Contents
ʻAiʻai, ʻai pono olakino, kaumaha nui
ʻIke ʻoe palupalu a lahilahi, akā no kekahi kumu ke aniani a ke aniani i kahi wahine ʻōpio a wahine paha akā e hoʻokokoke aku nei i nā ʻano punahele a Rubens? E nānā i ke kumu e loaʻa ai kāu mau paona a pehea lākou e hopena ai i kou ola ʻana.
ʻO nā kumu e momona ai ʻoe
1. Ka hoʻoilina He weliweli ʻoi aku ka ikaika ma mua o kahi ʻoma. ʻO 70% ke kuleana o nā Genes no ke ʻano o ke kino a me ka maʻamau ke kaumaha nui. E nānā pono i kou mau mākua, a maopopo ʻole iā ʻoe ke ʻano o kā lākou hoʻomoana. Inā momona nā mākua ʻelua, ʻo ka likelihood e "lana" koke kāu kiʻi. Inā, no ka laʻana, ua momona kou makuahine ma hope o 40 mau makahiki, a laila ʻoe, e like paha me ka hopena like. Akā ʻaʻole kēia mau ʻike i kumu āpau e hoʻomaha ai a me nā huaʻōlelo "ʻaʻole hiki iā ʻoe ke hehi i ke kūlohelohe" i kēlā me kēia lā e ʻoliʻoli i ka berena a me ka bata. Ma ka ʻaoʻao ʻē, hakakā! Ma ka liʻiliʻi e hōʻemi iki i ka papaʻai, mālama i ka palaoa a me ka mea momona me he mea kaua lā na ka ʻenemi.
2. ʻO ka Metabolism he kuleana no ka puhi ʻana i nā calorie a, no laila, no ka hōʻiliʻili ʻana o ka momona. ʻO nā mea āpau no ka hoʻoilina like, puhi kekahi poʻe i ka momona ma mua o nā mea ʻē aʻe. Eia nō naʻe, pili ka metabolism i ka mea a me pehea mākou e ʻai ai, inā hoʻoikaika kino mākou, ehia mau makahiki o mākou. E hoʻomanaʻo, ʻo ka nui o ko mākou mau makahiki, ʻo ka "lohi" o kā mākou metabolism. Ma hope o 25 mau makahiki, puhi ʻo ia i ka 200-400 mau caler i kēlā me kēia lā ma mua o ka wā ma mua. ʻO kēia ka mea pono ʻoe e luku iā lākou iho: hoʻoikaika kino a mai hoʻāʻo e hoʻokau i nā ʻāpana ʻoi aku ma mua o ka ʻōpio.
3. Hypodynamia -ʻO kēia ka mea: i ke kakahiaka e lawe ʻoe i ke kaʻaahi subway a i ʻole ke kaʻa e hana ai, e noho i ka papa ʻaina i ka lā holoʻokoʻa, i ke ahiahi e hoʻi ʻoe i ka home me ke ala like ma ke alaloa a i ʻole ke kaʻa, hāʻule luhi i kāu sofa punahele me kahi puke. a i ʻole ke kīwī. Akā maopopo paha iā ʻoe ke noho ʻoe a moe paha i lalo, nakinaki ʻia ka momona ma kekahi mau wahi, no ka laʻana, mai ka noho ʻana ma hope o ka huila o ke kaʻa, hohola ka ʻōpū a hoʻomaka nā ʻaoʻao e kau i lalo. I kēlā me kēia lā, e hele wāwae i nā kū he nui mai ka home i ka hana, poina e pili ana i ka ʻeleweka, a neʻe pū ʻoiai e moe ana i ka moe: hāpai i kou mau wāwae, hana i kahi lāʻau birch a me nā hana pono ʻē aʻe.
4. Kaumaha a me ka pilikia kaumaha Maʻa ka wahine i ka meaʻai māmā me nā pōpō, a maʻa ka ninini ʻana o ka pia i nā kāne. ʻOiaʻiʻo, pololei ʻoe: ʻo nā mea ʻono, ʻo ke kokoleka hoʻi, kōkua i ka hana ʻana i nā homone o ka hauʻoli, a ʻo ka waiʻona hoʻi e hoʻolilo ke kanaka i kahi kūlana kupaianaha ke nānā ʻole ʻo ia i kekahi mea. ʻO nā mea āpau e pili ana i ka leo i nā gram. ʻAi ʻia ka ʻai ʻana i kahi ʻāpana kokoleka a i ʻole e inu ʻana i ke kīʻaha pia, akā he kakaikahi ka poʻe e kaupalena iā lākou iho i kēia mau kaha. Makemake wau e leʻaleʻa i nā manawa hiki ke hiki, ʻo ia hoʻi ke ʻai mau nei wau i ka palaoa, nā meaʻono a hoʻokō i ka euphoria me ke kōkua o kahi inu inu hua. E ʻike i ka wā e kū ai!
5. Ka male ʻana e kau ana i mau paona hou ma ka puhaka o ka wahine, ua maopopo i keia mea ka mea hoonaauao Beritania David Haslem. Hoʻololi nā wāhine i kā lākou kāne, a no laila hoʻomaka e kūʻai i nā huahana protein hou aku, nā ʻuala a me nā cereals, a me nā mea kanu liʻiliʻi a me nā huaʻai. ʻO ka ʻaina ahiahi me kāna kāne a me ka nānā ʻana i kahi mea aloha, lawe lākou i nā ʻāpana ʻoi aku ka ikaika ma mua o ke kaikamahine. Eia kekahi, pono ke kane i ka nānā mau, a he liʻiliʻi ka manawa o nā wahine no nā papa hoʻoikaika kino. I ka wā lōʻihi, hoʻomaha loa nā wahine, hoʻōki i ka nānā ʻana i ka pūhaka: ua pau ka ʻimi no ke kāne. Ma keʻano laulā, ʻōlelo ka ʻepekema Pelekania: he hopena maikaʻi ʻole nā kāne i nā wahine. E noʻonoʻo nui i nā haʻuki a mai alualu i nā ʻāpana kāne.
6. Ka maikaʻi o ka meaʻai, a mākou e "hoʻolei" i loko o mākou iho, paradoxically, me ka piʻi ʻana o ke ʻano o ke ola ʻaʻole e maikaʻi. Ua lanakila ka ʻai wikiwiki i ka honua. Ma ka hana, mākou meaʻai i ka pahūpahū, buns, pizza a me ka hamburgers, nau chips a me nā kaola i mua o ka TV, a no kaʻaina ahiahi i ka wikiwiki mākou kūʻai i grilled moa, a holoi ia a pau me ka momona fizz. Lele wale nā calorie me ka hauʻoli! A ma ke ala, ʻo ka ʻeke liʻiliʻi liʻiliʻi i loko o nā calorie e like me ka ʻaina ahiahi piha me ka wela, ʻaoʻao ʻaoʻao a me ka salakeke! Mai ʻike i ka meaʻai wikiwiki a me nā huahana ʻino ʻē aʻe! E lawe i nā salakeke, nā ʻāpala, ka maiʻa, a me nā huaʻai ʻē aʻe e hana.
7. Nā Meaʻai no ka poʻe paʻahana he nui, kūʻē ka ʻōlelo kauoha a nā mea mālama meaʻai: haʻalele ʻia ka ʻaina kakahiaka, nā meaʻai māmā, akā i ke ahiahi, a ma mua hoʻi o ka hiamoe ʻana, kahi pānaʻi gourmet i kali lōʻihi ʻia. Eia ka momona a waiho ʻia i loko o ke kino. E hoʻomanaʻo: pono ʻoe e ʻai ma ka liʻiliʻi ʻekolu mau manawa i ka lā i nā ʻāpana liʻiliʻi, hiki ke hoʻouna ʻia i ka ʻāpana o nā meaʻai i kou waha ma mua o 4 mau hola ma mua o ka hiamoe.
7 mau kumu e pono ai e lilo i ka kaupaona
1. E hāpai i ka hilinaʻi iā ʻoe iho a me ke ʻano.
2. I ka poʻe momona, hoʻohaunaele ka momona o ka momona, kahi e hele ai ka pae o ka cholesterol i ka pālākiō. A laila hoʻomohala nā mea āpau ma ke kaulahao: kolesterol kiʻekiʻe - plake ma luna o nā moku - atherosclerosis - maʻi puʻuwai ischemic, hahau, puʻuwai puʻuwai.
3. I nā kāne momona, hoʻonui pū ka nui o ke koko, pono ka puʻuwai e hana ʻoi aku ka ikaika, no kēia mea, piʻi ka piʻi. ʻO ka hopena he hypertension.
4. Hoʻokomo ka paona keu i kā mākou pou - ka iwi kuamoʻo, ʻaʻole hiki ke kū iā ia, holoi ʻia nā disverse intervertebral, ʻiniki ʻia nā piko nerve, ʻo ia hoʻi ka osteochondrosis.
5. ʻO ka overweight ka hoaaloha nui o ka maʻi diabetes type 2. Hoʻopuka ka pancreas koʻikoʻi i ka liʻiliʻi o ka insulin, no laila ʻaʻole lawe ʻia ka glucose.
6. Hoʻopilikia maikaʻi ʻole ʻo Obesity i ke kaʻina o ka hana bile: mānoanoa ia, hana ʻia nā pōhaku.
7. Hoʻopilikia nā paona keu i nā ʻāpana pili loa: hiki i nā wahine ke hoʻopilikia i ka menstrual cycle a ulu i ka infertility, a poina nā kāne i ke ʻano o ka moekolohe.
No laila
E hōʻoia inā hiki i kou manawa e hopohopo ai i kou kaupaona:
E helu i ka helu helu nui o kou kino (BMI) e hoʻohana ana i ka hana Inā he emi kāu BMI ma mua o 25, he hoʻohālikelike wale nō ʻoe. Inā ʻo ka BMI i nā wahine mai 25 a 28, i nā kāne mai 25 a 30, kāhea ka paipu iā ʻoe e hakakā me nā paona keu. A ʻo ka mea hope loa, inā ʻoi aku ka nui o ka BMI ma mua o 28 a 30, auwe, ua loaʻa mua kahi maʻi i kapa ʻia ʻo "obesity", akā hiki iā ʻoe ke hoʻomanawanui inā makemake ʻoe.