Pehea e oia i pūnao: 5 Simple 'ana i kūpono

No laila, he nui ka poe i makemake e lilo kaumaha pinepine ohumu e pili ana i kā lākou uku o ka pūnao holo. Ua aneane na lua o ka manaoio i ka pūnao ka loa unlucky ia iā ia, a me ka mea e pomaikai ana i kaumaha poho mea i manaoio loa ia mea he liluwelo ponoʻole. ʻAʻole mākou e nūnē nui ma luna o ka hoemi ai mahuahua ana oe kino, a pane i ka mea hiki nīnau "Pehea e oia i pūnao?".

Nā kumu o ka lohi pūnao mea IeAUPIIe, IAa IO mau. Kekahi ia mea ma ke ano maoli he haʻahaʻa (akā, i kēia mea loa pohihihi) a me na mea no ka poʻeʻilihune Aloha Hawaii koho. Inā ka mua kumu o na mea a pau, ua akaka, o ka la mahope o ka hoʻoponopono-wehewehe. Pela, ua hoemiia ma ke kino ke kumu o ka mana hokii?

1. Hapa-starvedʻai (ina oia ke ai emi o 1,000 kcal, a me ke kanaka - emi o 1400).
2. Low-carbohydrateʻai (ma hope o ka'ā lapalapa ahi no ka momona hua carbohydrates wale).
3. Low-kumuʻiʻoʻai (Orthodox oihana - ka mea, ua maikai, akā, ua hoemiia ka pūnao).
4. Aloha Hawaii, mamao aku, mai hana (ke kino, aole ia e aʻo i ka hana ikehu, a no ia mea, maoli mai i ike pehea, ma ka hopena, a me ka ikehu ua lilo uuku, a me ka stress oe ke manao pela-pela).
5. 2 a emiʻai i ka lā (a laila ua maka pōniuniu lākou, mai ka pololi, nausea i ka overeating).

Total, ua ike 5 Nolaila kumu, mākou pilikia pāʻoihana 5.

1. Pehea e oia i pūnao ma hope o ka hapa-starvedʻai? E kiʻi i ka i kā mākou cia mea i kakau i loko o kāuʻai, a me kela mea i na la ekolu hoomahuahua i ka calorie no 100 kcal, e hiki i kekahi waiwai no ma ka liʻiliʻi 1400 calories no na wahine a me ka 1800 no na kanaka.
2. Oe kana a ma luna o ka hebedoma i kaʻai, e like "Kremlin". Keia, o ka papa, pono i ka hailona o ka hana, no ka mea, i oe hiki ke mahaloia, akā, i ka wale kākoʻo 'ana o kana a kokoke i kekahi mea - ka hapanui o ke kaumaha o ka hala - glycogen, ka wai a me ka Muscle kumuʻiʻo. Once Slastenov lolo nele i ke koko monakō koko, e luku loa aku ke pono Muscle'aʻaʻa, e like me ka Nine Inch ka hiki pono ma mua o ka huli momona i monakō koko precursors. Kona kaikea a me ka carbohydrates ua ole loa ke ahi, a me kaʻapu kōheoheo iā mākou, haliu ae la ia i loko o ketone kino. No laila, ina e noi aku pehea e oia i ka pūnao iloko o ka "Kremlin haukapila" E e aʻo aku ai iā ia nōʻoe i kēia mea nui nā palapala i nā puʻupaʻa, a akeʻai. Mua, o ka papa, e ho'ōla ka mea, e haʻalele i nā kilo a me nā hoʻi, akā, ināʻoe e ole overdo ia me calories. A no ka mea, e hiki mai hōʻeleu i pūnao, oe pono ole i 20 nā huna o carbohydrates no ka lā, a me 200, akā,ʻaʻole i kekahi manawa, a me ka ana a ma kahi o 4 komo. A e ka mea, e luna 'carbohydrates.
3. Ma ka kekahi lima, ka mea, e hoopau i ka liʻiliʻi 1.5 g. Kumuʻiʻo no kg o ke kino nuipa me ka momona. Momona noa nuipa hiki ke ho omaulia ma hope o ka manao paa o ka pakeneka o ka momona. No ka laʻana, ka mea oaeuiinoe kaumaha - 60 kg, me ke kaikea. Nolaila, he mea pono e ai ma ka liʻiliʻi 90 nā huna o ke kumuʻiʻo i loko o ke gula palapala. 100 g. O ka moa ia e pili ana i 20g, eʻai nō maikai ia i loko o ka palapala o ka wiwi pipi a me ka haʻahaʻa-momona waiū, i kekahi mauʻano o ka waiū.
4. Pehea e mahuahua pūnao ma ka haawe ana? He ua aho hana me ke kōkua o ka mana e haawe. Oia hoi, ka mea, o kekahi o ka hoʻokō 'ia ma ka hale haʻuki a ma kona home a me ko lakou mau kino i kaupaonaʻia. Wale ka mea, ke hana pono e loa paʻakikī. Next ma ka laulā o nāʻano - wā mawaena aʻo. Oia hoi, no ka kekahi laʻana, e pono e holo no kekahi minuke ma kā mākou māmā holo - a laila, elua i loko o ka waena. Ka lōʻihi like 'ole i ke e lauwili e like me ka maikaʻiʻana. I hoonui ae i ke kuai a me ka cardio aʻo, i mea, holo, 'auʻau, brisk hele a me keʻa-aupuni iaoeo e. Ma kekahi hihia, e mahuahua ka haawe e.
5. Pehea e oia i pūnao, ina oe āu e hoʻohana i ka ai ana pohihihi keia? Oe i ke puʻe wale maiʻoe iāʻoe iho i kaʻai ma ka liʻiliʻi kēlā 4 hola, ka haku hana ke moe ia oe i prediabetes a me ka pono i ka ai i kekahi manawa.

Ma mau, ma kekahi hihia ia mea hiki, e hoʻonui i ka ikehu hoopau ana o ke kino i koena, e like ina e lawe hewa ana i ka aina. A me ke kaupaona wikiwiki e imi ia, o ka papa, ina o ka nohona ma ikehu koena - io.