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Loaʻa i ka calorie o kēlā me kēia lā. Video
Nui a hewahewa nā papaʻai hoʻoliʻiliʻi, akā ʻo ka ʻōnaehana hōʻemi palekana palekana i hoʻokumu ʻia ma ka helu calorie maʻalahi. ʻAʻole pono ia i nā mākau kūikawā a i ʻole nā hoʻopukapuka waiwai, pono wale ʻoe e ʻike i kahi alima e mālama ai i ka calorie.
ʻO ka lawe ʻana o ka calorie i kēlā me kēia makahiki i nā makahiki like ʻole
ʻO ke kumumanaʻo o ka lilo ʻana o ka paona e pono ʻoe e hoʻopau i nā calori liʻiliʻi mai ka meaʻai ma mua o ke kino e pono ai no kāna hana maʻamau. Akā ʻo ka ʻoiaʻiʻo he ʻokoʻa kēia paepae no kēlā me kēia pae o ka makahiki, no laila, pono e koho ʻia i ka papa kuhikuhi no ka hoʻoliʻiliʻi ʻole o nā calorie, akā me kahi kuhikuhi e pili ana i ka nui o ka nui. ʻO ia ke kumu hiki ʻole ke kaohi nui i ka lawe ʻana o ka calorie o nā ʻōpio, nā wahine hāpai, nā wahine lactating, a me nā mea e hana nei i ka hana kino, ke makemake ka kino i ka ikaika hou e ulu a hana i nā hana ʻē aʻe ma mua o nā hihia ʻē aʻe.
Ma ka awelika, ma hope o 18 mau makahiki, pono ia:
- nā kāne ma kahi o 3000 calories
- nā wahine ma kahi o 2500 calories
Kūpono kēia mau helu no ka poʻe i pili ʻole nā hana me ka hana kino kūikawā.
Ma hope o 40 mau makahiki mai kēia mau helu, hiki iā ʻoe ke hōʻemi palekana i kekahi 200 calorie, no ka mea hoʻomaka ka emi ʻana o ka metabolism
He aha nā mea e loaʻa ai i ka calorie i kēlā me kēia lā no ka pohō kaumaha
Ma ka Pūnaewele hiki iā ʻoe ke ʻike i nā ʻano helu like ʻole o ke kaupaona hōʻemi kaumaha, nona ka mana o ka hana i hōʻoia ʻole ʻia e kekahi mea. Akā ma ka laulā, manaʻo ʻia hiki i ka palena calorie o ka meaʻai no ka pohō kaumaha ke hoʻēmi ʻia i 1200 calories. Inā palena ʻoe i kāu meaʻai, a laila e hoʻolohi i ka metabolism, e hele ke kino i kahi ʻano hana hoʻōla ikehu, e hoʻāʻo nei e kau i kēlā me kēia ka palena iki o nā meaʻai i loaʻa i nā momona. Akā ke lilo nei ke kaupaona ma waena o 1200 calories, aia kēlā me kēia manawa o ka lilo ʻana o ke kaupaona nui me ka ʻole o ka pōloli.
Me ka hōʻemi ʻoi loa o ka ʻike calorie, ma hope o ka hoʻi ʻana i ka papaʻai maʻamau, hoʻihoʻi ʻia kēlā mau kilokilo i hala koke aku nei.
Pehea e helu ai i ka lawe ʻana i ka calorie no ka pohō kaumaha
Ke hōʻuluʻulu ʻana i kāu papaʻai, pono ʻoe e hoʻomaopopo i ka mālama ʻana i ka maʻamau calorie ʻaʻole ia he kumu hōʻoia no ka meaʻai kūpono a olakino hoʻi. Pono e kaulike ka meaʻai a hoʻokō i nā pono a pau o ke kino.
ʻO ka maʻamau, ʻo ke kumumanaʻo o ka hoʻokumu ʻana i ka papaʻai hiki ke hōʻike ʻia ma ke ʻano he 40% o nā protein a me nā huehue mai ka huina o kēlā me kēia lā o ka meaʻai a 20% wale nō o nā momona.
Hāʻawi ʻia ka maikaʻi i waena o ka hope i ka mea kanu a me ka waiū. A inā maʻalahi nā mea āpau me nā protein: pono lākou e maʻemaʻe, e like me ka mea i loaʻa i nā hua manu a i ʻole nā meaʻai, nā moa a me nā iʻa, a laila pono e koho pono ʻia nā ʻaʻā. Pono e hoʻokomo i ka papa kuhikuhi i nā mea i loaʻa i nā mea kanu, nā huaʻai a me nā sereala. Hoʻomau wale ia e hoʻokaʻawale i ka 1200 calories i 3-4 mau meaʻai a hana i kahi papa kuhikuhi e like me ka ʻike calorie o kēlā me kēia ʻāpana.
Heluhelu pū kekahi i kahi ʻatikala hoihoi pehea e hana ai i ka papaʻai pākahi.