Ke manaʻo nei hoʻi ʻoe ua piʻi iki kou kaumaha mai kou piha ʻana i 40? ʻO ka mea kupanaha, ke ʻai nei ʻoe i ka meaʻai like a ke hoʻoikaika kino nei e like me kāu i hana ai ma mua. Akā no ke aha e piʻi nei kēia kaumaha? He pilikia kēia i loaʻa i nā poʻe he nui. ʻAʻole na ʻoe ia hewa. He mea ia e pili ana i ke ʻano o ka loli ʻana o ko kākou kino me ka ʻelemakule. E kamaʻilio kākou e pili ana i kēia i kēia lā me ka maʻalahi a me ka maopopo.
No ke aha e emi ai ka pono o nā calorie i ko kākou wā ʻelemakule?
He mea maʻalahi loa ke kumu o kēia. I ko kākou wā ʻōpiopio, ʻo ia hoʻi, i ko kākou mau makahiki he iwakālua a me kanakolu, ua kiʻekiʻe loa ka nui o nā ʻiʻo i loko o ko kākou kino. Ua like kēia mau ʻiʻo me nā mīkini liʻiliʻi e hana mau ana. ʻOiai ke noho wale nei kākou me ka hana ʻole, puhi kēia mau ʻiʻo i nā calorie i loko o ko kākou kino, ʻo ia hoʻi, hoʻohana lākou i ka ikehu.
Akā i ko kākou ʻelemakule ʻana, ma hope o 30 mau makahiki, hoʻomaka maoli kēia nui o nā ʻiʻo e emi iho. Ma kahi o kēlā emi ʻana, hōʻiliʻili ka momona a hoʻonui i ka nui. Eia ka pilikia. ʻAʻole puhi ka ʻiʻo momona i nā calorie me ka wikiwiki e like me ka ʻiʻo ʻiʻo.
No laila he aha ka mea e hana ʻia? ʻO ka wikiwiki o ka puhi ʻana o ko kākou kino i nā calorie, a i ʻole ma nā ʻōlelo lapaʻau, ko kākou wikiwiki metabolic , e lohi iki i ko kākou ʻelemakule ʻana. ʻO ke ʻano kēia inā ʻoe e ʻai i ka nui o ka meaʻai e like me kou wā ʻōpiopio, e puhi mau ʻoe i nā calorie ma mua o ka mea e pono ai kou kino. Mālama ʻia kēia mau calorie keu ma ke ʻano he momona, kahi e hoʻonui ai i ke kaumaha.
E noʻonoʻo i kēia ʻano. I ke 30 o kou mau makahiki, ua ʻai ʻoe i ʻekolu pā laiki i ka lā a ua hana i ka lā a pau, akā ʻaʻole i manaʻo kou kino i kekahi mea. Akā i kēia manawa, i kou hiki ʻana i 45 mau makahiki, ʻo ka ʻai ʻana i ka nui like o ka meaʻai e hoʻomāmā a pehu ai ʻoe. ʻO ke kumu, ke hana nei ka 'mīkini puhi calorie' o kou kino i kēia manawa me ka ikaika iki ma mua o ka wā ma mua.
No laila he aha ka hopena no kēia?
ʻAe, no laila aia ʻelua mau mea hiki iā ʻoe ke hana me kēia. He mea maʻalahi loa kēia, hiki i kekahi ke hoʻomaopopo.
1. Hoʻemi i ka nui o nā calorie o ka meaʻai āu e ʻai ai.
2. Ke hoʻonui nei i ka nui a i ʻole ka ikaika o ka hoʻoikaika kino.
I mea e akāka ai kēia, e nānā kākou i kēia laʻana. E kōkua kēia iā ʻoe e hoʻomaopopo maʻalahi i kēia manaʻo.
| Kūlana | Wehewehena |
|---|---|
| Laʻana (he wahine) | He wahine he 5 kapuaʻi 4 ʻīniha ke kiʻekiʻe, he 59 paona ke kaumaha, a hana ʻo ia i hoʻokahi hola o ka hoʻoikaika kino māmā (e.g. hele wāwae) i kēlā me kēia lā. |
| ʻO ka pono o kēlā me kēia lā i ka makahiki 40 | Ma kahi o 1,980 kaloli. |
| ʻO ka pono o kēlā me kēia lā i ka makahiki 50 | Ma kahi o 1,880 kaloli. (No ka mālama ʻana i ke kaumaha like a me ka pae hoʻoikaika kino) |
| Hoʻonā | Inā ʻo ia e ʻai mau ana i 1,980 kaloli i ka makahiki 50, pono ʻo ia e hoʻonui i kāna hoʻoikaika kino i kēlā me kēia lā i kahi pae ikaika aʻe (e laʻa, ka hele wikiwiki a i ʻole ka holo wikiwiki ʻana) e pale aku i ka piʻi ʻana o ke kaumaha. A i ʻole e hōʻemi ʻo ia i kāna ʻai ʻana ma kahi o 100 kaloli. |
Akā, he mea nui e hoʻomanaʻo he mau kuhi wale nō kēia mau helu. Hiki ke loli kēia mau waiwai ma muli o nā mea e like me kou metabolism, ka hoʻonohonoho genetic, a me kāu pae hana i kēlā me kēia lā. No laila , ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka ʻohana e ʻike i ka mea kūpono loa iā ʻoe. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa e pili ana i kou kūlana olakino.
ʻAʻole wale nā calories, akā he mea nui hoʻi ka meaʻai!
He mea maikaʻi ke noʻonoʻo e pili ana i nā calorie e kāohi i kou kaumaha. Akā i ko kākou ʻelemakule ʻana, pono kākou e noʻonoʻo i kahi mea hou aku. ʻO ia ka meaʻai. ʻO ka hōʻemi ʻana i nā calorie a me ka ʻai ʻole ʻana i nā meaʻai momona hiki ke alakaʻi i nā maʻi he nui.
I ko kākou ʻelemakule ʻana, ʻoiai hoʻi i ko kākou mau makahiki 70 a me 80, ʻaʻole pinepine ka piʻi ʻana o ke kaumaha ka pilikia, akā, ka pohō kaumaha a me ka lilo ʻana o ke kaumaha pono ʻole.
I ko kākou ʻelemakule ʻana, emi pinepine ko kākou makemake e ʻai. No laila, pono kākou e noʻonoʻo pono inā paha ʻo ka liʻiliʻi o ka meaʻai a kākou e ʻai ai i ia mau manawa e hāʻawi mai ana i nā meaolaola a pau e pono ai ko kākou kino, ʻo ia hoʻi ka protein, nā wikamina, a me nā minelala. No laila, he mea nui loa ke koho ʻana i nā meaʻai momona i haʻahaʻa i nā calorie akā kiʻekiʻe i ka meaʻai .
Eia kekahi laʻana, hāʻawi kahi mea inu kō iā ʻoe i nā calorie hakahaka, akā ʻaʻohe meaʻai. Akā, inā ʻoe e ʻai i ka maiʻa no ka nui like o nā calorie, loaʻa iā ʻoe ka nui o nā meaolaola, e like me ka potassium, nā wikamina, a me ka fiber. ʻIke ʻoe i ka ʻokoʻa?
No laila, i ko kākou ʻelemakule ʻana, he mea nui loa ia e noʻonoʻo e pili ana i ke kaumaha, "He maikaʻi anei ka meaʻai aʻu e ʻai nei no koʻu kino?"
Leka Lawe-Home
- Ma hope o 30 mau makahiki, e nalowale mālie ana ko mākou kino i ka nui o nā ʻiʻo a hōʻiliʻili i ka momona hou aku, kahi e hoʻolohi ai i ka wikiwiki o kā mākou puhi ʻana i nā calorie.
- Inā ʻoe e hoʻomau i ka ʻai ʻana i ka nui like āu i ʻai ai ma mua, e piʻi aʻe ana kou kaumaha i kou wā ʻelemakule.
- ʻElua mau hopena no kēia: e hōʻemi i ka ʻai ʻana i nā calorie a hoʻonui paha i ka ikaika o kāu hoʻoikaika kino.
- He mea nui e hoʻolohe ʻaʻole wale i nā calorie, akā, i ka maikaʻi o ka meaʻai o nā meaʻai āu e ʻai ai. Kōkua kēia i ka pale ʻana i nā hemahema meaʻai, ʻoiai i kou wā ʻelemakule.
- ʻO ke ala kūpono a palekana loa, ʻo ia ke ʻimi i ka ʻōlelo aʻo mai kāu kauka e pili ana i kahi papaʻai a me ka hoʻoikaika kino e kūpono i kou kaumaha, ke kūlana olakino, a me kou mau makahiki.
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