Kāohi iā Midlife Weight Gain

Anter

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ʻOiai inā ʻaʻole ʻoe kokoke i ka menopause, aia paha ia i kou manaʻo. No nā mea kūʻai aku kaʻu he nui a ʻoi ma mua o 35 mau makahiki, e hopohopo nei i ka hopena o nā loli hormonal i ko lākou kinona a me nā paona. ʻO ka ʻoiaʻiʻo, menopause, a me ka perimenopause ma mua, hiki ke hōʻeha i kekahi hopena o kāu metabolism. Eia nō naʻe, ua ʻike wau i nā wahine he nui e kūleʻa ana i ka kaumaha i ka wā a ma hope o kēia hoʻololi ʻana o ke ola, a i kēia manawa ua paʻi ʻia kahi noiʻi hou i loko o ka Ka Nūpepa o ka Academy of Nutrition and Dietetics e hoʻomālamalama iki aʻe i ka mea e holo pono ai nā hoʻolālā.

I ke Kulanui o Pittsburg hoʻopaʻa, ua ʻimi nā kānaka noiʻi ma mua o 500 mau wahine post-menopausal no kekahi mau makahiki. Ma hope o ʻeono mahina, ua ʻike lākou he ʻehā mau ʻano kikoʻī i alakaʻi i ka pohō kaumaha: ʻai ʻana i nā mea ʻono a me nā meaʻai palai, inu liʻiliʻi i nā mea inu kō, ʻai i nā iʻa hou aʻe, a me ka ʻai ʻana i nā hale ʻaina me ka liʻiliʻi pinepine. Ma hope o ʻehā mau makahiki, hoʻomau ka pili ʻana o ka ʻai ʻana i nā mea ʻono liʻiliʻi a me nā mea inu kō ma ka hoʻoliʻiliʻi a me ka mālama ʻana. A i ka wā lōʻihi, ua ʻike ʻia ka ʻai ʻana i nā hua nui a me ka ʻai liʻiliʻi ʻana i ka ʻiʻo a me ka paʻakai i pili i ka kūleʻa o ke kaumaha.

ʻO ka nūhou nui e pili ana i kēia noiʻi ʻo ia nā ʻano hana like a hoʻāʻo a mākou i ʻike ai he maikaʻi ma mua o ke ola i hana e kākoʻo i ka pohō kaumaha ma hope o ka menopause. I nā huaʻōlelo ʻē aʻe, ʻaʻole pono ʻoe e hele i kahi papaʻai drastic a i ʻole manaʻo e make ʻoe e ulu ākea i kou ulu ʻana i ke akamai. A ʻaʻole kēia ka haʻawina mua e hōʻike ana e hiki ke hoʻokō ʻia ka pohō kaumaha o ka midlife.

Ua hahai ʻia kahi haʻawina ʻo Brigham Young ma kahi kokoke i 200 mau wāhine waena no ʻekolu makahiki a nānā i ka ʻike e pili ana i ko lākou olakino a me kā lākou mau ʻai. Ua ʻike nā ʻepekema ʻo ka poʻe i hana ʻole i ka loli o ka noʻonoʻo dietary he 138 pakeneka ka nui aʻe e kau i ke kaupaona, ma ka awelika kokoke i 7 paona. ʻO ke kala kālā ma ʻaneʻi ʻo ia ka mea e hoʻololi ai kāu mau maʻamau, no laila aia ka nui o ka mana i kou lima, a ʻo ia ka mana. ʻO ke kī e hoʻomaka i kēia manawa e pale i ka loaʻa ʻana o ke kaumaha i kou wā ʻelemakule a mālama i ka mālama ʻana i ke kaumaha ma hope o ke ola ʻoi aku ka weliweli. Eia nā hoʻolālā akamai ʻelima e nānā ai i kēia lā, a me nā ʻōlelo aʻoaʻo no ka hoʻokomo ʻana iā lākou i ka hana.

E kāpae i nā mea inu kō

Ke hoʻololi nei i hoʻokahi kēne o ka soda maʻamau i kēlā me kēia lā me ka wai e mālama iā ʻoe i ka ʻelima mau ʻeke kō he 4 paona i kēlā me kēia makahiki. Inā ʻaʻole ʻoe he peahi o ka wai maʻamau, e nānā i kaʻu pou i hala e pili ana pehea e jazz ai iā ia a no ke aha e koi ʻole ʻia ai ka soda soda.

Hoʻololi i nā kumuwaiwai o nā calorie i hoʻohui ʻia

Ua ʻike anei ʻoe hiki iā ʻoe ke ʻai i 1 kīʻaha (ka nui o ka baseball) o nā strawberry hou no ka helu like o nā calorie i ka 1 wale nō punetēpu (ka nui o kou manamana nui mai kahi e kūlou ai i ka piko) o ka jam strawberry? I nā manawa a pau i hiki iā ʻoe, koho i nā meaʻai hou, holoʻokoʻa ma mua o nā mana i hoʻoponopono ʻia.

E hoʻopiha i ka fiber

Hoʻopiha ʻo Fiber iā ʻoe, akā ʻaʻole hāʻawi ka fiber iā ia i kekahi mau calorie no ka mea ʻaʻole hiki i kou kino ke ʻānai a omo iā ia. Eia kekahi, ua ʻike ʻia kahi noiʻi Kelemania no kēlā me kēia gram o ka fiber a mākou e ʻai ai, hoʻopau mākou ma kahi o 7 mau calorie. ʻO ia ka ʻai ʻana i ka 35 gram o ka puluniu i kēlā me kēia lā hiki ke hōʻoki loa i ka 245 calories. ʻO nā kumuwaiwai maikaʻi loa nā huaʻai a me nā mea kanu me ka ʻili e ʻai ʻia a i ʻole nā ​​ʻanoʻano a i ʻole nā ​​mea me nā ʻūhā paʻakikī, a me nā pī, nā lihi, a me nā hua āpau e like me nā ʻoka, raiki ʻāhiu, a me nā popcorn pop.

E ʻai hou aku i nā meaʻai mea kanu

Ke hele nei i nā mea ʻai, ʻoiai he hapa manawa, hiki ke hāʻawi iā ʻoe i ka palena o ke kaumaha. E nānā i kaʻu pou i hala e pili ana i ka loulou a me nā dos a me nā hana ʻole no nā pāʻina ʻai.

E mālama i kahi puke pai

Ua loaʻa kahi noiʻi Kaiser Permanente i ka mālama ʻana i kahi diary meaʻai hiki ke pālua i nā hopena kaumaha. ʻO kahi kumu kūpono loa ka hapa nui o mākou e hoʻonui i ka nui o kā mākou hana, hoʻonui i ka meaʻai e pono ai, hoʻowahāwahā i ka nui o kā mākou ʻai, a komo i ka nui o ka ʻai noʻonoʻo ʻole. Ma kahi noiʻi ʻo Cornell, ua loaʻa i nā mea noiʻi kahi kiʻi paʻi kiʻi huna i nā kānaka ma kahi hale ʻaina Italia. I ka nīnau ʻana o ka poʻe ʻai i ka nui o ka ʻai a lākou e ʻai ai ʻelima mau minuke ma hope o ka pāʻina ʻana, 12 pākēneka i ʻōlelo ʻaʻole lākou i ʻai i kekahi a ʻo ke koena i ʻai i ka 30 pākēneka ma mua o kā lākou i manaʻo ai. Mālama ka puke moʻolelo iā ʻoe i ka ʻike a me ka ʻoiaʻiʻo, a hiki ke ʻae iā ʻoe e ʻike i nā hiʻohiʻona maikaʻi ʻole a hoʻololi iā lākou.

He aha kāu hana ma kēia kumuhana? Hopohopo paha ʻoe i ka loaʻa ʻana o ke kaumaha menopausal? A i ʻole ua hoʻokele ʻoe i kou kaupaona ma o kēia pae o ke ola? E ʻoluʻolu e tweet i kou mau manaʻo iā @cynthiasass a me @Shape_Magazine

ʻO Cynthia Sass kahi meaʻai meaʻai i hoʻopaʻa ʻia me nā kekelē master ma ka ʻepekema meaʻai a me ke olakino lehulehu. ʻIke pinepine ʻia ma ka kīwī lahui, ʻo ia kahi SHAPE e hāʻawi nei i ka mea hoʻoponopono a me ke kūkā nūhou no ka New York Rangers a me Tampa Bay Rays. ʻO kāna mea kūʻai aku hou loa o New York Times ʻo S.A.S.S! Oe iho Slim: Lanakila kuko, Drop Pounds a me nā Lose Inches.

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