6 mau ʻōlelo aʻoaʻo e lilo ke kaupaona a lilo i ka ʻōpū me ka wikiwiki

Anter

• 1. ʻAi mālie a mahalo i ka māʻona o kou kino
• 2. E inu hou i ka wai i ka lā
• 3. Hana i kekahi hoʻoikaika kino
• 4. ʻAi i nā mea āpau, akā liʻiliʻi
• 5. E hōʻalo i ka pōloli loa
• 6. E kākau i nā mea āpau āu e ʻai ai
• Pehea e lilo ai kaupaona me ke olakino
• E hoʻāʻo i kou ʻike
• E hoʻāʻo i kou ʻike!

No ka lilo ʻana o ke kaupaona a me ka lilo ʻana o ka ʻōpū, hiki ke hoʻololi pono i nā ʻano a me ka nohona, a hiki ke kōkua iā ʻoe e lilo i 2 kg i kēlā me kēia pule e pili ana i ka kaupaona mua. Eia nō naʻe, no kēia mea he mea nui e ukali nā ʻōkuhi i kēlā me kēia lā.

Eia hou, inā aia ke kanaka i kahi kaʻina hana pohō kaumaha, pono ia ʻaʻole e kū ma ka pālākiō i kēlā me kēia lā e nānā inā ua loaʻa iā lākou ka paona a i ʻole ka lilo o ke kaupaona, no ka mea he hana hopohopo kēia a hiki ke hoʻopilikia i ke kaʻina hana. ʻO ke kaulike ke kaupaona ʻana hoʻokahi wale nō i kēlā me kēia pule, ma ka manawa like a noʻonoʻo pono inā ʻoe i ka wā menstrual, i ka hihia o nā wahine, no ka mea he maʻamau kēia pule e pehu iki, e hōʻike ana i ka pālākiō.

E kau i kāu ʻikepili ma aneʻi a ʻike i kāu kau kaupaona kūpono:

E nānā i nā ʻōlelo aʻoaʻo aʻe 6 e lilo ai ka paona a lilo i ka ʻōpū me ke olakino.

1. ʻAi mālie a mahalo i ka māʻona o kou kino

ʻAi mālie ka ʻai ʻana i ka ʻōpū piha e haʻi i ka lolo ua loaʻa ka lawa o ka meaʻai. Kū kēia hōʻailona ma mua o ka piha ʻana o ka ʻōpū, a pono e unuhi ʻia e like me ke kino e hōʻike nei ʻaʻole pono ka ʻai i kēia manawa. Eia naʻe, ʻo ka poʻe i maʻa i ka ʻai wikiwiki ʻana, ʻaʻole lākou e ʻike i kēia hōʻailona o ka māʻona, me ka hoʻoliʻiliʻi i ka manawa o ka launa ʻana me ka meaʻai a me ka leʻaleʻa o ka leʻaleʻa i ka pāʻina ʻoi aku ka maikaʻi.

ʻO ka mahalo ʻana i ka māʻona kekahi o nā mea nui e lilo i ka kaumaha a pale i ka loaʻa ʻana o ke kaumaha. ʻO ka kinai ʻana i ka ʻōpū me ka meaʻai e waiwai ai ka momona a me ka fiber, e like me nā mea kanu, nā huaʻai, ka ʻiʻo ma nā mea āpau a me nā momona momona maikaʻi, e ʻoi aku ka maikaʻi o ka metabolism a mālama i ka pōloli i lōʻihi.

2. E inu hou i ka wai i ka lā

Pono ʻoe e inu i ka nui o nā wai ma waena o nā meaʻai, no ka mea e kōkua kēia i ka hōʻemi ʻana i ka pōloli a me ka paʻa ʻana o ka wai ma muli o ka nui o ka wai āu e inu ai, ʻo ka nui o ka mimi o kou kino e hua mai ai, a me kona hoʻopau ʻana i nā toxins i hoʻopilikia i ka pohō kaumaha i puka pū kekahi.

• He aha kāu e inu ai: ka wai, ka wai niu, nā wai maoli me ka kō ʻole i hoʻohui ʻia (ʻaʻole lawelawe nā wai ʻūlū), nā kīʻahi ʻole i hoʻomomona ʻia;
• Ka mea hiki ʻole iā ʻoe ke inu: nā mea inu momona, nā wai kēpau a pau paha, kokoleka a me nā mea inu ʻona.

Hoʻololi ka nui o ka wai i koi ʻia ma waena o 1.5 a me 3 liters i kēlā me kēia lā. Inā pilikia ʻoe i ka inu wai, ʻike pehea e inu ai i 2 liters o ka wai i ka lā.

3. Hana i kekahi hoʻoikaika kino

ʻAʻole ke ʻano o ka hoʻoikaika kino ka mea nui, akā ʻo ka maʻamau o ka hoʻomaʻamaʻa, pono e hana ma ka liʻiliʻi 3 mau manawa i ka pule. Eia hou, hiki i kekahi mau hana a me nā koho o kēlā me kēia lā ke hoʻololi i nā mea āpau, no laila e hoʻāʻo:

• Piʻi i ke alapiʻi ma kahi o ka hoʻohana ʻana i ka ʻeleweka;
• E iho i hoʻokahi kiko ma mua o ka hana a i ʻole ke kula a hele wāwae i ke koena o ke ala;
• E hele i kahi hele wāwae 10 min ma hope o ka ʻaina awakea;
• E hele wāwae i ka ʻīlio i ka pō.

Kūlike ʻole i ka mea a ka hapanui e manaʻoʻiʻo nei, ʻo kēlā me kēia ʻano hoʻoikaika kino e kōkua iā ʻoe e lilo i kaupaona, ʻaʻole wale nā ​​aerobics e like me ka hele wāwae, ke kaʻa kaʻa kaʻa a me ka holo ʻana. Kōkua ka hoʻomaʻamaʻa kaumaha ʻana iā ʻoe e lilo i ka paona a loaʻa pū ka maikaʻi o ka hoʻonui ʻana i ka nui o nā mākala, kahi e hoʻomaikaʻi ai i ka metabolism.

E nānā pehea e hana ai i nā gymnastics hypopressive e lilo i ka ʻōpū.

4. ʻAi i nā mea āpau, akā liʻiliʻi

Pono ke kino i nā meaʻai āpau āpau a me nā papaʻai e pāpā loa ana i nā kāhūhū i mea e hoʻonui hou ai ke kaumaha ma hope koke iho. No laila, ʻo nā ʻōlelo aʻoaʻo maikaʻi loa:

• Hōʻalo i ka ʻai ʻana o ke kō maʻalahi i ka hana maʻamau o kēlā me kēia lā, inu kope, waiū, yoghurts, tī a me nā wai ʻole me ke kō ʻole.
• Hoʻohui i 1 puna puna nui loa i nā wai a me nā yogurts, e like me ka flaxseed, sesame a me chia;
• ʻAi i nā nīnū 5 a i ʻole 10 mau peanuts i ka lā;
• Koho i hoʻokahi kumuwaiwai karbika no kēlā me kēia pāʻina, ʻoi aku ka maikaʻi mai nā meaʻai kūlohelohe: nā huaʻai, nā uala, nā laiki palaunu, nā pi, nā lihi, nā kulina a me nā pī;
• E ʻai i ka saladi maka ma mua o ka ʻaina awakea a me ka ʻaina awakea;
• Hoʻohui i hoʻokahi punetune o ka aila ʻōpio puupaʻa no ka ʻaina awakea a me ka ʻaina awakea;
• Hōʻalo i ka ʻai ʻana ma hope o ka māʻona;
• Hōʻalo i ka ʻai ʻana i waho o ka makemake a i ʻole ʻano e like me ka hopohopo a me ke kaumaha.

ʻOiai i nā mea liʻiliʻi i ka lā, hāʻawi nā huaʻai a me nā mea kanu i ka nui o nā fiber a me nā huaora a, no laila, he kumu ia o ke olakino a kōkua i ka lilo ʻana o ke kaumaha a lilo ka ʻōpū.

5. E hōʻalo i ka pōloli loa

ʻO ka hoʻolilo ʻana i nā hola he nui me ka ʻole o ka ʻai e hiki ai iā ʻoe ke koho i nā mea ʻai maikaʻi ʻole calorie ma kahi o ka hoʻomākaukau ʻana i kahi pāʻina maikaʻi. No laila, e pale a kāohi paha i ka pōloli a hiki i kou wā e ʻai ai i kahi papa ʻaina momona, ʻo kekahi mau ʻōlelo aʻoaʻo e:

• E loaʻa mau ka hapalua o ka lima i loko o kāu ʻeke i loko o nā pahu kālani, ka pī, nā hua hou, nā ʻāpana niu a i ʻole nā ​​hua maloʻo;
• I ka hana, waiho i 1 ka yogurt maoli i loko o ka pahu hau;
• E hoʻohana i nā meaʻai māmā a hiki i kou home i ka wā e hoʻomākaukau ana ʻoe i ka ʻaina awakea: nā lāʻau kāloti, kukama me ka avocado i kāwili ʻia me ka paʻakai a me ka pepa, kōmato i loko o nā cubes nui me kahi ʻāpana o ka paʻakai a me ka aila ʻoliva, nā ʻulu niu a i ʻole 1 hua ʻai i paila ʻia

Inā ʻaʻole hiki ke loaʻa kahi pāʻina i ka lā holoʻokoʻa, e nānā wale i ka mālama ʻana i ka maikaʻi o ka pāʻina aʻe a hoʻohana i kēia mau meaʻai māmā inā pilikia ka pōloli. Hiki ke hiki ke aʻo i ka hapa nui o ka manawa ʻaʻole pili i ka pōloli, akā hopohopo e pili ana i ka ʻai ʻana.

E ʻike i nā ʻōlelo aʻoaʻo hou aʻe no ka pōloli ʻole ʻana i kēia wikiō aʻe:

E hoʻāʻo nō hoʻi i kēia i kā mākou hana hele wāwae e lilo ke kaumaha.

6. E kākau i nā mea āpau āu e ʻai ai

ʻO ke kākau ʻana i nā mea āpau āu e ʻai ai a puni ka lā he papa hana maikaʻi hoʻi ia no ka lilo ʻana o ka paona, no ka mea ma kēia ala e hiki ai i ke kanaka ke makaʻala i ka mea a lākou e ʻai ai a, ma kēia ʻano, hiki ke ʻike i nā hemahema a me kahi e hoʻomaikaʻi ai, hiki ke hoʻololi i kā lākou ʻai ʻana nā maʻa e lilo i kaupaona., inā ʻo ia ka makemake, a loaʻa ke ola olakino.

Paipai ʻia e hana i ke kau inoa i kēlā me kēia lā a ma hope o kēlā me kēia pāʻina, no ka mea, ʻoi aku ka maʻalahi o ka hoʻomanaʻo ʻana i ka mea i hoʻopau ʻia. I ka diary meaʻai he mea nui e hōʻike i ke ʻano o ka ʻai, inā ʻaina awakea, ʻaina kakahiaka, meaʻai māmā a ʻaina awakea paha, ka manawa o ka pāʻina ʻana, ka ʻai i hoʻopau ʻia a me ka nui, kahi i loaʻa ai ka ʻai a inā ʻoe e hana nei i kekahi mea i kēlā manawa. Eia hou, pono ʻoe e hoʻopaʻa inoa me ka mea nāna ka pāʻina i hana ʻia a he aha ke ʻano i kēlā manawa. Pono e hana i kēia hoʻopaʻa inoa no 3 a 7 mau lā, i hiki ai ke loaʻa kahi manaʻo ʻoi aku ke ʻano o nā ʻano ʻai.

Ma hope o ke kau inoa, he mea nui e kālailai i nā koho meaʻai āpau me kahi nutristist, no ka mea ma kēia ala hiki ke ʻike i nā hewa a hoʻokumu i nā hoʻolālā e hoʻokō i ka pahuhopu i makemake ʻia. Hoʻohui ʻia, hōʻike ka meaʻai i nā meaʻai ʻoi loa no ka mea ʻaʻohe hemahema o ka meaʻai a hiki ke lilo i ka paona i kahi ala olakino.

Pehea e lilo ai kaupaona me ke olakino

Inā he paʻakikī loa ka lilo ʻana o ke kaumaha, he mea nui e nīnau aku i ka endocrinologist e kālailai inā lawa ka hana hormonal o ke kino a hele i kahi mea lapaʻau e loaʻa nā alakaʻi a me nā papaʻai papaʻai kikoʻī no kāu hihia, kāu ʻano ʻai a me kāu hana i ke ola.

I nā hihia kahi pilikia olakino, e like me gastritis, hānō, osteoporosis, a i ʻole ka palena o ka neʻe ʻana, ke alakaʻi a me nā ʻōlelo aʻo a nā kauka, e hoʻolaulea i ka papaʻai me ka hoʻohana ʻana o nā lāʻau a me ke kūpono kūpono i ka maʻi. pono ia e hiki ke lilo i ka kaumaha ke hoʻomaikaʻi i ka maikaʻi o ke ola, ʻaʻole ka ʻano ʻē aʻe.

E loaʻa nā hopena maikaʻi aʻe i ka hoʻomaʻamaʻa ʻana a me ka lilo ʻana o ke kaupaona i ka wikiwiki, e ʻike i nā mea maikaʻi 7 e hōʻino wale i ka 1 mau hola o ka hoʻomaʻamaʻa.

E hoʻāʻo i kou ʻike

E lawe i kēia nīnau nīnau wikiwiki a ʻike i kāu pae o ka ʻike e pili ana i ka ʻai olakino:

• 1
• 2
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• 4
• 5
• 6
• 7

E hoʻāʻo i kou ʻike!

E hoʻomaka i ka hoʻāʻo He mea nui e inu ma waena o 1.5 a me 2 liters o ka wai i ka lā. Akā inā ʻaʻole ʻoe makemake e inu i ka wai maʻalahi, ʻo ka koho ʻoi loa:

• Inu i ka wai huaʻai akā me ka hoʻohui ʻole i ke kō.
• Inu kīʻaha, wai ʻono a i ʻole ka wai aniani.
• Lawe i nā soma māmā a papaʻai paha a inu i ka pia ʻole ʻona.

Maikaʻi kaʻu papaʻai no ka mea:

• ʻAi wau i hoʻokahi a ʻelua paha mau meaʻai i ka lā i ka nui o ka leo, e pepehi i koʻu pōloli a ʻaʻole pono e ʻai i kekahi mea ʻē aʻe no ke koena o ka lā.
• ʻAi wau i nā meaʻai me nā puke liʻiliʻi a ʻai i nā meaʻai i hana ʻia e like me nā huaʻai a me nā mea kanu. Hoʻohui, inu nui wau i ka wai.
• E like me ka wā pōloli loa wau a inu wau i kekahi mea i ka wā o ka pāʻina.

E loaʻa nā meaola nui āpau no ke kino, ʻoi aku ka maikaʻi o:

• ʻAi i nā hua he nui, ʻoiai inā hoʻokahi wale nō ʻano.
• Hōʻalo i ka ʻai ʻana i nā meaʻai palai a i ʻole nā ​​pahū pahū a ʻai wale i ka mea aʻu e makemake ai, e pili ana i koʻu ʻono.
• ʻAi iki i nā mea āpau a hoʻāʻo i nā meaʻai hou, nā mea ʻala a hoʻomākaukau paha.

ʻO Chocolate:

• ʻO kahi meaʻai maikaʻi ʻole e pono iaʻu e hōʻalo no ka momona ʻole a ʻaʻole kūpono i loko o ka papaʻai olakino.
• ʻO kahi koho maikaʻi o nā mea momona ke ʻoi aku ma mua o 70% koko, a kōkua paha iā ʻoe e lilo i ka paona a hoʻoliʻiliʻi i ka makemake e ʻai i nā mea momona i ka nui.
• ʻO kahi meaʻai, no ka mea, he mau ʻano like ʻole (keʻokeʻo, waiū a ʻeleʻele ...) ʻae iaʻu e hana i kahi papaʻai like ʻole.

I ka lilo ʻana o ka ʻai i ke olakino pono wau i nā manawa āpau:

• Hele a pōloli a ʻai i nā meaʻai pono ʻole.
• E ʻai i nā meaʻai maka a me nā hoʻomākaukau maʻalahi, e like me ka ʻai a kuke paha, me ka ʻole o nā mea momona momona a pale aku i ka nui o nā meaʻai i kēlā me kēia pāʻina.
• ʻO ka lawe ʻana i ka lāʻau e hōʻemi i koʻu makemake a hoʻonui paha i ka metabolism, i mea e hoʻoikaika ai iaʻu.

E hana i kahi aʻo maikaʻi maikaʻi loa a lilo i ka paona:

• ʻAʻole loa wau e ʻai i nā hua caloric ʻoiai ke olakino ia.
• Pono wau e ʻai i nā ʻano huaʻai inā paha he caloric loa lākou, akā i kēia hihia, ʻai liʻiliʻi wau.
• ʻO ka calories ka mea nui i ke koho ʻana i nā hua aʻu e ʻai ai.

ʻO ka aʻo hou ʻana i ka meaʻai:

• ʻAno o ka papaʻai i hana ʻia no kekahi manawa, e hiki wale ai i ka paona i makemake ʻia.
• ʻO kahi mea kūpono wale nō no ka poʻe i kaupaona.
• ʻO kahi ʻano o ka ʻai ʻana ʻaʻole wale ia e kōkua iā ʻoe e hōʻea i kou kaupaona kūpono akā hoʻomaikaʻi nō hoʻi i kou olakino holoʻokoʻa.

Mua aʻe