He maikaʻi ʻole ke nalo wikiwiki ʻana?
Anter
- He aha ka mea e noʻonoʻo ai i ka lilo o ke kaupaona wikiwiki?
- Hiki iā ʻoe ke mālama i ka lilo o ke kaupaona wikiwiki?
- Nā Pilikia o ka Lilo ʻana i ke Kaumaha me ka wikiwiki
- Lilo Oe i Muscle
- Hiki iā ia ke hoʻolohi i kāu metabolism
- Hiki iā ia ke kumu i nā hemahema Nutritional
- Hiki iā Gallstones ke hana
- Nā ʻaoʻao ʻē aʻe
- Nā ʻōlelo aʻoaʻo e kōkua iā ʻoe e lilo i ka kaumaha ma ke kūlana olakino
- Ka Laina Lalo
He mea maʻamau ka makemake e lilo i ke kaupaona i ka wikiwiki i hiki.
Akā ua haʻi ʻia paha iā ʻoe e ʻoi aku ka maikaʻi o ka lilo ʻana o ke kaupaona i kahi wikiwiki, kūmau.
ʻO ia no ka mea ʻo ka hapa nui o nā noiʻi e hōʻike ana i ka poʻe e lilo lohi ana i ka paona ka mea ʻoi aku ka lōʻihi o ka lōʻihi. ʻO ka lilo ʻana o ke kaupaona me ka lohi hoʻi e hele mai me ka liʻiliʻi o nā pilikia olakino (1,,).
Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi i hala koke aku nei ʻo ke kaupaona wikiwiki ʻana e like me ka maikaʻi a me ka palekana e like me ka lohi o ke kaupaona (4,).
No laila he maikaʻi ʻole anei iā ʻoe e lilo i ka wikiwiki? Ua ʻeli kēia ʻatikala i ka noiʻi e wehe i ka ʻoiaʻiʻo.
He aha ka mea e noʻonoʻo ai i ka lilo o ke kaupaona wikiwiki?
Wahi a nā loea he nui, ʻo ka lilo ʻana o 1-2 paona (0.45-0.9 kg) i kēlā me kēia pule he helu olakino a palekana hoʻi ia (1,,).
ʻO ka lilo ʻana ma mua o ka mea i manaʻo ʻia he wikiwiki loa a hiki iā ʻoe ke makaʻu i nā pilikia olakino he nui, e like me ka nalo ʻana o nāʻiʻo, nā pōhaku, nā hemahema o ka meaʻai a me ke kulu o ka metabolism (4,, 8)
ʻO nā ala maʻamau a ka poʻe e hoʻāʻo nei e lilo i ka wikiwiki me ka hoʻoikaika nui ʻana, a me ka ukali ʻana i kahi "diet crash" a i ʻole kahi papa calorie haʻahaʻa loa ma lalo o 800 mau calorie i kēlā me kēia lā.
Makemake pinepine ka poʻe i ke koho o ka ʻai ʻana i ka papa ʻaina haʻahaʻa haʻahaʻa loa, ʻoiai ʻoi aku ka maʻalahi o ka lilo o ke kaupaona ma o ka papaʻai ma mua o ka hoʻoikaika kino ().
Eia nō naʻe, inā ʻoe e hoʻomaka wale nei i kahi papaʻai a hoʻolālā hoʻolālā paha, a laila e lilo paha ʻoe ma mua o 2 paona (0.9 kg) i kāu pule mua.
No kēia wā kau mua, he mea maʻamau ke kaupaona wikiwiki wikiwiki ʻana. ʻO ke kaupaona āu i nalo i kēia manawa ua kapa ʻia ia he "kaona wai."
Ke hoʻopau ʻoe i nā calori heʻuʻuku ma mua o ka puhi ʻana o kou kino, hoʻomaka kou kino e komo i loko o kāna hale kūʻai o ka ikehu, i ʻike ʻia ʻo glycogen. Hoʻopili ʻia ka glycogen i kou kino i ka wai, no laila ke kuni ʻoe i ka glycogen no ka wahie, hoʻokuʻu pū ke kino i kēlā wai (,).
ʻO kēia ke kumu e ʻike ai ʻoe i kahi hāʻule nui o ke kaupaona i kāu pule mua. I ka manawa e hoʻohana ai kou kino i kāna mau hale kūʻai glycogen, pono e hoʻokūpaʻa i kou paona kaumaha ma 1-2 paona (0.45-0.9 kg) i kēlā me kēia pule.
Hōʻuluʻulu Manaʻo: Wahi a nā poʻe loea, ʻo ka lilo ʻana o 1-2 paona (0.45-0.9 kg) i kēlā me kēia pule he helu olakino a palekana ia, ʻoiai ʻo ka lilo ʻana o nā mea i ʻoi aku i kēia ka mea i manaʻo ʻia he wikiwiki loa. Eia nō naʻe, lilo paha ʻoe i nā mea hou aʻe i kāu hebedoma mua o kahi hoʻolālā hoʻoikaika kino a papaʻai paha.
Hiki iā ʻoe ke mālama i ka lilo o ke kaupaona wikiwiki?
ʻO ka lilo ʻana o ka paona ka hapalua wale nō o ke kaua. ʻO ka ʻaʻa maoli ka mālama ʻana iā ia no ka maikaʻi.
ʻO ka hapa nui o ka poʻe e ukali nei i ka papaʻai e loaʻa hou ka hapalua o ke kaumaha a lākou i lilo ai ma hope o hoʻokahi makahiki wale nō. ʻOi aku ka maikaʻi loa, kokoke i kēlā me kēia e ukali i kahi papaʻai e loaʻa hou nā kaumaha a lākou i lilo ai ma hope o 3-5 mau makahiki (,,).
ʻO ia ke kumu e ʻōlelo pinepine ai ka poʻe loea i ka nalo ʻana o ke kaupaona i ka wikiwiki a paʻa. Hōʻike ka hapa nui o nā noiʻi i ka poʻe i lilo i ka paona i ka lohi akā ʻo ka wikiwiki mau ka mālama ʻana iā ia i ka wā lōʻihi (,, 17).
Eia kekahi, nā hoʻolālā e paipai i ka lohi o ke kaupaona hōʻemi kōkua mau ʻana iā ʻoe e kūkulu i nā ʻano hana olakino e like me ka ʻai ʻana i nā hua a me nā mea ʻai a me ka inu ʻana i nā mea inu kō. Hiki i nā hana e like me kēia ke kōkua iā ʻoe e mālama i ke kaupaona mai ka wā lōʻihi (,,,).
Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi ʻana e like paha ka maikaʻi o ka pohō kaumaha me ka lohi o ke kaupaona ʻana, ʻoiai no ka wā lōʻihi (4,).
I hoʻokahi noi, ua ukali nā poʻe 103 i ka papaʻai hōʻemi wikiwiki wikiwiki no 12 mau pule, ʻoiai he 97 ka poʻe i ukali i kahi papa lohi lohi akā hoʻomau paʻa no 36 mau pule.
Ma kahi kokoke i 3 mau makahiki ma hope mai, aneane 70% o ka poʻe i nā hui ʻelua i loaʻa hou ke kaumaha a lākou i lilo. ʻO ka manaʻo o kēia ua like ka maikaʻi o nā papaʻai ʻelua i ka hopena ().
ʻOiai ua ʻike ʻia kēia mau noiʻi ua like ka maikaʻi o ka loiloi wikiwiki me ka lohi akā ke kūpaʻa mau ʻana o ka paona holoʻokoʻa, ʻaʻole paha e loaʻa i kahi kanaka ma ka home nā hopena like.
ʻO nā poʻe i nā hui kaupaona wikiwiki wikiwiki i kākoʻo mai nā kauka a me nā dietitians i ka wā o ka hōʻemi kaumaha a me nā mālama ʻana i ke kaumaha. Hōʻike ka noiʻi i ka loaʻa ʻana o ke kākoʻo mai kahi ʻoihana olakino hiki ke hoʻomaikaʻi i kou kūlana o ka kūleʻa kaumaha kaumaha lōʻihi (,).
Eia kekahi, hoʻāʻo nā kauka a me nā mea hānai e hoʻoliʻiliʻi i nā pilikia olakino e hiki mai ana me ka ʻai ʻana i kekahi mau calorie. ʻO kēia mau pilikia me ka pohō o nā mākala, nā hemahema o ka meaʻai a me nā gallstones.
ʻO ka poʻe e hoʻāʻo wale i kēia mau papa ʻaina e ʻoi aku ka nui o ka pilikia o kēia mau ʻano olakino.
I ka pōkole, hiki paha iā ʻoe ke lilo i ka kaumaha a mālama iā ia e ka lohi o ke kaumaha. E kōkua kēia ala iā ʻoe e kūkulu i nā ʻano hana olakino e mālama ai i ke kaupaona, a ʻoi aku ka palekana o ka hana ʻana ma mua o ke kaupaona wikiwiki ʻana, keu hoʻi inā ʻaʻole ʻoe ke kākoʻo o kahi ʻoihana olakino.
Hōʻuluʻulu Manaʻo: Hōʻike ka hapanui o ka noiʻi he maʻalahi ka mālama ʻana i ke kaupaona lohi ma mua o ka lōʻihi. Kōkua ia iā ʻoe e hoʻomohala i nā ʻano ʻai olakino a ʻoi aku ka nui o nā pilikia olakino ma mua o ka pohō wikiwiki.Nā Pilikia o ka Lilo ʻana i ke Kaumaha me ka wikiwiki
ʻOiai e hoʻowalewale nei e hoʻāʻo a lilo i ka wikiwiki me ka wikiwiki, ʻaʻole ia e paipai pinepine ʻia.
ʻO nā papaʻai e hāpai i ka hōʻemi wikiwiki wikiwiki ʻana he haʻahaʻa loa ia i nā calories a me nā meaola. Hiki paha iā ʻoe ke makaʻu i nā pilikia olakino he nui, keu hoʻi inā ʻoe e ukali i kahi papaʻai hōʻemi wikiwiki i nā pule he nui.
Eia kekahi mau pilikia o ka lilo ʻana o ke kaumaha me ka wikiwiki loa.
Lilo Oe i Muscle
ʻO ka lilo ʻana o ke kaupaona ʻaʻole like ia me ka nalo ʻana o ka momona.
ʻOiai ʻo ka papaʻai calorie haʻahaʻa loa e kōkua iā ʻoe e lilo i ke kaupaona me ka wikiwiki, ʻo ka nui o ke kaumaha āu e nalowale nei mai ka mākala a me ka wai (4,).
I hoʻokahi o nā noi ʻana, kau nā kānaka noiʻi he 25 mau kānaka ma ka papa ʻaina haʻahaʻa haʻahaʻa loa o 500 mau calorie i kēlā me kēia lā no 5 mau pule. Hoʻokomo pū lākou i nā poʻe 22 ma ka papa haʻahaʻa calorie o 1,250 calories i kēlā me kēia lā no 12 mau pule.
Ma hope o ke aʻo ʻana, ua ʻike nā kānaka noiʻi ua lilo nā hui like like ʻole i ka nui o ke kaupaona. Eia naʻe, ua nalo ka poʻe i ukali i ka papa calorie haʻahaʻa loa ma mua o ʻeono mau manawa i ʻoi aku ka nui o nā mākala e like me nā mea ma ka papa haʻahaʻa calorie (4).
Hiki iā ia ke hoʻolohi i kāu metabolism
ʻO ka lilo ʻana o ke kaumaha me ka wikiwiki e hoʻolohi ai i kāu metabolism.
Hoʻoholo kāu metabolism i ka nui o nā calorie āu e kuni ai i kēlā me kēia lā. ʻO kahi metabolism lohi e hōʻaiʻē i nā calori liʻiliʻi i kēlā me kēia lā ().
Ua ʻike ʻia kekahi mau noiʻi ʻana i ka lilo ʻana o ke kaupaona me ka wikiwiki ma ka ʻai ʻana i nā calorie ʻuʻuku e hoʻonāukiuki iā ʻoe i 23% mau calori i kēlā me kēia lā (,).
ʻElua mau kumu e hāʻule ai ka metabolism ma ka papa haʻahaʻa haʻahaʻa haʻahaʻa he nalowale o nā mākala a hāʻule i loko o nā homone e hoʻoponopono i kāu metabolism, e like me ka thyroid hormone (,).
Minamina, lōʻihi paha kēia kulu o ka metabolism ma hope o ka pau ʻana o ka make ʻana ().
Hiki iā ia ke kumu i nā hemahema Nutritional
Inā ʻaʻole ʻoe e ʻai i ka nui o nā calorie i nā manawa āpau, makaʻu paha ʻoe i ka nele i ka meaʻai.
ʻO kēia no ka mea paʻakikī e hoʻopau i ka nui o nā meaola nui e like me ka hao, folate a me ka huaora B12 ma ka papa haʻahaʻa haʻahaʻa.
Ma lalo iho nei kekahi mau hopena o ka hemahema o ka meaʻai.
- Ka lauoho lauoho: Ke ʻai ʻoe he kakaikahi loa, ʻaʻole lawa paha ka momona o kou kino e kākoʻo i ka ulu ʻana o ka lauoho, a he kumu ia e lilo ai ka lauoho i ().
- Ka luhi nui loa: ʻAʻole paha ʻoe e lawa ka hao, vitamini B12 a me folate ma kahi papaʻai haʻahaʻa haʻahaʻa, e hoʻokau ai iā ʻoe i ka luhi loa a me ka anemia (,).
- Hana maikaʻi ʻole maikaʻi ʻole: ʻO ka lawa ʻole o ka nui o nā calorie a me nā mea momona e hoʻonāwaliwali paha i kāu ʻōnaehana pale a hoʻonui i kou makaʻi i nā maʻi (, 34).
- Nā iwi palupalu a palupalu: Hoʻokumu ʻia paha e alack o ka wikamina D, calcium a me ka phosphorus i ka papaʻai (,).
ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke hōʻalo i kahi hemahema o ka meaʻai ma ka ʻai ʻana i kahi papaʻai piha i nā meaʻai āpau ʻole i mālama ʻia. Loaʻa i loko o kēia mau meaʻai nā ʻoi aku ka nui o nā kolamu no ka gram a ke hoʻopiha nei hoʻi, i hiki ke kōkua iā ʻoe e lilo i ka paona ().
Hiki iā Gallstones ke hana
ʻO nā pōhaku he mau ʻāpana paʻakikī o nā mea i hana i loko o ka gallbladder. Hiki iā lākou ke lilo i hopena ʻehaʻeha o ka lilo ʻana o ke kaumaha me ka wikiwiki (8,,).
ʻO ka maʻamau, hoʻokuʻu kāu gallbladder i nā wai digestive e wāwahi i nā meaʻai momona i hiki ke ʻai ʻia.Inā ʻaʻole ʻoe e ʻai nui i ka meaʻai a laila ʻaʻole pono i kāu gallbladder e hoʻokuʻu i nā wai digestive (40).
Hiki ke hana i nā Gallstones ke noho nā mea o loko o ka wai digestive no kekahi manawa a loaʻa ka manawa e hui pū ai.
Hiki i nā pōhaku ke paʻa i loko o ka hāmama o ka gallbladder a hana i ka hoʻouka pōhaku. ʻO kēia ke kumu o ka ʻehaʻeha a me ka huhū ʻole (40).
Nā ʻaoʻao ʻē aʻe
ʻO ka lilo ʻana o ke kaupaona me ka wikiwiki ma ka "diet crash" a i ʻole ka pāʻina calorie haʻahaʻa loa e hoʻopili ʻia i nā hopena ʻē aʻe, e like me (,):
- Pololi
- Ka luhi
- Huhū
- Ke anu anuanu
- Pākuʻi kaʻiʻo
- Puʻupuʻu
- Ka paʻa paʻa a i ʻole ka palahī
- Make wai
Nā ʻōlelo aʻoaʻo e kōkua iā ʻoe e lilo i ka kaumaha ma ke kūlana olakino
ʻOiai ʻaʻole maikaʻi ke kani o ke kaupaona lohi, nui nā mea hiki iā ʻoe ke hana e kōkua i ka wikiwiki i ke kaʻina hana.
Eia kekahi mau ʻōlelo aʻoaʻo e kōkua ai iā ʻoe e lilo i ka paona i kahi helu olakino.
- E ʻai hou i nā protein: Hiki i kahi papaʻai protein kiʻekiʻe ke kōkua i ka hoʻonui ʻana i kāu metabolism, e mālama iā ʻoe no ka lōʻihi a mālama i kou nui muscle (43,,).
- E ʻokiʻoki i ke kō a me nā starches: Hōʻike ka noiʻi e hōʻike i ka poʻe e ukali i ka papaʻai low-carb lilo i ka nui o ke kaupaona. ʻO ke oki ʻana i ke kō a me nā starches kōkua iā ʻoe e hōʻemi i kāu lawe ʻana i ka waiū (46,).
- E ʻai lohi: ʻO ke kolo ʻana i kāu meaʻai ka mea hiki ke kōkua iā ʻoe e hōʻona no ka mea ʻoi aku ka lōʻihi a ʻai i ka liʻiliʻi o ka meaʻai (, 49).
- Inu i ke kī ʻōmaʻomaʻo a i ʻole tī tī: Ua hōʻike ʻia ka noiʻi ʻana i ka inu ʻana i ka tī ʻōmaʻomaʻo e hoʻonui ai i kāu metabolism e 4-5%, a hoʻonui paha i ka momona momona a 17% (,,).
- E hoʻomaha nui: Hiki i ka hiamoe ʻole ke hoʻonui i kāu mau pae o ka ghrelin, ka hōmona pōloli, a hoʻohaʻahaʻa i kāu mau leptin, ka hōmona piha. ʻO kēia ka mea hiki i ka hiamoe maikaʻi ʻole ke waiho iā ʻoe i ka pōloli, e paʻakikī ana e lilo i ka paona ().
- E hoʻāʻo i ka hoʻomaʻamaʻa kūʻē: Hiki ke hoʻomaʻamaʻa kūʻē a hāpai i nā kaupaona i ka hakakā ʻana i ka nalo ʻana o nā mākala a me ke kulu o ka metabolism e hiki ke hana me ka pohō kaumaha ().
- E hoʻāʻo i kahi hoʻoikaika ikaika kiʻekiʻe: ʻO ka hoʻomaʻamaʻa waena waena (HIIT) pili i ka pōkole, ikaika o ka hoʻoikaika kino. ʻAʻole like me ka hoʻoikaika kino aerobic, i ʻike ʻia ma ke ʻano he cardio, hoʻomau ʻo HIIT i ke kuni ʻana i nā mea loloa ma hope o kou hana ʻana (,).
- E ʻai i nā fiber i hoʻoheheʻe ʻia: Hōʻike ka noiʻi e hiki i ke fiber soluble ke kōkua iā ʻoe e puhi i ka momona, ʻo ia hoʻi ka momona o ka ʻōpū (,).
Ka Laina Lalo
Inā makemake ʻoe e lilo i kaupaona a kāpae aku iā ia, e noʻonoʻo e nalo iā ia ma ke ʻano lohi akā paʻa o 1-2 paona (0.45-0.9 kg) i kēlā me kēia pule.
Hōʻike ka noiʻi i ka lohi, ke kaupaona mau ʻana o ka paona maʻalahi e mālama i ka wā lōʻihi no ka mea ʻoi aku ka maikaʻi no ka hoʻomohala ʻana i nā ʻano hana olakino, a ʻoi aku ka palekana ma mua o ka hōʻemi kaumaha wikiwiki loa.
ʻO ka lilo ʻana o ke kaumaha me ka wikiwiki e hoʻonui paha i kou hopena o nā hopena ʻē aʻe e like me ka nalo ʻana o ka mākala, hoʻohaʻahaʻa haʻahaʻa, nā hemahema o nā mea momona, nā gallstones a me nā pilikia ʻē aʻe. Heʻoiaʻiʻo loa kēia inā e hoʻāʻo ʻoe e lilo i ka wikiwiki me ka ʻole o ke kākoʻo mai kahi ʻoihana olakino.
ʻOiai ʻaʻole kani paha ka lohi o ke kaupaona lohi e like me ka hōʻoluʻolu e like me ka wikiwiki o ke kaupaona, he nui nā ala e kōkua ai i ka wikiwiki me ka palekana. ʻO kahi laʻana, hiki iā ʻoe ke hoʻonui i kāu lawe ʻana i ka protein, ʻokiʻoki i ke kō a me nā starches, a inu hou i nā tī ʻōmaʻomaʻo.
Hoʻololi mālie i kāu ʻai ʻana a me nā ʻano hoʻoikaika kino e kōkua iā ʻoe e lilo i kaupaona a mālama iā ia i ka holo lōʻihi.
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