E helu i kahi pehea e hele aiʻoe e hele i ka mea āu eʻai ai i kaʻahaʻaina
Pehea ka lōʻihi e pono aiʻoe e hele e puhi aku i nā calorie hōʻoluʻoluʻo Thanksgiving? E nānā i kēia palapala eʻike i ka mamao e pono aiʻoe e hele i nā mile, mau mile, a me nā kaupae.
Hiki i ka'ilina kauhaleʻawelike ke loaʻa i 3,000 calories, a he mea maʻalahi ke hoʻonui i kahi 1,500 calories me kekahi mau meaʻai a me nā mea inu ma mua a ma hope. Pehea kou? Eʻike i ka mamao e pono ai no kāu mau mea punahele a me ka hoʻolālā holoʻana.
Nā Calories Hoʻohanohano a me ka Papa Walima
Nā inu: | Kālepa | Miles | KM | Nā kaupae |
1 ka mea inu | 250 | 2.9 | 4.7 | 5,882 |
1 ka waina wili | 120 | 1.4 | 2.3 | 2,824 |
1 ka ipu me kaʻaila a me ka sugar | 50 | 0.6 | 0.9 | 1,176 |
1 kaʻona cider a iʻole ka huaʻiliahi | 120 | 1.4 | 2.3 | 2,824 |
1 kaomi eggnog | 343 | 4.0 | 6.5 | 8,071 |
Pāhili: | Kālepa | Miles | KM | Nā kaupae |
1 pūniʻi maile i kaʻaila | 45 | 0.5 | 0.9 | 1,059 |
1 ka paʻakikī me ka paʻakai | 70 | 0.8 | 1.3 | 1,647 |
1/2 kīʻaha i nā mea kanuʻono likeʻole | 25 | 0.3 | 0.5 | 588 |
1/2 kīʻaha pāpī | 440 | 5.2 | 8.3 | 10,353 |
1/2 kīʻaha i nā hua hou | 60 | 0.7 | 1.1 | 1,412 |
1 ounce tortilla aiʻole nā'ōlaʻi | 150 | 1.8 | 2.8 | 3,529 |
1 punetune kaomi no nā'āpana | 75 | 0.9 | 1.4 | 1,765 |
ʻAla: | Kālepa | Miles | KM | Nā kaupae |
3 kapu salakeke me ka loleʻaina | 100 | 1.2 | 1.9 | 2,353 |
1 punetēpī ka pāpale hanu | 75 | 0.9 | 1.4 | 1,765 |
1/2 hue gelatin me ka hua | 120 | 1.4 | 2.3 | 2,824 |
1/2 kīʻaha Waldorf saladi | 110 | 1.3 | 2.1 | 2,588 |
Koho nui: | Kālepa | Miles | KM | Nā kaupae |
6 ounce i ho'ōla i ka ham | 300 | 3.5 | 5.7 | 7,059 |
6 ounce keʻokeʻo a me ka pua turuki | 340 | 4.0 | 6.5 | 8,000 |
6 ounce nui | 330 | 3.9 | 6.3 | 7,765 |
1/2 kīʻaha kīʻaha | 180 | 2.1 | 3.4 | 4,235 |
1/2 kīʻaha kakaniani | 190 | 2.2 | 3.6 | 4,471 |
1/2 kīʻaha paila | 150 | 1.8 | 2.8 | 3,529 |
1/2 hue kala | 150 | 1.8 | 2.8 | 3,529 |
1 kaʻualaʻuala me ka kirīpiʻula | 150 | 1.8 | 2.8 | 3,529 |
1/2 ka'ōniu pīnī keʻokeʻo | 225 | 2.6 | 4.3 | 5,294 |
1/2 kīʻaha kauté i nā'ōmaʻomaʻo'ōmaʻomaʻo | 50 | 0.6 | 0.9 | 1,176 |
1/2 kīʻaha i kaʻuala | 150 | 1.8 | 2.8 | 3,529 |
1 kaʻaina ahiahi | 110 | 1.3 | 2.1 | 2,588 |
1 kaomi pele | 45 | 0.5 | 0.9 | 1,059 |
Dessert: | Kālepa | Miles | KM | Nā kaupae |
2 kanikalina | 60 | 0.7 | 1.1 | 1,412 |
2 mau kuki koleka kolika | 150 | 1.8 | 2.8 | 3,529 |
1'āpana apple pie (1/8 o ka 9-inch pie) | 410 | 4.8 | 7.8 | 9,647 |
Paʻapaʻi 1 pecan (1/8 o ka 9-inch pie) | 480 | 5.6 | 9.1 | 11,294 |
1 wahi pumpkin pie (1/8 o ka 9-inch pie) | 180 | 2.1 | 3.4 | 4,235 |
1/2 kīʻaha pīpī | 75 | 0.9 | 1.4 | 1,765 |
1/2 kīʻaha ice cream | 145 | 1.7 | 2.8 | 3,412 |
1'āpana'āpana liʻiliʻi | 70 | 0.8 | 1.3 | 1,647 |
ʻAʻohe mea: | Kālepa | Miles | KM | Nā kaupae |
1 kawīwī turkey me ka mayo a me ka meaʻalani | 450 | 5.3 | 8.5 | 10,588 |
1 ka wūnū turkey ihu-alo me ka meaʻai a me ka hue | 290 | 3.4 | 5.5 | 6,824 |
Hoʻokumuʻia kēia mau helu ma luna o kaʻAmelika o ke kaulike kaulike a me ka lōʻihi o ka lōʻihi o 2,000 mau mile i ka mile. Hiki ke hoʻololiʻia kāu mile mile, e like me ka puhiʻana o nā calorie i kēlā mile kēia mile ma muli o kou kaumaha. Eia kekahi,ʻo ka nui o nā kūkuhi āu e lawe ai i kēlā me kēia mile e like me kou lōʻihi lōʻihi.
Ke puhi nei i nā Kaloli ma ka Hōʻoluʻolu
Ke hopohopo nei pahaʻoe inā e puhi anaʻoe i nā calories i kāu mau hana hoʻomau hoʻomaikaʻi maʻamau?
Hiki iāʻoe ke nānā i kēlā mea a hana i kahiʻoihana hou aku i kou lā.
- Kaomi Miles : Ināʻoʻoe kahi meaʻai i kaʻahaʻaina Hoʻohanohano, hiki iāʻoe ke hoʻonui i nā alapiʻi ma waena o ka pahu hauā, umu, a me ka papaʻaina. Inā hoʻokomoʻoe i ka Fitometet aiʻole kekahi mea'ē aʻe , hiki iāʻoe ke lawe i ka hōʻai'ē no nā mile a pau e huki aiʻoe i ke kuke a me ka hoʻolahaʻana.
- E hāʻule i kahi kiʻekiʻe I ka wā e hoʻokūkū ai :ʻO nā mea pāʻani e lilo i ka hapa nui o ka mahaloʻana i nā pāʻani e pono eʻike i nā hana e hana ai i ka lā e puhi ai i nā calories a e hoʻemi i nā hopena o ka noho kino . E halihali i kahi mea kanu a hoʻomaopopo iāʻoe e kau ana ma lalo o 250 mau kapuaʻi i ka hora. Peheaʻoe e hana ai i nā hanana lanakila he 100 no kēlā me kēia mua i lalo e kāu hui a me 250 mau kapuaʻi no kēlā me kēia pākēmu? E kū a holo a puni i kēlā me kēia hana pāʻoihana. E hoʻolimalima i ka hele wāwae e hele wāwae a puni ke kaiaulu a kōkua paha i ke kūkulu a hoʻomaʻemaʻe paha i kaʻahaʻaina.
Hoʻopauʻia nā Kalono Hoʻokele me ka Walk
- Eʻoliʻoli i kahi Haʻawina Hoʻolauleʻa : E hoʻokaʻawale i ka meaʻai a me kaʻahaʻaina e hauʻoli i ka heleʻana me kouʻohana a me nā hoaaloha. I ka manawa o ka pume i loko o ka umu, e hele no kahi hele wāwae a puni ke kaiāulu a i kahi pāʻani paha. ʻO ka hele pūʻana he ala kūpono ia e loaʻa ai i nā poʻe āu iʻike pinepineʻole ai.
- E hele a holo i kekahi hui kaiaulu o Turkey Trot : E hoʻohana i ka mea huli e loaʻa ai kahi hele aloha a holo paha e hiki iāʻoe ke hauʻoli i ka hoʻomaikaʻi a me ka hopena o ka hopena ma mua a ma hope paha. Hiki iāʻoe ke puhi a puhi i nā calorieʻai ma mua o ka hoʻonaniʻana. E lawe i kou pilikino maikaʻi a i ka lole pumehana e komo i loko o kaʻuhane.
- E hele i ka hana hoʻoikaika i loko o ka pīkole : E huli i kahi pana kahi e kokoke ai paha kahi e hiki ai iāʻoe ke hele wāwae i waena o nā kumu lāʻau a me ka'ōmaʻomaʻo. Uaʻike nā haʻawina e kōkua kēia i ka hoʻomanaʻo a me ka hoʻomahaʻana,ʻo ka mea wale nō e pono ai i ka wā e hoʻokipa ai ka wā hoʻomaha.
- Ke hele nei a me ka kūʻai aku i ka pī'āleʻele Friday ma Cyber Monday : E hiki iāʻoe ke komo i nā mile he nui i ka kūʻaiʻana, inā paha ma loko o ka hale kūʻai ma waho a ma waho paha ma kahi alanui kūʻai nui. E wehe i nā kāmaʻaʻoluʻolu a me nā lole no laila eʻoluʻolu kou heleʻana,ʻoiaiʻo ia keʻano o ka heleʻana a me ka hauʻoli me ka lehulehu.
- ʻO nā papahana i ka hoʻopakeleʻana :ʻO ka wā ma waho ka hoʻoweliweli? ʻO ka'ūpalapalapala kahiʻanoʻoluʻolu o ka heleʻana . E hana i kāu kūʻai pūnaewele mai ka mīkini pilikino a pale i ka lehulehu. Ināʻaʻohe āu homemill home, he manawa maikaʻi e pā ai i ke keʻena hauʻoli i ka wā e haʻalele ai lākou i nā lā hoʻomaha.
- Ke lele neiʻoe a lele paha ma luna o ka hōʻoluʻolu aloha? ʻO kēia mau lōʻihi lōʻihi e hiki ai ke lilo i mea paʻakikī no ka noho paʻa. Eia kahi pehea e hele ai i 10,000 mauʻanuʻu i kēlā lā kēia lā i ka leleʻana a ke hele aku ma kahi huakaʻi hele .
> Kālā:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium o nā Hana Kino. ʻO Medicine & Science ma Sports & Exercise . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.
> Bassett DR, Kailua Kona, LP, Honolulu, HI. Ka Heluhelu Helu: A Nānā i nā Manaʻo Kaumaha a me nā Hoʻopiʻi Hana. Kauka Sports . 2016; 47 (7): 1303-1315.