E holo anei ka helu ʻana i ka calorie? ʻO kahi hiʻohiʻona koʻikoʻi

Anter

• He aha ka calorie?
• Pehea e hoʻohana ai kou kino i nā kalepona?
• ʻO ka metabolism maoli
• ʻEstionʻai ʻai
• ʻOihana hoʻoikaika kino
• Pono ʻoe i kahi deficit calorie e lilo i ka kaumaha
• ʻAʻole like nā calorie a pau
• No ke aha paha e like paha me he mea nui ʻole o nā calorie no ka hoʻēmi kino
• Hewa ka poʻe ma ke kuhi ʻana i ka mea a lākou e ʻai ai
• ʻOi aku ka nui o nā papaʻai low-carb i ka protein a me ka momona
• Ana pinepine nā haʻawina i ka pohō kaumaha ma mua o ka lilo o ka momona
• ʻO nā noiʻi e kaohi ana no kēia mau mea ʻekolu e hoʻomaha ai ka kaʻao
• No ke aha e holo pono ai ka helu ʻana i nā kalori
• Nā ala maikaʻi e mālama ai i ka mea āu e ʻai ai
• Ke laina lalo

Inā huikau ʻoe e pili ana i ka pono a me ka helu ʻana o ka calorie a laila, ʻaʻole ʻoe wale nō.

Koi kekahi e pono ka helu ʻana i nā calorie no ka mea manaʻoʻiʻo lākou e lilo ana ka paona i ka manaʻo o Kalepona i loko o ka ʻaʻā kalori.

Manaʻo kekahi he ʻelemakule ka helu ʻana o ka calorie, hana ʻole a haʻalele pinepine i ka poʻe ma mua o ka wā i hoʻomaka ai. ʻ claimlelo nā ʻaoʻao ʻelua i kākoʻo ʻia ko lākou mau manaʻo e ka ʻepekema, ka mea e huikau wale ai nā mea.

Nānā nui kēia ʻatikala i nā hōʻike e hoʻoholo ai inā holo ka helu ʻana i nā calorie.

He aha ka calorie?

Hoʻomaopopo ʻia kahi calorie e like me ka nui o ka ikehu wela e pono ai e hoʻāla i ka mahana o hoʻokahi gram o ka wai e 1 ° C.

Hoʻohana maʻamau ʻia nā Calories e wehewehe i ka nui o ka ikehu i loaʻa i kou kino mai ka mea āu e ʻai ai a inu ai.

Hiki nō ke hoʻohana i nā Calories e wehewehe i ka nui o ka ikehu e pono ai i kou kino e hana i nā hana kino e like me:

• ka hanu ʻana
• manaʻo
• ka mālama ʻana i kou puʻuwai puʻuwai

ʻO ka nui o ka ikehu i hāʻawi ʻia e nā meaʻai e hoʻopaʻa mau ʻia i nā kaukani o nā calorie, a i ʻole nā ​​kilocalories (kcal).

ʻO kahi laʻana, hāʻawi mau kahi kāloti iā ʻoe me 25,000 calories, a i ʻole 25 kcal. Ma ka ʻaoʻao ʻē aʻe, ke holo nei ma ka treadmill no 30 mau minuke e koi pinepine iā ʻoe e hoʻohana i nā 300,000 calories, a i ʻole 300 kcal.

Eia nō naʻe, no ka mea, ʻo "kilocalories" kahi huaʻōlelo hopohopo ʻole e hoʻohana ai, hoʻohana pinepine ka poʻe i ka huaʻōlelo "Kalori ma kahi o.

No nā kumu o kēia ʻatikala, e hoʻohana ʻia ka huaʻōlelo “calorie” e wehewehe ai i nā kilocalories (kcal).

Hoʻohana ʻia nā Calories e wehewehe i ka ikehu i loaʻa i kou kino mai nā meaʻai a i ʻole hoʻolilo i nā hana like ʻole.

Pehea e hoʻohana ai kou kino i nā kalepona?

Inā ʻoe e haʻohaʻo nei no ke aha ka mea nui o ka calorie, eia kahi nānā wikiwiki o ka hoʻohana ʻana o kou kino iā lākou.

Hoʻomaka ia me ka mea āu e ʻai ai. ʻO ka meaʻai kahi e loaʻa ai i kou kino nā calories e pono ai e hana.

I ka wā digestion, wāwahi kou kino i nā meaʻai āu e ʻai ai i nā anakuhi liʻiliʻi.

Hiki ke hoʻohana ʻia i kēia mau subunits e kūkulu i kāu mau pūnaewele ponoʻī a i ʻole e hāʻawi i kou kino i ka ikehu e pono ai e hoʻokō i kāna mau pono koke.

Loaʻa ka nui o ka ikehu o kou kino mai nā subunits ma muli o kahi i hele mai ai lākou:

• Kāpena: 4 Kalori ma ka gram
• Kumuʻiʻo: 4 Kalori ma ka gram
• Momona: 9 calories ma ka gram
• ʻAlekohola: 7 mau calorie ma ka gram

Hoʻohana kou kino i nā calorie i hana ʻia mai ka hoʻopili ʻana i kēia mau meaola i ka mana i ʻekolu mau hana nui, i helu ʻia ma lalo (,).

ʻO ka metabolism maoli

E hoʻohana ana kou kino i ka hapa nui o nā calories e hana i nā hana maʻamau, e like me ka hāʻawi ʻana i ka ikehu i kāu:

• lolo
• nā puʻupaʻa
• māmā
• Puʻuwai
• ʻōnaehana mānoanoa

ʻO ka nui o ka ikehu e pono ai e kākoʻo i kēia mau hana i kapa ʻia i kāu helu metabolic basal (BMR). Hana ia i ka hapa nui o kāu mau koi ikehu o kēlā me kēia lā ().

ʻEstionʻai ʻai

E hoʻohana i kou kino i kahi ʻāpana o nā calories āu e ʻai ai e kōkua iā ʻoe e ʻeli a hoʻopili i nā meaʻai āu e ʻai ai.

ʻIke ʻia kēia ma ke ʻano thermic o ka meaʻai (TEF) a ʻano ʻē ma muli o nā meaʻai āu e ʻai ai. ʻO kahi laʻana, koi ka protein i ka nui o ka ikehu e ʻeli ʻia, akā ʻo ka momona ka mea liʻiliʻi ().

Ma kahi o 10-15% o nā calorie āu e loaʻa ai mai kahi pāʻina e hoʻohana ʻia e kākoʻo i ka TEF ().

ʻOihana hoʻoikaika kino

ʻO ke koena o nā calories āu e loaʻa ai mai nā meaʻai e hoʻoulu ai i kāu hoʻoikaika kino.

Pākuʻi ʻia kēia i kāu hana i kēlā me kēia lā a me kāu hana. No laila, hiki ke hoʻololi i ka helu o nā calorie e uhi ai i kēia mahele mai kēlā me kēia lā a me kekahi kanaka i kekahi.

Loaʻa i kou kino i nā calory mai nā meaʻai āu e ʻai ai a hoʻohana iā lākou e wahie i ka nui o ka metabolic basal, digestion a me ka hoʻoikaika kino.

Pono ʻoe i kahi deficit calorie e lilo i ka kaumaha

I ka manawa e pono ai ka ikehu o kou kino e pono ai, mālama ʻia kekahi ikehu nui loa no ka hoʻohana ʻia i ka wā e hiki mai ana.

Mālama ʻia kekahi o ia e like me glycogen i loko o kou mau mākala, akā e mālama ʻia ka hapa nui e like me ka momona.

No laila, inā ʻai ʻoe i nā mea ʻoi aku ka nui o ke koina ma mua o kou kino, e loaʻa ana iā ʻoe ke kaupaona, ka hapa nui mai ka momona (,,,,).

Ma ka ʻaoʻao ʻē aʻe, inā ʻaʻole lawa nā calorie i loaʻa iā ʻoe mai kāu papaʻai e uhi ai i kāu pono koke, koi ʻia kou kino e huki i kāna hale kūʻai ikehu e uku.

ʻO kēia ke kumu o kou lilo ʻana i ka paona, ʻo ka hapanui o kou kino momona (,,,).

Ua hōʻoia ʻia kēia manaʻo koena calorie i ka manawa a me ka manawa hou a hoʻomau inā loaʻa kāu mau calorie mai ka carbs, fat, a protein (,, 14, 16,,).

ʻAʻole like nā calorie a pau

ʻO ka nīnau maʻalahi inā he ʻokoʻa nā calorie mai ka momona, protein, a me nā kalebona he kontroversial, no ka mea pili ia i kāu nānā ʻana iā ia.

E like me ka ʻīniha a me nā paona, ʻo ka calorie kahi anakahi o ke ana ʻana.

No laila, ʻoi wale nō i ka ʻōlelo o ka pohō kaumaha, 100 mau calorie e koe he 100 mau koina me ka nānā ʻole inā mai ka ʻāpala a i kahi donut paha.

Eia nō naʻe, e pili ana i ke olakino, ʻaʻole like nā calorie āpau.

He mea nui e hana i ka hoʻokaʻawale ma waena o ka nui a me ka maikaʻi. ʻOiai nā meaʻai i like ka nui o nā calorie i hiki ke lilo i ʻano maikaʻi o ka nutritional a hiki ke loaʻa i nā hopena ʻokoʻa loa i kou olakino (,,).

Hoʻopili nā meaʻai like ʻole i kāu metabolism, pae hormonone, pōloli, a me ka makemake ʻokoʻa (, 23,).

ʻO kahi laʻana, ʻaʻole e hōʻemi ka ʻai ʻana i nā calorie he 100 o nā donuts i kou pōloli e like me ka ʻai ʻana me 100 mau calorie mai nā ʻāpala.

No laila, hana paha kahi donut iā ʻoe e ʻai nui ma hope o ka lā, e pale ana iā ʻoe mai ka loaʻa ʻana o ka calorie deficit e pono ai no ka pohō kaumaha.

Inā ʻoe e nānā wale ana inā e lilo ana kāu kaupaona, he calorie kahi calorie a pono ʻoe e hoʻopau i nā calori liʻiliʻi ma mua o kou puhi ʻana. Akā i ka ʻōlelo o ke olakino, ʻaʻole like nā calorie a pau.

No ke aha paha e like paha me he mea nui ʻole o nā calorie no ka hoʻēmi kino

ʻO ke kamaʻilio biologically, pono mau kahi deficit calorie e lilo i ka kaumaha. ʻAʻohe ala a puni.

Eia naʻe, he nui ka poʻe e ʻōlelo nei, ke hoʻāʻo nei ʻoe e lilo i ka paona, He aha ʻoi aku ka nui o kāu ʻai ma mua o Ehia ʻai ʻoe.

Hoʻohui ʻia kēia kuleana e nā haʻawina i hōʻike ʻia ai ka poʻe i komo i nā papaʻai momona haʻahaʻa i lilo ka nui o ke kaumaha ma mua o nā mea ma nā papa kiʻekiʻe, ʻoiai e ʻai ana he nui a ʻoi paha ka nui o nā calories (,,,).

I ka nānā mua ʻana, manaʻo ʻia kēia mau noiʻi ʻaʻole pono ka deficit calorie no ka pohō kaumaha. Hoʻohana pinepine ʻia lākou ma ke ʻano he pono ʻole ka helu ʻana o ka calorie.

Eia nō naʻe, he wehewehe maikaʻi ʻole kēia o nā hōʻike no nā kumu ʻekolu e hiki mai ana.

Hewa ka poʻe ma ke kuhi ʻana i ka mea a lākou e ʻai ai

Hilinaʻi nā noiʻi he nui i nā diary meaʻai a ka mea komo ma mua o nā ana pololei e hoʻoholo ai i ka nui o nā calorie a lākou e ʻai ai a i ʻole ke kuni ai ma o ka hoʻoikaika kino.

Minamina, kaulana ʻole ka puke pai meaʻai a me nā hana no ka pololei ʻole loa.

I ka ʻoiaʻiʻo, hōʻike nā noiʻi e hoʻowahāwahā ka poʻe e komo ana i ka nui o kā lākou ʻai a hiki i 45% a hiki ke hōʻike haʻahaʻa i kā lākou lawe ʻana i ka calorie ma kahi o 2000 calories i kēlā me kēia lā.

Pēlā nō, manaʻo nui ka poʻe i ka nui o kā lākou neʻe a hiki i 51%. Kūpono kēia i nā hihia kahi e uku ʻia ai nā mea komo (29, 30,,,).

ʻOiai hāʻule ka poʻe dietitians ke noi ʻia lākou e hōʻike pololei i kā lākou lawe ʻana i ka calorie, ʻoiai i ka mea liʻiliʻi ma mua o nā loiloi ʻole ().

ʻOi aku ka nui o nā papaʻai low-carb i ka protein a me ka momona

ʻO nā papaʻai low-carb, ma ke ʻano paʻamau, ʻoi aku ka kiʻekiʻe i ka protein a me ka momona, i hiki ai ke hōʻona iā ʻoe.

Kōkua kēia i ka hōʻemi ʻana i ka pōloli a me ka makemake a hoʻonāukiuki paha i nā mea komo i nā papaʻai momona momona e ʻai i ka nui o nā calorie i kēlā me kēia lā (,,,).

Pono pū ka protein i ka nui o ka ikehu e ʻeli ma mua o ka carbs a me ka momona, i hiki ke kōkua i ka hemahema o ka ikehu e pono ai no ka pohō kaumaha, ma kahi liʻiliʻi ().

Eia nō naʻe, ʻo ka helu ʻoi aku o ka nui o nā calorie i kuni ʻia i ka wā o ka digestion o ka protein ʻaʻole ia e hoʻokaʻawale iki i kāu kaupaona (14,,).

Ana pinepine nā haʻawina i ka pohō kaumaha ma mua o ka lilo o ka momona

Hōʻike wale nā ​​noiʻi he nui i ka nui o ke kaupaona i lilo, me ka ʻole o ka kikoʻī ʻana inā no ka lilo o ka momona, nā mākala a me ka wai paha kēia kaumaha.

ʻIke ʻia nā papaʻai low-carb e hōʻemi ai i nā hale kūʻai momona o ke kino. Ma muli o ka mālama maʻamau ʻana o nā carbs me ka wai i loko o kāu mau hunaola, hoʻoliʻiliʻi ka hoʻohaʻahaʻa ʻana i nā hale kūʻai kalebona o kou kino i ka pohō kaumaha o ka wai ().

Hōʻike paha kēia me he mea lā ʻo nā papaʻai low-carb kōkua i nā mea komo e lilo i ka momona ma mua o kā lākou.

ʻO nā noiʻi e kaohi ana no kēia mau mea ʻekolu e hoʻomaha ai ka kaʻao

I mea e hoʻoponopono pono ai i ka hoʻopaʻapaʻa inā he mea nui ka calories no ka pohō kaumaha, e nānā i nā hōʻike wale nō mai nā noiʻi e kaohi ana i nā mea ʻekolu i luna.

Hōʻike mau kēlā ʻano aʻo i ka nalo ʻana o ke kaumaha i nā manawa āpau mai ka poʻe e ʻai ana i nā calorie liʻiliʻi ma mua o kā lākou lilo. No ka loaʻa ʻana o kēia hemahema i ka ʻai ʻana i nā carbs, protein, a momona paha, ʻaʻohe mea ʻokoʻa (,, 14,, 16,,).

Kōkua kekahi mau mea i ka wehewehe ʻana i ke kumu e hiki ʻole ai i nā kalori ke pili i ka hoʻēmi kino. Eia nō naʻe, ke hōʻike mau nei nā noiʻi e kaohi ana i kēia mau mea i ka nele o ka calorie.

No ke aha e holo pono ai ka helu ʻana i nā kalori

ʻO ka helu ʻana i nā calories he ala i ho'āʻo ʻia e lilo i ka kaumaha.

ʻO ka ʻoiaʻiʻo, hōʻike nui nā noiʻi i ka hoʻopaʻa ʻana i kāu lawe ʻana i ka meaʻai a me kāu hana kino he mau ʻano maikaʻi loa e lilo i kaupaona (,,,,,).

Ua hōʻike ʻia kahi loiloi hou e pili ana i nā papa hana hoʻowahāwahā e hoʻohui nei i ka helu ʻana i ka kalori i alakaʻi i nā mea komo e lilo ma kahi o 7 paona (3.3 kg) ʻoi aku ma mua o nā mea i hana ʻole. Me he mea lā ke hana mau nei ʻoe i ka hoʻopaʻa leo ʻana, ʻoi aku ka maikaʻi ((47,,).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi e pili ana i ka poʻe i nānā i nā mea āpau a lākou i ʻai ai no 12 mau pule, ua lilo he pālua ka nui o ke kaupaona ma mua o ka poʻe i nānā pinepine ʻia.

I ka hoʻohālikelike ʻana, ʻo ka poʻe i nānā ʻole i ka ʻike i ka loaʻa maoli o ka paona (47).

ʻEkolu mau kumu e hana ai ka helu ʻana i ka calorie:

1. Hiki i ke kau ʻana i kāu mau calorie ke kōkua iā ʻoe e ʻike i ke ʻano o ka ʻai ʻana āu e pono ai e hoʻololi a lilo pono ke kaupaona ().
2. ʻOiai ʻo ka nele o ka kikoʻī, ke alualu ʻana i ka mea āu e ʻai ai hiki ke hāʻawi iā ʻoe i kahi palena palena manawa e hana ai a hoʻohālikelike i ka wā e hoʻāʻo nei ʻoe e hōʻemi i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā.
3. ʻO ka hope, ʻo ka mālama ʻana i ka mea āu e ʻai ai hiki ke kōkua iā ʻoe e nānā i kāu ʻano. Hiki i kēia ke kōkua iā ʻoe e mālama iā ʻoe no nā koho o kēlā me kēia lā āu e hana ai a hoʻonāukiuki iā ʻoe e hoʻomau i ka holomua i kāu mau pahuhopu.

ʻO kēlā, he mea nui e hoʻomaopopo i ka helu ʻana o ka kalori ʻaʻole ia he koi no ka pohō kaumaha (,,).

ʻO ka mea nui ka hiki i kou hiki ke hana a hoʻomau i ka deficit ikehu e pono ai e lilo kaupaona, ʻoiai inā ʻaʻole ʻoe e ʻike maka i ka hopena o ka deficit.

ʻO ka helu ʻana i ka kalori he mea hana maʻalahi paha i kekahi e pono ai.

Hiki i ke helu ʻana i nā calori ke kōkua iā ʻoe e lilo i ka paona ma ka hāʻawi ʻana iā ʻoe i kahi nānā o nā mea āu e ʻai ai i kēlā me kēia lā. Hiki i kēia ke kōkua iā ʻoe e ʻike i nā ʻano ʻai e hoʻololi ai, e mālama iā ʻoe ma ke ala e hiki ai i kāu mau pahuhopu.

Nā ala maikaʻi e mālama ai i ka mea āu e ʻai ai

Inā hoihoi ʻoe i ka helu ʻana i nā kalori, aia kekahi mau ala e hele a puni.

Pili nā mea āpau i ka hoʻopaʻa ʻana i nā mea āu e ʻai ai, ma ka pepa paha, ma ka pūnaewele, a i ʻole ma kahi polokalamu kelepona.

Wahi a nā noiʻi, ʻaʻohe mea nui ke ʻano āu e koho ai, no laila he maikaʻi loa ke koho ʻana i kahi āu e makemake ai (,).

Eia nā ʻelima o ka pūnaewele ʻoi loa ka helu ʻana i ka calorie a me nā polokalamu.

Hiki iā ʻoe ke pale i kāu kūlohelohe e kuhi pololei ʻole i ka nui o nā calorie āu e ʻai ai ma ka hoʻohana ʻana i nā unahi a me nā ana kīʻaha. Hiki i kēia ke kōkua iā ʻoe e ana pono i nā ʻāpana meaʻai.

Hiki paha iā ʻoe ke hoʻāʻo e hoʻohana i nā ʻōkuhi ʻike i lalo e koho ai i kāu nui. ʻAʻole kūpono iki lākou, akā pono inā loaʻa ka palena o ke kiʻi ʻana i kahi pālākiō a ana paha i nā kīʻaha.

• 1 kīʻaha: he kinipōpō a i ʻole kou kuʻi paʻa
• 4 auneke (120 gram): kahi puke nānā, a i ka nui a me ka mānoanoa o kou lima, me nā manamana lima
• 3 auneke (90 gram): kahi papaha o nā kāleka a i ka nui a me ka mānoanoa o ka poho o kou lima e hoʻēmi i nā manamana lima
• 1.5 auneke (45 gram): kahi lipstick a i ʻole ka nui o kou manamana nui
• 1 teaspoon (5 ml): kou manamana lima
• 1 punetēpē (15 ml): ʻekolu manamana lima

ʻO ka mea hope loa, he mea kūpono e haʻi aku i ka helu ʻana i nā caloriu wale nō e ʻae iā ʻoe e loiloi i kāu papaʻai mai a nui kuanaʻike. ʻ sayslelo liʻiliʻi ia e pili ana i ka mea e like aio ka mea āu e ʻai ai.

I ka wā e pili ana i ke olakino, 100 pālolo mai nā ʻomela e hoʻopili i kou olakino ʻokoʻa ma mua o 100 calories mai nā donuts.

No laila, e hōʻalo i ke kiʻi wale ʻana i nā meaʻai ma muli o kā lākou ʻike kalori. Ma kahi o, e noʻonoʻo pono ʻoe e noʻonoʻo pū i kā lākou meaola a me ka mineral. Hiki iā ʻoe ke hana pēlā ma ke aloha ʻana i nā meaʻai holoʻokoʻa liʻiliʻi.

E helu pono i kāu mau calorie, e hoʻohana i kahi puke pai meaʻai i hui pū ʻia me nā unahi a me nā kīʻaha ana.

Ke laina lalo

ʻO ke ala wale nō e lilo ai ke kaupaona e ʻai i nā calorie liʻiliʻi ma mua o kou puhi ʻana.

Hiki i kekahi poʻe ke hana i kēia me ka helu ʻole ʻana i nā calories. Ua ʻike kekahi i ka helu ʻana i nā kalori he ala kūpono ia e hana a mālama ai i kēia hemahema.

ʻO ka poʻe hoihoi i ka hāʻawi ʻana i ka calorie e helu ana i ka hoʻāʻo pono e hoʻomanaʻo e like ʻole nā ​​calorie āpau.

No laila, e kūkulu pono i kāu papa kuhikuhi e pili ana i ka minimally i hana ʻia, nā meaʻai waiwai momona a mai hoʻokumu i kāu mau koho meaʻai ma nā calori wale nō.