Ua lawa anei kāu ʻai ʻana? Ka pahele o ka hānai pono ʻole

Kuhikuhi ka hapa nui o ka ʻōlelo aʻo ʻai i ke ala hoʻokahi: e ʻai i ka liʻiliʻi, e ʻoki, e hoʻēmi. No laila, hiki ke ʻano ʻē, ʻaneʻane kānalua, ke ʻōlelo aku ʻaʻole lawa ka ʻai ʻana o kekahi poʻe. Akā, hiki nō ia, a hiki nō i ka poʻe maʻamau a ʻeleu, ʻaʻole i nā ʻālapa kiʻekiʻe wale nō. Hoʻonui ʻoe i kāu hele wāwae a hoʻomaʻamaʻa, paʻahana ke ola, lele ʻoe i nā ʻaina me ka ʻike ʻole, a paheʻe mālie kou kino i loko o kekahi nele hiki ʻole iā ia ke hoʻomau.

Aia he inoa no ka hopena ʻoi o kēia. Kapa nā mea noiʻi iā ia he ikehu haʻahaʻa loaʻa, a ke hoʻomau ʻo ia, hiki iā ia ke hoʻopilikia mālie i nā ʻōnaehana a pau o ke kino.

He aha maoli ka hānai pono ʻole

E noʻonoʻo i ka ʻai āu e ʻai ai me he kālā lā e hoʻolilo ai kou kino. Hele kekahi hapa o ia ikehu i kāu hoʻomaʻamaʻa. ʻO ke koena, ʻo ia ka mea a kou kino e hoʻoholo ai i nā mea ʻē aʻe a pau, kou puʻuwai, kāu mau hormone, kou ʻōnaehana pale maʻi, kou mau iwi, kou lolo. ʻO kēlā nui koena ka mea a ka poʻe ʻepekema e kapa ai he ikehu loaʻa.

Ke hoʻomaʻamaʻa hou aku ʻoe akā ʻai ʻole hou e kūlike ai, emi ke koena. Hana pinepine i kēlā a ʻaʻole lawa ka ikehu e māhele ai no nā mea kumu. Hoʻomaka kou kino, no ka mea he akamai ia, e ʻoki i nā lilo. Hoʻolohi ia i kou metabolism. Hoʻēmi ia i nā hana āna e manaʻo ai he koke ʻole. Ke ʻike nei ʻoe i nā hopena ma mua o kou kapa ʻana iā ia he pilikia.

ʻAʻole kēia he mea pili i ka hoʻomaʻamaʻa ikaika wale nō. Hiki ia mai ka poina maoli, ka pāpā paʻahana, ka ʻai hoʻēmi i hele iki loa, a i ʻole ka ʻike ʻole i ka nui o ka wahie a kāu hana e koi nei i kēia manawa.

Nā hōʻailona ke haʻahaʻa ʻoe

ʻAneʻane ʻole e haʻi ka hānai pono ʻole iā ia iho. Puka mai ia ma ke ʻano he hōʻūlulu o nā hoʻopiʻi pohihihi e maʻalahi ke hoʻopiʻi i ke koʻikoʻi a i ʻole ka ʻelemakule. Kūpono e nānā pono inā kani kekahi o kēia mau mea iā ʻoe:

• Luhi ʻoe ma ke ʻano hiki ʻole i ka hiamoe ke hoʻoponopono.
• ʻIke pinepine ʻoe i ke anu, a i ʻole ke anu loa aku ma mua o ka poʻe a puni ou.
• ʻOi aku ka paʻakikī o kāu mau hoʻomaʻamaʻa ma mua o ke kūpono, a ʻaʻole ʻoe e ikaika aʻe.
• Loaʻa iā ʻoe kēlā me kēia anu e holo ana, a i ʻole, hoʻōla lohi nā ʻeha a me nā pilikia liʻiliʻi.
• Loaʻa iā ʻoe nā ʻeha hiki ʻole ke maluhia, me nā ʻeha pili iwi pū.
• Pālahalaha kou ʻano, pohina kou kālele, ʻino kou hiamoe.
• No nā wāhine, lilo nā mahina i mea like ʻole a kū paha. He hōʻailona koʻikoʻi ia, ʻaʻole he mea maʻalahi.

He mea nui kēlā hope. Hiki i ka ʻai mau i ka liʻiliʻi loa e kākoʻo ai i ka neʻe ke kāohi i nā hormone hānau, a ʻo nā mahina nalo a like ʻole kekahi o nā hōʻailona maopopo loa a ke kino e hoʻouna ai. Ke hoʻopili nei ka noiʻi ma luna o kēia ʻano i nā iwi nāwaliwali aʻe, ka ʻōnaehana pale maʻi i hoʻēmi ʻia, ka metabolism i hoʻolohi ʻia, a me kahi pae kiʻekiʻe maoli o ke ʻano kaumaha a me ka hopohopo. ʻAʻole kēlā he mea pili i ka manaʻo ikaika. He kino ia e hoʻāʻo ana e mālama iā ia iho me ka liʻiliʻi ma mua o kona pono.

ʻAʻole he hoʻopāʻina ka ʻai lawa ʻana. ʻO ia ka wahie e hiki ai i nā mea ʻē aʻe a pau o kou kino ke hana.

Ka ʻai e hoʻi hou ai i ke kūpaʻa

Eia ka nūhou maikaʻi: he maʻalahi pinepine ka hoʻoponopono, ʻoiai ke noi nei ia iā ʻoe e haʻalele i kekahi mau hana maʻa. ʻAi ʻoe i ka nui aʻe, a ʻai ʻoe me ka mau.

1. E hoʻokūlike i kāu wahie me kāu hoʻoikaika. Ma nā lā e neʻe nui ai ʻoe, e ʻai i ka nui aʻe. ʻAʻole he alakaʻi paʻa kou pōloli i nā manawa a pau, ʻoi aku inā ua aʻo ʻoe iā ʻoe iho e haʻalele iā ia, no laila mai kali a pōloli loa ʻoe ma mua o ka ʻai ʻana.
2. Mai lele i nā ʻaina ma kahi o ka hoʻomaʻamaʻa. E ʻai i kekahi mea ma mua o kahi hoʻoikaika lōʻihi, a hoʻopiha hou ma hope. He ʻai liʻiliʻi me ka protein a me ke kalapohaikūleko i loko o ʻelua hola ma hope o kahi kau ikaika e kōkua i kou kino e kūkulu hou ma kahi o ka wāwahi.
3. E hoʻolaha i ka ʻai i ka lā holoʻokoʻa. ʻO ʻekolu ʻaina me ʻelua ʻai liʻiliʻi ke mālama maikaʻi aʻe i ka pahu wahie ma mua o hoʻokahi ʻaina ahiahi nui ma hope o ka holo ʻana me ka mea ʻole mai ka ʻaina kakahiaka.
4. E hoʻolilo iā ia i ʻai maoli āu e ʻai maoli ai. ʻAʻole kēia he palapala no ka haunaele, akā he mea hoʻomanaʻo ia ʻo ka ikehu hou aku, me nā kalapohaikūleko a me nā momona olakino, ʻo ia ka manaʻo. ʻO ka ʻai liʻiliʻi i ka momona a i ʻole nā kalapohaikūleko kekahi kumu mālie maʻamau.

Pūʻiwa ka poʻe he nui i ka wikiwiki o ka piʻi ʻana o kekahi o ka pohina a me ka luhi i ka wā e ʻai lawa ai lākou.

I ka wā e ʻimi ai i ke kōkua hou aʻe

Inā kuhi ʻoe ua hānai pono ʻole ʻoe no kekahi manawa, ʻoi aku inā ua loli kou mau mahina, ke loaʻa nei iā ʻoe nā ʻeha hou aku, a i ʻole ke ʻike mau nei ʻoe i ka nele, e kamaʻilio me kekahi kauka a i ʻole kekahi mea olakino ʻai i ʻāpono ʻia. Hiki iā lākou ke nānā i ka mea e hana nei a kōkua iā ʻoe e kūkulu hou me ka palekana.

Aia kekahi mea hou e paʻa mālie ai. Inā weliweli ka ʻai hou ʻana, inā ua hihia kou pilina me ka ʻai a me kou kino me ka mana, ka makaʻu, a i ʻole ka hewa, kūpono kēlā i ke kākoʻo maoli kekahi, a ʻaʻohe hilahila ma ia. Hiki i kekahi kauka a i ʻole kekahi kākāʻōlelo nāna e hana me nā pilikia ʻai ke kōkua. ʻAʻole kou kino e noi nei iā ʻoe e liʻiliʻi mai. Ke noi nei ia e hānai ʻia.

Nā kumu

• National Center for Biotechnology Information, Relative Energy Deficiency in Sport (RED-S): Scientific, Clinical, and Practical Implications
• Mayo Clinic Press, Understanding Relative Energy Deficiency in Sport (RED-S)
• National Center for Biotechnology Information, The Female Athlete Triad / Relative Energy Deficiency in Sports (RED-S)