Nā ʻano ʻōpū

ʻōpū pia

ʻO kekahi o nā pilikia e pili nui ana i nā poʻe āpau a hiki i ka hoʻopau ʻana iā mākou ke loaʻa ʻana i kahi ʻōpū. Aia he ʻokoʻa ʻōpū ʻōpū pili i nā kumu a lākou e haʻalele ai. ʻO ka maʻamau, hoʻomaka ka ʻōpū e ulu ke mālama ʻole mākou i kā mākou papaʻai no ka mea ʻaʻole lawa ka hoʻoikaika kino. ʻO ke ola sedentary i hoʻohui ʻia i ka papaʻai kaulike maikaʻi ʻole kahi momona, ʻai wikiwiki a me nā mea inu momona, makemake i ka helehelena o ka ʻōpū.

Ma kēia ʻatikala e haʻi aku mākou iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā ʻano ʻōpū like ʻole a me ke kumu o ka puka ʻana.

Hoʻoulu momona i loko o ka ʻōpū

ʻano ʻōpū a momona

ʻO ka nīnau a mākou āpau e nīnau ai iā mākou iho no ke aha e ʻikea ai ka ʻōpū. Aia i nā kumu like ʻole, ʻo kēia ke kumu e ʻikea ai ka ʻōpū. ʻO kekahi mau kumuhana he genetical a pili ia i ka hopena e hōʻiliʻili i ka momona i kēia ʻāpana o ke kino. Mālama like kēlā me kēia kino i ka momona a ʻae mākou e ʻae iā mākou iho e like me mākou. Inā ʻo mākou kekahi o kēlā mau kānaka e hōʻiliʻili i ka momona i loko o ka ʻōpū, pono mākou e kau i ka mea nui i ka kaohi ʻana i kā mākou papaʻai a me ka hoʻoikaika pinepine ʻana. E ʻike i nā ʻano momona like ʻole e kū nei:

  • Momona momona: ʻO ia ka mea i lilo i kumu nui o ka hiʻohiʻona o michelin. ʻO kēia michelin ma ka ʻōpū ka momona subcutaneous. ʻO kahi ʻano momona e waiho ʻia ma lalo o ka ʻili. ʻO ia ka momona momona maʻalahi e lilo. Pono ʻoe e hoʻokumu i kahi deficit caloric i ka papaʻai i kahi ala hoʻomau i ka manawa a hana i ka hoʻoikaika kūpaʻa.
  • ʻO ka momona Visceral: ʻo ia ka mea weliweli loa no ke olakino. ʻO ia kahi ʻano momona e mālama ʻia a puni nā ʻōpū o loko. Hiki i kēia ʻano momona ke alakaʻi i nā maʻi maʻi puʻuwai a me ka metabolic. Pono mākou e hoʻomanaʻo ʻaʻole i koi ka WHO ma mua o 102 cm o ka ʻōpū o ka ʻōpū i nā kāne a me 88 kenimika i nā wahine. Eia nō naʻe, inā ua ʻoi aku ʻoe ma mua o 94 a 80 mau kenimika o ka ʻōpū o ka ʻōpū, pono ʻoe e mālama pono i kou olakino e hōʻemi i kēia mau waiwai.

Pono e hoʻomanaʻo ʻia ʻo ka wikiwiki e lilo iā mākou e lilo ka momona ʻaʻole hiki ke hoʻonui ʻia. Aia kekahi poʻe makemake e hōʻemi i kā lākou pākēneka momona me ka wikiwiki loa. ʻAʻole hiki iā mākou ke hoʻohālikelike e hoʻopau i kahi momona a mākou i hōʻiliʻili ai paha i mau makahiki i loko o kekahi mau mahina. Pono ʻoe e kūlike a hana i kahi deficit caloric hoʻokumu a mālama iā ia i ka hala o ka manawa.

Nā meaʻai e hoʻopili i nā ʻano ʻōpū like ʻole

abdominal

Kaukaʻi ʻia i ke ʻano o ka ʻōpū i loaʻa iā mākou, aia kekahi mau meaʻai e hoʻopili i nā mea i ʻoi aku ma mua o ka hōʻiliʻili ʻana i ka momona i loko o ka ʻōpū. E hoʻomaka, pono mākou e ʻike i kahi mea e pili ana i ka meaʻai. Aia kekahi mau meaʻai e pono ai i ka papaʻai a me nā mea ʻē aʻe a mākou e kipaku ai. ʻO ka loaʻa ʻana o ka abs ikaika a wehewehe ʻia kaukaʻi ʻia i kā mākou pākēneka momona, ʻokoʻa ka hana o ka puka. No nā noho ʻē aʻe a mākou e hana ai i ka hale hoʻoikaika kino, ʻaʻole mākou e hoʻomohala i ʻeono pack ʻeono akā he hapa haʻahaʻa kā mākou o ka momona.

Ke holomua hou aku mākou i ka hale hoʻoikaika kino pono mākou e noʻonoʻo i kekahi o nā hana nui i hoʻohui ʻia. Pili kēia i ka hoʻopili ʻana i ka ʻōpū āpau i kekahi mau hoʻoikaika ikaika e hoʻokō ai i ka abs a me ka maikaʻi.

Nā ʻano ʻōpū

ʻōpū ʻōpū

E ʻike ana mākou i nā ʻano ʻōpū like ʻole i kū pinepine ʻia i ka heluna kānaka.

ʻŌpū pia

ʻO ia kahi i haʻi ʻia a ala aʻe mai ka wēlau o ka sternum a i ka ʻaoʻao haʻahaʻa o ka ʻōpū. Kōkua ka inoa o ka ʻōpū pia e hāʻawi i nā kuhi e pili ana i kona kumu, akā i kekahi manawa hiki i ka hoʻopunipuni ke hoʻopunipuni. ʻOiai ʻike ʻia kēia ʻōpū e kēia inoa, ʻaʻole ia e pili loa i ka nui o ka pia a mākou e ʻaiʻē nei. Ke kumu o ke ʻano o ka ʻōpū a mākou e kamaʻilio nei pili hou aku ia i nā pāpapa e pili pū ana me ka pia. Pono mākou e ʻike, ke hele pū mākou me nā hoaaloha a hele mākou i waho no ka pia, ʻo ka mea a mākou e hana ai ke ʻoka ʻana i ka tapa me ka pia. Hoʻokumu pinepine ʻia kēia meaʻai māmā i nā meaʻai momona, palai a me ka palaoa a me ka hū. ʻO kēia nā mea pono kūpono no ke ʻano o kēia ʻano ʻōpū.

Hoʻopili kēia mau mea āpau i kahi nohona noho a ʻo ia ke kumu no ka ulu ʻana o ka ʻōpū pia. Loaʻa i ka pia ka hakahaka a me kahi pākēneka o ka waiʻona. ʻAʻole maikaʻi kēia i ke kino no ka mea he unuhi ia ma ke ʻano he lāʻau make. Eia nō naʻe, ʻaʻole make ka pia i kekahi manawa. Pono e hoʻomanaʻo ʻia e mālama ʻia ke ola olakino o ke ola no kahi manawa lōʻihi. Koho ʻole e hoʻolōʻihi i ka manawa i ka noho ʻana a koho i nā meaʻai māmā. Hāʻawi ʻia ka ʻōlelo aʻoaʻo i kēlā me kēia e ʻoki i ka pia a i ʻole nā ​​inu ʻona a me nā kō.

ʻŌpū kaumaha

ʻO ia kekahi o nā ʻōpū o ka ʻōpū i ʻōlelo ʻia i loaʻa ke anawaena liʻiliʻi i hoʻohālikelike ʻia i nā mea ma mua. ʻIke ʻia i nā poʻe i loaʻa ka manawa liʻiliʻi e ʻai ai a maʻa i ke kipa ʻana i nā hale ʻaina wikiwiki. I kēia ala, hiki iā lākou ke hoʻi i kā lākou kuleana a hana e like me ka hiki. Mālama lākou i ka ʻai wikiwiki a me ka nau maikaʻi ʻole ʻana, kahi mea e ʻano ʻē ai ka bloating. ʻoiai ʻaʻole i ʻai nui. He mea maʻamau nō hoʻi ka poʻe hoʻohana o kēia ʻano ʻōpū e heʻe i kekahi mau mea ʻai i mea e ʻoki ʻole ai i kā lākou helu hana.

ʻO kekahi kumu e loaʻa ai kahi ʻōpū ma muli o ke koʻikoʻi ma o ka hoʻopiʻi ʻana i nā mea inu he nui nā caffeine, me Coca-Cola. I kēia hihia, ʻo ka mea pono loa e hoʻololi i ka papaʻai me ka drastically. Nui a hewahewa nā wahi ʻai i ke olakino a he mea ʻoi aku ka maikaʻi no kahi olakino. Ma ke kūpono, pono ʻoe e lawe i ka manawa e hiki ai ke nau pono i kāu meaʻai. Inā hiki iā ʻoe ke hele wāwae iki ma mua o ka hoʻi ʻana i ka hana ʻoi aku ka maikaʻi. E kōkua kēia iā ʻoe e hoʻi i ka hana me ka ikaika hou a hoʻohana i kou manawa me ka maikaʻi. Pono ka hoʻomaha i hiki ke hana maikaʻi.

Nā ʻano ʻōhua: ʻōpū

Maʻalahi loa kēia ʻōpū e hūnā a ʻike maka ʻole ʻia me ka maka ʻōlohelohe. Aia ia i loko o ka ʻōpū o lalo a he hōʻiliʻili liʻiliʻi ia o ka momona. Hana ʻia ia i nā wahine he nui i hānau a i ʻole nā ​​poʻe hānau ka hana kino ma ke ʻano maʻamau akā loaʻa iā lākou kahi papaʻai maikaʻi ʻole a me ka monotonous. Maʻaneʻi e paipai iā mākou e hoʻolauna i nā ʻano ikaika a me nā hoʻoikaika ikaika ʻana i kāu hana hoʻomaʻamaʻa. Pono ʻoe e hāʻawi i ke kala i ka papaʻai ma ka hoʻolauna ʻana i nā mea kanu a me nā huahana i waiwai i ka fiber. I kēia ala, e ʻike koke ʻoe i nā loli.

Lana lana

Pili ia i nā ʻano ʻōpū e ʻōhū mālie i loko o ka lā. I ke kakahiaka hoʻomaka ʻoe me kahi ʻōpū palahalaha a loli i ka lā holoʻokoʻa. Hiki i kēia ma muli o nā pilikia digestive, nā meaʻai, a i ʻole ka hōʻiliʻili ʻana o ke kinoea. He mea hoihoi e hoʻokomo i kekahi mau meaʻai probiotic i ka papaʻai, nā mea ʻai i loaʻa ka pulupulu a me ka nau maikaʻi loa. Hiki i nā lawelawe ʻoihana hypopressive ke kōkua nui i ka nui. Pono ke kū i ke kaohi.

Lana koʻu manaʻo me kēia ʻike hiki iā ʻoe ke aʻo hou aʻe e pili ana i nā ʻano ʻōpū like ʻole.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.