Nā hopena o ka helu ʻana i ka pae o ka hoʻoikaika kino CALCULATION STEP 4 OF 4

ʻO nā kumukūʻai ikehu ma muli o ka ʻoihana

e pili ana i 489 Kcal / lā

ʻO nā kumukūʻai ikehu hana ʻole

I ka huinanui 1663 Kcal / lā

Huina awelika o ka ʻai ʻana i kēlā me kēia lā

is 2152 Kcal / lā

ʻO ka lilo o ka ikehu o kēlā me kēia lā ma ke kaona i wae ʻia

be 2133 Kcal / lā

Loaʻa iā ʻoe i kēia manawa ka hoʻohana ʻana i ka ikehu. Ke lilo ke kaupaona, e emi ia ma muli o ka emi o ka metabolism basal. A ke hiki ʻoe i ke kaupaona o ke kino i makemake ʻia e ka hoʻopili ʻana i ka papaʻai, ʻo ka hana hou aʻe e kaohi i ka lawe ʻana o ka calory i kēlā me kēia lā o ka meaʻai - ʻaʻole ia e ʻoi aku ma mua o nā lilo ikehu o kēlā me kēia lā ma ke kaupaona i wae ʻia me ka hoʻoikaika kino like - i kēia hihia, e hoʻokūpaʻa kou kaupaona i ka pae i makemake ʻia.

Kūpono nā helu āpau no ka papaʻai huikau, ke loaʻa i ke kino ka nui o nā protein, nā momona a me nā waihā (i ka lakio kokoke i 14% 16% 70% no ka poʻe waena i pāʻani ʻole i nā haʻuki - a i ʻole ka lakio kaupaona. o 1: 1,1: 4,7, 15 gr.). Pono e hoʻomaopopo ʻia ma aneʻi no nā wahi o ka Hikina Loa a me nā ʻāina i hoʻohālikelike ʻia me lākou, ua neʻe nui ʻia kēia mau lakio i ka hōʻemi ʻana o nā wahie i nā waiwai o 35% 50% 10%. Eia kekahi, no kēia mau wahi, hoʻonui ka nui o ka ʻike kalori i kēlā me kēia lā e 15-XNUMX%.

Hoʻohālikelike nā ʻano hana no ka helu ʻana i nā hōʻailona i nā palapala hoʻonohonoho o ka mokuʻāina i ʻae ʻia e ke kānāwai, me ka ʻokoʻa o nā papahana no ka helu ʻana i ka nui metabolic basal (hāʻawi ʻia i nā palapala no nā pae ma ke kaupaona a me ka makahiki me kahi ʻanuʻu o 5 kg a me 10 mau makahiki - nā hoʻolālā helu hoʻohana ʻia ma aneʻi i ʻoi aku ka pololei i kēia manaʻo).

Pili nā ʻōnaehana uila i ka ukali ʻana i kā lākou mau ʻōlelo aʻoaʻo no ka wā lōʻihi.

ʻO ka lōʻihi o nā papaʻai, ma ka ʻaoʻao ʻē, hoʻopaʻa paʻa ʻia, a hoʻonāwaliwali loa ia e hoʻonui iā ia. Pili ka mea like i nā papaʻai hou - ua hōʻike ʻia kēia wā o ka manawa ʻo ia ka mea liʻiliʻi.