E hoʻoholo i ka helu heluʻana i nā calories a iʻole nā kāpili e lilo i ka kaumaha
Ke manaʻo neiʻoe i ka heluʻana i nā lāʻau kaʻa e lilo i ka kaumaha? Lawe pinepine nā Dieters i ka kānalua no ka heluʻana i nā haʻalima , helu i ka momona a helu i nā calories e lilo i ka kaumaha. ʻOiaʻiʻo,ʻaʻohe pane o nā hoʻopaʻapaʻa i nā kaiaulu a me nā kaiauluʻike e pili ana i keʻanoʻoi aku. ʻO ka hakakā pinepineʻana i ka pāpāho, me ka haʻaleleʻana i nā mea kūʻai.
Ka'ūpili e pili ana i ka heluʻana i nā Carbs e Loe Weight
Inā makemakeʻoe eʻona i ka kaumaha, pehea keʻano āu e koho ai?
ʻO kahi mea koʻikoʻi i ka Journal of the American Medical Association ke kākoʻo i ka hoʻohanaʻana i kahiʻai momona-momona no ka mālama pono. Akā ma hope o ka paʻiʻiaʻana, ua hoʻouluʻia i ka hakakā ikaika ma waena o nā kauka a me nā mea noiʻi. ʻIkeʻiaʻaʻole hiki i kekahi keʻaelike i keʻano o nā calories e hoʻopilikia i kāu waistline: ka momona a iʻole ka hauhā.
Nohea kahi e waiho ai i kahi mea maʻalea akamai? ʻO kahi hoʻopuka hou o ka American College of Sports Medicine's Fit Society Page i hōʻuluʻuluʻia i kahi laina kūpono. Ma kahiʻatikala e pili ana i ka waiwai o nā pāʻani liʻiliʻi liʻiliʻi , kākau lākou,
"Ua hoʻonui nā haʻawina nui āpau i nā paukū kaumaha o ke kaumaha i ka poʻo, aʻaʻole kekahi o nā mea i hoʻoleʻaleʻa iʻikeʻia ma keʻano he lanakila mālie. ʻO ka hopena hopena e pili ana i ka hopena,ʻo ka poʻe e pili kokoke ana i nā'ōlelo papahana eʻoi aku ka holomua i ko lākou pōʻino kaumaha, no ka mea a lākou eʻai ai. "
Pono iaʻu e helu i nā kinikoki e hala ai ke kaumaha?
Inā e ho'āʻo anaʻoe e lilo i ka kaumaha, no ka mea e koho aiʻoe i keʻano o kaʻai, mālama pono i kāuʻai waipona i hiki ke kōkua no nā kumu he nui. Loaʻa nā pōmaikaʻi o nā pūʻulu helu helu:
- Ka hoʻonuiʻia o ka calories . ʻO ka hapanui o mākou eʻai i ka meaʻai i kūkuluʻia i nā hale. Inā hoʻoemiʻoe i ka laweʻia o kāu punahele nui loa o nā calories, e emi ana kāu i ka hoʻolālā caloric . ʻO ka hoʻemiʻana i ka laweʻana o ka waiākika kekahi o nā ala maʻalahi e hoʻemi ai i ka nui o ka meaʻai āu eʻai ai .
- ʻO ka meaʻai maikaʻi loa. ʻO kaʻaiʻAmelika maʻamau kahiʻoi aku ka nui o ka palaoa keʻokeʻo, ka hana'ākope a me nā kuki, nā meaʻawaʻawa, nā wai, nā mea inu kope a me nā teased sweet. ʻO kēia mau meaʻai he meaʻaiʻole ka meaʻai kūpono. Inā hiki iāʻoe ke pani iā lākou me nā kohoʻoi aku kaʻoi aku o ka'ōpona e like me nā huaʻai a me nā huaʻai hou, e makeʻoe i kou laweʻana i nā lāʻau hāpoki, hoʻonui i kou laweʻana i ke fiber a me nā meaʻai'ē aʻe'ē aʻe a hoʻonui i ka pōloli a puni ka lā.
- Hoʻonuiʻia ka pilina lepo. Ke hoʻohāikiʻoe i ka helu o nā calories eʻaiʻia eʻoe mai nā'ōpalima e hoʻomohala i kaʻai i ka calorie no ka meahuhu mai nā kumuhana'ē aʻe. ʻO ia keʻano inā hoʻoemiʻoe i kāu kīpona'okena, hiki iāʻoe ke hoʻonui i kou ilalapona me ka hoʻonuiʻoleʻana i kāu kalolaʻai. ʻO ke kōleo leanoa e kōkua iāʻoe e kūkulu a mālama i ke ahulau a ua hōʻike kekahi mau hana hou nei e hiki i nā mea make e hoʻopau i nā protein hou ke hoʻomau i ka holomua i ka manawa.
- Nā momona maikaʻi. ʻO kaʻai kīʻaha momona ka haʻahaʻa e hāʻawi ai iāʻoe i kahi lumi i kaʻai i ka calorie e hoʻonui i ka momona. No ke aha e momona ai ka momona i kāuʻai? ʻO kekahi momona, e like me ka omega-3 mau momona , e kōkua i kou kino e hana maikaʻi a hiki ke kōkua i ka emiʻana o ka maʻi maʻi.
- Hoʻonui i nā kūlana olakino. Pono kekahi kūlana olakino e heluʻoe i nā huapona. ʻO ka maʻi maʻamau, e like me keʻano, ponoʻoe e hōʻemi i ka helu o nā'ōmaʻa āu eʻai ai ma kēlā me kēiaʻai i 30-45 grams.
ʻO ka helu helu maikaʻi loa no ka Loss Pohō
Ehia mau'ōpili eʻai ai no ka poho kaumaha? ʻO ka pane i kēia nīnau e pili ana i kāu haʻawina a me kāu nui. E like me ka Dietary Reference Intakes of the Institute of Medicine, ponoʻoe eʻai ma waena o 45% a me 65% o kāu mau calorie o ka lā mai ka waihā. Hōʻike nā Kuhikuhina mai ka Academy of nutrition and Dietetics e pono i nāʻoihana maʻamau eʻai i waena o 2.3 a 5.5 grams o ka waiʻalulu ma ka paona o ke kaumaha o ke kino ma muli o ka nui a me ka ikaika o ke aʻoʻana.
E hoʻomanaʻo i nā maʻalāʻau e pili anaʻaʻole i ka hoʻohāikiʻiaʻana o ka waiʻahu. ʻO kaʻai momona'okole ka mea maikaʻiʻole noʻoe. ʻO ka meaʻai maikaʻi loa iāʻoe heʻai ia e hiki ai iāʻoe ke pipili i. No kekahi poʻe,ʻo ia ka meaʻawaʻawa momona . Akā no ka mea e koho aiʻoe i kāuʻaiʻana ,ʻo ka heluʻana i nā kāpili a me ka kohoʻana i nā kohoʻoi aku kaʻoi aku ka maikaʻi o kāuʻaiʻana a me kou olakino i ka manawa.
Nā kumuhana:
George A. Bray, MD. "Keʻaʻai a me ka hoʻomehana no ka pauʻana o ke kaumaha." Ka Nupepa o ka HuiʻAmelika PekelalaʻoʻAmelika i ka lā 27 o Nowemapa.
ʻO Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Packs, Steven R Smith. "" Nā hopena o nā paona paonaʻehā i likeʻole i ka momona, protein, a me ka'ōpaliko ma luna o ka momona momona, kaʻili lean, keʻano o ka'anakene visceral, a me ka momona momona: nā hualoaʻa mai ka ho'āʻo LOST POST. " American Journal of Clinical Nutrition January 18, 2012.
Kale B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Nā hopena o ka hoʻokauʻana i kaʻaiʻana ma luna o ka hoʻolālā ikaika ma loko o nā kaumaha-Loa." Ka Nupepa o ka HuiʻAmelika PekelalaʻoʻAmelika i ka lā 27 o Nowemapa.
Karl J. Kaiyala, PhD. "Ka HuiʻAiʻAuʻAu I loko o ka Paona-Loa Loa." Ka Nupepa o ka HuiʻAmelika PekelalaʻAmelika i ka makahiki 19, 2012.
David S. Ludwig, MD, PhD; Kale B. Ebbeling, PhD; ʻO Henry A. Feldman, PhD. "Ka HuiʻAiʻAu I ke Kaumaha-Loa Loa-pane." Ka Nupepa o ka HuiʻAmelika PekelalaʻAmelika i ka makahiki 19, 2012.
No ka hoʻohālikelike o ka home carbohydrate haʻahaʻa i ka nui o ka homecaric / ka momona momona nui a me ke kiʻekiʻe o nā meaʻai momona ma luna o ka hoʻohui kino a me ka maʻi o ka maʻi. " Nutrition a me ka Metabolism. Ianuali 11, 2006.