Pehea ka paʻakikī o kou hoʻāʻo ʻana e hoʻemi i ke kaumaha? Wahi a kekahi poʻe, mai ʻai i nā kalapona, wahi a kekahi, mai ʻai i nā momona. ʻO ka mea huna ʻepekema wale nō ma hope o kēia mau mea a pau, ʻo ia ka manaʻo o ka 'calorie deficit'. He huaʻōlelo ʻepekema paha kēia, akā he mea maʻalahi loa ia. I kēia lā, e kamaʻilio mākou e pili ana i kēia ma ke ʻano e maʻalahi ai iā ʻoe ke hoʻomaopopo, e like me kāu kamaʻilio ʻana me kahi hoaaloha.
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ʻO ka mea mua, he aha kēia 'calorie'?
I ka ʻōlelo maʻalahi, ʻo ka calorie kahi ana o ka ikehu i loko o ka meaʻai a mākou e ʻai ai. E like me ka pono o ke kaʻa i ka ʻaila e holo ai, pono kēlā me kēia cell i loko o ko mākou kino i ka ikehu e hana ai. Loaʻa kēia ikehu mai ka meaʻai a mākou e ʻai ai a inu ai. Ke ʻai mākou, wāwahi ko mākou kino i kēlā meaʻai a hoʻokuʻu i ka ikehu i loko. Hoʻohana ʻia kēia ikehu e hana i nā mea a pau a mākou e hana ai, e like me ka hanu ʻana, ka noʻonoʻo ʻana, ka hele wāwae ʻana, a me ka hiamoe ʻana.
Eia naʻe, ʻaʻole pono ke kino i ka ikehu āpau i kēlā me kēia meaʻai a mākou e ʻai koke ai. Akamai loa ke kino i ka mālama ʻana i kēlā ikehu keu, ʻo ia hoʻi, nā calorie keu, no ka hoʻohana ʻana ma hope. Hoʻopaʻa pinepine ʻia kēia ma ke ʻano he momona. Ke hele ʻoe i ka hale hoʻoikaika kino a hoʻomaʻamaʻa, aʻo no kahi hoʻokolohua, a hana paha i kekahi mea ʻē aʻe e pono ai ka ikehu, hoʻohana ke kino i kēlā ikehu i mālama ʻia.
I kēia manawa, e noʻonoʻo e pili ana i ia mea, he aha ka mea e hana inā ʻoe e ʻai i nā calorie he nui ma mua o kou puhi ʻana i ke ao? Mālama ʻia kēlā mau calorie keu i loko o kou kino ma ke ʻano he momona, e hoʻonui ai i kou kaumaha.
Eia nō naʻe, he ʻoiaʻiʻo nō hoʻi ka ʻaoʻao ʻē aʻe o kēia. Inā ʻoe e puhi i nā calorie he nui ma mua o kou ʻai ʻana i kēlā me kēia lā, e lilo kou kaumaha. ʻO kēia ka mea a mākou e kapa nei he calorie deficit .
Ke hana ʻoe i kahi hemahema calorie ma kēia ʻano, hoʻomaka kou kino e puhi i ka momona i mālama mua ʻia e loaʻa ai ka ikehu e pono ai. ʻO kēia ke kaʻina hana o ka hōʻemi kaumaha. ʻO ka ʻoiaʻiʻo, ʻaʻole hiki iā ʻoe ke hōʻemi kaumaha me ka ʻole o kahi hemahema calorie.
No laila, pehea ka nui o kaʻu calorie deficit?
ʻO ke ala maikaʻi loa e hōʻemi ai i ke kaumaha me ke olakino, ʻo ia ka mālama ʻana i kahi hemahema o kahi 500 calories i kēlā me kēia lā. Ma kēia ʻano, hiki iā ʻoe ke hōʻemi ma kahi o hoʻokahi paona (ma kahi o 0.45 kilograms) i kēlā me kēia pule.
Akā he mea nui loa kēia:
- Pono nā wāhine a me nā wāhine hānau e ʻai i ka liʻiliʻi he 1200-1500 calories i ka lā.
- Pono nā kāne a me nā kāne i hāʻawi ʻia i ke kāne i ka wā hānau e ʻai i ka liʻiliʻi he 1500-1800 calories i ka lā.
ʻO ka hōʻemi ʻana i kāu ʻai calorie ma mua o kēia hiki ke hoʻopilikia i kou olakino. No laila, ʻoi aku ka palekana o ke kamaʻilio ʻana me kāu kauka e pili ana i ka helu liʻiliʻi loa o nā calorie āu e pono ai i kēlā me kēia lā.
Eia kekahi, e hoʻomanaʻo, ʻaʻole pono nā kānaka a pau i ka nele i ka calorie. He mea pono kēia inā pono ʻoe e hōʻemi i ke kaumaha no nā kumu olakino a i ʻole no kekahi kumu ʻē aʻe. Inā loaʻa iā ʻoe nā maʻi ʻē aʻe (e laʻa me ka maʻi diabetes, ke koko kiʻekiʻe), e ʻimi pono i ka ʻōlelo aʻoaʻo lapaʻau ma mua o ka hoʻomaka ʻana i kahi hoʻolālā hōʻemi kaumaha.
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Check Availability →Pehea e hana ai i kahi calorie deficit?
ʻAʻole kēia i paʻakikī e like me kou manaʻo. ʻEkolu mau ala.
| ʻAno hana | He wehewehe maʻalahi |
|---|---|
| 1. Kaohi ʻana i ka ʻai | ʻO ka ʻai ʻana i nā calorie liʻiliʻi ma mua o kou puhi ʻana i kēlā me kēia lā. Eia kekahi laʻana, inā pono ʻoe i 2,000 calories i kēlā me kēia lā, ʻo ka ʻai ʻana i 1,500 calories wale nō hiki ke hana i kahi hemahema calorie 500. |
| 2. Hoʻoikaika kino | Ke puhi ʻana i nā calorie keu ma o ka hoʻoikaika kino me ka ʻole o ka hoʻololi ʻana i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā. Eia kekahi laʻana, inā ʻoe e ʻai i 2,000 calories a puhi i 500 calories ma o ka hoʻoikaika kino, e loaʻa nō iā ʻoe kahi hemahema calorie 500. |
| 3. Hoʻohui i nā ʻano hana ʻelua | ʻO kēia ke ala kūpono loa. ʻOiai e kāohi ana i kāu ʻai, hiki iā ʻoe ke hoʻoikaika kino. Eia kekahi laʻana, inā ʻoe e hōʻemi i 300 mau calorie mai kāu ʻai a puhi i 200 mau calorie ma o ka hoʻoikaika kino, hiki iā ʻoe ke hana maʻalahi i kahi hemahema calorie 500. |
ʻO ka nui o nā calorie āu e pono ai ma muli o nā mea e like me ka makahiki, ke kāne, ke kiʻekiʻe, ke kaumaha, a me ka nui o ka hoʻoikaika kino āu e hana ai. Aia nō hoʻi ia i kāu metabolic rate , ʻo ia ka wikiwiki o ka puhi ʻana o kou kino i nā calorie i kou wā e hoʻomaha ana. Hiki i kekahi mau maʻi, e like me ka hypothyroidism, ke hoʻolohi i kēia wikiwiki.
He aha ka mea e hana ai inā ʻoki nui ʻoe i nā calorie?
Hoʻāʻo kekahi poʻe e hōʻemi koke i ke kaumaha ma ka hōʻemi nui ʻana i nā calorie. ʻAʻole ia he manaʻo maikaʻi. Hiki iā ia ke hana i nā hopena ʻaoʻao he nui.
He mea paʻakikī i ke kino ke lawelawe i kahi hemahema calorie nui koke. A ʻaʻole hoʻi e hoʻomau. No laila, no ka hōʻemi pono ʻana i ke kaumaha, he mea nui e mālama i kahi hemahema calorie kūpono e hiki ai iā ʻoe ke hoʻomau me ka hopohopo ʻole .
He aha nā meaʻai maikaʻi loa e hōʻemi ai i ka calorie deficit?
Eia kekahi mau ʻōlelo aʻoaʻo maʻalahi e hiki ke kōkua iā ʻoe:
- E hōʻoki i nā mea inu kō: E inu i ka wai ma kahi o nā sodas, nā mea inu ikehu, nā kī ʻono, a me nā mea inu hua i kūʻai ʻia ma ka hale kūʻai. ʻAʻohe calorie o ka wai. ʻOiai ke pōloli ʻoe, makewai paha ʻoe. No laila e hoʻāʻo e inu mua i kahi aniani wai.
- E hōʻemi i nā kalapona maʻalahi: ʻO nā meaʻai fiber kiʻekiʻe e like me ka laiki ʻeleʻele, ka oatmeal, nā palaoa piha, nā mea kanu, a me nā huaʻai e mālama iā ʻoe i ka piha ʻana no ka manawa lōʻihi ma mua o nā mea e like me ka berena keʻokeʻo, ka laiki keʻokeʻo, a me ka pasta maʻamau.
- E hoʻohui i ka protein a me nā momona maikaʻi: E hoʻohui i nā mea e like me ka iʻa, ka moa, nā hua manu, nā nati, nā chickpeas, a me nā lentil i kāu papaʻai.
- E makaʻala i ka wā e ʻai ai i waho: E hōʻalo i nā ʻāpana nui a me nā meaʻai ʻaila.
- E heluhelu i nā lepili: E makaʻala i ka nui o ka calorie a me ke kō i loko o kahi ʻeke meaʻai.
- E kuke ma ka home: Ke kuke ʻoe ma ka home, hiki iā ʻoe ke kaohi i kāu mea e hoʻohui ai.
Pehea ke koʻikoʻi o ka hoʻoikaika kino?
ʻO nā hopena maikaʻi loa e loaʻa mai ka hui pū ʻana o ka ʻai a me ka hoʻoikaika kino , ma mua o ka ʻai wale ʻana. E hoʻāʻo e loaʻa ma ka liʻiliʻi he 30 mau minuke o ka hoʻoikaika kino i ka lā, i ka hapa nui o nā lā o ka pule. He maikaʻi nā mea e like me ka hele wikiwiki, ka māla, ke kaʻa paikikala, a me ka ʻauʻau ʻana.
Eia kekahi, ʻo ka hana ʻana i ka hoʻomaʻamaʻa ikaika ma ka liʻiliʻi he ʻelua lā o ka pule e hiki ke kōkua i ka hoʻoikaika ʻana i nā ʻiʻo a hoʻonui i ka puhi ʻana i nā calorie. Eia nō naʻe, he mea nui e kamaʻilio me ke kauka ma mua o ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino hou, ʻoiai inā ʻoe ma luna o 50 a i ʻole he mau maʻi ʻē aʻe.
Leka Lawe-Home
- No ka lilo ʻana o ke kaumaha, pono ʻoe e hana i kahi 'calorie deficit' ma ka puhi ʻana i nā calorie ʻoi aku ma mua o kou ʻai ʻana.
- ʻO kahi hemahema kūpono o kahi 500 calories i kēlā lā i kēia lā he pahuhopu maikaʻi ia no ka pohō kaumaha olakino.
- ʻO ka ʻoki ʻana i nā calorie he nui i ka manawa hoʻokahi he mea olakino ʻole ia a paʻakikī hoʻi e mālama.
- No nā hopena maikaʻi loa, e hoʻohui i ka hoʻoikaika kino maʻamau me ka ʻai olakino i waiwai i ka fiber a me ka protein.
- E kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi hoʻolālā pohō kaumaha, ʻoiai inā he mau pilikia olakino ʻē aʻe kāu.
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