Ke kūʻai mākou i nā lole komo, nā pālule, a i ʻole nā jeans, nānā pinepine mākou i ka nui o ka pūhaka. Akā, ua ʻike anei ʻoe ʻaʻole wale ka nui o kou pūhaka e pili ana i nā lole? He hōʻailona waiwai nui ia o kou olakino holoʻokoʻa. Hiki i kēia ana maʻalahi ke kōkua iā ʻoe e hoʻoholo i kou pilikia o ka loaʻa ʻana o nā maʻi koʻikoʻi e like me ka Type 2 Diabetes, ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, a me nā maʻi puʻuwai.
Pehea ʻoe e ana pono ai i ka nui o kou pūhaka?
ʻO ka mea wale nō āu e pono ai no kēia hana he ana lipine maʻamau. He maʻalahi loa ia. E nānā kākou pehea e hana pololei ai.
1. E huli i kahi kūpono: ʻO ka mea mua, e huli i ke kiko kiʻekiʻe loa ma kou iwi ʻūhā. ʻO ka hapa pinepine, aia kēia ma luna pono o kou pihi ʻōpū.
2. E kau i ka lipine: I kēia manawa, e kau i ka lipine ana ma ka piko o kēlā iwi ʻūhā, a e paʻa pololei a puni kou kino ma ka pae ʻūhā. E hōʻoia i ka pololei o ka lipine mai ke kua mai.
3. ʻO ka mea nui loa: Mai huki i ka lipine a paʻa loa . A mai huki a paʻa loa a paʻa loa paha. E mālama iā ia i kahi kūlana ʻoluʻolu e kūʻē i ka ʻili. Mai paʻa i kou hanu a omo paha i loko o kou ʻōpū i ka wā e ana ana. E noho mālie.
4. E ana i ke ana: E hanu hohonu, e hanu piha, a heluhelu i ka helu ma ka lipine. ʻO ia kou ana pūhaka maoli.
No ke aha he mea nui ka nui o ka pūhaka?
I ka ʻōlelo maʻalahi, ʻo ka nui o kou pūhaka ke ana o ka nui o ka momona i loko o kou ʻōpū. ʻO kēia momona ʻōpū, ʻoiai ke ʻano i kapa ʻia ʻo ka momona visceral, ʻo ia ka mea weliweli loa.
He aha ka momona Visceral? ʻO kēia ka papa hohonu o ka momona e hoʻopuni ana i nā ʻōpū koʻikoʻi i loko o kou ʻōpū, e like me kou ake a me ka pancreas. ʻAʻole wale kēia ʻano momona ma laila. Hoʻokuʻu ia i nā hormones a me nā kemika i loko o kou koko e hoʻoulu ai i ka mumū. ʻO kēia mumū e hoʻomau nei ke kumu nui o nā maʻi maʻi he nui, e like me ka maʻi puʻuwai a me ka maʻi diabetes.
I ka piʻi ʻana o kēia Visceral Fat, e emi ana ka pane a ke kino i ka hormone insulin, ka mea e kaohi ana i ke kō i loko o ke kino. Kāhea mākou i kēia he kū'ē ʻana i ka insulin . ʻO kēia kūlana ke kumu nui o ka ulu ʻana o ka maʻi diabetes ma hope.
Eia kekahi, ʻo ka momona o ka ʻōpū ke alakaʻi i ke koko kiʻekiʻe, nā pae cholesterol koko kiʻekiʻe, a me nā maʻi akepaʻa momona, nā mea a pau e hoʻonui nui ai i ka pilikia o ka maʻi puʻuwai.
No laila, he aha ka nui o ka pūhaka olakino?
Hiki ke ʻokoʻa iki kēia ma muli o kou kāne, ke kiʻekiʻe, ke kino, ka makahiki, a me ka lāhui. Eia nō naʻe, ua hāʻawi nā hui olakino nui a puni ka honua i nā ʻōlelo aʻoaʻo laulā no kēia. Aia kekahi mau ʻōlelo aʻoaʻo kikoʻī no nā poʻe ʻAsia Hema e like me mākou.
| ʻŌlelo aʻoaʻo olakino | No nā wahine (ʻoi aku ka nui o ka pilikia) | No nā kāne (ʻoi aku ka nui o ka pilikia) |
|---|---|---|
| Nā ʻōlelo paipai laulā | Inā ʻoi aku ma mua o 35 ʻīniha | Inā ʻoi aku ma mua o 40 ʻīniha |
| No nā poʻe ʻAsia Hema - (ʻO kā mākou ʻōlelo aʻoaʻo kūpono loa) | Inā ʻoi aku ia ma mua o 31.5 ʻīniha (80 kenimika) | Inā ʻoi aku ia ma mua o 35.5 ʻīniha (90 kenimika) |
Aia kekahi mau ala ʻē aʻe e ana ai i ke anapuni o ka pūhaka?
ʻAe, aia kekahi mau ʻano hana ʻē aʻe. Hiki i kēia ke hāʻawi iā ʻoe i kahi kiʻi maopopo o kāu pilikia.
1. Ka Lākiō o ka Pūhaka-a-Hip
ʻO kāu mea e hana ai ma ʻaneʻi, ʻo ke nānā ʻana i ka nui o kou pūhaka e pili ana i ka nui o kou ʻūhā.
- Pehea e ana ai: E ana a puni ka ʻāpana liʻiliʻi loa o kou pūhaka. A laila e ana a puni ka ʻāpana ākea loa o kou mau pūhaka (kahi e puka nui ai kou mau puʻupuʻu). I kēia manawa e puʻunaue i ke ana o kou pūhaka me ke ana o kou ʻūhā.
- Pōpilikia: Inā ʻoi aku kēia lakio ma mua o 0.85 no nā wahine a ʻoi aku ma mua o 0.90 no nā kāne , he hōʻailona ia o ka momona o ka ʻōpū keu.
2. Laki o ka pūhaka-a-kiʻekiʻe
Manaʻo ka poʻe loea he nui ʻo kēia ke ala pololei loa a pili loa i nā wahi āpau.
- ʻO ke kānāwai maʻamau: ʻAʻole pono ke anapuni o kou pūhaka ma mua o ka hapalua o kou kiʻekiʻe.
- Pehea e ana ai: E ana i ke anapuni o kou pūhaka ma nā ʻīniha. E ana pū i kou kiʻekiʻe ma nā ʻīniha. I kēia manawa, e puʻunaue i ke ana o kou pūhaka me kou kiʻekiʻe. Inā ʻoi aku ka pane ma mua o 0.5, aia ʻoe i ka pilikia no nā pilikia olakino.
He ala maʻalahi e hana ai i kēia me ka ʻole o ka lipine!
Hiki iā ʻoe ke hana i kēia me kahi ʻāpana kaula. E ana a ʻokiʻoki i kahi ʻāpana kaula e like ka lōʻihi me kou kiʻekiʻe. I kēia manawa e pelu pono i ke kaula i ka hapalua. A laila e kāʻei i ke kaula i pelu ʻia a puni kou pūhaka. Inā ʻaʻole hiki iā ʻoe ke kāʻei a puni kou pūhaka, ʻoi aku kou pūhaka ma mua o ka hapalua o kou kiʻekiʻe. He hōʻailona pōpilikia kēlā.
He aha ka pilina ma waena o ka nui o ke kua a me ka BMI?
Lohe pinepine mākou e pili ana i ka helu o ke kaumaha o ke kino (BMI) ke kamaʻilio mākou e pili ana i ke kaumaha. He ala maʻalahi ia e ʻike ai inā he kaumaha olakino kou no kou kiʻekiʻe. Akā, he mau hemahema ko ka BMI. ʻAʻole ia e haʻi iā ʻoe i kahi o kou momona kino.
E noʻonoʻo he BMI olakino ko kekahi (ʻoi aku ma mua o 25) akā he pūhaka nui. ʻOi aku ko lākou pilikia no ka maʻi puʻuwai a me ka maʻi diabetes. I kekahi manawa, hāʻawi ka nui o ka pūhaka i kahi kiʻi maikaʻi aʻe o kou pilikia olakino ma mua o ka BMI. ʻO ia ke kumu e hoʻohana ai nā kauka i nā ana ʻelua.
Pehea e hoʻemi ai i ka nui o ke kua?
Aia kekahi hewa nui a ka poʻe he nui e hana ai ma ʻaneʻi. ʻO ia ka hoʻāʻo ʻana e hōʻemi i ke kaumaha ma ka hana wale ʻana i nā hoʻoikaika kino ʻōpū (crunches, sit-ups).
He mea nui: ʻAʻole hiki iā ʻoe ke ʻike i ka hōʻemi ʻana i ka momona mai hoʻokahi wahi o kou kino. ʻAʻohe mea pehea ka nui o ka hoʻoikaika kino ʻōpū āu e hana ai, ʻaʻole ia e hōʻemi i ka papa momona ma kou ʻōpū. E hoʻoikaika wale kēlā mau hoʻoikaika kino i kou mau ʻiʻo ʻōpū.
I mea e lilo ai nā ʻīniha a puni kou pūhaka, pono ʻoe e lilo i ke kaumaha ma kou kino holoʻokoʻa . ʻO ke ala maikaʻi loa e hana ai i kēlā:
1. ʻAi kaulike: E hōʻemi i ka ʻai ʻana i nā calorie. E hōʻemi i nā mea inu kō, nā meaʻai wikiwiki momona, a me nā meaʻai kiʻekiʻe i ke kō e like me ka hiki.
2. Hoʻoikaika kino mau: E puhi i nā calorie ma ka hoʻoikaika kino. E hana i nā hoʻoikaika kino e like me ka hele wāwae, ka holo ʻana, ka ʻauʻau ʻana, a i ʻole ke kaʻa paikikala ma ka liʻiliʻi he 5 mau lā o ka pule, no ka liʻiliʻi he 30 mau minuke i ka lā.
ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka e pili ana i kahi papaʻai a me ka papahana hoʻoikaika kino kūpono iā ʻoe.
Leka Lawe-Home
- ʻAʻole wale ka nui o kou pūhaka e pili ana i nā lole, ʻōlelo nui ia e pili ana i kou olakino.
- ʻO ka momona keu i loko o ka ʻōpū, ʻoiai ka momona visceral a puni nā ʻōpū, hoʻonui i ka pilikia o nā maʻi koʻikoʻi he nui, e like me ka maʻi diabetes a me ka maʻi puʻuwai.
- I ke ana ʻana i kou pūhaka, e ana pololei. Mai paʻa i kou hanu a huki paha i kou ʻōpū i loko. E ana i ke ana i ka wā e hanu koke ai ʻoe.
- Ma ke ʻano he kānāwai maʻalahi, inā ʻoi aku ka nui o kou pūhaka ma mua o ka hapalua o kou kiʻekiʻe, he hōʻailona olakino ia.
- No ka hōʻemi ʻana i kou pūhaka, ʻaʻole lawa ka hana wale ʻana i nā hoʻoikaika kino ʻōpū. Pono ʻoe e hōʻemi i ke kaumaha ma kou kino holoʻokoʻa ma o ka ʻai kaulike a me ka hoʻoikaika kino mau. E kamaʻilio me kāu kauka e pili ana i kēia.
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