Calories i kēlā lā i kēia lā

ʻAʻole hiki ke loaʻa i nā hopena maikaʻi ma ka hakakāʻana i ke kaumaha nui, i ka nui o nā calories i ke kino. ʻO kahi kūpono kūpono no ka liloʻana o ke kaumaha a me ka hoʻokuʻuʻana i ka momona ka nele o nā calories ma ke kino. I kēia lā e haʻi aku ana mākou i nā calories "ʻino" a me nā "pono", a me ka heluʻana i ka nui o nā calories no ka pohō kaumaha .

Kāleka me ka ikaikaʻole

Nā māmā - keʻano o ka manaʻo. No kekahi, he hale hoʻolimalima 4 manawa kēia i ka hebedoma, no kekahi - 15 mau minuke ma lalo e hana. ʻO ka hapa nui o nā kānaka e hana ana i nā keʻena eʻike i ka pōʻino o kaʻoihana kino. ʻO kēia ka mea e hoʻoulu ai i ka momona, ka nui o ka kaumaha, nā pilikia hope, nā veinsose veins a me ka emiʻana o ka ikaika. Loaʻaʻia nā kumuhana o ka laweʻana i ka kalo i kēlā lā kēia lā, i hanaʻia ma muli o ka uluʻana, ka makahiki, ka nohona a me ke kūlana o ke kino.

ʻO kekahi o nā hoʻopihapiha kūpono loa no kaʻai i ka calorie i kēia lā penei:

1. Ka uluʻana (cm) x 1.8 = A.
2. 'Omaha (kg) x 9.6 = V.
3. Makahiki (mau makahiki piha) х 4,7 = С.
4. A + B + C + 655 = Nānā Kāleka Kikokikona (INC).
5. ʻOihana nui o kaʻoihana kino.

ʻO nā heluna o kaʻoihana kino:

• ka nohona haʻahaʻa, ka nele i ke kino. ka papa - 1,2;
• nā liʻiliʻi - nā papa hana ma ke keena 2-3 mau manawa ma ka hebedoma - 1.38;
• ka awelika - ka papa ma ke keena o ka ikaika he 3-4 manawa i ka hebedoma - 1.55;
• kiʻekiʻe -ʻoihana o ke kiʻekiʻe kiʻekiʻeʻekolu aʻoi aku paha i ka hebedoma - 1.73.

Eia kekahi lā, e helu mākou i nā calories no nā wāhine heʻehā: ke kiʻekiʻe 167, ke kaumaha 60, ke 35 makahiki, ka hana ma ke keʻena a me ka hana ma kahi kikowaenaʻelua manawa i ka hebedoma. Ke helu nei i nā calories, loaʻa iā mākou ka lālā i'ōleloʻia ma ka lā 2328. Ua lawa kēia nui no ka hāʻawi mauʻana o ka ike i ke kino.

ʻO nā kaumaha āpau likeʻole e lawe i nā calo likeʻole. Akā, ponoʻoe eʻike i kahi kanaka eʻoliʻoli nei a paʻani i nāʻiʻo, i ka hoʻomaha, hoʻonuiʻo ia i nā calorie ma mua o ka poʻe hāpaiʻole. ʻO ka mea pāʻani a me ka mea e loaʻa ana i kaʻai, nā mea'ē aʻe a pau (kanaka, kaumaha 100 kg, kiʻekiʻe 185 kg) makemake i nāʻano calories'ē aʻe. A inā no 4500 - 5000 calories i ka lā hoʻokahi, no laila,ʻaʻole eʻai kekahi kanaka me ka mea nui ma kēiaʻano. No laila, he meaʻoluʻolu ke hoʻokomo i ka helu kaumaha kaumaha ma kēiaʻano.

Pehea e hoʻonui ai i nā calories no ka poho kaumaha?

No ka hoʻonanea i ka kaumaha ma 300 - 400 g i kēlā me kēia pule, e hoʻemiʻia ka calories e 20%. Pono e hoʻomanaʻo i ka mālamaʻana i ke ola olakino a me ka maikaʻi,ʻo ka helu o nā calories i kēlā lā kēia lā,ʻaʻole ia e emi iho ma lalo o 1600.

He paʻakikī loa ka heluʻana i ka helu o ka ikehu o nā meaʻai i hoʻomākaukauʻia. No kēia kumuhana, makemakeʻia e hoʻohana i kahi pākuʻi kīhini liʻiliʻi. E mālama pono i nā calorie o nā meaʻai (e like me ka laiki i hoʻolapalapaʻia, ma 100 g) e likeʻole ia mai nā calorie o nā mea i hoʻomākaukauʻoleʻia. ʻO kēia ke kumu o ka laweʻana i nā mea momona a me nā mea momona.

Ke lilo ka kaumaha a me ka mālamaʻana i ke ola olakino, he mea nuiʻaʻole wale nō ka nui o nā calories ma nā'āpana, akā ka pākēneka o nā mea hoʻomalu, nā momona a me nā'ōpona. Me ka waiwai nui o nā huaʻaleʻa, ua mālamaʻia nā calorieʻole i ka momona, me ka hemahema - ka manaʻo mau o ka luhi a me keʻano kino. ʻO ka momona o ka momona ka mea e hoʻopilikia ai i ka pōloli, a me ka nele o ka pōmaikaʻi i ke kinona. ʻO ka māhele maikaʻi ma kaʻai he 15% ka protein, 15% momona, 60% mau'ōpalu.

I ka wā e lilo ai ka palekana a me ka helu heluʻana i nā calorie, ponoʻoe e hoʻomanaʻo i kēlāʻano o ka kino,ʻo ka mea like i loko o ka heluʻana o ka pipi (0.6%, 250 g) a me ka palaoa kanikani (80 g). No laila,ʻaʻole i lawa kaʻike wale i ka heluʻana i nā calories no ka poho kaumaha. He mea nui kaʻaiʻana i ka mea olakino maikaʻi a maikaʻi.