Loaʻa ka loaʻaʻana o ka kaumaha me kaʻikeʻoleʻia i nā kaiaulu o ke Komohana kahi kokoke i ke kaʻina kānāwai ma waho o kaʻae. A ma ka hapanui o nā kumu, he kumu kēia no ka hoʻonuiʻana i nā calorie ma mua o kā mākou'āʻana - aia kekahi mau kumu kūpono no ka loaʻa o ka waiwai palekana.
Ināʻoe e loaʻa ana ka kaumaha aʻaʻoleʻike i ke kumu, aia maʻaneʻi nā kumuʻewalu o ke kaumaha waiwai, ponoʻoe e noʻonoʻo.
1 - NānāʻAi a me ka Meaʻai
ʻO kēia, he mea maopopo,ʻo ka mea nui. Aʻoiai heʻoiaʻiʻo, hiki ke hoʻemiʻia ka heluna o nā calorie e mālamaʻia e like me ka momona i kahi hoʻonaʻauao maʻalahi (ʻo ia hoʻi, ua pau nā calories i ka hanaʻana i nā calories e like me nā calories i mālamaʻia a ua nalowale),ʻo ka physiology kanaka iʻoi aku ka paʻakikī ma mua o kēlā. I ko mākou kino,ʻaʻole ka meaʻai i nā calorie a me ka meaʻai wale nō; ʻo kaʻai kaʻikepili. ʻO keʻano o kā mākouʻai e haʻi ai i ko mākou kino i kahi mea e pili ana i ko mākou kaiaulu, a i ka paneʻana i kēlāʻike, hoʻololi ke kino o mākou i ka mālamaʻia a mālamaʻia o kā mākouʻai, e hoʻololi ai i ka hoʻonāukiukiʻia a hoʻopauʻia paha o kā mākou mau pono. No lailaʻo kā mākou mea eʻai ai, he koʻikoʻi nui ia ma kā mākou kaumaha, me ka nui o nā calorie a mākou eʻai nei.
Eia kekahi laʻana,ʻo kaʻaiʻana i nā pūpū me kahi helu hulu kiʻekiʻe e hoʻonui i ko mākou mau insulin. Hiki iā mākou ke noʻonoʻo i ka insulin e like me ka paʻahao o ka momona - hiki ke momona i ka momona i loko o ko mākou puʻupuʻu momona, a hōʻole e hoʻokuʻu aku i hiki iā mākou ke puhi aku.
Ma kaʻaeʻana mai i nā'ōpili (keʻano nui paha keʻano o keʻano o ka wai) e hiki iā mākou ke hoʻemi i ko mākou mau'inana insulin a kōkua iā mākou e hoʻolālā i ko mākou "momona" hoʻoweliweli.
Hiki i nā pānaʻiʻai ke hoʻopili i ka waiwai kaumaha. ʻO kaʻaiʻana iʻelima mauʻai liʻiliʻi i ka lā, ma kahi oʻelua aʻekolu paha mauʻai, ua pili pū me kahi emi liʻiliʻi o ka lilo i ke kaumaha.
ʻO kaʻaiʻana i kaʻai kakahiaka i nā manawa a pau e manaʻoʻia e hoʻemi i ka hopena o ka loaʻa kālā. I kekahiʻaoʻao,ʻo kaʻaiʻana i ka pō ma mua o ka moeʻana ua pili i ka'ālana (a me nā mea e moe ai ka moe).
E hoʻomanaʻo i ko mākou mau makahiki, keʻano o ko mākou kino i ke pale i nā calories, a uaʻoi aku ka maʻalahi o ka maʻalahi ma mua o ka hana i loko o ko mākou'ōpio'ōpiopio. ʻO kēia waiwai loaʻa pinepine ia me ka loaʻaʻole o nā loli iʻikeʻia i kā mākou mauʻai a i nā papahanaʻoihana - no lailaʻo ia "he kikoʻole."
Ināʻoe eʻimi ana e lilo i ke kaumaha i loaʻa iāʻoe me kaʻikeʻoleʻia,ʻo ka pāʻana i ka paleʻai calorie pono he kī. E komo i kāuʻikepili i loko o ke kaʻina hana o ka calorie paʻakikī ma lalo nei eʻike i ka nui o nā calories āu eʻai ai no ka pohō kaumaha.
2 - Ka lawaʻana o kaʻike hana
Ke pili nei i ka nohona maʻalahi a pili i ka waiwai waiwai. A no ka nānāʻana i ka nui o ka pāpāho,ʻo ia ka hana maʻamau e hoʻonui i ka nui o ka maʻi diabetes a me ka nui. Ehia nā hana e pono aiʻoe?
3 -moe moe
Loaʻa ka loaʻaʻana ma lalo o 7 mau hola o ka moe ma ka pō e pili ana i ka waiwai waiwai. ʻO ke kumu o kēia, ma ka liʻiliʻi loa,ʻo ka hoʻonāʻana i ka moe e hoʻonui i ka makemake e kāpīpī i ka leptin hormone, a hoʻonui i ka hoʻonani hoʻonani i ka hormone ghrelin.
No laila, i ka wā e hiamoe ai mākou, e hoʻokomoʻia ana mākou a nui mākou eʻai.
4 -Mahele i ka Hoʻopiʻiʻana
ʻO kaʻonaʻana i ka pumeʻana,ʻoiai he poʻo nui i ke olakino, ke alakaʻi pinepine i ka waiwai waiwai. ʻO kaʻoiaʻiʻo, ua'ōlelo nā poʻe kumu e hoʻomohala i nā papa hana hoʻopunipuni i nā meaʻai a me ka hoʻomehana i mea e pale ai i kēia pilikia.
5 - Nānā
Ua pili kekahi mau lāʻau i kākauʻia me ka waiwai waiwai, e like me:
- ʻO kekahi mau lāʻau lapaʻau i hoʻohanaʻia no ka mālamaʻana i nā maʻi psychiatric e like me ka schizophrenia, ka puʻuwai, a me ka maʻi maʻi pōpō
- Nā Steroids
- Nā paila kīnā hānau
- ʻO kekahi mau lāʻau lapaʻau
- ʻO kekahi mau lāʻau lapaʻau i hoʻohanaʻia no nā maʻi hōʻailona
Inā lawelaweʻiaʻoe no kekahi o kēia mau pilikia me ka lāʻau kaukauʻana, e kamaʻilio me kāu kauka e pili ana inā paha e kākoʻo kāu lāʻau i ka waiwai waiwai.
6 - Nā maʻiʻeleʻele
ʻO nā maʻi o ka lāʻau endocrine e alakaʻi pinepine i ka waiwai waiwai. Eia kēia mau mea:
- ʻO Cushing maʻi
- ʻO ka Hypothyroidism
- ʻO ka Polycystic ovary syndrome (PCOS)
- ʻO ke kūpilikiʻi o ka hormone
Hiki iāʻoe ke nānā me kāu kauka eʻike inā pono e loiloiʻiaʻoe no kekahi o kēia mau pilikia.
7 - Cardiac Ka maʻi
ʻO ka'ōpū naʻauʻole ka hopena o nāʻano maʻi likeʻole, a pili i ka waiwai waiwai no ka paʻaʻana i ka wai. ʻOiaiʻo ka poʻe o ka paʻakikī naʻaupō e hana i ka edema ma nā wāwae, hiki ke hoʻopaʻaʻia i loko o ke kino e like me 10 - 12 paona o ka wai me ka hanaʻana i ka edema iʻikeʻia.
8 - Nā Kauka Hana Hana
Hiki i kekahi mau pilikia maʻi'ē aʻe ke hana i ka waiwai waiwai ma ka hanaʻana i ka paʻaʻana o ka wai. No ka laʻana, nā maʻi hōkiʻi, ma kahi maʻi maʻi nephrotic, hiki ke alakaʻi i ka waiwai waiwai nui mai ka edema. Pēlā nō, nā pilikia o ka huhū e like me ka cirrhosis hiki ke hana i ka paʻaʻana o ka wai, ma ka'ōpū (kahi i kapaʻia ascites). ʻO Lymphedema, ka hopena o ka wai i hanaʻia ma ka loliʻana i loko o ka pūnaehana lymphatic, hiki iā ia ke hana i ka waiwai kaumaha.
Ka Lā Lalo
No nā kānaka i loaʻaʻole ke kaumaha kaumahaʻole e loaʻa i ke kumuhana maʻamau, ma kahi lōʻihi, pili i nāʻano meaʻai maʻamauʻole a me nā hana maʻamau.
Akā inā e loaʻa anaʻoe i ka kaumaha no ke kumu kūponoʻole a ke manaʻoʻiʻo neiʻoe eʻai anaʻoe i ka maikaʻi a me ka loaʻaʻana o ka pono o ka hana kino, ponoʻoe e kamaʻilio me kāu kauka e pili ana iāʻoe i kekahi o nā kumu'ē aʻe o ka waiwai waiwai.
> Kālā:
> Allison KC, Grilo CM, Masheb RM, et al. ʻO Binge eʻai ana i ka pōʻino a me ka pō eʻai ai i ka maʻi: heʻano kūlike o kaʻaiʻana. J Consult Clin Psychol 2005; 73: 1107.
> Bhutani S, Varady KA. ʻO Nibbling Versus Feasting:ʻO wai ka pahu hana kūpono he maikaʻi no ka naʻau? Nutr Rev 2009; 67: 591.
> Filozof C, Fernández Pinilla MC, Fernández-Cruz A. Keʻaeʻana i kaʻae a me ka mea kaumaha. ʻO Obes Rev 2004; 5:95.
> Greer SM, Goldstein AN, Walker MP. ʻO ka hopena o ka hiamoe moe ma luna o nā meaʻai i loko o ka'ōpū o ke kanaka. Nat Community 2013; 4: 2259.