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ʻEhā mau ʻanuʻu e hoʻomaka ai e lilo i ke kaumaha
A i kēia manawa ʻaʻole mākou e kamaʻilio e pili ana i kahi papaʻai kupaianaha.
ʻO ka nīnau no ka pehea e lilo ai ke kaumaha e lilo i mea kūpono ma mua o ke kauwela. A ʻoiai he manawa koe a hiki i ka manawa i makemake ʻia, pono ʻoe e lawe i kāu kiʻi i kēia manawa, i ʻole e nānā no nā mea hana kupaianaha no ka lilo ʻana o ka paona i hoʻokahi pule ma hope.
Auē, ʻoi aku ka lōʻihi o ka manawa a, ʻo ka mea nui, ʻoi aku ka nānā iā ʻoe iho e lilo i ka nui o ke kaupaona me ka ʻole o ka hōʻeha i kou olakino. Ua haʻi ʻo Anna Lysenko, he mea hoʻomaʻamaʻa hoʻoikaika kino a me ka mea hānai, e pili ana i ka lilo ʻana o ke kaupaona ma ka home.
KaʻAnuʻu 1: hōʻoia i kou olakino
Ma mua o ka hoʻomaka ʻana i kekahi manipulate me ka meaʻai, pono e hala i nā hoʻokolohua he nui. No laila e hoʻomaopopo ʻoe i ke kūlana o kou kino a me kona mākaukau no ka loli.
He aha nā hoʻokolohua e pono ai e lawe ma mua o ka lilo ʻana o ka kaumaha
TSH - ka thyroid stimulate hormone o ka thyroid gland. Pili kēia hormone i ka hapa nui o nā hana metabolic, me ka nele o ia mea, lohi lākou, a nele ka ikaika i ke kino. Ma muli o kēia, kū nā ʻōuli o hypothyroidism - nāwaliwali, hiamoe, loaʻa waiwai, hoʻoliʻiliʻi hemoglobin a me nā hunaola ʻulaʻula, nalo ka lauoho.
ʻO ka insulin (lawe ʻia ka loiloi ma kahi ʻōpū nele) hōʻike i ka likelike o ke kūpaʻa ʻana o ka insulin (prediabetes).
ʻO Glucose - e hōʻike kona pae i ka likelike o ka maʻi kō
ʻO Leptin (hāʻawi ʻia ma ka ʻōpū hakahaka, hiki iā ʻoe ke inu wai) he hormona satiety. ʻO ka poʻe me ka leptin kiʻekiʻe e loaʻa ka makemake nui a me ka ʻiʻini i nā mea momona. Hoʻoponopono ʻia kēia mokuʻāina e ka meaʻai, hoʻoikaika kino, nā mea hoʻopihapihaʻai, hoʻoliʻiliʻi koʻikoʻi a me ka hoʻoponopono ʻana i nā hana o kēlā me kēia lā.
Lipidogram (LDL, HDL, VLDL, huina kolesterol). Hōʻike kēia i ke kūlana o nā kīʻaha koko a me ka likelihood o ka maʻi maʻi maʻi maʻi.
Ferritin. Inā ʻo ka heluhelu ʻana ma lalo o kou kaupaona, a laila loaʻa paha iā ʻoe kahi anemia hemahema hao. Pono e hana me ka anemia ma lalo o ke alakaʻi a ke kauka: hoʻihoʻi hou ʻana o ka mucosa ʻōpū, lawe ʻana i ka hao chelated, i kekahi manawa kuhikuhi ʻia nā droppers.
ʻO ka wikamina D-25 OH. He prohormone i hoʻopili ʻia i nā hana metabolic i loko o ke kino. Me kahi hemahema, paʻakikī paʻakikī e haʻalele.
Testosterone manuahi (nā kāne wale nō!). Hoʻopilikia kahi hōʻemi o ka mea hōʻike i ka nalowale ʻana o ke kaupaona.
Pono e nānā i nā hopena o kāu mau hoʻāʻo e ka mea hana maʻamau a endocrinologist paha.
Ka Papa Hana 2: Wehe i nā ʻōpalaʻai mai kāu papaʻai
Ke hoʻoholo ʻia ka pilikia me nā loiloi, hiki iā ʻoe ke hoʻomaka e hana me kāu meaʻai. I ka hoʻomaka ʻana, pono e haʻalele i ka "ʻai ʻai". ʻO kēia nā huahana hana hou, a me nā mea i loaʻa i ka palaoa keʻokeʻo a me ke kō.
He aha nā meaʻai e kāpae ai ke lilo ka kaumaha
Nā palaoa hikiwawe
Nā wai inu pūʻolo
ʻO nā yoghurts momona
Palaoa keʻokeʻo
Nā meaʻai māmā (chips, croutons, nā kuki)
Mea ʻai wikiwiki
Kaʻanuʻu hana 3: kūkulu i kahi papaʻai hoʻohaʻahaʻa kaumaha
ʻO nā meaʻai holoʻokoʻa i hoʻoponopono ʻole ʻia ke kumu o kāu ʻai. Hiki iā lākou ke kōkua iā ʻoe e hōʻemi i ka momona o ke kino a kūkulu i ka ʻiʻo. A ʻo ka nui o nā kīʻaha e pili ana i ia mau huahana āu e ʻike ai, ʻoi aku ka ʻokoʻa o kāu ʻai.
He aha ka mea ma laila no kahi kiʻi nani
ʻO nā meaʻai āpau, ʻai ʻole ʻia ke kahua o kāu papaʻai.
ʻO ka ʻiʻo, ka iʻa, ka moa (ʻoi aku ka maikaʻi o ke koho ʻana i nā huahana mahiʻai).
Nā hua ʻaka.
Mea ʻai kai.
ʻO ka palaʻai e like me buckwheat, brown a me ka laikiʻulaʻula, ʻoatmeal i hoʻomoʻa lōʻihi ʻia, quinoa.
ʻO nā greens a me nā lau o nā ānuenue āpau.
ʻO nā momona momona nā holoholona (i kaʻiʻo, iʻa, hua manu), a me ka aila niu, nā avocados, nā nati, nā hua.
Ma waho aʻe o ka hoʻohui ʻana o ka papaʻai, ka nui o ka calorie, ka lakio o nā protein, nā momona, nā haʻuki a me ka papa manawa o nā pāʻina i ka manawa i mea nui. ʻO kahi papaʻai ʻoihana i hoʻolālā ʻia e lilo i ka kaupaona pono mau i ka gram no kahi hopena maopopo. Hoʻomaulia ʻia ia pākahi e like me kekahi o nā hoʻolālā. ʻO kēia ka hana a kahi mea hānai - kahi mea hānai. Mai hoʻāʻo e helu iā ʻoe iho, no ka mea hiki iā ʻoe ke hōʻeha iā ʻoe iho. ʻO kahi laʻana, ʻo ka nele o nā momona holoholona i loko o ka papaʻai hiki ke alakaʻi i nā interruptions i ka menstrual cycle, a ʻo ka nui o lākou e hiki ai i ka nele o ka dynamics i ka momona momona.
Pani 4: e hoʻohui i nā hana cardio
ʻO ka lilo ʻana o ke kaupaona e pili ana i ka hōʻemi ʻana i ka momona o ke kino, a ʻo ke cardio ke ala maikaʻi loa e hana ai i kēia pilikia. He aha ka hoʻomaʻamaʻa cardio? ʻO kēia kahi ukana monotonous e pono e hoʻokō ʻia i ka helu o ka puʻuwai kūlike. ʻO ke kūpono, ʻo ka cardio i ka pae mua o ka pohō kaumaha e pono ai ma kahi o 40 mau minuke, a i ʻole i hoʻokahi hola holoʻokoʻa inā ʻo ʻoe ka nui o ka nui o ke kaupaona. No kēlā ʻano hoʻomaʻamaʻa, he ellipse, he paikikala hoʻoikaika kino, kahi papa hana hika (akā ʻoi aku ka maikaʻi o ka piʻi i luna o ia mea), kūpono i kahi paepae wāwae, kahi hoʻomaʻamaʻa alapiʻi a i ʻole mea hoʻomaʻamaʻa hoe. Ua haʻalele ka poʻe he nui i ka cardio no ka mea hoʻomaka lākou e choke ma ka mīkini. I mea e pale ai i kēia mai, he mea nui e nānā i ka lōkahi o kou hanu ʻana a me kou pulse.