9 Kumu e loaʻa ai paha ke kaumaha me ka manaʻo ʻole

Anter

• 1. ʻAi ʻoe i nā meaʻai i hana ʻia a nui loa
• 2. ʻAi nui ʻoe i ke kō
• 3. He ʻano noho kāu
• 4. Hoʻopili ʻoe i ka make ʻana o yo-yo
• 5. Loaʻa iā ʻoe kahi pilikia olakino i hōʻike ʻole ʻia
• 6. ʻAʻole lawa kou hiamoe
• 7. ʻAʻole ʻoe e ʻai i nā meaʻai āpau
• 8. Hoʻopilikia ʻia ʻoe
• 9. ʻAi ʻoe i ka nui o nā calorie
• Ke laina lalo

Hiki ke hoʻonāukiuki loa i ka loaʻa ʻana o ke kaumaha, keu hoʻi ke ʻike ʻole ʻoe i ke kumu.

ʻOiai ke pāʻani maʻamau ka hana nui loa i ka loaʻa ʻana o ke kaumaha, nā kumu ʻē aʻe - e like me ke koʻikoʻi a me ka nele o ka hiamoe - hiki ke hāʻawi pū kekahi.

Eia nā kumu 9 o ka loaʻa pono ʻole o ke kaupaona.

1. ʻAi ʻoe i nā meaʻai i hana ʻia a nui loa

Nui nā meaʻai olakino, e like me ka ʻoka, nā hua paʻahau, a me ka yogurt, hana liʻiliʻi ʻia.

Eia nō naʻe, nā meaʻai i hana nui ʻia, e like me nā cereala kō, nā mea ʻai wikiwiki, a me nā ʻaina awakea microwave, e hōʻiliʻili i nā mea hoʻopōʻino, a me nā kō, nā mea mālama, a me nā momona momona.

ʻO ka mea hou aku, hoʻopili nā noiʻi he nui i nā meaʻai i hana nui ʻia i ka hoʻonui ʻana i ke kaupaona, ma kahi o ka piʻi ʻana o nā helu momona ma United States a puni ka honua ().

ʻO kahi laʻana, kahi noiʻi 2019 ma 19,363 Kanaka makua ʻike i ka poʻe i ʻai i nā meaʻai i hana ʻia me ka nui loa o 32% ʻoi aku ka nui o ka momona ma mua o ka poʻe i ʻai i ka liʻiliʻi ().

Hoʻopiha pinepine ʻia nā meaʻai i hana ʻia me nā calorie akā ʻaʻohe o nā meaola kūpono, e like me ka protein a me ka fiber, kahi e māʻona ai iā ʻoe.

I ka ʻoiaʻiʻo, i loko o kahi noi he 2 mau pule i 20 mau kānaka, ʻai ka poʻe i komo ma kahi o 500 ka nui o nā calorie i kēlā me kēia lā ma ka papa hana ultra-processed ma mua o ka papaʻai i hana ʻole ʻia ().

No laila, pono ʻoe e noʻonoʻo i ka ʻoki ʻana i nā meaʻai a me nā meaʻai māmā, e nānā ana ma kahi o nā meaʻai āpau.

2. ʻAi nui ʻoe i ke kō

ʻO ka hoʻoliʻiliʻi mau ʻana i nā meaʻai kō a me nā mea inu, e like me ke kanakē, nā pōpō, nā soda, nā mea inu haʻuki, ka hau kalima, ka tī hau, a me nā mea inu kope momona, hiki ke hoʻonui maʻalahi i kou pūhaka.

Hoʻohui nā noiʻi he nui i ka lawe kō ʻana ʻaʻole wale i ka loaʻa ʻana o ke kaumaha akā ʻo ka hoʻonui ʻia o ka hopena o nā kūlana olakino olakino, e like me ka maʻi diabetes 2 a me nā maʻi puʻuwai ().

Eia kekahi, ʻo nā inu inu kō ka mea nui o ke kō i hoʻohui ʻia ma United States a pili nui me ka loaʻa kaumaha.

ʻO kahi laʻana, kahi loiloi o 30 mau noiʻi ma 242,352 keiki a me nā mākua i nakinaki ʻia i ka inu inu momona i ka loaʻa ʻana o ke kaumaha a me ka momona ().

Ua hōʻike ʻia kahi noiʻi i loko o 11,218 wahine i ka inu ʻana i ka soda kō i kēlā lā i kēia lā i alakaʻi ʻia i ka 2.2 paona (1 kg) o ke kaupaona ma mua o 2 mau makahiki - ʻo ia hoʻi ka ʻoki ʻana i nā mea ʻono i loaʻa ka hopena ʻē aʻe ().

Hiki iā ʻoe ke hoʻāʻo e hoʻoliʻiliʻi i kāu lawe ʻana i ke kō e hoʻomaʻalahi i ka hana.

3. He ʻano noho kāu

ʻO ka hana ʻole ka mea hāʻawi i ka loaʻa kaumaha a me nā maʻi maʻi mau (,,).

ʻO ka hana ʻana i kahi pākaukau, ke nānā ʻana i ke kīwī, ke kalaiwa ʻana, a me ka hoʻohana ʻana i kahi kamepiula a i ʻole kelepona he mau hana sedentary āpau ia.

ʻO kahi noiʻi ma 464 poʻe me ka momona a me ka nui o ke kaupaona i ʻike ʻia ʻo ko lākou awelika noho manawa he 6.2 mau hola i nā lā hana a 6 mau hola i nā lā hana ʻole. ʻO nā hana e pili ana i ka hana ka mea hāʻawi nui loa, a ma hope o ka nānā ʻana i ke kīwī ().

ʻO ka hana ʻana i kekahi mau loli nohona maʻalahi, e like me ka hoʻoikaika kino a me ka noho liʻiliʻi ʻana, hiki ke hoʻololi i ka nui.

ʻO kahi laʻana, kahi noiʻi 3-mahina i nā limahana 317 i loaʻa i ka hoʻololi ʻana i hoʻokahi hola wale nō o ka noho ʻana me 1 mau hola o ke kū ʻana i ka lā hana i hoʻemi ʻia ka nui o ka momona a me ka pūhaka me ka hoʻonui ʻana i ka nui o nā mākala ().

Ua hōʻike pū ʻia ka noiʻi ʻana i ke komo ʻana i ka manawa nui o ka pale e hāʻawi nui i ka loaʻa ʻana o ke kaupaona (,,).

ʻOiai nā hoʻoponopono liʻiliʻi, e like me ka hele wāwae ʻana ma hope o ka ʻaina awakea ma kahi o ka nānā ʻana i ke kīwī, ka hana ʻana a i ʻole ke hele wāwae ʻana i ka wā o kou wā awakea, ka hoʻopukapuka ʻana i kahi pākaukau a i ʻole treadmill, a i ʻole ke holo ʻana i kāu paikikala e hana ai, hiki ke pale i ka loaʻa ʻana o ka kaumaha.

4. Hoʻopili ʻoe i ka make ʻana o yo-yo

ʻO Yo-yo dieting e pili ana i nā pōʻaiapona o ke kaupaona hoʻohaʻahaʻa kaumaha i ukali ʻia e ke kaumaha i manaʻo ʻole ʻia e loaʻa hou.

ʻIke ʻia, pili kēia ʻano i ka hoʻonui i ka makaʻu o ka loaʻa kaumaha ma luna o ka manawa (,).

I loko o kahi noiʻi i 2,785 poʻe, ʻo ka poʻe i ʻai i loko o ka makahiki i hala he nui ke kaupaona o ke kino a me nā pūhaka ma ka pūhaka ma mua o nā mea ʻai ʻole ().

Hōʻike nā noiʻi ʻē aʻe i ka kaohi ʻana i ka ʻai ʻana a me ka make ʻana i ka papaʻai hiki ke alakaʻi i ka loaʻa ʻana o ke kaupaona e hiki mai ana ma muli o ka pane o ke kino i kou kino i kēlā ʻano hana, e like me nā loli i ka pōloli a me ka piha o nā homone,

Hoʻohui, ʻo ka hapa nui o ka poʻe i lilo ka paona ma o ka ʻai palena palena ʻana e hoʻi i ka hapa nui a i ʻole i loko o 5 mau makahiki ().

E mālama i ke kaupaona i ka wā lōʻihi, pono ʻoe e nānā i nā loli nohona mau. Hoʻopili kēia i ka hoʻoikaika kino, ʻoki ʻana i nā meaʻai a me nā meaʻai kō, a me ka ʻai ʻana i nā mea momona, nā meaʻai āpau i waiwai i ka fiber a me ka protein.

5. Loaʻa iā ʻoe kahi pilikia olakino i hōʻike ʻole ʻia

ʻOiai he nui nā kumu nohona e hāpai i ka loaʻa ʻana o ke kaupaona me ka manaʻo ʻole, he kuleana nui kekahi ʻano olakino. Pākuʻi ʻia kēia mau mea:

• Hypothyroidism. Hoʻopili kēia ʻano i kāu gland thyroid a hiki ke kumu i ka loaʻa ʻana o ke kaumaha a paʻakikī paha me ka pohō kaumaha (,).
• Kaumaha. Pili kēia ʻano noʻonoʻo maʻamau i ka loaʻa ʻana o ke kaupaona a me ka momona (,).
• ʻO Polycystic ovary syndrome (PCOS). Kaha ʻia ka PCOS e nā kaulike hormonal e hoʻopili i nā wahine o ka hānau hānau. Hiki ke kumu i ka loaʻa ʻana o ke kaumaha a paʻakikī i ka lilo o ka paona ().
• ʻO ka maʻi ʻai Binge (BED). Hoʻokaʻawale ʻia ʻo BED e nā hanana hou o ka ʻai nui ʻole hiki ʻole ke alakaʻi ʻia a hiki ke alakaʻi i nā pilikia olakino he nui, me ke kaupaona ().

ʻO nā kūlana ʻē aʻe, e like me ka maʻi diabetes a me Cushing's syndrome, pili pū ʻia me ka loaʻa ʻana o ke kaupaona, no laila he mea nui e loaʻa ka ʻike kūpono mai kāu kauka.

ʻO ka mea hou aʻe, ʻo kekahi mau lāʻau lapaʻau, e like me ka antidepressant a me nā lāʻau antipsychotic, hiki ke alakaʻi i ka loaʻa kaumaha.E kamaʻilio i kahi ʻoihana olakino inā manaʻo ʻoe ke hoʻonui nei ʻoe i ke kaupaona ma muli o kāu lāʻau.

6. ʻAʻole lawa kou hiamoe

Pono ka hiamoe no ke olakino a me ke olakino holoʻokoʻa. Hiki i ka hiamoe lawa ʻole ke hoʻowalewale i ke kaupaona, ma waena o nā hopena maikaʻi ʻole ().

Ua hōʻike ʻia kahi noiʻi i nā wahine he 92 i ka poʻe i hiamoe ma lalo o 6 mau hola i kēlā me kēia lā i loaʻa ka papa kuhikuhi nui o ke kino (BMI) a me nā kiʻekiʻe kiʻekiʻe o ka visfatin (kahi protein i hūnā ʻia e nā momona momona), hoʻohālikelike ʻia me nā wahine i hiamoe he 6 mau hola a ʻoi paha i kēlā me kēia lā. ().

I loko o kahi hebedoma 2 mau pule ma 10 mau mākua me ka nui o ke kaupaona ma hope o ka hoʻohaʻahaʻa kalori liʻiliʻi, ʻo ka poʻe i hiamoe 5.5 mau hola i kēlā me kēia pō ua nalowale 55% ka momona o ke kino a 60% ʻoi aku ka nui o nā mākala ma mua o ka poʻe i hiamoe i nā hola 8.5 i kēlā me kēia pō ().

E like me ka mea, ʻo ka hoʻonui ʻana i kou manawa hiamoe e kōkua paha i ka pohō kaumaha.

Hoʻohui kekahi mau hōʻike i 7 a ʻoi paha mau hola o ka hiamoe i kēlā me kēia pō me kahi 33% ʻoi aku ka nui o ka pohō o ke kaupaona, ke hoʻohālikelike ʻia me ka hiamoe ma lalo o 7 mau hola ().

Inā maikaʻi ʻole ka maikaʻi o ka hiamoe, hiki iā ʻoe ke hoʻāʻo i ka palena o ka manawa o ka pale ma mua o ka hiamoe ʻana, e hoʻemi ana i kāu lawe ʻana i ka caffeine, a e hiamoe ana i kahi manawa kū mau.

7. ʻAʻole ʻoe e ʻai i nā meaʻai āpau

Inā ʻai mau ʻoe i nā meaʻai i hoʻoponopono ʻia, ʻo ka hoʻololi ʻana i kahi papaʻai i ʻoi aku ka kiʻekiʻe ma nā meaʻai āpau kahi ala maʻalahi a maikaʻi hoʻi e hāpai i ka pohō kaumaha a hoʻomaikaʻi i nā ʻano ʻē aʻe o kou olakino.

ʻO ka ʻoiaʻiʻo, ʻo ka mea nui i ka pohō e koho ana i nā meaʻai holoʻokoʻa liʻiliʻi.

Hoʻokaʻawale kekahi noiʻi i nā mākua he 609 me ka nui o ke kaupaona i nā hui i ukali i kahi papa momona a momona paha no 12 mau mahina ().

Ua kauoha ʻia nā pūʻulu ʻelua e hoʻonui i kā lākou lawe ʻana i ka mea kanu, kaohi i kā lākou lawe ʻana i nā kō, nā momona trans, a me nā huʻihāpai hoʻomaʻemaʻe, ʻai i ka hapa nui, hana liʻiliʻi ʻia, nā meaʻai momona, a hoʻomākaukau i ka hapa nui o nā meaʻai ma ka home.

Ua ʻike ʻia ua hoʻopaʻa ʻia ka poʻe ma nā pūʻulu papaʻai like i ka nui o ke kaupaona - 12 paona (5.4 kg) no ka hui momona momona a me 13 paona (5.9 kg) no ka hui kōmike haʻahaʻa. Hōʻike kēia i ka maikaʻi o ka papaʻai, ʻaʻole ka macronutrient ʻike, ʻo ia ka mea nui i ko lākou kaumaha kaumaha ().

ʻAʻole paʻakikī ka hoʻokomo ʻana i nā meaʻai āpau i kāu papaʻai. E hoʻomaka me ka lohi i ka hoʻohui ʻana i nā meaʻai a piha ka momona, e like me nā mea ʻai, nā hua, nā pī, nā hua, nā hua, a me nā ʻanoʻano, i loko o kāu mau meaʻai a me nā meaʻai māmā.

8. Hoʻopilikia ʻia ʻoe

ʻO ka koʻikoʻi koʻikoʻi kahi pilikia maʻamau e hiki ke hoʻopili i kou kaumaha ().

Ua hōʻike ʻia nā kiʻekiʻe kiʻekiʻe o ka cortisol hormon stress e hoʻonui ai i ka pōloli a me kou makemake no nā mea ʻono, calorie-dense, e hiki ai ke hoʻonui i ka paona ().

ʻO ka mea hou aʻe, hōʻike nā noiʻi i ka poʻe me ka momona i ʻoi aku ka kiʻekiʻe o nā pae cortisol ma mua o ka poʻe me kēia ʻano (.

ʻO ka mea hoihoi, hoʻolaha paha ka hoʻokele koʻikoʻi i ka pohō kaumaha.

I loko o kahi hebedoma 8 mau pule ma 45 mau mākua me ka momona, ʻo ka poʻe i komo i ka hana hoʻomaha e like me ka hanu hohonu ʻana, ua lilo ka nui o ke kaumaha ma mua o ka poʻe i loaʻa wale ka ʻōlelo aʻoaʻo papaʻai maʻamau ().

I mea e hōʻemi ai i ke koʻikoʻi, e hoʻāʻo e hoʻohui i nā hana hoʻomaha e pili ana i nā hōʻike i kāu hana maʻamau. Hoʻopili kēia i ka yoga, hoʻolilo manawa i ke ʻano, a me ka noʻonoʻo ʻana (,,).

9. ʻAi ʻoe i ka nui o nā calorie

ʻO ka ʻai nui ke kumu nui o ka loaʻa kaumaha.

Inā lawe ʻoe i nā calorie ʻoi aku ma mua o kou kuni ʻana i kēlā me kēia lā, loaʻa paha iā ʻoe ke kaumaha ().

ʻO kaʻai noʻonoʻo ʻole, ka meaʻai māmā pinepine ʻana, a me ka hana ʻana i ka calorie-waiwai, nā kohoʻai maikaʻi ʻole momona nā mea āpau e hāpai i ka nui o ka lawe ʻana o ka calorie.

Hiki ke paʻakikī ke hoʻoholo i kāu mau calorie ponoʻī ma kāu iho, no laila e nīnau i kahi dietitian i hoʻopaʻa inoa inā ʻoe e hakakā me ka ʻai nui.

ʻO kekahi mau ala maʻalahi e hōʻalo ai i ka ʻai nui ʻana me ka nānā ʻana i ka pōloli a me ka ʻike piha i ka ʻai ʻana me ka noʻonoʻo ʻana, e ukali ana i ka ʻai kiʻekiʻe-fiber, protein kiʻekiʻe i waiwai i nā meaʻai mea kanu, inu wai ma kahi o nā mea inu momona, a hoʻonui i kāu pae hana.

Ke laina lalo

Hiki i nā kumu he nui ke hāʻawi i ka loaʻa ʻana o ke kaupaona me ka manaʻo ʻole.

ʻO ka hiamoe maikaʻi ʻole, nā hana sedentary, a me ka ʻai ʻana i nā meaʻai i hana ʻia a momona paha kekahi o nā ʻano e hoʻonui ai i kāu makaʻu o ka loaʻa kaumaha.

Eia nō naʻe, ʻo kekahi mau kaupae maʻalahi - e like me ka noʻonoʻo ʻana i ka ʻai, hoʻoikaika kino, a me ka nānā ʻana i nā meaʻai āpau - hiki ke kōkua iā ʻoe e hōʻea i kāu mau pahuhopu kaumaha a hoʻomaikaʻi i kou olakino holoʻokoʻa.