Ehia mau manawa e pono ai wau e kaupaona iaʻu iho?

Anter

• Nā kōkua o ke kaupaona ʻana iā ʻoe iho pinepine
• ʻEhia mau manawa e kaupaona ai iā ʻoe iho inā e make ana i ka make
• I kēlā me kēia lā
• Pule Pule
• Mahina
• ʻAʻole loa
• Nā kumu e kaupaona ʻole ai iā ʻoe iho e like me ka pinepine
• ʻO ka manawa ʻoi loa o ka lā e kaupaona iā ʻoe iho
• Nā mea i hiki ke hoʻopili i kou kaumaha
• Nā pilikia o ke kaupaona ʻana iā ʻoe iho pinepine
• Ke laina lalo

Inā ʻoe e hoʻāʻo e nalo a mālama i ke kaupaona, pehea ka manawa e pono ai ke kaupaona iā ʻoe iho? ʻ saylelo kekahi e kaupaona i kēlā me kēia lā, ʻoiai e aʻo ana kekahi ʻaʻole e kaupaona iki.

Aia ia i kāu pahuhopu.

ke hehi ʻana i ka pālākiō i kēlā me kēia lā he kōkua kōkua maikaʻi inā ʻoe e hoʻāʻo nei e lilo i ka paona, akā makemake paha ʻoe e kaupaona iho iā ʻoe iho i ka manawa pinepine inā ʻoe e mālama nei i kāu kaupaona o kēia manawa.

ʻO ke kī i ke kaupaona ʻana iā ʻoe iho mai makaʻu i ka helu ma ka unahi. I kekahi manawa ke kau kaupaona ʻana iā ʻoe iho i kahi hopena maikaʻi ʻole i ka hilinaʻi iā ʻoe iho.

ʻOiai he mea kōkua ke ʻike i kou kaumaha o ke kino o kēia manawa, aia kekahi mau ala ʻē aʻe i hiki ai iā ʻoe ke ana i kou olakino holoʻokoʻa.

E kamaʻilio me kāu kauka e pili ana i kāu hopohopo kaumaha e pili ana a me nā ʻōlelo kaupaona kaumaha o kēia manawa no nā pahuhopu olakino like ʻole.

Nā kōkua o ke kaupaona ʻana iā ʻoe iho pinepine

E hehi paha ʻoe i ka pālākiō i kēlā me kēia manawa ke ʻike ʻoe i kāu kauka. Inā ʻike wale ʻoe i kāu kauka i hoʻokahi manawa i ka makahiki, ʻo ia hoʻi ʻaʻole ʻoe e ʻike i kāu kaupaona o kēia manawa.

ʻOi aku kou kaumaha ma mua o kahi helu. He hōʻailona ia o kou olakino holoʻokoʻa.

Hiki ke kōkua iā ʻoe iho ma ka home me kēia mau mea:

• Kaumaha emi
• loaʻa kaupaona
• mālama mālama kaumaha
• ke ʻimi nei i nā pilikia olakino e pili ana i ka loaʻa koke ʻana o ke kaupaona a me ka pohō, e like me nā pilikia thyroid

ʻEhia mau manawa e kaupaona ai iā ʻoe iho inā e make ana i ka make

ʻOiai e paipai ʻia he manaʻo nui kāu no kāu kaupaona o kēia manawa me ka nānā ʻole i kāu mau pahuhopu olakino, ka make ʻana a me ka pohō kaumaha e koi iā ʻoe e kaupaona pinepine iā ʻoe iho. ʻO kekahi o nā hana maʻamau e like me nā lā, nā pule, a me nā helu kaumaha.

I kēlā me kēia lā

Inā makemake ʻoe e lilo i ka paona, a laila pono ʻoe e kaupaona iā ʻoe iho i kēlā me kēia lā.

Ua ʻike kekahi i nā mākua i kaupaona iā lākou iho i kēlā me kēia lā i kūleʻa i ka lilo ʻana o ka paona. Hoʻokomo pū nā mea noiʻi like i nā ʻano hana hoʻoliʻiliʻi kaumaha hou, e like me nā pahu hopu pae a me ka papa calorie hōʻemi.

Ua alakaʻi kekahi i nā hopena like. Ua ʻike nā kānaka noiʻi ʻo ke kaupaona ʻana i kēlā me kēia lā ke alakaʻi i nā loli luhi lōʻihi.

Pule Pule

ʻOiai ke kākoʻo nei nā loea he nui i nā lā kaulike i kēlā me kēia lā, hiki iā ʻoe ke kaupaona iā ʻoe iho i hoʻokahi manawa wale nō i ka pule a ke hana nei i kāu pahuhopu.

Kōkua paha kēia hana ma hope o kou hiki ʻana i kāu pahuhopu kaumaha mua a ke hoʻololi nei i loko o ka manawa mālama. ʻO kēia ka manawa aia ʻoe ma ka no ka loaʻa hou ʻana o ke kaupaona.

Mahina

ʻO ke kaupaona ʻana i hoʻokahi manawa i ka mahina ʻoiai ʻoe e ʻai ana ʻaʻole pono. ʻAʻole ia e ʻae iā ʻoe i kahi manawa e hana ai i nā hoʻololi manawa i kāu ʻai ʻana a hoʻolālā hoʻolālā paha inā ʻaʻole e holo kekahi mea.

Eia naʻe, ʻoi aku ka maikaʻi o ke kaupaona ma ka mahina ma mua o ka ʻole.

ʻAʻole loa

ʻO kahi ala ʻē aʻe i ke ana ʻana i kou kau paona ʻaʻole e kaupaona iki. ʻOiai hiki ke kaupaona ka nui o nā mākala ma mua o ka momona o ke kino, manaʻo paha ia e like me ka holo ʻole inā ʻaʻole neʻe nā helu i ka unahi i lalo.

No laila, paipai kekahi mau loea i ka hilinaʻi i nā kiʻina ʻike hou aku o ka pohō kaumaha, e like me:

• ana leki kino
• pakeneka momona o ke kino
• ke noʻonoʻo nei i kou kiʻekiʻe a me ka iwi o ka iwi

Hiki iāʻoe ke ana i kāu mau hana hōʻemi kaumaha ma keʻano o kouʻaʻahu a me kou ikaika a me kou pae.

Nā kumu e kaupaona ʻole ai iā ʻoe iho e like me ka pinepine

ʻAʻole paha ʻoe e kaupaona iā ʻoe iho i nā manawa pinepine inā ʻaʻole ʻoe e hoʻāʻo e lilo i ka kaumaha. Hiki paha iā ʻoe ke ʻike he ʻoi aku paha kahi maikaʻi o ka pule a me ka mahina inā ʻoe e ʻimi nei no ka mālama ʻana i ke kaumaha a i ʻole ke hoʻāʻo nei e loaʻa kaupaona.

I kekahi mau hihia, ke kaupaona ʻana iā ʻoe iho pinepine hiki ke hoʻopili i kou olakino noʻonoʻo. Hiki iā ia ke hoʻonui i ke olakino noʻonoʻo a i ʻole nā ​​maʻi ʻai.

E kamaʻilio me kāu kauka e pili ana i ke kaupaona ʻana inā loaʻa iā ʻoe kahi mōʻaukala o:

• anorexia
• bulimia
• maʻi kīnā ʻole
• hopohopo
• kaumaha

ʻO ka manawa ʻoi loa o ka lā e kaupaona iā ʻoe iho

Hiki ke hoʻololi i kou kaumaha i ka lā holoʻokoʻa e pili ana i nā kumu he nui, e like me ka hydration, ka mea āu e ʻai ai, a me nā hormones.

No laila, ʻoi aku ka maikaʻi o ke kaupaona ʻana iā ʻoe iho i ka mea mua i ke kakahiaka.

Ke ana ʻoe i kou holomua, e ʻike pū ʻoe i ka loaʻa ʻana o nā hopena ʻoi aʻe ma ke kaupaona ʻana iā ʻoe iho i ka manawa like i kēlā me kēia lā.

Nā mea i hiki ke hoʻopili i kou kaumaha

He mea nui e ʻike he nui nā kumu i hiki ke hoʻopili i ka helu ma ka pālākiō i ʻaʻole pili i ka momona o ke kino.

He mea maʻamau nā haʻalulu kaumaha. Hiki paha iā ʻoe ke piʻi i lalo a i lalo paha kou kaumaha ma muli o nā kumu aʻe:

• menstruation
• hoʻomake wai
• loaʻa kaumaha wai
• kahi ʻai paʻakai a i ʻole paʻakai paʻakai kiʻekiʻe
• inu lama
• caffeine hokii (hana e like me diuretic)
• ka mea āu i ʻai ai i ka pō ma mua
• he papaʻai kiʻekiʻe-kalapona
• ʻai ʻana ma ka hopena pule
• hoʻoikaika kino
• nā kūlana olakino kumu

Nā pilikia o ke kaupaona ʻana iā ʻoe iho pinepine

ʻIke ka poʻe he nui i nā pōmaikaʻi e pili ana i ke kaupaona ʻana iā ia iho. ʻAʻole pōmaikaʻi ka poʻe he nui mai ke kaupaona ʻana iā ʻoe iho. I kekahi poʻe, hiki i ke kaupaona ʻana i kēlā me kēia lā ke alakaʻi i nā ʻano hana maikaʻi ʻole.

ʻO kekahi o nā kau kaupaona ʻana:

• e hoʻokē ʻai nei i ka hoʻāʻo e hoʻāʻo a hana i ka helu ma ka unahi e iho i lalo wikiwiki
• make kino e pau koke ai ke kaupaona
• "Hoʻopunipuni" i kāu puke pai meaʻai
• ʻahaʻaina binge
• hopohopo,, a i ʻole ʻelua mai ka ʻike ʻole ʻana i nā hopena āu e makemake ai
• kaumaha psychological

E hoʻomanaʻo e lawe ana i ka deficit o 3,500 calories e lilo i 1 paona momona o ke kino. No loko mai ia o kahi hui pū ʻana o nā calorie i hoʻohana ʻia i ka hoʻoikaika kino ʻana a me ka make ʻana hoʻi i ka make.

ʻO kēlā hana he manawa. ʻO ka wikiwiki iā ia me ka make ʻana o ka fad e waiho wale i kāu metabolism i ka mode wī a hoʻonui hou i kou kaumaha. ʻAʻole e haʻi ʻia, ʻaʻole paʻa ka make ʻana o ka make i ka wā lōʻihi.

Ke laina lalo

Ke kaupaona ʻana o kou kaupaona ʻana iā ʻoe iho ma ka hopena o kou olakino a me nā pahuhopu e hiki mai ana.

ʻO ka hana pinepine ʻana i ke kaupaona pono ʻana e hana ʻoi aku ka maikaʻi no ka poʻe e nānā ana e lilo i ka paona. Wahi a ka, hoʻomaka haʻahaʻa, e like me ka ʻimi ʻana i kahi hāʻule 5 a 10 pakeneka o ke kaupaona, hiki ke hoʻonui i kāu kūleʻa lōʻihi.

E hoʻomanaʻo i ke kaupaona ʻana iho i nā mea like ʻole no nā mea āpau. ʻAʻole wale ia ke ala o ke ana ʻana i kou olakino holoʻokoʻa.

E kamaʻilio me kāu kauka e pili ana i kāu pono pilikino olakino, a nīnau iā lākou e pili ana i kou kaupaona kūpono a pehea e hoʻokō ai i kahi ala olakino a hoʻomau.