Nā hopena o ka helu ʻana i ke kaupaona kūpono a ʻae ʻia CALCULATION STEP 2 OF 4

Keʻano kino

• e like me ka MV Chernorutsky: hypershenic
• na Paul Broca: hypershenic

Ka helu mika

• e like me ka MV Chernorutsky: ma lalo o maʻamau (hoʻolōʻihi)
• na Paul Broca: ma lalo o maʻamau (hoʻolōʻihi)

Ka helu kuhi kino

• e like me Adolph Ketel (Index Mass a Kino): 25.5 kg/m²

Kaona kūpono

• na Paul Broca: 69.3 kg
• e like me ka MV Chernorutsky: 69.3 kg
• e ka papa kuhikuhi lehulehu; 61.4 kg

ʻAe ʻia kaupaona (kūlike i ka maʻamau)

• e ka papa kuhikuhi lehulehu; mai 52.2 ke 70.6 kg
• e like me ka ʻike hou ANIH: mai 52.2 ke 76.2 kg

Loaʻa i nā pilikia meaʻai

• Overweight

I kēia anuu o ka helu, ma ke kumu o nā kiʻi i loaʻa mua (ma ka ʻanuʻu mua) i nā ʻikepili a me nā hōʻailona, ​​hoʻoholo ʻia ke kēkelē o ka pohō kaumaha i ka manawa, kahi e hiki ai ke pane i nā nīnau.

• He aha kāu e pono ai e ʻai a lilo ka paona? (koho o ka papaʻai e pili ana i ka ʻike calorie)
• Ehia mau mea āu e ʻai ai a lilo ka paona? (koho o ka papaʻai e kona lōʻihi a pinepine paha)

Inā loaʻa iā ʻoe nā pilikia me ka keu kaupaona, e loaʻa nā helu helu aʻe no ka pohō kaumaha:

• Ka palena kiʻekiʻe no ka papa kuhikuhi lehulehu
• Palena palena kaumaha ʻo ANIH:
• ʻO ke kaupaona kūpono e ka papa kuhikuhi lehulehu
• ʻO ke kaupaona kūpono e like me ka ʻōlelo a MV Chernorutsky
• ʻO ke kaumaha kūpono e like me kā Paul Broca

A me ka nānā ʻole inā loaʻa iā ʻoe kahi pilikiaʻai me ka kaupaona, e loaʻa mau ana nā helu ʻelua i kēia manawa:

• ʻO kāu koho o ke kaupaona i makemake ʻia (ʻo kou kaumaha ma mua o ka liʻiliʻi a i ʻole ke kūlike i ka paona kūpono e like me kekahi ʻano hana - akā makemake ʻoe e lilo kaupaona)
• ʻO ke kumukūʻai piha o ka pohō kaumaha (like kēia mea me ka hihia i hala, akā pono ʻoe e kuhikuhi i kahi waiwai kikoʻī i nā kilokika - pehea kou makemake e lilo kaupaona - no ka laʻana, e lilo wikiwiki i ka 10 kg)

ʻO ka manawa o ka ʻai i nā lā he mea pono e loiloi i ke ʻano o ka hopena i kou kino. ʻO ka nui o nā meaʻai lāʻau ʻole e ʻae iā ʻoe e lilo i ke kaumaha a hiki i ka 1,5 kg i kēlā me kēia lā (me ka wai i hoʻopaʻa ʻia), akā wikiwiki loa nā regimens pohō kaumaha - a ʻoiai lākou e alakaʻi i nā hopena, i ka hopena (ma hope o i kekahi manawa - ma kahi o 3-5 mau mahina), e hoʻi hou ke kaumaha, a ʻoiai me ka hoʻonui - ʻaʻole i kū ka normalization o ka metabolism.

ʻAe ʻia (normalization o ke kaupaona i ka wā lōʻihi - no nā makahiki he nui) nā helu o nā helu no ka pohō kaumaha - maximum 0,2-0,3 kg i kēlā me kēia pule (ke kaukaʻi ʻia i kou kaupaona mua - akā ʻoi aku ka maikaʻi o ka pili ʻana i ka mua kiʻi). E ʻae kēia ala i ka wā e hiki mai ana e mālama i ke kaupaona ma ka pae i makemake ʻia, e noi ana, inā pono, nā papaʻai wā maʻamau, a i ʻole ka hoʻohana ʻana i nā ʻōnaehana nutritional no ka lilo ʻana o ke kaupaona (no lākou ka ʻoi aku o kēia kiʻi.)

Koho i ke kaupaona āu e lilo ai ka paona a hōʻike i ka manawa i manaʻo ʻia ma kahi āu e manaʻo ai e ukali i ka papaʻai