Helu Meaʻai Mea Mākaukau

Anter

• Pehea e helu ai i ka helu o nā helu i ʻae ʻia
• KaʻAnuʻu 1:
• KaʻAnuʻu 2:
• KaʻAnuʻu 3:
• Ka helu o nā helu no kēlā me kēia meaʻai
• Nā kānāwai ʻaiʻai puan

Hoʻokumu nui ʻia ka Points Diet i nā kalori o ka meaʻai, a he helu helu ko kēlā me kēia kanaka e hiki ai iā lākou ke ʻai i ke ao, e helu ana i ka nui o ke kumukūʻai o kēlā me kēia meaʻai. No laila, pono e hoʻolālā ʻia ka hoʻohana ʻana a puni ka lā e like me kēia helu, a aneane hiki ke hoʻopau ʻia i kekahi ʻano meaʻai.

No ka mālama pono ʻana i nā kiko e pono e kākau i nā meaʻai āpau a me nā nui i pau i ka lā, a kōkua pū kekahi e noʻonoʻo i ka mea i ʻai ʻia a aʻo e hoʻohui maikaʻi i nā meaʻai olakino, kahi e hoʻolilo ai i nā helu liʻiliʻi i ka papaʻai. .

Pehea e helu ai i ka helu o nā helu i ʻae ʻia

ʻO ka nui o nā kiko i ʻae ʻia i kēlā me kēia kanaka e ʻai a puni ka lā ʻokoʻa e like me ka wahine, ke kiʻekiʻe, ke kaumaha a me ke ʻano o ka hana kino i hana ʻia.

KaʻAnuʻu 1:

Hoʻomaopopo ʻia ka helu mua e ʻike ai i ka Basal Metabolic Rate (BMR), e like me nā ʻano hana aʻe:

Wahine:

• 10 a 18 mau makahiki: Kaona x 12.2 + 746
• 18 a 30 mau makahiki: Kaona x 14.7 + 496
• 30 a 60 mau makahiki: Kaona x 8.7 + 829
• Ma mua o 60 mau makahiki: Kaona x 10.5 + 596

Kāne:

• 10 a 18 mau makahiki: Kaona x 17.5 + 651
• 18 a 30 mau makahiki: Kaona x 15.3 + 679
• 30 a 60 mau makahiki: Kaona x 8.7 + 879
• Ma luna o 60+: Kaona x 13.5 + 487

KaʻAnuʻu 2:

Ma hope o kēia helu, pono ia e hoʻohui i ka lilo me ka hoʻoikaika kino, no ka mea, ʻo ka poʻe e hoʻomaʻamaʻa i kahi hoʻoikaika kino e kuleana e hoʻopau i nā kiko i ka papaʻai. No kēia, pono e hoʻonui i ka waiwai i loaʻa mai ka TMB e ka mea hoʻoikaika kino, e like me ka papa ma lalo:

No laila, he wahine 40 makahiki me 60 kg, no ka laʻana, he BMR o 1401 kcal, a inā hoʻomaʻamaʻa ʻo ia i ka hoʻoikaika kino ma ka liʻiliʻi he 3x / pule, e loaʻa iā ia ka huina kālā o 1401 x 1.35 = 1891 kcal.

KaʻAnuʻu 3:

Ma hope o ka ʻike ʻana i ka nui o nā calories āu e hoʻolilo ai i ka lā holoʻokoʻa, pono ʻoe e helu i nā helu i ʻae ʻia ʻoe e ʻai e lilo ka kaumaha. No ka hana ʻana i kēia, pono ʻoe e puʻunaue i ka nui o nā calorie e 3.6, ʻo ia ka helu o nā helu e pono ai e mālama i ke kaupaona. No laila, no ka lilo ʻana o ke kaupaona, pono e hōʻemi i 200 a i 300 mau helu o ka huina i loaʻa.

I ka laʻana i hāʻawi ʻia e ka wahine 40 makahiki, ke ʻano nei ka helu ʻana: 1891 / 3.6 = 525 mau helu. No ka lilo ʻana o ke kaupaona, pono ʻo ia e hōʻemi i nā helu 200 o kēlā huina, e waiho ana he 525 - 200 = 325 mau helu.

Ka helu o nā helu no kēlā me kēia meaʻai

I nā ʻai ʻai, loaʻa i kēlā me kēia meaʻai kahi helu kikoʻī e pono e helu ʻia a puni ka lā. ʻO kahi laʻana, ʻo nā ʻai e like me ka radish, ka ʻōmato a me ka chard, he 0 mau helu, ʻoiai nā huaʻai e like me ka paukena, beets a me nā kāloti he 10 mau helu. Hoʻololi nā wai i waena o 0 a me 40 puan, ʻoiai ʻo 200 ml o ka mea inu momona he 24 mau helu. ʻO ka berena Palani, no ka laʻana, uku ʻia nā helu 40, ka waiwai like me 1 anakahi liʻiliʻi o kaʻuala.

No laila, i kēia papaʻai, hoʻokuʻu ʻia nā meaʻai āpau, a pono e mālama nui ʻaʻole e ʻoi aku i ka helu o nā helu i ʻae ʻia i kēlā me kēia lā. Eia nō naʻe, ʻo ka ʻai ʻana i ka papaʻai kaulike me nā meaʻai olakino, e like me nā huaʻai, nā mea kanu a me nā meaʻai holoʻokoʻa, e ʻae ai i ka ʻai ʻana i kahi nui o nā meaʻai, nā mea e hāʻawi ai i ka māʻona a waiho i ka pōloli no kahi manawa lōʻihi. No ke kiʻi ʻana i ka papa inoa piha o nā meaʻai a me nā helu, kaomi: Ka papa ʻaina no nā papa kuhikuhiʻai.

Nā kānāwai ʻaiʻai puan

Ma waho aʻe o ka mahalo ʻana i nā helu i ʻae ʻia i kēlā me kēia lā, i hiki ke lilo i kaupaona me kēia papaʻai he mea pono nō hoʻi ia e mālama i kekahi mau lula, e like me:

• Mai ʻoi aku i ka nui o nā helu o kēlā me kēia lā;
• Mai hoʻonui i ka ʻai i ka ʻai;
• Mai hoʻokē ʻai a mai kīkiʻi i nā kiko i kekahi lā e hoʻohana iā lākou i ka lā aʻe;
• Mai hoʻokomo i kahi helu o nā helu ma lalo o ka palena iki i koi ʻia;
• Mai ʻai ma mua o 5 mau meaʻai i hoʻonohonoho ʻia ma ke ʻano he helu ʻole i kēlā me kēia lā;
• Ke hoʻoikaika ʻoe, loaʻa iā ʻoe nā helu keu, akā hiki ke hoʻolilo ʻia ia mau mea i ka lā like;
• Mai ʻai i lalo o 230 mau helu i ka lā;
• Ma hope o ka lilo ʻana o 5 kg pono ʻoe e helu hou i ka nui o nā helu i hiki iā ʻoe ke komo i kēlā me kēia lā.

Hiki ke hana i ka papa stitch ma ka home, hoʻokahi a hele pū paha.