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ʻO ka lilo ʻana o ke kaupaona me nā kapu papaʻai hiki ke wikiwiki a lohi. ʻO nā papaʻai palena palena wā pōkole ma hope o ka pohō wikiwiki, a ʻo nā ʻōnaehana ʻai wā lōʻihi ma hope o nā mea lohi. Loaʻa nā maikaʻi a me nā maikaʻi ʻole i kēlā me kēia ʻano. E nānā i ka ʻokoʻa o kēia mau papaʻai, pehea ka hopena o ko mākou kino iā lākou, a he aha nā mea maikaʻi a maikaʻi ʻole hoʻi.
Nā papaʻai pōkole
ʻO nā papaʻai wā pōkole e komo pū me nā papaʻai mono, e pili ana i ka ʻai ʻana i hoʻokahi huahana a i ʻole hoʻokahi wale nō ʻano meaʻai no 5-10 mau lā. ʻO kēia nā papaʻai: ʻōpala, kokoleka, kefir, moa, 6 petals diet.
ʻO ka lilo o ke kaupaona ma luna o lākou e hana ʻia e ka hoʻēmi ʻana i nā calorie, ka nalowale ʻana o nā wai a me ka nalo ʻana i ka nui o nā mākala. No laila, i nā lā mua o ka papaʻai, e like me ka hopena o ka hōʻemi nui ʻana o nā calorie, hoʻopau ke kino i ka wai. E ʻike i ka mea e hana ʻia. Me nā mea o ka calorie, hoʻemi ʻia ka nui o nā huehue, a, me ka papaʻai maʻamau, mālama ke kino i ke ʻano o ka glycogen i loko o ke akepaʻa a me nā mākala, e waiho ana i nā mea momona. ʻO Glycogen kahi kumu momona o ka ikehu no ka kino. I ke kanaka makua, ʻo kona nui ma kahi o 300-400 gram, akā paʻa kēlā me kēia gram o glycogen i ka 4 gram o ka wai. Me ka nele o nā huaʻalea a me nā calorie, hoʻohana ʻoe i ka glycogen i loaʻa a lilo ka wai, akā ke hoʻi ʻoe i kahi papaʻai olakino, e hoʻihoʻi ke kino i kāna mau mālama. He maʻamau a physiological kēia, akā ʻaʻohe mea e pili ana i ka momona momona.
Ke pau nā hale kūʻai glycogen, a hoʻomau ʻoe e noho ma kahi papaʻai mono, a laila hoʻomaka kou kino e hoʻohana i kāna mau mākala ponoʻī ma ke ʻano he kumu o ka ikehu. A ʻoiai ʻoi aku ka kaumaha o ka mākala ma mua o ka momona, hoʻomau ʻoe e nānā i ka minus makamae ma nā unahi. Hoʻolilo ke kino i ka momona ma kahi hope loa - ʻo kēia kāna "pale pale" i ka wā o ka pōloli.
ʻAʻole hiki ke noho ma ka papaʻai "wikiwiki" ʻoi aku ka lōʻihi ma mua o kahi manawa i hāʻawi ʻia, mai ka pau ʻana o ka ʻōnaehana nūhou, e ulu ana ka pale ʻana, a me nā ʻano maʻi like ʻole o ka ʻōpū gastrointestinal. Hoʻopau pinepine kahi papaʻai wā pōkole me ka overeating kaumaha. He nui ka poʻe e lilo ana ka paona i ka hopena o ka yo-yo, ke lawe ʻia e kēlā papaʻai.
Nā pōmaikaʻi a me nā maikaʻi ʻole o nā papaʻai wā pōkole
ʻAʻole manaʻo ka poʻe Dietitians i nā papaʻai paʻakikī e like me kahi papa hana hoʻohaʻahaʻa kaumaha lōʻihi, akā hiki iā lākou ke kuhikuhi iā lākou i nā manawa maʻamau. ʻO kahi laʻana, ke hoʻomākaukau nei kahi mea maʻi no kahi hana a pono koke ʻo ia e lilo i kekahi mau paona, a i ʻole ke loaʻa kahi hanana nui ma kona ihu a pono ʻoe e lilo i kaupaona nona ma kēlā me kēia kumu kūʻai.
No laila, eia kekahi, hoʻokahi wale nō ka papaʻai pōkole:
- ʻO ka lilo wikiwiki - ʻaʻole momona, akā kaumaha.
Nui aʻe nā mea ʻino:
- E hoʻi nō nā paona i nalowale;
- Huhū mai ka ʻike maikaʻi ʻole;
- Loaʻa ka nui o ka nui o nā mākala a me ka lohi o ka metabolism;
- Nā pilikia Gastrointestinal;
- Ka hōʻino ʻana o ka pale ʻana;
- Nā maʻi Hormonal inā hoʻolōʻihi ʻia ka papaʻai.
Nā papaʻai wā lōʻihi a me nā ʻōnaehana momona
ʻO nā papaʻai wā lōʻihi me nā ʻōnaehana nutritional hiki ke ukali a hiki i 6-8 mau pule. Eia nā papaʻai: Atkins, Ducan, Iapana, Kremlin, protein-carbohydrate alternation a me nā mea ʻē aʻe. ʻO ka lilo ʻana o ke kaupaona ma aneʻi no ka nalowale ʻana o ka wai ma muli o ka hōʻemi ʻana i ka paʻakai a i ʻole nā haʻuki. ʻO ka mea mua, aia ka lilo wikiwiki o 1,5-2 kilokilo, a laila lohi ke kaumaha. Kāohi ʻia ka nalo ʻana o ka nui o nā mākala e ka nui kūpono o ka protein i loko o ka papaʻai, a me ka hoʻoikaika mau.
ʻAʻole haʻahaʻa kēia mau papaʻai i nā calorie e like me nā papaʻai pōkole, no laila hiki iā lākou ke ukali no ka manawa lōʻihi, akā ʻaʻole wikiwiki ka paona.
Nā pōmaikaʻi a me nā maikaʻi ʻole o nā papaʻai wā lōʻihi
Pros:
- Ka papa inoa ākea o nā meaʻai i ʻae ʻia e hoʻohālikelike ʻia i nā papaʻai wā pōkole;
- Loaʻa ka loaʻa o ka calorie kūpono;
- ʻO ka hiki ke hoʻomohala i nā ʻano kūpono a mālama i ka hopena ma hope o ka papaʻai.
Con:
- ʻO ka makaʻu o ke kaulike ʻole hormonal me ka deficit kalori ikaika no ka manawa lōʻihi;
- Ka hōʻeha i ke kaulike wai-paʻakai, inā pili ka papaʻai i ka hoʻoneʻe ʻia o ka paʻakai;
- ʻO ka makaʻu o ka hoʻomohala ʻana i nā maʻi ʻai.
ʻAʻole hiki iā ʻoe ke hele i ka papaʻai mau loa. No laila, ma hope o kona hoʻopau ʻana, hoʻi ka poʻe he nui i ka nohona i lawe iā lākou i ka mokuʻāina ma mua o ka papaʻai a hoʻihoʻi i ke kaumaha. Hana kēia no ka mea i kēia manawa ʻaʻole hiki ke hoʻomohala i nā ʻano maʻamau e ʻae ai e mālama i ka hopena. Aia kekahi mau noiʻi ʻepekema i hōʻike ʻia ʻaʻole hāʻawi nā papaʻai palena palena i nā hopena lōʻihi, akā alakaʻi i ka ʻoi aku ka nui o ka ʻai a me ke kaupaona.
Hoʻokahi mea i like ai nā papaʻai pōkole a me ka wā lōʻihi - makemake lākou āpau e ʻai iā ʻoe i nā calorie ʻē aʻe i kekahi ala a i ʻole kekahi. No laila, no ke aha e hoʻomāinoino ai iā ʻoe iho ma ka hāʻawi ʻana i kāu mau meaʻai punahele ke hiki iā ʻoe ke hōʻoluʻolu ke lilo i ka paona ma ka helu ʻana i nā calori a me ka hoʻomohala ʻana i nā ʻano kūpono?