6 mau ala maʻalahi e lilo i ka momona o ka ʻōpū, hoʻokumu ʻia i ka ʻepekema

Anter

• 1. Pale i ke kō a me nā mea inu kō
• 2. ʻAi hou i ka protein
• 3. ʻAi liʻiliʻi nā kāhūhā
• 4. ʻAi i nā meaʻai momona
• 5. Hoʻomaʻamaʻa pinepine
• 3 Nīnau e Hoʻoikaika iā Abs
• 6. E alualu i kāu laweʻai
• 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 lilo ʻana o ka momona o ka ʻōpū, a i ʻole ka momona o ka ʻōpū, he pahuhopu kaumaha kaumaha maʻamau.

ʻO ka momona ʻōpū kahi ʻano hoʻopōʻino loa. Hōʻike ka noiʻi i nā loulou ikaika me nā maʻi e like me ka maʻi diabetes 2 a me ka maʻi puʻuwai ().

No kēia kumu, hiki i ka lilo ʻana o kēia momona ke loaʻa i nā pono nui no kou olakino a olakino.

Hiki iā ʻoe ke ana i kou momona o ka ʻōpū ma ke ana ʻana i ke anapuni a puni kou pūhaka me kahi ana o ka lepe. ʻO nā ana ma luna o 40 ʻīniha (102 cm) i nā kāne a me 35 ʻīniha (88 cm) i nā wahine i ʻike ʻia me ka momona o ka ʻōpū (2).

Hiki i kekahi mau hoʻolālā pohō kaumaha ke hoʻokau i ka momona ma ka ʻōpū ma mua o nā wahi o ke kino.

Eia nā ala e hōʻike ai he 6 e lilo ai ka momona o ka ʻōpū.

1. Pale i ke kō a me nā mea inu kō

ʻAʻole maikaʻi nā meaʻai me nā kō i hoʻohui ʻia i kou olakino. ʻO ka ʻai ʻana i ka nui o kēia ʻano meaʻai hiki ke hoʻoulu i ke kaupaona.

Hōʻike nā noiʻi ua hoʻohui ʻia ke kō i nā hopena ʻinoʻino i ke olakino metabolic ().

Ua hōʻike ʻia nā noiʻi he nui i ke kō kō, ʻo ka hapanui ma muli o ka nui o nā fructose, hiki ke alakaʻi i ke kūkulu momona ʻana a puni kou ʻōpū a me kou ake (6).

ʻO ka kō he hapalua glucose a me ka hapa fructose. Ke ʻai nui ʻoe i ke kō, hoʻonui ʻia ke ake me ka fructose a koi ʻia e hoʻolilo ia i momona (, 5).

Manaʻo kekahi he hana nui kēia ma hope o nā hopena ʻino o ke kō i ke olakino. Hoʻonui ia i ka momona o ka ʻōpū a me ka momona o ke ake, i hiki ai i ke kūpaʻa o ka insulin a me nā pilikia metabolic like ʻole ().

ʻOi aku ka maikaʻi o ke kō wai i kēia mea. ʻAʻole like ka lolo i ka hoʻopaʻa inoa ʻana i nā kalekō wai ma ke ala like me nā calorie paʻa, no laila ke inu ʻoe i nā mea inu kō, a laila hoʻopau ʻoe i ka ʻai ʻana i ka nui o nā calories (,).

Ua nānā ʻia kahi keiki 60% paha ka ulu ʻana o ka momona me kēlā me kēia lawelawe ʻana i kēlā me kēia lā o nā mea inu kō. (10).

E hoʻāʻo e hoʻoliʻiliʻi i ka nui o ke kō i kāu papaʻai a noʻonoʻo e hoʻopau loa i nā mea inu kō. Hoʻopili kēia i nā mea inu kō, a me nā wai inu hua, a me nā mea inu haʻuki kō.

E heluhelu i nā lepili e ʻike pono i nā huahana i ʻole nā ​​kō i hoʻomaʻemaʻe ʻia. ʻOiai nā meaʻai i kūʻai ʻia e like me nā meaʻai olakino hiki ke loaʻa i ka nui o ke kō.

E noʻonoʻo ʻaʻole pili kēia i nā hua āpau, kahi mea olakino loa a nui nā fiber e hoʻoliʻiliʻi i nā hopena maikaʻi ʻole o ka fructose.

Hōʻuluʻulu Manaʻo Hiki paha i ka ʻai kō keu
e hoʻokele mua i ka momona ma ka ʻōpū a me ke ake. O kēia
ʻoiaʻiʻo nō hoʻi o nā inu wai kō e like me nā mea inu momona.

2. ʻAi hou i ka protein

ʻO ka protein ka macronutrient nui nui loa no ka pohō kaumaha.

Hōʻike ka noiʻi hiki iā ia ke hōʻemi i ka ʻono e 60%, hoʻonui i ka metabolism e 80-100 calories i kēlā me kēia lā, a kōkua iā ʻoe e ʻai a hiki i ka 441 mau kalori i kēlā me kēia lā (,,,).

Inā ʻo ka hōʻemi kaumaha kāu pahuhopu, ʻo ka hoʻohui ʻana i ka protein ʻo ia paha kahi loli kūpono loa hiki iā ʻoe ke hana i kāu papaʻai.

ʻAʻole hiki i ka protein ke kōkua iā ʻoe e lilo i ka paona, akā kōkua paha ia iā ʻoe e hōʻalo i ka loaʻa hou ʻana o ke kaupaona ().

Maikaʻi loa ka protein i ka hōʻemi ʻana i ka momona o ka ʻōpū. Ua hōʻike ʻia kahi noiʻi ʻana i ka poʻe i ʻai i nā protein a ʻoi aku ka maikaʻi o ka momona o ka ʻōpū (16).

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i hoʻopili ʻia ka protein i kahi manawa kūpono i hoʻemi ʻia o ka momona momona o ka ʻōpū ma mua o 5 mau makahiki i nā wahine ().

Hoʻohui pū kēia noiʻi i nā carbs a me nā aila i hoʻomaʻemaʻe ʻia i ka momona o ka ʻōpū a hoʻopili i nā hua a me nā mea kanu i hoʻoliʻiliʻi ka momona.

ʻO ka hapa nui o nā noiʻi e ʻike nei i ke kōkua ʻana o ka protein i ka pohō kaumaha i loaʻa i ka poʻe 25-30% o kā lākou mau calorie mai ka protein. No laila, he pae maikaʻi paha kēia e hoʻāʻo ai.

E hoʻāʻo e hoʻonui i kāu lawe ʻana i nā meaʻai protein kiʻekiʻe e like me nā hua holoʻokoʻa, nā iʻa, nā legume, nā nati, nā ʻiʻo, a me nā huahana waiū. ʻO kēia nā kumu waiwai protein maikaʻi loa no kāu papaʻai.

Ke hāhai nei i ka papaʻai mea ʻai a mea ʻai paha, e nānā i kēia ʻatikala e pili ana i ka hoʻonui ʻana i kāu ʻai protein.

Inā hakakā ʻoe me ka lawa ʻana o ka protein i loko o kāu papaʻai, kahi kōmike protein maikaʻi - e like me ka protein whey - kahi ala olakino a maʻalahi hoʻi e hoʻonui ai i kāu ʻai. Hiki iā ʻoe ke loaʻa he nui o nā koho protein pauka ma ka pūnaewele.

Hōʻuluʻulu Manaʻo Hiki ke ʻai ka nui o ka protein
hoʻonui i kāu metabolism a hoʻēmi i nā pae pololi, e hana nei i kahi ala maikaʻi loa
e lilo kaupaona. Hōʻike kekahi mau noiʻi he maikaʻi ka protein
kue i ka momona o ka ʻōpū.

3. ʻAi liʻiliʻi nā kāhūhā

ʻO ka ʻai ʻana i nā carbs liʻiliʻi he ala maikaʻi loa e lilo ka momona.

Kākoʻo ʻia kēia e nā noiʻi he nui. Ke ʻoki nā kānaka i nā kalakea, iho i lalo ka ʻai a lilo ke kaumaha (18).

ʻOi aku ma mua o 20 i hoʻopaʻa ʻia i kēia manawa nā hōʻike i hōʻike ʻia i kēia manawa nā papaʻai momona haʻahaʻa i kekahi manawa e alakaʻi i 2-3 mau manawa i ka lilo o ke kaumaha ma mua o nā papa momona momona (19, 20, 21).

He ʻoiaʻiʻo kēia ke ʻae ʻia ka poʻe i nā hui kalbba haʻahaʻa e ʻai e like me ko lākou makemake, ʻoiai ʻo nā mea i nā pūʻulu momona haʻahaʻa e kaupalena ʻia ka calorie.

ʻO nā papaʻai momona haʻahaʻa pū kekahi e alakaʻi i ka hōʻemi wikiwiki ʻana i ke kaumaha o ka wai, kahi e hāʻawi ai i ka poʻe i nā hopena wikiwiki. ʻIke pinepine ka poʻe i kahi ʻokoʻa ma ka pālākiō ma waena o 1-2 mau lā.

ʻO nā haʻawina e hoʻohālikelike ana i nā kalebona liʻiliʻi a me nā papaʻai momona momona e hōʻike i ka ʻai ʻana o ka momona momona i ka momona i loko o ka ʻōpū a puni nā ʻōpū a me ke ake.

ʻO kēia ka manaʻo o kekahi o nā momona i lilo ma ka papaʻai momona haʻahaʻa e hōʻino ana i ka momona o ka ʻōpū.

ʻO ka hōʻalo wale ʻana i nā carbs i hoʻomaʻemaʻe ʻia - e like me ke kō, ke kanakē, a me ka berena keʻokeʻo - pono e lawa, keu hoʻi inā ʻoe e mālama kiʻekiʻe i kāu protein.

Inā ʻo ka pahuhopu ke lilo i ke kaupaona wikiwiki, hoʻemi kekahi poʻe i kā lākou lawe ʻana i ka waiū i 50 gram i kēlā me kēia lā. Hoʻokomo kēia i kou kino i ketosis, kahi mokuʻāina e hoʻomaka ai kou kino e puhi i nā momona e like me ka hoʻoliʻiliʻi o kāna wahie a me ka makemake nui.

ʻO nā papaʻai momona momona he nui nā pono olakino ʻē aʻe ma mua o ka lilo ʻana o ke kaupaona. ʻO kahi laʻana, hiki iā lākou ke hoʻomaikaʻi maikaʻi i ke olakino i ka poʻe me nā diabetic ʻano 2 (24).

Hōʻuluʻulu Manaʻo Ua hōʻike ʻia nā noiʻi
ʻoki kūpono loa i ka ʻoki ʻana i nā kinakea i ka hemo ʻana o ka momona i loko o ka ʻōpū
wahi, a puni nā meaola, a i ke akepaʻa.

4. ʻAi i nā meaʻai momona

ʻO ka pulupuluʻai ka mea nui o nā mea kanu kanu ʻole.

Hiki ke kōkua ka ʻai ʻana i ka puluniu me ka pohō kaumaha. Eia nō naʻe, he mea nui ke ʻano o ke olonā.

ʻIke ʻia he hopena ka hapanui o nā fibre soluble a me viscous i kou kaumaha. ʻO kēia nā olonā e nakinaki ai i ka wai a hana i kahi gel mānoanoa e "noho" i kou ʻōpū ().

Hiki i kēia gel ke hoʻolōʻihi i ka neʻe o ka meaʻai ma o kāu ʻōnaehana digestive. Hiki iā ia ke hoʻolohi i ka digestion a me ka absorption o nā meaola. ʻO ka hopena hopena kahi lōʻihi o ka piha a hoʻemi i ka makemake ().

Ua ʻike ʻia kahi noiʻi loiloi he 14 gram hou o ka fiber i kēlā lā i kēia lā e pili ana i ka hōʻemi 10% o ka lawe ʻana i ka kalori a me ka pohō kaumaha o kahi o 4.5 paona (2 kg) ma mua o 4 mau mahina ().

Ua hōʻike ʻia kahi noiʻi 5 mau makahiki e pili ana ka ʻai ʻana he 10 mau huna o ka pulupulu i hoʻoheheʻe ʻia i kēlā me kēia lā e pili ana i ka 3.7% hōʻemi i ka nui o nā momona o ka ʻōpū o ka ʻōpū.

Hōʻike kēia i ka fiber soluble e kūpono paha i ka hōʻemi ʻana i ka momona o ka ʻōpū weliweli.

ʻO ke ala ʻoi aku ka maikaʻi e loaʻa ai ka nui o ka fiber e ʻai i ka nui o nā mea kanu mea kanu, me nā mea kanu a me nā hua. ʻO nā legume kekahi kumu waiwai maikaʻi, a me kekahi mau cereala, e like me nā ʻoka holoʻokoʻa.

Hiki iā ʻoe ke hoʻāʻo i ka lawe ʻana i ka mea hoʻohui puluniu e like me glucomannan. ʻO kēia kekahi o nā fibre dietary viscous, a hōʻike nā haʻawina e hiki ke kōkua me ka pohō kaumaha (,).

He mea nui e kamaʻilio me kāu kauka olakino ma mua o ka hoʻolauna ʻana i kēia a i ʻole kekahi waihona i kāu regiment dietary.

Hōʻuluʻulu Manaʻo Aia kekahi mau hōʻike e
hiki ke alakaʻi i ka fiber dietable hiki ke hoʻemi ʻia i ka momona o ka ʻōpū. Pono kēia
hana i nā hoʻomaikaʻi nui i ke olakino metabolic a hoʻemi i ka makaʻu o kekahi mau maʻi.

5. Hoʻomaʻamaʻa pinepine

ʻO ka hoʻoikaika i waena o nā mea ʻoi loa e hiki iā ʻoe ke hana e hoʻonui i kou manawa o ke ola ʻana i ke ola olakino lōʻihi a me ka pale ʻana i nā maʻi.

ʻO ke kōkua ʻana e hōʻemi i ka momona o ka ʻōpū i waena o nā pono olakino kupaianaha o ka hoʻoikaika kino.

ʻAʻole ia he manaʻo e hana i nā hoʻoikaika ʻōpū, ʻoiai ka hōʻemi wahi - ka nalo ʻana o ka momona i hoʻokahi wahi - ʻaʻole hiki. I hoʻokahi o nā noi ʻana, he 6 mau pule o ka hoʻomaʻamaʻa wale ʻana i nā mākala o ka ʻōpū i loaʻa ʻole ka hopena i ka pōʻai pūhaka a i ka nui o nā momona i loko o ka ʻōpū o ka ʻōpū ().

ʻO ka hoʻomaʻamaʻa kaumaha a me ka hoʻoikaika ʻana i ka naʻau e hōʻemi i ka momona ma ke kino.

Hoʻomaʻamaʻa aerobic - e like me ka hele wāwae, ka holo ʻana, a me ka ʻauʻau ʻana - hiki ke ʻae i nā hōʻemi nui i ka momona o ka ʻōpū (,).

Ua ʻike ʻia kahi noiʻi ʻē aʻe i kāohi piha i ka poʻe mai ka loaʻa hou ʻana o ka momona o ka ʻōpū ma hope o ka lilo ʻana o ke kaumaha, e hōʻike ana he mea nui ka hoʻoikaika kino i ka wā o ka mālama ʻana i ke kaumaha.

Hiki i ka hoʻoikaika kino ke hoʻemi i ka mumū, hoʻohaʻahaʻa i nā pae kō kō, a me nā hoʻomaikaʻi ʻana i nā pilikia metabolic ʻē aʻe e pili ana i ka momona o ka ʻōpū.

Hōʻuluʻulu Manaʻo Hiki ke hoʻoikaika kino loa
maikaʻi no ka hōʻemi ʻana i ka momona o ka ʻōpū a me ka hāʻawi ʻana i nā keu olakino ʻē aʻe.

3 Nīnau e Hoʻoikaika iā Abs

6. E alualu i kāu laweʻai

ʻO ka hapa nui o ka poʻe ʻike ka mea nui āu e ʻai ai, akā ʻaʻole ʻike ka hapa nui i ka mea a lākou e ʻai nei.

Manaʻo paha kekahi e ʻai ana lākou i kahi protein kiʻekiʻe a i ʻole ka papaʻai momona haʻahaʻa, akā me ka mālama ʻole i ke ala, maʻalahi e hoʻonui a hoʻowahāwahā i ka lawe ʻana o ka meaʻai.

ʻO ka huli ʻana i ka lawe ʻana o ka meaʻai ʻaʻole ia he manaʻo e pono ke kaupaona a ana i nā mea āpau āu e ʻai ai. Hiki i ke kia ʻana i ka loaʻa ʻana i kēlā me kēia manawa no kekahi mau lā i ka lālani ke kōkua iā ʻoe e ʻike i nā wahi nui loa no ka loli.

Hiki i ka hoʻolālā ʻana i mua ke kōkua iā ʻoe e hoʻokō i nā pahuhopu kikoʻī, e like me ka hoʻoulu ʻana i kāu ʻai protein i 25-30% o nā calorie a i ʻole ke ʻoki ʻana i nā carbs maikaʻi ʻole.

E nānā i kēia mau ʻatikala ma aneʻi no ka calculator calorie a me ka papa inoa o nā pono hana pūnaewele me ka manuahi e nānā i ka mea āu e ʻai nei.

Ke laina lalo

Pili ka momona ʻōpū, a i ʻole ka momona o ka ʻōpū, i ka hoʻonui ʻia o ka makaʻu o kekahi mau maʻi.

Hiki i ka hapanui o ka poʻe ke hōʻemi i ko lākou momona momona ma o ka lawe ʻana i nā loli nohona nui, e like me ka ʻai ʻana i ka papaʻai olakino i piha me nā protein momona, nā mea kanu a me nā huaʻai, a me nā legume, a me ka hoʻoikaika mau ʻana

No nā ʻōlelo aʻoaʻo hou aʻe e pili ana i ka pohō kaumaha, e heluhelu e pili ana i nā hōʻike loiloi kaumaha kaumaha e pili ana i ka hōʻike ma aneʻi.