Nā Kiʻikuhi 7 e hōʻoiaʻiʻo ai i ka helu ʻana o nā Calories

Anter

• 1. Hoʻonui ke kaumaha o ke kino me ka lawe ʻana o ka calorie
• 2. Hoʻonui ka BMI me ka lawe ʻana o ka calorie
• 3. Ua māhuahua ka ʻai ʻana o nā macronutrients āpau
• 4. ʻO nā papaʻai momona momona a me nā momona momona ka hopena o ke kaupaona like ʻana
• 5. ʻO ke kaupaona kaupaona ma nā papaʻai like ʻole
• 6. ʻO ka helu ʻana i nā calorie e kōkua i ka lilo ʻana o ka paona
• 7. Ua emi nā pae hana
• Ke laina lalo

Ua piʻi aʻe nā helu o ka momona i nā makahiki he hala i hala.

I ka 2012, ma kahi o 66% o ka lehulehu o ka U.S. a ʻoi paha ka nui o ke kino a momona paha ().

ʻOiai hiki i nā macronutrients, nā ʻano meaʻai, a me nā mea ʻē aʻe ke hoʻokau i kahi kuleana, ʻo ke kaulike ʻole o ka ikehu ka mea hāʻawi nui (,,).

Inā ʻai ʻoe i nā mea ʻoi aku ka nui o ke kala ma mua o ka pono, hiki ke hopena i ka loaʻa ʻana o ke kaumaha.

Eia nā pakuhi he 7 e hōʻike ana he mea nui nā calorie.

1. Hoʻonui ke kaumaha o ke kino me ka lawe ʻana o ka calorie

Puna: Swinburn B, et al. . ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2009.

Ua loiloi kēia aʻo ʻana i nā loli i ka lawe ʻana o ka calorie a me ka awelika o ke kino mai 1970 a 2000. Ua ʻike ʻia ma 2000 ka paona o ke keiki awelika he 9 paona (4 kgs) ʻoi aku ma mua o 1970, ʻoiai ke kaumaha o nā mākua ma kahi o 19 paona (8.6 kgs) ʻoi aku ( ).

Ua ʻike nā kānaka noiʻi ʻo ka loli o ke kaupaona kaulike kaulike ʻia me ka hoʻonui pono o ka lawe ʻana i ka calorie.

Ua hōʻike ʻia ua hoʻopaʻa ʻia nā keiki i kēia manawa he 350 calories hou aʻe i kēlā me kēia lā, ʻoiai e ʻai nā mākua i kahi 500 calories hou aʻe i kēlā me kēia lā.

2. Hoʻonui ka BMI me ka lawe ʻana o ka calorie

Kumuwaiwai: Ogden CL, et al. . ʻOihana o ke olakino a me nā lawelawe kanaka, nā kikowaena no ka mālama ʻana i ka maʻi a me ka pale ʻana, National Center for Health Statistics, 2004.

Kuhi ke kino nui (BMI) i kāu lakio kiʻekiʻe-i-kaupaona. Hiki iā ia ke lilo i hōʻailona o ka momona a me nā maʻi maʻi (,).

I nā makahiki he 50 i hala iho nei, ua piʻi aʻe ka awelika BMI i 3 mau helu, mai 25 a 28 ().

Ma waena o nā mākua o ʻAmelika Hui Pū ʻIa, ʻo kēlā me kēia hoʻonui ʻana o ka calorie 100 i ka lawe ʻana o ka meaʻai i kēlā me kēia lā e pili pū me ka piʻi ʻana o 0.62-point i ka awelika BMI (9).

E like me kāu e ʻike ai i ka pakuhi, pili kēia piʻi ʻana i BMI i ka like o ke kū ʻana o ka loaʻa o ka calorie.

3. Ua māhuahua ka ʻai ʻana o nā macronutrients āpau

Puna: ʻO Ford ES, et al. . ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2013.

Manaʻo kekahi poʻe e alakaʻi ka carbs i ka loaʻa ʻana o ke kaupaona, ʻoiai manaʻo kekahi poʻe ʻo ka momona ke kumu.

Hōʻike ka ʻikepili mai ka National Health and Nutr Examination Survey i ka pākēneka o nā kalorone mai nā macronutrients - carbs, protein, a me ka momona - i noho mau i nā makahiki ().

Ma ke ʻano he pākēneka o nā calorie, ua hoʻonui iki ʻia ka loaʻa ʻana o ka momona, ʻoiai ua hoʻemi ʻia ka momona. Eia naʻe, ua piʻi aʻe ka huina ʻai o nā macronutrients ʻekolu.

4. ʻO nā papaʻai momona momona a me nā momona momona ka hopena o ke kaupaona like ʻana

Puna: Luscombe-Marsh ND, et al. . ʻO ka Ka Nupepa ʻAmelika o ka Nutrical Clinical, 2005.

Wahi a kekahi poʻe noiʻi, ʻoi aku ka nui o nā papaʻai momona haʻahaʻa e hoʻonui ai i ka metabolism ma mua o nā papaʻai ʻē aʻe (,).

Ua hōʻike ʻia kahi noiʻi i kahi papaʻai momona haʻahaʻa i hiki ke kūpono no ka pohō kaumaha a hāʻawi i nā pono olakino he nui. Eia nō naʻe, ʻo ke kumu nui ke kumu o ka hōʻemi ʻana i ka hōʻemi ʻana o ka calorie.

Hoʻohālikelike hoʻokahi haʻawina i ka papaʻai momona momona i ka papaʻai momona kiʻekiʻe i nā hebedoma 12 o ke kaohi kalori. Hoʻopau nā hoʻolālā pāʻina āpau i nā calorie e 30%.

E like me ka hōʻike ʻana o ka pakuhi, ʻaʻohe ʻokoʻa nui ma waena o nā papaʻai ʻelua ke mālama ʻia ka mālama ʻana i nā calorie.

Eia kekahi, ʻo ka hapanui o nā noiʻi ʻē aʻe i kāohi i nā calorie i ka nānā ʻana he like ke kaupaona ʻana ma nā kaʻa haʻahaʻa a me nā papa momona.

ʻ saidlelo ʻia, ke ʻae ʻia ka poʻe e ʻai a hiki i ka wā e piha ai lākou, lilo ka momona i ka momona momona ma ka papaʻai momona haʻahaʻa, ʻoiai ke kāohi nei ka papaʻai i ka makemake.

5. ʻO ke kaupaona kaupaona ma nā papaʻai like ʻole

Puna: ʻO Sacks FM, et al. . Ka Nūpepa Lapaʻau ʻo New England, 2009.

Ua hoʻāʻo kēia hoʻopaʻa ʻana ʻehā mau ʻano pāʻina calorie i kaupalena ʻia ma mua o 2 mau makahiki a hōʻoia i kekahi o ka noiʻi ma luna ().

Pau nā hui ʻehā i ka 7.9-8.6 paona (3.6-3.9 kgs). ʻAʻole i loaʻa i nā kānaka noiʻi he ʻokoʻa i ke anapuni o ka pūhaka ma waena o nā hui.

ʻO ka mea e mahalo ai, ua ʻike ʻia ke aʻo ʻana ʻaʻohe ʻokoʻa o ka pohō kaumaha ke kau ʻia nā carbs mai 35-65% o ka nui o ka loaʻa ʻana o ka calorie.

Hōʻike kēia haʻawina i nā keu pono o ka hōʻemi ʻana o ka calorie i ka pohō kaumaha, me ka nānā ʻole i ka wā macronutrient breakdown.

6. ʻO ka helu ʻana i nā calorie e kōkua i ka lilo ʻana o ka paona

Puna: ʻO Carels RA, et al. Nā ʻAina ʻAi, 2008.

E lilo i kaupaona, ʻōlelo ka poʻe loea he nui i ka ʻai ʻana he 500 mau calorie ma mua o kou pono.

Ua nānā ka hoʻopaʻa ʻana ma luna inā ua kōkua ka helu ʻana i nā calorie i ka poʻe e lilo i ka nui o ke kaupaona ().

E like me kāu e ʻike ai i ka pakuhi, aia kahi pilina paʻa ma waena o ka helu o nā lā i nānā aku ai nā mea komo i ka lawe ʻana o ka calorie a me ka nui o ke kaumaha i lilo.

Hoʻohālikelike ʻia me ka poʻe i nānā nui ʻole i nā calorie, ʻo ka poʻe i nānā i kā lākou lawe ʻana i ka calorie ua nalowale kokoke 400% ʻoi aku ke kaupaona.

Hōʻike kēia i nā keu pono o ka nānā ʻana i kāu lawe ʻana i ka calorie. Hoʻomaopopo ka hoʻomaopopo ʻana i kāu ʻano hana a me ka lawe ʻana i ka calorie i ka pohō kaumaha lōʻihi.

7. Ua emi nā pae hana

Puna: ʻO Levine J, et al. ʻO Arteriosclerosis, Thrombosis, a me Vology Biology, 2006.

Me ka hoʻonui ʻia o ka ʻai calorie, hōʻike nā hōʻike e emi ana ka ikaika o ka poʻe ma mua o ka manawa, ma ka awelika (,).

Hoʻokumu kēia i kahi āpau ikehu, kahi manawa e kuhikuhi ana i ka ʻokoʻa ma waena o ka helu o nā calories āu e ʻai ai a puhi ai.

Aia kekahi hōʻike e, ma ka laulā, hiki i ka poʻe me ka momona ke emi o ka hana kino ma mua o ka poʻe i ʻole ka momona.

ʻAʻole pili kēia i ka hoʻoikaika kino akā i ka hana hoʻoikaika kino ʻole e like me ke kū ʻana. Ua ʻike ʻia kahi noiʻi e kū ana nā poʻe wīwī ma kahi o 152 mau minuke i kēlā me kēia lā ma mua o ka poʻe me ka momona ().

Ua hoʻoholo nā kānaka noiʻi inā pili ka poʻe me ka momona i ka pae o ka hana a ka hui lean, hiki iā lākou ke puhi i 350 mau calorie i kēlā me kēia lā.

Hōʻike kēia a me nā noiʻi ʻē aʻe i ka hōʻemi ʻana i ka hana kino kekahi mea hoʻokele mua i ka loaʻa ʻana o ke kaumaha a me ka momona, me ka hoʻonui ʻia o ka ʻai calorie (,,).

Ke laina lalo

Kākoʻo nui ka hōʻike o kēia manawa i ka manaʻo i ka loaʻa ʻana o ka calorie kiʻekiʻe ke alakaʻi i ka loaʻa kaumaha.

ʻOiai ʻoi aku ka momona o kekahi mau meaʻai ma mua o nā mea ʻē aʻe, hōʻike nā noiʻi, ma ka holoʻokoʻa, hoʻoliʻiliʻi i nā calorie e hōʻemi i ka pohō, me ka nānā ʻole i ka papaʻai papa.

ʻO kahi laʻana, kiʻekiʻe paha nā meaʻai i ka nui o nā calories, akā makemake lākou e hoʻopiha. I kēia manawa, maʻalahi ka ʻai i nā meaʻai i hana nui ʻia, a ma hope o ka ʻai ʻana i kahi pāʻina, ʻike koke ʻoe i ka pōloli. I kēia ala, lilo i mea maʻalahi ke hoʻopau i nā calorie hou aʻe ma mua o kāu e pono ai.

ʻOiai he mea nui ka maikaʻi o ka meaʻai no ke olakino maikaʻi, ʻo ka nui o ka lawe ʻana i ka calorie e hoʻokani nui i ka loaʻa a me ka lilo ʻana o ka kaumaha.