E hoʻomaopopo i ka nui o kaʻaina kakahiaka no ka pohō kaumaha
Ua loheʻoe i kaʻaiʻana i ka kakahiaka kakahiaka hiki ke hoʻoikaika i ka hoʻokauʻana? Ua makaukau aneiʻoe e hoʻoulu i nā meaʻai o ke kakahiaka e kōkua iāʻoe e hoʻomāhuahua i nā calories? Aia paha he mea pono keʻaiʻana i kahi meaʻai mua i ke kakahiaka ke hoʻopiʻiʻia kou hanu. Akā,ʻaʻohe kūpono nā mea noiʻi eʻike i ka pono o kaʻaina kakahiaka.
Inā e ho'āʻo anaʻoe e lilo i ka kaumaha, e hōʻoiaʻoe e loaʻa kāu mau'ōlelo pololei e pili ana i ka kakahiaka kakahiaka e hiki iāʻoe ke loaʻa nā hopena hopena kaumaha e kū ponoʻoe.
Ka Mea nui o ka'Aʻaleʻa no ka Loss Loss
Ponoʻoe eʻai i ka pōpōpō e hoʻonui i ka metabolism a lilo i ka kaumaha? ʻAʻole pono, e'ōlelo nā mea noiʻi. I ka wā e pili ana i ka aʻoʻana i ka kakahiaka kakahiaka a me ka hana ponoʻole, ponoʻole kaʻepekema. ʻO kaʻoiaʻiʻo,ʻaʻole he hana noiʻi e hōʻoia ana e hiki i kaʻaina kakahiaka ke hoʻonui i ka hana.
I ka hālāwaiʻana o nā lālā o kaʻAmelika Hui PūʻIa no ka kūkāʻana i keʻano o kaʻaina kakahiaka, ua nānā lākou i nā haʻawina e pili ana i kaʻai a me ke kaumaha o ke kaumaha. ʻO kā lākou hopena? Ma muli o ka paʻakikī loa o kaʻaiʻana i ka hanaʻai,ʻaʻole i hiki i ka noiʻi ke hōʻoia i kaʻaiʻana i kaʻaina kakahiaka - a iʻole i kekahi meaʻai - hiki ke hoʻonui i ka hana. ʻO kaʻoiaʻiʻo,ʻaʻole lākou i loaʻa kaʻikepili e hōʻike pinepine i ka manawa eʻai ai mākou i ka hopena i ka nui o nā calories āu e puhi ai i kēlā me kēia lā .
ʻO kekahi'ōlelo i hoʻokuʻuʻia e ka International Society for Sports Nutrition ua hoʻoikaika i kēlā hopena. Ua'ōlelo ka pūʻulu, "ʻAʻole iʻikeʻia ka piʻiʻana o ka pinepine palaoa i ka hoʻohālikelikeʻana i ka thermogenesis meaʻai, ka nui o ka hoʻolālā a me ka hoʻomahaʻana i ka helu kaulike." Ma keʻano maoli,ʻo ia hoʻi,ʻo kaʻaiʻana i nā meaʻai pinepineʻole i ka hopena kūpono i ka helu o nā calories. e wela a puni ka lā.
He aha nā meaʻaeʻa e'ōlelo ai e pili ana i kaʻaiʻana i kaʻaina kakahiaka e hoʻoulu ai i ka mīkini
Hiki iāʻoe ke ho'āʻo e hoʻokuʻu i kaʻepekema no ka mea he mea maʻalahi kaʻaiʻana i ka kakahiaka kakahiaka ke hoʻoulu i ka hana. A maikaʻi maikaʻi kaʻala kakahiaka maikaʻi iāʻoe,ʻo ia? Akā,ʻo nā meaʻai meaʻai a pau e maopopo i ka mea hikiʻole i kaʻaina kakahiaka ke hikiʻole ke hana iāʻoe inā makemakeʻoe eʻae i ka kaumaha .
Hoʻomaopopoʻia e Jill Weisenberger, MS, RD, CDE, he nui ka poʻe e hoʻomaopopoʻole i nā pono o kaʻaina kakahiaka .
"ʻO kaʻaiʻana i kaʻaina kakahiakaʻaʻole i ka hopena o ka maʻamau maʻamau i ka poʻe e makemake e'ōlelo. Aia nā haʻawina e kākoʻo i kaʻaina kakahiaka eʻai ana no ka mālamaʻana i kaʻoihana,ʻaʻole naʻe no ka hoʻouluʻana i ka calorie. "
Ke kākoʻoʻia kona manaʻo e ka'ōlelo kūlana o ka Academy of Nutrition and Dietetics e'āponoʻia e ke American Medicine Sports Medicine. Ma kā lākou'ōlelo e pili ana i kaʻaiʻana i ka kakahiaka kakahiaka, hōʻoia lākou,ʻoiaiʻo kaʻaiʻana i ka pōpōpō e pili ana i ka kaumaha o ke kino haʻahaʻa,ʻaʻoheʻike maopopo e hōʻikeʻia ai eʻai ka meaʻai kakahiaka ke hoʻonui i ka hana.
Hiki iaʻu keʻai i ka pōmaikaʻi e lilo i ke kaumaha?
Inā he pilikinoʻoe, a ua kānaluaʻoe i keʻano o ka hoʻonuiʻana i kāu kinakolism e lilo ai ka kaumaha, mai hopohopoʻoe. ʻAʻoleʻike ka'enekema e pili ana i kaʻaina kakahiaka. Ma muli wale nō paha o kaʻaiʻana i ka pīkekeʻaʻole hiki ke hoʻomaikaʻi i kāu hana kāpiliʻole,ʻaʻole ia he mea pono iāʻoe ke kinau i kaʻai wale nō. ʻOiai, he pōmaikaʻi kaʻaiʻana i ka pāʻina kakahiaka maikaʻi, a me kaʻaiʻana i nā meaʻai i kēlā me kēia lā.
Akā he mea nui e hoʻomaopopo i ka nui o kaʻaina kakahiaka inā makemakeʻoe e lilo i ka kaumaha.
ʻAʻole kaʻoi aku ka nui o kaʻaina kakahiaka ma mua o nā meaʻai'ē aʻe. He aha ka mea nui o ka heluʻana o ka calorie no ka lā . Eʻai i nā meaʻaiʻai maʻamau i nā mea loloa i loko o ka calories e kōkua iāʻoe e pale i ka pōloli a pale i kaʻai. A laila hoʻohana i ka hana a me keʻano ola e hoʻonui ai i ka metabolism a kalo i ka kaumaha no ka maikaʻi.
Nā kumuhana:
ʻO David J. Clayton,ʻo David J. Stensel,ʻo Lewis J. James "Ka hopena o kaʻaina kakahiaka i ka manaʻo o ka manaʻo, ka mea hana, a me ka GLP-17-36 i ka hoʻomahaʻana a me ka hanaʻana i ka Journal of Nutrition July 11, 2015.
McCrory MA, Campbell WW. "ʻO ka hopena o ke kau pinepine, kaʻaiʻana, a me ke kakahiaka nui e hoʻomau ana i nā kānāwai no ka ikehu: kahi hiʻohiʻona." Ka Nūpepa o Nutrition, Ianuali 14, 2011.
ʻAlaʻAmelika. "Ka Pâʻani o ka American Dietetic Association: Kaumaha Kaumaha." Pepeluali 2009.
Paul M La Bounty, Bill I Campbell, et al. "Kū ka International Society of Sports Nutrition position: frequency frequency." Ka Nupepa o ka International Society of Sports Nutrition Malaki 16, 2011.
ʻO Jill Weisenberger. Keena pilikino me ka leka uila. November 5, 2012.