ʻO kahi papaʻai 3,000-Calorie: Nā Pōmaikaʻi, Loaʻa Kaupaona, a me ka Hoʻolālā Meaʻai

Anter

• ʻO wai ka mea e ukali i ka papaʻai 3,000-calorie?
• Hiki ke kōkua iā ʻoe e kaupaona
• No ke aha ʻoe e makemake ai e hoʻonui i ka paona
• Ka helu palekana o ka loaʻa waiwai
• Pehea e hahai ai i kahi papaʻai 3,000-calorie olakino
• Nā meaʻai e ʻai ai, nā meaʻai e hōʻalo ai
• Papa kuhikuhi laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Ke laina lalo
• Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia

Kuhi ʻia kahi papaʻai 2000-calorie i mea maʻamau a hoʻokō i nā pono pono o ka hapanui o ka poʻe.

Eia nō naʻe, kaukaʻi ʻia i kāu pae hana, ka nui o ke kino, a me nā pahuhopu, pono ʻoe i nā mea hou aʻe.

Kūkākūkā kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka papaʻai 3,000-calorie, me nā kumu no ka ukali ʻana i hoʻokahi, he aha nā meaʻai e ʻai ai a palena, a me kahi papa ʻaina meaʻai.

ʻO wai ka mea e ukali i ka papaʻai 3,000-calorie?

Hoʻokumu ʻia kāu mau calorie i kēlā me kēia lā ma nā kumu he nui, e like me:

• Hoohanau. Puhi nā wahine i 5-10% ʻoi aku ka liʻiliʻi o nā calorie i ka hoʻomaha ma mua o nā kāne o ke kiʻekiʻe like ().
• Makahiki. ʻO ka nui o nā calorie āu e kuni ai i ka hoʻomaha e hōʻole me ka makahiki ().
• Kiʻekiʻe. ʻO ke kiʻekiʻe ʻoi aku ʻoe, ʻo ka nui o nā calori e pono ai e mālama i kou kaupaona.
• Haʻawina. ʻO ka hoʻoikaika kino a me nā hana e like me ka hana i ka pā a me ka fidgeting e hoʻonui i nā pono o ka calorie ().

Pono nā calorie o kēlā me kēia lā mai 1,600-2,400 calories i kēlā lā i kēia lā no nā wahine makua a me 2,000-3,000 calories no nā kāne makua, me nā wēlau haʻahaʻa o nā pae no nā poʻe noho a me nā wēlau kiʻekiʻe no ka poʻe e hana ().

Hoʻokumu ʻia kēia mau koho ma nā kaulike e hoʻohana ana i ke kiʻekiʻe awelika a me ke kaumaha olakino no nā wahine makua a me nā kāne. ʻO 5'4 "(163 cm) ka lōʻihi o ka wahine a he 126 paona (57.3 kg) ka lōʻihi, akā ʻo ka kāne kuhikuhi he 5'10" (178 cm) a he 154 paona (70 kg).

Kaukaʻi ʻia i kou nui o ke kino a me ka pae o ka hana, hiki iā ʻoe ke koi i 3,000 mau kalori a ʻoi aku paha i kēlā me kēia lā e mālama i kou kaupaona.

ʻOiai ʻoi aku ka nui o nā pono calorie o nā mea pāʻani ma mua o ka lehulehu, ʻo ka poʻe me nā hana koi kino, e like me nā limahana mahiʻai a me nā limahana hana, pono paha lākou i kahi nui o nā calories e mālama i ko lākou kaumaha.

ʻO ka mea ʻāpiki, inā hana ʻoe i ka hoʻoikaika kino i kekahi mau lā o kēlā me kēia pule me ka hana iki ma waena, ʻaʻole pono ʻoe i kēlā mau calorie he nui, no ka mea, ʻoi aku ka liʻiliʻi o nā calorie i ka hana ma mua o ka manaʻo o ka poʻe.

ʻO nā mea e like me ke kāne, ka makahiki, ke kiʻekiʻe, a me ka pae o ka hana e hoʻohuli ai inā ʻoe e hāhai i kahi papa 3,000-calorie.

Hiki ke kōkua iā ʻoe e kaupaona

ʻOiai ke ʻimi nei nā poʻe he nui e lilo i ka paona, ke nānā nei kekahi e loaʻa.

Loaʻa ka loaʻa o ke kaumaha ke hoʻopau mau ʻoe i nā calorie ma mua o kou puhi ʻana i kēlā me kēia lā. Kaukaʻi ʻia i kāu pae hana a me ka nui o ke kino, ʻoi aku ka nui o nā 3,000 calories ma mua o kāu mau calorie e pono ai, e hoʻonui ai iā ʻoe ().

No ke aha ʻoe e makemake ai e hoʻonui i ka paona

Nui nā kumu no ka makemake e loaʻa i ka kaumaha.

Inā hoʻokaʻawale ʻia ʻoe ma ke ʻano he kaona kaupaona e like me ka helu nui o kou kino (BMI), hiki i kāu mea mālama ola a i ʻole ka mea hoʻopaʻa inoa hoʻopaʻa inoa e ʻōlelo iā ʻoe e kaupaona.

ʻOkoʻa, inā he ʻaaleʻa ʻoe, makemake paha ʻoe e hoʻonui i ke kaupaona - kūpono i ke ʻano o ka nui o nā mākala - e hana maikaʻi i kāu haʻuki.

Pēlā nō, inā ʻoe he bodybuilder a i ʻole i ka hāpai uila, makemake paha ʻoe e hoʻonui i ka kaupaona no ka hoʻonui ʻana i ka nui o ka mākala a me ka ikaika.

I nā kūlana ʻē aʻe, loaʻa paha iā ʻoe kahi ʻano olakino e hoʻonui ai i kāu pono o ka calorie, e like me ke kanesa a i ʻole ka maʻi, a i ʻole ke ola hou ʻana mai kahi ʻoki nui (,).

Ka helu palekana o ka loaʻa waiwai

ʻOiai he kākaʻikahi nā haʻawina e pili ana i ke kumuhana, ʻo ka nui o ka loaʻa o ke kaupaona he 0.5-2 paona (0.2-0.9 kg) i kēlā me kēia pule (11).

Eia nō naʻe, i ka poʻe me ka maikaʻi ʻole o ka meaʻai, loaʻa ka loaʻa o ke kaumaha ma kahi o 4.4 paona (2 kg) i kēlā me kēia pule.

Hiki ke loaʻa ke kaupaona wikiwiki ʻana i nā hopena ʻoluʻolu ʻole, e like me ka bloating, ʻōpū ʻōpū, a me ka paʻa ʻana o ka wai. Inā he ʻaaleʻa ʻoe, hiki i kēia mau hopena ke pale i kāu hana e ka hopena maikaʻi ʻole i kāu hana a i ʻole nā ​​hana ().

ʻO ka mea hou aʻe, hiki i ke kaupaona wikiwiki ke hoʻonui i kāu pae triglyceride, e hāpai ai i kou maka i ka maʻi puʻuwai (,).

ʻO ka wikiwiki o ka loaʻa ʻana o ke kaupaona e pili ana i ka nui o nā calori e pono ai e mālama i kou kaupaona.

Inā mālama ʻoe i kou kaupaona ma luna o 2,000 mau calorie i kēlā lā i kēia lā, e wikiwiki ana ʻoe i ke kaupaona ma kahi papa 3,000-calorie ma mua o ka mea mālama i ko lākou kaupaona ma 2,500 calories i kēlā me kēia lā.

ʻO kahi laʻana, ua hōʻike hoʻokahi kahi hebedoma 8 mau pule i ka wā i ʻai ai nā kānaka olakino he 25 i ka 950 mau calorie hou aʻe ma mua o ko lākou mau pono mālama mālama kaumaha, ua loaʻa iā lākou ka awelika o 11.7 paona (5.3 kg) - 7.7 paona (3.5 kg) nona ka momona ( ).

Inā ʻai wale kēlā mau mea like me 500 wale nō ma luna o kā lākou mau calorie mālama pono no ka lōʻihi like, e emi ana paha ka kaumaha.

No kekahi poʻe, kōkua ka 3,000-calorie iā ʻoe e loaʻa kaupaona. ʻO kahi helu ʻoluʻolu, palekana o ka loaʻa waiwai he 0.5-2 paona (0.2-0.9 kg) i kēlā me kēia pule.

Pehea e hahai ai i kahi papaʻai 3,000-calorie olakino

ʻO nā calorie i kāu papaʻai e hele mai ana mai ʻekolu mau macronutrients - carbs, fat, and protein.

Hāʻawi ka protein a me nā carbs i ʻehā mau calorie ma ka gram, hoʻohālikelike ʻia me ʻeiwa no ka momona.

Kuhi ʻia nā pae hoʻoili Macronutrient ʻae ʻia (AMDRs) i hoʻonohonoho ʻia e ka Institute of Medicine of the National Academies e ʻae ka poʻe (17):

• 45-65% o kā lākou mau calorie mai ka carbs
• 20-35% o kā lākou mau calorie mai ka momona
• 10-35% o kā lākou mau calorie mai ka protein

Pili ka pakuhi ma lalo i kēia mau pākēneka i ka papaʻai 3,000-calorie:

Ke hui pū ʻia me ka hoʻomaʻamaʻa kūʻē, loaʻa nā protein i ka hopena kiʻekiʻe o ka AMDR i hōʻike ʻia e hōʻemi i ka momona o ke kino ma muli o ka nui o ka nui o ka calorie a hoʻonui i ka nui o nā mākua (,,).

Hiki i ka hoʻomaʻamaʻa kūleʻa ke hoʻoulu i ka loaʻa ʻana o ka mākala ma kahi o ka loaʻa momona i ka papa calorie kiʻekiʻe ().

E hoʻopau i ka protein a puni kāu mau hoʻomaʻamaʻa, a me ke kaulike like i kou mau lā e hoʻonui ai i ka hoʻōla a me ka ulu ʻana o ka mākala (,).

Hiki ke kōkua i ka lawe ʻana i nā protein kiʻekiʻe me ka hoʻomaʻamaʻa ʻana i ka maikaʻi o kāu hana kino.

Nā meaʻai e ʻai ai, nā meaʻai e hōʻalo ai

ʻO ka ʻai ʻana he 3,000 mau calorie i kēlā me kēia lā mai ka ʻai holoʻokoʻa i hana ʻia a i ʻole hana liʻiliʻi ʻia, e like me nā huaʻai, nā mea kanu, nā kīʻaha holoʻokoʻa, nā momona momona, a me nā protein protein.

ʻO ia no ka mea he nui nā meaola i loko o kēia mau meaʻai akā he kakaikahi wale nō nā calories, e koi ana iā ʻoe e ʻai i kahi nui o nā meaʻai.

ʻO ka mea ʻāpiki, maʻalahi ka ʻai ʻana i 3,000 mau calorie mai nā meaʻai i hoʻomaʻemaʻe nui ʻia, e like me ka puaʻa, nā ʻuala, nā kanakē, nā kuki, nā mea ʻai momona, a me nā mea inu kō, no ka mea, he ʻono loa lākou a piha pū me nā calories.

Eia nō naʻe, no ka nele o kēia mau mea ʻai maikaʻi i nā meaola nui no ke olakino, he mea nui ia e kiʻi i ka hapa nui o kāu mau calorie mai nā meaʻai āpau, me:

• Nā protein i hoʻokumu ʻia me nā holoholona: Salemona, moa, kūpale, bison, hua manu holoʻokoʻa, a me nā ʻoki wiwi o ka pipi, e like me flank a sirloin steak
• Nā protein i hoʻokumu ʻia me nā mea kanu: tofu, edamame, tempeh, peas, a me nā pīpī
• Palaoa: ka ʻoka, ka laiki, nā berena, nā pasta, a me ka quinoa
• Waiu: ka waiū, ka tī liʻiliʻi, kefir, a me ka yogurt Greek.
• Nā momona a me nā aila: almonds, walnuts, flax seed, ʻoliva aila, a me nā nut butters e like me ka pī maoli a i ʻole ka ʻalemona almond
• Hua: nā hua ʻai, nā hua, nā ʻāpala, maiʻa, nā pea, nā ʻalani, nā hua waina, a pēlā aku.
• Nā mea kanu: squash, ʻuala, ka pī, kale, pepa, zucchini, broccoli, ʻōmato, cauliflower, etc.

Hoʻohui, nā pauka protein, e like me ka waikawa, ka casein, a me nā pauka mea kanu e like me ka laiki, ka soya, a i ʻole ka pi, hiki ke hoʻohui ʻia i nā mea ʻono no ka meaʻai momona a me ka meaʻai i piha i ka calorie.

ʻO ka mea hope loa, ʻo nā mea hoʻopihapiha loaʻa ka nui, i hāʻawi pinepine i nā 1000 calories i kēlā me kēia lawelawe ʻana, he koho kūpono ia, akā ʻoi aku ka maikaʻi o ka hālāwai ʻana me kāu calorie a me nā pono nutrient ma o ka papaʻai mua.

ʻO nā meaʻai i hana ʻia me ka hana pono ʻole ʻia e hōʻalo a kaupalena ʻia i ka papaʻai 3,000-calorie e komo pū me:

• Nā meaʻai i palai ʻia: Palani fries, ʻaka, aniani, moa, ʻāpana moa, a pēlā aku.
• Mea 'ai wikiwiki: tacos, burger, pizza, ʻīlio wela, a pēlā aku.
• Nā meaʻai a me nā mea inu momona: ka soda, ke kanakē, nā mea inu haʻuki, nā mea hoʻomoʻa kō, nā kī ʻono, nā kalima, nā mea inu kope ʻono, a pēlā aku.
• ʻO nā kālapa i hoʻomaʻemaʻe ʻia: nā kuki, nā ʻāpana, nā mea ʻai momona, nā pā, a pēlā aku.

Inā loaʻa ka hapa nui o kāu papaʻai i nā meaʻai āpau, nā mea momona, hiki iā ʻoe ke leʻaleʻa i kāu punahele punahele i ka hoʻohaʻahaʻa.

E hōʻoia i ka hapa nui o kāu mau calorie mai ka hana liʻiliʻi, nā meaʻai momona-momona a mālama i nā mea momona a me nā meaʻai maikaʻi ʻole no ka hana maʻamau.

Papa kuhikuhi laʻana

Eia paha ke ʻano o 5 mau lā ma kaʻai 3,000-kalori.

PōʻakahiEnglish

• ʻAina kakahiaka: 1 kīʻaha (80 gram) o nā ʻoka me 1 kīʻaha (240 ml) o ka waiū a me ka waiū hoʻokumu mea kanu, 1 maiʻa i kāhi ʻia, a me 2 mau punetēpu (33 gram) o ka wai pīnī
• Mea ʻai māmā: ala hui i hana ʻia me 1 kīʻaha (80 gram) o ka cereal maloʻo, 1/4 kīʻaha (30 gram) o ka granola, 1/4 kīʻaha (34 gram) o nā hua maloʻo, a me 20 mau hua
• ʻAina awakea: 1 kīʻaha (100 gram) o ka spaghetti me 3/4 mau kīʻaha (183 gram) o ka wai kōmato a me 4 auneke (112 gram) o ka pipi i hoʻomoʻa ʻia, a me ka palaoa 1 me ka punetēpu (14 gram) o ka waiūpaka
• Mea ʻai māmā: 1 kīʻaha (226 gram) o ka tī liʻiliʻi a me 1/2 kīʻaha (70 gram) o nā blueberry
• ʻAina ahiahi: 4 auneke (110 gram) o ka salemona, 1 kīʻaha (100 gram) o ka laiki ʻeleʻele, a me 5 mau asparagus ihe

Pōʻalua

• ʻAina kakahiaka: hana maʻalahi me 2 mau kīʻaha (480 ml) o ka waiū a me nā mea kanu i hoʻokumu ʻia, 1 kīʻaha (227 gram) o ka yogurt, 1 kīʻaha (140 gram) o nā blueberry, a me 2 punetēpu (33 gram) o ka ʻalemona almond
• Mea ʻai māmā: 1 pā pā granola, 1 ʻāpana o nā hua, a me nā ʻāpana o ka tī tī
• ʻAina awakea: 12-'īniha sub kai me kaʻiʻo, ka tī, a me nā mea kanu me 3 auneke (85 gram) o nā kāloti pēpē, 2 punetēpu (28 gram) o hummus, a me nā ʻāpala i nā ʻaoʻao.
• Mea ʻai māmā: 1 scoop o ka waiū protein protein i kāwili ʻia i 1 cup (240 ml) o ka waiū a me ka waiū hoʻokumu mea kanu
• ʻAina ahiahi: 4-ounce (113-gram) sirloin steak, 1 medium-size (173-gram) kaʻuala i hoʻomoʻa ʻia me 1 punetēpē (14 gram) o ka bata, a me 1 kīʻaha (85 gram) o broccoli

Pōʻakolu

• ʻAina kakahiaka: 3 mau waffle palaoa holoʻokoʻa me 2 punetēpu (33 gram) o ka wai pīnī, 1 ʻalani, a me 2 mau kīʻaha (480 ml) o ka waiū a me ka waiū hoʻokumu mea kanu.
• Mea ʻai māmā: 1 pā granola-kumu gran bar a me 1 auneke (28 gram) o nā ʻalemona
• ʻAina awakea: 6-auneke (170-gram) 90% -le burger ma ka bun palaoa holoʻokoʻa me ka ʻāpana kōmato a me ka lau lettuce, a ʻo 1 1/2 kīʻaha (86 gram) o nā ʻuala ʻuala i hana ʻia i ka aila ʻoliva.
• Mea ʻai māmā: 1 kīʻaha (227 gram) o ka Greek yogurt a me 1 cup (140 gram) o nā strawberry
• ʻAina ahiahi: 4-auneke (112-gram) umauma moa, 1/2 kīʻaha (84 gram) o ka quinoa, a me 1 1/3 kīʻaha (85 gram) o nā pī kō

Pōʻahā

• ʻAina kakahiaka: 3-hua manu omelet me nā ʻoki i kālai ʻia, nā pepa bele ʻulaʻula a me ʻōmaʻomaʻo, a me 1/4 kīʻaha (28 gram) o ka tī kuʻi ʻia me 2 mau kīʻaha (480 ml) o ka waiū a me ka waiū mea kanu e inu.
• Mea ʻai māmā: 2 punetēpu (33 gram) o ka wai pīnī a me 1 maiʻa ma ka ʻāpana 1 o ka berena palaoa holoʻokoʻa
• ʻAina awakea: 8 auneke (226 gram) o nā hoʻopihapiha tilapia, 1/4 kīʻaha (32 gram) o ka līlī, a me kahi saladi i kāpili ʻia me 1/4 kīʻaha (30 gram) o nā walnuts
• Mea ʻai māmā: 2 ʻoki, hua moa paʻakikī ma luna o kahi salakea ʻōmaʻomaʻo i kāwili ʻia
• ʻAina ahiahi: ua hana ʻia ka chili turkey me kahi umauma kuhukukū he 4-aunak (114-gram), ʻokiʻoki i nā ʻaka, kālika, keleka, a me nā pepa ʻono, 1/2 kīʻaha (123 gram) o nā kēpau kēpau, ʻupu, a me 1/2 kīʻaha (120 gram) o nā pīni cannellini, kāpī ʻia me 1/4 kīʻaha (28 gram) o ka tī kuʻu. Hoʻohui i ka oregano, nā lau bay, ka chili pauka, a me ke kumino e like me ka makemake no ka ʻono.

Pōʻalima

• ʻAina kakahiaka: 3 mau hua holoʻokoʻa, 1 ʻāpala, a me 1 kīʻaha (80 gram) o ka oatmeal i hana ʻia me 1 cup (240 ml) o ka waiū a me ka waiū hoʻokumu mea kanu
• Mea ʻai māmā: 1 kīʻaha (226 gram) o ka yogurt maʻamau me 1/4 kīʻaha (30 gram) o ka granola a me 1/2 kīʻaha (70 gram) o nā raspberry
• ʻAina awakea: 6-auneke (168-gram) umauma moa, 1 ʻuala waena (151-gram) ʻuala, 3/4 kīʻaha (85 gram) o nā pīni ʻōmaʻomaʻo, a me 1 auneke (28 gram) o nā nati
• Mea ʻai māmā: 1/2 kīʻaha (130 gram) o nā pīpī ma luna o nā greens
• ʻAina ahiahi: kīʻaha burrito me 6 auneke (170 gram) o ka stein sirloin i ʻokiʻoki ʻia, 1/2 kīʻaha (130 gram) o nā pīni ʻeleʻele, 1/2 kīʻaha (90 gram) o ka laiki ʻeleʻele, 1 kīʻaha (35 gram) o ka letusce kuʻi ʻia a me ka milo, a me 2 punetēpu (16 gram) o ka salsa

ʻO kēia papa kuhikuhi 3,000-calorie, 5 lā lā me kahi ʻano o nā meaʻai momona, e like me nā protein protein, nā momona momona, nā huaʻai, a me nā mea kanu.

Ke laina lalo

Kaukaʻi ʻia i nā kumu he nui, me kāu pae o ka hana a me ka nui o ke kino, hiki i kahi papaʻai 3,000-calorie ke kōkua iā ʻoe e mālama a loaʻa ka kaumaha.

ʻO nā meaʻai āpau, unprocessed a minimally i hana ʻia, e like me nā huaʻai, nā lau, nā kīʻaha holoʻokoʻa, nā momona momona, a me nā protein momona e hana i ka hapa nui - inā ʻaʻole āpau - o kāu papaʻai.

ʻO kekahi lima ʻē aʻe, pono e kaupalena ʻia nā meaʻai i hoʻomaʻemaʻe ʻia e like me ka puaʻa, nā ʻuala, nā kuki, nā kuki, nā mea ʻai momona, a me nā mea inu momona.

Hoʻomākaukau Meaʻai: ʻO ka moa a me nā mea kanu Veggie e kāwili ʻia