Pehea ka ʻiʻo a me ka momona i ke kaumaha?

Anter

• Hōʻike Overview
• Momona vs. mākala
• Nā pākēnaʻi Muscle a momona i loko o ke kino
• BMI a me nā mākala
• Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i ka nui o nā mākala
• Nā ʻōlelo aʻoaʻo no ka lilo ʻana o ka paona
• ʻO ka lawe lawe ʻana

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.

Hōʻike Overview

Ua lohe paha ʻoe i ke kaupaona ʻana o nā mākala ma mua o ka momona. Eia nō naʻe, e like me ka ʻepekema, kaupaona ʻia ka paona o nā mākala a me ka paona momona. ʻO kaʻokoʻa ma waena o nā mea ʻelua.

ʻElua mau mea i kaupaona like i hiki ke ʻokoʻa loa i ka nui. E lawe ana ka paona marshmallow i kahi ākea ma mua o ka paona kila.

Pēlā nō ia me ka momona a me nā mākala. ʻO ka paona momona he nui, fluffy, a e like me ka nui o kahi hua liʻiliʻi. ʻO ka paona o ka mākala paʻakikī, paʻa, a e like me ka nui o kahi tangerine.

Momona vs. mākala

ʻAʻole hana ʻia nā paona like. ʻO ka ʻoiaʻiʻo, ʻaʻole kuhi ke kino o kou kino i hōʻailona o ke ʻano o kou ʻano a i ʻole nā ​​pilikia olakino āu e kū ai.

Hiki i nā kānaka ʻokoʻa ke kaupaona i ka nui ke nānā aku i ka ʻokoʻa ke loaʻa i kahi pākēneka kiʻekiʻe o ka momona a ʻo ka lua i kahi pākēneka kiʻekiʻe o nā mākala.

ʻO kahi keu he 20 paona momona e hāʻawi iā ʻoe i ka helehelena palupalu, ʻoi aku ka liʻiliʻi o ke kani. Akā ʻoi aku ka nui o nā paona 20 o nāʻiʻo e nānā paʻa a kālai ʻia.

Mālama pū ka mākala i kahi hana ʻokoʻa ma mua o ka momona. Kōkua ka momona i ka insulate i ke kino a hei i ka wela o ke kino. Hoʻonui ka mākala i kāu metabolism. ʻO kēia ke kumu o ka nui o nāʻiʻo i loaʻa iā ʻoe, ʻo ka nui o nā calorie āu e kuni ai ke hoʻomaha ʻoe.

Nā pākēnaʻi Muscle a momona i loko o ke kino

ua ʻike ʻo ka poʻe me ka pākēneka ʻoi aku ka nui o ka momona o ke kino i loaʻa ka nui o ka make ma ka nui o ka make, me ka nānā ʻole i ko lākou kaupaona a i ʻole ka papa kuhikuhi kino (BMI).

Hoʻonui ka momona i kou manawa kūpono no ka hoʻomohala ʻana i nā kūlana e like me:

• hypertension
• diabetes
• maʻi maʻi puʻuwai

ʻO ka manaʻo o kēia me nā poʻe me ke kaumaha o ke kino haʻahaʻa akā ʻo ka lakio muscle-to-fat ratio maikaʻi ʻole ka hopohopo nui no nā kūlana pili i ka momona.

Ke mālama nei i kou pākēneka momona momona haʻahaʻa no ka pale ʻana i nā kūlana pili i ka momona.

ʻAʻole ia he manaʻo e kūkulu ʻoe i kahi nui loa o nā mākala. ʻOiai ʻaʻole maikaʻi ke olakino a ʻaʻole hiki ke loaʻa ka nui iā ʻoe, maikaʻi e hoʻoikaika no nā pahuhopu kūpono hou aʻe.

ʻOkoʻa iki nā pākēneka momona momona o ke kino. ʻO nā ʻōlelo aʻoaʻo aʻe, ma ka ʻoluʻolu a ke Kulanui ʻo Vanderbilt, ma muli o ke kāne a me nā makahiki a no loko mai o ke Kulanui ʻAmelika Hui Pū ʻIa Lapaʻau Lākina:

Hiki ke hoʻokaʻawale hou ʻia kēia mau mea e nā averika i ʻike ʻia ma waena o nā mea ʻaleʻale a me nā poʻe kūpono, awelika, a momona paha:

ʻO ka hoʻāʻo ʻana i kou kino momona ʻano paʻakikī.

Hāʻawi kekahi mau keʻena kino a me nā keʻena o nā kauka i nā mea hoʻāʻo loiloi kiʻekiʻe e hoʻohana i ka impelance bioelectric (BIA) e ʻike i nā huna momona. Aia kekahi mau unahi home hou e hoʻohana i ka ʻenehana e koho ai i ka pākēneka momona o ke kino.

Hiki ʻole kūpono ʻole kēia mau mea hana ana i kekahi manawa. Ma waho o nā kumu, e like me ka nui o ka wai āu e inu nei, hiki ke hoʻopili i nā hopena o kēia mau pono hana.

Hiki iā ʻoe ke loaʻa a kūʻai mai i kahi koho ākea o kēia mau unahi ma ka pūnaewele.

BMI a me nā mākala

ʻAʻole pili ka nui o ka mākala i kāu BMI. ʻO kou kaupaona a me kou kiʻekiʻe e hoʻoholo ai i kāu BMI, ʻaʻole i kāu ʻano kino. , eia nō naʻe, pili kūpono ka BMI i nā ana momona o ke kino.

Eia kekahi, pololei kēlā BMI i kahi wānana o nā hopena maʻi like ʻole - e like me ka maʻi diabetes a me ka hypertension - e like me nā ana pololei o ka hoʻohui kino.

Nā ʻōlelo aʻoaʻo no ka hoʻonui ʻana i ka nui o nā mākala

Inā makemake ʻoe e kūkulu i nā mākala wīwī a i ʻole e nui iki, e hoʻāʻo i kēia mau ʻōlelo aʻoaʻo.

• E hoʻomaʻamaʻa i nā hoʻomaʻamaʻa hoʻoikaika ikaika 3 a 4 mau lā i kēlā me kēia pule.
• Ma ka home, e hoʻohana i ka kaupaona o kou kino ponoʻī me nā pushups, pullups, a me nā squats.
• Hoʻohui i ka hoʻomaʻamaʻa ikaika i kāu hana cardio me nā hoʻomaʻamaʻa waena waena (HIIT) kiʻekiʻe.
• Mai makaʻu e kāohi iā ʻoe iho me nā kaupaona manuahi e ʻoi aku ana ke kaumaha.
• E noʻonoʻo e hana i kahi kau me kahi mea hoʻomaʻamaʻa pilikino e hiki ke hōʻike iā ʻoe pehea e hāpai ai me ka palekana a me ka maikaʻi.
• E noʻonoʻo i nā hana leʻaleʻa e kōkua iā ʻoe e kūkulu i nā mākala, e like me ka piʻi ʻana, yoga, a i ʻole paikikala.
• ʻAi i ka papaʻai protein kiʻekiʻe e hoʻoulu i kou ulu ʻana i nā mākala. Inā ʻoe e hoʻāʻo nei e hoʻonui nui, e hoʻonui i kāu ʻai ʻana i kēlā me kēia lā me nā proteine ​​wīwī e like me ka moa a me ka iʻa.

Nā ʻōlelo aʻoaʻo no ka lilo ʻana o ka paona

ʻO ka hōʻemi kino e pili ana i nā mea hou aʻe ma mua o ke kūkulu ʻana i nā mākala. Eia kekahi ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e lilo i ka paona:

• ʻAi i ka papaʻai kaulike i piha i nā meaʻai momona. ʻO ka lilo o ke kaupaona ʻaʻole wale no ka ʻoki ʻana i nā calorie. E pili ana hoʻi i ka ʻai ʻana i nā calorie kūpono. E hoʻonui i kāu lawe ʻana i nā hua, nā lau, a me nā protein momona e kōkua iā ʻoe e noʻonoʻo i ka lōʻihi. E hoʻemi a hōʻemi paha i nā calorie nele e like me ke kope kō a i ʻole nā ​​mea inu momona a me nā meaʻai māmā e hana nui ʻia e like me ka palaoa.
• Pale pale. E lilo i kaupaona, makemake ʻoe e ʻokiʻoki i nā calorie. Akā inā ʻoki ʻoe i nā calorie he nui loa, hiki i kou kino ke hele i kahi ʻano pōloli. Hiki i kēia ke hoʻolohi i kāu metabolism a me ka sabotage i kāu mau pahuhopu kaumaha.
• Ke kamaʻilio nei i nā pahuhopu, hoʻonohonoho i nā mea kūpono. Inā ʻaʻole i koi aku kāu kauka i ka mea ʻokoʻa, e hoʻoholo e lilo ʻole ma mua o hoʻokahi a ʻelua mau paona o ka pule.
• Hoʻomaʻamaʻa i kēlā me kēia lā. ʻAʻole pono i ka hoʻoikaika kino e hoʻopili mau i kahi kau wela nui. E haʻalele i ke kaʻa ʻōhua e kū mua kahi mau e hoʻohui i kekahi mau keu keu a i ʻole ke alapiʻi. Inā ʻoe e nānā kīwī i ka pō, hoʻāʻo e hāpai i nā kaupaona i nā wā pāʻoihana ma kahi o ka wikiwiki i hala ma mua o lākou a i ʻole ka hopu ʻana i kahi meaʻai māmā.
• Hōʻalo i ka pālākiō. I kekahi manawa noho i waho o ka pālākiō ke kōkua iā ʻoe e mālama i ke ala. ʻO ia no ka mea ʻaʻole ʻoe e ʻike i kēlā mau lā ke kaumaha keu wai ke nānā aku e like me ka loaʻa ʻana o ke kaupaona. Akā, e nānā i ka pili o kāu lole. ʻOi aku ka liʻiliʻi o kou mau lole wāwae ma ka pūhaka a me nā ʻūhā?
• Hana pū me kahi nutrististist. Inā ʻoe e ʻai nei i ke olakino a me ka hoʻoikaika kino akā ʻaʻole e lilo ka paona, e noʻonoʻo e hana me kahi nutristist. Hiki iā lākou ke kōkua i ka hoʻopili ʻana i kāu papaʻai a me nā nui o ka ʻāpana, kahi e kōkua ai i ke kīkī ʻana i kou pohō kaumaha.
• E kuapo Inā ʻai mau ʻoe i nā mea like a hana i ka hana like, e noʻonoʻo e hoʻololi. Hiki iā ia ke kōkua iā ʻoe e hōʻalo i ka plateaus weight loss a mālama iā ʻoe mai ka luhi ʻana.
• E kamaʻilio me ke kauka. Inā hopohopo ʻoe i kou kaupaona, e noʻonoʻo e kamaʻilio me kāu kauka. Hiki iā lākou ke kōkua iā ʻoe e hoʻonohonoho i nā pahu hopu kūpono a hana i kahi hoʻolālā pohō kaumaha.

ʻO ka lawe lawe ʻana

Inā loaʻa iā ʻoe kahi hana hoʻoikaika pono a me nā ʻano meaʻai olakino, mai hopohopo nui e pili ana i ka pālākiō.

Inā ua hāpai ʻoe i kāu pāʻani i kēia manawa a hopohopo no ka nalowale ʻole ʻana o ke kaupaona, e hoʻāʻo i kahi anakahi ʻokoʻa o ke ana.

Inā huhū kou palule a puni ka pūhaka a paʻa kou mau T-shirt i nā lima, a laila e lilo ana paha ʻoe i ka momona o ke kino a kūkulu i nā mākala.