pehea e lilo pono ai kaupaona i ka wela

ʻO ka manaʻo nui ka manaʻo

ʻAʻole pili i ka wā e makemake ai mākou e lilo i ke kaumaha, i ka wā wela a i ʻole ke anuanu, ʻo ka mea mua e hoʻoholo ai ʻo ia ka hoʻoikaika ʻana e lilo i ke kaumaha. No ka mea, inā makemake kāu hui, ka mea e hopohopo nei i kou kaumaha, a i ʻole ke kauka, a i ʻole he hoa kāne, a i ʻole kekahi mea ʻē aʻe e makemake i kēia, ʻaʻole pono kēia pāʻani, ʻaʻole pono ke kukui. ʻAʻole maikaʻi nā ʻōlelo a pau a ʻaʻole e hāʻawi i ka hopena i makemake ʻia. No laila, ʻo ka mea mua e pono ai ʻoe e hoʻolohe i kahi hoʻoholo kūʻokoʻa a maopopo e pili ana i kahi poho kaumaha. Inā ʻae wale ʻoe i kēia manaʻo hiki iā ʻoe ke hoʻolālā i nā hana huahua hou aʻe.

ʻO nā meaʻai i ka wā i hala

I ka wela, e like me nā manawa ʻē aʻe, pono ʻoe e hōʻoia e hoʻokō ʻia nā koi kumu no ka ʻai kaulike. A e like kēia mau koi me ka nānā ʻole i ke kau, ko mākou ʻano. ʻO kēia nā lula o ka pāʻani, he axiom kēia i hiki ʻole iā mākou ke hana.

ʻO ka mea mua, pono mākou e hoʻomanaʻo i kēlā me kēia meaʻai he ala i kahi ʻole. No laila, inā makemake mākou e hoʻomalu piha i ke kūlana, pono mākou e nānā i ka meaʻai kūpono. Hoʻokumu ʻia ka meaʻai kūpono ma ka ʻoiaʻiʻo e ʻai hapa mākou. No laila, inā mākou e ʻai i 2 mau manawa i ka lā - i ke kakahiaka i ka holo ʻana, lohi i ka hana, a i ke ahiahi, hāʻawi iā mākou iho i ka manawa e hoʻomaha ai a loaʻa ka hauʻoli nui i ka manawa like, a laila ʻaʻole mākou e ʻae i ko mākou kino. . He ʻano ʻai pōʻino kēia. ʻO ka mea maikaʻi loa e hiki iā mākou ke hāʻawi i ko mākou kino he manaʻo paʻa, a ʻo ka paʻa wale nō ke ʻai ʻai hapa mākou.

No laila, ka lula helu 1: ʻai i kēlā me kēia 3,5-4 hola.

I ka huina, pono mākou e hele i waho no 5-6 mau ʻai i ka lā. ʻO ka ʻokoʻa o ka nui o nā meaʻai ma muli paha o ka lōʻihi o kāu mau hola o ke ao, no ka mea, inā ala mākou i ka hola 5 a hiamoe i ka hola 12 a i ʻole 6 am, lōʻihi loa ko mākou mau hola o ke ao. No laila, 11 mau meaʻai e kūpono loa i kēia manawa. Inā he manu lohi ʻoe a ala aʻe i ka hola 12-12 a moe i ka hola 5, a laila kūpono nā ʻai 5. Manaʻo wau e puʻunaue like i nā hola o ke ao no nā manawa he 6-XNUMX a hoʻohui i nā mea hoʻomanaʻo meaʻai i kāu hāmeʻa i mea e hoʻomanaʻo pono ai iā ʻoe i kēia no kekahi manawa. No ka mea i kekahi hihia, pono e hoʻomohala ʻia ka ʻai ʻana, a ʻo ka "hoʻomanaʻo" i ka wā mua, ʻoiai he mea hoʻonāukiuki ia, akā e hāʻawi ia i ka manawa, e like me ka ʻīlio a Pavlov, e hana maoli me ka kohu, a makemake ʻoe e ʻai. .

Rula helu 2: ʻaʻohe meaʻai hypocaloric.

Inā mākou e ʻai ma lalo o 1200 calories - nā wahine, a ma lalo o 1500 calories - nā kāne, a laila mākou e kihi iā mākou iho. ʻAʻole loa e hoʻokaʻawale ke kino me nā paona ʻē aʻe inā ma kona mau kuli, a ma kahi o ka hoʻomaha a hana i nā hana physiological, e koi ʻia ke kino e hana ma ke ʻano pale. ʻO ka hopena, e ukali ʻia ka pohō kaumaha o ka wā pōkole e kahi manawa lōʻihi o ka stagnation, a he mea paʻakikī loa ke lanakila ʻana. Eia kekahi, pono e hoʻomanaʻo ʻia me ka meaʻai kūpono ʻole, mono-diets, hypocaloric nutrition, nalowale mākou i ka nui o ka ʻiʻo. A inā nalowale mākou i ka nui o ka ʻiʻo, nalowale mākou i kahi hale hana nui no ka hana ʻana i kēlā mau calorie a mākou e lawe mai ai i loko o ke kino mai waho. ʻO ka maikaʻi mai kā mākou mau meaʻai meaʻai a pau ke ʻano i ka zero. A hoʻomaha wale kekahi a hoʻi i kahi ʻano ʻai ʻole a hoʻololi i ka hīnaʻi kūʻai, e hoʻi koke ka momona a me ka wai i ko lākou wahi. E hoʻomanaʻo, ʻo ka momona a me ka wai he mau hoa maʻalahi e hoʻopau ʻia, akā hoʻi mai lākou e like me ka wikiwiki inā ʻoe e hana i nā hewa meaʻai.

ʻO kahi mea lawe nui: ʻaʻohe mono-ʻai a me ka hypocaloricity, i ʻole e nalowale ka nui o ka ʻiʻo i loaʻa iā mākou.

Rula # 3: kaohi i ka inu wai.

Heʻoiaʻiʻo kēia i ka wā wela. Inā ʻaʻole mākou e inu i ka wai, hoʻonui mākou i ka pilikia o ka dehydration, ke kāohi nei mākou i nā kaʻina metabolic, no ka mea ʻo ka wai he hoa honua āpau e komo i nā pae āpau o ke ola o ke kino. Eia kekahi, inā ʻaʻole mākou e inu i ka wai, hoʻolohi mākou i ke kaʻina detoxification a make maoli mākou iā mākou iho. No laila, inu mākou i ka wai, 1,5-2 liters i kēlā me kēia lā, inā mākou e hele i loko no ka haʻuki a i ʻole ka hoʻomaʻamaʻa ʻana, hiki ke piʻi ka pono o ka wai.

Rula # 4: E mālama i kāu ʻai ʻana i ka protein.

I ke kauwela, nui ka poʻe e hele i ka meaʻai māmā, hilinaʻi i nā hua, nā huaʻai, nā mea kanu, akā i ka manawa like nā huahana holoholona - ka ʻiʻo, ka moa, ka iʻa - mae i ke kua. He kuhihewa no hoi keia. Ua kamaʻilio mua wau e pili ana i ke koʻikoʻi o nā ʻiʻo no ka mālama pono ʻana i ke kaumaha a no ka mālama ʻana i kekahi o nā kaʻina metabolic. Inā ʻaʻole mākou e hoʻokomo i ka nui o nā protein me kahi hui amino acid maikaʻi mai waho mai, e hana mākou i ke kino i kahi hana ʻino. No laila, pono e loaʻa i ka meaʻai nā kumu o ka protein piha, ʻoi aku ka maikaʻi o nā holoholona a me nā mea kanu, no ka mea ʻaʻole hiki i nā mea kanu mea kanu ke hoʻokō i kā mākou pono.

Aia kekahi kānāwai kilokilo i nā meaʻai maʻamau: inā ʻaʻole mākou i ʻai i ka nui o ka protein i loko o ka ʻai calorie i koi ʻia, a laila e loaʻa maoli ka lima i nā momona a me nā haʻahaʻa. No laila, inā ʻaʻole mākou makemake e hana i kahi koho noʻonoʻo e makemake ai i nā mea ʻono e hele i ka ʻūhā, a laila kūpono ke kāohi i nā protein. Wahi a ka Research Institute of Nutrition, ʻaʻohe meaʻai o kā mākou heluna protein.

Meaʻai māmā

Inā mākou e hahai i nā lula a pau i luna, akā i ka manawa like ʻaʻole hiki iā mākou ke hoʻokō i ka ʻai a makemake paha mākou e hoʻomaha a nahu i kekahi mea, a laila ʻo nā mea kanu kahi koho win-win. Akā ma ʻaneʻi ʻaʻole wau e ʻōlelo i ka ʻuala, aia ma kahi laina ʻokoʻa. Manaʻo wau i ka poʻe a pau i ka pae o ka pohō kaumaha e kaupalena i ka ʻuala e hoʻohana wale i nā papa mua a ʻaʻole e hoʻohana i kahi kīʻaha ʻaoʻao. ʻO nā mea kanu ʻē aʻe a pau he haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa, he haʻahaʻa haʻahaʻa ka calorie, no laila hiki ke ʻai ʻia me ka hoʻopaʻi ʻole, i ka nui, me ka ʻole o ka hōʻino ʻana i ke kino. Eia kekahi, ʻo nā mea kanu, me ka hoʻohui ʻana i nā huaora, nā minela, nā mea biologically active e kōkua i ka hoʻoulu ʻana, hoʻoikaika i ka rejuvenation a me nā kaʻina hana maikaʻi he nui, he kumu ia o ka fiber.

Hiki i ka fiber pono'ī ke hoʻopiha piha i ka ʻōpū o ka ʻōpū, a laila e hana i kahi manaʻo o ka satiety a me ka piha. He mea koʻikoʻi kēia, no ka mea, penei ka hōʻailona i ka lolo i kēia kūlana: "E mālie, ua hānai ʻia ʻoe, mai hopohopo a haʻalele i ka lumi kuke." Hāʻawi kēia i kahi manaʻo paʻa. Hoʻohui, hiki i ka fiber ke hana maʻamau i nā ʻōpū, no ka mea, hana ia i nā kūlana kūpono no ka microflora kūpono. Eia kekahi, ʻo ka fiber kahi adsorbent maikaʻi e wehe i nā mea āpau ʻole mai ke kino.