He pololei maoli anei ka helu ʻana i nā calorie? (Calorie Counting) E ʻike pono kākou e pili ana i kēia!

ʻO ka mea mua a ka poʻe e hana ai i ka wā e hoʻāʻo ai e hoʻemi i ke kaumaha, ʻo ia ka helu ʻana i nā calorie i loko o ka meaʻai a lākou e ʻai ai. Helu paha ʻoe i nā calorie i kēlā me kēia mea āu e ʻai ai i ka lā a pau. Akā, ua noʻonoʻo paha ʻoe i ka hopena o kēia, a inā paha e hoʻohuikau wale ia iā ʻoe? I kēia lā, e kamaʻilio kākou e pili ana i kēia me nā kikoʻī hou aku a ma ke ʻano maʻalahi.

Pehea i hoʻomaka ai ka moʻolelo o ka helu ʻana i nā calorie?

ʻOiaʻiʻo, ua hiki mai kēia mea helu calorie iā mākou ma kahi o ka hoʻomaka ʻana o ke kenekulia 20. I kēlā manawa, ua hana kekahi kanaka ʻepekema i kapa ʻia ʻo Wilbur Atwater i kahi mea kupaianaha loa. Ua hoʻokomo ʻo ia i ka meaʻai i loko o kahi mīkini i kapa ʻia ʻo "bomb calorimeter" a puhi loa iā ia. A laila ua ana ʻo ia i ka wela, a i ʻole ka ikehu, i hoʻokuʻu ʻia a helu i ka nui o ka "ikehu" i loko o kēlā meaʻai.

I ka ʻōlelo maʻalahi, ʻo ka calorie kahi ana o ka ikehu.

Ua lilo mālie kēia manaʻo i mea kaulana. Ua hoʻomaka ka poʻe e helu i nā calorie i loko o ka meaʻai a lākou i ʻai ai a hoʻāʻo e noʻonoʻo i ka nui o nā calorie a lākou i puhi ai me nā hoʻoikaika kino like ʻole. ʻO ka manaʻo "inā makemake ʻoe e lilo i ke kaumaha, pono ʻoe e kaohi i kāu mau calorie" ua noho pū me mākou mai ia manawa mai.

Ua like anei nā calorie a pau? He aha ka mea nui?

Inā ʻoe e noʻonoʻo wale ana i ka piʻi ʻana o ke kaumaha, ʻae, he calorie ka calorie. ʻO ia hoʻi, inā ʻoe e ʻai i 500 calories o kekahi mea, hoʻohui ia i ka nui like o ka ikehu i kou kino.

E noʻonoʻo i kēia ʻano. Makemake ʻoe e ʻai i 300 calories. Hiki iā ʻoe ke loaʻa i kēlā mau calorie 300 mai kahi ʻāpana kokoleka. A i ʻole, hiki iā ʻoe ke loaʻa i kēlā mau calorie 300 mai kahi omelet i hana ʻia me nā keʻokeʻo hua manu, me nā mea e like me nā halo, nā ʻakaʻakai, a me nā pepa chili, a me kekahi tīhi momona haʻahaʻa.

E nānā, ua hāʻawi kēia mau ʻano ʻelua i kou kino i ka nui like o nā calorie. Akā ʻo wai ka meaʻai e hoʻomāʻona iā ʻoe no ka manawa lōʻihi? ʻO wai ka meaʻai i hāʻawi i ka meaʻai maikaʻi aʻe no kou kino? ʻO ia ka ʻokoʻa.

E nānā kākou i ka papa ma lalo nei e hoʻomaopopo hou aku i kēia.

ʻIke ʻoe, ʻoi aku ka nui o nā calorie o ka momona ma mua o ka pālua ma mua o nā momona ʻē aʻe. No laila, inā ʻoe e ʻai i kahi mea e like me ka puaʻa a i ʻole ka tīhi momona kiʻekiʻe no ka ʻaina kakahiaka, hiki iā ʻoe ke hoʻopau me ka hapalua o kāu mau pono calorie i kēlā me kēia lā i ke kakahiaka.

Eia kekahi, hoʻopilikia nā meaʻai a mākou e ʻai ai i kā mākou mau hormones. Ke haʻi aku nei kekahi mau meaʻai i ke kino e "mālama i ka momona." Ke haʻi aku nei kekahi i ke kino e "kūkulu i nā ʻiʻo." No laila, inā like nā calorie, ʻelua mau papaʻai me nā lakio like ʻole o nā kalapona, ka protein, a me ka momona hiki ke alakaʻi i nā hopena hōʻemi kaumaha like ʻole.

No ke aha he mea paʻakikī ke helu pololei i nā calorie?

ʻO kēia ka pilikia nui loa. ʻAʻole maʻalahi ka helu ʻana i nā calorie e like me kou manaʻo. Ua ʻike ʻia e ka noiʻi ua hoʻohaʻahaʻa pinepine mākou i ka nui o nā calorie a mākou e ʻai ai. ʻO ia hoʻi, ʻoi aku ka nui o nā calorie a mākou e ʻai ai i kēlā me kēia lā ma mua o ko mākou manaʻo.

Hana mākou i nā hewa, ʻoiai ma kēia mau mea:

• Nā ʻai nui: He mea paʻakikī loa ke koho i ka helu pololei o nā calorie i loko o nā kīʻaha nui i lawelawe ʻia ma nā pāʻina a i ʻole i ka wā e ʻai ai ma kahi hale ʻaina.
• Kuhi hewa: Ma kahi noiʻi i mālama ʻia me nā kauka meaʻai, i ka wā i noi ʻia ai e kuhi i ka nui o nā calorie o nā pāʻina hale ʻaina e like me ka lasagna a me ka salakeke Caesar, ua ʻike kekahi o lākou he pālua ka nui o nā calorie i loko o nā pāʻina ma mua o kā lākou kuhi ʻana.
• Nā mea a mākou e ʻai ai me ka ʻike ʻole: ʻAʻole mākou e noʻonoʻo i ka nui o nā calorie a mākou e hōʻiliʻili ai mai nā mea liʻiliʻi a mākou e ʻai ai i ka lā a pau, e like me ka biscuit, ka toffee, a i ʻole ke kīʻaha tī me ke kō.

No laila, inā hewa nā loea, pehea mākou, ke kanaka maʻamau, e helu pololei ai i nā calorie? He mea paʻakikī loa ia a luhi hoʻi.

No laila he aha kāu e hana ai me ka helu ʻole ʻana i nā calorie?

Ma kahi o ka noʻonoʻo nui ʻana i ka helu ʻana i nā calorie, aia kekahi mau ala maʻalahi a pono e kōkua iā ʻoe e mālama i kou kaumaha.

1. E makaʻala i ka nui o ka ʻāpana

ʻO kēia ka mea nui loa. He mea maʻalahi loa ka kaohi ʻana i ka nui o ka meaʻai āu e ʻai ai ma mua o ka helu ʻana i nā calorie. Ua maʻa pinepine mākou i nā pā nui i lawelawe ʻia ma nā hale ʻaina. No laila, kaʻana like mākou i nā ʻāpana nui ma ka home. Ke kaʻana like mākou i nā mea hou aku ma ka pā, ʻai mākou i nā mea a pau. No laila, e ho'āʻo e hōʻemi i ka nui o ka meaʻai āu e ʻai mau ai. Akā, mai hōʻemi i ka nui o ka meaʻai āu e ʻai ai e like me nā mea kanu a me nā huaʻai. No ka mea, he haʻahaʻa loa ko lākou nui o ka calorie. No ka laʻana, he 31 calories ke kīʻaha broccoli. Akā, he 285 calories ke kīʻaha ice cream kokoleka.

2. E koho i nā meaʻai e pono ai ka ikehu hou aʻe e hoʻoheheʻe.

ʻO kekahi mau meaʻai, ʻoiai nā mea kiʻekiʻe i ka fiber a me ka protein, pono lākou i ka hoʻoikaika nui e hoʻoheheʻe. Ma nā ʻōlelo lapaʻau, ua kapa ʻia kēia ʻo "ka hopena wela o ka meaʻai." I ka ʻōlelo maʻalahi, hoʻohana ʻia kekahi o nā calorie i loko o kēia mau meaʻai e hoʻoheheʻe iā lākou. ʻOiai ʻaʻole nui kēia ʻokoʻa, hoʻohui ia i ka hala ʻana o hoʻokahi lā. Eia kekahi, maikaʻi kēia mau meaʻai no kou olakino.

3. E noʻonoʻo i ke ʻano o nā calorie āu e ʻai ai (ʻOi aku ka maikaʻi ma mua o ka nui)

He mea nui loa nō hoʻi kēia. Aia kekahi mea i kapa ʻia ʻo "nā calorie hakahaka". ʻO ia hoʻi nā mea e like me nā mea inu kō, nā mea ʻono, nā biscuits, ka waiʻona. ʻOiai he mau calorie kēia mau mea, ʻaneʻane ʻaʻohe o lākou mau meaola e pono ai ke kino.

No laila, ma kahi o ka hoʻopiha ʻana i kāu "kālā" calorie me nā calorie hakahaka, e hoʻopiha iā ia me nā meaʻai momona i nā meaʻai e like me nā huaʻai, nā mea kanu, nā legumes, a me nā palaoa piha . Hiki i kēia mau mea ke kōkua iā ʻoe e pale aku mai nā maʻi he nui, me ka maʻi puʻuwai, ke kanesa, a me ka maʻi diabetes.