Kāore anō kia nui ngā huringa i mahia e koe ki tō kai, ki tō mahi whakakori tinana rānei, engari kei te pēhia tonutia tō taumaha? I ētahi wā ka tino whakarihariha tēnei. Kāore pea koe e mārama he aha tēnei e tupu ana. Kaua e manukanuka, he mea noa tēnei mō te tini o te tangata. I tēnei rā, ka kōrero tātou mō ngā take e pēhia ai tō taumaha me te kore whakaaro.
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He aha te tikanga o te pikinga o te taumaha me te kore take?
Ki te kī ngāwari, ko te pikinga taumaha kāore e whakamāramatia ko te pikinga o tō taumaha tinana me te kore e whakanui ake i te nui o te kai e kainga ana e koe, e whakaiti rānei i te nui o te whakakori tinana e mahia ana e koe. Ka taea tēnei te tupu āta haere i roto i te wā, ka taea rānei te tupu ohorere me te tere.
He mea noa te kite i ētahi panonitanga o te taumaha o te tinana i roto i ō tātou oranga. Heoi, i ētahi wā, ko te pikinga ohorere o te taumaha he tohu pea nō tētahi raruraru hauora kei roto. Nō reira, ki te kite koe i tētahi panonitanga nui o tō taumaha i ngā wā tata nei, he mea nui kia kōrero koe ki tō tākuta mō tēnā.
He aha te pikinga taumaha tere?
E whakaaro ana ngā tākuta ko te pikinga tere o te taumaha he pikinga nui o te taumaha tinana i roto i te wā poto. Hei tauira:
- Mena ka piki ake tō taumaha i te 1 - 1.5 kg ia rā
- Mena ka nui ake tō taumaha i te 2.5 kg i ia wiki
- Mena ka piki ake tō taumaha ki te 5%, neke atu rānei, i roto i te marama kotahi
Ki te pāngia koe e te pikinga taumaha ohorere pēnei, me toro atu koe ki te tākuta mō ētahi tohutohu, he tohu pea tēnei nō tētahi mate hauora.
He aha ngā take mō tēnei pikinga o te taumaha o te tinana?
He maha ngā take e piki ai tō taumaha ahakoa kāore koe e ngana ana. He maha ngā āhuatanga ka whai wāhi ki tēnei, mai i te koroheketanga ki ngā huringa homoni, ngā momo mate hauora, me ngā rongoā e tangohia ana e koe. Me titiro tātou ki ia o aua mea takitahi.
1. Te koroheketanga
I a tātou e pakeke haere ana, ka puhoi haere te tere o te hurihanga o te kai hei pūngao. Ka ngaro hoki te uaua me te kiato o te wheua, ā, ka nui ake te ngako e rongoatia ana e tō tātou tinana. He iti ake ngā kaora e hiahiatia ana hei pupuri i te ngako i tērā hei pupuri i te uaua. Nō reira, ki te kore koe e kai iti iho i a koe e pakeke haere ana, ka nui ake te tūponotanga ka piki tō taumaha.
2. Ngā Huringa Hōmona
Ka puta pea te taumaha i te pikinga nā ngā huringa homoni i ētahi wā o ō tātou oranga.
- Te pakeketanga: I te wā pakeketanga, ka tere te tipu o ngā tinana o ngā tamariki. I tēnei wā, ka piki ake te taumaha, ka roa ake, ka whanake hoki ngā uaua.
- Te paheketanga: He mea noa te piki ake o te taumaha i ētahi pauna i mua atu, i te wā hoki o te paheketanga. Nā te rerekētanga o ngā taumata homoni me te pupuri wai i roto i te tinana tēnei.
- Te haputanga:He mea noa, he mea tika hoki te pikinga o te taumaha i te wā e hapū ana. Kōrero ki tō tākuta mō te nui o te pikinga e tika ana mō tō taumaha i runga i tō taupū papatipu tinana (BMI) .
- Te wā pāhekeheke: I te wā pāhekeheke, he mea noa te piki haere o te taumaha o ngā wāhine i te hekenga o ngā taumata o te estrogen.
3. Ngā huringa āhua noho
E mōhio ana tātou katoa ko te kai nui, te kore rānei e whakakori tinana tetahi o ngā take e piki ai te taumaha. Heoi anō, kei reira anō ētahi atu take e pā ana ki te āhua noho.
- Taumahatanga: Ina pāngia koe e te taumahatanga, ka whakaputahia e tō tinana he homoni e kiia nei ko te cortisol . Ka whakanuia e tēnei homoni te taumata huka toto, ka whakanuia hoki te penapena ngako huri noa i te puku. Ka taea hoki e ia te hiahia nui ki ngā kai nui-kaiora.
- Te kore moe: Ki te kore e whiwhi tō tinana i te kaha e hiahiatia ana mai i te moe, ka ngana ki te tiki i taua kaha mai i te kai. Ki te kore koe e moe nui, ka kore e taurite ngā homoni hiakai o tō tātou tinana, arā, ko te ghrelin me te leptin . Ka whakanui te ghrelin i te hiahia kai, engari ka whakaiti te leptin i te mākona.
- Te whakamutu i te kai hikareti: He whakatau pai tonu te whakamutu i te kai hikareti. Heoi, ka piki ake te taumaha o ētahi tāngata i muri i te whakamutu i te kai hikareti. Nā te mea ka tere ake te pākia o te tinana e te nikotīni, ka whakaiti hoki i te hiahia kai. Nō reira, ina mutu te mahi, ka piki ake pea tō hiahia kai.
- Te kai auau mō te wā poto: Ko ngā kai rongonui e kī ana ka āwhina i a koe ki te whakaiti tere i tō taumaha ka piki ake pea tō taumaha. Ahakoa ka ngaro tō taumaha, ka tere tonu te hoki mai (te huringa taumaha). Ka arahi pea ēnei ki ngā raruraru hauora tinana me te hinengaro mō te wā roa.
Ko te mea nui, ehara i te mea ko te kai me te inu anake te mea e pā ana ki te taumaha o te tinana. He uaua ake i tēnā.
4. Ētahi āhuatanga hauora
Ka taea hoki e ētahi mate te hua ake o te taumaha kāore i te māramatia.
- Ngā Mate Endocrine: Hei tauira, ko ngā āhuatanga pēnei i te ngoikore o te homoni tairoi , te ātete ki te insulin, me te polycystic ovary syndrome (PCOS) .
- Pupuhi: He pupuhi tēnei nā te kohi wai i roto i ngā kiko o te tinana. Ko te nuinga o te wā ka kitea tēnei āhuatanga i ngā waewae, i ngā pona waewae, me ngā waewae. Ahakoa he maha ngā take, he tohu anō hoki nō te mate pūkahukahu, te ate, te mate tākihi rānei.
- Te pouri:He hononga uaua kei waenganui i te pouri me te pikinga o te taumaha. He nui ake te mōrearea o te hunga e pāngia ana e te pouri ki te momona. Ā, he nui ake te mōrearea o te hunga momona ki te pāngia e te pouri. He uaua tēnei huringa ki te wawahi.
5. Ētahi rongoā ka tangohia e koe
Ka puta pea te taumaha hei pānga taha o ētahi rongoā. Hei tauira:
- Ngā rongoā ārai pouri
- Ngā rongoā ārai hinengaro
- Ngā pire ārai whānau
- Ngā rongoā toto toto tiketike
- Ngā momo corticosteroids
Ki te kite koe i te pikinga o te taumaha i muri i te tīmatanga o te rongoā hou, me whakamōhio atu ki tō tākuta .
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Check Availability →Mena kei a koe ēnei tohu, me te tāpiri atu ki te pikinga o te taumaha, me toro atu ki te tākuta tonu.
Haunga te pikinga taumaha kāore i te whakamāramatia, ki te pāngia koe e tētahi, e ētahi rānei o ngā tohu e whai ake nei, he mea tino nui kia rapu tohutohu hauora i te wā e taea ai.
| Tohu | Tohu |
|---|---|
| Te kōroke | Te werawera nui |
| He mātao ake te āhua i ētahi atu | Kirika |
| Te ngaro o te makawe | Te tere o te ngakau (te ahua kei te tere haere tō ngakau) |
| Te poto o te manawa | Ngā huringa tirohanga |
Me pēhea te rongoā? Ā, me pēhea hoki te ārai?
Ko ngā kōwhiringa maimoatanga e whakawhirinaki ana ki te tino take o te taumaha. Ko te mea e pai ana mō tētahi tangata, kāore pea e pai mō tētahi atu. Ka whakahaerehia e tō tākuta he whakamātautau tinana, ā, ka whakatauhia tō taupū papatipu tinana (BMI).Ka tātaihia e rātou, ā, ki te tika, ka tonoa he whakamātautau toto hei tirotiro i ngā taumata o ngā homoni.
Kia kitea te pūtake, ka whakawhanakehia he mahere maimoatanga e tika ana māu. Kei roto pea i tēnei ko te rongoā (te whakarerekē rānei i tō rongoā o nāianei), ngā huringa āhua noho, me ngā mahi whakaaroaro.
I te nuinga o te wā, kāore e taea te whakahaere i te pikinga o te taumaha. Engari ki te whakaaro koe he mea tēnei nā ō tikanga kai, nā tō momo noho rānei, anei ētahi mea ka taea e koe te whakamātau:
- Whakaitihia te kai huka .
- Whakaitihia te kai i ngā kai tukatuka .
- Kai i ngā kai hauora i roto i ngā rahinga e tika ana māu.
- Kōwhiria tētahi korikori tinana e pai ana ki a koe, ā, me mahi mō te 30 meneti pea i te iti rawa i ia rā.
- Tiakina tō hauora hinengaro mā te whakaaroaro, te yoga rānei.
Karere Tangohia ki te Kāinga
- Ehara i te mea ko te kai te take o te pikinga taumaha kāore i te māramahia i ngā wā katoa. Tērā pea he take hauora kei roto.
- Ka pāngia anō tēnei e te pakeketanga, ngā huringa homoni, te ahotea, te kore moe, me ētahi rongoā.
- Ki te piki ohorere tō taumaha i roto i te wā poto, ki te pā mai rānei ētahi atu tohumate hei tāpiri atu ki te pikinga o te taumaha (hei tauira, te poto o te manawa, te tino ngenge), me toro atu koe ki te tākuta.
- Ka taea te whakahaere i tēnei āhuatanga me te kore e manukanuka, mā te kimi i te take tika me te whai i ngā tohutohu a te taote.
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