Contents
- ʻO ke koi ʻana no ka ʻai ʻana o ka kalori
- Ka Papa Kuhikuhi Mea Helu Kalepona
- ʻO kahi mana o kahi papaʻai me ka helu calorie ma 1000 Kcal / lā no hoʻokahi pule
- Nā Contraindications i ka papahelu heluʻai kalori
- Nā keu pono o ka papahelu heluʻai kalori
- Nā mea maikaʻi ʻole o ka papaʻai kalori
- Hana hou ana i ka papaʻai helu helu calorie
ʻO ka lilo ʻana o ke kaupaona a 7 kg i 2 mau pule.
ʻO ka awelika o ka helu calorie o kēlā me kēia lā ʻo 1000 Kcal.
Makemake e lilo i kaupaona me ka hāʻawi ʻole ʻana i kāu meaʻai punahele? Hiki i kēia me kahi papaʻai kalori. He maʻalahi ka loina o kēia hana. Pono ʻoe e hoʻoholo i kāu helu ponoʻī (ʻo ia, e hoʻomaopopo i ka nui o nā calories āu e pono ai) a hoʻemi i ka lawe ʻana o ka calorie maʻamau i ka pae i makemake ʻia. Ehia mau pono ʻai pono e pono ai e hoʻopau i mea e hōʻemi ai i ke kaumaha i ke kiʻi i makemake ʻia, a pehea e helu ai?
ʻO ke koi ʻana no ka ʻai ʻana o ka kalori
Hoʻomaka ka papa hana papaʻai e pili ana i ka helu ʻana i ka calorie e loaʻa ka mahalo i nā 20s. I kēia manawa ua maʻalahi ka maʻalahi no ka poʻe makemake e lilo i ka paona. Nui nā papa i ka Pūnaewele e kikoʻī i ka ʻike calorie o nā meaʻai āpau. Hiki iā ʻoe ke paʻi iā lākou i hiki iā ʻoe ke hoʻohana mau iā lākou.
ʻAʻole e hoʻonui ʻia nā unahi kīhini. E hoʻomaʻalahi hou lākou i ke kaʻina o ka helu ʻana i nā anakuhi ikehu, no ka mea hiki iā ʻoe ke kaupaona pono i nā meaʻai āu e hoʻopau ai. He ʻōlelo aʻoaʻo e mālama i ka diary meaʻai, i kōkua nui i nā lā mua o ka papaʻai.
E helu ʻia nā Calories no hoʻokahi lā. Aia kekahi mau mea like ʻole e noʻonoʻo ai i ka hana ʻana i kēia:
- ke kāne kāne (ʻoi aku ka nui o nāʻiʻo o ke kāne, no laila hiki iā lākou ke uku i ka meaʻai ma mua o ka wahine maikaʻi);
- makahiki (ma hope o ka hiki ʻana i ka makahiki 20, pono e hoʻēmi ʻia ka nui o ka calorie e 10% i kēlā me kēia 2 makahiki);
- kou kaupaona maoli a me kahi āu e makemake ai e hoʻokō;
- ka ikaika a me ke alapine o ka hoʻomaʻamaʻa haʻuki (inā he mea i kou ola).
Hiki ke helu ʻia ka ʻai calorie o kēlā me kēia lā i ka calculator http://vse-diety.com/raschet-vremeni-provedeniya-diety-i-sutochnoj-kalorijnosti.html
ʻO ke kūpono, ʻo ka noho ʻana ma ka papahelu helu ʻai kalori e ʻai i 5 mau manawa i ka lā. I kēia hihia, pono ʻoe e puʻunaue pono i nā calorie. No laila, no ka ʻaina kakahiaka ua noi ʻia e lawe i 25% o ka loaʻa o ka calorie o kēlā me kēia lā, no kahi meaʻai māmā - 10%, ʻaina awakea - 30%, ʻaina ahiahi - 25%, a ʻoi aku ka maikaʻi o ka hoʻomālamalama ʻana i ka ʻaina awakea a hoʻopau iā 10% o ka mea ʻai i kēlā me kēia lā.
Hiki iā ʻoe ke hōʻemi i ka lawe ʻana o ka calorie e like me kou makemake. ʻO ka liʻiliʻi o nā calorie āu e ʻai ai, ʻoi aku ka nui o kou lilo ʻana i ka paona. Akā aʻoaʻo nā nutrisyistsist e kūʻē i ka hoʻohaʻahaʻa ʻana i kēia helu ma lalo o 1200 calories i kēlā me kēia lā. Inā ʻole, lohi paha ke kaʻina hana metabolic, a he nīnau nui ka pohō kaumaha.
Inā ʻai ʻoe e like me nā lula o kēia ʻano, hiki iā ʻoe ke lilo i 5 kg i kēlā me kēia mahina (a inā ʻike ʻia ka nui o ka nui o ke kaupaona, ʻoi aku). Hiki iā ʻoe ke ʻai i nā meaʻai, akā, ʻoiaʻiʻo, paipai ʻia e hana i ke olakino, kūlohelohe, ʻaʻole i kiʻekiʻe-calorie nā meaʻai e like me ke kumu o ka meaʻai. Inā makemake ʻoe, waiho i nā meaʻono a me nā kīʻaha punahele ʻē aʻe i kāu papaʻai, akā ʻoi aku ka maikaʻi o ka ʻai iki ʻana iā lākou i ka hoʻomaka o ka lā.
Hiki iā ʻoe ke pili i ka papahelu helu ʻai kalori inā makemake ʻoe a hiki i kou lilo ʻana o ke kaupaona i ka pae i makemake ʻia. Inā kū ke kaupaona a ʻaʻole makemake e hōʻemi no ka manawa lōʻihi, e hoʻāʻo e hoʻonui i ka ʻike calorie i kekahi manawa a laila ʻokiʻoki hou ia. E hoʻoluliluli kēia i kēlā mau paona keu.
ʻO ka ʻike calorie o ka wai, kope a me ke kī me ka ʻole o ke kō i manaʻo ʻia he ʻole. Pono wale ʻoe e helu i nā mea hoʻohui i nā mea inu (e laʻa me ka waiū, ka waiū, ke kō, ka meli, a me nā mea ʻē aʻe) i nā kīʻaha paʻakikī, kaupaona i kēlā me kēia mehana a hoʻonui i nā calorie. Ke kuke ʻana a me nā ʻano hana kūpaʻa ʻē aʻe o ka kuke ʻana, ʻaʻole nalowale nā calorie, akā i ka wā o ka palai ʻana, hoʻohui ʻia.
ʻO kahi ala kūpono i waho o ka papaʻai e hoʻonui iki i ka ʻike calorie o ka papaʻai. I mea e hōʻalo ai i kahi lele i luna o ke kaupaona (hiki ke hana me ka piʻi nui o ka loaʻa ʻana o ka calorie o ka meaʻai), ʻaʻole pono e hoʻonui iā ia ma mua o 100 mau calorie i ka pule mua. I kēia manawa ʻo kāu hana nui ka helu ʻana i kahi anakahi ʻaʻole piʻi a hoʻonui paha i ke kaumaha. Inā, e noho ana ma ka papa ʻaina haʻahaʻa-calorie, ua hoʻokumu ʻia kāu papaʻai ma luna o kekahi mau meaʻai, a laila ke haʻalele ʻoe iā ia, ʻaʻole pono ʻoe e lele i ka meaʻai āu i ʻai ʻole ai a ʻai ʻole paha. Hoʻohui mālie, a i ʻole hiki i ke kaumaha ke lele lele i luna.
Ka Papa Kuhikuhi Mea Helu Kalepona
ʻO kahi mana o kahi papaʻai me ka helu calorie ma 1000 Kcal / lā no hoʻokahi pule
Poakahi
ʻAʻai kakahiaka: buckwheat porridge i hoʻomoʻa ʻia i ka wai; 2 hua moa i hoolapalapaia.
Mea ʻai māmā: maiʻa.
ʻO ka ʻaina awakea: ka laiki i hoʻolapalapa ʻia (ʻoi aku ka brown); ka pollock i kālua ʻia me nā mea ʻai ʻole-starchy.
Mea ʻai ahiahi: kahi kīʻaha o ka waiū bakena momona momona momona a i ʻole kefir.
ʻO kaʻaina awakea: nā palaoa i hoʻolapalapa ʻia a me nā peʻa peʻa i hoʻomoʻa ʻia me ka wai i hoʻolapalapa ʻia.
Pōʻalua
ʻO ka ʻaina kakahiaka: ka millet i hoʻolapalapa ʻia i ka wai; hua moa paila.
Mea ʻai māmā: ʻāpala.
ʻO ka ʻaina awakea: ka buckwheat a me ke ake o ka moa stewed.
Mea ʻai ahiahi: he kīʻaha o kefir.
ʻO kaʻaina awakea: ka saladi o nā tōmato hou a me ka curd curd.
Pōʻakolu
ʻAina kakahiaka: porridge laiki, kuke ʻia i ka wai, me kahi ʻāpana o ka tī kaha momona momona.
Mea ʻai māmā: ʻalani a i ʻole ʻalani ʻē aʻe.
ʻAina awakea: ka umauma moa i hoʻomoʻa ʻia; saladi o nā ʻōmato, nā pepa bele, nā kukama, nā mea kanu, a hiki ke hoʻāla ʻia me kahi mea liʻiliʻi o ka aila mea kanu.
Mea ʻai ahiahi: kahi kīʻaha o ka yogurt momona momona momona.
ʻO kaʻaina awakea: ka palaoa bale a me kahi ʻāpana o ka pollock i hoʻomoʻa ʻia.
Poaha
ʻAina kakahiaka: ka palaoa millet i kuke ʻia i ka wai; ka hua moa moa i hoʻolapalapa ʻia (a i hoʻomoʻa ʻia paha i ka pā palai maloʻo).
Mea ʻai māmā: he pūʻā hua waina.
ʻO ka ʻaina awakea: i kālua ʻia ka salmon ʻulaʻula a me ka laiki.
Mea ʻai māmā: he kīʻaha ryazhenka.
ʻO ka ʻaina ahiahi: curd haʻahaʻa momona me nā ʻāpana pear.
Pōʻalima
ʻAina kakahiaka: 2 protein protein a me ka palaoa.
ʻAi ʻai: kahi lima o nā blueberries.
ʻO ka ʻaina awakea: salakeke o ka hee i hoʻolapalapa ʻia a me ke kāpeti keʻokeʻo hou; palaoa palaoa piha (slice).
Mea ʻai ahiahi: haʻahaʻa kefir momona (200 ml).
ʻO kaʻaina awakea: ka palaoa a me ka umauma moa i hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.
Aloha Hawaii
kakahiaka: oatmeal ma ka wai; he ʻāpana o ka paʻakai paʻakikī haʻahaʻa momona.
ʻAi ʻai: persimmon.
ʻO kaʻaina awakea: ka balekale a me ka umauma moa, hoʻolapalapa ʻia a hoʻomoʻa ʻia paha.
Mea ʻaina awakea: yogurt homemade momona momona.
ʻO kaʻaina awakea: ka tī liʻiliʻi me nā ʻāpana maiʻa.
Lāpule
ʻAina kakahiaka: ka hua moa moa i hoʻolapalapa ʻia a me ka pī porridge i kuke ʻia i ka wai.
Mea ʻai māmā: he pūʻā hua waina.
ʻAina awakea: salakeke o nā tōmato, mussels a me shrimps; i kahi ʻāpana rai a i ʻole berena palaoa a pau.
Palekana, he ʻāpala.
ʻO kaʻaina awakea: pasta paʻakikī; kahi ʻāpana o ka umauma moa i hoʻomoʻa ʻia.
Nā Contraindications i ka papahelu heluʻai kalori
- ʻAʻole kūpono ia e hele i kahi papaʻai calorie haʻahaʻa i ka wā hāpai, lactation, nā ʻelemākule a me nā ʻōpio.
- Inā loaʻa ʻoe i nā maʻi maʻi mau (a ʻoi aku - ma nā hihia), nīnau aku i kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai.
Nā keu pono o ka papahelu heluʻai kalori
- Hiki iā ʻoe ke ʻai i nā mea āu e makemake ai. Akā pinepine ke kumu no ka hōʻole ʻana o kekahi i ka mālama ʻana i kekahi papaʻai kūikawā ka makemake ʻole e ʻōlelo ʻaʻole i kekahi o kāna mau meaʻai punahele.
- Maikaʻi nō hoʻi ʻaʻole pono ʻoe e pōloli. Inā hoʻomohala pololei ʻoe i kahi papaʻai, hiki iā ʻoe ke lilo i ka paona me ka ʻole o ka pōloli, e hāʻawi ana i nā mea pono āpau i ke kino.
Nā mea maikaʻi ʻole o ka papaʻai kalori
- E kūlike me kēia ʻōnaehana, pono e hōʻike i ke aʻo a me ka hana.
- Inā ʻoe i ʻai nui i mua, a laila me ka papaʻai o 1000-1200 calories, e ʻike ʻoe i ka hiamoe a me nāwaliwali, e hoʻowalewale ana paha e haʻalele koke i kāu mea i hoʻomaka ai.
- Eia kekahi, ʻo ka hele ʻana i nā hale ʻaina a me nā hale meaʻai ʻē aʻe hiki i ka pilikia. ʻAʻole hōʻike ʻia nā menus āpau i ka ʻike calorie o nā pā. No laila pono ʻoe e helu i ka maka, a i ʻole hōʻole i ka hele ʻana i nā wahi kahi hiki ʻole iā ʻoe ke kaohi i ka lawe ʻana o ka calorie.
Hana hou ana i ka papaʻai helu helu calorie
Inā hōʻike nā mea hōʻailona kaupaona i kou loaʻa ʻana o ke kaupaona, a laila, me ke olakino maikaʻi a me ka ʻole o nā contraindications, hiki iā ʻoe ke hoʻi hou i kahi papaʻai me nā calorie.