6 Kahi kumu i manaʻo ʻole ʻia o ka hoʻoilo ke kaupaona

Anter

• ʻAi liʻiliʻi ʻoe i nā huaʻai a me nā meaʻai
• Nā Pōuliuli Nuuanu
• ʻO kāu Thermostat
• Make wai
• Nā mea inu ʻoluʻolu
• Hoʻomaʻamaʻa liʻiliʻi ʻoe
• Nānā no

Ua hala nā lā nui, a ke hoʻomau nei ʻoe (sorta) i kāu mau hoʻoholo olakino-no laila he aha me nā jeans paʻa? Ma waho aʻe o kēia mau 4 Sneaky Reasons No ke aha e loaʻa ai iā ʻoe ke kaumaha, hiki i nā wela koʻikoʻi o ka hoʻoilo ke hana nui i ke kumu ʻaʻole ʻoe e nalowale i kēlā mau paona keu. Ma hope o nā mea a pau, liʻiliʻi ka manawa o ka poʻe i ka hana ma waho a ʻoi aku ka manawa e noho mahana i loko. E paʻi i ka ulu ʻana o ke anuanu ma ka pale ʻana i kēia mau pahele.

ʻAi liʻiliʻi ʻoe i nā huaʻai a me nā meaʻai

Nā Kiʻi Corbis

ʻIke mākou ʻaʻole ʻoe e hele i ka hale kūʻai a noʻonoʻo ʻae-ʻāpala hou! Me nā mākeke mahiʻai he nui i pani ʻia a hiki i ka wā kupuna, ʻoi aku ka hoʻowalewale ʻia nā mea kāwili ʻia a me nā mea ʻai paʻakai ma mua o ka hua hou. "Akā ʻo ka hemahema micronutrient mai ka skimping i nā huaʻai a me nā mea ʻai e hōʻike iā ia iho me ka hoʻonui ʻana i ka pōloli mai ka makemake o kou kino i nā wikamina a me nā minelala," wahi a Scott Issacs, M.D., endocrinologist a me ka mea kākau o Pākuʻi i ka ʻai nui i kēia manawa!.

Kuʻi i ka puʻu: Hoʻomaopopo maikaʻi kou kino i nā meaʻai ma o ka meaʻai, no laila ke ʻai nei i ke ānuenue o nā hua a me nā mea ʻai e hōʻoia i ka loaʻa ʻana iā ʻoe nā mea maikaʻi āpau, i ʻōlelo ʻo Issacs. E kiʻi i nā mea hou i kēia manawa-ka ʻōpala hoʻoilo, nā hua citrus, nā lau ʻōmaʻomaʻo-no ka mea, ʻoi aku ka ʻono loa o nā hua i ka wā. Makemake i nā hua a i ʻole ke kulina ʻono? E koho iā lākou i ka ʻāpana pahu hau; ʻohi ʻia a hoʻopaʻa ʻia nā hua maloʻo i ka wā kiʻekiʻe a loaʻa nā meaʻai e like me ka mea hou. (E ho'āʻo i kēia 10 mau meaʻai, nā huaʻai, a me nā mea hou aʻe e kūʻai ai ma ka mākeke mahiʻai.)

Nā Pōuliuli Nuuanu

Nā Kiʻi Corbis

Hiki i nā lā pōkole a me nā manawa hau ke hana ʻoi aku ma mua o kou manaʻo ua paʻa ʻoe i loko o ke ana hau ʻeleʻele. ʻO ka emi ʻana o ka lā ka mea e hāʻule ai ka serotonin, a hiki ke hopena i ka Seasonal Affective Disorder. ʻO ka ʻoiaʻiʻo, ʻoi aku ka palua o ka manawa o nā wahine mai 20 a 40 paha makahiki e like me ka ʻike ʻia ʻana o nā kāne, a makemake ka poʻe me SAD i nā mea ʻaʻā a me nā mea ʻono e like me ka hāpai i ka manawa, e like me kahi noiʻi i Hoʻonaʻauao Kūikawā.

E kuʻi i ka puʻupuʻu: E hele i ka lā i loko o hoʻokahi hola o ka ala ʻana. ʻO ka hōʻike ʻana i ka mālamalama o ke kakahiaka-ʻoiai ke ao ka mea maikaʻi i ka hōʻemi ʻana i nā hōʻailona o SAD, e like me ka Mayo Clinic. E hana ʻelua ma luna o kou ʻano ma o ka hoʻopili ʻana a me ka holo ʻana i waho ma mua o ka hana, no ka mea, hoʻemi ka hoʻoikaika kino i nā hōʻailona depressive. A e kiʻi i nā meaʻai i loaʻa ka DHA-he ʻano omega-3 i loaʻa i ka salmon a me ka trout-e hiki ke hoʻemi i ke kaumaha, e like me kahi noiʻi ma Nūpepa no nā pilikia pili.

ʻO kāu Thermostat

Nā Kiʻi Corbis

Ke mālama nei ʻoe i kou home ma kahi wela 74 degere? Huli i lalo-puhi i kou kino i nā calorie hou aku ma o ka hoʻohana ʻana i ka ikehu e hoʻomehana ai. "Hoʻoikaika nā temps anuanu i ka momona momona-ke ʻano e hoʻāla i ka metabolism," i ʻōlelo ʻo Issacs. No laila inā ʻoe e hele ana mai kou home ʻoluʻolu i kāu kaʻa pumehana i kou keʻena wela, ʻaʻole ʻoe e wela i kou hiki.

E kuʻi i ka puʻupuʻu: ʻO ka hoʻohuli ʻana i kāu thermostat i lalo i kekahi mau degere ma lalo o kāu temp hoʻonohonoho maʻamau hiki ke unuhi i kahi ahi 100-calorie hou i ka lā, wahi a Issacs. Apo i ka haʻalulu no kekahi mau minuke i kēlā me kēia lā e hōʻā i ka puhi ʻana i ka calorie. E ho'āʻo e hele wāwae i kāu ʻīlio ma mua o ka hoʻokuʻu ʻana iā ia i loko o ka pā hale a i ʻole e pale aku i ka makemake e hoʻomaha i kāu kaʻa ma mua.

Make wai

Nā Kiʻi Corbis

Loaʻa iā ʻoe kahi ʻōmole wai i hoʻopili ʻia i kou lima i ke kauwela, akā pono ʻoe e like me ka nui i kēia manawa e hakakā ai i ka ea maloʻo anuanu. "Ma muli o ka maloʻo liʻiliʻi hiki ke hoʻohālike i ka manaʻo o ka pōloli, hiki iā ʻoe ke kiʻi i ka meaʻai inā he wai maoli ia e pono ai kou kino," wahi a Emily Dubyoski, R.D., he meaʻai ma Johns Hopkins Weight Management Center.

E kuʻi i ka puʻupuʻu: ʻO ka ʻōlelo aʻoaʻo nui he 91 auneke o nā wai i kēlā lā i kēia lā no nā wahine, ʻoi aku ka nui inā ʻoe e hoʻoikaika kino, wahi a Dubyoski. Inā loaʻa ka ʻiʻini, e piha i 8 auneke wai a kali i 10 mau minuke e hoʻoholo inā pōloli mau ʻoe, wahi āna. A e kiʻi i nā meaʻai i piha i ka wai nui ka wai-broth i hoʻokumu ʻia i nā sopa, nā huaʻai momona a me nā mea kanu e like me nā ʻāpala a me nā keleka, a me nā kī wela. Helu lākou i kāu quota wai i kēlā me kēia lā. (ʻO kēia mau mea ʻai wai Infused 8 no ka hoʻomaikaʻi ʻana i kāu H2O e kōkua pū kekahi iā ʻoe i ka hoʻonui ʻana i ka meaʻai.)

Nā mea inu ʻoluʻolu

Nā Kiʻi Corbis

ʻIke ʻoe ʻaʻole nā ​​meaʻai hōʻoluʻolu e like me ka mac a me ka tī e launa pono i ka pūhaka, akā hiki i nā mea inu mehana ke kī i ka pālākiō hoʻi, wahi a Hope Warshaw, RD, ka mea kākau o ʻAi i waho, ʻAi maikaʻi. ʻO ka mocha i kēlā lā i kēia lā e lele i kāu calorie i kēlā me kēia lā ma kahi o 300-hiki ke unuhi i kahi paona hou i kēlā me kēia pule (a me ka manaʻo e hoʻolilo ʻoe i nā mea hoʻowalewale i ka hale kūʻai kope!).

Kuʻi i ka puʻu: E paʻa me nā mea inu wela ʻaʻohe- a haʻahaʻa-calorie e like me ke kope a me ka lāʻau kī, a e kiaʻi i nā mea ʻono i hoʻohui ʻia, ʻoiai inā inu ʻoe ma mua o hoʻokahi kīʻaha i ka lā: 1 punetune meli e hoʻohui i 64 calories i kāu inu; hoʻohui nā syrups i hoʻāʻo ʻia i 60 mau pālolo. Ma mua o ka hoʻomaʻamaʻa ʻana i ka caffeine, e noʻonoʻo e hoʻololi i kāu kīʻaha ahiahi no ke kīʻaha moa a i ʻole ka sopa i hoʻokumu ʻia i ka ʻōmato-ʻaʻole i emi iho nā calorie ʻelua ma ke kīʻaha! (Makemake mākou i kēia mau mea inu wela 6 e hoʻomaʻamaʻa iā ʻoe i kēia hoʻoilo.)

Hoʻomaʻamaʻa liʻiliʻi ʻoe

Nā Kiʻi Corbis

ʻOiai ʻaʻole ʻoe e haʻalele i kahi hoʻomaʻamaʻa, ʻo ka moe ʻana i loko o ka hale ʻo ia ka mea e iho ai nā pae hana (unuhi: ʻoi aku Scandal marathon a me nā piʻi iki o ka hopena pule). Eia kekahi, me ke kau anu a me ka ma'i e holo piha ana, hiki ke hoolei ka manao ma lalo o ke aniau i ka hana ma'amau.

E kuʻi i ka puʻupuʻu: ʻO ka manawa kēia e hoʻopaʻa ai i kāu tracker aktibidad-aim e kiʻi i ka palena iki o 10000 mauʻanuʻu i ka lā. Apo i waho o nā haʻuki-sliding, skiing, a i ʻole ke kaua ʻana i ka pā hau me nā keiki-a i ʻole e haʻi iā ʻoe iho hiki iā ʻoe ke kahe wale i kāu hōʻike punahele ʻoiai e hele ana ma ka papa hana. A ʻike he mea maikaʻi ke hoʻoikaika kino inā he anuanu kou poʻo (e hōʻole i ka hana inā aia nā hōʻailona ma kou umauma), i ʻōlelo ʻo Issacs. I ka ʻoiaʻiʻo, hōʻike nā haʻawina i ka hoʻomeamea hoʻoikaika kino, jogging, yoga-hiki ke kōkua i kāu ʻōnaehana pale pale i nā maʻi bacteria a me nā maʻi viral. (Hou i ka ski? E hoʻāʻo i nā hoʻoikaika pono e hoʻomākaukau i kou kino no nā haʻuki hoʻoilo ma mua o kou pā ʻana i nā pali.)

Nānā no