Pehea e loaʻa ai ke kaupaona i kahi ala olakino a maikaʻi

momona

ʻAʻole mākou e ʻike wale i ka poʻe e ʻimi e lilo i ka paona, lilo i ka paona a me ka nui, kahi hapa haʻahaʻa akā like ka nui ʻimi i kahi ala e loaʻa ai ke kaupaona i kahi ala kūpono a olakino hoʻi. 

Puni ʻo ka hapakolu ʻelua o ka heluna kanaka he overweight a momona pahaEia naʻe, i kēia manawa e nānā mākou i ka poʻe āpau e ʻimi e loaʻa kaupaona e mālama pū kekahi i ke kaupaona olakino.

He mea ʻino loa ia ma luna o ka paona i ʻōlelo ʻia e like me ko mākou kiʻekiʻe, makahiki a me nā ʻili e waiho ana ma lalo o ke kaupaona i kau ʻia e nā ʻoihana.

Inā ʻoe e ʻimi ana e loaʻa kaupaona me ka palekana a me ka maikaʻi, e hoʻomau i ka heluhelu ʻana i kēia mau laina e ʻike i nā kī āpau e hoʻokō ai.

leki uila

Pehea e momona wikiwiki ai olakino

ʻO ka mea nui i ka wā e loaʻa ai ke kaupaona e hana me ka noʻonoʻo, lohi a me kekahi mau manaʻo nui o kāu hana.

ʻOiai he maʻalahi ke momona, pono ʻoe i kahi ʻike pili e pili ana i ka meaʻai e pili ana i nā kumukūʻai waiwai e hōʻalo ai i nā hemahema a hōʻino ʻole i nā momona a me nā kō i ka holo lōʻihi e hoʻopōʻino loa i ke kino.

Inā he underweight ʻoe pono ʻoe e loaʻa ka nui o nā mākala a me ka momona subcutaneile paʻa a olakino hoʻi. ʻAʻole pono ʻoe e momona a loaʻa ka momona o ka ʻōpū ʻaʻole kōkua iā ʻoe i ke olakino maikaʻi.

Loaʻa iā mākou i ke kaiāulu nā poʻe he nui me ʻano 2 diabetes ka mea ʻaʻole kaumaha nui, akā ʻeha i nā pilikia puʻuwai no ka mālama ʻana i kahi papaʻai pīhoihoi.

Nā kī e noʻonoʻo ai

  • Pau i ka nui o nā calorie e pono ai ke kino.
  • E ʻai ma waena o 500 a 700 paha nā calorie keu i kou lā i kēlā lā e loaʻa wikiwiki ke kaupaona, a i ʻole ʻai i kahi 300 keu keu inā ʻoe e ʻimi e hana me ka lohi.
  • ʻAi i nā pūʻulu meaʻai olakino, nā protein, nā haʻalā, a me nā momona momona.
  • Māhele maikaʻi ʻo ia i kāna ʻai i kēlā me kēia lā a hoʻopili pū i nā pūʻulu meaʻai āpau.

Pehea e loaʻa ai nā wāwae momona

I nā manawa he nui, ʻimi nā kānaka e momona i ko lākou mau wīwī wīwī a mālama i ka momona a ikaika hoʻi o ko lākou kino. Pono ia e mālama i kahi papaʻai maikaʻi e hoʻokō i kēia.

Eia nā meaʻai nui e momona ai kou mau wāwae.

  • Nā palaoa: moa, lihi, nā berena me nā cereal a me nā ʻanoʻano.
  • ʻAilā: ʻoliva a me kanola.
  • Nā huʻu: sunflower, sesame, flax.
  • Nati: walnuts, almonds, cashews, hazelnuts.
  • Nā hua maloʻo. 
  • ʻApokados, ʻoliva. 
  • ʻ smoothmaki hua.
  • Pākuʻi e loaʻa kaupaona: kaʻaila iʻa, protein waikawa, hū o ka mea hana, mea hana.

haʻuki squats

Hoʻoikaika i nā hoʻoikaika i nā wāwae a momona

He mea nui ʻaʻole wale e mālama i ka papaʻai a hoʻonui i kekahi mau pūʻulu meaʻai, pono mākou hana i nā haʻuki a me nā hoʻoikaika kino kōkua i ka mālama ʻana i kahi mākala ikaika e ulu i ka nui.

  • Nā Squats: ʻO ia kekahi o nā hana kūpono a maikaʻi a maʻalahi hoʻi e hana. ʻAʻole wale ʻoe e hoʻonui i nā mākala o ka wāwae, e loaʻa pū kekahi nā pū kī ikaika.
  • Elliptical me ke kūʻē: ʻO ka mīkini elliptical me kahi kekelē kūʻē e kōkua pū iā ʻoe e hoʻomaikaʻi i ka mānoanoa o kou mau wāwae.
  • Nā hoʻoikaika ikaika: e nānā i nā hoʻoikaika kino e hana hou i nā wāwae.

He mea nui e hoʻokō ʻia nā hoʻoikaika kino i loko o kahi ʻano kāohi a me ka nānā ʻana a kahi ʻoihana. Hoʻohui i kahi hoʻomaha maikaʻi me kahi papaʻai kikoʻī a me nā hoʻomaʻamaʻa i hoʻololi ʻia i kou mau makahiki a me ke kūlana kino.

meaʻai maikaʻi 'ole i ke kino

ʻO kaʻai e hoʻonui i ka paona i hoʻokahi mahina

ʻAʻole pono mākou e hoʻonui i nā meaʻai a mākou i ʻike ai e momona ana, pono mākou e ʻai i nā mea ʻoi aku ka nui o ka calories, caloric a me nā meaʻai olakino.

  • ʻAi i ka protein. Inā ʻoe e ʻimi ana e hoʻonui i nā mākala, pono nā meaola a me nā protein holoholona. ʻO nā hua manu, nā huahana waiū, nā nati, nā ʻiʻo, nā iʻa, a me nā waiū waiū.
  • ʻO Carbohidrat a me nā momona. 
  • E ʻai i ʻekolu mau papaʻai nui i ka lā a ʻai i nā meaʻai māmā kiʻekiʻe-calorie. E like me nā nati, avocados a maiʻa paha.
  • Hōʻalo i nā meaʻai i hana ʻia a kuke i ka mea āu e ʻai ai. Pono ʻoe e momona me ke olakino.

Meaʻai e loaʻa ai 10 kilos i ka mahina

Eia kahi laʻana o ka papaʻai hiki iā ʻoe ke lawe no hoʻokahi mahina e loaʻa kaupaona palekana a me ka pono.

Desayuno

  • 4 hua manu.
  • ʻO ka tī hou me ka meli.
  • Kope me ka waiū holoʻokoʻa.
  • ʻAlopaka hapalua

Midmorning

  • Aniani o ka waiū holoʻokoʻa.
  • ʻO ka lima lima o nā nati a me kahi hua.

ʻAi

  • ʻO ka rote protein i ke ʻano o ka iʻa a iʻa paha. 250 gram.
  • Kālika, laiki a pasta paha.
  • Nā lau lau ʻōmaʻomaʻo.

Snack

  • Yogurt kūlohelohe.
  • 50 gram oaka.
  • ʻO ka punetune o ka meli.

kuai

  • 300 gram o ka moa a moa paha.
  • ʻO nā mea hoʻonaninani me nā aila ʻoliva.

Nā meaʻai e loaʻa ai ke kaupaona olakino

Inā ʻoe e ʻimi ana e loaʻa kaupaona, hoʻonui i ka ʻai o kēia mau meaʻai i mea maʻalahi, haʻalele mākou iā ʻoe kahi papa inoa o nā hui maikaʻi e hoʻopili i ka papaʻai. 

  • Nā hua maloʻo.
  • Nati
  • Mīkini pīnī.
  • Ka waiū holoʻokoʻa, yogurt, tī, waiū.
  • ʻO kaʻaila ʻoliva keu, kaʻaila niu.
  • ʻApokila.
  • Nā huaʻai holoʻokoʻa.
  • ʻO ka moa, pipi, hipa a puaʻa paha.
  • ʻUala, ʻuala.
  • Kokoleka pouli.

sāleta olakino

He ʻōlelo aʻoaʻo e loaʻa ka nui o ke kaupaona i kahi manawa pōkole?

Inā ʻaʻole ʻoe maʻa i ka ʻai ʻana i ka nui o nā meaʻai, e hoʻonui iki i kāuʻai ʻana kahi liʻiliʻi no ka mea inā ʻole, hiki i kou kino ke lilo i ka māʻona a hoʻopōʻino i ka ʻōpū.

Ma kekahiʻaoʻao, mai hōʻino i nā mea inu lama, no ka mea ʻoiai he hakahaka o nā calories hana lākou iā mākou e hoʻonui i ka metabolism a me ke kahe o ke koko a hiki iā ʻoe ke lilo i ka kaumaha.

ʻO ke kino o ke kanaka kahi mīkini ʻokoʻa loa, ʻAʻole pono mākou e hoʻoikaika iā ia a hoʻoikaika iā mākou iho. Kūkākūkā mākou iā ʻoe e hele i kahi endocrinologist e alakaʻi iā ʻoe i kāu pahuhopu o ka loaʻa ʻana o ke kaumaha e hoʻokō pono ai.

ʻIke mākou i nā papaʻai he haneli e kōkua iā mākou e loaʻa kaupaona, akā ʻaʻole hoʻokō nā mea āpau i nā koi e pono ai ke olakino.

ʻAʻole kūpono e loaʻa i nā mea he nui i kahi manawa pōkole no ka mea pono ke kino i kahi manawa a i ʻole kahi manawa o ka hoʻopili ʻana. He palena ko ke kino a ʻaʻole hiki iā mākou ke hōʻino iā ia. Hoʻohui ʻia, he kī ke kiaʻi i kāu papaʻai a ʻai i nā huahana i loaʻa ka pālolo akā he olakino ia.

Eia hou, ʻo ka loaʻa ʻana o ke kaupaona "ʻino" hiki ke hana i ko mākou kino ke nānā aku me ka maikaʻi ʻole. Inā hoʻokahi ʻoe lahilahi a petite kanaka E nānā i nā ana i kūpono i kou kino a me kou ʻili.

E hele mau i ka endocrinologist inā ʻike ʻoe he pono no ka mea he mea nui ia e nānā no nā meaʻai kūpono a olakino hoʻi e lilo ke kaupaona ma ke ʻano he meaʻai e loaʻa pono ke kaupaona.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.