ʻAʻohe mea maʻalahi ka meaʻai meaʻai e hoʻomaopopo ai i ka meaʻai, akā naʻe ma muli o ka māhele pololei o nā pāʻona, nā momona a me nā haʻalima - a BZHU paha. ʻO kēia mau hōʻailona, hui pū me nā mea caloric, nā mea e hoʻoholo i ka makemake no kēia mau huahana. Inā makemakeʻoe e hana i ka meaʻai, ma keʻano heʻoihana - ponoʻoe eʻike i ka nui o nā calories a me BJU no ka nele i ke kaumaha.
Pehea e hoʻolālā ai i ka BZU?
Ma mua o ka heluʻana i BJU, eʻike mua i ka mea o kāu loiloi o ka caloric. No ka hanaʻana i kēia, hiki iāʻoe ke hoʻohana i kekahi kumuhana kūikawā iʻano likeʻole no nā wāhine a me nā kāne:
- wahine: 655 + (9.6 x kou kaumaha ma ke kg) + (1.8 x kou kiekie i ke cm) - (4.7 x makahiki);
- men: 66 + (13.7 x ke kaumaha o kou kino) (5 x ke kiekie i ka cm) - (6.8 x makahiki).
Hoʻomaka mākou i ka helu helu o nā calories e pono e mālama i kou kaumaha pono'ī. I kēia manawa, pono mākou e hoʻonui i kēia helu ma nā heluna maʻamau o kēia mau mea:
- haʻahaʻa haʻahaʻa (noho maʻamau me nā hele hele) - 1,20;
- he wahi liʻiliʻi (1-3 mau manawa o ka pule, hoʻonaʻauao maʻamau) - 1.38;
- ka pae kiʻekiʻe (3-5 mau manawa o ka hebedoma aʻo) - 1.55;
- kiʻekiʻe kiʻekiʻe (5-7 mau manawa o ka hebedoma o ke aʻoʻana a iʻole ka hana paʻa) - 1.73.
Ua hana aneiʻoe i kēia? Loaʻa iāʻoe ka calorie o kēlā me kēia lā e mālama ai i kāu kaumaha i kēia manawa. No ka poho kaumaha, e lawe i 80% o ka waiwai i loaʻa, a no ka uku waiwai - 120%. Ma hope o kēia mea hiki iāʻoe ke hele i ka heluʻana i ka BJU.
ʻO ka balance BZU
ʻO ka maʻa mau o ka BIO a me nā calorie he mea maʻalahi. E hoʻomanaʻo i ka helu hope loa i kāu helu - helu mākou i ka calorie maʻamau, hoʻonuiʻia e ka hui pūnaewele a heluʻia i ka nui o nā calorie e pono ai ma muli o ka pohō kaumaha, ka waiwai kaumaha a mālamaʻana paha i ke kaumaha o ka manawa. I loko o ke anana o ka poho kaumaha, e laʻa, e lawe i kahi kiʻi 1500 kcal, mai
No laila, hoʻomaka mākou e helu i ka BJU. Hanaʻia ia ma muli o iaʻikepili: 1 gram o nā protein a me nā'ōpona - 4 kcal, a me 1 gram o nā momona - 9 kcal. I ka manawa like, he 40%, nā momona - 20%, a me nā haʻalima - 40%. Hiki iāʻoe ke hoʻohālikelike i kāu pālākiō e like me keʻano:
- Pana = = (1500 x 0.4) / 4 = 150 g.
- Kaona = (1500 x 0.2) / 9 = 33 g.
- Carbohydrates = (1500 x 0.4) / 4 = 150 g.
I kēia manawa,ʻikeʻoe i ke kūpono o ka BJU e pono ai no ka nalowale o ke kaumaha. Hoʻoholo wale ia e hoʻomaka i kahi papaʻai no ka meaʻai a mālama i nāʻikepili i loaʻa i ka lawe ponoʻana i ka kaumaha!