6 mau ala e hele hewa nei kāu papaʻai me kāu metabolism

Anter

• Kuhi Metabolism: ʻAi ʻana i ka ʻaina kakahiaka hewa ʻole
• Kuhi Metabolism: Skimping
• ma ka Protein
• Mistake Metabolism: ʻAi liʻiliʻi e lilo i ke kaumaha
• ʻO ka hewa o ka metabolism: inu
• Diet Soda
• Hewa Metabolism: ʻAʻole
• Holoi Hana
• ʻO ka hewa o ka Metabolism: Hoʻomaʻemaʻe
• Nānā no

Ma laila ʻoe e hoʻoikaika nui nei e hoʻemi i nā paona: hoʻopaʻa i kou ʻōpū i ka hale haʻuki, ʻoki i nā calorie, ʻai ʻana i nā mea kanu hou aʻe, malia paha e hoʻāʻo i kahi hoʻomaʻemaʻe. A ʻoiai hiki iā ʻoe ke ʻimi i ka poʻe loea e paipai i kēia mau hoʻoikaika ʻana a pau, e hōʻino paha kāu hoʻolālā i kāu mau pahuhopu kaumaha.

Ma ke ʻano he contradictory a exasperating paha me he mea lā, hiki i kekahi mau hewaʻai maʻamau ke hoʻopili i kāu metabolism, kāu umu o loko e hoʻāhu nei i nā calorie 24/7, inā ʻoe e lele nei i ka papa wili a i ʻole e noho ana ma kāu derriere i mua o ke kīwī. ʻAʻole ia he manaʻo e haʻalele ʻoe i kou lālā gym a hele e kūʻai i hoʻokahi pint o nā kokoleka kokoleka. E hoʻomau i ka hana a hoʻomau i ka nalowale me kēia mau hoʻoponopono maʻalahi.

Kuhi Metabolism: ʻAi ʻana i ka ʻaina kakahiaka hewa ʻole

Ua haʻi pinepine ʻia iā ʻoe i kēlā poʻe e ʻai nei i ka pāʻina o ke kakahiaka e loaʻa i nā pūhaka liʻiliʻi, akā ʻike kekahi i ka ʻaihue ʻana i ka ʻaina i mea e pōloli ai lākou. Inā hiki iā ʻoe ke pili, ʻo ia paha ka "ʻaina kakahiaka maikaʻi" āu e ʻai nei-e like me ka cereal a me nā huaʻai-he nui nā kalapona, e koi ana iā ʻoe e ʻai nui ma hope.

"Ke loaʻa iā ʻoe kahi metabolism lohi, he hōʻailona pinepine ia e loaʻa iā ʻoe kahi kūʻē i ka insulin-ua paʻakikī kou kino i ka hoʻoneʻe ʻana i ke kō mai kou kahawai koko i loko o kāu mau wahie no ka wahie, a inā ʻaʻole pono ia, pōloli ʻoe. inā ʻaʻole ʻoe ma ke kino," wahi a Caroline Cederquist, MD, he loea i ka meaʻai a me ka metabolism a me ka luna lapaʻau o BistroMD, kahi papahana hāʻawi meaʻai pūnaewele. ʻIke ʻia kēia ma hope o kou ala ʻana. I ke kakahiaka, ʻai nui nā pae o ka insulin i kahi pāʻina momona kiʻekiʻe, a piʻi hou ka insulin, a laila wikiwiki nā ihu, a haʻalele iā ʻoe i ke awakea.

ʻO ka hopena: E hoʻohui i kēlā mau kalapona me ka protein e kōkua i ka hoʻohaʻahaʻa i ka pane o ke kō koko. E noʻonoʻo i 30 grams o ka protein (kahi kīʻaha o ka paʻakai a i ʻole ʻelua hua manu a me kahi pahu o ka yogurt Greek momona haʻahaʻa) a ma kahi o 20 a 30 grams o nā kalapona (he maiʻa liʻiliʻi, kahi ʻāpana nui o ka toast, a i ʻole he ʻeke oatmeal maʻemaʻe koke. ).

Kuhi Metabolism: Skimping

ma ka Protein

I ka lā a pau ke hele nei kou kino i kahi hana i kapa ʻia ka turnover o ka protein, e haki pinepine ana i kāna mau mākala ponoʻī. Maʻamau maʻamau, akā ʻaʻole nui nā wahine e ʻai i ka protein (i loaʻa nā amino acid, ka "ʻai" nui no nā mākala), i mea e pale ai i kēia hopena a mālama pono i ka momona. ʻAʻole maikaʻi ma muli o ka nui o nāʻiʻo i loaʻa iā ʻoe, ʻo ka nui o nā calorie āu e kuni nei no ka mea āu e hana nei.

ʻO ka hopena: ʻO ka RDA no ka protein no nā wahine he 45 a 50 gram, akā ua ʻōlelo ʻo Kauka Cederquist e waiho ana i nā wahine i ka hemahema a ʻaʻole hiki ke mālama i kā lākou metabolism i ka maikaʻi a hoʻomaʻamaʻa i nā momona o ke kino. E hōʻoia e kiʻi i ka 30 gram (ma kahi o 4 auneke o ka moa) i ka ʻaina kakahiaka, ʻaina awakea, a me ka ʻaina awakea, a 10 a 15 mau kalama i nā meaʻai māmā.

Mistake Metabolism: ʻAi liʻiliʻi e lilo i ke kaumaha

ʻAe, pono ʻoe e ʻokiʻoki i nā calories e komo i kahi liʻiliʻi liʻiliʻi. Akā i ka emi ʻana o ka helu ma ka pālākiō, hiki i kāu metabolism ke lawe i kahi luʻu no nā kumu ʻelua: ʻO ka mea mua, ʻoiai he momona kekahi o ke kaumaha, ʻo kekahi ka ʻiʻo hoʻoheheʻe calorie. ʻO ka lua, "he kaumaha" ʻoluʻolu "kou kino no ka mea ua hoʻomaka mua ʻia mākou e hakakā i ka wī. I ka lilo ʻana o ka paona, hoʻāʻo kou kino e kau i nā calori i mea e hoʻi ai ʻoe i kāu laina kumu," wahi a Robert ʻO Yanagisawa, MD, ka luna o ka Polokalamu Hoʻolaha Uila Kaumaha i ka mauna ma Sinai. E pōloli paha ʻoe i kou kino e hoʻāʻo iā ʻoe e hoʻi i kāu kiko i hoʻonohonoho ʻia. Laki e hoʻihoʻi mālie kou kino i kou kaupaona i kahi laina hou, hoʻohui ʻo Dr. Yanagisawa.

ʻO ka hopena: Aia a hiki i kou kino ke ho'ōki i ka sabotaging i kāu mau hoʻoikaika paona, ʻo ka mea nui loa āu e hana ai, ʻo ia ka hoʻouka ʻana i nā huaʻai a me nā mea kanu. Ke hana nei kāu ʻōnaehana GI i nā hola e wāwahi iā lākou (e hoʻomālamalama ana i kekahi mau keu keu), akā ʻo ka mea nui loa, he ala maikaʻi lākou e hakakā ai i kēia pōloli keu ma o ka hoʻopiha ʻana iā ʻoe me ka pulina haʻahaʻa. E hoʻouka i ka hapalua o kāu pāʻai me nā hua i kēlā me kēia pāʻina a ʻai i ka salakeke me ka vinaigrette ma mua a ma hope paha o ka ʻaina ahiahi. Hoʻomaʻalohi ka saladi i kāu wikiwiki ʻai, e hāʻawi ana i nā homone anti-pōloli i ka 20 a i ka 30 mau minuke e pono ai lākou e kīkiʻi i mea e māʻona ai ʻoe a ʻai iki i kāu pāʻina-a i ʻole hiki ke pale aku i ka mea ʻono ma hope, wahi a Scott Isaacs, MD, a ka loea metabolism a me ka mea kākau o Paʻi i ka ʻai nui i kēia manawa!

ʻO ka hewa o ka metabolism: inu

Diet Soda

He wili ʻino ia o ka hopena i hiki i kahi mea ʻaʻohe kalori ke kipaku iā ʻoe i waho. "Hōʻike nā haʻawina e hoʻonāukiuki ke kō kōkō i nā pane hormonal like a me nā metabolic o ke kō maoli," wahi a Kauka Cederquist. Ke ʻai nei ʻoe i ka mea hoʻonanea hoʻopunipuni, nā mea loaʻa i kou lolo a me ka ʻōpū e wana i ka loaʻa ʻana o nā calorie mai ke kō; i ka pane, hoʻokuʻu i kou kino i ka momona-mālama hormone insulina.

ʻO ka hopena: "E kiola i nā mea me ka ʻole calorie a hoʻomaka i ka ʻai ʻana i ka meaʻai maoli," wahi a Kauka Cederquist. Makemake ʻoe e ʻoki loa i ka sodaʻai, akā inā ʻoe he ʻekolu kēpau-lā-lā gal a ʻaʻole makemake ʻoe e haʻalele i ke kuhukukū anuanu, e hoʻomaka me ka ʻoki ʻana i kahi hiki i hoʻokahi hiki a ʻai mau i nā mea inu me ka ʻai. "Ma ia ala e loaʻa ai i kou kino nā calorie i manaʻo ʻia, no laila he emi ka pane o ka insulin," wehewehe ʻo Kauka Cederquist.

Hewa Metabolism: ʻAʻole

Holoi Hana

ʻAʻole nā ​​pesticides he poʻe pepehi kanaka make wale nō, he mea hōʻoki pū kekahi ia i ka endocrine. Ma muli o ka mālama ʻana o ka ʻōnaehana endocrine i ka metabolism, hiki i ka ʻike ʻana i kekahi mau mea kemika ke hoʻonui i ka makemake, hoʻoulu i ka momona momona, a hoʻoulu i ka metabolism lohi, wahi a Kauka Isaacs. ʻO ke koena pesticide ma nā huahana (a me nā ʻōpala ʻeke a lākou i hele mai ai) hiki ke hoʻolei i kāu mau pae hormonone a alakaʻi i ka kaupaona.

ʻO ka hopena: E hoʻomau i ka ʻai ʻana i kēlā mau huaʻai a me nā mea ʻai, akā e hoʻoikaika i ka holoi ʻana i nā mea āpau, ʻo ke kāwili ʻia o ka saladi "holoi mua" a me nā meaʻai āu e ʻai ʻole ai i ka ʻili, e like me nā cantaloupes a me nā avocadoes. Manaʻo ʻo Kauka Isaacs e hoʻoheheʻe ʻia i loko o kahi pola wai nui no hoʻokahi a ʻelua mau minuke, a laila holoi ʻia ma lalo o ka wai kahe. E hoʻohana i kahi pulupulu palupalu e holoi i ka citrus a me nā meaʻai ʻē aʻe me ka ʻili paʻakikī.

ʻO ka hewa o ka Metabolism: Hoʻomaʻemaʻe

Inā hoʻokahi mea e pili ana i ka hoʻokē ʻai wai, e lilo koke ʻoe i ke kaumaha. Akā ʻo ka hapa nui o kēlā mau wai-a me nā mākala mākala, wahi a Kauka Cederquist. Hiki paha iā ʻoe ke koho i hea mākou e hele ai me kēia: Ke hōʻole ʻoe i kou kino i nā meaʻai e pono ai ma ka ʻai ʻana i ka liʻiliʻi loa o nā calorie a me ka lawa ʻole o ka protein, e wāwahi kou kino i ka ʻiʻo ʻiʻo. "I ka hopena, e hoʻihoʻi hou ʻoe i kēlā kaumaha ke hoʻomaka ʻoe e ʻai hou a ʻoi aku paha ma muli o ka nalowale ʻana o ka ʻiʻo nui," wahi āna. Hiki i kekahi mau hoʻomaʻemaʻe ke ʻekolu pule a i ʻole hoʻokahi mahina, akā ʻekolu lā wale nō ka manawa e hōʻino ai i kāu metabolism. ʻAe.

ʻO ka hopena: E haʻalele loa i ka hoʻomaʻemaʻe.

Nānā no