Bella Adams
Manaʻo ʻia ka ʻōpū pilikia helu ʻekahi. Me ka hui kūpono o nā haʻuki a me ka meaʻai, ʻaʻole pono ka waena waena e noho i kahi moe paipu. Hōʻike mākou iā ʻoe i nā ʻanuʻu koʻikoʻi loa i kāu pahuhopu.
ʻO ka ʻōpū palahalaha a maikaʻi ka mea maikaʻi loa no nā poʻe he nui.
ʻAʻole ia he mea kupanaha, no ka mea, hoʻolauleʻa pinepine ʻia ka ʻeono i loko o ka media media ma ke ʻano he mea maikaʻi loa o ka nani. ʻO ke kāʻei ola, ma ka ʻaoʻao ʻē aʻe, ua manaʻo ʻia he pono ʻole.
Akā ʻoi aku ka koʻikoʻi ma mua o ka hewa i manaʻo ʻia ʻo nā pilikia olakino o ka momona ʻōpū "ʻino".
No ke aha i maikaʻi ʻole ai ka momona o ka ʻōpū?
I ka wā ma mua, he mea nui ka momona o ka ʻōpū no ke ola ʻana o ke kanaka i ka wā pōʻai. ʻAʻole e like me ka mālama ʻana i nā momona ma ka ʻāʻī a i ʻole nā ʻūhā, ka mea i kapa ʻia ʻo visceral abdominal fat, ʻo ia hoʻi ka momona o ka ʻōpū haʻahaʻa, hiki ke hoʻololi pololei ʻia e ke kino i ke kō a pēlā i ka ikehu.
I kēia lā, akā naʻe, ʻoi aku ka maikaʻi o kēia ʻano pale, ʻoi aku hoʻi i nā hui ʻoihana Komohana. Akā naʻe, ua mau ka momona o ka ʻōpū me ke kanaka.
ʻO ka mea pōʻino e pili ana iā ia, ʻo ia ka momona visceral he metabolically active. Loaʻa iā ia ma kahi o 200 mau mea messenger a me nā molekole inflammatory i loaʻa nā hopena maikaʻi ʻole i ke kino.
Hoʻopili ka momona o ka ʻōpū weliweli iā ia iho i nā kino e like me ke ake a me ka pancreas, pēlā e hoʻonui ai i ka ʻōpū o ka ʻōpū. ʻO nā hopena o nā makahiki o ka hoʻonui ʻana i ka momona o ka ʻōpū he mau maʻi e like me:
- Diabetes
- Ke kaheʻie kiʻekiʻe
- Arteriosclerosis (calcification o nā aʻa a me nā moku)
- Akepaʻa momona
- ʻO ka mumū o nā kino
Wahi a ka German Federal Center for Nutrition, ʻoi aku ka maikaʻi o ka pūhaka ma mua o 80 kenimika no nā wahine a ma luna o 94 kenimika no nā kāne. E pōʻino mai ka 88 a me ka 102 kenimika. Pili kēia i ka pākēneka momona ma ka ʻōpū ma kahi o 30 a 35 pakeneka.
Hiki ke ʻōlelo ʻia ka ʻōpū olakino ma waena o 19 a 25 pakeneka no nā wahine - a i ʻole 29 pakeneka me ka piʻi ʻana o ka makahiki - a ma waena o 13 a me 25 pakeneka no nā kāne.
Pehea e lilo ai ka momona o ka ʻōpū?
ʻO ka ʻike koʻikoʻi mua: Hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e hoʻohaʻahaʻa i ka pākēneka o ka momona o kou kino, akā ʻaʻole hiki ke lilo i ke kaumaha ma kekahi mau wahi kino ma ke aʻo ʻana.
No laila ʻaʻole ʻike ʻia kahi ʻeke ʻeono ma o ka hoʻomaʻamaʻa ʻana i kēlā me kēia lā, akā ma o ka hui pū ʻana o ka hoʻomaʻamaʻa kino piha a me ka ʻai kūpono.
No ka ho'ēmiʻana i ka momona o kou kino a pēlā hoʻi e lilo ai ke kaumaha ma kou'ōpū, ponoʻoe e nānā i ka hoʻoikaika ikaika a me ka hoʻomaʻamaʻa wā pōkole pōkole (HIIT).
No ke aha mai. Ma o ka hoʻomaʻamaʻa ikaika kino piha wale nō, hoʻonui ʻoe i ka nui o ka ʻiʻo, kahi e hiki ai iā ʻoe ke puhi i nā calorie ʻoiai ʻoe e hoʻomaha, e like me ka noho ʻana a i ʻole ke kū ʻana. ʻO kēlā me kēia kilo o ka ʻiʻo e hoʻonui i kāu helu basal metabolic i kēlā me kēia lā ma kahi o 100 kcal.
No laila, i ka wā e hoʻomaʻamaʻa ai, e noʻonoʻo i ka hoʻokūkū ʻana i nā pūʻulu ʻiʻo nui i ka manawa like. He kūpono kēia mau hoʻoikaika kino piha no kēia:
Nā Squats
- Nā kaʻaahi: ʻūhā, ʻūhā, ʻōpū, kua lalo
- Paʻakikī: paʻakikī
- 'Ōlelo Aʻo: huli iki nā kuli a me nā manamana wāwae i waho, a kū pololei ke kino luna, hana nā poʻe hoʻomaka me ke kiʻekiʻe kuʻekuʻe.
lunges
- Nā Kaʻaahi: Puʻuwai, ʻūhā, ʻōpū, kua, hoʻohui.
- Paʻakikī: waena a paʻakikī (me ke kaumaha)
- 'Ōlelo Aʻo: Huli iki ke kuli mua i waho, pololei ke kino o luna, paʻa ka ʻōpū
Hoʻopaʻa Hip
- Nā kaʻaahi: ʻo ke kua holoʻokoʻa o nā wāwae a me nā ʻūhā, nā ʻūhā hoʻonui, ka ʻōpū
- Paʻakikī: paʻakikī
- 'Ōlelo Aʻo: nā kuʻekuʻe wāwae i ka papahele, hoʻi pololei, hāpai ikaika i ke pelvis, mai hoʻohaʻahaʻa i ka ʻūhā, hoʻi mālie i luna.
Pulina
- Nā Kaʻaahi: Nā lima, nā poʻohiwi, ke kua luna, ka umauma, ka ʻōpū.
- Paʻakikī: paʻakikī
- Hoʻomaopopo: paʻa ka ʻōpū, hoʻopaʻa paʻa i nā ʻūhā poʻohiwi a huki i lalo i hope
ʻO Spiderman push-ups
- Nā kaʻaahi: nā poʻohiwi, nā lima, nā wāwae, ka ʻāʻī, ka umauma, nā ʻiʻo o ka ʻōpū pololei & ʻaoʻao
- Paʻakikī: paʻakikī
- 'Ōlelo Aʻo: ʻO ke kino e like me ka papahele, huki nā kuli i nā kuʻekuʻe ma kahi ʻē aʻe, hele pū ka maka
ʻO ka hui hoʻomaʻamaʻa maikaʻi loa he 30 a 45 mau minuke o ka hoʻomaʻamaʻa ikaika ʻana i ʻekolu a ʻehā mau lā i kēlā me kēia pule a me hoʻokahi a ʻelua mau hana HIIT a i ʻole ka cardio i kēlā me kēia pule.
Mea nui: Inā hiki, pono ʻoe e pale i ka hoʻomanawanui pinepine ʻana a i ʻole ka hoʻomaʻamaʻa wā, no ka mea e hoʻonui kēia i ka hana ʻana o ka cortisol hormone stress. ʻO ka hopena, e manaʻo nui ʻoe i ka pōloli i nā mea ʻono a mālama ʻia nā momona, ʻoi loa ma ka ʻōpū.
Eia kekahi, emi iho ka pae testosterone. ʻO ka hormone ulu e makemake i ke kūkuluʻana i nāʻiʻo a hoʻoulu i ka momona momona a no laila he mea nui e lilo i ke kaumaha ma ka'ōpū.
Pehea wau e ʻai ai e lilo ke kaumaha ma ka ʻōpū?
Inā ʻo kou ʻōpū, nā wāwae, a i ʻole ka ʻāʻī - no ka lilo ʻana o ke kaumaha, pono ʻoe e komo i kahi calorie deficit. I nā huaʻōlelo ʻē aʻe, e puhi i nā calorie ʻoi aʻe ma mua o kou ʻai ʻana.
Inā hoʻomaʻamaʻa mau ʻoe a hoʻonui i kāu helu basal metabolic rate ma ke kūkulu ʻana i ka ʻiʻo, aia ʻoe ma ke ala pololei. Akā ʻo ka hoʻoikaika kino ka hapalua wale nō o ke kaua. He mea nui ka meaʻai.
Inā makemake ʻoe e ʻai i ka momona o ka ʻōpū, pono ʻoe e noʻonoʻo i ka meaʻai i hoʻemi ʻia i ka calorie a ʻoki ʻia ma kahi o 200 a 500 calories i ka lā.
mana'o kōkua: E helu mua i kāu helu metabolic basal. He mea maʻalahi ka mālama ʻana i nā calorie a puni ka lā me kahi tracker hoʻoikaika kino a me ka app calorie.
Pono e māhele ʻia nā Macronutrients penei:
- 45% nā haʻuki
- 30% momona
- 25% polokina
ʻAʻole pono e hoʻokaʻawale loa i nā kalapona, no ka mea, pono kou mau ʻiʻo i ka ikehu e ulu ai. Loaʻa i nā ʻakika kiʻekiʻe ka millet, quinoa, ʻuala, a me ka oatmeal. He mea pono loa ia ma hope o ka hoʻomaʻamaʻa ʻana e hoʻopiha i kāu mau hale kūʻai glucose ʻole ma mua o ka huki ʻana o kou kino i ka ikehu mai kou mau ʻiʻo.
Loaʻa nā momona maikaʻi i nā meaʻai e like me ka avocado, ka aila linseed, ka aila ʻoliva, a me nā nati (almonds, walnuts). ʻAʻole pono ʻoe e hoʻomake i nā momona, no ka mea, pono ke kino iā lākou e hana i ka testosterone endogenous. ʻO ke kiʻekiʻe o ka testosterone a me ka progesterone koena e hoʻoikaika i ka nalowale o ka momona a me ke kūkulu ʻana i nā ʻiʻo.
Eia kekahi, e kiʻi i nā meaʻai momona i ka protein. ʻAʻole wale lākou e kōkua iā ʻoe e hōʻea i kou kaumaha kūpono me ka lōʻihi o ka lōʻihi akā e hoʻoponopono pū i kou metabolism, kūkulu ʻana i ka ʻiʻo, a me ka lilo ʻana o ka momona.
ʻO nā kumu maikaʻi o ka protein mea kanu ʻo ia nā lentils, nā ʻanoʻano paukena, nā pīni kīkī, nā lau soy, a me ka tofu.
No ka lilo ʻana o ke kaumaha, pono ʻoe e haʻalele i ka waiʻona, nā mea inu sugary a me nā mea ʻono, nā huahana māmā a me nā mea ʻono, nā huahana palaoa, nā meaʻai maʻalahi, a me nā momona trans. Loaʻa pinepine ʻia kēia mau mea i loko o ka chips a i ʻole nā meaʻai palai ʻē aʻe.
