Ke hoʻāʻo nei ʻoe e hoʻemi i ke kaumaha? A i ʻole makemake ʻoe e hoʻonui i kekahi kaumaha? Malia paha ke hoʻāʻo nei ʻoe e mālama i kou kaumaha o kēia manawa. ʻO nā mea āu e hana ai, he mea nui e ʻike i ka nui o nā calorie āu e pono ai e hoʻopau i kēlā me kēia lā. Ua like ia me ka nui o ka wahie āu e pono ai e hoʻokomo i loko o ke kaʻa. E ʻike pono kākou i ke ʻano o kēia moʻolelo calorie.
He aha ka calorie? No ke aha he mea nui ia iā kākou?
I ka ʻōlelo maʻalahi, he anakahi ikehu ka calorie. ʻO nā mea a pau a mākou e ʻai ai a inu ai e hāʻawi i ko mākou kino i ka ikehu. ʻO kēia ikehu ka mea e pono ai mākou e hanu, e kuʻi ko mākou puʻuwai, e hele, e noʻonoʻo, a i ka pōkole, nā mea a pau a mākou e hana ai. E like me ka pono o ke kaʻa i ka ʻaila e holo ai, pono ko mākou kino i nā calorie e hana i kā lākou mau hana o kēlā me kēia lā.
E nānā, aia kahi hoʻohālikelike maʻalahi ma aneʻi:
- ʻO nā calorie āu e lawe ai > nā calorie āu e hoʻolilo ai = ka piʻi ʻana o ke kaumaha.
- Nā calorie āu e hoʻopau ai < Nā calorie āu e puhi ai = ka pohō kaumaha.
- Nā calorie āu e ʻai ai = Nā calorie āu e puhi ai = ʻAʻole like ke kaumaha.
No laila, ʻaʻohe mea āu pahuhopu, he mea nui loa ia e ʻike i ka helu o nā calorie āu e pono ai.
He aha ka mea e hoʻoholo ai i ka nui o nā calorie āu e pono ai i kēlā me kēia lā?
ʻOkoʻa ka nui o nā calorie e pono ai kēlā me kēia kanaka i kēlā me kēia lā. Aia nui ia i kekahi mau kumu.
1. Makahiki
I ko kākou ʻelemakule ʻana, lohi ko kākou metabolism. ʻO ke ʻano kēia, emi ka wikiwiki o ka puhi ʻana o ko kākou kino i ka ikehu. ʻO ka hopena, ʻoi aku ka liʻiliʻi o nā calorie e pono ai iā kākou i ko kākou ʻelemakule ʻana ma mua o ko kākou wā ʻōpiopio.
2. Kāne/Wahine (Moek)
ʻO ka maʻamau, pono nā kāne i nā calorie he nui aʻe ma mua o nā wahine. ʻO ke kumu nui o kēia, ʻo ia ka nui o nā kāne a he nui aʻe ko lākou nui o nā ʻiʻo. Puhi nā ʻiʻo i nā calorie he nui ma mua o ka momona.
3. Pae Hana
ʻO kēia ke kumu nui loa. Inā ʻoe he kanaka e noho ana ma ka noho i ka lā a pau, pono ʻoe i nā calorie liʻiliʻi. Akā inā ʻoe he kanaka e hele wāwae ana, holo ana, lele ana, a hoʻoikaika kino ana i ka lā a pau, pono ʻoe i nā calorie hou aku. No ka mea, ke hoʻohana nei ʻoe i ka ikehu hou aku.
E noʻonoʻo kākou i ka nui o nā calorie e pono ai i kēlā me kēia lā.
Hiki i ka papa ma lalo nei ke hāʻawi iā ʻoe i kahi manaʻo maʻamau o ka nui o nā calorie āu e pono ai i kēlā me kēia lā. Akā e hoʻomanaʻo, ʻaʻole like kēia no nā kānaka āpau . No ka mea, ʻoiai ʻelua mau kānaka o ka makahiki like a me ke kiʻekiʻe like, hiki ke loaʻa nā helu metabolic like ʻole. No laila, e hoʻohana i kēia ma ke ʻano he alakaʻi wale nō .
| Māhele | Makahiki (makahiki) | Noho mālie | Hana iki | ʻAi ikaika |
|---|---|---|---|---|
| Nā keiki (no nā ʻaoʻao ʻelua) | 2-3 | 1,000 | 1,000-1,400 | 1,000-1,400 |
| Nā wahine | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,400-1,800 |
| 9-13 | 1,400-1,600 | 1,600-2,000 | 1,800-2,200 | |
| 14-18 | 1,800 | 2,000 | 2,400 | |
| 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 | |
| 31-50 | 1,800 | 2,000 | 2,200 | |
| 51+ | 1,600 | 1,800 | 2,000-2,200 | |
| Nā kāne | 4-8 | 1,200-1,400 | 1,400-1,600 | 1,600-2,000 |
| 9-13 | 1,600-2,000 | 1,800-2,200 | 2,000-2,600 | |
| 14-18 | 2,000-2,400 | 2,400-2,800 | 2,800-3,200 | |
| 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 | |
| 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 | |
| 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
He aha maoli kāu pae hana?
- Noho Noho: Pili kēia i ka poʻe i hana ʻole i kekahi hoʻoikaika kino kūikawā ma waho o kā lākou hana maʻamau o kēlā me kēia lā. Eia kekahi laʻana, kahi mea e noho ana ma kahi noho keʻena i ka lā a pau.
- ʻEleu Waena: Pili kēia i ka poʻe, ma waho aʻe o kā lākou hana o kēlā me kēia lā, e hana ana i ka hana e like me ka hele wāwae ʻana ma kahi o 1.5 a 3 mile (2.4 - 4.8 kilomita) i kēlā me kēia lā.
- ʻEleu: Pili kēia i ka poʻe, ma waho aʻe o kā lākou hana o kēlā me kēia lā, e hana ana i ka hana kino e like me ka hele wāwae ʻana ma mua o 3 mile (4.8 kilomita) i kēlā me kēia lā. ʻO ka poʻe e pāʻani haʻuki a hoʻoikaika kino mau e hāʻule i loko o kēia māhele.
Pehea e hoʻomalu ai i nā calorie e lilo ai ke kaumaha?
No ka hoʻemi ʻana i ke kaumaha, pono ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana i kēlā me kēia lā. Ua kapa ʻia kēia ʻo ka hoʻokumu ʻana i kahi calorie deficit .
E noʻonoʻo i kāu koi calorie i kēlā me kēia lā he 2000 calories. Inā ʻoe e ʻai ma kahi o 1500 calories i kēlā me kēia lā, e pau ʻoe me ka hemahema o 500 calories i ka hopena o ka lā. No ka hoʻopiha ʻana i kēia hemahema, e puhi kou kino i ka momona i mālama ʻia. I ka hala ʻana o ka manawa, e alakaʻi kēia i ka pohō kaumaha.
Akā ma mua o ka hoʻomaka ʻana i kahi papaʻai e like me kēia, e kamaʻilio me kāu kauka . ʻO ka hōʻemi nui ʻana i ka meaʻai i ka manawa koke hiki ke alakaʻi i nā hemahema meaʻai. Hiki i kāu kauka ke aʻo iā ʻoe pehea e hōʻemi ai i ke kaumaha me ka palekana a ma ke ʻano kūpono i kou olakino.
He aha kāu e hana ai e hoʻonui i ke kaumaha?
I mea e loaʻa ai ke kaumaha, pono ʻoe e ʻai i nā calorie hou aʻe ma mua o kou puhi ʻana i kēlā me kēia lā. ʻO ia hoʻi, pono ʻoe e hana i kahi calorie keu .
Akā, ʻaʻole kēia manaʻo e ʻai nui i nā meaʻai ʻino, nā meaʻai ʻaila, a me nā meaʻai ʻono. Inā ʻoe e hana pēlā, e hōʻiliʻili wale ʻoe i ka momona i loko o kou kino a loaʻa paha nā maʻi e like me ka cholesterol. No ka loaʻa ʻana o ke kaumaha olakino, he mea nui e hoʻonui i kāu ʻai calorie me nā meaʻai momona e loaʻa ana ka protein, nā carbohydrates olakino, a me nā momona .
He mea maikaʻi ke kamaʻilio me kāu kauka a meaʻai meaʻai paha e pili ana i kēia a hana i kahi papaʻai e kūpono iā ʻoe.
E hoʻomanaʻo, ʻaʻole ia e pili ana i ka helu ʻana i nā calorie. E pili ana hoʻi i nā meaʻai āu e loaʻa ai kēlā mau calorie. No ka laʻana, ʻoi aku ka maikaʻi o 200 calories mai nā huaʻai a me nā nati ma mua o 200 calories mai kahi ʻāpana kokoleka.
Leka Lawe-Home
- ʻOkoʻa ka nui o nā calorie e pono ai i kēlā me kēia lā no kēlā me kēia kanaka ma muli o ka makahiki, ke kāne, a me ka pae hana.
- No ka hoʻemi ʻana i ke kaumaha, pono ʻoe e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana (kahi calorie deficit). No ka hoʻonui ʻana i ke kaumaha, pono ʻoe e ʻai i nā calorie ʻoi aku ma mua o kou puhi ʻana (kahi calorie surplus).
- E like me ka helu o nā calorie, he mea nui loa ka waiwai o nā meaʻai āu e ʻai ai. E pale i nā calorie hakahaka, ʻo ia hoʻi, nā meaʻai calorie kiʻekiʻe ʻaʻohe waiwai o ka meaʻai.
- He alakaʻi laulā wale nō ka papa ma luna. Inā makemake ʻoe e ʻike i ka nui o ka calorie kūpono loa iā ʻoe, e kūkākūkā me ke kauka a meaʻai meaʻai paha.
- E kūkākūkā mau me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kou kaumaha a i ʻole ka papaʻai. ʻO ia ke ala palekana a pololei loa e hana ai.
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