Nā Hōʻailona 9 ʻAʻole ʻoe e ʻai lawa

Anter

• 1. Nā pae ikehu haʻahaʻa
• 2. Lulu lauoho
• 3. Pololi Mau
• 4. Hiki ʻole ke hāpai
• 5. Nā pilikia hiamoe
• 6. Huhū
• 7. Manaʻo anuanu i nā manawa āpau
• 8. Konipōpō
• 9. Ka pīhoihoi
• Ka Laina Lalo

ʻO ka loaʻa ʻana a me ka mālama ʻana i ke kaupaona olakino hiki ke lilo i mea paʻakikī, keu hoʻi i kahi kaiāulu o kēia manawa kahi e loaʻa mau ai ka meaʻai.

Eia nō naʻe, ʻaʻole hiki ke hopohopo ka ʻai ʻole ʻana i ka nui o nā calorie, inā paha ma muli o ke kaohi ʻana i ka meaʻai me ka manaʻo ʻole, hōʻemi i ka makemake a i ʻole nā ​​kumu ʻē aʻe.

ʻO ka ʻoiaʻiʻo, ma lalo o ka ʻai ʻana ma ka manawa maʻamau hiki ke alakaʻi i kekahi mau pilikia olakino noʻonoʻo, kino a me ka naʻau. Eia nā hōʻailona 9 ʻaʻole lawa kāu ʻai.

1. Nā pae ikehu haʻahaʻa

ʻO nā Calories nā anakahi o ka ikehu e hoʻohana ai i kou kino e hana.

Ke ʻai ʻole ʻoe i ka nui o nā calorie, e luhi paha ʻoe i ka hapa nui o ka manawa.

ʻO ka helu o nā calorie e pono ai no kēia mau hana maʻamau i loko o kahi manawa o 24 mau hola i kapa ʻia i kāu helu metabolic hoʻomaha.

Loaʻa ka hapa nui o ka poʻe i ka nui o ka metabolic hoʻomaha i ʻoi aku ma mua o 1,000 calories i kēlā me kēia lā. Hiki i ka hoʻohui ʻana i ka hoʻoikaika kino ke hoʻonui i kāu mau pono i kēlā me kēia lā e kekahi 1000 mau kalori a ʻoi aʻe paha.

ʻOiai he mea nui ka hormones i ke kaulike o ka ikehu, ma ka maʻamau inā ʻoe e lawe i nā calorie hou aʻe ma mua o ka mea e pono ai, e mālama ʻoe i ka hapa nui o nā mea i momona. Inā ʻoe e ʻai i nā calorie ʻoi aku ka liʻiliʻi ma mua o ka mea e pono ai, e lilo ana kou kaona

ʻO ka kaohi ʻana i ka lawe ʻana ma lalo o ka 1000 mau calori i kēlā me kēia lā hiki ke hōʻemi i kāu helu metabolic a alakaʻi i ka luhi ʻoiai ʻaʻole ʻoe e lawe i ka nui o nā calories e kākoʻo i nā hana maʻamau e mālama iā ʻoe i ke ola.

Hoʻohui pū ʻia ka liʻiliʻi o ka ʻai ʻana i nā pae ikehu haʻahaʻa i ka poʻe ʻelemākule, nona ka ʻai e hoʻemi ai ma muli o ka hoʻoliʻiliʻi o ka makemake ().

Ua ʻike kekahi mau noiʻi ʻē aʻe i nā mea haʻuki wahine hiki ke luhi ke hele a haʻahaʻa ka calorie e kākoʻo i kahi pae kiʻekiʻe o ka hoʻoikaika kino. Kohu mea maʻamau kēia i nā haʻuki e hoʻokūkala i ka lahilahi, e like me nā haʻuki a me nā skating kiʻi (,).

Eia nō naʻe ʻo ka hana kino māmā e like me ka hele wāwae ʻana a i ʻole ke alapiʻi e hoʻonāukiuki ai iā ʻoe inā ʻoi aku ka haʻahaʻa o kāu calorie ma lalo o kāu mau pono.

ʻO ka ʻai ʻana i kekahi mau calorie hiki ke alakaʻi i ka luhi ma muli o ka lawa ʻole o ka ikehu e hoʻoikaika kino ai hana i ka neʻe ma mua o nā hana maʻamau.

2. Lulu lauoho

Hiki ke kaumaha loa ka lilo ʻana o ka lauoho.

ʻO ka maʻamau ka lilo ʻana o kekahi mau lauoho i kēlā me kēia lā. Eia nō naʻe, inā ʻoe e ʻike nei i ka hoʻonui ʻia o ka nui o ka lauoho e hōʻiliʻili ana i loko o kāu lauoho a i ʻole ka ʻauwai hoʻowahāwahā, he hōʻailona paha ia ʻaʻole lawa kāu ʻai ʻana.

Pono nā meaola he nui e mālama i ka ulu lauoho lauoho maʻamau.

ʻO ka lawa ʻole o ka lawe ʻana i nā calories, protein, biotin, hao a me nā meaola ʻē aʻe kahi kumu maʻamau o ka nalo ʻana o ka lauoho (,,,,).

ʻO ke kumu, inā ʻaʻole ʻoe e lawe i ka nui o nā calorie a me nā mea pono kī, e hoʻoneʻe kou kino i ke olakino o kou puʻuwai, lolo a me nā mea ʻē aʻe ma mua o ka ulu ʻana o ka lauoho.

Hiki ke hāʻule ka lauoho ma muli o ka lawa ʻole o ka lawe ʻana i nā calories, protein a me kekahi mau huaora a me nā minelala.

3. Pololi Mau

ʻO ka pōloli i nā manawa āpau kekahi o nā hōʻailona maopopo ʻole ʻaʻole ʻoe e ʻai i ka meaʻai.

Hōʻoia nā noiʻi e hoʻonui ka makemake a me ka ʻiʻina o ka meaʻai i ka pane i ka palena kalena nui ma muli o nā loli i nā pae o ka hormones e kāohi i ka pōloli a me ka piha (,,,).

Ua ukali ʻia kahi haʻawina ʻekolu mahina ma ka ʻiole i hānai ʻia i kahi papaʻai i loaʻa ka 40% ʻoi aku ka nui o nā calorie ma mua o ka maʻamau.

Ua ʻike ʻia ka emi ʻana o kā lākou pae o ka makemake-suppressing hormones leptin a me IGF-1 a ua hoʻonui nui ʻia nā hōʻailona pōloli ().

I nā kānaka, hiki i ke kaohi kalepona ke kumu i ka pōloli a me ka ʻiʻina o ka meaʻai i nā mea kaupaona a me nā mea kaumaha.

I ke aʻo ʻana i nā mākua he 58, ʻo ka ʻai ʻana i kahi papaʻai 40% -kīpī i hoʻonui ʻia i ka pōloli ma kahi o 18% ().

ʻO ka mea hou aʻe, ua hōʻike ʻia ka lawe ʻana o ka calorie haʻahaʻa e hoʻonui i ka hana ʻana o ka cortisol, kahi hōmona koʻikoʻi i hoʻopili ʻia i ka pōloli a hoʻonui i ka momona o ka ʻōpū (,).

ʻO ka mea nui, inā hāʻule ka nui o kāu calorie, e hoʻouna kou kino i nā hōʻailona e hoʻokau iā ʻoe e ʻai i mea e pale ai i ka wī.

Hiki i ka undereating ke hoʻoneʻe i nā hormonal e hoʻonui i ka pōloli i mea e uku ai i ka lawa ʻole o ka calorie a me ka momona o ka momona.

4. Hiki ʻole ke hāpai

Hoʻopilikia paha ka undereating me ka hiki i ka wahine ke hāpai.

Hana pū ka hypothalamus a me ka pituitary gland i loko o kou lolo e mālama i ke kaulike hormonal, me ke olakino hānau.

Loaʻa i ka hypothalamus nā hōʻailona mai kou kino e hōʻike iā ia ke pono e hoʻoponopono i nā pae hormone.

Ma muli o nā hōʻailona i loaʻa iā ia, hoʻopuka ka hypothalamus i nā homoni e hoʻoulu a pāpā paha i ka hana o ka estrogen, progesterone a me nā hormones ʻē aʻe e kāu pituitary gland.

Ua hōʻike ʻia ka noiʻi e maʻalahi ka maʻalahi o kēia ʻōnaehana i nā loli i ka lawe ʻana i ka calorie a me ke kaupaona ().

Ke hāʻule haʻahaʻa loa kāu ʻai a me kāu pākēneka momona momona o ke kino, emi paha nā hōʻailona, ​​alakaʻi i nā loli i ka nui o nā homone i hoʻokuʻu ʻia.

Me ka ʻole o ke kaulike kūpono o nā homone hānau, ʻaʻole hiki ke hāpai. ʻO ka hōʻailona mua o kēia ka hypothalamic amenorrhea, a i ʻole ka manawa menstrual no ʻekolu mau mahina a ʻoi paha ().

I kahi aʻo kahiko, i ka manawa o 36 mau wahine underweight me amenorrhea a infertility paha e pili ana i ka calorie restriction e hoʻonui i kā lākou lawe ʻana i ka calorie a loaʻa i ke kaumaha o ke kino kūpono, 90% i hoʻomaka i ka menstruating a 73% ua hāpai ().

Inā ʻoe e hoʻāʻo nei e hāpai, e nānā pono e hoʻopau i kahi papaʻai kūpono, calorie kūpono i mea e hōʻoia ai i ka hana hormonal kūpono a me kahi hāpai maikaʻi.

ʻO ka ʻai ʻana he kakaikahi loa nā calories e hiki ai ke hoʻohaunaele i nā hōʻailona hormonone reproductive, e alakaʻi ana i ka paʻakikī hāpai.

5. Nā pilikia hiamoe

Ua loaʻa ka hiamoe hiamoe e alakaʻi aku ai i ka pale ʻana o ka insulin a me ka loaʻa ʻana o ke kaumaha i nā hanana he nui ().

Eia hou, ʻoiai ʻo ka ʻai nui ʻana ke kumu o ka pilikia o ka hiamoe, ʻike ʻia hiki i ka make ʻana o ka make ʻana ke alakaʻi i nā pilikia hiamoe pū kekahi.

Ua hōʻike ʻia ka noiʻi holoholona a me nā kānaka i ka palena kaloli pae kiʻekiʻe e alakaʻi ai i nā hiamoe hiamoe a me ka hōʻemi ʻana o ka hiamoe nalu lohi, ʻo ia hoʻi ka hiamoe nui ().

I hoʻokahi o nā noi ʻana o nā haumāna o ke koleke 381, ua hoʻopili ka papaʻai papaʻai a me nā pilikia ʻai ʻē aʻe i ka maikaʻi o ka hiamoe maikaʻi a me ka naʻau haʻahaʻa ().

Ma kahi haʻawina liʻiliʻi ʻē aʻe o 10 mau wahine ʻōpio, ʻehā mau pule o ka make ʻana i ʻai e alakaʻi ai i ka paʻakikī paʻakikī e hiamoe a me ka hoʻemi ʻana i ka manawa o ka hiamoe nui ().

ʻO ka manaʻo e like me ka pōloli loa e hiamoe a i ʻole ala ʻana i ka pōloli nā hōʻailona nui ʻaʻole lawa ʻoe e ʻai.

Ua hoʻopili ʻia ka Undereating i ka hiamoe maikaʻi ʻole, me ka hiamoe lōʻihi ʻana a me ka hoʻolōʻihi ʻana i ka manawa i ka hiamoe nui.

6. Huhū

Inā ua hoʻomaka nā mea liʻiliʻi e hoʻokau iā ʻoe, hiki ke pili i ka ʻai ʻole ʻana.

ʻOiai, ʻo ka huhū kekahi o nā pilikia i ʻike ʻia e nā kāne ʻōpio i kaohi ʻia ka calorie ma ke ʻano he māhele o ka Hōʻike Hōʻikeʻike Minnesota Wī i ka wā o ke Kaua Honua II ().

Ua hoʻomohala kēia mau kāne i ka naʻau a me nā ʻōuli ʻē aʻe ʻoiai e ʻai ana i ka awelika o 1,800 calories i kēlā me kēia lā, i hoʻokaʻawale ʻia ma ke ʻano he "semi-pōloli" no kā lākou pono ponoʻī kalori. E haʻahaʻa paha kāu mau pono ponoʻī, ʻoiaʻiʻo.

Ua ʻike ʻia kahi noiʻi hou loa o nā haumāna o ke koleke a me ke kula kiʻekiʻe ʻo 413 i ka pili o ka ukiuki me ka ʻai ʻana a me ke kaohi ʻana i nā ʻano ʻai ().

E mālama i kou ʻano ma keel keu, mai waiho i kāu mau calorie e hāʻule haʻahaʻa loa.

ʻO ka lōʻihi o ka lawe ʻana o ka calorie haʻahaʻa a me nā ʻano ʻai palena palena e hoʻopili ʻia i ka huhū a me ka naʻau.

7. Manaʻo anuanu i nā manawa āpau

Inā ʻoe e anuanu mau, ʻaʻole ʻai ka lawa ʻana i ke kumu ke kumu.

Pono i kou kino e puhi i kekahi helu o nā calorie i mea e hana ai i ka wela a mālama i kahi mahana olakino a ʻoluʻolu hoʻi o ke kino.

I ka ʻoiaʻiʻo, ua hōʻike ʻia nā kaohi kalena akahai e hoʻohaʻahaʻa i ke ana wela o ke kino.

I loko o kahi makahiki ʻeono makahiki i hoʻomalu ʻia o 72 mau mākua waena, ʻo ka poʻe i ʻai i ka awelika o 1,769 calories i kēlā me kēia lā, ua haʻahaʻa ka mahana o ke kino ma mua o nā hui i hoʻopau i ka 2,300-2,900 calories, me ka nānā ʻole i ka hoʻoikaika kino ().

I kahi kaʻawale kaʻana o ka like like, ua ʻike ka hui i kaupalena ʻia ka calorie i ka emi ʻana o ka T3 thyroid hormone pae, akā ʻaʻole i loaʻa i nā hui ʻē aʻe. ʻO T3 kahi hōmona kōkua e mālama i ka mahana o ke kino, i waena o nā hana ʻē aʻe ().

Ma kahi noiʻi ʻē aʻe o nā wahine momona he 15, ua emi nā pae T3 e like me 66% i loko o kahi mau pule ʻewalu pule kahi i hoʻopau ai nā wahine i nā 400 calories wale nō i kēlā me kēia lā ().

Ma ke ʻano holoʻokoʻa, ʻoi aku ka nui o ka ʻoki ʻana i nā calorie, ʻo ke anuanu āu e ʻike ai.

ʻO ka ʻai ʻana i kekahi mau calorie hiki ke alakaʻi i kahi hōʻemi o ka mahana o ke kino, a ma muli paha o kekahi hapa i nā pae haʻahaʻa o ka T3 thyroid hormone.

8. Konipōpō

Hiki ke pili i ka neʻe ʻana o ka ʻōpū me ka lawa ʻole o ka lawe ʻana o ka calorie.

ʻAʻole kēia he mea kupanaha, ʻoiai ʻo ka ʻai ʻana i nā meaʻai liʻiliʻi e hopena ai ka liʻiliʻi o ka ʻōpala i kāu wahi digestive.

Hoʻohālikelike ʻia ka paʻa paʻa ʻana he ʻekolu a ʻoi iki paha o ka neʻe ʻana o ka ʻōpū i kēlā me kēia pule a i ʻole he mau kūleʻa paʻakikī a paʻakikī e hele. He mea maʻamau kēia i ka poʻe ʻelemākule a hiki ke hoʻonui ʻia e ka ʻai maikaʻi ʻole.

ʻO kahi haʻawina liʻiliʻi o 18 mau mākua ʻoi aku ka nui i ʻike pinepine ʻia ka paʻa paʻa ʻana i ka poʻe i hoʻopau ʻole i ka nui o nā calories. He ʻoiaʻiʻo kēia inā loaʻa iā lākou ka nui o ka fiber, manaʻo pinepine ʻia ka mea nui loa no ka hana pono o ke ʻōpū ().

ʻO kaʻai ʻana a me ka ʻai ʻana i ka meaʻai liʻiliʻi he kumu ia no ka constipation i ka poʻe ʻōpio ma muli o ka lohi o ka nui o ka metabolic.

I ke aʻo ʻana o 301 mau makahiki wahine i ke koleke, ʻo ka poʻe dieters koʻikoʻi loa ka loaʻa ʻana o ka constipation a me nā pilikia digestive ().

Inā loaʻa iā ʻoe nā pilikia me ka hana mau, he mea nui e nānā i ka nui o nā meaʻai āu e ʻai nei a loiloi inā lawa paha ʻoe.

Hiki i ka make ʻana a me ka ʻai ʻana ma lalo ke ʻai i ka constipation, ma muli o ka liʻiliʻi o ka huahana neoneo e hana ai i ka noho a me ka neʻe lohi o ka meaʻai ma o ka digestive tract.

9. Ka pīhoihoi

ʻOiai ʻo kaʻai ʻana iā ia iho ke alakaʻi i ka huhū, hiki i ka hopohopo maoli ke kū i ka pane ʻana i ka lawe ʻana o ka calorie haʻahaʻa loa.

I loko o kahi noiʻi nui o nā ʻōpio 2,500 Australia, 62% o ka poʻe i hoʻonohonoho ʻia ma ke ʻano he "dieters loa" i hōʻike i nā kiʻekiʻe kiʻekiʻe o ke kaumaha a me ka hopohopo ().

Ua ʻike ʻia kekahi ʻano hopohopo i ka poʻe momona o ka poʻe e ʻai i nā papa haʻahaʻa haʻahaʻa loa.

I loko o kahi noiʻi i hoʻomalu ʻia o 67 mau mea momona i ʻai i 400 a i ʻole 800 mau calorie i kēlā me kēia lā no hoʻokahi a ʻekolu paha mahina, ma kahi o 20% o ka poʻe i nā hui ʻelua i hōʻike i ka hoʻonui ʻana i ka hopohopo ().

I mea e hōʻemi ai i ka hopohopo ʻoiai e hoʻāʻo nei e lilo i ka paona, e ʻike pono i ka ʻai ʻana i ka nui o nā calorie a me ka ʻai ʻana i ka papaʻai olakino i hoʻopili ʻia me nā iʻa momona momona e hōʻoia i ka loaʻa ʻana iā ʻoe o ka omega-3 fatty acid, i mea e kōkua ai i ka hōʻemi ʻana i ka hopohopo ().

Hiki ke alakaʻi i ka calorie haʻahaʻa haʻahaʻa i ke ʻano o ka naʻau, ka hopohopo a me ke kaumaha i nā ʻōpio a me nā mākua.

Ka Laina Lalo

ʻOiai ʻo ka ʻai nui ʻana e hoʻonui ai i ka pilikia o ka hoʻomohala ʻana i nā pilikia olakino, hiki i ka ʻai ʻana ke lilo i pilikia.

He ʻoiaʻiʻo nō kēia me ke kaohi ʻana o ka kalori a koʻikoʻi paha. Akā, no ka lilo ʻana o ke kaupaona me ka hoʻomau ʻole, e hōʻoia e ʻai ma lalo o 1,200 mau calorie i kēlā me kēia lā.

Hoʻohui ʻia, e nānā pono i kēia mau hōʻailona 9 e pono ai ka nui o nā meaʻai ma mua o kāu e lawe nei.