Kei te ngana koe ki te whakaiti i tō taumaha? Kei te hiahia rānei koe ki te whakapiki i tō taumaha? Akene kei te hiahia koe ki te pupuri i tō taumaha o nāianei. Mō ēnei take e rua, he mea nui kia mōhio koe ki te nui o te kai me kai e koe i ia rā, arā, te nui o ngā kaora e hiahiatia ana e tō tinana. He rite ki te tāpiri hinu ki roto i te motuka, ki te nui rawa, ki te iti rawa rānei, he raruraru ngā mea e rua.
Tuatahi, he aha ngā kaora?
I te whakarapopototanga, he pūngao te karori. Ka whiwhi pūngao ō tātou tinana i ngā mea katoa e kainga ana e tātou, e inu ana hoki. Ka inehia taua pūngao ki ngā karori. Ka pao te ngākau, ka manawa, ka hikoi, ka oma, ka whakaaro, me whai pūngao ēnei mea katoa. Ka whiwhi tātou i taua pūngao mai i ngā karori i roto i te kai e kainga ana e tātou.
Kāore i te rite te nui o ngā kaora i roto i ngā kai katoa. Hei tauira, he nui ake ngā kaora i roto i ngā kai he nui te hinu, te huka, me te ngako. He iti ake ngā kaora i roto i ngā huawhenua me ngā hua.
He aha te kore e ōrite ai te nui o ngā kaora e hiahiatia ana mō ia rā mō te katoa?
He pātai tēnei e pātaihia ana e te tini tāngata. Tērā pea kei te whakaaro koe, "He nui te kai a taku hoa engari kāore e taumaha, engari he iti taku kai, ā, kei te taumaha tonu ahau." Inaa, he rerekē te nui o ngā kaora e hiahiatia ana i ia rā i ia tangata, i ia tangata. He maha ngā āhuatanga e pāngia ana e tēnei.
- Tau: I a tātou e tamariki ana, ka tere ake te pākia o te tinana, nō reira me nui ake ngā kaora e hiahiatia ana. I a tātou e pakeke haere ana, ka puhoi haere tēnei tukanga, nō reira ka heke te maha o ngā kaora e hiahiatia ana e tātou.
- Ira Tangata: I te nuinga o te wā, he nui ake ngā kaora e hiahiatia ana e ngā tāne i ngā wāhine nā te mea he nui ake ō rātou tinana me te nui ake o te uaua.
- Taumata Mahi: He mea tino nui te kaha o tō hihiri i te roanga o te rā. Ko te tangata e noho ana i waho, e hikoi ana, e mahi kaha ana, ka nui ake ngā kaora e hiahiatia ana i te tangata e noho ana, e mahi ana i te rā katoa.
Me pēhea te whakatau i tō taumata mahi?
Me wehewehe noa tēnei kia toru ngā wāhanga. Whakaarohia ko tēhea kāwai koe.
| Taumata Mahi | He whakamārama māmā |
|---|---|
| Noho noa | Ngā tāngata kāore e mahi i tētahi mahi tinana motuhake i tua atu i ā rātou mahi o ia rā. Hei tauira, tētahi e mahi ana i runga i tētahi tūru tari i te rā katoa. |
| Kaha Āhua | Haunga ā rātou mahi o ia rā, ka mahi whakakori tinana rātou, he rite ki te hikoi i waenga i te 1.5 - 3 maero (2.5 - 5 kiromita) ia rā. |
| Tino pukumahi | Ko te hunga, hei tāpiri atu ki ā rātou mahi o ia rā, e mahi ana i ngā mahi ā-tinana e rite ana ki te hikoi neke atu i te 3 maero (5 kiromita) ia rā. Hei tauira, ko ngā kaitākaro, ko ngā kaimahi pāmu. |
Me pēhea te whakamahi i ngā kaora hei whakahaere i te taumaha?
Nā te mea kua mōhio kē koe ki tō taumata mahi, me titiro tātou me pēhea te pānga o tēnei kōrero karori ki te whakahaere taumaha.
Hei pupuri i te taumaha
Hei pupuri i tō taumaha o nāianei, me whakataurite e koe te maha o ngā kaora e kainga ana e koe ia rā me te maha o ngā kaora e tahuna ana e tō tinana. Arā, ki te hiahia koe ki te 2,000 kaora ia rā, me whiwhi hoki koe i te 2,000 kaora mai i te kai e kainga ana e koe.
Hei Whakaiti Taumaha
Hei whakaiti i te taumaha, me hanga e koe he taupū kaora . He māmā noa iho, me kai koe i te iti iho o ngā kaora i te mea e tahuna ana e tō tinana i te rā. Kātahi ka tīmata tō tinana ki te tahu ngako hei tiki i te toenga o te pūngao e hiahiatia ana. Koinei te huarahi e whakaiti ai koe i te taumaha.
Hei Whakanui Taumaha
Ki te mea ko te whakanui i tō taumaha te whāinga, me mahi koe i te ritenga kē. Arā, kai i te nui atu o ngā kaora i te mea e tahuna ana e tō tinana i ia rā. Kātahi ka rongoatia te pūngao tāpiri ki roto i tō tinana, ā, ka whakanuia tō taumaha.
Engari kia maumahara, he uaua ake te whakaiti, te whakanui rānei i te taumaha i te tatau noa i ngā kaora. Ka pāngia hoki koe e ō ira, e ō mate hauora kē atu, me ngā rongoā.
Ka tahuna e te tinana ngā kaora ahakoa kāore tātou e mahi ana i tetahi mea? (BMR)
Āe! He mea tēnei kāore i te mōhiotia e te tini tāngata. Ahakoa kei te takoto noa koe i te moenga, e okioki ana, me whai pūngao tō tinana mō ngā mahi matua. Hei tauira, te manawa, te patu i tō ngākau, te whakahaere i te pāmahana o te tinana, me te nakunaku kai.
Ko te iti rawa o ngā kaora e tahuna ana e tō tinana mō ēnei mahi taketake e kiia ana ko tō Pāngarau Pūmua (BMR) . E 60% pea o ngā kaora katoa e tahuna ana e koe i te rā e tēnei BMR. He nui ake te BMR o te hunga he nui ake ō rātou uaua nā te mea he nui ake te pūngao e hiahiatia ana hei pupuri i te uaua.
He pai, he kino rānei te "Tatau Calorie"?
He maha ngā whakaaro rerekē mō te tatau karori ināianei. He painga, he ngoikoretanga hoki ōna.
He aha ngā ngoikoretanga?
- He mahi roa, he mahi hoha hoki: He mahi uaua, he mahi hoha hoki te tatau i ngā kaora i ia kai.
- Kāore i te tika i ngā wā katoa: Kāore ngā tatau kaora i runga i ngā kete kai, i ngā pātengi raraunga ipurangi rānei e 100% te tika.
- Taumahatanga: Mā te whakaaro tonu ki ngā tau ka arahi pea tēnei ki te taumahatanga me te manukanuka. Mō ētahi tāngata, ka taea e tēnei te huri hei mate kai.
- Te karo i te kounga o te kai: Tērā pea ka whakamatautauria koe ki te kai i ngā kai he iti te uara kai totika, ā, kei roto hoki ngā 'kaora kau' kino, ahakoa kei roto tonu i tō rohe kaora.
Nō reira, he painga anō kei reira?
- Te whakanui ake i te mōhiotanga: Mā te tuhi i tētahi rātaka o ngā mea e kainga ana e koe, ka pai ake tō mārama ki ō tikanga kai.
- Ka māmā ake te mahi mā te tākuta: Ki te kōrero koe ki tō tākuta mō te whakahaere taumaha, mā tētahi pukapuka kai pēnei i tēnei ka āwhina i a ia ki te tuku tohutohu pai ake ki a koe.
Nō reira, he pai ake te aro ki tāu e kai ana, te nui, me te kounga o taua kai , kaua e tatau i ia karori.
Karere Tangohia ki te Kāinga
- Ko te nui o ngā kaora e hiahiatia ana e koe ia rā, e whakawhirinaki ana ki tō tau, ki tō ira tangata, me te nui o tō kaha ki te mahi, ā, he mea motuhake ki ia tangata.
- Hei pupuri i tō taumaha o nāianei, me taurite te maha o ngā kaora e kainga ana e koe me te maha o ngā kaora e tahuna ana e koe. Hei whakaiti i tō taumaha, me kai koe i te iti iho o ngā kaora i tāu e tahuna ana.
- He mea nui ake te whakaaro ki te uara kai o te kai i te tatau i ngā kaora. Ngāna ki te kai i tētahi kai totika, taurite hoki.
- Kia tūpato kei waiho te tatau karori hei mea ahotea, hei mea rānei e hiahiatia ana e koe.
- Mena kei te raru koe ki te whakahaere taumaha, ki te hiahia rānei koe ki te mōhio ki te nui o ngā kaora e kainga ana e koe,Ko te huarahi pai rawa atu, ko te huarahi haumaru hoki ko te rapu tohutohu mai i tō tākuta, i tō tohunga kai rānei.
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