E hoʻomalu i ka pōloli me kēia mau mea hoʻopau makemake maoli 4

ʻO ka pōloli ka pōloli no ka pahuhopu olakino āu e makemake ai e hoʻokō. Inā ʻoe e hoʻāʻo nei e lilo i ke kaumaha, kūkulu ʻana i ka ʻiʻo, a i ʻole ʻai wale ʻana i ke olakino, ʻo ka makemake ʻole e hoʻokaʻawale iā ʻoe mai kāu pahuhopu. ʻOiai hiki ke nānā ʻole i ka ʻōhumu o kou ʻōpū no kekahi manawa, ʻo ka hoʻomau ʻana he mea paʻakikī loa ia e lawe.

Inā ʻaʻole hiki iā ʻoe ke ʻimi i kahi ala e hoʻomalu ai i kou ʻai ʻana, ʻo kēlā mau makemake koke e like me na mea ai hiki iā lākou ke alakaʻi iā ʻoe e ʻai nui a loaʻa ke kaumaha.

ʻAʻole like me nā lāʻau hoʻēmi kaumaha, ka mea maʻamau i loko o ka caffeine a i ʻole e hoʻemi wale i ke kaumaha o ka wai, kōkua ka mea hoʻopau ʻai maoli i ka hoʻopaʻa ʻana i kou makemake ma ke kaulike ʻana i nā hormones pili.

ʻO ke ala maikaʻi loa e hoʻopau ai i ka pōloli e hoʻohui mau mea hoʻoiho ʻai kūlohelohe. Aia kēia ma ka ʻai ketogenic, nā meaʻai fiber kiʻekiʻe, a me kekahi mau mea ʻala.

No ke aha e ʻai ʻole ai ka ʻai ʻana i nā calorie liʻiliʻi

ʻOiai i kēia lā, ʻo ka ʻōlelo aʻoaʻo nui no ka lilo ʻana o ke kaumaha, ʻo ia ka ʻai ʻana i nā calorie liʻiliʻi loa, ʻoiai ua ʻoi aku ka maopopo ʻaʻole ia e hana maikaʻi i ka holo lōʻihi.

ʻO ka ʻoki ʻana i nā calorie e hana i ka wā pōkole, akā ʻo ka poʻe e hilinaʻi nei i ka palena o ka calorie e paʻakikī i ka mālama ʻana i ke kaumaha i nalowale i ka manawa. Me he mea lā e ʻai mau ana lākou a kali paha i kā lākou ʻai hou. ʻO ia no ka mea ʻo ka ʻai ʻana i nā calorie liʻiliʻi ʻaʻole ia e kāohi i kou ʻai.

Akā, hiki iā ia ke kōkua i ka hoʻonui ʻana i ka pōloli ma ka hopena maikaʻi ʻole i kāu mau hormones.

Wahi a kekahi noiʻi, hiki i ka meaʻai i kaupalena ʻia ka calorie ke hoʻohaʻahaʻa i nā pae o kahi hormone i kapa ʻia ʻo glucagon-like peptide 1 (a i ʻole GLP-1). Mālama kēia hormone i ka pōloli a hoʻoikaika i ka māʻona. Ke kiʻekiʻe nā pae, hoʻopau ia i kou makemake. Ke haʻahaʻa nā pae, hoʻonui ia.

Hoʻomaopopo pū ka haʻawina hoʻokahi i nā meaʻai haʻahaʻa-calorie e hoʻemi i nā pae o leptin, kahi hormone i ʻike ʻia ʻo ka satiety hormone. Leptin hōʻailona i kou lolo ua piha. Ke haʻahaʻa nā pae, pōloli ʻoe i nā manawa āpau.

Hōʻike kekahi haʻawina ʻoiai ke kaupalena ʻia nā calorie a hāʻule nā ​​pae leptin, piʻi ka hormone ghrelin pōloli..

Hana ʻo Ghrelin i ke kū'ē pololei o ka leptin. Ke kiʻekiʻe nā pae, pōloli ʻoe i nā manawa a pau. Ma ka ʻaoʻao ʻē aʻe, hana nā pae haʻahaʻa ghrelin ma ke ʻano he mea hoʻopau ʻai pono.

Nā koho suppressant makemake maoli

Ma kahi o ka nānā ʻana i ka ʻai ʻana i ka calorie a me ke kaumaha o ke kaumaha, ke kī e hoʻomalu i kou ʻai ʻo ka ʻimi ʻana i kahi ala e hiki ai hoʻopaʻa i ke kō koko a me ka pae o ka insulin, ʻoiai ke kaupaona nei i ka ghrelin a me ka leptin, a me nā hormones ʻē aʻe, e like me GLP-1 a me peptide YY.

He mea paʻakikī ia, akā aia kekahi mau ala maʻalahi a kūlohelohe e hana ai. ʻAʻole pono e hoʻohana i nā lāʻau hoʻēmi kaumaha, nā mea hoʻohui paona synthetic a i ʻole ka nā mea kuni ʻala. Eia pehea e hoopau maoli ai i kou makemake.

# 1. ʻO ka ʻai ketogenic

ʻO ka ʻai ketogenic ka mea hoʻopau makemake maikaʻi loa ma waho. ʻAʻole like me ka ʻai ʻana i nā calorie liʻiliʻi a me nā meaʻai hoʻemi kaumaha ʻē aʻe, kōkua ke keto i ke kaulike ʻana i nā hormones no laila e piha ʻoe.

Hōʻike ka noiʻi hiki i ka meaʻai ketogenic ke hoʻonui i ka leptin a me ka GLP-1 i ka wā e hoʻemi ana i ka ghrelin. Hiki iā ʻoe ke nānā i kēia mau haʻawina: Haʻawina 01, haʻawina 02, haʻawina 03. ʻIke ʻia kēia mau hopena i ka poʻe i komo i nā haʻawina like ʻole me ka pohō nui o ke kaumaha a me ka momona. I ka wā e pili ana i nā hormones appetite a me ka control appetite, ʻo ia ka hui pū e pono ai.

ʻO ka hoʻopaʻa ʻana i nā ʻakika a me ka nānā ʻana i ka ʻai ʻana i nā momona maikaʻi e kōkua pū i ke kaulike ʻana i nā pae kōpaʻa koko, hiki ke hōʻemi i ka makemake.

ʻAʻole hoʻonui wale ke kō koko haʻahaʻa i kou makemake, e like me kahi hōʻikeʻO ia ka mea e makemake ai ʻoe e ʻai i nā meaʻai maikaʻi ʻole i kiʻekiʻe i ka carbohydrates. Ke mālama ʻoe i ke kaulike o ke kō koko koko ma o ka meaʻai ketogenic i hoʻolālā maikaʻi ʻia, pale ʻoe i nā pōʻino e hoʻonui ai i kou pōloli.

Ma waho aʻe o ke kōkua ʻana i ka hoʻopau ʻana i ka ʻai, ʻo ka ʻai ketogenic he mau pono olakino ʻē aʻe, me ka hoʻonui ʻana i ka ikehu a me ka liʻiliʻi o ka momona o ke kino, e hoʻopōmaikaʻi ʻia i nā ʻano āpau.

# 2. Hoʻonui i kāu ʻai fiber

Hoʻohanohano ʻia ka fiber ʻo ia kekahi o nā meaʻai olakino maikaʻi loa a puni, a aia ke kumu kūpono no ia. Hoʻopili ʻia i ke olakino puʻuwai ʻoi aku ka maikaʻi, ka pohō kaumaha, ka ʻai mau ʻana, a me ka manaʻo o ka piha.

ʻO kekahi kumu e kōkua ai ka fiber e hoʻopiha iā ʻoe ma muli o ka hoʻolohi ʻana i ka ʻai ʻana, ʻo ia hoʻi ka lōʻihi o ka noho ʻana o ka meaʻai i loko o ka ʻōpū. A hoʻopau maoli kēia i kou makemake. Akā he nui nā hopena ʻē aʻe.

Ua ʻike ʻia kahi noiʻi holoholona i ka wā e hui pū ʻia me kahi meaʻai momona momona (e like me ka ʻai keto), hiki i kekahi mau fiber fermentable ke kōkua i ke kāohi ʻana i ka ʻai. ma ka hooponopono ana i kekahi mau wahi o ka lolo e hoomalu ana i ka pololi. Wahi a nā mea noiʻi, hiki i kēia mau meaʻai ke hoʻokuʻu i ʻelua mau hormones: peptide YY (PYY) a me GLP-1.

Hōʻike kekahi mau noiʻi e kōkua ana ka peptide YY hoʻemi i ka ʻai a hoʻonui i ka māʻona, ʻoiai ʻo GLP-1 kōkua hoʻopaneʻe ka hoʻokahe ʻana o ka ʻōpū, i ʻoi aku kou māʻona no ka lōʻihi.

Hoʻohana ʻole kēia mau fiber ma ke ʻano he suppressant makemake maoli. Ke hiki lākou i ka ʻōpū nui, hoʻomaka ka maʻi bacteria e wāwahi iā lākou a hana i kahi waikawa momona pōkole (a i ʻole SCFA) i kapa ʻia ʻo acetate. Hele kēia acetate i kou lolo, kahi e haʻi ai i ka hypothalamus ua piha..

ʻOiai kekahi mau meaʻai fiber kiʻekiʻe, e like me ka pī, nā lentila, nā kīʻaha piha, a me ka oatmeal, Ua pāpā ʻia i ka ʻai ketogenic, hiki iā ʻoe ke hoʻokō maʻalahi i kāu pono fiber ma ka ʻai ʻana nā mea kanu nā ʻanoʻano haʻahaʻa a me nā hua kiʻekiʻe e like me nā hua chia, nā hua flax, a me nā hua hemp.

ka ʻāpala He kumu maikaʻi loa ia o ka fiber. He hookahi aguacate Loaʻa iā ia he 9.1 grams o ka fiber a he 2.5 grams wale nō o nā kalapona ʻupena.

# 3. Hoʻohui i nā mea ʻala hou

Hiki paha iā ʻoe ke noʻonoʻo i nā mea ʻala ma ke ʻano he ala e hoʻāla ai i kāu meaʻai, akā ʻoi aku ka hana ma mua o ka hoʻohui ʻana i ka ʻono. ʻO ka hoʻohui ʻana i nā mea ʻala i kāu meaʻai he ala maʻalahi, maikaʻi, a maʻalahi hoʻi e hoʻopau maoli i kou ʻai.

• ʻO ka pepa Cayenne: ʻO Capsaicin ka mea nui o ka pepa cayenne. ʻO ia ke kuleana no ke ʻano wela o kēia, akā pū kekahi kōkua i ka hoʻemi ʻana i ka ʻai a me ka makemake e ʻai ma waena o nā meaʻai. Hōʻike pū ka noiʻi Hiki i ka pepa cayenne ke kōkua i ka hoʻonui ʻana i ka nui o nā calorie āu e puhi ai a hoʻonui i ka metabolism.
• Turmeric: Hoʻolaha pinepine ʻia ka turmeric no kāna nā huahana anti-inflammatory, akā hiki iā ia ke hana ma ke ʻano he suppressant makemake maoli. Wahi a kekahi noiʻi, ʻo ka hui nui i ka turmeric, i kapa ʻia ʻo curcumin, hiki ke kōkua i ka hōʻemi ʻana i ka ghrelin a hoemi i ka ai. Eia naʻe, he mea nui e hoʻomaopopo i ka nui o ka noiʻi i hana ʻia i nā holoholona.
• Kanamona: Ua hoʻopili nā haʻawina i ka hui nui i loko o ke kinamona, i kapa ʻia ʻo cinnamaldehyde (CIN), me nā haʻahaʻa haʻahaʻa o ka insulin a hoʻonui i ka GLP-1., ka hui pū ʻana o nā hormones e hiki ke kōkua i ke kāohi ʻana i kou ʻai maoli. Hōʻike pū kekahi haʻawina, e like me ka fiber, hiki i ka CIN ke hoʻolōʻihi i ka wikiwiki o ka ʻai, e waiho ana iā ʻoe me ka piha no ka lōʻihi a me ka hoʻomaikaʻi ʻana i ka ʻike insulin.

# 4. E noʻonoʻo ana i kekahi mau meaʻai meaʻai

Inā ʻaʻole pono ka hoʻololi ʻana i kāu meaʻai, aia kekahi mau mea hoʻohui meaʻai kūlohelohe e kōkua paha. ʻAʻole i manaʻo ʻia kēia e hoʻololi i nā mea hoʻopau ʻai kūlohelohe, akā ʻoi aku ka maikaʻi o ka lawe ʻana i kekahi mau mea hoʻohui kikoʻī me ka hoʻololi ʻana i ka meaʻai.

Wehe kī ʻōmaʻomaʻo: Hoʻopili ʻia nā waiwai o ka kī ʻōmaʻomaʻo i kona caffeine a me ka catechin. Wahi a kahi noiʻi, hiki i kēia mau pūhui ʻelua ke kōkua i ka hoʻonui i ka manaʻo o ka piha a me ka māʻona. E hoʻomanaʻo i ka extract ʻōmaʻomaʻo kī i loko o kēia mau pūhui i ʻoi aku ka kiʻekiʻe ma mua o ke kīʻaha kīʻaha maʻamau.

ʻO Garcinia Cambogia:  ʻO Garcinia Cambogia kahi kumulāʻau lāʻau maoli me nā mea hana he nui. Eia naʻe, ʻo ka manaʻo nui ma ka hydroxycitric acid a i ʻole HCA. Ke hōʻike nei kekahi mau noiʻi e kōkua ka HCA e hōʻemi i kou ʻai ʻoiai e hoʻonui ana i ka helu o nā calorie āu e puhi ai, kahi hui e hiki ke alakaʻi i ka pohō kaumaha. Hiki i ka HCA ke hoʻonui i nā kiʻekiʻe serotonin, e kōkua pū ana i ka hoʻemi ʻana i ka ʻai..

ʻO ka saffron extract: ʻOiai i kekahi manawa, ua kaupalena ʻia ka noiʻi ma kēia kahua, kekahi mau haʻawina e hōʻike i ka saffron extract hiki ke kōkua i ka hoʻohaʻahaʻa i ka makemake, i ka manawa like kēlā e ho'ēmi ana i ka momona o ke kino, ka helu helu kino, a me ka pōʻai pūhaka holoʻokoʻa.

A e like me nā manawa a pau, loaʻa iā mākou kahi ʻāpana o ka nūhou. ʻAʻole like me nā lāʻau lapaʻau a me nā meaʻai ʻole, ʻaʻohe hopena ʻaoʻao koʻikoʻi i ʻike ʻia i kēia mau mea hoʻopau makemake maoli..

Nā hopena e pili ana i ka hoʻohana ʻana i kahi suppressant makemake maoli

ʻAʻole like me ka hoʻopaʻa ʻana i ka calorie, e waiho ana iā ʻoe i ka pōloli a e ʻimi mau ana i kāu ʻai aʻe, ma muli o ka ʻai ketogenic hiki ke kōkua i ke kaulike ʻana i nā hormones no ka pōloli. ʻO nā meaʻai fiber kiʻekiʻe, nā mea ʻala e like me ka turmeric a me ka pepa cayenne, a me nā mea hoʻohui meaʻai kūlohelohe e like me ka extract kī ʻōmaʻomaʻo e hana pū me he mea hoʻopau makemake maoli.