I ka pāʻani pāʻani waiwai no ka waiwai waiwai, kokoke i ka hana nui i ka manawa eʻai aiʻoe. E kūkulu i kāuʻai iʻai aiʻoe i kēlā me kēia mau holaʻekolu: no ka hoʻonohonoho ponoʻana i ka nui, ponoʻoe e hāʻawi i ke koko me ka lako mau o nā amino acids.
ʻO ke kumu waiwai kūpono no ka waiwai waiwai
ʻO kahiʻai kūpono i kūpono no ka waiwai waiwai kāʻili ponoʻole i nā huahana nei:
- ʻOi, ka waiū a pau, kaʻai wikiwiki, nā mea momona momona, nā mea momona.
- ʻO ka meli, nā leʻaleʻa, nā pulakino, nā paʻipaʻi, nāʻaina palaoa, nā hua o nā mea kanuʻoihana, nā meaʻawaʻawa me ka wai, nā meaʻai me ke kō kō,ʻo ka palaoa maʻamau.
- ʻAiʻia aʻaiʻoleʻia paha nā meaʻai, kaʻaila i kōlehuʻia, kaʻaila hinu (me kaʻole o ka olive, nā sesame, ka linseed), ka margarine.
ʻO kaʻike o Caloric o ka manaʻo no kēlā me kēia lā
E helu i nā mea caloric e hiki ke hāʻawiʻia i kāu meaʻai e hiki ke hana ma o ka wikiwiki o Basal Metabolic Rate. ʻO ke kumu, a basal paha, ka hopena e hoʻoholo ai i ka mea e pono ai ka mea e pono ai ke kino o kēia kanaka i mea e hoʻomau ai i kā lākou mau hana nui.
Eia ke kumu no ka heluʻana iā ia:
- No nā kāne: 66 + 13.7 x kaumaha (kilo) + 5 x kiʻekiʻe (cm) - 6.8 x makahiki.
- Ka wahine: 655 + 9.6 x keokeo (kg) + 1.8 x kiekie (cm) - 4.7 x makahiki.
No kaʻikeʻana i kahi mea loloric e hoʻopiha i kāuʻai i kēlā me kēia lā, hoʻonui i ka hopena ma ka helu kaulike e pili ana i kāuʻoihana kino:
- 1,2 -ʻaʻohe halihali hāpai;
- 1,375 - i kēlā me kēia pule: 3 mau lā o nā hāmele māmā;
- 5555 - i kēlā me kēia wiki: 5 mau lā o ka halihali hāmeʻa maʻamau;
- 1,725 - i kēlā me kēia wiki: 6-7 lā o ka hoʻonaʻauao hākinakina ikaika.
ʻO ka hānai pūnaewele no ka uku waiwai
Ma ka heluʻana, he mea pono e loaʻa i ka calorie i kēlā me kēia lā i kāuʻai, noʻonoʻo
No hoʻokahi hebedoma e loaʻa iāʻoe ke kaumaha wale nō mai 200 a 500 grams. Ināʻoi ka nui o ka meaʻai - no ka wikiwiki wikiwiki -ʻaʻole e loaʻa ka waiwai kaumaha ma muli wale nō o ka uluʻana o ka nui o ka muscle, akā, no ka hoʻonuiʻiaʻana o ka momona waiwaiʻole.
Mai poina i kaʻokoʻa i nā meaʻai maikaʻi i manaʻoʻia, hoʻonui ka hoʻokipaʻana i ka waiwai nui loa no ka waiwai waiwai kūpono. Mai hana i ke kino o kou kino - nui loa nā kaumaha e hoʻowalewale iāʻoe mai ka pahuhopu.