Ua hana wale anei ka NIH i ka helu helu kaumaha maikaʻi loa?

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ʻO ka lilo ʻana o ke kaumaha i lalo i kahi kikoʻī kikoʻī loa i hoʻokumu ʻia: Pono ʻoe e ʻai i 3,500 ʻoi aku (a i ʻole 3,500 ʻoi aku ka nui o nā calorie i kēlā me kēia pule e hoʻolei i hoʻokahi paona. Ua helu ʻia kēia helu i nā makahiki he 50 i ka wā i helu ai ke kauka i kapa ʻia ʻo Max Washnofsky e pono i kekahi e hoʻemi i kā lākou calorie e 500 i kēlā me kēia lā i mea e lilo ai ke kaumaha. ʻO ka pilikia wale nō? ʻAʻole pololei kēia helu no kēlā me kēia kanaka. (Akā kōkua ia! E ʻike i nā mea hou aʻe i ka helu ʻana i nā Calories e lilo ai ke kaupaona?)

ʻO ka mea pōmaikaʻi, ua hana nā National Institutes of Health i kahi calculator ʻoi aku ka loea a me ka pololei, i kapa ʻia ʻo Body Plan Planner (BWP). ʻAʻole i haku ʻia kahi calculator e kahi M.D., akā ma kahi mea makemakika NIH ʻo Kevin Hall, Ph.D. Ua kālailai ʻia ʻo Hall i nā haʻawina hoʻoliʻiliʻi maikaʻi maikaʻi loa ma laila a laila kūkulu ʻia kahi algorithm i hoʻohui ʻia i nā kumu āpau i hōʻoia ʻia ka hopena o ka hoʻowahāwahā ʻana i ka hapa nui.

He aha ka mea i ʻoi aku ka maikaʻi o kēia calculator pohō kaumaha ma mua o ke koena? Nīnau ia iā ʻoe e pane i nā nīnau maʻamau e like me ka makahiki, ke kaumaha o kēia manawa, ke kaumaha o ka pahuhopu, a me ka manawa āu e makemake ai e hana i loko, akā ua nīnau ʻia ʻoe i kāu pae hoʻoikaika kino ma ka pālākiō o 0 a 2.5 a me ka pākēneka pololei āu. makemake hou mākou e hoʻololi i kāu hana kino e hiki ai i kāu pahuhopu. A ʻoiai ʻaʻole ʻike ka hapanui o mākou i kēia mau helu ma ke poʻo o ko mākou poʻo, ua hana ʻo Hall i kahi ʻāpana o nā nīnau akamai i pane mākou iā lākou. No ka hoʻoholo ʻana i ka pākēneka āu e makemake ai e loli, nīnau ka mea helu "Manaʻo wau e hoʻohui i ka māmā / waena / ikaika e hele / holo / keke kaʻa no 5/50/120 mau minuke, 1/5/10 manawa i kēlā me kēia lā / pule" (aia kahi koho no kēlā me kēia ʻelima mau minuke ma waena o 0 a 120, a me kēlā me kēia alapine ma waena o hoʻokahi a 10). Komo kēia pae o ka kikoʻī i loko o ka nitty-gritty o ka mea kūpono o ka hoʻoikaika kino-a no laila e wela ana ka calorie kūpono oe kikoʻī.

ʻO kahi laʻana, inā he 135 mau paona ʻoe a hoʻomaʻamaʻa māmā, kuhi ka BWP hiki iā ʻoe ke ʻai i 2,270 calories i ka lā e mālama i kāu kaupaona o kēia manawa. Akā, pono ʻoe e ʻoki i 400 calories i ka lā-100 emi iho ma mua o ka manaʻo maʻamau-e lilo ʻelima paona i loko o ka mahina (ma ka jogging no 30 mau minuke ʻelua o ka pule). (E aʻo e pili ana i kāu Brain On: A Calorie Count.)

"ʻO ka hemahema nui loa me ka lula 500-calorie ke kuhi nei ia e hoʻomau ana ke kaupaona ʻana i kahi ʻano linear i ka hala ʻana o ka manawa," haʻi aku ʻo Hall Ka Honua Holomua. "ʻAʻole kēlā ke ala e pane ai ke kino. ʻO ke kino kahi ʻōnaehana ikaika loa, a ʻo kahi hoʻololi i hoʻokahi ʻāpana o ka ʻōnaehana e hana mau i nā loli i nā ʻāpana ʻē aʻe."

Makemake ka poʻe i kahi ʻokoʻa calorie ʻē aʻe e lilo i hoʻokahi paona, ma muli o ko lākou kaumaha o kēia manawa-ʻo ia hoʻi inā ʻoe e ʻimi nei e hoʻokahe i kahi helu kiʻekiʻe o nā paona, e ʻokoʻa ana ka calorie deficit no nā paona 10 hope loa. no ka 10 mua.

ʻOiai ʻaʻole like ka nui o ka ʻokoʻa 100-calories-a-lā, ʻoi aku ka nui o hoʻokahi kīʻaha waina i ka pō. A ke kūkulu ʻia pēlā, manaʻo mākou e ʻae ʻoe-ʻaʻole hiki i kēia calculator ke kōkua iā ʻoe e hoʻonohonoho i nā pahuhopu kaumaha kaumaha hou aʻe, akā kōkua pū kekahi iā ʻoe e hauʻoli i ke olakino hou aku.

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