ʻO nā meaʻaiʻai a me nā hana e hiki ai ke hoʻohaʻahaʻa i keʻano o nā pūkuniahi
He wahi mānoanoa loa nā cankles o ka wāwae lalo kahi i'ākoakoa ai ka wāwae a me ka bipi. ʻO ka hua'ōlelo "cankle"ʻaʻoleʻo ia he lāʻau lapaʻau, akā he'ōlelo hoʻokani mele kaulana ia e hoʻohui i nā hua'ōlelo "bipi" a me ka "wāwae." Ua'ōlelo pinepine nā kānaka me nā lohi i ka wāwae wāwae a me nā wāwae hina.
Hiki iāʻoe ke koho i ka Normal?
Peheaʻoe eʻike ai inā loaʻa iāʻoe nā pūkuniahi? I loko o kahi wāwae, heʻoi aku ka lahilahi o ka wāwae wāwae ma mua o ka bipi.
Akā,ʻokoʻa nā wāwae o nā kānaka me nā pūkuniahi. Loaʻa i nā poʻe me nā'īlio nā keiki bipi a me ka wāwae e like paha ka nui. ʻAʻole kokoke i ka ho'ākāka'ōpiopio a ke nānā ka wāwae lalo i ka momona ma mua o ka mea maʻamau.
Pēlāʻo nā pūnaewele maʻamau? ʻO kekahi manawa. Hiki iāʻoe ke loaʻa nā pūkuniahi no kou mau mākua iā lākou. Akā, aia nā kumu likeʻole o nā pūkuniakea a hiki i kekahi ke hōʻike i kekahi kūka lāʻau lapaau.
Wahi a nā National Institutes of Health (NIH), hiki i ka'āpanaʻehaʻole i ka wāwae wāwae inā hiki ke kaumaha, hāpai aʻike paha i nā loli o ka hormonal maʻamau. Hiki iāʻoe ke hoʻomaopopo i ka hoʻoukuʻu wāwae wāwae ma hope o ka noho lōʻihiʻana i kahi kaʻa a kaʻa paha. Hiki i kekahi mau lāʻau ke hoʻoulu i ka'āpana wāwae a hiki ke hanaʻia paha ma hope o kekahiʻano o ke kūʻana.
Akā ka pīhoihoi, aiʻole ka edema, ma ka wāwae lalo paha, e hōʻike paha i kahi pilikia. Nānā ka NIH i kēlā wāwae, ka wāwae, a me ka'ūhā wāwae paha i hiki i ke koko koko, i ka wāwae wāwae a iʻole hikiʻole i nā'ōpū ke pipi pono i ka koko i ka puʻuwai.
Hiki paha i nā wāwae wāwae ke hōʻailona o ka hōʻinoʻana o ka naʻau, ka hemahema kīʻaha, a me ka hōʻinoʻole o ka ate.
Ināʻoe e hopohopo e pili ana i ka hoʻouluʻana i kou mau wāwae haʻahaʻa a ināʻikeʻoe i kahi hoʻonuiʻana i ka pehu, e kamaʻilio me kāu kauka. A ke hoʻomanaʻo nei ka NIH i ka ukiuki e like me ke kaumaha o ka umauma a iʻole ka hanu o ka hanu, e kāhea 911.
Pehea e laweʻia ai nā pūnaewele
Inā ua hoʻolāʻauʻoe i kahi pilikia pilikino, hiki paha iāʻoe ke noʻonoʻo inā hiki iāʻoe ke hoʻokuʻu aku i nā koloka. Aia kekahi mau mea e hiki ke kōkua i ka hoʻemiʻana i kaʻike keu ma nā wāwae haʻahaʻa.
- Ka hala maʻamau: Inā paʻakikī a paʻakikī pahaʻoe,ʻo ke ala maikaʻi loa e hōʻemi ai i kāu mau puʻupuʻu e lilo i ka kaumaha. Eia kekahi, i ka wā e emi aiʻoe i lalo,ʻaʻole hiki iāʻoe ke koho i kahi o ka poho kaumaha. Akā ināʻoe e hoʻomau i kaʻaiʻana i ka calorie a me ka papahana hoʻolālā papahana, eʻike pahaʻoe i ka liʻiliʻi o kāu mau puʻupuʻu.
- Kaʻaiʻaiʻaiʻaiʻai : I kekahi manawa hanaʻia nā puʻupuʻu e ka hanuʻana i ka meaʻai. Eia kekahi laʻana, ināʻoe eʻai i ka meaʻai i ka momona, hiki ke mālama i ka wai ma kou kino. Hiki iāʻoe ke hoʻomanaʻo hou aʻe ma kahi o ka wāwae. Aia kekahi mau lāʻau laulā (e like me ka pāhū) e kōkua ana e hoʻemi i ke kaumaha o ka wai, akā e hiki nō iāʻoe keʻai i nā meaʻai maʻamau a waiho aku i ka mea paʻakai paʻakai e hoʻohaʻahaʻa i ka sodium i kāuʻai .
- Nā lāʻau lapaʻau maʻamau:ʻO kekahi mau kauka ke kōkua iāʻoe e hoʻokuʻu i nā pūkuniahi inā nui ka ākea ma muli o ka momona ma mua o ka'ōhūʻana. ʻO kekahi mau hōʻailona liposuction hiki ke kōkua i ka ho'ākāka i ka ho'ākākaʻana i ka wahi no kaʻike o ka'ōpiopio bipi a ke nānā aku nei ka wāwae wāwae. Akā, hiki i kēia mau lāʻau lapaʻau ke uku a like hoʻi me nā kaʻina hana lapaʻau a pau, ke lawe nei lākou i kekahi pilikia.
Ka Loss Kaumaha Loss e hiki ke kōkua
No ka hapanui o nā kānaka,ʻo ka lilo o ke kaumaha ke ala pono loa eʻike ai i kou mau wāwae e nānā i ka slimmer. Akā ināʻaʻoleʻoe e mākaukau e hoʻokaʻawale i ka manawa a me ka ikehu i loko o ka papahanaʻai a me ka hoʻolālā maikaʻi , aia kekahi mau'ōlelo palekana palekana hiki iāʻoe ke hoʻohana e pale i kou mau wāwaeʻeleʻele.
- E hele maʻaliʻi: E kiʻi i kahi trackerʻoihana a iʻole pedometer a hoʻonui i kāu helu piʻi . ʻO ka heleʻana he hana nui no nā kānaka a pau, akā, he mea maikaʻi loa ia no nā poʻe me nā pūkuniahi. Hele ka heleʻana eʻoi aʻe ka holoʻana ma nā wāwae a kōkua iā ia e kūkulu i nāʻiʻo bipi. Ke nui aʻoi aku nā māmā i nā'ōpiopio, uaʻike nā'āpihi i keʻano liʻiliʻi.
- Eʻai i nā mea kanu: I ka manawaʻai,ʻokiʻoki i kāu'āpana iʻa i ka hapalua a pālua i ka nui o nā momona ma kāu pāpale. No ke aha mai? ʻO ka mua, eʻokiʻokiʻoe i nā calories i kāu pāʻina i ka wā e hoʻopiha aiʻoe i ka roughage kalo-haʻahaʻa. A e hōʻemi pahaʻoe i kou paʻakai i ka wā eʻoki aiʻoe i ka nui o kāu meaʻai eʻai ai. ʻO ka hopena,ʻo ka fiber i loko o nā huaʻina e kōkua iāʻoe e noʻonoʻo i ka lōʻihi eʻai ihoʻoe i lalo i nā hola ma hope o kaʻaina.
- E ho'ēmi i nā meaʻai me ka momona momona:ʻO nā mea momona momona nui kaʻai e kiʻekiʻe i ka calories. Loaʻa i ka momona he 9 calorie ma ka gram. ʻO nā kaʻapona a me ka protein wale nō ka hāʻawiʻana i 4 calories ma ka gram. No laila inā e kaupalenaʻoe i ka nui o ka lihi, ka pipi a me nā meaʻai momona i kāuʻai, eʻokiʻokiʻoe i nā calorie a me ke kuhi. Eia kekahi,ʻo nā meaʻai he nui i loko o nā momona momona, heʻano kiʻekiʻe hoʻi i ka sodium. He mea maikaʻi keʻano o nā meaʻaiʻai. Ke hoʻohaʻahaʻaʻoe i ka nui o ka paʻakai a me ka momona i kāuʻai, hiki iāʻoe ke hoʻomaopopo i ka maikaʻi o nā pūnaewele i loko o kekahi mau hebedoma.
Nā Hana e Kau i ka'Apena a me kaʻAne
ʻOiai ināʻaʻoleʻoe e hoʻololi i kāuʻai, aia kekahi mau hana maʻalahi hiki iāʻoe ke hana i nā lā a pau e kōkua i ka hoʻonuiʻana i ka lolo i kou mau wāwae a me ka hoʻohālikelikeʻana i nāʻiʻo a hoʻemi i keʻano o nā pūkuniahi. ʻO ka lono nui,ʻaʻoleʻoe e loaʻa ka sweaty a hele i ka lumi hauʻoli e hana i nā mea he nui. E hana i kekahi o kēia mau hana i ka wā e'ānani aiʻoe i kaʻaina awakea, e kamaʻilio ma ke kelepona a iʻole e holoi ana i ka lole e hana i nā wāwae leaner.
- Hoʻokiʻekiʻeʻo Calf: Ma ke kū kūpono, e hoʻokiʻekiʻe aku i nā kuʻekuʻe wāwae mai ka honua ae kūʻoe ma nā pōpō o kou mau wāwae. Hoʻopili i kahi noho aiʻole ka pāʻani i luna no kahi kūpono inā pono. Hana 7-10 mau hua'ōlelo hou. Ma kou hoʻonuiʻana i ka haʻahaʻa, e ho'āʻo e hana i kēia hana me kaʻole e kākoʻo.
- Plies: Hiki iāʻoe ke hana i kaʻahaʻokoʻa maʻamau i ka home e hana i nā wāwae wahine, aiʻole e hiki iāʻoe ke hana i kekahi mau plies a puni ka lā. E hoʻomaka i kahi pale i kahi kūlana. E kau i kāu mau kuʻekuʻe a hui i kou manamana lima ma kēlāʻaoʻao kēiaʻaoʻao. Ke nānāʻoe i lalo i kou mau wāwae e like lākou me keʻano V. E kuli i kou mau kuli i kekahi manawa iki, a laila e hoʻi i kahi hoʻonohonoho. E hana hou i ka hana 10 mau manawa. (Hint: e hoʻokumu i kou kumu a hana i kēia hana me ka hoʻokauʻole i kahi noho a me ke kuʻikuʻi no ke kākoʻo.
- Kuhi hou ka paepae: Kū i kahi alaʻi a hoʻokuʻu i kou mau kuʻekuʻe ma waho. E paʻa i ka mea nānā no ke kākoʻo. I kēia manawa e hoʻokiʻekiʻe a hoʻohaʻahaʻa i nā kuʻekuʻe wāwae E hana hou i ka hana 7-10 manawa.
Loaʻa i kahi manawa hou? Ināʻoe i ke olakino maikaʻi no ka hoʻoikaika ikaika, e hana i nā hana iʻoi aku ka ikaika o ka naʻau o ka naʻau me ke kākoʻo i nā wāwae haʻahaʻa. Hana nā hana e hana ana i nā'ōpū bipi a me ka mea nui. ʻO ke kaniʻana o ke kaula, ke piʻiʻana i nā alapiʻi, a me ka hauʻoli maikaʻi. ʻO nā hana pākīpika e pili ana i ka leleʻana e kōkua nō hoʻi iāʻoe e hōʻemi i nā pūkuniahi. Hiki i ka'ōpenaʻo Squat , ke'ōʻana o ka lunge a me ka lūlū puʻupuʻu.
Nā Mīkini Wili no ka Hōʻailona Cankles
Inā hanaʻoe aʻai pono e hoʻolei aku i nā pūkuniahi aʻaʻoleʻoe e piha i ka hopena, mai hoʻohaʻahaʻa. E hoʻohana i nā'aupili hale kiaʻi e hoʻohaʻahaʻa i keʻano o nā wāwae hina. Nā pīpī heʻeled kiʻekiʻe me kahi pale kuʻi e lōʻihi lōʻihi a me ka nani o nā wāwae. Aʻo nā poʻe akamaiʻoihana e'ōlelo e pale akuʻoe i nā kāmaʻa me ka kaulawae wāwae ināʻaʻoleʻoe makemake e huki i ka nānā i kēlā wahi. A i ka hope loa, e kau i ka nānā i kou mau poʻohiwi, i kou lima lima a iʻole kekahi wahi o kou kino e mahalo aiʻoe i ka nani a me ka maʻalahi.
Nā kumuhana:
ʻO Medline Plus. Nā wāwae, ka wāwae, a me ka wāwae wāwae i ka National Library of Medicine. Loaʻa iā: Mei 6, 2016.
ʻO Leclère FM, Moreno-Moraga J, Mordon S, Servell P,ʻOhana'U, Kolb F, Rimareix F, Trelles MA. "Lasol-i kōkua lipolysis no ka hoʻoponopono hou: hiki i ka hoʻonaʻauaoʻana i 30 mau maʻi." Lasers ma ke KaukaʻEpekema Ianuali 29, 2014.