"Auē, momona anei au..." "ʻEhia ke kaumaha hou aʻe e pono ai iaʻu e hōʻemi i mea e wīwī ai e like me koʻu hoaaloha?" "He kūpono anei kēia kaumaha no koʻu kiʻekiʻe?"... Ua loaʻa anei iā ʻoe nā nīnau e like me kēia? Manaʻo mākou a pau e pili ana i ko mākou kaumaha a me ke olakino. Akā, ʻo ka hapa nui o ka manawa, nānā wale mākou i ka helu ma ka unahi a hopohopo, a hoʻohālikelike paha iā mākou iho me kekahi. ʻO ka ʻoiaʻiʻo, ʻaʻole hoʻokahi wale nō helu "kaumaha kūpono" a i ʻole "kaumaha kūpono". He ʻāpana wale nō ia o ka moʻolelo e kū hoʻokahi iā ʻoe a haʻi iā ʻoe e pili ana i kou olakino.
He aha ka mea e hoʻoholo ai i ke kaumaha kūpono no ke kino?
I ka ʻōlelo maʻalahi, ʻokoʻa ke kaumaha olakino no kēlā me kēia kanaka. Noʻonoʻo nā kauka i kekahi mau kumu i ka hoʻoholo ʻana i kēia. Ua like ia me kahi palapala ʻāina olakino pilikino.
- Makahiki: I ko kākou ʻelemakule ʻana, lohi ko kākou metabolism. Loli pū nā hormones. Hoʻopilikia pololei kēia mau mea i ke kaumaha.
- Kāne: Ma keʻano laulā, ʻoi aku ka nui o ka iwi a me ka ʻiʻo o nā kāne ma mua o nā wahine. No laila, ʻoiai inā like ko lākou mau makahiki a me ke kiʻekiʻe, ʻoi aku ke kaumaha o ke kāne ma mua o ka wahine.
- Kiʻekiʻe: He mea maʻalahi kēia. I kou piʻi ʻana, piʻi aʻe kou kaumaha kino, pēlā nō hoʻi kou kaumaha olakino.
- Nā kūlana olakino a me nā lāʻau lapaʻau: Hiki i kekahi mau kūlana olakino (e like me nā pilikia thyroid) a me kekahi mau lāʻau lapaʻau (e like me nā corticosteroids, kekahi mau lāʻau lapaʻau psychiatric) ke hoʻonui i ke kaumaha. Eia kekahi, ʻo nā mea e like me ke kaumaha nui, e like me ka insomnia, hiki ke hoʻonui i ke kaumaha. Hiki i kekahi mau kūlana olakino (e like me ke kanesa, nā maʻi gastrointestinal) ke hoʻonui i ke kaumaha.
- ʻAno Kino: He mea nui loa kēia. Hana ʻia kou kaumaha kino i ka momona, nā ʻiʻo, ka iwi, a me ka wai. E noʻonoʻo e pili ana, inā like kou kiʻekiʻe a me kou mau makahiki, ʻo ka mea hoʻoikaika kino nui e loaʻa iā ia nā ʻiʻo he nui aʻe. No laila, ʻoi aku paha kona kaumaha ma mua o kekahi kanaka. ʻOi aku ke kaumaha o nā ʻiʻo ma mua o ka momona . Akā, he kaumaha olakino kēlā.
- ʻIke Hoʻoilina: Hoʻopilikia pū ka ʻike hoʻoilina i nā mea e like me ka wikiwiki o kou piha ʻana, kou makemake e ʻai, a pehea ʻoe e hoʻohana ai i ka ikehu o kou kino. ʻO ia ke kumu e maʻalahi ai ke kaumaha o kekahi poʻe, aʻo kekahi poʻe paʻakikī ke kaumaha.
Pehea ʻoe e ana ai i ke kaumaha olakino? Ua lawa anei ka BMI wale nō?
Aia kekahi mau ʻano hana i hoʻohana ʻia e loaʻa ai kahi manaʻo o ke kaumaha olakino. Akā e hoʻomanaʻo, ʻaʻohe o kēia mau ʻano hana e hāʻawi i kahi kiʻi piha o kou olakino. He mau hoʻāʻo maʻamau wale nō kēia.
Ka Papa Kuhikuhi o ke Kino (BMI)
ʻO kēia ke ʻano hana kaulana loa a mākou a pau i lohe ai. He helu maʻalahi kēia e ʻike ai inā he kaumaha olakino kou no kou kiʻekiʻe. Hoʻomaulia ʻia kāu BMI ma ka puʻunaue ʻana i kou kaumaha (ma nā kilokani) me ka huinahā o kou kiʻekiʻe (ma nā mika). Hiki iā ʻoe ke nānā maʻalahi i kēia me kahi `BMI calculator` pūnaewele.
Akā, he hemahema nui ko ka BMI. ʻO ia hoʻi, ʻaʻole hiki iā ia ke hoʻokaʻawale ma waena o ka momona o ke kino a me ka nui o nā ʻiʻo . No laila, ʻoi aku ka kiʻekiʻe o ka BMI o kahi mea pāʻani me ka nui o nā ʻiʻo maikaʻi, ʻoiai inā ʻaʻole ʻo ia he momona. Pēlā nō, ʻoi aku ka nui o ka momona o ke kino o ke kanaka e nalowale ana ka nui o nā ʻiʻo i kona wā ʻelemakule akā he BMI maʻamau nō naʻe.
| Ka waiwai BMI | Manaʻo |
|---|---|
| Ma lalo o 18.5 | Kaumaha haʻahaʻa |
| 18.5 – 24.9 | Kaumaha olakino |
| 25.0 – 29.9 | Kaumaha loa |
| 30.0 a ʻoi aku paha | Momona |
No laila, inā he nīnau kāu e pili ana i kāu BMI, mai hoʻoholo wale ma muli o ia mea. ʻOi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka.
Ka puni o ka pūhaka
He mea koʻikoʻi loa kēia i ka wā e pili ana i ke kaumaha olakino, no ka mea, ʻo ka momona i mālama ʻia i loko o ka ʻōpū, ʻoiai ka momona visceral, e pili ana me kekahi mau maʻi, e like me ka maʻi puʻuwai, ke koko kiʻekiʻe, a me ka maʻi diabetes Type 2.
- Nā Kāne: ʻAʻole pono ke anapuni o ka pūhaka ma lalo o 40 ʻīniha.
- Nā wahine hāpai ʻole: ʻAʻole pono ke anapuni o ka pūhaka ma lalo o 35 ʻīniha.
No ke ana ʻana i kou pūhaka: E kū pololei a kau i ke ana lipine ma luna pono o kou iwi ʻūhā, ma kou pihi ʻōpū. Mai hoʻopaʻa a wehe paha i ke ana lipine. E ana ma hope o ka hanu ʻana i waho.
Nā ʻano hana ʻē aʻe: WHR a me WHtR
- ʻO ka lakio pūhaka-a-ʻūhā (WHR): Ua helu ʻia kēia lakio ma ka puʻunaue ʻana i ke anapuni o ka pūhaka ma ka anapuni ma kahi ākea loa o nā pūhaka.
- ʻO ka lakio o kou pūhaka a me ke kiʻekiʻe (WHtR): ʻO kēia kou anapuni pūhaka i puʻunaue ʻia e kou kiʻekiʻe. ʻO ke kānāwai maʻalahi ma ʻaneʻi, "Pono e emi iho kou anapuni pūhaka ma mua o ka hapalua o kou kiʻekiʻe."
Ua hōʻike kekahi mau noiʻi e hiki i kēia mau ʻano hana, ʻoiai ʻo WHtR, ke wānana pololei i nā pilikia olakino e hiki mai ana ma mua o BMI.
Ka Nānā ʻana i ke ʻAno o ke Kino
He ʻano hana holomua iki kēia. Hiki i kahi scan e like me ka `Dual X-ray Absorptiometry (DXA)` ke ana pololei i kou momona kino, ka nui o nā ʻiʻo, a me ka nui o ka iwi ma ke kaʻawale.
ʻAe, pehea ʻoe e hiki ai i kēia kaumaha olakino?
ʻO kēia ka ʻāpana koʻikoʻi loa. E hoʻomanaʻo, ʻaʻole kēia he "ʻai" hiki iā ʻoe ke hana i loko o ʻelua a ʻekolu paha lā. He huakaʻi kēia e hana i nā maʻamau olakino lōʻihi . ʻO nā hana hoʻoponopono wikiwiki e hopena wale i ka hoʻi koke ʻana mai o ke kaumaha.
Inā makemake ʻoe e lilo ke kaumaha ...
- E ʻai i nā meaʻai momona: ʻO ka meaʻai wikiwiki, nā mea inu kō, a me nā meaʻai i hana ʻia he kiʻekiʻe i nā calorie, akā haʻahaʻa i nā wikamina, nā minelala, a me ka fiber. E hoʻokomo i nā mea kanu, nā huaʻai, a me nā greens e like me ka hiki i kēlā me kēia pāʻina.
- E kiʻi i ka lawa o ka protein a me ka fiber: Kōkua kēia i ka mālama ʻana i kou ʻōpū i ka piha.
- E kaupalena i ka paʻakai, ke kō, a me ka ʻaila.
- E hoʻomanaʻo i ka kaohi ʻana i ka ʻāpana: E hoʻōki i ka ʻai ʻana i ka wā e māʻona ai ʻoe a e hana i kahi maʻamau o ka ʻai ʻana i ke kaulike.
- E neʻe hou aku, e hele hou aku: E hoʻonui i ka helu o nā ʻanuʻu āu e lawe ai i kēlā me kēia lā. E hana i kekahi mau hoʻoikaika kino, e like me ka hele wikiwiki, ma ka liʻiliʻi he ʻelua a me ka hapa hola i ka pule. E hana i nā hoʻoikaika kino hoʻoikaika (e laʻa me ka hāpai kaumaha) ma ka liʻiliʻi he ʻelua lā o ka pule. Inā ʻoe e hana ana ma ke keʻena, e ala a hele wāwae no kekahi manawa ma ka liʻiliʻi hoʻokahi manawa i ka hola.
Ma ka awelika, inā ʻoe e ʻai ma kahi o 500 mau calorie liʻiliʻi ma mua o kou pono i kēlā me kēia lā, hiki iā ʻoe ke lilo ma kahi o hoʻokahi paona (0.45 kg) i kēlā me kēia pule. Eia nō naʻe, ʻoi aku ka maikaʻi o ke noi ʻana i kāu kauka no kahi calorie deficit i kūpono iā ʻoe.
Inā makemake ʻoe e hoʻonui i ke kaumaha ...
He paʻakikī nō hoʻi ka piʻi ʻana o ke kaumaha no ka poʻe momona. Aia kekahi mau ala olakino e hana ai i kēia.
- E ʻai i nā meaʻai momona a kiʻekiʻe i ka calorie: nā mea e like me ka pata pīnati, ka yogurt momona piha, nā hua manu, ka iʻa, a me ka ʻiʻo.
- E hoʻonui i kāu pinepine o ka ʻai ʻana: Ma waho aʻe o kāu mau ʻai nui ʻekolu, e ʻai i ʻelua a ʻekolu mau meaʻai liʻiliʻi a momona.
- Nā calorie wai: ʻO ka mea inu e like me ka huaʻai momona a me ka yogurt smoothie he ala maikaʻi loa ia e loaʻa ai nā calorie me ka ʻole o ka piha.
- Hana i nā hoʻomaʻamaʻa hāpai kaumaha: Hiki i kēia ke kōkua iā ʻoe e kūkulu i nā ʻiʻo a loaʻa ke kaumaha ma ke ʻano olakino.
ʻO nā mea āu e hana ai, e hana me ka leʻaleʻa. E hele wāwae me kahi hoaaloha, e kuke i kahi meaʻai olakino me kou ʻohana. A laila ʻaʻole ia he hana luhi, e lilo ia i ʻāpana o kou ola.
Leka Lawe-Home
- ʻAʻole he helu hoʻokahi ka "kaumaha kūpono". He pae olakino ia e loli ana ma muli o kou makahiki, ke kiʻekiʻe, ke kāne, ka genetics, a me ke kūlana olakino.
- ʻO ka helu nui o ke kino (BMI) hoʻokahi wale nō ana. Eia kekahi, e makaʻala i ke anapuni o kou pūhaka . ʻOi aku ka weliweli o ka momona o ka ʻōpū.
- Mai hahai i nā "ʻai" e hoʻohiki ana i nā hopena wikiwiki. ʻO ka mea nui loa, ʻo ia ka hoʻokumu ʻana i nā maʻamau lōʻihi o ka ʻai olakino a me ka hoʻoikaika kino mau .
- Inā he mau hopohopo kāu e pili ana i kou kaumaha, ka pohō kaumaha, a i ʻole ka piʻi ʻana o ke kaumaha, mai hoʻoholo ma muli o ka pūnaewele, akā e nīnau i kāu kauka no ka ʻōlelo aʻo kūpono.
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