{"id":20315,"date":"2023-10-11T10:00:46","date_gmt":"2023-10-11T10:00:46","guid":{"rendered":"https:\/\/www.wellbiotricks.com\/?p=20315"},"modified":"2023-10-11T10:00:46","modified_gmt":"2023-10-11T10:00:46","slug":"meachan-caillteanas-rathuil-7-leid-chun-meachan-a-chailleadh","status":"publish","type":"post","link":"https:\/\/www.wellbiotricks.com\/ga\/meachan-caillteanas-rathuil-7-leid-chun-meachan-a-chailleadh\/","title":{"rendered":"Me\u00e1chan caillteanas rath\u00fail: 7 leid chun me\u00e1chan a chailleadh"},"content":{"rendered":"<h3>Is f\u00e9idir le daoine me\u00e1chan a chailleadh agus an caillteanas seo a chothabh\u00e1il tr\u00ed roinnt c\u00e9imeanna ind\u00e9anta a ghlacadh. Ina measc seo t\u00e1 na nithe seo a leanas:<\/h3>\n<h4>1. Ith bianna \u00e9ags\u00fala, ildaite, dl\u00fath cothaitheacha<\/h4>\n<p>Ba ch\u00f3ir go mbeadh b\u00e9il\u00ed agus sneaiceanna sl\u00e1inti\u00fala mar bhun\u00fas le r\u00e9im bia an duine. Bealach simpl\u00ed chun plean b\u00e9ile a chruth\u00fa n\u00e1 a chinnti\u00fa go bhfuil gach b\u00e9ile comhdh\u00e9anta de 50 faoin gc\u00e9ad tortha\u00ed agus glasra\u00ed, 25 faoin gc\u00e9ad sl\u00e1nghr\u00e1in, agus 25 faoin gc\u00e9ad pr\u00f3it\u00e9in. Ba cheart go mbeadh 25\u201330 gram san ioml\u00e1n sa sn\u00e1ith\u00edn i bhfoinse iontaofa (g) gach l\u00e1.<\/p>\n<p>Deireadh a chur le tras-saillte \u00f3n aiste bia, agus \u00edoslaghd\u00fa a dh\u00e9anamh ar iont\u00f3g\u00e1il saillte s\u00e1ithithe, a bhfuil nasc l\u00e1idir aige le minic\u00edocht galar cor\u00f3nach cro\u00ed.<\/p>\n<p>Ina \u00e1it sin, is f\u00e9idir le daoine aig\u00e9id shailleacha mhonai-neamhsh\u00e1ithithe (MUFA) n\u00f3 aig\u00e9id shailleacha il-neamhsh\u00e1ithithe (PUFA) a ithe, ar cine\u00e1lacha iad saille neamhsh\u00e1ithithe.<\/p>\n<p>I gc\u00e1sanna \u00e1irithe, m\u00e1 bhaintear bianna \u00e1irithe \u00f3n aiste bia d\u2019fh\u00e9adfadh go n-\u00e9ireodh duine easnamhach i roinnt vitim\u00edn\u00ed agus mianra\u00ed riachtanacha. Is f\u00e9idir le saineola\u00ed coth\u00fach\u00e1in, diait\u00e9iteach, n\u00f3 gairm\u00ed c\u00faram sl\u00e1inte eile comhairle a chur ar dhuine conas a dh\u00f3thain cothaithigh a fh\u00e1il agus iad ag lean\u00faint cl\u00e1r me\u00e1chain caillteanas.<\/p>\n<h4>2. Coinnigh dialann bia agus me\u00e1chain<\/h4>\n<p>Is facht\u00f3ir r\u00edth\u00e1bhachtach \u00e9 f\u00e9in-mhonat\u00f3ireacht chun me\u00e1chan a chailleadh go rath\u00fail. Is f\u00e9idir le daoine dialann p\u00e1ip\u00e9ir, aip shoghluaiste n\u00f3 su\u00edomh Gr\u00e9as\u00e1in tiomnaithe a \u00fas\u00e1id chun gach bia a itheann siad gach l\u00e1 a thaifeadadh. Is f\u00e9idir leo a ndul chun cinn a thomhas freisin tr\u00edna me\u00e1chan a thaifeadadh ar bhonn seachtaini\u00fail.<\/p>\n<p>Iad si\u00fad ar f\u00e9idir leo a rath\u00falacht a rian\u00fa in incrimint\u00ed beaga agus athruithe fisiceacha a aithint, is m\u00f3 an seans go gclo\u00edfidh siad le regimen me\u00e1chain caillteanas.<\/p>\n<p>Is f\u00e9idir le daoine freisin s\u00fail a choinne\u00e1il ar a n-inn\u00e9acs mais coirp (BMI) ag baint \u00fas\u00e1ide as \u00e1ireamh\u00e1n BMI.<\/p>\n<h4>3. Glac p\u00e1irt i ngn\u00edomha\u00edocht choirp agus acla\u00edocht rialta<\/h4>\n<p>T\u00e1 acla\u00edocht rialta r\u00edth\u00e1bhachtach do shl\u00e1inte fhisici\u00fail agus mheabhrach araon. Is minic go bhfuil s\u00e9 r\u00edth\u00e1bhachtach minic\u00edocht na gn\u00edomha\u00edochta coirp a mh\u00e9ad\u00fa ar bhealach discipl\u00ednithe agus cusp\u00f3ireach le haghaidh me\u00e1chain caillteanas rath\u00fail.<\/p>\n<p>T\u00e1 uair an chloig de ghn\u00edomha\u00edocht measartha-dh\u00e9ine in aghaidh an lae, cos\u00fail le si\u00fal brisk, oiri\u00fanach. Mura bhfuil uair an chloig in aghaidh an lae ind\u00e9anta, molann Clinic Mhaigh Eo gur ch\u00f3ir go mbeadh s\u00e9 mar aidhm ag duine 150 n\u00f3im\u00e9ad ar a laghad gach seachtain.<\/p>\n<p>Ba cheart do dhaoine nach mb\u00edonn gn\u00edomhach go fisici\u00fail de ghn\u00e1th an m\u00e9id acla\u00edochta a dh\u00e9anann siad a mh\u00e9ad\u00fa go mall agus a dh\u00e9ine a mh\u00e9ad\u00fa de r\u00e9ir a ch\u00e9ile. Is \u00e9 an cur chuige seo an bealach is inbhuanaithe chun a chinnti\u00fa go mbeidh acla\u00edocht rialta mar chuid d\u00e1 st\u00edl mhaireacht\u00e1la.<\/p>\n<p>Ar an mbealach c\u00e9anna gur f\u00e9idir le b\u00e9il\u00ed a thaifeadadh cabhr\u00fa go s\u00edceola\u00edoch le me\u00e1chain caillteanas, f\u00e9adfaidh daoine leas a bhaint as s\u00fail a choinne\u00e1il ar a ngn\u00edomha\u00edocht fhisici\u00fail freisin. T\u00e1 go leor aipeanna soghluaiste saor in aisce ar f\u00e1il a riana\u00edonn cothroma\u00edocht calra\u00ed duine tar \u00e9is d\u00f3ibh a n-iont\u00f3g\u00e1il bia agus acla\u00edocht a log\u00e1il.<\/p>\n<p><strong>M\u00e1 t\u00e1 cuma imeaglaithe ar dhuine at\u00e1 nua ag acla\u00edocht, f\u00e9adfaidh siad tos\u00fa tr\u00ed na gn\u00edomha\u00edochta\u00ed seo a leanas a dh\u00e9anamh chun a leibh\u00e9il acla\u00edochta a mh\u00e9ad\u00fa:<\/strong><\/p>\n<ul>\n<li>ag cur an staighre<\/li>\n<li>duilleoga raking<\/li>\n<li>ag si\u00fal madra<\/li>\n<li>garra\u00edod\u00f3ireacht<\/li>\n<li>ag damhsa<\/li>\n<li>ag imirt cluich\u00ed amuigh faoin aer<\/li>\n<li>p\u00e1irce\u00e1il n\u00edos faide ar shi\u00fal \u00f3 bhealach isteach foirgnimh<\/li>\n<\/ul>\n<h4>4. Deireadh a chur le calories leachtacha<\/h4>\n<p>Is f\u00e9idir na c\u00e9adta calories a ithe in aghaidh an lae tr\u00ed s\u00f3id si\u00facra-mhilsithe, tae, s\u00fa n\u00f3 alc\u00f3l a \u00f3l. Tugtar \u201ccalra\u00ed folamh\u201d orthu seo mar go sol\u00e1thra\u00edonn siad \u00e1bhar breise fuinnimh gan aon tairbh\u00ed cothaitheacha a thairiscint.<\/p>\n<p>Mura n-itheann duine smoothie chun b\u00e9ile a athshol\u00e1thar, ba ch\u00f3ir go mbeadh s\u00e9 mar aidhm aige clo\u00ed le huisce n\u00f3 tae agus caife neamh-mhilsithe. M\u00e1 chuirtear splancsc\u00e1ile\u00e1n de l\u00edom\u00f3id \u00far n\u00f3 or\u00e1iste le huisce is f\u00e9idir blas a chur ar f\u00e1il.<\/p>\n<p>Seachain d\u00edhiodr\u00e1iti\u00fa mar gheall ar ocras. Is minic gur f\u00e9idir le duine moth\u00fach\u00e1in ocrais a sh\u00e1samh idir amanna b\u00e9il\u00ed sceidealta agus deoch uisce.<\/p>\n<h4>5. Spreagadh agus rial\u00fa cue<\/h4>\n<p>D'fh\u00e9adfadh go leor leideanna s\u00f3isialta agus comhshaoil ithe gan gh\u00e1 a spreagadh. Mar shampla, is m\u00f3 an seans go n-\u00edosfaidh daoine \u00e1irithe an iomarca agus iad ag breathn\u00fa ar an teilif\u00eds. B\u00edonn deacracht ag daoine eile babhla candy a thabhairt do dhuine eile gan p\u00edosa a ghlacadh.<\/p>\n<p>Tr\u00ed bheith feasach ar cad a spreagfadh fonn sneaiceanna ar chalara\u00ed folmha, f\u00e9adfaidh daoine smaoineamh ar bheala\u00ed chun a ngn\u00e1thamh a choigeart\u00fa chun na truicear seo a theorann\u00fa.<\/p>\n<h4>6. Plean\u00e1il chun tosaigh<\/h4>\n<p>Beidh me\u00e1chain caillteanas n\u00edos suntasa\u00ed mar thoradh ar stoc\u00e1il cistin le bianna at\u00e1 neamhdh\u00edobh\u00e1lach don aiste bia agus pleananna b\u00e9ile strucht\u00fartha a chruth\u00fa.<\/p>\n<p>Ba ch\u00f3ir do dhaoine at\u00e1 ag iarraidh me\u00e1chan a chailleadh n\u00f3 a choinne\u00e1il as a gcistin bianna pr\u00f3ise\u00e1ilte n\u00f3 junk a ghlanadh agus a chinnti\u00fa go bhfuil na comh\u00e1bhair acu chun b\u00e9il\u00ed simpl\u00ed sl\u00e1inti\u00fala a dh\u00e9anamh. D'fh\u00e9adfadh s\u00e9 seo cosc a chur ar ithe mear, neamhphlean\u00e1ilte agus m\u00edch\u00faramach.<\/p>\n<p>D\u2019fh\u00e9adfadh s\u00e9 go n-\u00e9asc\u00f3fa\u00ed an pr\u00f3iseas freisin tr\u00ed roghanna bia a phlean\u00e1il roimh dhul chuig imeachta\u00ed s\u00f3isialta n\u00f3 bialanna.<\/p>\n<h4>7. Fan dearfach<\/h4>\n<p>Pr\u00f3iseas c\u00e9imseach \u00e9 me\u00e1chain caillteanas, agus b\u2019fh\u00e9idir go mbraitheann duine d\u00edspreagadh mura n-\u00edsl\u00edonn na punta\u00ed ag an r\u00e1ta a bh\u00ed r\u00e9amh-mheasta aige.<\/p>\n<p>Beidh roinnt laethanta n\u00edos deacra n\u00e1 laethanta eile agus t\u00fa ag clo\u00ed le cl\u00e1r me\u00e1chain caillteanas n\u00f3 cothabh\u00e1la. \u00c9il\u00edonn cl\u00e1r me\u00e1chain caillteanas rath\u00fail go leanfadh an duine aonair agus gan \u00e9ir\u00ed as nuair is cos\u00fail go bhfuil s\u00e9 r\u00f3-dheacair f\u00e9inathr\u00fa.<\/p>\n<p>D'fh\u00e9adfadh go mbeadh ar dhaoine \u00e1irithe a gcuid spriocanna a athshocr\u00fa, b'fh\u00e9idir tr\u00ed l\u00edon ioml\u00e1n na gcalra\u00ed a bhfuil s\u00e9 mar aidhm acu a ithe a choigeart\u00fa n\u00f3 a bpatr\u00fain acla\u00edochta a athr\u00fa.<\/p>\n<p>Is \u00e9 an rud is t\u00e1bhachta\u00ed n\u00e1 dearcadh dearfach a choinne\u00e1il agus a bheith lean\u00fanach ag obair i dtreo na bacainn\u00ed ar me\u00e1chain caillteanas rath\u00fail a sh\u00e1r\u00fa.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-20756\" src=\"https:\/\/www.wellbiotricks.com\/wp-content\/uploads\/2023\/10\/Blag.png\" alt=\"Blag\" width=\"737\" height=\"396\" srcset=\"https:\/\/www.wellbiotricks.com\/wp-content\/uploads\/2023\/10\/Blag.png 737w, https:\/\/www.wellbiotricks.com\/wp-content\/uploads\/2023\/10\/Blag-300x161.png 300w, https:\/\/www.wellbiotricks.com\/wp-content\/uploads\/2023\/10\/Blag-150x81.png 150w, https:\/\/www.wellbiotricks.com\/wp-content\/uploads\/2023\/10\/Blag-696x374.png 696w\" sizes=\"auto, (max-width: 737px) 100vw, 737px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is f\u00e9idir le daoine me\u00e1chan a chailleadh agus an caillteanas seo a chothabh\u00e1il tr\u00ed roinnt c\u00e9imeanna ind\u00e9anta a ghlacadh. Ina measc seo t\u00e1 na nithe seo a leanas: 1. Ith bianna \u00e9ags\u00fala, ildaite, dl\u00fath cothaitheacha Ba ch\u00f3ir go mbeadh b\u00e9il\u00ed agus sneaiceanna sl\u00e1inti\u00fala mar bhun\u00fas le r\u00e9im bia an duine. Bealach simpl\u00ed chun plean b\u00e9ile [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":20756,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[232],"tags":[],"class_list":["post-20315","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blag"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Me\u00e1chan caillteanas rath\u00fail: 7 leid chun me\u00e1chan a chailleadh<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wellbiotricks.com\/ga\/meachan-caillteanas-rathuil-7-leid-chun-meachan-a-chailleadh\/\" \/>\n<meta property=\"og:locale\" content=\"ga_IE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Me\u00e1chan caillteanas rath\u00fail: 7 leid chun me\u00e1chan a chailleadh\" \/>\n<meta property=\"og:description\" content=\"Is f\u00e9idir le daoine me\u00e1chan a chailleadh agus an caillteanas seo a chothabh\u00e1il tr\u00ed roinnt c\u00e9imeanna ind\u00e9anta a ghlacadh. Ina measc seo t\u00e1 na nithe seo a leanas: 1. Ith bianna \u00e9ags\u00fala, ildaite, dl\u00fath cothaitheacha Ba ch\u00f3ir go mbeadh b\u00e9il\u00ed agus sneaiceanna sl\u00e1inti\u00fala mar bhun\u00fas le r\u00e9im bia an duine. 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