Puhi ʻoe i nā calorie hou aku i kāu kau?

Anter

• ʻO ke kuni ʻana i nā calorie i kou wā
• Pehea e pili ana i ka hebedoma a i ʻole ʻelua ma mua?
• E hoʻomaʻamaʻa ana ʻoiai i kāu wā e puhi ai i nā calorie hou aku?
• Inā ʻaʻole, no ke aha lā ʻoe e wī ai?
• Nā ʻōuli ʻē aʻe
• Nā ʻōlelo aʻoaʻo no ka hana ʻana i ka wī o ka wā
• Ke laina lalo

ʻAʻole paha mākou e haʻi aku iā ʻoe he ʻoi aku ka nui o ka nui o ka menstrual cycle ma mua o kou manawa. ʻO ia kahi pōʻai i luna a i lalo o nā homone, nā manaʻo, a me nā ʻōuli i loaʻa nā hopena ʻaoʻao ma mua o ke kahe ʻana o ke kahe.

ʻO kekahi o nā lono i lono ʻia i manaʻo ʻia e hana ʻia ʻo ia ke kuni i kou kino i nā calorie hou aku i ka wā hoʻomaha i kou wā i kou wā. E hoʻomau i ka heluhelu e ʻike inā he ʻoiaʻiʻo kēia.

ʻO ke kuni ʻana i nā calorie i kou wā

ʻAʻole i loaʻa i nā kānaka noiʻi ke kuni mau nei ʻoe i nā mea ʻoi aku ka nui ma kou manawa. ʻO ka hapa nui o nā haʻawina e pili ana i kēia kumuhana hoʻohana i nā liʻiliʻi liʻiliʻi, no laila paʻakikī e ʻōlelo inā heʻoiaʻiʻo nā hopena.

ʻIke ʻia he loli ka nui o ka nui o ka nui o ka metabolabolic (RMR) ma waena o ka menstrual cycle. Ua ʻike lākou i ka nui o ka loli o nā loli i kā lākou RMR - ma kahi o 10 pākēneka. ʻAʻole i loli iki nā wahine ʻē aʻe, i kekahi manawa ma kahi o 1.7 pākēneka.

ʻO kēia ke kumu o ka puhi ʻana i ka calorie i kahi manawa e hilinaʻi maoli ʻia i ke kanaka. Hiki paha i kekahi poʻe ke puhi i nā mea ʻoi aku ka nui akā ʻaʻohe o nā mea ʻokoʻa i ka nui o ka nui o nā calorie i puhi ʻia.

Pehea e pili ana i ka hebedoma a i ʻole ʻelua ma mua?

ʻO kahi noiʻi noiʻi ʻē aʻe i paʻi ʻia ma Ke kaʻina hana o ka Nutrition Society i loaʻa i nā wahine he RMR kiʻekiʻe aʻe ma ka pae luteal o kā lākou menstrual cycle. ʻO kēia ka manawa ma waena o ka ovulation a ke hoʻomaka ke kanaka i ko lākou menstrual period hou.

Hōʻike kekahi mea noiʻi e hoʻonui paha ʻo RMR i ka wā o ka hoʻoipoipo ponoʻī. ʻO kēia ke hoʻokuʻu i kou kino i kahi hua manu no ka hiki ke hoʻohua.

"Hoʻololi ka nui o ka nui o ka metabolic ma luna o ka menstrual cycle a piʻi i luna no kekahi mau lā i ka wā o ka hoʻohālikelike ʻana," wahi a Melinda Manore, PhD, RD, Emeritus Professor of Nutrite ma Oregon State University. "ʻO ka mea i ʻōlelo, hoʻoponopono ke kino i kēia mau hoʻololi liʻiliʻi i RMR a ʻaʻole e loli ke kaupaona i ka wā o ka pōʻaiapuni, koe wale no ka paʻa ʻana o ka wai i hiki ke hana."

Eia naʻe, ua ʻōlelo ʻo Manore he mea liʻiliʻi loa nā loli ʻaʻole ʻoe i loaʻa i kahi koina nui o ka calorie.

E hoʻomaʻamaʻa ana ʻoiai i kāu wā e puhi ai i nā calorie hou aku?

ʻOiai ʻoe e hoʻoikaika mau i kēlā me kēia manawa, ʻaʻohe ʻikepili e hōʻike i ka hoʻoikaika ʻana ʻoiai ʻoe ma kāu manawa ke hoʻā i nā calorie hou aku. Akā ʻo ka hoʻoikaika ʻana e hoʻomaikaʻi iā ʻoe i ke kino ke hele ʻoe i kou wā ma ka hōʻemi ʻana i nā ʻōuli e like me ka cramping a me ka ʻehaʻeha.

Inā ʻaʻole, no ke aha lā ʻoe e wī ai?

ʻO kahi noiʻi i paʻi ʻia i ka European Journal of Nutrition loaʻa ka hoʻonui o ka makemake i ka pule ma mua o kou wā.

"Ua ʻike mākou he nui ka piʻina o ka ʻiʻina o ka meaʻai a me ka lawe ʻana o ka protein, ʻo ia hoʻi ka lawe ʻana o nā protein holoholona, ​​i ka manawa o ka luteal o ke kaapuni, ʻo ia ka pule hope loa ma mua o ka hoʻomaka ʻana o kāu wā aʻe," wahi a Sunni Mumford, PhD, ka Earl Stadtman Nānā i ka lālā Epidemiology o Intramural Population Health Research ma nā National Institutes of Health a me ka mea kākau noiʻi.

Ua ʻike ʻia kahi noiʻi ma 2010 i nā wahine me ka maʻi ʻōnaehana prenstrual (PMDD) ʻoi aku ka makemake i nā mea momona momona a momona i ka wā luteal ma mua o nā wahine i loaʻa ʻole ka maʻi.

ʻO PMDD kahi ʻano e hoʻonāukiuki i ka huhū nui, ke kaumaha, a me nā ʻōuli ʻē aʻe ma mua pono o kou manawa.

ʻO nā kumu ua pōloli ʻoe ma mua o kou wā he hapa kino a ʻāpana psychological kekahi.

ʻO ka mea mua, hiki i nā mea momona momona a momona ke hoʻomāʻona i ka pono o ka naʻau ke hoʻololi i nā hormona e hōʻoluʻolu ʻoe.

Pili kekahi kumu i ke ola. Makemake paha kou kino i kēia mau meaʻai ma ke ʻano he pale i kou kino a hāʻawi iā ʻoe i ka ikaika e pono ai.

Nā ʻōuli ʻē aʻe

Ua loaʻa i nā kānaka noiʻi nā ʻōuli ʻē aʻe i hiki ke hopena ma ke ʻano he hopena o ka loli ʻana i nā pae o ka hormone i ke kaʻina o ka menstrual. Pākuʻi ʻia kēia mau mea:

• ʻO kahi noiʻi i paʻi ʻia i loko o ka puke pai ʻOihana Ola & Hana ua ʻike ʻia ka ʻike nui ʻana o nā wahine i ka pilau i ka waenakonu o kā lākou kaʻina luteal.
• ʻO kahi noiʻi i paʻi ʻia i loko o ka puke pai Psychology ua loaʻa nā wahine e hoʻonui i ke kālā i ka helehelena a me nā mea hoʻonaninani ʻoiai lākou e hoʻoipoipo.

Nā ʻōlelo aʻoaʻo no ka hana ʻana i ka wī o ka wā

Ke makemake nei ʻoe i nā meaʻai momona a momona paha, hiki i kāu pōʻai menstrual ke kumu kūpono. ʻO ka maʻamau, hiki i kahi liʻiliʻi o kēia mau meaʻai ke kinai i ka ʻiʻini. ʻO kahi ʻāpana kokoleka pouli a i ʻole ʻekolu mau fries paha kāu e pono ai.

"[E hoʻāʻo] e koho i nā mea olakino olakino a me nā mea ʻē aʻe," paipai ʻo Mumford. "No laila, e hele i kahi lawelawe i nā hua e kōkua i ke kaua i nā kuko a i ʻole nā ​​pahū hua palaoa a i ʻole nā ​​nati no nā kuko paʻakai."

Nā ʻanuʻu ʻē aʻe e komo pū:

• ʻai liʻiliʻi, ʻai mau pinepine
• ka loaʻa ʻana o kahi meaʻai māmā waiwai pūmua me kekahi mau kālake, e like me ka hapalua o ka sandwich turkey, ka hapalua o kahi ʻeke palaoa āpau me ka waiūpaka, a i ʻole nā ​​cubes o ka tī me ka ʻāpana almond
• hoʻoikaika kino, hele wāwae, a neʻe paha
• noho hydrated me ka nui o ka wai

Ke laina lalo

Ua loaʻa nā noiʻi i nā loli i RMR i ka wā o ka menstrual cycle akā ua kaupalena ʻia nā hopena, kūlike ʻole, a hilinaʻi nui ʻia i ke kanaka. Loaʻa paha iā ʻoe kahi RMR kiʻekiʻe aʻe i ka wā o ka luteal ma mua o kou wā.

ʻO ka maʻamau, ʻaʻole lawa nā loli i ka nui o ka metabolic e hoʻonui ai i ka puhi ʻana i ka calorie a i ʻole koi aku i ka nui o ka ʻai calorie. Eia kekahi, makemake nui kekahi poʻe a i ʻole ka pōloli i kēia manawa, i hoʻoliʻiliʻi paha i ka hoʻonui iki ʻana.