ʻEhia mau calori āu e ʻai nei?
Anter
- Ehia mau kalina e pono ai?
- 4 Nā mea pilikino e pili ana i kāu pono caloric
- ʻO nā lula diet 3 wale nō āu e ʻike ai
- E aʻo ehia mau kalina i kāu mau meaʻai māmā punahele
- ʻO nā meaʻai maikaʻi loa e ʻai ...
- Nānā no
Hoʻāʻo ʻoe e ʻai pono, akā piʻi mau ka helu ma ka unahi. Kamaʻāina ke kani? Wahi a kahi ana e ka International Food Information Council Foundation, ua ʻai ko ʻAmelika i nā mea he nui aku ma mua o ka mea e pono ai. Ma kahi o ka 1000 poʻe i ʻimi - ma kahi o ka hapalua o lākou he mau wahine - ʻaʻole hiki i ka 43 pākēneka ke koho i ka pane i nā nīnau: "Ehia mau calorie aʻu e ʻai nei?" aiʻole "ʻEhia ka nui o nā calorie e pono iaʻu ke ʻai?"
"Ke ʻai nei nā wahine he nui i ka holo," i ʻōlelo ʻia ʻo Barbara J. Rolls, Ph.D., he polofesa no ka meaʻai pono ma ke Kulanui o Pennsylvania State a me ka mea kākau o ʻO ka Hoʻolālā ʻAi Volumetrics. (E nānā: He aha ka papahana Diet Volumetrics a pehea e hana ai?) ʻAʻole nānā ka poʻe he nui i nā ʻāpana supersized i nā hale ʻaina, a laila haʻalele i ka haʻohaʻo 'Ehia ka nui o nā calorie a'u e 'ai nei?'
ʻO ka nūhou hauʻoli ʻaʻole koi kāu papaʻai i kahi hoʻoponopono hou. Ma kahi o ka helu ʻana i nā meaʻai, e ʻike wale i ka nui o nā calori e pono ai e ʻai i ka lā. (Pili: He aha ka mea i ʻoi aku ka maikaʻi no ka Lilo Kaumaha: ʻAi Kai a me ka hoʻoikaika kino?)
E heluhelu no nā ʻōlelo hoʻonā e hoʻomau i ka noho mālie a me ka pane maopopo ehia mau calorie aʻu e ʻai nei?
Ehia mau kalina e pono ai?
- E helu i kāu helu metabolic basal (BMR), ka nui o ka ikehu i kuni ʻia e kou kino e hana ana i nā hana maʻamau e like me ka hanu ʻana a me ke kahe ʻana o ke koko.
- Inā ʻoe ma lalo o ka makahiki 30: (0.0621 x kou kaupaona / 2.2 + 2.0357) x 240 = BMR
- Inā ʻoi aku ʻoe ma mua o 30 mau makahiki: (0.0342 x kou kaumaha/2.2 + 3.5377) x 240 = BMR
2. E kuhi i kāu pae o ka hana.
- ʻAʻohe ʻoe hoʻoikaika kino: 1.3
- Loaʻa ʻoe i ka hoʻoikaika kino i kēlā me kēia lā, akā maʻalahi ka māmā, e like me ka hele wāwae ʻana a pāʻani paha i ke kolepa: 1.5
- Hana ʻoe i nā hoʻomaʻamaʻa kiʻekiʻe e like me ka wili, pāʻani tennis, a me ka ski kokoke i kēlā me kēia lā: 1.7
3. Hoʻonui i kāu pae hana e kāu BMR. ʻO ka huina kāu koi koi i kēlā me kēia lā. No ka mālama ʻana i kou kaupaona, pili kokoke i kāu helu.
4 Nā mea pilikino e pili ana i kāu pono caloric
Ke hoʻoholo nei "i ka nui o nā calories aʻu e ʻai nei?" a me ke kaulike ʻana i kēlā me ka nui o kou aa ʻana ma o ka hoʻoikaika kino ʻana he ʻoi aku ka hana ma mua o ka ʻepekema ke ʻimi nei ʻoe e lilo nā LBs. Nui nā loli i hiki ke hoʻopili i nā calorie ma vs. kalori i ka hoʻohālikelike, e like me:
- ʻO ke ʻano hoʻoikaika kino āu e hana nei. ʻO ke kūpaʻa a me ka hoʻomaʻamaʻa wā e kuni i nā mea ʻoi aku ka nui o kou calorie ma hope o kou hōʻoki ʻana i ka hoʻoikaika kino ke hoʻohālikelike ʻia i ka hoʻomaʻamaʻa aerobic kuʻuna. (Pili: Ehia mau punaewele e wela ai ka ʻauʻau?)
- Ke ʻano o ka papaʻai āu e ʻai nei. ʻO nā meaʻai kiʻekiʻe-protein e puhi i nā calorie hou aʻe, no ka mea, ʻoi aku ka nui o ka hoʻoikaika ʻana o ka protein i kou kino e ʻeli a metabolize.
- Ehia mau kaumaha āu e lilo. No ka maʻalahi, hoʻohana ʻoe i kou kaupaona o ke kino e helu ai i kāu BMR ma kahi o kou kino kino wīwī (ʻo ia ka nui o kou kino e hoʻoliʻiliʻi i kou momona o ke kino). Ma muli o kēia kuhi, inā pono ʻoe e nalo i 25 mau paona a ʻoi aku paha e kiʻi i kāu kaupaona pahuhopu, a laila ʻo kāu mau caloric pono, a mākou i helu ai ma luna, kiʻekiʻe paha ia. ʻO kēia no ka mea ua mālama mākou i nā pono calorie o ka momona o ke kino e like me ka ʻiʻo lean (nā ʻiʻo, nā iwi, a me nā ʻōpū), akā ʻoiaʻiʻo, ʻoi aku ka haʻahaʻa o ka momona o kou kino (kokoke i ka zero). E aʻo pehea e hoʻoponopono ai no kēia ma lalo.
- ʻO kāu metabolism ponoʻī. ʻO kēlā me kēia kaulike e kuhi nei i kāu mau calorie e pono ai: ʻo kahi kuhi. Hoʻokumu ʻia lākou a pau ma nā awelika, a e like me kā mama i ʻōlelo ai, ʻaʻole ʻoe maʻamau. Mai lawe i nā helu āu e hoʻokumu ai ma hope o ka heluhelu ʻana i kēia ʻatikala ma ke ʻano heʻeuanelio, akā e hoʻohana iā lākou ma ke ʻano he wahi hoʻomaka e hoʻoholo ehia mau calorie aʻu e ʻai nei - a pono anei wau e ʻai? e hoʻāʻo iā lākou, a hoʻomaʻamaʻa mai laila. (E pili ana: 8 mau ala e hoʻomaikaʻi ai i kāu metabolism)
ʻO ka mea nui loa, e noʻonoʻo i ka pālākiō ʻaʻole nā mea āpau. ʻO kekahi o nā ala maikaʻi e hana ai i kahi olakino ololi hope loa i ka waiwai ʻana i nā lanakila unahi ʻole. Ke hāʻawi nei kāu mau ʻano olakino olakino hou i ka ikaika a i ʻole ka digestion maikaʻi aʻe? Ke hiamoe nui nei ʻoe? Pili pono paha kou kapa komo a hilinaʻi ʻoe i ka hilinaʻi nui? E kōkua kēia mau mea pili i ka hoʻonāukiuki iā ʻoe e hoʻomau i ka ʻai ʻana a me ka hana mau no ka holo lōʻihi, ʻo ia hoʻi ʻaʻole ʻoe e lilo i ka paona, akā mālama ʻoe ia.
ʻO nā lula diet 3 wale nō āu e ʻike ai
1. ʻAi hou aku...
- Nā huaʻai a me nā lauʻai: Hōʻemi maoli ka hua i nā calorie a kiʻekiʻe i ka wai a me nā fiber, no laila hoʻopiha ia iā ʻoe.
- Ka waiū momona momona: Hōʻike ka noiʻi e hiki i ka calcium i ka waiū skim, ka tī, a me ka yogurt ke kōkua i kou kino e puhi i ka momona.
- Nā hua āpau: Nui lākou i ka fiber a ʻoi aku ka hoʻopiha ma mua o nā hua i hoʻomaʻemaʻe ʻia. E ho'āʻo i ka palaoa oatmeal a i ʻole ka palaoa holoʻokoʻa me ka liʻiliʻi ʻelua grams fiber no ka ʻāpana.
- Lean protein: Māmomo mālie ia, no laila noho lōʻihi i kou ʻōpū. Nā koho maikaʻi: Pork tenderloin, broiled Pākīpika halibut, moa ʻili ʻole, a me ka umauma ʻōpelu deli.
- Nā sāleta a me nā mea kulu kulu: E hoʻomaka i kāu mau pāʻina me kahi meaʻai kiʻekiʻe-nui, haʻahaʻa-calorie e like me ka sup mea kanu a ʻai ʻoe i ka liʻiliʻi o ka nui. (Psst...e hoʻololi kēia mau hacks ʻelima i ke ʻano o kāu hana ʻana i ka sopa!)
- Nā pīni a me nā legume: E kiola i kahi mau pi ʻeleʻele a i ʻole nā pīpī i kāu salakeke i ka ʻaina awakea. Kaena lākou i kahi hui kūlike o ka fiber e hoʻopiha ai iā ʻoe a me ka protein e māʻona ai ʻoe.
2. ʻAi liʻiliʻi ...
- ʻO nā kīʻaha momona a me ka yogurt: ʻO ka pahu maʻamau 6-auneke o ka yogurt me nā hua ma lalo e ʻoi aku ma mua o ʻelua punetēpuni kō—ʻoi aku ma mua o 100 calories.
- ʻO nā ʻākeake keʻokeʻo e like me ka berena, pasta, a me ka laiki: Loaʻa iā lākou nā calories hakahaka a me nā olonā liʻiliʻi.
- "Nā meaʻai kolohe" e like me nā palaoa laiki: nele loa lākou i ka ʻono a hoʻopau ʻoe i ka ʻai ʻana iā lākou no ka mea ʻaʻole ʻoe i māʻona. (Pili: 6 Mea ʻAi Kānāwai Kānāwai Loaʻa Loaʻa iā ʻoe i kou hale i kēia manawa)
- Nā ʻāʻai paʻakai a palai paha: ʻAʻole wale lākou i hoʻopiha ʻia me ka momona momona e hoʻopaʻa i ka naʻau, ke kono pū nei kēia mau meaʻai i ka ʻai ʻole.
3. E ʻai i nā manawa he nui ...
- ʻO nā mea inu momona e like me ka soda a me ka tī hau: ʻO ka inu ʻana i hoʻokahi kēpau kopa wale nō i kēlā lā i kēia lā e like me 150 mau kalori — a he 15 mau paona keu o ka makahiki. (E hoʻāʻo i kēia inu carbonated maikaʻi e haki i kāu ʻano soda.)
- Bagel, muffins, keke, a me nā kuki: ʻO ka awelika deli bagel he nui loa a helu ʻia ʻo ia he ʻehā ʻāpana berena.
- ʻO nā mea hoʻoliʻiliʻi Kalepona: ʻO ka waiūpaka a me ka mayo i ʻoi aku ma mua o 100 mau calorie i kēlā me kēia punetune. E kuapo i ka mayo kukui (a hoʻohana i ka sinapi ma kahi) a hoʻohana iki i kēia mau pālahalaha.
E aʻo ehia mau kalina i kāu mau meaʻai māmā punahele
100 calories:
- 18 mau pi i hoʻolapalapa ʻia
- Nā Honi 4 a Hershey
- Wai ʻalani ʻalani 6-auneke
- 18 Rold Gold Tiny Twists pretzels
- 3 mau kīʻaha popcorn-popped ea
- 1 ʻaila ʻaila tī
250 kalori:
- 6-auneke ʻuala kālua me 3 punetēpē kirīmi kawa a me 1 punetēpuni chives ʻokiʻoki.
- 1 Fries liʻiliʻi liʻiliʻi a McDonald (ʻOi aku: The Healthyest Fast Food Breakfast Orders)
- 1 kīʻaha Cheerios a me 1 kīʻaha i kālai ʻia i nā strawberry i loko o 8 auneti skim a i ʻole ka waiū soy unsweetened
- 1/2 kīʻaha hummus a me 12 kāloti keiki
- 1 ʻāpana Pizza Hut ka ʻano pizza pepperoni i hoʻolei lima ʻia
- 1 kīʻaha Haagen-Dazs Orchard Peach sorbet
400 calories
- ʻO 1 Taco Bell Beef Chalupa Supreme
- 1 lawelawe
- 1 Wendy's Caesar Chicken Salad me nā croutons a me ka lole Kaisara
- 1 Subway 6-'īkī turkey poli sandwich ma kahi wili palaoa me ka pākī, ka tī Swiss, lettuce, kōmato, ʻaka, a me ka punetune punetune punetēpona māmā
- 3 pancakes me 2 punetune syrup maple a me 1/2 kīʻaha blueberry hou (E like me nā pancakes? A laila e hoʻāʻo i kēia papa kuhikuhi protein-pack!)
- 1 Starbucks Grande Mocha Frappuccino (ʻaʻohe whipped cream)
- 1 kīʻaha spaghetti me 1/2 kīʻaha marinara sauce
- 4-ʻuneke ʻaoʻao cheesecake me 3 punetēpō i paʻi ʻia ka holika
ʻO nā meaʻai maikaʻi loa e ʻai ...
... ke pōloli ʻoe
ʻO kēia mau meaʻai nui i ka fiber e māʻona a hoʻopiha iā ʻoe:
- ʻO Tabouli (5g fiber, 160 mau calorie no 1/2 kīʻaha)
- Broccoli (5.1g fiber, 55 mau calorie no 1 kīʻaha, kuke)
- Nā Raspberry (8g fiber, 64 calories i kēlā me kēia kīʻaha)
- Artichokes (6.5g fiber, 60 calories no kēlā artichoke)
... e hoʻōla i ka momona, ka momona, a me nā kuko ʻono
- Keke ʻai ʻānela (0.15g momona, 128 kalika ma ka ʻāpana) me ka mango ʻoki hou
- ʻO Couscous (0.25g momona, 176 calories i kēlā me kēia kīʻaha, kuke ʻia)
- Veggie burgers (3.5g momona, 90 a 100 calories ma Boca a Gardenburger paha)
- Uala waena i hoʻomoʻa ʻia (0.15g momona, 103 mau calorie)
... ma mua o ka ʻaina ahiahi
E hoʻomaka me kēia mau mea, a ʻai ʻoe i kahi pāʻina liʻiliʻi - akā e like me ka piha:
- Strawberries (46 calories ma ke kīʻaha)
- Gazpacho (46 calories i kēlā me kēia kīʻaha)
- ʻO ka salakeke spinach pēpē me nā kīʻaha pēpē pēpē a me 2 punetēpō kukui (36 calories)
- 5 i ka 10 mau kāloti pēpē me 2 punetēpē Helu yogurt ranch dip (109 calories)
Nā kumu:
- Keith-Thomas Ayoob, R.D., ke kaukaʻi kōkua o ka meaʻai ma Albert Einstein College of Medicine ma New York a me ka mea kākau o ʻO ʻAnakala Sam Diet
- ʻO Joanne L. Slavin, Ph.D., he polofesa no ka meaʻai ma ke Kulanui o Minnesota ma Minneapolis
- ʻO Lisa R. Young, Ph.D., R.D., mea kākau o Ka Mea haʻi ʻaoʻao