Ehia mau calories e pono ai ʻoe e ʻai i kēlā me kēia lā e lilo ke kaupaona

ʻAʻole ʻike ka poʻe āpau i ka moemoeā o ke kino nani a lahilahi a pili i ke ʻano o ka helu ʻana i nā calorie o nā meaʻai i pau. Ke hoʻohana nei i kēia hana i ka hoʻomaʻamaʻa, hiki iā ʻoe ke ʻai me ka palena liʻiliʻi a i ʻole kapu, akā i ke kaulike.

I ka manawa mua he mea paʻakikī ke lawe i nā helu makemakika, no ka mea pono ʻoe e kaupaona i ka noʻonoʻo i kēlā me kēia ʻāpana, mālama i kahi diary meaʻai, a hoʻopaʻa i ka ʻike. Akā ʻo kēia wale nō ka manawa mua: i ka wā e hiki mai ana e hoʻomaʻamaʻa ʻoe i kēia aupuni a hiki iā ʻoe ke ʻōlelo maʻalahi i ka nui o ka waiwai o ka nutritional nutrition i loko o kahi huahana a i hoʻomākaukau mākaukau ʻia paha. No nā poʻe hoʻomaka, ma ke ala, kūpono nā polokalamu kelepona kūikawā e hoʻomaalahi i ka helu ʻana i ka kalori.

Hoʻomākaukau hoʻemi kino a me nā mālama

ʻO ka pae hoʻomākaukau no ka lilo ʻana o ka paona e hoʻonui ʻia i ka nui o ka wai i hoʻopau ʻia. He hana maoli ia, no ka mea he mau minuke ma mua o ka pāʻina ʻana, hiki iā ʻoe ke inu i ke kīʻaha o ka wai maʻamau e hoʻopiha i kahi i loko o ka ʻōpū, no laila e wikiwiki ka māʻona. Paipai kēia ʻano olakino i ke ʻano no ka pohō kaumaha a hoʻomaʻamaʻa i ke kaulike wai i ke kino.

ʻO ka mea e moeʻuhane nei i ka pohō kaumaha e pono e hōʻalo i nā loli nui o ka papaʻai: kahi hōʻemi nui o nā ʻāpana, ka haʻalele ʻana o nā meaʻai a me nā pā. Pono e hana mālie i nā mea āpau i mea e hōʻalo ai i ka luhi a me ka hana hewa ʻole o ke kino.

E hoʻāʻo e hoʻonui i kāu hana kino no nā hopena maikaʻi. Inā ʻoe i hele i loko no nā haʻuki a i ʻole hele i kekahi hana, e lawe i kēia ʻoiaʻiʻo i ka helu ʻana i nā calorie.

ʻO ka helu kūpono o nā calorie no ka pohō kaumaha o nā wahine

Hoʻomaulia ʻia nā Calories i ka noʻonoʻo ʻana i ke ʻano o ke ola. Ma lalo e hāʻawi wau i kekahi o nā koho no nā wahine:

Haʻawina	Auila	Māhele makahiki, makahiki	ʻO ka ʻike calorie o ka papa kuhikuhi, kcal
Ka nele i ka hana, sedentary.	19-25	2000
	25-50	1800
	50+	1600
ʻO ka hana mehana, aia ka hana kino, ke hele nei i ka hale hoʻoikaika kino 1-2 mau manawa i ka pule.	19-25	2200
	25-50	2200
	50+	1800
Pāʻani pāʻani, hoʻonui i ka hana.	19-30	2400
	31-60	2200
	60+	2000

Eia kekahi, hiki ke hoʻokō ʻia i nā helu helu o kēlā me kēia lā e like me ka algorithm e hiki mai ana.

№1.	E hoʻonui i ke kaupaona i nā kilokika e 10.
№2.	Hoʻonui i ke kiʻekiʻe i nā kenimika e 6.25.
№3.	E hoʻohui i ka ʻikepili i loaʻa iā ʻoe ma ke ʻano o nā helu mua ʻelua ma nā helu # 1 a me # 2.
№4.	Hoʻonui i nā makahiki i nā makahiki e 5.
№5.	E unuhi i ka helu mai ka helu 4 mai ka hopena i loaʻa ma ka helu # 3.
№6.	Unuhi 161 mai ka waiwai o ka helu # 5.
№7.	ʻO ke kiʻi mai ka helu helu 6, hoʻonui ʻia e ke kaʻi o ka hoʻoikaika kino:
✓ Nā hana haʻahaʻa ☞	1,2
✓ Ka helu awelika o ka hana ☞	1,38
✓ Nā ukana waena ☞	1,46
✓ Nā hana hoʻoikaika ikaika ☞	1,55
✓ Nā hana o kēlā me kēia lā ☞	1,64
✓ Hoʻomaʻamaʻa pālua i ka lā ☞	1,73
✓ Hoʻohui ʻia nā hana kino me ka hana kino ☞	1,9

ʻO kēia ka nui o nā calorie e kūpono i kou kino.

Inā makemake ʻoe e lilo i ke kaupaona liʻiliʻi loa, e hana ka koho helu helu aʻe.

Lawe i kahi ʻāpana o ka pepa, kahi mīkini helu a hoʻopaʻa i ke kaupaona āu e makemake ai e hoʻokō. A laila e hoʻonui i kāu kiʻi kūpono e ka lakio hana kino, āu e ʻike ai ma lalo:

• 27 - inā neʻe iki ʻoe, a pili ʻole ka hana me ka hoʻoikaika kino;
• 29 - i kekahi manawa hele i loko no ka haʻuki a i ʻole hele i ka hale hoʻoikaika kino;
• 34 - e kipa pinepine i ka hale hoʻoikaika kino a i ʻole ka wai ʻauʻau;
• 37 - ikaika ka hoʻomaʻamaʻa a me kēlā me kēia lā;
• 42 - inā hoʻolilo ʻoe i ka nui o ka ikehu ma ka hana a i ʻole ka hoʻolālā ma mua o 4 mau hola i ka lā.

Maliʻa paha he kūleʻa loa kēia koho, ʻoiai ka pohō wikiwiki me ka nui o ke kaupaona (momona) ke kumu o ka prolaps o nā mea kūloko, ka ʻili sagging, a me ka hoʻokumu ʻana i nā pā.

Nā Calories no ka pohō kaumaha no nā kāne

No ka wahine ʻoi aku ka ikaika, aia kekahi ʻano hana hoʻohelu kaʻawale, me nā mea aʻu i kūkākūkā ai ma luna. Akā i ka ʻanuʻu-ma-ʻanuʻu algorithm (ʻike i ka ʻāpana mua), ma kahi o ka unuhi ʻana iā 161, pono ʻoe e hoʻohui 5. ʻAʻole hoʻololi nā mea āpau āpau.

Inā ʻaʻole ʻoe makemake e hoʻopilikia iā ʻoe iho me nā helu, e hoʻohana i ka papa i hāpai ʻia.

Haʻawina	Auila	Māhele makahiki, makahiki	ʻO ka ʻike calorie o ka papa kuhikuhi, kcal
Ka nele i ka hana, sedentary.	19-30	2400
	31-50	2200
	50+	2000
ʻO ka hana mehana, aia ka hana kino, ke hele nei i ka hale hoʻoikaika kino 1-2 mau manawa i ka pule.	19-30	2600-2800
	31-50	2400-2600
	50+	2200-2400
Pāʻani pāʻani, hoʻonui i ka hana.	19-30	3000
	31-50	2800-3000
	50+	2400-2800

Hiki ke helu ʻia nā Calories i ka calculator pūnaewele a i ʻole kahi polokalamu kelepona, kahi āu e hoʻokomo ai i kou kaupaona, kiʻekiʻe, a me nā ʻōuli makahiki. E hāʻawi ka papahana i ka ʻikepili i loko o kekona kekona.

Hoʻopili mākou i nā mea nui i ka mea a mākou e ʻai ai, akā ʻo ka mea a mākou e inu ai he kalori pū kekahi. Makemake nui nā kāne i ka pia a me ka soda momona. A inā hiki i kahi wahine ke ʻōlelo "ʻAʻole" iā ia iho, a laila e inu ke kāne me ke kanalua ʻole i kahi kini o kāna pia punahele a cola paha ma mua o ka hiamoe.

Ma waena o nā mea inu momona a me nā wai maoli: ʻo kekahi o nā alakaʻi i ka ʻike calorie he kōmato. No ka poʻe makemake i ka wai momona, paipai i nā mea ʻai pono e hoʻoliʻiliʻi iā lākou me ka wai.

Mai poina e pili ana i ke kope a me ke kī. ʻAʻole kēia mau mea inu calorie kiʻekiʻe loa, akā i ka hoʻohui ʻana i ka waiū, kō, nā pāpale, holika, me ka hoʻohana maʻamau, hiki iā lākou ke loaʻa ka hopena ʻē aʻe. Lilo pinepine ka inu ʻana i ke kī i loko o ka papa ʻaina piha, no ka mea paʻakikī ke pale aku a ʻai ʻole i hoʻokahi kuki, nā kanakē, nā huamoa. No laila, inā inu ʻoe i ka kofe a kī paha, e hoʻāʻo e kaupalena iā ʻoe iho i ka inu wale nō.

Pehea e hoʻomaulia pono ai i ka helu o nā calorie i kēlā me kēia lā no nā makahiki 14-16

ʻAʻole hōʻike nā Gastroenterologists a me nā meaʻai i ka meaʻai i nā kapu papaʻai koʻikoʻi i nā ʻōpio no kahi kumu maʻalahi: ke ulu nei ko lākou kino a paʻa ʻole nā ​​homone. Inā kū nā pilikia olakino e kūʻē i ke kumu o ka nui o ke kaupaona, a laila hiki i ka helu ʻana i ka calorie ke hoʻomaikaʻi ʻole i ke kūlana.

ʻAʻole paʻakikī ke kaʻina hana no ka ulu ʻana o ke kino, e like me kā ka poʻe nutrisy i hana ai no mākou. Me ka hoʻomohala maʻamau a me ka lawa pono o ka hana, pono nā kaikamahine ʻōpio ʻōpio 14-16 mau makahiki e hoʻopau ma mua o 2500 calories i kēlā me kēia lā, a me nā keikikāne - ʻaʻole i ʻoi aku ma mua o 3000 calories. Inā nui ke kaupaona me ia papaʻai, ma hope o ke kūkākūkā ʻana me ke kauka, hiki iā ʻoe ke hoʻoliʻiliʻi haʻahaʻa i nā calories.

• No nā kaikamahine - 1800.
• No nā kāne - 2200.

He hopena palekana ia e mālama pono ai iā ʻoe a maikaʻi.

Loaʻa i ka papa kuhikuhi piha a i 1500 mau calorie i kēlā me kēia lā no nā wahine

ʻO kahi papaʻai o 1500 mau calorie e hiki ai ke hemo i nā paona keu a lilo i ka paona, inā hoʻohui ʻia me ka hoʻoikaika kino. Ma lalo wau e hōʻike ai i kahi papa kuhikuhi hāpana, e pili ana i kahi e hoʻokō ai ʻoe i kāu pahuhopu a hiki ke lilo i ka kaumaha.

ʻAi ʻaina		Papa Kuhikuhi		Kalepona	Wai
ʻAina kakahiaka	ʻO Oatmeal ma ka wai, 1 toast a me kope ʻeleʻele.	350	Inu i ke kīʻaha wai 30 mau minuke ma mua o ka pāʻina ʻana. E inu i kahi kīʻaha wai ma hope o 1 hola.
ʻAina awakea	Hele mai hoʻokahi a me ka hapalua hola ma hope o ka ʻaina kakahiaka. Ma ka papa kuhikuhi: tī me ke kō a me kekahi mau hua liʻiliʻi. Hiki iā ʻoe ke ʻai i kahi tī tī.	150	30 mau minuke ma hope o ka ʻai ʻana, inu i 1 aniani o ka wai, a laila hiki iā ʻoe ke hele i loko no nā haʻuki (ma kahi o ka hapalua hola). A inu i kekahi kīʻaha wai hou he hapalua hola ma hope o ka hoʻomaʻamaʻa.
ʻAina ʻaina awakea	ʻO kahi ʻāpana o ka porridge a me kahi ʻāpana o ka ʻiʻo a iʻa paha, i hoʻolapalapa ʻia a i hoʻolapalapa ʻia paha. Hiki iā ʻoe ke hoʻopihapiha me ka salakeke mea kanu, i hoʻowali ʻia me ka wai lemon a me ka aila ʻoliva.	450	Hoʻokahi hola ma hope o kaʻaina awakea - 1 mau aniani o ka wai.
Mea ʻai ahiahi	ʻO ka papa mua momona momona me ka ʻāpana o ka berena ʻeleʻele.	250	Hoʻokahi hola ma hope - 1 mau aniani o ka wai.
ʻAina ʻaina awakea	ʻO nā mea kanu mahu i ka papa kuhikuhi.	200	ʻO ka maʻamau - he kīʻaha wai i hoʻokahi hola.
ʻAina ahiahi ʻelua	He kīʻaha o kefir momona momona.	100	I hoʻokahi hola ma mua o ka hiamoe - 1 aniani o ka wai.

E kōkua nā ʻōlelo aʻoaʻo aʻe i ka mālama ʻana i ka papaʻai.

1. Mai hōʻalo i ka ʻaina kakahiaka. ʻO kēia ke kī i ka ikehu no ka lā holoʻokoʻa. Hiki i ka ʻai mua ke komo i nā meaʻai momona: nā hua, ka tī, nā hua maloʻo a me nā nati, ka waiū, kaʻiʻo.
2. Pono ka ʻaina awakea ma ka papa kuhikuhi: ʻo ka iʻa a iʻa i hui ʻia me nā mea kanu a me nā cereala e hāʻawi i ka māmā a me ka māʻona a hiki i ka pāʻina aʻe.
3. ʻO ka pāʻina hope he ʻehā mau hola ma mua o ka hiamoe.
4. ʻAe ʻia nā meaʻai māmā ma waena o nā meaʻai. Hōʻalo kēia i ka ʻai nui. Kūpono ke kī, meli no nā meaʻai māmā.
5. Pono ʻoe e inu ma kahi o 2 liters o ka wai i kēlā me kēia lā.
6. Mai ʻai i ka meaʻai wikiwiki; lawe pū i ka meaʻai me ʻoe ma ke ala a i ʻole hana. ʻO ka meaʻai olakino ka mea i hoʻomākaukau ʻia ma ka home.
7. Mai ʻai nui.

ʻLelo aʻoaʻo wikiō

Kuhi i ka papa kuhikuhi piha a hiki i ka 2000 calories i kēlā me kēia lā no nā kāne

Hiki iā ʻoe ke loaʻa nā tona o nā menus ʻelua mau calorie i nā puke papaʻai a i ʻole nā ​​pūnaewele, a ʻōlelo wau i kekahi o lākou.

Papa Kuhikuhi # 1.

1. ʻO ka ʻaina kakahiaka: kahi kīʻaha o ka waiū mehana me ka puna o ka meli a me ka popo.
2. ʻO kaʻaina awakea: kī, kekahi mau ʻāpana o ka berena ʻeleʻele me ka waiūpaka a me nā mea kanu.
3. ʻO kaʻaina awakea: ka mea kanu mea kanu, kahi ʻāpana o ka ʻai meaʻai i hoʻolapalapa ʻia, ʻelua mauʻuala, saladi hua me ka wai lemona me ka kō kō.
4. Mea ʻai ahiahi: ka wai kōmato a i ʻole kekahi mau ʻōmato a me kahi crouton.
5. ʻO kaʻaina awakea: kekahi mau ʻāpana o ka berena ʻeleʻele me ka waiūpaka a me nā mea kanu.

Papa Kuhikuhi # 2.

1. ʻAina kakahiaka: tī me ka berena ʻeleʻele.
2. ʻO kaʻaina awakea: kahi kīʻaha o kefir me kahi ʻāpana o ka berena ʻeleʻele.
3. ʻO kaʻaina awakea: ka pala, kahi ʻāpana o nā iʻa i hoʻolapalapa ʻia, kekahi mau ʻuala me nā mea kanu, salakeke o nā mea kanu ʻōmaʻomaʻo.
4. ʻO kaʻaina awakea: kahi kīʻaha o ka waiū me kahi ʻāpana o ka berena ʻeleʻele a me ka meli.

Nā ʻōlelo aʻoaʻo wikiō

ʻO ka mea a nā mea kālaihana e ʻōlelo ai e pili ana i ka helu ʻana i ka calorie

Wahi a nā kaukaʻi, pono ke kaulike ʻia nā papaʻai a me nā mea ʻai me ka nohona a me ke olakino. ʻO ka hōʻole nui ʻana mai ka papaʻai ma mua e alakaʻi i ke koʻikoʻi koʻikoʻi no ke kino, hiki ke lilo i mea hoʻonāukiuki no nā maʻi like ʻole. Inā hoʻoholo ʻoe e ʻai i nā calories, e hōʻihi i kāu pahuhopu.

HUAKAI! ʻO ka hoʻolālā e hoʻopau i ka ʻoi aku ma mua o 1800 calories i kēlā me kēia lā. I kēia lā, loaʻa i ka papaʻai ka ʻike caloric o 3000 mau pūnaewele me kahi nohona noho. No laila, i ka pae mua, e hoʻoliʻiliʻi ia e 300-400 calories. I loko o kekahi mau pule, hiki iā ʻoe ke hoʻolauna i nā kapu ma 600-800. Ma waena o 1.5-2 mau mahina, e hiki ka papaʻai i ka ʻike kalori i makemake ʻia. ʻAʻole e nānā ʻia nā hopena o ka hoʻoikaika ʻana.

ʻAʻole hōʻike nā Nutristists i ka hoʻolauna ʻana i nā kapu nui ma ka papaʻai o ka poʻe ʻōpio, ʻoiai ke ulu mau nei ko lākou kino. Kūpono wale nā ​​papaʻai no nā keiki a me nā ʻōpio ke koi ʻia ke ʻano olakino.

Kākoʻo nō nā Nutristist i ka mahele pono ʻana o ka calorie maikaʻi a me ka pinepine o ka ʻai.

1. Aia he 5-6 mau manawa i ka lā. I ka manawa like, ʻekolu nā mea nui, a ʻo kekahi mea hou aʻe he mau meaʻai māmā.
2. ʻO ka wā ma waena o ka ʻai ma ka liʻiliʻi he 2 mau hola.
3. Inā paʻa a paʻa ka papa kuhikuhi, hiki iā ʻoe ke hoʻoholo i nā hola o ka pāʻina ponoʻī.
4. ʻO nā meaʻai calorie kiʻekiʻe (nutritious) e ʻōlelo ʻia e hoʻopau i ke kakahiaka. ʻO ka papa kuhikuhi ahiahi e like me ka māmā i hiki.

Hoʻolālā wikiō

Nā ʻōlelo aʻoaʻo kūpono a me ka ʻike hoihoi

Inā ʻoe i ke ʻano no nā hopena maoli, e noʻonoʻo i nā ʻōlelo aʻoaʻo e hiki mai ana.

• Nui ka overestimate i ke kiʻekiʻe o kā lākou ukana a me ka hoʻoikaika kino, no laila, ma muli o ka helu o kēlā me kēia calorie helu, ʻaʻole lākou i loaʻa ka ʻike pololei. ʻOi aku ka maikaʻi o ka hoʻowahāwahā ʻana ma mua o ka hoʻonui ʻana i nā helu i ka helu.
• E hoʻomanaʻo e kaupaona i kāu mau ʻāpana. I ka mua, he paʻakikī e nānā i ka waiwai i ka waiwai. ʻO ka ʻike ʻana i ke kaupaona o ke pā e kōkua pono iā ʻoe e nānā pono i nā calorie e ʻai ai Inā ʻole, ʻeleu ʻole ke ʻano.
• E mālama i ka helu ʻana i ka calorie me nā mea āpau āpau. Hoʻohui mau i kēlā mau calories i loaʻa i nā sausa, wai wai, kope. ʻO ka helu koʻikoʻi wale nō ke alakaʻi i ka hopena i makemake ʻia.

Nānā nā Nutristists i ka maikaʻi o nā meaʻai. Pono ka meaʻai no ka kuke ʻana i mea hou. Kūlike ka papaʻai: ka hui kūpono o nā momona, nā protein a me nā haʻuki. Inā ʻole, ma kahi o ka lilo ʻana o ka paona, loaʻa iā ʻoe nā pilikia olakino.

Hoʻomanaʻo i ka papaʻai olakino me nā hua kau a me nā lau, nā greens, a me nā meaʻai paʻa paʻa i ka fiber. Mai nā huahana iʻa, kau i ke koʻikoʻi nui i nā ʻano papaʻai - pipi, ʻiʻo lāpaki, pōpō. Mai nā iʻa, ua waiwai ka lawaiʻa me nā OMEGA-3 a me OMEGA-6 acid i kūpono.

Hiki iā ʻoe ke hana i ka papa kuhikuhi no ka pule ma mua. E maʻalahi ia e kaupaona i kēlā me kēia pāʻina a i ʻole nā ​​meaʻai me nā calorie. E maʻalahi kēia i ka hoʻopili ʻana i ka papaʻai hou a pale i ka monotony.

E nānā i ka wikiō: How many calories are in chicken breast? (Mei 2024).