku i ka momona o ka ʻōpū i loaʻa hou, ʻoiai ʻo ka poʻe hana ʻole he 25-38% hoʻonui i ka momona o ka ʻōpū ().

Hoʻoikaika ka hana ʻole i ka hoʻonui ʻana o ka momona o ka ʻōpū. Hiki i ke kūpaʻa a me ka hoʻoikaika aerobic ke pale i ka momona o ka ʻōpū ma hope o ka lilo o ke kaumaha.

5. Nā Papaʻai Protein Low

ʻO ka loaʻa ʻana o ka protein protein pono kūpono kekahi o nā mea nui i ka pale ʻana i ka loaʻa ʻana o ke kaumaha.

ʻO nā papaʻai protein kiʻekiʻe e ʻike ʻoe i ka piha a māʻona, hoʻonui i ka nui o ka metabolic a alakaʻi i kahi hōʻemi kūlohelohe i ka lawe ʻana i ka calorie (,).

I ka hoʻohālikelike ʻana, hiki i ka lawe ʻana o ka protein haʻahaʻa i mea e loaʻa ai ka momona ʻōpū ma luna o ka wā lōʻihi.

Hōʻike kekahi mau noiʻi nānā nui i nā poʻe e ʻai i ka nui o ka protein i ka liʻiliʻi o ka momona o ka ʻōpū (,,).

Hoʻohui ʻia, ua ʻike ʻia kahi noiʻi holoholona i kahi hormone i ʻike ʻia ʻo neuropeptide Y (NPY) e alakaʻi ai i ka hoʻonui ʻana i ka makemake a hāpai i ka momona momona o ka ʻōpū. Hoʻonui kāu mau pae o ka NPY ke haʻahaʻa kāu protein ((,,).

Hiki i ka ʻai haʻahaʻa protein ke kipaku i ka pōloli a me ka momona momona o ka ʻōpū. E hoʻonui paha ia i ka neoneone neuropeptide Y.

6. Menopause

ʻO ka loaʻa ʻana o ka momona o ka ʻōpū i ka manawa o ka menopause he mea maʻamau.

I ka wā ʻōpio, hōʻailona ka hormone estrogen i ke kino e hoʻomaka e mālama i ka momona ma nā hiʻupuʻu a me nā ʻūhā i ka hoʻomākaukau no kahi hāpai keiki hiki. ʻAʻole weliweli kēia momona subcutaneous, ʻoiai hiki ke paʻakikī loa e lilo i kekahi mau hihia ().

Hoʻokomo ʻia ka Menopause hoʻokahi makahiki ma hope o ka loaʻa ʻana o ka manawa o ka wahine ma hope o ka menstrual.

Ma kēia manawa, hāʻule nui kāna pae estrogen, e mālama ana i ka momona i loko o ka ʻōpū, ma kahi o nā pūhaka a me nā ʻūhā (,).

Loaʻa i kekahi mau wahine ka momona o ka ʻōpū i kēia manawa ma mua o kekahi. Loaʻa paha kēia ma muli o nā genetics, a me ka makahiki i hoʻomaka ai ka menopause. Ua loaʻa i hoʻokahi noiʻi ʻo nā wahine i hoʻopau i ka menopause i ka wā ʻōpio e loaʻa ka momona o ka momona o ka ʻōpū ().

ʻO nā loli Hormonal i ka menopause ka hopena o ka neʻe ʻana i ka mālama momona mai nā pūhaka a me nā ʻūhā i ka momona visceral i loko o ka ʻōpū.

7. ʻO ke koʻohune kīnā hewa

Noho nā haneli o nā ʻano bacteria i kou ʻōpū, ʻo ka hapanui o kāu kolona. ʻO kekahi o kēia mau koʻohune e hoʻopōmaikaʻi i ke olakino, ʻoiai ʻo nā mea ʻē aʻe i nā pilikia.

ʻO ka bacteria i loko o kou ʻōpū i ʻike ʻia ʻo kou flora ʻōpū a i ʻole microbiome. He mea nui ka olakino gut no ka mālama ʻana i kahi ʻōnaehana pale ola a pale i nā maʻi.

ʻO ke kaulike ʻole i nā koʻohune ʻōpū e hoʻonui i kou makaʻu i ke kūkulu ʻana i ka maʻi ʻano 2, maʻi maʻi puʻuwai, maʻi ʻaʻai a me nā maʻi ʻē aʻe ().

Aia kekahi mau noiʻi e hōʻike nei i ka loaʻa ʻana o kahi kaulike maikaʻi ʻole o ka bacteria bacteria e hāpai i ka loaʻa ʻana o ke kaupaona, me ka momona o ka ʻōpū.

Ua ʻike nā kānaka noiʻi ua nui ka nui o nā poʻe e pili ana i ka momona ʻO Firmicutes koʻohune ma mua o ka poʻe o ke kaupaona maʻamau. Hōʻike nā noiʻi e hoʻonui paha kēia ʻano bacteria i ka nui o nā calorie i lawe ʻia mai ka meaʻai (,).

Ua ʻike ʻia kahi iʻa holoholona i loaʻa i nāʻiole noa koʻohune i ʻoi aku ka momona ke loaʻa iā lākou nā fecal transplants o nā koʻohune e pili ana i ka momona, ke hoʻohālikelike ʻia me nāʻiole i loaʻa nā bacteria i pili i ka wīwī ().

Ua hoʻokūpaʻa nā haʻawina e pili ana i nā māhoe wiwo ʻole a momona hoʻi a me ko lākou mau makuahine aia he "kumu" maʻamau o ka flora kaʻana like i waena o nā ʻohana i hiki ke hoʻohuli i ka loaʻa ʻana o ke kaumaha, e like me kahi e mālama ʻia ai ke kaupaona ().

Loaʻa i ke kaulike ʻole o ke koʻohune ʻōpū ke kumu o ka loaʻa ʻana o ke kaupaona, me ka momona o ka ʻōpū.

8. Wai hua

ʻO ka wai huaʻai kahi mea inu kō i loko o ka huna.

ʻOiai ʻo 100% wai momona ka hua ʻole i piha i ke kō.

ʻO ka ʻoiaʻiʻo, 8 oz (250 ml) o ka wai ʻāpala a me ke cola he 24 mau kō o ke kō i kēlā me kēia. ʻO ka nui o ka wai hua waina i ʻākoakoa i 32 kekona o ke kō (42, 43, 44).

ʻOiai hāʻawi ka wai momona i kekahi mau huaora a me nā minelala, hiki i ka fructose i loko ke hoʻokuʻi i ke kūpaʻa ʻana o ka insulin a hāpai i ka momona momona o ka ʻōpū ().

He aha hou aʻe, he kumu hou aʻe ia o nā kalowai wai e maʻalahi e hoʻopau i nā mea he nui loa, akā naʻe ʻaʻole e māʻona i kou makemake i ke ala like me ka ʻai paʻa (,).

ʻO ka wai huaʻai kahi mea inu kō kiʻekiʻe e hiki ke hāpai i ke kūpaʻa ʻana o ka insulin a me ka loaʻa ʻana o ka momona o ka ʻōpū inā inu ʻoe i ka nui.

9. Stress a me Cortisol

ʻO Cortisol kahi hōmona e pono ai ke ola.

Hana ʻia ia e nā adrenal glands a ʻike ʻia ma ke ʻano he "stress hormone" no ka mea kōkua ia i kou kino e kau i ka pane o ke koʻikoʻi.

Minamina, hiki iā ia ke alakaʻi i ka loaʻa ʻana o ke kaupaona ke hana ʻia i ka ʻoi aku, ʻoi aku i ka ʻāpana o ka ʻōpū.

I ka poʻe he nui, hoʻonāukiuki ka hoʻokahuli i ka ʻai nui. Akā ma kahi o ka mālama ʻia ʻana o nā calorie keu e like me ka momona ma ke kino holoʻokoʻa, paipai ka cortisol i ka mālama momona i loko o ka ʻōpū (,).

ʻO ka mea e mahalo ai, ʻo nā wahine i loaʻa nā pūhaka nui i ka likelika i ko lākou pūhaka i loaʻa e hūnā i ka nui o ka cortisol ke koʻikoʻi ().

ʻO ka hormone cortisol, hūnā ʻia i ka pane ʻana i ke koʻikoʻi, hiki ke alakaʻi i ka momona o ka ʻōpū. Heʻoiaʻiʻo maoli nō kēia i nā wahine me nā kaulike kiʻekiʻe o ka pūhaka-a-hip.

10. Meaʻai haʻahaʻa-fiber

He mea nui ka puluniu no ke olakino maikaʻi a me ka kaohi ʻana i kou kaupaona.

Hiki i kekahi ʻano o ke olonā ke kōkua iā ʻoe e piha, e hoʻokūpaʻa i nā homone pololi a hoʻoliʻiliʻi i ka lawe ʻia ʻana o ka calorie mai ka meaʻai (, 50).

I loko o kahi noiʻi naʻau o 1,114 kāne a me nā wahine, pili ka lawe ʻana o ka fiber hiki ke hoʻoliʻiliʻi me ka momona o ka ʻōpū.No kēlā me kēia hoʻonui 10-gram i ka fiber soluble aia kahi 3.7% hoʻemi i ka hōʻiliʻili momona o ka ʻōpū ().

ʻO nā papaʻai kiʻekiʻe i nā carbs i hoʻomaʻemaʻe ʻia a haʻahaʻa i ka fiber e ʻike ʻia ka hopena ʻē aʻe i ka makemake a me ka loaʻa ʻana o ke kaumaha, e like me ka hoʻonui ʻana i ka momona o ka ʻōpū (,,).

Ua ʻike ʻia kahi noiʻi nui i ka hoʻopili ʻia ʻana o nā hua nui me ka hoʻoliʻiliʻi momona o ka ʻōpū, ʻoiai ua hoʻopili ʻia nā hua i hoʻomaʻemaʻe ʻia me ka momona o ka ʻōpū.

ʻO kahi papaʻai i haʻahaʻa i ka fiber a kiʻekiʻe i nā hua i hoʻomaʻemaʻe ʻia e alakaʻi i ka hoʻonui ʻia o ka momona o ka ʻōpū.

11. Nā Genetics

He kuleana nui ʻo Genes i ka pilikia o ka momona ().

Pēlā nō, ʻike ʻia ke ʻano o ka mālama ʻana i ka momona i loko o ka ʻōpū i kekahi mea e nā genetics (,,).

Hoʻopili kēia i ka ʻāpana no ka receptor e hoʻoponopono i ka cortisol a me ka ʻāpana i nā code for the leptin receptor, ka mea e hoʻoponopono ai i ka lawe ʻana o ka calorie a me ke kaupaona ().

I ka makahiki 2014, ua ʻike nā kānaka noiʻi ʻekolu mau genes hou e pili ana me ka hoʻonui ʻia o ka puhaka-to-hip a me ka momona o ka ʻōpū, me ʻelua i loaʻa wale i nā wahine ().

Eia naʻe, pono e mālama hou ʻia kahi noiʻi hou aʻe ma kēia wahi.

He mea nui ʻo Genes i ka hana ma ka pūhaka nui a hiki i ka hip a mālama i ka nui o nā calorie e like me ka momona o ka ʻōpū.

12. ʻAʻole lawa ka hiamoe

Pono ka lawa ʻana o ka hiamoe no kou olakino.

Ua pili pū kekahi mau haʻawina he nui me ka lawa ʻole o ka hiamoe me ka loaʻa ʻana o ke kaupaona, kahi e hoʻopili ʻia ai ka momona o ka ʻōpū (,,).

Ua ukali ʻia kahi noi nui ma luna o 68,000 mau wahine no 16 mau makahiki.

ʻO ka poʻe i hiamoe he 5 mau hola a ʻoi iki paha i kēlā me kēia pō he 32% paha ka loaʻa o 32 lbs (15 kg) ma mua o ka poʻe i hiamoe ma kahi o 7 mau hola ().

Hiki i nā maʻi hiamoe ke alakaʻi i ka loaʻa ʻana o ke kaumaha. ʻO kekahi o nā maʻi maʻamau, ʻo ka maʻi ʻokiʻoki, kahi ʻano e hoʻomaha pinepine ai ka hanu ʻana i ka pō ma muli o nā mea palupalu i ka ʻāʻī e ālai ana i ke alaloa.

I loko o hoʻokahi noiʻi, ua ʻike nā kānaka noiʻi he nui ka momona o ka ʻōpū o nā kāne momona me ka apnea hiamoe ma mua o nā kāne momona me ka maʻi ʻole ().

ʻO ka hiamoe pōkole a maikaʻi ʻole paha ka hiamoe e alakaʻi i ka loaʻa ʻana o ke kaumaha, e like me ka hōʻiliʻili momona o ka ʻōpū.

Lawe i ka Home Message

Hiki i nā kumu like ʻole he nui ke loaʻa iā ʻoe ka momona o ka ʻōpū o ke kino.

Aia kekahi mau mea hiki ʻole iā ʻoe ke hana nui e pili ana, e like me kāu genes a me nā hormonone e hoʻololi i ka menopause. Akā he nui nā kumu ʻē aʻe iā ʻoe hiki kāohi.

Ke hana nei i nā koho olakino e pili ana i ka mea e ʻai ai a me nā mea e hōʻalo ai, ka nui o kou hoʻoikaika kino ʻana a me pehea e hoʻokele ai i ke koʻikoʻi hiki ke kōkua iā ʻoe e lilo ka momona o ka ʻōpū.