ʻO ʻoe kekahi kanaka e helu ana i nā calorie i nā mea āu e ʻai ai a inu ai i mea e lilo ai ke kaumaha? He ʻano hana kaulana loa kēia i waena o ka poʻe e hoʻāʻo nei e lilo ke kaumaha. Akā aia kekahi mea nui e pono ai mākou e ʻike. He mea paʻakikī iki ka hoʻokō ʻana i nā hopena holomua i ka wā lōʻihi ma ka helu ʻana i nā calorie wale nō. Eia kekahi, inā ʻaʻole ʻoe e makaʻala, aia kahi manawa kūpono e loaʻa ʻole i ke kino nā meaʻai lawa, ʻo ia hoʻi, nā hemahema o ka meaʻai. No kēia mau kumu, ʻaʻole nui ka poʻe loea i kēia e paipai i kēia. Eia naʻe, no ka mea he kaulana loa ia, nui ka poʻe e noi ana i ka ʻōlelo aʻoaʻo e pili ana i ia mea. No laila, e kamaʻilio kākou i kēia lā, pehea e hana ai i kēia ʻano helu calorie me ka holomua me ka loaʻa ʻana o ka meaʻai kūpono no ke kino.
Ma mua o ka hōʻemi ʻana i nā calorie, e ʻike pono i ka nui o nā calorie āu e ʻai nei.
ʻO ka hewa nui a ka poʻe he nui e hana ai, ʻo ia ka hoʻomaka koke ʻana e kaupalena i kā lākou ʻai ʻana a me ka hōʻemi ʻana i nā calorie. Ma mua o kou hana ʻana i kēlā, he mea nui e ʻike pono i ka nui o nā calorie āu e ʻai nei i kēlā me kēia lā . E noʻonoʻo e pili ana i ia mea, pehea ka paʻakikī o ka helu ʻana i nā calorie ma ka hoʻomanaʻo ʻana i kāu mea i ʻai ai i ka pule i hala a me kāu mea i ʻai ai i ke kakahiaka? He mea hiki ʻole ke hana pololei i kēlā.
Manaʻo paha ʻoe e ʻai nui ana ʻoe i nā calorie, akā ua kokoke ʻoe i kāu pahuhopu calorie no ka pohō kaumaha. ʻO ke ala maikaʻi loa e ʻike pono ai, ʻo ia ke mālama i nā calorie i nā mea āpau āu e ʻai ai, me ka mālama ʻana i kāu mau ʻano ʻai maʻamau.
"Ke paipai aku nei au e ʻimi mua ʻoe i kāu ʻai calorie baseline a laila e hoʻomaka e hoʻololi i kāu ʻai," wahi a Megan Salaman, he mea lapaʻau meaʻai ma ka Halemai Nui ʻo Massachusetts. "Ua ʻike au i nā kānaka, i ka wā e hana mua ai lākou i kēia, ʻike lākou ʻaʻole nui ka nui o nā calorie e ʻai ana kā lākou ʻai ma mua o ko lākou manaʻo."
He manaʻo maikaʻi ke nānā i kāu ʻai calorie no ʻelua pule , no ka mea, ʻo ia manawa e uhi ana i nā lā pule a me nā hopena pule. ʻO ia hoʻi, hiki iā ʻoe ke loaʻa kahi manaʻo maikaʻi o kāu meaʻai i nā lā pule a me nā mea āu e ʻai ai ke hele ʻoe i waho i ka hoʻomaha. Hiki iā ʻoe ke hoʻohana i kahi polokalamu nānā calorie ma kāu kelepona no kēia.
Pono kāu mau pahuhopu e kūpono!
ʻO kekahi pilikia nui i waena o ka poʻe e hoʻāʻo nei e hōʻemi i ke kaumaha ma ka helu ʻana i nā calorie, ʻo ia ka hoʻonohonoho ʻana i nā pahuhopu kūpono ʻole i hiki ʻole i ko lākou kino ke hoʻokō. He ʻoiaʻiʻo kēia ma muli o kā lākou ʻike ʻana ma ka pūnaewele a me nā pāpili kaiapili. ʻO ka mea e pono ai no kāu hoaaloha, ʻaʻole paha e pono iā ʻoe. He ʻokoʻa ke kino o kēlā me kēia kanaka, ke ʻano o ka nohona, ka hoʻoikaika kino, a me ka metabolism.
E noʻonoʻo, ʻike ʻoe i kekahi ma Instagram nāna i hoʻemi i ke kaumaha ma ka ʻai ʻana i 1200 calories wale nō i ka lā. He aha ka mea e hana ʻia inā ʻoe e hoʻāʻo e hana like? Malia paha ʻaʻole lawa kēlā nui o nā calorie no kou kino. A laila ʻo ka mea e hana ʻia, luhi mau ʻoe, huhū, a loaʻa nā hemahema o ka meaʻai. I ka hopena, ke hiki ʻole iā ʻoe ke mālama i kēlā pahuhopu, hāʻawi ʻoe. A laila manaʻo ʻino ʻoe iā ʻoe iho, me ka ʻōlelo ʻana, "ʻAʻole hiki iaʻu ke hana i kēia."
"ʻAʻohe ala e hāʻawi ai i kēlā me kēia kanaka i ka helu calorie like, me ka noʻonoʻo ʻana i nā pono a me nā ʻano nohona like ʻole o kēlā me kēia kanaka," wahi a Shana Spence, ka mea kākau o Live Nourished. "I kekahi manawa, haʻahaʻa loa ka helu calorie āu e ʻike ai ma ka pūnaewele a hiki ʻole ke hoʻomau iā lākou."
ʻOiai hiki i nā mīkini helu calorie pūnaewele a me nā polokalamu ke hāʻawi iā ʻoe i kahi manaʻo maʻamau, ʻo ke ala maikaʻi loa a palekana hoʻi e ʻike ai i ka nui o nā calorie āu e pono ai, ʻo ia ke nīnau aku i kāu kauka. Hiki iā ia ke ʻōlelo aku i ka lawe ʻana o ka calorie i kūpono iā ʻoe ma muli o kou olakino, makahiki, kiʻekiʻe, kaumaha, a me ka pae hana. Inā pono, hiki iā ia ke kuhikuhi iā ʻoe i kahi meaʻai loea. E hui pū, hiki iā ʻoe ke kūkākūkā i kāu mau ʻano ʻai a me kou nohona a hana i kahi hoʻolālā maoli hiki iā ʻoe ke pili maʻalahi.
E pale i kēia mau hewa i ka helu ʻana i nā calorie!
I mea e holomua ai kēia ʻano hana, pono ʻoe e makaʻala i kekahi mau hewa maʻamau a mākou e hana ai. E nānā i ka papa ma lalo.
| Kuhihewa Maʻamau | Ke Ala Kūpono |
|---|---|
| E hōʻemi koke ana i kāu ʻai a hoʻomaka e hōʻemi i nā calorie. | ʻO ka mea mua, e ana i kāu awelika calorie intake (baseline) no 1-2 mau pule. |
| Ke kuhi nei i ka ʻai ʻana i nā calorie haʻahaʻa loa (e like me 1200 i kēlā me kēia lā) e like me ka mea i ʻike ʻia ma ka pāpili kaiapili. | E hoʻoholo i kahi pahuhopu kūpono e kūpono i kou kino a me kou nohona ma muli o ke aʻo lapaʻau. |
| Ke noʻonoʻo wale nei i ka helu o nā calorie a poina i ka meaʻai. | E ʻai i ka meaʻai kaulike e hāʻawi ana i nā meaolaola a pau, e like me ka protein, nā wikamina, a me nā minelala, i loko o kāu pahuhopu calorie. |
| Ke hilinaʻi wale nei i nā helu i loaʻa ma nā mīkini helu pūnaewele. | E ʻimi mau i ka ʻōlelo aʻoaʻo loea mai ke kauka a i ʻole ka meaʻai meaʻai. |
ʻOi aku ka nui o ka meaʻai ma mua o nā calorie!
ʻO ka mea hope loa, he ʻāpana wale nō ia o ka moʻolelo o nā calorie. ʻOiai inā ʻoe e ʻai i nā calorie liʻiliʻi, inā ʻaʻole ʻoe e loaʻa i ka meaʻai e pono ai kou kino mai kēlā mau meaʻai, ʻaʻole ia e pono iā ʻoe. Eia kekahi laʻana, aia kahi ʻokoʻa nui ma waena o ka ʻai ʻana i kahi ʻāpana keke kokoleka 500-calorie a me ka ʻai ʻana i kahi papaʻai kaulike 500-calorie me nā mea kanu, nā huaʻai, a me nā hua manu.
No laila, inā ʻoe e helu ana i nā calorie, e hōʻoia e loaʻa ana iā ʻoe nā protein āpau, nā wikamina, nā minelala, a me ka fiber āu e pono ai i loko o kēlā pahuhopu. Ma kahi o nā mea inu calorie hakahaka, nā meaʻai i hoʻopaʻa ʻia, a me nā meaʻai momona, e koho i nā meaʻai kūlohelohe i kiʻekiʻe i ka waiwai meaʻai. A laila hiki iā ʻoe ke lilo i ke kaumaha a noho olakino.
Leka Lawe-Home
- Ma mua o kou hoʻomaka ʻana e helu i nā calorie e lilo ai ke kaumaha, e hoʻopaʻa i kāu calorie i ka wā e ʻai ana e like me kāu e hana mau ai no kahi o ʻelua pule e kiʻi i kāu baseline.
- Mai hahai i nā meaʻai haʻahaʻa-calorie āu e ʻike ai ma nā pāpili kaiapili e ʻōlelo nei he "maikaʻi no nā mea āpau." He mea kūpono ʻole kēlā mau pahuhopu a paʻakikī ke mālama i ka wā lōʻihi.
- E hana i kahi pahuhopu calorie olakino a me ka papaʻai e kūpono iā ʻoe, a e kamaʻilio me kāu kauka no ka ʻōlelo aʻo.
- Mai helu wale i nā calorie, akā e noʻonoʻo pū i ka waiwai o nā meaʻai āu e ʻai ai. E koho i nā meaʻai momona ma kahi o nā calorie hakahaka.
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