No ke aha e pau ai ka poho kaumaha i ka wā ʻai?

No ke aha e pau ai ka poho kaumaha i ka wā ʻai?

He mea paʻakikī ka mālama ʻana i ke kaumaha ma hope o ka ʻai ʻana, ʻaʻole pili i ka wikiwiki a i ʻole ka lohi o ka nalowale ʻana, no laila he aha ka mea huna e hoʻōki ai i ka lilo ʻana o ka momona i ka wā e pili ana i ka ʻai?

Ua pane ʻia kēia nīnau e ka loea meaʻai kaulana, ʻo Kauka Michael Mosley, nāna i hōʻoia i ka wā e nalowale ai ke kaumaha, ʻaʻole wale mākou e hoʻopau i ka momona, akā nalo pū kekahi i ka nui o ka ʻiʻo, e alakaʻi ana i ka emi ʻana o ka puhi ʻana i ka calorie. , ka mea e hoopau ai i ka poho kaumaha, e like me ka mea i paʻi ʻia e ka British “Daily Mail”.

poho ʻiʻo

A ʻaʻole like me ka momona, hoʻopau ka ʻiʻo i ka ikehu a puni ka lā, ʻoiai ke hiamoe ke kanaka. No laila, i ka wā e nalowale ai ka ʻiʻo, e lohi pū ana ko mākou basal metabolic rate (nā calorie a mākou e puhi ai i ka wā hoʻomaha), no laila ʻaʻole hiki i ka pohō ke kaumaha i kahi pae paʻa. pilikia maʻamau me nā meaʻai he nui.

Aia ka mea huna i ka protein

Hiki ke mālama ʻia nā ʻiʻo a me ka ʻeleu o ka metabolism inā makemake ke kanaka e hoʻemi i ke kaumaha ma muli o nā ʻano kuʻuna kahiko ma o ka hōʻoia ʻana e lawa ka protein i ka meaʻai no ka mea he mea koʻikoʻi ia i ka mālama ʻana i ka nui o ka ʻiʻo.

No ka lilo ʻana o ke kaumaha me ka palekana a me ka maikaʻi, e hōʻoia ʻoe e loaʻa iā ʻoe ma kahi o 50 grams o ka protein i kēlā me kēia lā (ʻo nā kumu maikaʻi ka ʻiʻo, ka iʻa, nā hua manu, tofu, a me nā kīʻaha holoʻokoʻa) a hoʻolaha i kāu ʻai protein i kēlā me kēia lā ma luna o nā meaʻai nui ʻekolu, e like me ia. ʻo kekahi o nā ala maikaʻi loa e komo ai.

ʻO nā haʻuki

E like me kā Kauka Moseley i wehewehe ai, inā paha e hoʻāʻo ana ke kanaka e hoʻemi i ke kaumaha a ʻaʻole paha, paipai ʻo ia e ʻai i ʻelua mau huamoa (15g protein) a i ʻole iʻa (25g protein) no ka ʻaina kakahiaka, me ka ʻike pono e loaʻa i ka liʻiliʻi he 20g o ka protein i kēlā me kēia ʻai ʻelua. a me ke ahiahi.

Hoʻoikaika pū ʻo ia i ka hoʻoikaika maʻamau, ʻoi aku ka hoʻomaʻamaʻa kūʻē ʻana, e like me ka push-ups a me squats, e kōkua i ka mālama ʻana i ka ʻiʻo.

He laau hoopau i ka makemake

Akā, ua hōʻike ʻia kahi noiʻi hou e hiki ke hoʻopau i ka momona nui me ka hoʻohana ʻana i kahi lāʻau i kapa ʻia ʻo GDF15, e ʻike ʻia e hoʻoulu i ka pohō kaumaha ma o nā ʻano ʻokoʻa ʻelua: ka hoʻopau ʻana i ka ʻai a me ka hoʻoulu ʻana i nā ʻiʻo i puhi lākou i nā calorie hou aʻe, e like me ka puke pai. ʻAno.

Ua lawe nā mea noiʻi ma ke Kulanui ʻo McMaster ma Kanada i ʻelua mau ʻiole a hoʻopaʻa i hoʻokahi me GDF15, aʻo nā hui ʻē aʻe i lawelawe ma ke ʻano he mana. Hoʻokomo ʻia nā pūʻulu ʻelua i ka meaʻai i hoʻopaʻa ʻia i ka calorie, a i loko o ʻelua pule ua pau ke kaumaha o nā ʻiole ma ka like like.

Akā, ma hope o ʻehā pule, ʻoiai ʻo nā ʻiole a pau i ka ʻai hoʻokahi, ua pae ka pohō kaumaha i ka poʻe i hāʻawi ʻole ʻia i ka lāʻau.

ʻImi hou aku

ʻO nāʻiole i hāʻawiʻia iā GDF15 ua hoʻomau i ka liloʻana o ke kaumaha, e hāʻule ana i kahi 75% o ko lākou kaumaha mua i kekahi mau hihia.

Pono ka noiʻi hou aʻe, i ʻōlelo ʻia e nā mea noiʻi, akā ʻike maopopo ʻia kahi lāʻau lapaʻau e kōkua ai i ka mālama ʻana i ka ʻiʻo i ka wā o ka pohō kaumaha.

ʻO ka wānana horoscope a Maguy Farah no ka makahiki 2023