ʻAʻole ponoʻoe e heluhelu i nā tausani o nā alakaʻi palekana kaumaha no ka huliʻana i nā kōkua maikaʻi loa e lilo i ka kaumaha. ʻO nā'ōlelo loea maikaʻi loa i kaʻikeʻia e ka lehulehu o nā meaʻai eʻaiʻia, nā kauka, nā kumu hoʻonaʻauao a me nā meaʻike pono. ʻO kaʻoiaʻiʻo,ʻo nā papa hana pohō i ho'āʻoʻia e hana , he mau mea likeʻole. Inā hiki iāʻoe ke hōʻoia i kēia mau kumuhanaʻekolu, e hele anaʻoe ma ke ala e lilo ai ke kaumaha.
Eʻai i ka helu pono o nā meaʻai
Inā kohoʻoe i nā meaʻai maikaʻi loa-mea hoʻonani , akā eʻai nui i nā mea,ʻaʻole e hoʻohanaʻia kāu hoʻolālā kaumaha. ʻO kaʻoiaʻiʻo,ʻo ke kuhi hewa maʻamau e nā mea make e hoʻoulu i nā meaʻai a me nā meaʻai a lākou i manaʻo ai he olakino. I loko o ke kaumaha, hiki i kekahi meaʻai meaʻai paha ke hewa no ka poho kaumaha .
No ka liloʻana o ke kaumaha a palekana, ponoʻoe e aʻo i kaʻaiʻana i ka meaʻai pono . Eia kekahi laʻana, he nui ka umauma moa noʻoe, akāʻaʻole naʻe inā eʻai nuiʻoe. ʻAmona? Maikaʻi, ke ola nei lākou, akā,ʻaʻole ināʻaʻoleʻoe eʻai i ka meaʻoi aku ma mua o kāu pono. Keʻai neiʻoe i nā meaʻai maikaʻi ? ʻOi aku ka maikaʻi no kou kino ma mua o ka meaʻona, akā, e hana mau lākou i ka waiwai inā nuiʻoe.
E kākoʻo i kēia mau'āpana nui i ka manawa e hoʻolālā ai i nā meaʻai no ka pohō kaumaha :
- 1 lawelawe i ka 'aiʻala = ka nui o kou lima
- 1 lawelaweʻana i ka maloka (rice, pasta, potato) = hapa o kahi baseball
- 1 ka halihi cheese = 4 pani i ke kui
- 1 huahana hua = baseball
- 1 kaʻoihana margarine aiʻole ka pata = 1
- 1 ka meaʻai, iʻa, mea hānai = he pahu kāleka
E helu i nā kalo
Kūkala kekahi mau hana hoʻopolomaha kaumaha i kaʻikeʻole o ka heluʻana i ka calorie. Akāʻo ka palena lalo, hiki ke pohō kaumaha ke hanaʻoe i kahi pauʻole o ka ikehu a ponoʻoe e helu i nā calories eʻike pono iāʻoe e hiki ai.
Hiki i nā helu kelepona pono ke nānā aku e like me ka hoʻomehana manawa, akā me ka loaʻa o nā polokalamu kelepona, ua maʻalahi ka poʻe e mālama i ka mea a lākou eʻai ai. Inā loaʻa iāʻoe he'ōpona, e mālama i ka heluʻana i ka kalo iʻole he mau kekona wale nō a mālamaʻia kāu totals i hiki iāʻoe ke nānā hou iā lākou i kekahi manawa aku.
Ma hope o ka hoʻomakaʻana i ka heluʻana i nā kalola, eʻikeʻoe i ka nui o nā calorie āu eʻai ai i kekahi lā. Hiki i nā kānaka ke hoʻemi i ko lākou loli i nā lā i nā 500 calories i kēlā lā i kēia lā no kaʻikeʻana i ka poho maikaʻi o hoʻokahi paona i kēlā me kēia pule.
E neʻe i kahi
Aia ke kani, pololei? Akāʻaʻole kēia he mea pono kāu e hana. No kekahi poʻe, e hana i nā hana e kū'ē iā lākou. Eia kekahi laʻana, inā hoʻopauʻoe i kahiʻoʻoleʻa maikaʻi i ke kakahiaka a laila hoʻomaha i ke koena o ka lā e kau ai i kahi moe, hiki i ka pauʻana o ka hoʻouluʻana i nā calorie mai kaʻoihanaʻoi aku ma mua o ke kanaka e hanaʻole ana aʻo ka mea hanaʻole i kāna hana o kā lākou hana maʻamau.
ʻO ka thermogenesis non-exercise (NEAT) ka manawa hoʻohanaʻia e nāʻepekema e wehewehe i nā calories i puhiʻia mai kāuʻoihana hanaʻole. Ināʻoe e hana aiʻoleʻole, e hoʻomaopopo i ka hoʻonuiʻana o kāu NEAT i kēlā me kēia lā. E noʻonoʻo i kekahi o kēia mau hana. Heʻuʻuku ka calori no kēlā me kēia mekini pahukahi, akā ināʻoe e komo i kekahi neʻeʻana i kēlā me kēia hora, e nui ka NEAT ma ka hopena o ka lā.
- Ke waiho lole holoi = 26 kcals / 15 mins
- ʻO nā mea kūʻai, nā pahu = 100 kcals / 15 mins
- E pāʻani ana me kāu mau keiki = 40 kcals / 15 mins
- Ka heleʻana i ka halihaliʻana i ka ukana (<15 paona) = 56 kcals / 15 mau minuke.
E loaʻa i ka hapanui o nā hualoaʻa kekahi mau hopena me kēia mau kumu aʻoʻekolu no ka liloʻana o ke kaumaha. ʻOiai, aia kekahi mau hihia kahi i pilikia ai nā hihia , e like me ka hōʻailona lapaʻau, hiki ke hoʻonui i ka paʻakikī paʻakikī. Akā, no ka hapanui o nā kānaka, nā huelo poho kūpono i lalo i ka hoʻohālike maʻamau: eʻai iho, e neʻe hou aku.
Nā kumuhana:
ʻO James A Levine,ʻo Sara J Schleusner lāuaʻo Michael D Jensen. "Lilo hoʻolālā o ka hana hanaʻole." Ka NupepaʻAmelika Hui Pūʻali. Vol. 72, No. 6, 1451-1454, Kekemapa 2000.
Ka wehewehe. E mālama i ka maka i ka nui o ka liʻiliʻi, he aha keʻano i waena o nā Portions a me nā lawelawe?
ʻO Veronique Provencher, Janet Polivy, C. Peter Herman. "Loaʻa ka olakino o ka meaʻai." Inā maikaʻi, e hiki iāʻoe keʻai hou aku. " Ka Pōʻalima Volume 52, Pene 2,ʻApelila 2009, Pages 340-344.