26 Kōkua Moʻilo Lilo i hōʻike hōʻike maoli

Anter

• 1. inu wai, ʻoi aku ma mua o ka ʻai
• 2. E ʻai i nā hua manu no ka ʻaina kakahiaka
• 3. E inu Kope (ʻoi aku ka ʻeleʻele)
• 4. E inu i ke kī ʻōmaʻomaʻo
• 5. E hoʻāʻo i ka hoʻokē ʻai waena
• 6. E lawe i kahi Kumukanawai Glucomannan
• 7. E ʻokiʻoki i ke kō i hoʻohui ʻia
• 8. ʻAi ʻia nā kālika hoʻoliʻiliʻi liʻiliʻi
• 9. Hele ma kahi papaʻaina haʻahaʻa-Carb
• 10. E hoʻohana i nā pā liʻiliʻi
• 11. Hoʻomaʻamaʻa i ka hapa o ka hoʻoikaika kino a i ʻole nā ​​helu pākuʻi helu
• 12. E mālama i nā meaʻai olakino a puni i ka pōloli
• 13. Lawe i nā Kākoʻo Probiotic
• 14. ʻAi i nā meaʻai nīoi
• 15. Hana i ka hoʻoikaika kino Aerobic
• 16. Lawe i nā mea kaupaona
• 17. ʻAi Hou i ka Fiber
• 18. E ʻai hou i nā lau a me nā hua
• 19. E hiamoe maikaʻi
• 20. Pākuʻi i kāu ʻAi ʻAi
• 21. E ʻai hou i ka protein
• 22. Pākuʻi Me ka Protein Whey
• 23. Mai Hana i nā inu inu Sugary, me ka Soda a me ka hua hua
• 24. E ʻai i ka meaʻai piha, nā mea hoʻohui hoʻokahi (ʻAi maoli)
• 25. Mai ʻai - ʻai i ke olakino
• 26. E Nihi Hou
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka ʻoihana kaumaha kaumaha piha i nā kaʻao.

Kūkā pinepine ʻia ka poʻe e hana i nā mea pupule āpau, ʻo ka hapa nui o lākou ʻaʻohe hōʻike ma hope o lākou.

Eia nō naʻe, i loko o nā makahiki, ua ʻike nā ʻepekema i kekahi mau kumumanaʻo e like me ka maikaʻi.

Eia nā ʻōlelo aʻoaʻo pohō 26 e hōʻike pono ʻia nei.

1. inu wai, ʻoi aku ma mua o ka ʻai

Kuhi pinepine ʻia hiki i ka wai inu ke kōkua me ka pohō kaumaha - a he ʻoiaʻiʻo kēlā.

Hiki i ka wai inu ke hoʻonui i ka metabolism e 24-30% ma kahi o 1-1.5 mau hola, e kōkua ana iā ʻoe e puhi i kekahi mau calorie (,).

Ua hōʻike ʻia kahi noiʻi ʻana e inu ana i ka hapalua lita (17 auneke) o ka wai ma kahi o ka hapalua hola ma mua o ka pāʻina ʻana e kōkua ai i ka poʻeʻai e ʻai i ka nui o nā calorie a lilo aku ka 44% o ke kaupaona, ke hoʻohālikelike ʻia me ka poʻe i inu ʻole i ka wai ().

2. E ʻai i nā hua manu no ka ʻaina kakahiaka

Hiki i ka ʻai ʻana i nā hua holoʻokoʻa ke loaʻa nā keu pono āpau, me ke kōkua ʻana iā ʻoe e lilo i ka paona.

Hōʻike nā noiʻi e pani ana i kahi ʻaina kakahiaka i ka palaoa me nā hua manu hiki ke kōkua iā ʻoe e ʻai i nā calorie liʻiliʻi no nā hola 36 e hiki mai ana a me ka lilo ʻana o ke kaupaona a me nā momona o ke kino (,).

Inā ʻaʻole ʻoe e ʻai i nā hua manu, maikaʻi kēlā. ʻO kēlā me kēia kumu o ka protein maikaʻi no ka ʻaina kakahiaka e hana i ka maʻa.

3. E inu Kope (ʻoi aku ka ʻeleʻele)

Ua hana ʻino ʻole ʻia ka kofe. Hoʻouka ʻia ke kofe maikaʻi me nā antioxidants a hiki ke loaʻa i nā ke olakino he nui.

Hōʻike nā noiʻi e hiki i ka caffeine i loko o ke kofe ke hoʻonui i ka metabolism e 3-11% a hoʻonui i ka momona momona i 10-29% (,,).

E nānā pono ʻaʻole e hoʻohui i kahi pūpū o ke kō a i ʻole nā ​​mea pālākiō kiʻekiʻe i kāu kofe. E hōʻole loa kēlā i nā pono.

Hiki iā ʻoe ke kūʻai aku no ke kope ma kāu hale kūʻai kūloko, a me ka pūnaewele hoʻi.

4. E inu i ke kī ʻōmaʻomaʻo

E like me ke kope, he nui nā pono o ke kī ʻōmaʻomaʻo, ʻo kekahi o lākou e lilo ana i ka paona.

ʻOiai aia i loko o ka tī ʻōmaʻomaʻo nā caffeine liʻiliʻi, piha ia me nā antioxidants ikaika i kapa ʻia he catechins, i manaʻo ʻia e hana synergistically me ka caffeine e hoʻonui ai i ka momona momona (9,).

ʻOiai ua huikau nā hōʻike, hōʻike ʻia nā noiʻi he nui i ke tī ʻōmaʻomaʻo (a i ʻole he mea inu a i ʻole kahi mea ʻohi kī kōmaʻomaʻo kī) hiki ke kōkua iā ʻoe e lilo i ka paona (,).

Loaʻa ka tī ʻōmaʻomaʻo ma ka hapanui o nā hale kūʻai lāʻau, nā hale kūʻai olakino, a me nā hale kūʻai, a me ka pūnaewele.

5. E hoʻāʻo i ka hoʻokē ʻai waena

ʻO ka hoʻokē ʻai wāwahi kahi ʻano ʻai e makemake ai ka poʻe e pōʻaiapuni ma waena o nā wā o ka hoʻokēʻai a me ka ʻai ʻana.

Hōʻike nā loiloi wā pōkole i ka hoʻokē ʻai intermittent e like me ka maikaʻi no ka pohō kaumaha e like me ke kaohi ʻana o ka calorie hoʻomau.

Hoʻohui ʻia, hoʻoliʻiliʻi paha ia i ka nalo ʻana o ka nui o nā mākala i pili pinepine ʻia me nā papaʻai liʻiliʻi haʻahaʻa. Eia nō naʻe, pono i nā aʻo kiʻekiʻe kiʻekiʻe ma mua o ka hiki ke hana ʻia i nā koi ikaika ().

6. E lawe i kahi Kumukanawai Glucomannan

Ua hoʻopili ʻia kahi olonā i kapa ʻia ʻo glucomannan i ka pohō kaumaha i kekahi mau noiʻi.

Hāʻawi kēia ʻano fiber i ka wai a noho i loko o kou ʻōpū no kekahi manawa, e hoʻonui ana i kou naʻau a kōkua iā ʻoe e ʻai i nā kolamu liʻiliʻi (15).

Hōʻike nā noiʻi i ka poʻe i hoʻopihapiha me ka glucomannan i ka lilo iki o ke kaumaha ma mua o ka poʻe ʻaʻole ().

Hiki iā ʻoe ke ʻike i nā mea hoʻohui glucomannan ʻaʻole wale ma nā hale kūʻai huaora a me nā hale kūʻai lāʻau akā ma ka pūnaewele pū kekahi.

7. E ʻokiʻoki i ke kō i hoʻohui ʻia

Hoʻohui ʻia ke kō kekahi o nā mea momona i ka papaʻai o kēia manawa. Pau ka hapa nui o ka poʻe i ka nui.

Hōʻike nā noiʻi e pili nui ana ka kō (a me ka syrup kānana fr frroseose kiʻekiʻe) me ka hoʻonui ʻia o ka momona, a me nā ʻano e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai (,,).

Inā makemake ʻoe e lilo i ka paona, ʻokiʻoki i ke kō i hoʻohui ʻia. E ʻike pono i ka heluhelu ʻana i nā lepili, no ka mea ʻo nā meaʻai olakino i kapa ʻia he hiki ke hoʻouka ʻia me ke kō.

8. ʻAi ʻia nā kālika hoʻoliʻiliʻi liʻiliʻi

Hoʻomaʻemaʻe ʻia nā kālika me ke kō a me nā hua i kāʻili ʻia i kā lākou mau fibrous, nā ʻāpana momona. Hoʻopili kēia i ka berena keʻokeʻo a me ka pasta.

Hōʻike nā noiʻi e hiki i nā kāpena i hoʻomaʻemaʻe ke lele koke i ke kō kō, e alakaʻi ana i ka pōloli, ʻiʻini a hoʻonui i ka ʻai i kekahi mau hola ma hope. Pili loa ka ʻai ʻana i nā carbs i hoʻomaʻemaʻe ʻia i ka momona (,, 22).

Inā ʻoe e ʻai i nā kāpena, e hōʻoia e ʻai iā lākou me kā lākou fiber maoli.

9. Hele ma kahi papaʻaina haʻahaʻa-Carb

Inā makemake ʻoe e loaʻa nā keu pono āpau o ka kapu kapu, a laila e noʻonoʻo e hele i ke ala āpau a kūpaʻa i ka papaʻai low-carb.

Hōʻike nā noiʻi he nui i kēlā ʻano regimen hiki ke kōkua iā ʻoe e lilo i 2-3 mau manawa i ka nui o ke kaupaona e like me ka papaʻai momona momona maʻamau ʻoiai e hoʻomaikaʻi ana i kou olakino (23,,).

10. E hoʻohana i nā pā liʻiliʻi

Ua hōʻike ʻia ka hoʻohana ʻana i nā pā liʻiliʻi e kōkua ai i kekahi poʻe e ʻai koho i nā calori liʻiliʻi ().

Eia naʻe, ʻaʻole e pili ka hopena o ka pā i ka mea āpau. ʻO ka poʻe i ʻoi kaupaona ke nānā aku he nui aku ka hopena (,).

11. Hoʻomaʻamaʻa i ka hapa o ka hoʻoikaika kino a i ʻole nā ​​helu pākuʻi helu

Ka mālama ʻana i ka ʻāpana - ʻai wale i ka liʻiliʻi - a i ʻole ka helu ʻana i nā calorie hiki ke lilo i mea maikaʻi loa, no nā kumu maopopo ().

Hōʻike kekahi mau noiʻi i ka mālama ʻana i ka diary meaʻai a i ʻole ke kiʻi ʻana i nā kiʻi o kāu mau meaʻai hiki ke kōkua iā ʻoe e lilo i ka paona (, 31).

ʻO kēlā me kēia mea e hoʻonui i kou ʻike i ka mea āu e ʻai nei e pono paha.

12. E mālama i nā meaʻai olakino a puni i ka pōloli

ʻO ka mālama ʻana i nā meaʻai olakino kokoke e hiki ke pale iā ʻoe mai ka ʻai ʻana i kahi mea kūpono ʻole inā lilo ʻoe i ka pōloli nui.

Māmā nā mea māmā a maʻalahi hoʻi e hoʻomākaukau e hoʻopili i nā hua piha, nā nati, nā kāloti pēpē, ka yogurt a me nā hua moa i paila ʻia.

13. Lawe i nā Kākoʻo Probiotic

Lawe i nā mea hoʻolauna probiotic i loaʻa i nā koʻohune o ka Lactobacillus ua hōʻike ʻia ka ʻohana e hōʻemi i ka momona (,).

Eia naʻe, ʻaʻole pili ka mea like i nā mea āpau Lactobacillus ʻano laha. Ua pili kekahi mau noiʻi ʻana iā L. acidophilus me ka loaʻa kaumaha (34).

Hiki iā ʻoe ke kūʻai aku no nā mea kōkua probiotic ma nā hale kūʻai mea kūʻai he nui, a me ka pūnaewele.

14. ʻAi i nā meaʻai nīoi

ʻO nā pepelu Chili ka capsaicin, kahi ʻāpana spicy i hiki ke hoʻonui i ka metabolism a hoʻēmi iki i kou makemake (,).

Eia nō naʻe, hoʻomohala ka poʻe i nā hopena o capsaicin i ka manawa, kahi e kaupalena ai i kona hopena lōʻihi ().

15. Hana i ka hoʻoikaika kino Aerobic

ʻO ka hana ʻana i ka hoʻoikaika kino aerobic (cardio) kahi ala maikaʻi loa e puhi i nā calori a hoʻomaikaʻi i kou olakino a me kou noʻonoʻo.

ʻIke ʻia he maikaʻi loa no ka nalo ʻana o ka momona o ka ʻōpū, ka momona maikaʻi ʻole e kūkulu a puni i kāu mau lālā a hana i nā maʻi metabolic (,).

16. Lawe i nā mea kaupaona

ʻO kekahi o nā hopena maikaʻi ʻole o ka make ʻana he mea ia e lilo ai ka nalo ʻana o ka muscle a me ka lohi ʻana o ka metabolic, i kapa ʻia he ʻano pōloli (,).

ʻO ke ala ʻoi loa e pale aku ai i kēia e hana i kekahi ʻano hoʻoikaika kūpaʻa e like me ke kau ʻana i nā kaupaona. Hōʻike nā haʻawina e hiki i ka hāpai hāpai ʻana ke kōkua i ka mālama kiʻekiʻe ʻana i kāu metabolism a pale iā ʻoe mai ka nalo ʻana i ka nui o nā mākala (,).

ʻOiai, he mea nui ʻaʻole wale e lilo ka momona - makemake pū ʻoe e kūkulu i nā mākala. He mea koʻikoʻi ka hoʻoikaika kūpaʻa no kahi kino i kele ʻia.

17. ʻAi Hou i ka Fiber

Paipai pinepine ʻia ka puluniu no ka pohō kaumaha.

ʻOiai ua huikau nā hōʻike, hōʻike kekahi mau noiʻi e hiki i ka fiber (ʻoi aku ka fiber viscous) ke hoʻonui i ka māʻona a kōkua iā ʻoe e kaohi i kou kaupaona ma ka wā lōʻihi (,).

18. E ʻai hou i nā lau a me nā hua

ʻO nā mea kanu a me nā huaʻai he nui nā waiwai e pono ai lākou no ka pohō kaumaha.

Loaʻa iā lākou he mau calorie akā he nui nā fiber. Hāʻawi kā lākou wai wai kiʻekiʻe iā lākou i ka nui o ka ikehu, e hoʻopiha ana iā lākou.

Hōʻike nā noiʻi i ka poʻe e ʻai i nā mea kanu a me nā huaʻai e kaupaona i ka paona ().

ʻOi aku ka momona o kēia mau meaʻai, no laila he mea nui ka ʻai ʻana iā lākou no kou olakino.

19. E hiamoe maikaʻi

Hoʻohaʻahaʻa haʻahaʻa ʻia ka hiamoe akā he mea nui paha ia e like me ka ʻai ʻana i ke olakino a me ka hoʻoikaika kino.

Hōʻike nā noiʻi i ka hiamoe maikaʻi ʻole kekahi o nā kumu pilikia nui loa no ka momona, no ka mea pili ia i ka 89% hoʻonui i ka nui o ka momona o nā keiki a 55% i nā mākua ().

20. Pākuʻi i kāu ʻAi ʻAi

Ua ʻike ʻia kahi noiʻi i loaʻa he 19.9% ​​o ka poʻe ma ʻAmelika Hema a me ʻEulopa e hoʻokō i nā pae hoʻohālikelike no ka hōʻāʻai meaʻai ().

Inā ʻoe e ʻike i ka makemake nui a ʻaʻole hiki ke kaohi i kāu ʻai ʻana no ka nui o kou hoʻāʻo ʻana, e ʻeha paha ʻoe i ka mea hōʻalo.

I kēia hihia, e ʻimi i ke kōkua ʻoihana. Ke hoʻāʻo nei e lilo i ka paona me ka hakakā mua ʻole ʻana i ka meaʻai meaʻai ka mea e hiki ʻole ai.

21. E ʻai hou i ka protein

ʻO ka protein ka mea pono nui no ka lilo ʻana o ka kaumaha.

ʻO ka ʻai ʻana i kahi papaʻai protein kiʻekiʻe i hōʻike ʻia e hoʻonui ai i ka metabolism e 80-100 mau calorie i kēlā me kēia lā ʻoiai e kahiʻu ana i nā calori 441 i kēlā me kēia lā mai kāu papaʻai (,,).

Ua hōʻike ʻia kahi noiʻi i ka ʻai ʻana he 25% o kāu mau calorie o kēlā me kēia lā e like me ka protein i hoʻoliʻiliʻi i nā manaʻo obsessive e pili ana i ka meaʻai e 60% ʻoiai e ʻoki ana i ka makemake no ka pō pō ahiahi.

Hoʻohui wale i ka protein i kāu papaʻai kekahi o nā ala maʻalahi a maikaʻi loa e lilo ai ka kaumaha.

22. Pākuʻi Me ka Protein Whey

Inā paʻakikī ʻoe e lawa i ka protein i loko o kāu papaʻai, ke lawe nei i kahi pākuʻi - e like me ka pauka protein - hiki ke kōkua.

Ua hōʻike ʻia kahi noiʻi ʻana i ke kuapo ʻana i kekahi o kāu mau calorie me ka protein whey hiki ke lilo i ka pohō kaumaha ma kahi o 8 mau paona i ka manawa ke hoʻonui ʻia nei ka nui o nā mākala

Loaʻa ka protein Whey ma ka hapa nui o nā hale kūʻai olakino a me ka pūnaewele.

23. Mai Hana i nā inu inu Sugary, me ka Soda a me ka hua hua

ʻAʻole maikaʻi ke kō, akā ʻoi aku ka maikaʻi o ke kō i ke ʻano wai. Hōʻike nā noiʻi i kēlā me kēia calorie mai ka wai kō kō ka mea momona loa o ka papaʻai o kēia manawa ().

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ua hoʻopili ʻia nā mea inu kō a me ka 60% ka nui o ka momona o nā keiki no kēlā me kēia lawelawe i kēlā me kēia lā.

E hoʻomanaʻo e pili ana kēia i ka wai huaʻai pū kekahi, kahi i like ka nui o ke kō e like me ka mea inu momona e like me Coke ().

ʻAi i nā huaʻai holoʻokoʻa, akā kaohi a pale loa paha i ka wai huaʻai.

24. E ʻai i ka meaʻai piha, nā mea hoʻohui hoʻokahi (ʻAi maoli)

Inā makemake ʻoe e lilo i kanaka wīwī, olakino, a laila ʻo kekahi o nā mea maikaʻi loa āu e hiki ai ke hana no ʻoe iho e ʻai i nā meaʻai āpau.

Ke hoʻopiha maoli nei kēia mau meaʻai, a paʻakikī loa i ka loaʻa ʻana o ke kaumaha inā pili ka hapa nui o kāu papaʻai iā lākou.

Eia nā 20 o nā meaʻai momona aloha nui ma ka honua.

25. Mai ʻai - ʻai i ke olakino

ʻO kekahi o nā pilikia nui loa me ka ʻai ʻana, ʻaʻole hana iki lākou i ka wā lōʻihi.

Inā loaʻa kekahi mea, ʻoi aku ka nui o ke kaumaha o ka poʻe i kaʻai ʻana i ka manawa, a hōʻike nā haʻawina e hōʻike ana i ka make ʻana he mea kūlike i ka loaʻa ʻana o ka paona ().

Ma kahi o ka hele ʻana i ka papaʻai, e ʻimi e lilo i kanaka olakino, hauʻoli a maikaʻi. E kia i ka hānai ʻana i kou kino ma kahi o ka hoʻonele ʻana iā ia.

ʻO ke kaupaona kaupaona ʻana e ukali kūlohelohe.

26. E Nihi Hou

Lawe paha kou lolo i kahi manawa e kākau inoa ai ua lawa kāu e ʻai ai. Hōʻike kekahi mau noiʻi e hiki i ka nau māmā ʻana ke kōkua iā ʻoe e ʻai i nā calorie ʻuʻuku a hoʻonui i ka hana ʻana o nā hormoni e pili ana i ka pohō kaumaha ().

E noʻonoʻo pū hoʻi i ka nau pono ʻana i kāu meaʻai. Hōʻike nā noiʻi e hoʻonui ana ka nau ʻana i ka ʻai ʻana i ka calorie i kahi pāʻina ().

ʻO kēia mau hana kahi ʻāpana o ka ʻai noʻonoʻo ʻana, ka mea e manaʻo ai e kōkua iā ʻoe e hoʻolohi i kāu lawe ʻana i ka meaʻai a nānā i kēlā me kēia nahu.

Ke laina lalo

Hiki i nā ʻenehana he nui ke kōkua i kāu mau pahuhopu kaumaha.

ʻO kekahi o nā ʻōlelo aʻoaʻo i luna aʻe wale nō ka papaʻai, e pili ana i ka ʻai ʻana i nā protein a i ʻole ke ʻoki ʻana i ke kō i hoʻohui ʻia.

ʻO nā mea ʻē aʻe - e like me ka hoʻomaikaʻi ʻana i ka maikaʻi o ka hiamoe a i ʻole ka hoʻohui ʻana i kahi papa hana - ʻoi aku ka nui o ka nohona. ʻO kahi laʻana, ʻo ka nau mālie hou ʻana he hana ia e hiki ai iā ʻoe ke lawe e hoʻokumu i ka ʻai noʻonoʻo.

Inā hoʻokomo ʻoe i kahi lima o kēia mau ʻōlelo aʻoaʻo, maikaʻi ʻoe i kou hele ʻana i kāu mau pahu hopu.