He aha ke kaupaona kūpono no kāu kiʻi

ʻAʻole kū hoʻokahi kanaka makua e ulu a 170 cm inā kona kiʻekiʻe, e ʻōlelo, 160. A i ʻole hoʻemi i ka nui o kona wāwae - e ʻōlelo, mai 40 a 36. Eia nō naʻe, nui ka poʻe e hoʻololi i ko lākou kaona a me ka nui. ʻOiai makehewa paha nā hana āpau: "ʻO 5% wale nō o ka poʻe i lilo ka paona ma muli o ke kaohi kapu e mālama iā ia ma kēia pae no hoʻokahi makahiki," wahi a ka psychologist psychology ʻo Natalya Rostova.

"Ua hōʻoia ka ʻepekema ua hoʻoholo biologically kā mākou kaupaona," wehewehe ʻo psychotherapist Italia, nutritional a endocrinologist Riccardo Dalle Grave *. - Hoʻoponopono ke kino i kā mākou lākiō i ka lākiō o nā calorie i lawe ʻia a excreted - no laila, hoʻoholo ke kino i ka mea a ko mākou "kūlohelohe" kaumaha, i kapa ʻia e nā ʻepekema "set point", ʻo ia hoʻi, ke kaupaona paʻa o ke kanaka ke ʻai ʻo ia, hoʻolohe i ka physiological manaʻo pololi “. Eia nō naʻe, no kekahi, kau ʻia ke kaupaona ma waena o 50 kg, no kekahi a hōʻea i 60, 70, 80 a ʻoi aku. No ke aha mai kēia hana?

Nā mahele ʻekolu

"Ua ʻike nā ʻike genome i nā genes 430 e hoʻonui i ka makaʻu o ka momona," wahi a Dalle Grave. "Akā ʻo ka maʻamau i ka loaʻa ʻana o ke kaumaha kaukaʻi ʻia i ka hopena o ka nohona kaiāulu o kā mākou kaiapuni, kahi e nui ai ka meaʻai, hoʻokomo a ʻaʻole kaulike." ʻO kēlā me kēia mea e hopohopo nei e pili ana i ka keu kaupaona hiki ke mahele ʻano ʻia i ʻekolu mau ʻāpana.

"ʻO ke kaumaha maoli maoli" ka poʻe i loaʻa kahi kiko kiʻekiʻe no nā kumu kūlohelohe, kahi e hoʻopili ai i nā ʻano hormonal. "Manaʻo ʻia he ʻai nui ka poʻe kaona a ʻaʻohe makemake iki e pale aku i ka meaʻai," wahi a Dalle Grave. - Eia naʻe, ʻaʻole maikaʻi nā mea āpau: ʻo kēlā me kēia 19 o 20 mau mea i hōʻike ʻia e hōʻike e ʻai like me nā mea āpau, akā kiʻekiʻe mau ko lākou kaumaha. He ʻano pilikino kēia o ka metabolism: pono ke nalo ʻana i nā kilokika mua, hoʻemi nā aʻa adipose i ka hana ʻana o leptin, kahi e hilinaʻi ai ka manaʻo o ka māʻona, a hoʻonui ka ʻai. “

ʻO ka hui aʻe - "kūpaʻa", ʻike ʻia lākou e nā fluctuations nui i ke kaupaona ma nā ʻano ʻokoʻa o ke ola. ʻO ke koʻikoʻi, ka luhi, ke kaniʻuhū, ke kaumaha e alakaʻi ai i ka loaʻa ʻana o ke kaumaha, ʻoiai ʻo ka poʻe o kēia ʻano e "hopu" i nā manaʻo maikaʻi ʻole. "Makemake nui lākou i nā meaʻai momona a momona, i loaʻa ka hopena sedative maoli (ʻoiai ka manawa pōkole)," i ʻōlelo ʻia e Daniela Lucini, ke kauka ma ke keʻena neurovegetative o ka Sacco Clinic ma Milana.

"Maona ʻole" - aia ko lākou kaumaha kūlohelohe i loko o ka pae maʻamau, akā makemake nō lākou e lilo kaupaona. "ʻO ka wahine, nona ka helu i hoʻonohonoho ʻia he 60 kg, ua koi ʻia e pōloli iā ia iho i mea e lawe ai iā ia i 55 - hiki ke hoʻohālikelike ʻia i kēia inā pehea e hakakā mau ai ke kino e hoʻohaʻahaʻa i kāna mahana mai 37 a 36,5 kekelē. ” , Wahi a Dalle Grave. No laila, alo mākou i kahi koho kūpono ʻole: i kēlā me kēia lā - a hiki i ka hopena o ko mākou ola - e hakakā me ko mākou ʻano a i ʻole e hoʻokokoke loa i kā mākou mea maikaʻi.

Norm, ʻaʻole ʻīlio

I mea e hoʻoholo ai i kāu kaupaona "kūlohelohe", aia kekahi mau pae hoʻohālikelike. ʻO ka mea mua, ʻo ka helu nui o ke kino i kapa ʻia: BMI (Body Mass Index), i helu ʻia e ka hoʻokaʻawale ʻana i ke kaupaona e ke kiʻekiʻe kiwikā. ʻO kahi laʻana, no ke kanaka 1,6 m ka lōʻihi a kaupaona i 54 kg, ʻo ka BMI he 21,1. BMI ma lalo o 18,5 (no nā kāne ma lalo o 20) ke ʻano o ka lahilahi, ʻoiai aia ke ʻano ma ka pae mai 18,5 a 25 (no nā kāne ma waena o 20,5 a me 25). Inā hāʻule ka papa kuhikuhi ma waena o 25 a me 30, hōʻailona kēia i ka nui o ke kaupaona. He mea nui nō hoʻi nā hiʻohiʻona Kumukanawai: "Wahi a ka Metropolitan Life Insuranse, me ke kiʻekiʻe o 166 cm no kahi wahine ashensic physique, ʻo ke kaupaona kūpono he 50,8-54,6 kg, no ka 53,3-59,8 normosthenic , 57,3 kg, no ka 65,1 hypershenic, XNUMX – XNUMX kg, - wahi a Natalya Rostova. - Aia kekahi ala maʻalahi no ka hoʻoholo ʻana i ke ʻano kumukānāwai: wahī i ka lima lima hema me ka manamana nui a me ka manamana lima o ka lima ʻākau. Inā pani paʻa ʻia nā manamana lima - kahi normosthenic, inā ʻaʻole pili wale ka manamana lima, akā hiki ke hoʻopili ʻia kekahi i kekahi - kahi astenic, inā ʻaʻole lākou e hui pū - he hypershenic. ”

Loaʻa i kēlā me kēia kanaka kahi laulā o ke kaona hōʻoluʻolu, ʻo ia hoʻi, ke kaumaha āna i manaʻo ai maʻamau. "Hoʻohui a i ʻole hoʻemi ʻia i ʻelima mau kilokika - ʻo kahi āpau ma waena o ka maʻamau a me ka manaʻo kumuhana o ka hōʻoluʻolu e manaʻo ʻia he maikaʻi," i ʻōlelo ʻia e ka psychotherapist ʻo Alla Kirtoki. - Kūlohelohe nō hoʻi nā fluctuations o ke kau i ke kaupaona, a, i ka nui, ʻaʻohe mea ʻē aʻe, ʻeha i ka makemake o ka wahine e "lilo i ka paona e ke kauwela". Akā inā ʻoi aku ka hakahaka ma waena o ka moemoeā a me ka ʻoiaʻiʻo ma mua o he ʻumi kilokilo - ʻo ka mea paha, hūnā ʻia kekahi mea ʻē aʻe ma hope o nā kuleana kaumaha. “

Nā makemake a me nā kapu

"ʻO ka ʻae ʻana i ka pono e kaohi i ka meaʻai e like me ka hoʻokaʻawale ʻana me ka illusion o ke omnipotence o ke keiki," wahi a ka psychotherapist Alla Kirtoki.

“Aia ke kanaka hou i kahi o nā makemake, i kaupalena ʻia e kāna mau hiki. ʻO ka hālāwai o ka makemake a me nā palena i hāpai mau i ka hakakā kūloko. I kekahi manawa hana hou ʻole ʻia ka hiki ʻole ke ʻae i nā mea kapu i nā ʻāpana ʻē aʻe o ke ola: ke ola nei kēlā poʻe e like me ke kumumanaʻo o "āpau a i ʻole mea ʻole" a ma muli o ka hopena ʻaʻole lākou ʻoluʻolu i ke ola. ʻO kahi ala makua e ʻae ai i nā palena e hoʻomaopopo: ʻaʻole wau he mana āpau, ʻoluʻolu ʻole, akā ʻaʻole wau he nonentity kekahi, hiki iaʻu ke koi i kekahi mea i kēia ola (ʻo kahi laʻana, ʻāpana keke). Hoʻokumu kēia noʻonoʻo i kahi ala o nā kapu - ʻaʻole ka nele, akā ʻaʻole ʻae ʻia - e hoʻomaopopo a hiki ke wānana i kā mākou pilina me ka meaʻai. ʻO ka hoʻomaopopo ʻana i nā lula e kū nei, ʻo ia hoʻi, ko lākou mau palena ponoʻī, alakaʻi i ka loaʻa ʻana o ka mākau e noho i loko o ke ana o kēia mau lula. Pau lākou i ka hōʻoluʻolu ʻole i ka manawa ke lilo lākou i mau manaʻo manuahi, kahi koho: "Hana wau i kēia no ka mea he mea maikaʻi iaʻu, kūpono, e hana maikaʻi."

Ke kamaʻilio nei e pili ana i kā lākou iho (manaʻo paha) ka nui o ke kaupaona, makemake ka poʻe e hoʻololi i nā kumu a me nā hopena, i ʻōlelo ʻo Natalya Rostova: "ʻAʻole nā ​​paona keu e hoʻopilikia i ko mākou hauʻoli a me ka hōʻoluʻolu, akā ʻo ka ʻoluʻolu noʻonoʻo ke kumu o ka ʻike ʻia o ke kaupaona nui". Me ka illusory ʻoi loa o ke kaupaona, ʻaʻole ʻike ʻia e kekahi mea koe ka mea nona.

Nui nā makemake ʻokoʻa a ka poʻe e hoʻāʻo ai e māʻona i ka meaʻai. “ʻO ka mea mua, he kumu ia o ka ikehu, kōkua ia iā mākou e māʻona i ko mākou pōloli. ʻO ka lua, ke loaʻa nei ka leʻaleʻa - ʻaʻole wale mai ka ʻono, akā, mai ka leʻaleʻa, kala, ʻaʻala, lawelawe ʻana, mai ka ʻoihana a mākou e ʻai ai, mai ke kamaʻilio ʻana, kahi ʻoluʻolu loa i ka papaʻaina, - wehewehe ʻo Alla Kirtoki. - ʻO ke kolu, he hana ia no ka hoʻomaha ʻana i ka hopohopo, e loaʻa ai ka ʻoluʻolu a me ka palekana, a ka umauma o ka makuahine i lawe mai ai iā mākou i ka wā kamaliʻi. ʻEhā, hoʻonui ia i ka ʻike naʻau, ʻo kahi laʻana, ke ʻai a nānā mākou i ke kīwī a heluhelu paha i kahi puke i ka manawa like. Pono mākou i nā helu hope loa ʻekolu, kahi e kūlohelohe ai i ka nui o ka ikehu a me nā meaʻai. Me he mea lā ʻo ke ala wale nō e kāpae ai i kēia overkill ka mea e hoʻokau iā ʻoe iho i loko o ke kumu o ka hoʻonele. ʻO ia ka mea e alo ai i ka alo me ke ʻano paʻa: "Inā makemake ʻoe e nani, hoʻonele iā ʻoe iho i ka leʻaleʻa." Hoʻokumu kēia i kahi hakakā hohonu - ʻo wai ka mea e pono ai ke ola me ka leʻaleʻa ʻole? - a i ka hopena hāʻawi ke kanaka i nā kapu, akā nalowale ka mahalo iā ia iho. ”

E pili ana i ia

ʻO Tamaz Mchedlidze "E hoʻi iā ʻoe iho"

MEDI, 2005.

ʻO ka mea kākau o ka puke, Kauka o ka ʻepekema Lapaʻau, e kamaʻilio e pili ana i kāna ʻike ponoʻī o ka lilo ʻana o ke kaupaona - e 74 kilokilo - a he aha nā hanana a me nā hana kūloko i hele pū me kēia. Hoʻopili ʻia i ka puke nā papa o ka ʻike calorie a me ka hoʻohana ʻana i ka ikehu.

ʻO ke ola me ka paʻakikī ʻole

"Nānā nā kālaihanaola o kēia wā i ka papaʻai paʻa e like me ka maʻi ʻai," wahi a Alla Kirtoki. - He aha ka hana me ko mākou kino? Kino loa ia e ka mea e hana nei, me ke kakali o nā manawa pōloli, hoʻomaka ia e kūkulu hou i ka metabolism, mālama, mālama i nā lako no kahi lā ua. "ʻO ke ala wale nō e hōʻalo ai i kēia ka haʻalele ʻana i ka manaʻo maoli e kōkua ka hoʻonele ʻana iā ʻoe e kūkulu hou i kou pilina me kou kino. "ʻAʻole pono e mālama ʻia ke kino i kahi deficit ikehu," hoʻomau ʻo Alla Kirtoki. "Ma ka ʻaoʻao ʻē, pono e ʻike ʻoiaʻiʻo e hoʻolako mau ʻia nā meaola i ke koina i koi ʻia - ʻo kēia ke kī o ke kaupaona paʻa a me ka metabolism maikaʻi."

"He mea lapuwale a hōʻeha hoʻi ke kaua me ʻoe iho," wahi a Natalya Rostova. "ʻOi aku ka naʻauao o ka hana ʻana me kou kino e mālama i ka meaʻai kaulike, kaulike." Hiki paha ke kuapo i ka meaʻai kūpono me ka hoʻonele ʻole iā ʻoe iho i ka leʻaleʻa? Pehea e hoʻokaʻawale ai i ka pono physiological no ka meaʻai mai kā mākou makemake ʻē aʻe, no ka hōʻoluʻolu o (a) aia paha kekahi mau ala ʻē aʻe? I ka hoʻomaka ʻana, pono e nīnau i ka nīnau: pehea ka nui o nā meaʻai e pono ai wau e kākoʻo iaʻu iho - ʻaʻole e lilo i ka kaumaha, akā ʻaʻole no ka loaʻa ʻana o ka paona? Hiki iā ʻoe ke hoʻāʻo e mālama i nā moʻolelo - pehea ka nui a me ke ʻano o nā meaʻai i ʻai ʻia i kēlā me kēia lā, e mālama i kahi ʻano diary o nā nānā. "Hāʻawi ia i ka nui o ka ʻike e noʻonoʻo ai," i wehewehe ai ʻo Alla Kirtoki. - Inā ʻaʻole mālama kekahi i kēia mau moʻolelo, a laila hūnā ʻia kēia ʻike āpau iā ia. ʻO ka mea mua, ʻae iā mākou e hoʻomaopopo pehea ka pili o ka meaʻai i kā mākou makemake - inā makemake mākou e ʻai i kēlā manawa a ʻaʻole paha, he aha ka mea i hoʻonāukiuki iā mākou e ʻai. ʻO ka lua, "hoʻopili" hou me ka meaʻai, hoʻomanaʻo i ka ʻono (a ʻono ʻole paha), ʻike leʻaleʻa. ʻO ke kolu, hāʻawi iā ia iā mākou i ka ʻike kūpono e pili ana i nā calorie a me ka waiwai kūpono o nā meaʻai a mākou i ʻai ai - e maikaʻi loa nā pākaukau kalo ma aneʻi. ʻEhā, mai kēia papa inoa o nā meaʻai (keu hoʻi inā lōʻihi ia, e ʻōlelo, ma hope o ka pāʻina), hiki iā mākou ke hoʻokaʻawale i kahi mea a mākou e mākaukau ʻole ai e hāʻawi, akā e hāʻawi maʻalahi mākou. ʻOi aku ka hua o kēia ma mua o ka ʻōlelo ʻana iā ʻoe iho: “ʻAʻole pono ʻoe e ʻai nui,” no ka mea ʻaʻole mākou e koho i ka mea lawe ʻole i ka leʻaleʻa maoli. E hoʻokokoke aku kēia iā mākou i ka ʻike ʻana i ko mākou pono maoli (me ka leʻaleʻa) a me ka hōʻona ʻana iā lākou e like me ka hiki ke hiki. ”

* Luna Hoʻonohonoho Kālā o ka ʻAkalia Hui Pū ʻIa no ka Nutr a me ke Kaumaha (AIDAP).