ʻO ke ala maʻalahi e kāpae i ka kaupaona keu meaʻai me ka hapa nui o ka calorie. Akā pono ʻoe e ʻike i kāu pālākiō a helu iā ʻoe iho ʻaʻole maʻa mau.
Hāʻawi mākou iā ʻoe i nā helu helu pūnaewele e hoʻomaulia i nā calorie, protein, carbs a me nā momona e hiki ai iā ʻoe i kekahi mau kaomi ke ʻike i kāu helu ʻo KBZHU. Pono ʻoe e hoʻokomo i kou kaupaona, kiʻekiʻe, makahiki, ka helu o ka hoʻoikaika kino, ka pākēneka o ka deficit / keu a loaʻa iā ʻoe ka waiwai hope loa o nā calorie a me nā waiwai mākaukau o PFC (protein, carbohydrates a me nā momona), a makemake ʻoe e hāhai. .
ʻO ka ʻāpana kalepona: calculator pūnaewele
No ka helu ʻana i ka helu o ka calorie pono ʻoe e ʻike i kēia ʻike:
- Kaona (i kg)
- Kiʻekiʻe (i knm)
- makahiki
- ʻO ka coefficient o ka hana
- Ka pākēneka o ka deficit a keu paha
Ma hope o ke komo ʻana i nā waiwai loaʻa iā ʻoe kēia:
- ʻO ka allowance calorie no ka pohō kaumaha (deficit calorie)
- Lawe i nā calorie e kākoʻo i ke kaupaona
- Lawe i nā calorie e loaʻa kaupaona (kahi koena calorie)
Pehea e hoʻoholo ai i ka coefficient o ka hana:
- 1,2 - ka liʻiliʻi o ka hana (nele i ka hoʻoikaika kino, hana sedentary, haʻahaʻa haʻahaʻa)
- A 1.375 - hana māmā (hoʻoikaika kino a hele wāwae paha, hana liʻiliʻi i kēlā me kēia lā i ka lā)
- 1,46 - ka hana maʻamau (ka hana 4-5 mau manawa i ka pule, kahi hana maikaʻi no ka lā)
- 1,55 - ka hana ma luna o ka awelika (kahi hoʻoikaika ikaika 5-6 mau manawa i ka pule, kahi hana maikaʻi no ka lā)
- No 1.64 - hoʻonui i ka hana (nā hana i kēlā me kēia lā, nā hana i ke ao kiʻekiʻe)
- 1,72 - hana kiʻekiʻe (hoʻoikaika kino i kēlā me kēia lā a me kahi hana kiʻekiʻe i kēlā me kēia lā)
- A 1.9 - hana kiʻekiʻe loa (ʻo ka maʻamau ke kamaʻilio nei mākou e pili ana i ka poʻe haʻuki i ke kau o ka hoʻokūkū hana)
I ka hoʻoholo ʻana i ka hana, e noʻonoʻo i ka hoʻoikaika hou, a me ka nui o nā hana o kēlā me kēia lā (ka hana, ke kaʻa i ke ao, a me nā hana ʻē aʻe). ʻO kahi laʻana, inā hoʻomaʻamaʻa ʻoe i 3 mau manawa i ka hebedoma no 60 mau minuke i ka awelika, akā ʻo ka hapa nui o ka lā i lilo i kahi noho, a laila koho i ka hana liʻiliʻi. Inā ʻokoʻa nā lā ʻokoʻa, koho mākou i ka hana maʻamau i manaʻo ʻia no kēlā me kēia lā i ka pule.
Pehea e hoʻoholo ai i ka pākēneka o ka nele a me ke koena.
- Ma ka paʻamau, paipai mākou e lawe iā 20%.
- Inā ʻaʻole ʻoe makemake e wikiwiki i ke kaʻina hana o ke kaupaona ʻana a i ʻole ka loaʻa ʻana o ke kaumaha, koho i 10-15%.
- Inā ʻo BMI (ka helu papa nui o ke kino) ʻoi aku ma mua o 30, hiki iā mākou ke lawe i ka deficit o 25-30% (ma hope o normalization o ke kaupaona, hoʻemi i ka deficit i 20%).
E ʻoluʻolu e ʻokoʻa ka Calculator calculator no nā kāne a me nā wahine. Kūleʻa nā māla me kahi asterisk. Hoʻomaulia koke ʻia ka ʻāpana kalepona no ka pohō kaumaha (deficit calorie) e loaʻa ai ke kaupaona (kahi koena calorie), e mālama / mālama i ke kaupaona. Koho ʻoe i ka waiwai ma muli o kāu pahuhopu.
NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau
ʻO ka ʻai ʻana o nā calorie i helu ʻia e ka hoʻohālikelike Harris-Benedict, ʻike ʻia ʻo ia ka mea pololei loa a hiki i kēia lā. E heluhelu hou aʻe e pili ana i nā ʻano waiwai o kēia hana, e ʻike i ka ʻatikala e pili ana i ka helu ʻana i nā kalina.
Norma PFC :: mea helu helu pūnaewele
Ma hope o ka helu ʻana i nā calorie e pono ai e helu i ka BDIM. I mea e hoʻoholo ai i ka nui o nā protein, nā kālika, a me ka momona me kou lawe ʻana i ka calorie, pono ʻoe e ʻike mua i ka mahele pākēneka o ka PFC.
ʻO ke koho maʻamau a koi ʻia BDIM:
- Kumuʻiʻo: 30%
- Nā momona: 30%
- Nā Carbohidrat: 40%
ʻO ka PFC 30/30/40 ka mana kahiko o ka mahele o ka PFC, koi ʻia inā ʻaʻole ʻoe e hoʻomaʻamaʻa a hoʻomaʻamaʻa paha no ka pohō kaumaha a me ke kani o ke kino (ma ka home, i nā papa hui a i ʻole ka hale hoʻoikaika kino me nā kaupaona kaumaha haʻahaʻa).
Hoʻohana maikaʻi ʻia nā koho hāʻawi ʻē aʻe ʻo BDIM inā ua ʻike mua ʻoe i ke ʻano o ke kūkulu kino ʻana a i ʻole, ma hope o ke kūkākūkā ʻana me ka kaʻi.
Koho PFC no ka hoʻomaʻamaʻa ʻana i nā haʻuki a me ka hana ʻana ma ka ʻāina.
- Polokina: 40%
- Nā momona: 20-25%
- Nā Kāpelu: 35-40%
Koho PFC no ka hoʻomaʻamaʻa ʻana i nā haʻuki a me ka hana ʻana i nā mea he nui:
- Kumuʻiʻo: 30-40%
- Nā momona: 20-25%
- Kāpena: 40-50%
E ʻoluʻolu, ka pākaukau komo ʻoe i kahi pākēneka wale nō o ka protein a me nā haʻalako, helu pono ʻia nā momona ma muli o ka nui o nā hōʻailona BDIM = 100%. Pono ʻoe e komo i kāu lawe ʻana i kēlā me kēia manawa o nā calories (ʻo ka paʻamau ʻo 1600 kcal).
Paipai mākou iā ʻoe e heluhelu i kā mākou ʻatikala ʻē aʻe e pili ana i ka meaʻai:
- Heluhelu ana i nā kalori: ma hea e hoʻomaka ai i nā kikoʻī?
- ʻO nā mea āpau e pili ana i nā huehue ʻaʻā: nā haʻuki kūmaka a maʻalahi hoʻi no ka pohō kaumaha
- ʻO nā meaʻai kūpono kūpono: ke alakaʻi piha loa i ka hoʻololi i PP
- 5 mau kaʻao nui no ka hana hoʻohaʻahaʻa kaumaha o ka helu ʻana i ka kalori
ʻoluʻolu