5 mau hana maikaʻi e hōʻeha iā ʻoe

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I ka wā e pili ana i ko mākou olakino, hewa kekahi o kā mākou mau manaʻo nui e pili ana i ka ʻai, ka hana ʻana, ka momona o ke kino a me nā pilina. ʻO ka ʻoiaʻiʻo, hiki i kekahi o kā mākou "maikaʻi" manaʻoʻiʻo ke pilikia loa. Eia ʻelima o nā hewa i hana pinepine ʻia.

1. "Kakaʻikahi wau e haʻalele i kahi lā ma ka hale haʻuki."

Pono nā kānaka a pau i kahi hoʻomaha mai kā lākou hana hoʻomaʻamaʻa -- ʻo nā mea haʻuki 'Olumepika -- no nā kumu ʻelua. ʻO ka mea mua, pono kou kino i nā luʻi hou i mea e mālama ai a hoʻomaikaʻi paha i ke kino. ʻO ka lua, hiki i ka overtraining ke alakaʻi i ka ʻeha a me ka waimaka, nā ʻeha hui, ka nele o ka ikehu, ka luhi mau ʻole, ka emi ʻana o ka palekana, ʻo ke kaumaha hoʻi, wahi a Jack Raglin, Ph.D., hoa kaukaʻi o ke kinesiology ma Indiana University, Bloomington, nāna e aʻo i ka psychological. a me nā hopena kino o ka hoʻoikaika kino. "Inā ʻaʻole ʻoe e haʻalele i kahi lā ma ka hale haʻuki, ʻo ia hoʻi ʻaʻohe mea i kou ola i ʻoi aku ka nui," wahi āna.

aka: Inā hoʻomākaukau ʻoe no kahi hanana e like me ka 10k, hiki iā ʻoe ke hoʻoikaika iā ʻoe iho ma mua o ka maʻamau. I kekahi manawa, e hoʻomaha iā ʻoe iho mai ka hale haʻuki. E hele wāwae i waho. E hoʻolālā i nā lā hoʻomaha a hauʻoli i kahi manawa pili me nā hoaaloha. ʻO ka maʻalahi ke kī.

ʻO ka ʻoiaʻiʻo, ʻo ka hele lōʻihi ʻana i hoʻokahi pule me ka ʻole o ka uhaʻi ʻana i ka hou ʻaʻole ia e hoʻopilikia nui i kou olakino - akā ʻo ka hele lōʻihi loa me ka hoʻomaha ʻole mai kāu mau hana. "He hihia ia o ka emi ʻana o ka hoʻi mai," wahi a Raglin. "ʻO ka hana ʻana i nā mea hou aʻe - me ke kūkulu ʻole ʻana i ka hoʻomaha a me ka hoʻihoʻi hou ʻana i kāu hana maʻamau - ʻoi aku ka liʻiliʻi o ka maikaʻi."

2. "Aole au e ai i na mea ono."

Maikaʻi ka ʻoki ʻana i ka candy, akā ʻo ka hoʻāʻo ʻana e hoʻopau i nā mea ʻono a pau hiki ke hoʻihoʻi.ʻO ia no ka mea ke hakakā nei ʻoe me kāu papahana papahana o kou kino. "Pono ko mākou mau kūpuna i kahi niho ʻono e ʻike i nā hua a me nā mea kanu i mākaukau e ʻai," wahi a Janet Walberg Rankin, Ph.D., he polofesa no ka meaʻai a me ka ʻepekema hoʻoikaika kino ma Virginia Polytechnic Institute ma Blacksburg. "No laila, ma ke ʻano he kanaka, paʻakikī mākou e makemake i ke kō." Inā hoʻāʻo ʻoe e hoʻopau i nā mea momona āpau mai kāu papaʻai, a laila e lawe aʻe kāu wahine ana o loko a pā ʻoe i nā kuki.

aka: Ua ʻōlelo ʻo Elizabeth Somer, MA, RD, ka mea kākau o The Origin Diet (Henry Holt, 2001) hiki iā ʻoe ke komo i nā meaʻai i loko o kāu papaʻai, akā ʻo kāu keu ʻoi loa ka ʻai ʻana i nā mea momona olakino: kahi pola o nā strawberry me ka wai kokoleka, a i ʻole ʻāpana liʻiliʻi o kahi mea ʻino maoli, e like me kahi ʻāpana lihilihi o ka cheesecake a i ʻole kahi truffle momona hoʻokahi. Ma kēlā ala, e māʻona ʻoe i kāu koi a liʻiliʻi paha i ka binge.

3. "Ua loaʻa koʻu kino i ka momona a hiki i ka 18 pākēneka."

He nui nā wāhine e hoʻololi i ka mana ma luna o ka meaʻai a me ka hoʻoikaika kino no ka hoʻomaluʻana i kekahiʻano'ē aʻe o ko lākou ola, e like me kā lākou mau hana a iʻole ko lākou pilina, wahi a Ann Kearney-Cooke, Ph.D., ka luna o ka Cincinnati Psychotherapy Institute. A he maʻa mau ia e hiki ke lilo maoli i mea addicting. "Ke huhū loa ʻoe e pili ana i kekahi mea, inā he hana a hana paha, he hōʻailona ia iā ʻoe," i ʻōlelo ʻo ia. "Ke hoʻohana nei paha ʻoe i kēlā hana e hoʻololi i kahi ʻāpana ʻē aʻe o kou ola - a ʻaʻole pono kēlā hoʻolālā."

Ua ʻōlelo ʻo Kearney-Cooke e nānā mau kekahi mau wahine i ka mea hiki iā lākou ke kaohi, e like me ka mea a lākou e ʻai ai a pehea e hana ai. A laila, me kēlā me kēia lanakila i hoʻokō ʻia ma luna o ko lākou mau kino, paipai ʻia lākou e hana i nā mea hou aku.

ʻO ka hoʻokaʻawale ʻana i ka momona o kou kino hiki ke pōʻino: Hoʻopili ka momona i nā pūnana nerve a me nā ʻōpū o loko a pono ia no ke kūkulu ʻana i nā hormones e like me ka estrogen. Ke hoʻohaʻahaʻa haʻahaʻa ka momona o ke kino, hele ʻoe i ke ʻano wī, kahi e hoʻopau pono ai i nā hana kākoʻo ʻole e like me ka ovulation a me ke kūkulu ʻana i ka iwi hou.

I nā manawa he nui, i ʻōlelo ʻia e ke Kulanui o Indiana ʻo Jack Raglin, hiki ke mau ka pōʻino: "Pili ʻo Estrogen i ka hana iwi ʻana, ka mea [ʻo ka hapa nui] i hoʻopau ʻia ma mua o kou puka ʻana i waho o kāu 20," wehewehe ʻo ia. "Inā keʻakeʻa ʻoe i kēlā, hiki iā ʻoe ke pilikia nui [ka iwi iwi] no ke koena o kou ola."

aka: ʻO ke kī i ka mālama ʻana i nā pahuhopu ma ke ala e ʻike ia ma ke ʻano he ʻāpana o ke kiʻi nui aʻe, i ʻōlelo ʻo Kearney-Cooke. E hoʻomanaʻo i ka hana ʻana a me ka ʻai olakino ʻana he ʻelua wale nō mau ʻaoʻao o ke ola olakino; Pono lākou e kaulike me ka ʻohana, ka hana a me ka ʻuhane, no ka mea, he mea nui nā mea a pau i ke olakino maikaʻi. "E nīnau iā ʻoe iho, 'He aha ka mea e hana inā ʻaʻole wau e hoʻokō i kēia pahuhopu?' ʻAʻole e like me ka hopena o ka honua. "

Ma kahi o ka hoʻoikaika ʻana i kahi helu liʻiliʻi loa ma ka nānā ʻana i ke kino-momona (aiʻole ma ka pālākiō), e kau i kou manaʻo i ke kūkulu ʻana i ka ʻiʻo. "ʻO ka hapa nui o nā wahine e hoʻoikaika kino nei e hāʻule ma waena o 20 a 27 mau pākēneka momona o ke kino," wahi a Carol L. Otis, MD, he kauka lapaʻau haʻuki ma Los Angeles a me ka mea kākau o The Athletic Woman's Survival Guide (Human Kinetics, 2000). "He ʻokoʻa nā kānaka āpau.

4. "Ua oki au i hope ma na kalapona."

He mea nui nā Carbohidrat i kā mākou papaʻai - ʻoiai ka mea a nā mea kākoʻo kiʻekiʻe-protein e mālama ai. ʻO Carbs ke kumu o ka wahie o ke kino - no nā mākala a me ka lolo. ʻO ka hoʻopau ʻana i nā kalapona mai kāu meaʻai hiki ke alakaʻi i ka nalowale o ka hoʻomanaʻo pōkole, luhi, nele i ka ikehu, a me nā hemahema o ka vitamina a me ka mineral, wahi a Glenn Gaesser, Ph.D., he loea o ka hoʻoikaika kino kino ma ke Kulanui o Virginia a me ka mea kākau o The Spark (Simon & Schuster, 2000).

"ʻO ka pilikia kumu me ka papaʻai protein kiʻekiʻe ʻo ia ka nui o nā huaora maikaʻi, olakino i hoʻopaʻa ʻia i loko o nā wīwī," wahi a Gaesser. Nalo nō hoʻi ʻoe i ka fiber ʻo ia ka mea e hoʻokaʻawale i ka "maikaʻi" (paʻakikī, kiʻekiʻe-fiber) carbohydrates mai ka "ʻino" (maʻalahi, hoʻomaʻemaʻe).

aka: ʻAe nā ʻepekemaʻai pono ʻole ʻo ka mea nui o nā papaʻai olakino nā mea ʻaiaola. A ʻo kēlā mau huehue e pono e hele mai mai kahi ʻano o ka hapa nui (heluhelu: hoʻomaʻemaʻe ʻole ʻia) nā meaʻai. "E ʻimi i nā meaʻai i hana ʻole ʻia e like me ka hiki," wahi a ka meaʻai meaʻai ʻo Elizabeth Somer.

ʻOi aku ka maikaʻi o nā mea kanu a me nā huaʻai holoʻokoʻa, ukali ʻia e nā huaʻai, nā berena kiʻekiʻe-fiber a me nā couscous palaoa holoʻokoʻa a me nā pata. ʻO nā koho ʻino loa loa: nā pōpō a me nā kanakē, nā berena keʻokeʻo a me nā mea pahū, i kēlā ʻoka.

"Inā hiki iā ʻoe ke hana i kēlā me kēia lawelawe i kahi koho palaoa holoʻokoʻa, e ʻoi aku ka maikaʻi," wahi āna. "Ua hōʻike pinepine ʻia ka noiʻi ʻana e hōʻemi ana nā kīʻaha holoʻokoʻa i ka makaʻu o ka maʻi a kōkua iā ʻoe e mālama i ke kaupaona olakino. Ua loaʻa iā lākou kahi pila o ke olakino holoʻokoʻa. ʻO ia nā mea i hoʻomaʻemaʻe ʻia āu e hopohopo ai."

5. "Ua kū wau i waho, me ka nānā ʻole, i kaʻu pili."

He mea maikaʻi ʻole ke hoʻopaʻa ʻana i kekahi mea e hauʻoli ai ʻoe - a pili pū kekahi i nā pilina, pilikino a me nā ʻoihana, wahi a Beverly Whipple, Ph.D., R.N., he polopeka o ka psychobiology ma ke Kulanui ʻo Rutgers University of Nursing ma Newark, N.J.

ʻO ke koʻikoʻi e hele mai ana mai ka hakakā mau, ka huhū a me ka discontent paha e haʻalele iā ʻoe me ka mana ʻole - a hiki ke hala i mau makahiki i kou ola. Hōʻike ka noiʻi inā ʻoe i kahi pilikia no ka lōʻihi ma mua o kekahi mau mahina, ke hoʻonohonoho nei ʻoe iā ʻoe iho no nā pilikia o ke kino e like me ka ʻeha poʻo, ka lauoho lauoho, nā maʻi ʻili a me nā ʻeha digestive i ka wā pōkole, a hoʻonui i ka makaʻu no ka maʻi puʻuwai. ka wā lōʻihi. Hiki ke helu i nā helu psychological mai grouchiness a me ka hiamoe a hiki i nā polū a me ke kaumaha piha.

aka: ʻAʻole maʻalahi ka haʻalele ʻana i kahi pilina a i ʻole kekahi kuʻikahi wā lōʻihi. Akā inā ʻaʻole ʻoe hauʻoli, ʻo kāu hana mua e nīnau iā ʻoe iho he aha, ʻoiaʻiʻo, nalo mai ke kūlana, wahi a Whipple. Malia paha i kāu male ʻana ua ʻike ʻoe i ka pōloli moekolohe a me ka naʻau; malia paha ua hōʻino ʻia ʻoe no ka mea ua hoʻopau kāu haku i kāu hoʻolaha ʻana.

E hoʻopaʻa i kou mau manaʻo, a laila hoʻomaka e kamaʻilio. Makemake paha ʻoe me kāu pakanā e ʻimi aʻoaʻo, pū a pākahi paha. Hiki paha iā ʻoe ke hoʻololi i nā keʻena (a me nā luna) ma ka hana a i ʻole ke kūkā kamaʻilio hou ʻana i kāu mau kuleana. Pono ʻoe e hoʻoholo i ka lōʻihi o kou hoʻomanawanui ʻana i kahi kūlana a me ka nui o kou olakino āu e makemake ai e mōhai aku e noho.

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