He aha ka deficit calorie, a pehea ka nui o hoʻokahi o ke olakino?

Anter

• He aha ia a no ke aha he mea nui ia no ka pohō kaumaha
• I ka helu ʻana i nā pono calorie
• Nā ala e loaʻa ai kahi deficit calorie
• Nā ʻōlelo aʻoaʻo no ka ʻai ʻana i nā calorie ʻuʻuku
• Mai inu i kāu mau calorie
• Palena i nā meaʻai i hana nui ʻia
• ʻAi nui i nā meaʻai i hoʻomoʻa ʻia i ka home
• Ke laina lalo

Inā ua hoʻāʻo ʻoe e lilo i ka paona, ua lohe paha ʻoe e koi ana kahi deficit calorie.

Eia nō naʻe, noʻonoʻo paha ʻoe i ke ʻano o ka mea e pili ai a i ke kumu e pono ai ka hōʻemi kino.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka deficit calorie, e like me ka mea, pehea e pili ai i ka pohō kaumaha, a pehea e hoʻokō ai i kahi ala olakino a hoʻomau.

He aha ia a no ke aha he mea nui ia no ka pohō kaumaha

ʻO nā Calories nā anakahi o ka ikehu āu e loaʻa ai mai nā meaʻai a me nā mea inu, ai ka wā e ʻai ai i ka nui o nā calori ma mua o ka puhi ʻana, loaʻa iā ʻoe kahi deficit calorie.

ʻO nā calories āu e puhi ai a hoʻolilo ai paha i kēlā me kēia lā - i ʻike ʻia he calorie expenditure - e hoʻokomo i nā mea ʻekolu i lalo ():

• Hoʻolilo kālā hoʻolālā hoʻomaha (REE). Pili ʻo REE i nā kalepona a kou kino e hoʻohana ai i ka hoʻomaha no nā hana e mālama iā ʻoe i ke ola, e like me ka hanu a me ke kahe o ke koko.
• Hopena Thermic o ka meaʻai. Hoʻopili kēia i nā calories i hoʻolilo ʻia i kou kino i ka digesting, komo ʻana, a me ka metabolizing ʻana i ka meaʻai.
• ʻO ka hoʻolilo ikehu hana. Kuhi kēia i nā calorie āu e hoʻolilo ai i ka wā haʻuki e like me ka hoʻoikaika kino a me nā hana pili ʻole i ka hoʻoikaika kino, e like me ka fidget a me ka hana ʻana i nā hana o ka hale.

Inā hāʻawi ʻoe i kou kino i ka nui o nā calorie ma mua o ka mea e pono ai ke kākoʻo i kēia mau ʻekolu o nā lilo calorie, hoʻokomo ʻoe i kou kino i ka deficit calorie. ʻO ka hana mau ʻana no nā wā lōʻihi e hopena i ka pohō kaumaha ().

Ma ka ʻokoʻa, e loaʻa ana ʻoe i ke kaupaona inā ʻoe e hoʻolako pinepine i kou kino i nā calorie ma mua o ka mea e pono ai ke kākoʻo i kēia mau hana. Kāhea ʻia kēia he keu koina.

Kū mai kahi deficit calorie ke hāʻawi mau ʻoe i kou kino me ka liʻiliʻi o nā calorie ma mua o ka mea e pono ai ke kākoʻo i nā lilo kālā.

I ka helu ʻana i nā pono calorie

No ka hapanui o ka poʻe, ua lawa ka deficit calorie o 500 calories i kēlā me kēia lā no ka pohō kaumaha a ʻaʻole paha e hoʻopili nui i kāu pololi a i ʻole nā ​​pae ikehu (2).

No ka hoʻokumu ʻana i kēia deficit calorie, pono ʻoe e ʻike he aha kāu mau calorie mālama. ʻO ka mālama ʻana i nā calorie ka helu pono o nā calorie e pono ai i kou kino e kākoʻo i nā lilo ikehu.

Hiki iā ʻoe ke hoʻohana i nā calculator kalepona e like me ka Hoʻolālā Paona Kino mai ka National Institute of Health. Hoʻolālā kēlā mau calculator i kāu mālama calorie e pili ana i kou kaupaona, ke kāne, kou makahiki, ke kiʻekiʻe, a me ka pae hoʻoikaika kino (3).

ʻOiai hāʻawi ka calculator calorie i kahi manaʻo maikaʻi o kāu mālama ʻana i ka nui o ka kalori, hiki iā ʻoe ke kiʻi i kahi helu kikoʻī ma o ka huli ʻana i kāu lawe ʻana i ka calorie a me ke kaupaona no 10 mau lā ().

ʻOiai e mālama nei i ka pae like o ka hana o kēlā me kēia lā, e hoʻohana i kahi polokalamu e ʻimi ai i ka calorie e nānā i kāu mau calorie a kaupaona iā ʻoe iho i kēlā me kēia lā No kahi hopena pololei, e hoʻohana i ka pālākiō like, i ka manawa like o ka lā, a me ka ʻaʻahu ʻana i nā lole like (a ʻaʻohe mea iki paha).

E loli paha kou kaumaha i kēlā me kēia lā, akā inā i kūpaʻa kou kaumaha ma mua o 10 mau lā, ʻo ka awelika o nā calorie āu i ʻai ai i kēlā me kēia lā kahi hōʻike maikaʻi o kāu mālama kalori.

E hoʻokaʻawale i ka huina nui o nā calories āu i hoʻopau ai no 10 mau lā e 10 e loaʻa ai kāu awelika o ka calorie o kēlā me kēia lā. A laila, e unuhi i 500 mau kalori mai kēia helu e hoʻoholo i kāu pahu hopu i kēlā me kēia lā no ka pohō kaumaha.

ʻO kahi laʻana, inā ʻike ʻoe i kāu mau calorie mālama he 2000 i kēlā me kēia lā, ʻo 1,500 kāu pahuhopu calorie o kēlā me kēia lā.

Ke emi nei kou kaumaha, e emi ana kāu mau calorie mālama i ka manawa, a pono ʻoe e hoʻoponopono i kāu lawe ʻana i ka calorie ma muli o kāu mau pahuhopu kaumaha ().

Eia nō naʻe, e hōʻoia i ke kaupaona olakino olakino a me ka lawa pono o ka momona, ʻaʻole pono nā wahine e ʻai ma lalo o 1,200 calories i kēlā me kēia lā, a ʻo nā kāne ʻaʻole i emi ma mua o 1,500 calories ().

Hiki iā ʻoe ke koho i kāu mālama ʻana i nā calorie ma ka hoʻohana ʻana i kahi calculator pūnaewele. ʻOkoʻa, no kahi helu ʻoi aku ka pololei, e nānā i kāu loaʻa ʻana o ka calorie a me ke kaupaona no 10 mau lā.

Nā ala e loaʻa ai kahi deficit calorie

Hiki iā ʻoe ke hoʻokō i kahi deficit calorie ma ka ʻai ʻana i nā calori liʻiliʻi a hoʻonui paha i kāu pae hoʻoikaika kino - a i ʻole ʻelua paha.

ʻO ka mea i ʻōlelo, maʻalahi a maʻalahi paha ka hana ʻana i kahi deficit calorie ma o ka papaʻai ma mua o ka hoʻoikaika kino wale, no ka mea ʻaʻohe ou manawa, ikaika, a hoʻoikaika paha e hoʻoikaika i kēlā me kēia lā. Hoʻohui, ʻaʻole wela ka hoʻolālā i ka nui o nā calorie e like me ka manaʻo o nā poʻe he nui (,,,,).

I nā huaʻōlelo ʻē, ʻoi aku paha ka maʻalahi o ka ʻai ʻana i 500 mau calorie i kēlā me kēia lā ma mua o ka puhi ʻana i kēia helu o nā calorie ma o ka hoʻoikaika kino. Eia nō naʻe, pono ia e komo i nā hoʻoikaika hoʻoikaika kino a me nā aerobic no ko lākou hopena maikaʻi i ke olakino holoʻokoʻa.

Kuhi nā Kuhi Haʻawina Kino no nā ʻAmelika mai ka ʻOihana Ola a me nā lawelawe kanaka e pono i nā mākua e hana i nā minuke 150-300 o ka hoʻoikaika kino waena, a i ʻole 75-150 mau minuke hoʻoikaika ikaika, i kēlā me kēia pule (12).

ʻO ka hoʻoikaika kino ikaika me ka hele wāwae wikiwiki a me ka paikikala māmā, akā ʻo nā laʻana o ka hoʻoikaika ikaika ka jogging a me ka holo kaʻa wikiwiki.

Paipai pū nā lula i nā mākua e hana i nā hana hoʻoikaika kino e pili ana i kā lākou mau pūʻulu nui - e like me ke kua, nā poʻohiwi, ka umauma, nā lima, a me nā wāwae - ma kahi o ʻelua mau lā i kēlā me kēia pule (12).

ʻO ke komo ʻana i nā hana hoʻoikaika kino e kōkua i kou kino e hana mua i ka nalowale ʻana o ka momona o ke kino ma mua o ka nui o nā mākala (,,).

ʻOi aku paha ke kūpaʻa e hana i kahi deficit calorie ma o kaʻai ma mua o ka hoʻoikaika kino wale nō. Eia nō naʻe, mea nui ka hoʻoikaika kino ʻana no nā ʻano he nui o ke olakino.

Nā ʻōlelo aʻoaʻo no ka ʻai ʻana i nā calorie ʻuʻuku

ʻO kaʻoki ʻana i nā calorie mai kāu papaʻai e hana i kahi deficit calorie ʻaʻole ia e koi i nā loli nui.

ʻO ka ʻoiaʻiʻo, hiki i kekahi mau hoʻolālā ke kōkua iā ʻoe e hōʻemi i kāu lawe ʻana i ka calorie e lilo i kaupaona a mālama iā ia - a ʻaʻole lākou e koi aku i ka helu ʻana i ka calorie.

Mai inu i kāu mau calorie

Hiki paha iā ʻoe ke hoʻopau i kekahi mau haneli mau calories mai kāu papaʻai maʻalahi ʻana ma ka hōʻemi ʻana a hōʻemi ʻana paha i kāu lawe ʻana i nā inu kō e like me ka soda, nā wai momona, a me nā mea inu kope kūikawā.

Hiki i nā mea inu ʻona ke hoʻopaʻa i kahi helu nui o nā calorie.

ʻAʻole hāʻawi ka calorie mai kēia mau mea inu i ka piha, a ʻoi aku ka nui, hiki iā lākou ke alakaʻi i ka loaʻa ʻana o ke kaumaha, nā maʻi puʻuwai, a me ka maʻi diabetes (,,).

Palena i nā meaʻai i hana nui ʻia

ʻO ke kō, ka momona, a me ka paʻakai i nā meaʻai i hana nui ʻia, e like me nā mea inu kō, nā mea ʻai wikiwiki, nā mea ʻono, a me nā cereala ʻaina kakahiaka, e ʻono ai i kēia mau meaʻai calorie kiʻekiʻe a paipai i ka nui o ka ʻai (,).

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi noiʻi i hiki i nā poʻe i ʻae ʻia e ʻai a ʻemi a makemake paha lākou e ʻai i ka nui o nā calorie he 500 i kēlā me kēia lā ma kahi papaʻai i loko o nā meaʻai i hana nui ʻia, ke hoʻohālikelike ʻia me ka papaʻai i loaʻa nā mea liʻiliʻi ().

ʻO nā meaʻai i hoʻomau ʻia me ka minimally i waiwai i nā wikamina, nā minelala, a me nā olonā a komo pū me nā meaʻai e like me nā protein proteins, nā huaʻai, nā lau, nā nati, a me nā legume. ʻO ka papaʻai momona i nā meaʻai pono liʻiliʻi e kōkua iā ʻoe e pale i ka ʻai nui ʻana a hōʻoia i ka loaʻa ʻana o nā meaʻai i kou kino e pono ai.

Inā kāu papaʻai i kēia manawa me nā meaʻai i hana ʻia me ka hoʻomaʻamaʻa nui, e hoʻomaka lohi e hoʻololi i kēlā mau mea me nā mea i hoʻoliʻiliʻi liʻiliʻi ʻia. ʻO kahi laʻana, e kuapo i nā cereala kō me ka oatmeal i kī ʻia me ka hua, a i ʻole kuapo i nā ʻāpana me nā ʻalemona paʻakai māmā.

ʻAi nui i nā meaʻai i hoʻomoʻa ʻia i ka home

ʻO ka hoʻomākaukau a me ka ʻai ʻana i kāu pāʻina ma ka home e ʻae iā ʻoe e kaohi i nā mea hana a me nā nui o kāu ʻāpana - a no laila, kāu ʻai calorie.

Ua hōʻike ʻia kahi noiʻi ʻana i ka poʻe nāna i kuke i ka ʻaina ahiahi ma ka home he 6-7 mau manawa i kēlā me kēia pule e ʻai he 137 mau calora i kēlā me kēia lā, ma ka awelika, ma mua o ka poʻe i kuke i ka ʻaina awakea ma ka home 0-1 manawa i kēlā me kēia pule ().

Pili pū ka ʻai ʻana i ka meaʻai i hoʻomākaukau ʻia me ka home me ka maikaʻi o ka papaʻai, ka hoʻonui ʻana o nā huaʻai a me nā mea kanu, nā pae momona o ke kino, a hoʻemi ʻia ka makaʻi o ka maʻi puʻuwai a me ka maʻi diabetes ().

ʻO ka mea hou aku, hiki i ka kuke ʻana pinepine i ka home ke mālama iā ʻoe i ke kālā ().

ʻO ka hōʻemi ʻana i kāu inu ʻana i nā mea inu kō, ʻai i ka papaʻai i loko o ka meaʻai i hapa nui ʻia, a me ka ʻai ʻana ma ka home hiki ke kōkua iā ʻoe e hōʻemi i kāu lawe ʻana i ka calorie.

Ke laina lalo

Kū ka deficit calorie ke hoʻopau ʻoe i nā calorie liʻiliʻi ma mua o ka hoʻolilo ʻana o kou kino.

ʻO ka deficit calorie o 500 calories i kēlā me kēia lā e kūpono no ke olakino a me ke kaupaona kaumaha.

ʻO ka hoʻopau ʻana i nā mea inu kō, ʻai i ka hapa nui o nā meaʻai i hana ʻia e like me nā huaʻai a me nā mea kanu, a me ka ʻai ʻana i nā meaʻai i hoʻomoʻa ʻia i ka home hiki ke kōkua iā ʻoe e hōʻea i ka deficit calorie me ka helu ʻole ʻana o ka calorie.