1,200-Calorie Diet Review: Hana paha ia no ka lilo kaumaha?

Anter

• He aha ka papaʻai 1,200-calorie?
• Hiki iā ia ke kōkua iā ʻoe e lilo i ka paona?
• Nā pono kūpono o ka papaʻai 1,200-calorie
• Nā hopena hiki ʻole
• ʻO nā koho ʻē aʻe i ʻoi aku ka maikaʻi
• Ke laina lalo

Mālama kekahi poʻe i ka hoʻolālā papaʻai 1,200-calorie e hoʻolaulaha i ka nalo ʻana o ka momona a hiki i ko lākou pahuhopu kaona i ka hiki wawe.

ʻOiai he ʻoiaʻiʻo ke ʻoki ʻana i nā calories he ala kūpono e lilo ai ka paona, hōʻike ka noiʻi ʻaʻole maikaʻi maikaʻi no ka hōʻemi ʻana i ka loaʻa ʻana o ka calorie no ke olakino lōʻihi a me ka hōʻemi kaumaha.

Nānā kēia ʻatikala i nā papaʻai 1,200-calorie a uhi i nā pōmaikaʻi kūpono a me nā downsides e pili ana i nā ʻano papaʻai haʻahaʻa haʻahaʻa.

He aha ka papaʻai 1,200-calorie?

ʻO kahi papaʻai 1,200-calorie kahi ala o ka ʻai ʻana e kaupalena ana i ka helu o nā calorie o kēlā me kēia lā āu e ʻai ai i 1,200. Manaʻo ʻia kēia papaʻai he papa calorie haʻahaʻa no ka mea hāʻawi ia i ka nui o nā calorie ma mua o ka hapa nui o nā mākua maʻamau e mālama i ko lākou kaumaha.

He nui nā mea lawelawe olakino, e like me nā kauka a me nā mea hānai, kauoha i nā papa ʻaina liʻiliʻi me he mea lā no ke kaupaona.

ʻO kahi koi maʻamau e hoʻonāukiuki i ka pohō kaumaha e hōʻemi i ka lawe ʻana o ka calorie e 500-750 calories i kēlā me kēia lā. Hoʻololi pinepine kēia i ka papaʻai calorie haʻahaʻa o 1,200-1,500 calories i kēlā me kēia lā no nā wahine makua a me 1,500-1,800 calories i kēlā me kēia lā no nā kāne makua ().

E hoʻomaopopo he 1,200 mau calorie ma ka hopena haʻahaʻa o nā pae papaʻai haʻahaʻa haʻahaʻa i manaʻo ʻia no nā wahine.

Hoʻonohonoho kekahi o nā mea noiʻi i nā papaʻai calorie haʻahaʻa e like me nā papaʻai papaʻai e hāʻawi ma waena o 800-1,200 calories i kēlā me kēia lā, ʻoiai e hoʻokaʻawale ʻia nā papa ʻaina haʻahaʻa loa e like me nā papaʻai e hāʻawi ana ma lalo o 800 calories i kēlā me kēia lā (,).

Ukali ʻia kēia mau papaʻai no nā wā pōkole o nā pule a i mau mahina e paipai ai i ka pohō wikiwiki.

Hoʻohana pinepine ʻia ka ʻai haʻahaʻa calorie a me ka ʻai haʻahaʻa haʻahaʻa loa i nā hoʻonohonoho maʻi ma lalo o ka mālama lapaʻau ʻana, e like me nā kikowaena pohō kaumaha, akā makemake ʻia lākou e ka lehulehu pū kekahi.

ʻO ka ʻoiaʻiʻo, nui nā kumu aʻo kaumaha, nā mea hoʻomaʻamaʻa pilikino, a me nā pūnaewele makemake nui e hāʻawi i nā papa ʻaina 1,200-calorie, e hoʻohiki ana i ka mālama ʻana i kahi papa 1,200-calorie e kōkua iā ʻoe e "hōʻemi wikiwiki."

Paipai kēia mau papaʻai i ka hoʻohana ʻana i ka "calorie haʻahaʻa," "ʻaʻohe momona," a me ka "momona momona" e kōkua ai i ka hoʻoliʻiliʻi ʻana o ka calorie a me ka maʻa mau ʻana i ka helu ʻana i ka calorie i mea e hōʻoia ai nā mea ʻai e noho ana ma lalo o kā lākou palena o nā lā.

ʻOiai he kūpono paha kahi papaʻai 1,200-calorie i ka wā pōkole i kekahi mau hanana, 1,200 ka liʻiliʻi o nā calorie no ka hapanui o nā mākua.

Hoʻohui, ʻoiai ʻoe e ʻike mua i ka pohō wikiwiki i ka wā e hōʻemi nui ana i kāu lawe ʻana i ka calorie, hōʻike nā noiʻi ʻaʻole hana iki nā mea ʻai calorie haʻahaʻa no ka mālama ʻana i ke kaupaona no ka maikaʻi (,).

Hoʻohālikelike ʻia kahi papaʻai 1,200-calorie i ka ʻai haʻahaʻa haʻahaʻa. Hoʻohana ʻia nā papaʻai kalepona haʻahaʻa e hoʻolaulaha i ka pohō wikiwiki a i kekahi manawa kuhikuhi ʻia e nā ʻoihana mālama ola.

Hiki iā ia ke kōkua iā ʻoe e lilo i ka paona?

Pono ka hana ʻana i kahi deficit calorie no ka hoʻēmi kino. ʻO ka ʻoki ʻana i nā calorie e 500-750 calories i kēlā lā i kēia lā, e like me ka ʻōlelo a kekahi loea olakino, e paipai paha i ka hoʻēmi kino, ma ka liʻiliʻi i ka wā pōkole.

Ua hōʻike ʻia nā noiʻi he nui ma hope o ka ʻai ʻana o ka calorie haʻahaʻa, me nā papa ʻaina 1,200-calorie, hiki ke hāpai i ka hoʻēmi kino.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi i 2,093 poʻe me ka momona i hōʻike ʻia i ka mālama ʻia ʻana o ka papa ʻaina 1,200-calorie i hopena me ka lilo o 4.7% ka awelika momona ma mua o 12 mau mahina ().

I loko o kahi noi ʻē aʻe, ua ukali nā mākua i kahi papa hana hoʻemi kaumaha i hāʻawi ʻia ma kahi o 500, 1,200-1,500, a i ʻole 1,500-1800 calories i kēlā me kēia lā.

Ma hope o 1 makahiki, ua ʻike ka poʻe ma ka papa 1,200-1,500-calorie-i kēlā me kēia lā i ka awelika o ka paona he 15 paona (6.8 kg). Eia nō naʻe, 23% o ka poʻe 4,588 e ukali nei i ka papa 1,200-calorie i haʻalele i ke aʻo ʻana ().

Ua ʻike ʻia kahi noiʻi ʻoiai ʻo ka loiloi mua o ke kaupaona me ka hoʻohana ʻana i nā mea ʻai calorie haʻahaʻa e like me 1,200-calorie diet he mea wikiwiki a nui ia, ua ukali pinepine ʻia e ka loaʻa ʻana o ke kaupaona ʻoi aku ka nui, ke hoʻohālikelike ʻia me nā papaʻai e hoʻohana ana i nā kaohi calorie kaulike.

I ke aʻo ʻana o ke kaumaha o ke kalepa i ʻōlelo ʻia ma luna, ua nānā ka poʻe noiʻi ua lilo ka pohō wikiwiki i loko o nā mahina 3 i pili me ka loaʻa hou ʻana i ka manawa o ka mālama ʻana o ka hōʻemi kaumaha 9-malama i nā papaʻai ʻekolu ().

ʻO kahi haʻawina ʻē aʻe i 57 mau kānaka me ka momona a momona paha i ʻōlelo ma hope o ka hahai ʻana i kahi papa ʻaina 500-calorie haʻahaʻa loa a i ʻole 1,250-calorie papaʻai haʻahaʻa no 5 a me 12 mau pule, ua loaʻa hou iā 50% o nā paona kaupaona i lilo iā lākou ma mua o 10 mau mahina, ma ka awelika. ().

ʻO kēia ke kumu o ka ʻai ʻana o ka calorie haʻahaʻa e hoʻohuli i nā loli metabolic e mālama i ka ikehu a pale i ka pohō o ke kaupaona, e like me ka hoʻonui ʻana i ka makemake, ka nalo ʻana o ka nui o nā kino momona, a me nā hōʻemi ʻana i ka nui o nā calorie i puhi ʻia, a paʻakikī i ka mālama ʻana i ka lōʻihi lōʻihi (,,) .

Ua alakaʻi kēia i nā loea olakino he nui e koi i nā ʻano ʻai e hoʻohana i nā hōʻemi liʻiliʻi wale nō i ka lawe ʻana i ka calorie e hoʻoliʻiliʻi i ka hoʻohaʻahaʻa kaumaha ʻana me ka hoʻoliʻiliʻi ʻana i nā hoʻololi metabolic maikaʻi ʻole e pili ana i nā papa haʻahaʻa calorie (12).

ʻOiai ʻo ka ukali ʻana i kahi papa ʻaina calorie 1,200-calorie haʻahaʻa e hopena paha i ka lilo o ke kaumaha, lahilahi nā manawa o ka mālama ʻana i ke kaumaha.

Nā pono kūpono o ka papaʻai 1,200-calorie

Ma hope o ka 1,200-calorieʻai hiki ke hāʻawi i kekahi mau pono olakino, akā he mea nui e hoʻomaopopo e pili ana kēia mau pōmaikaʻi me ka palena ʻana o ka calorie, ma ka laulā, a ʻaʻole kikoʻī i nā hoʻolālā ʻai 1,200-calorie.

ʻO ka ʻai mau ʻana i nā calorie hou aʻe ma mua o ka pono o kou kino e hiki ai ke alakaʻi i nā hopena olakino he nui, e like me ka loaʻa ʻana o ke kaupaona, nā mea maʻi maʻi puʻuwai, a me ka maʻi kō ().

ʻO ka hoʻoulu ʻana i kou kino me ka helu kūpono o nā calorie e pono ai no ka mālama ʻana i ke olakino olakino maikaʻi.

Ua hōʻike ʻia nā noiʻi he nui ka hōʻemi ʻana o ka calorie, ma ka laulā, hiki ke kōkua i ke olakino e ka paipai ʻana i ka pohō kaumaha, hoʻemi ʻana i nā mea maʻi maʻi puʻuwai e like me ka LDL (ʻino) kolesterol, a me ka hoʻēmi ʻana i nā pae kō a me nā mumū (,,,,).

ʻAʻohe nīnau no ka lilo ʻana o ke kaumaha o ke kino i nā hopena maikaʻi i ke olakino a ʻo ka noho ʻana i loko o kāu pono calorie ponoʻī no ka maikaʻi o kou kino.

Eia nō naʻe, nā hana i hoʻohana ʻia e hoʻolaulaha i ka lilo o ke kaumaha, a me ka hoʻohana ʻana i ka calorie haʻahaʻa loa, pili nui nā ʻano hana papaʻai me ka hoʻonui ʻana o ka manawa o ke kaupaona i ka manawa.

No laila, ʻoiai e lilo ana ka nui o ke kaumaha o ke kino i mea e pono ai kou olakino holoʻokoʻa, he mea nui e koho i ke olakino olakino, nā hana pohō kaumaha ma mua o nā ʻano papaʻaiʻoi loa.

Pono e hoʻomaopopo ʻia ua hōʻike ʻia kekahi mau noiʻi i ka poʻe me ka momona a i ʻole ka momona momona e ukali i ka calorie haʻahaʻa a i ʻole nā ​​pāʻina calorie haʻahaʻa loa ma lalo o ka mālama olakino e lilo ka paona a hoʻomaikaʻi i ko lākou kō kō a me nā lipid profiles, i hiki ke hoʻomaikaʻi i ke olakino holoʻokoʻa.

Eia nō naʻe, ukali pinepine ʻia kēia mau papaʻai no nā wā pōkole a pili pinepine ʻia me nā helu haʻalele kiʻekiʻe ma muli o ko lākou ʻano kaohi.

Eia nō naʻe, inā hoihoi ʻoe i ka hahai ʻana i ka papa ʻaina calorie haʻahaʻa no ka hoʻēmi kino, he mea nui e kamaʻilio me kahi kahu mālama ola no ka ʻōlelo aʻoaʻo.

ʻO ka lilo ʻana o ke kaumaha o ke kino a me ka hoʻoulu ʻana i kou kino me ka helu kūpono o nā calorie he mea nui ia no ke olakino holoʻokoʻa. ʻOiai 1,200-calorie ʻai e pili me kekahi olakino olakino, pili kēia mau pōmaikaʻi me ka hoʻēmi calorie i ka nui.

Nā hopena hiki ʻole

Hoʻololi nui ʻia nā pono o ka calorie a pili i nā kumu he nui, e like me ka nui o ke kino, ka makahiki, a me nā pae hana. ʻAʻole kūpono kahi papaʻai 1,200-calorie i ka hapanui o nā mākua, me nā wahine liʻiliʻi.

ʻOiai he ʻokoʻa nā koi calorie mai kēlā me kēia kanaka a pololei hiki ke hoʻoholo ʻia me ka hoʻohana ʻana i nā pono kikoʻī a i ʻole ka helu ʻana, pono ka wahine mākua maʻamau ma kahi o 2000 mau calorie i kēlā lā i kēia lā e mālama i kona kaupaona, ʻoiai kahi kāne e pono ai ma kahi o 2,500 (,).

Eia hou, ʻo kēia mau helu he awelika wale nō ia a ʻaʻole hōʻike i nā ʻokoʻa o nā pono calorie ma muli o nā mea like me ka makahiki, nā pae o ka hana, a me ke kiʻekiʻe. Eia nō naʻe, ke manaʻo nei kēia mau calorie awelika awelika i kahi manaʻo o ka haʻahaʻa o 1,200 calories.

ʻOi aku ka haʻahaʻa o ka ʻai 1,200-calorie no ka hapanui o ka poʻe a hiki ke hopena i nā hopena maikaʻi ʻole e like me ka poni ʻana, ka pōloli loa, ka paupauaho, nā hemahema micronutrient, ka luhi, nā ʻeha poʻo, a me nā pōhaku ().

Eia kekahi, hiki i kahi papaʻai 1,200-calorie ke hoʻonohonoho iā ʻoe no ka holomua inā ʻo ka hōʻemi kaumaha lōʻihi kou pahuhopu.

ʻO ke kaohi ʻana i nā calori e alakaʻi i nā loli metabolic i kou kino. Hoʻopili kēia i ka hoʻonui ʻana o nā homone e like me ghrelin a me cortisol, ka mea e kipaku ai i ka pōloli, a me kahi kulu o ka nui o ka nui o ka metabolic (RMR), a i ʻole nā ​​calorie āu e kuni ai i ka wā hoʻomaha (12,).

ʻO kēia ke kumu o ka loaʻa hou o ke kaumaha i ka manawa, a me ka pōʻaiapuni o nā wā pinepine o ke kaupaona ʻana i ukali ʻia e ke kaupaona e loaʻa hou i ka nui o nā mea mālama maʻi mau - kahi e alakaʻi pinepine ai i nā manaʻo kaumaha.

Hoʻopilikia ka paikikala paona i ke olakino noʻonoʻo, a ua hōʻike ʻia ka noiʻi ʻana e hiki i kaʻai pinepine ʻana a me ke kaʻa kaʻa kaupaona ʻana ke koʻikoʻi i ka puʻuwai a hiki ke alakaʻi i kahi kiʻekiʻe o nā maʻi ʻai, ʻano diabetes 2, a me ka hoʻonui ʻana i ka make (,).

ʻO kaʻoki loa ʻana i nā calorie hiki ke alakaʻi i nā hopena maikaʻi ʻole e like me nā hemahema o ka momona a me ka luhi. ʻAʻohe hana iki nā papaʻai kalepona haʻahaʻa no ka hoʻoliʻiliʻi kaumaha lōʻihi a hiki ke alakaʻi i ke kaʻa uila, kahi e hopena maikaʻi ʻole i ke olakino holoʻokoʻa.

ʻO nā koho ʻē aʻe i ʻoi aku ka maikaʻi

ʻO ka manawa pinepine nā mea lawelawe olakino a me ka poʻe e nānā ana e lilo i ka paona e koho i nā papaʻai e pili ana i ka wikiwiki e hiki ai iā lākou ke hana i nā hopena i makemake ʻia, me ka noʻonoʻo ʻole ʻole i nā hopena olakino lōʻihi o ka kaohi ʻana i nā calories.

ʻOiai ke koho ʻana i kahi papa kaohi liʻiliʻi, calorie haʻahaʻa e hāʻawi pono ana ma lalo o kāu mau calorie i kēlā me kēia lā e hopena i ka pohō wikiwiki, e hoʻomanaʻo i kekahi o kēlā pohō kaumaha ma ke ʻano o ka nui o nā mākala. Hiki ke hoʻohaʻahaʻa i kāu RMR (12) i ka nalo ʻana o ka mākala a me nā hoʻololi metabolic ʻē aʻe.

ʻO nā hemahema calorie nui ʻaʻole wale e alakaʻi i nā loli maikaʻi ʻole e mālama i ka hōʻemi ʻana o ke kaumaha ʻoi aku ka paʻakikī akā hiki ke lawe i kahi hopena koʻikoʻi i kou olakino manaʻo.

Hōʻike ka hapa nui o nā noiʻi noiʻi ʻaʻole holo pono ka papaʻai a me ka hoʻohana olakino ʻana, ʻoi aku ka maikaʻi o ke kiʻina hana kaumaha i koho ʻia no ke kākoʻo ʻana i ka pohō kaumaha a me ka mālama ʻana o ka pohō kaumaha i ka manawa.

ʻO kahi laʻana, ma kahi o ka hōʻoki ʻana i kāu lawe i lalo i 1,200 calories, kahi e hoʻopili ai i kēlā me kēia ʻāpana o nā meaʻai e keʻa i kou mau lehelehe, e hoʻāʻo i kekahi o nā hōʻike e hōʻike nei, nā ʻōlelo hōʻemi olakino olakino maikaʻi.

• ʻAi i nā meaʻai āpau. ʻO nā meaʻai āpau, e like me nā mea kanu, nā huaʻai, nā pīni, nā iʻa, nā nati, nā ʻanoʻano, a me nā hua manu, pono e lilo i ka hapa nui o kāu lawe calorie. Hoʻopiha ʻia nā meaʻai āpau me ka fiber, protein, a me nā momona olakino e pono ai kou kino e ulu pono.
• E ʻoki i ke kō a me nā momona i hoʻohui ʻia. ʻO ka hōʻemi ʻana i kāu momona a hoʻonui ʻia i ka lawe ʻana i ke kō he ala olakino ia e paipai ai i ka pohō kaumaha. ʻO nā meaʻai kō a me a i ʻole momona momona e hoʻopili ʻia me ka soda, nā pōpō, nā ʻaikalima, nā kanakē, a me nā cereala kō ().
• Kuke i nā meaʻai hou aʻe ma ka home. E hilinaʻi iki i ka lawe ʻana i waho, nā hale ʻāina, a me nā meaʻai wikiwiki a kuke i nā meaʻai hou aʻe ma ka home. ʻO ka poʻe kuke i nā mea ʻai hou aʻe ma ka home e kaupaona i ka paona o ke kaupaona a loaʻa i ka papaʻai olakino olakino ma mua o ka poʻe e ʻai i nā mea ʻai he nui ma waho o ka home
• Hoʻonui i ka hana i kēlā me kēia lā. ʻO kekahi o nā ala maikaʻi loa e hoʻolauna i ke olakino, ka pohō kaumaha paʻa e hana i kahi deficit calorie ma ka hoʻonui ʻana i ka nui o nā calorie āu e kuni nei. E hoʻāʻo e hoʻohui i nā hele wāwae i kēlā me kēia lā i waho, e lawe ana i nā papa hoʻoikaika kino, a i ʻole ke komo ʻana i kahi hale hoʻoikaika kino.
• Hana pū me kahi kahu mālama ʻike ʻike. Hiki ke hoʻoweliweli a hoʻoweliweli ka hōʻemi kino. Hiki i kahi dietitian ʻike a i ʻole nā ​​mea lawelawe olakino hoʻomaʻamaʻa ʻē aʻe ke kōkua iā ʻoe e lilo i ka paona i ke ala olakino me ka ʻole o ka palena palena loa.

ʻOiai ʻo ka lilo ʻana o ke kaupaona me ka hoʻohana olakino, hiki ke mālama ʻia i ke ʻano o nā papaʻai hānai i manawa hou aku, hoʻemi ia i nā hoʻololi maikaʻi ʻole e hana ʻia i ka wā o ke kaohi ʻana o ka calorie a hiki ke kōkua i ka hoʻonui ʻana i kou manawa o ka mālama ʻana i ke kaupaona no ka maikaʻi.

Ke hoʻāʻo nei e lilo i ka paona, hoʻohana i nā ʻano hana ʻoi aku ka palena i hiki ke kōkua iā ʻoe e hoʻokō i ke olakino olakino.

Ke laina lalo

ʻO kahi papaʻai 1,200-calorie kahi ʻano ʻai calorie haʻahaʻa e hoʻopili maʻamau i ka helu ʻana i nā calorie a me ka ʻai ʻana i nā meaʻai calorie hoʻoliʻiliʻi e hoʻoliʻiliʻi ai i ka pohō kaumaha.

ʻOiai paha ka paukū 1,200-calorie e hoʻoliʻiliʻi i ka wā pōkole, ke kaupaona wikiwiki ʻana, nā hoʻololi metabolic e hana ʻia i ka wā o ke kaohi calorie e paʻakikī loa ai ka mālama ʻana i ke kaumaha.

ʻO ka mea hou aku, 1,200 nā calory ma lalo o ka awelika o ka nui o nā calorie e pono ai ka hapanui o nā mākua - ʻoiai nā wahine liʻiliʻi - e hoʻoulu i ko lākou kino.

ʻOiai nā papaʻai e hāʻawi ana i 1,200 a ʻoi aku paha o nā calori i mea hana makemake nui ʻia no ka pohō kaumaha, ʻoi aku ka maikaʻi no kou olakino holoʻokoʻa e koho i kahi papaʻai e hoʻoulu ai i kou kino i ke ala olakino a paipai i ka lohi kaumaha akā hiki ke hoʻomau ʻia ke kaupaona hiki ke mālama ʻia no ke ola.