Ua lohe pahaʻoe i ia kakahiaka kaʻai nui loa o ka lā. Akā,ʻo ia hoʻi, eʻai i ka nui o kāu calories i kēlā me kēia lā i kakahiaka? Ehia mau calorie e pono ai eʻai i kaʻaina kakahiaka? ʻO ka pane e pili ana i kekahi mau kumu.
E helu i nā calories o kēlā me kēia lā
Ma mua o kouʻikeʻana i ka nui o nā calo eʻai i kaʻaina kakahiaka, ponoʻoe eʻike i ka nui o nā calo eʻai i kēlā lā i kēia lā.
ʻO kēlā me kēia kanaka he mea'ē aʻe ke kāloka'ē aʻe. ʻO kāu nui o kaʻai i nā calorie i kēlā me kēia lā e hoʻolālāʻia ia ma ka hoʻonuiʻana i ka nui o ka hana kuhi (RMR) a me kāu kaulike o nā lā a pau . Inā e ho'āʻo anaʻoe e lilo i ka kaumaha, hoʻemiʻoe i kāu mau kaloila e hōʻea i ka palekanaʻikepiliʻino e pono ai no ka poho kaumaha .
No ka hoʻohālikelikeʻana i kāu laweʻiaʻana o ka calori makemakeʻia, hiki iāʻoe ke hoʻohana i ka heluhelu helu pūnaewele a iʻole e hana i kekahi mathiki maʻamau a e helu i ka helu i kāu iho . ʻOiai ināʻaʻoleʻoe e helu i nā kalola e lilo i ka kaumaha, pono eʻike i kāu helu. Hiki ke kōkua iāʻoe eʻike i ka nui o kaʻaiʻana i kēlā me kēia pāʻina, e like me kaʻaina kakahiaka.
Keʻikeʻoe i ka nui o nā calories āu e pono ai i kēlā lā i kēia lā , ponoʻoe e māhele i kēlā helu i waena o nā meaʻai a me nā pōhā āu e hoʻolālā ai eʻai. Peheaʻoe e puʻunaue ai i nā calorie e pili ana i kou nohona, i kāu mau hana a me kāu mau meaʻai.
ʻEhia mau Calories no kaʻAina kakahiaka?
He nui nā wāhine e ho'āʻo nei e lilo i ka kaumaha eʻai i ka 1,200 a 1,400 calories i kēlā lā i kēia lā.
Lawe pinepine nā kānaka i 1,600 i 1,800 calories i kēlā lā i kēia lā. He nui nā kānaka e puʻunaue pinepine i kā lākou calories i waena oʻekolu mau lā o kēlā me kēia lā no ka mālamaʻana i kā lākou kakahiaka kakahiaka awakea,ʻaina awakea a me ka meaʻaina awakea.
Inā hahaiʻoe i kahiʻoihana pāʻani kaulana, e like me Jenny Craig aiʻole Nutrisystem ,ʻikeʻoe i ka māhele maikaʻiʻana o nā calorie ma waena oʻekolu mauʻai a hiki i hoʻokahi aʻelua paha mau pōʻai.
ʻO ia keʻano o ka wahine eʻai i 300 a 400 mau calorie ma kēlā me kēiaʻaiʻana a laila eʻai i nā pōpō he 100-kalo i ke kakahiaka a me ke awakea. Eʻai ka meaʻai 400 a 500 mau calorie i kaʻaina awakea, kaʻaina awakea, a me kaʻaina awakea a laila e leʻaleʻa i nā kope he 150 mau calo i ka lā.
Akā,ʻaʻoleʻoe e hahai i kekahi kumumanaʻo maʻamau i ka puʻunaueʻana i nā calorie no kāu mauʻai. Hiki iāʻoe ke loiloi i ka wā e pono ai kāu mau calorie a laila e māhele iā lākou no ka hālāwaiʻana i kāu mau pono. Eia kekahi laʻana, ināʻoe he pilikua e ulu ana i ka wanaʻao i ka pōloli pōloli, pono eʻai i ka mea nui i ka kakahiaka. ʻO kahi kīʻaha e piha ana i nā meaʻai e like me nā huaʻona waiwai-protein a iʻole ka waiwai nui o ka oatmeal hiki ke kōkua iāʻoe e hoʻokuʻu i nā'āpana hoʻolālā nui a iʻole e koho i nā koho maikaʻi aʻe.
ʻO ka hōʻailonaʻai kakahiaka nui
No kaʻikeʻana i kahi e hiki ai iāʻoe ke puʻunaue i kāu mau calorie e kūpono i kou nohona a me ka hoʻonohonohoʻana, eia kekahi mau hiʻohiʻona maʻamau. I kēia hiʻohiʻona mua,ʻo kahi wahine e pau ai i ka 1200 calories i kēlā me kēia lā pono kahi mau calorie hou i ke kakahiaka no ka mea, hanaʻo ia i ka hana mua. Hiki iā ia ke puʻunaue i kāna mau calories penei:
- Paʻikū pāʻani mua: 100 calories
- Hoʻoponopono i kaʻaina kakahiaka kakahiaka: 400 calories
- Lunch: 300 calories
- ʻO ka meaʻai 300 calories
- Pāʻani: 100 calories
ʻO ka paila mua e hāʻawi koke i ka ikaika ma mua o kāna kauʻana. A laila, ua kōkua nā calories ka mea hana ma hope o ka hoʻolālāʻana e hoʻomaha i kona kino. He mea kūpono iā ia keʻai i nā calorie hou i kaʻaina kakahiaka no ka meaʻo ia keʻanoʻoi loa.
Akā ināʻo kahiʻaina nui nui o ka haleʻo ia kekahi o kāna hana i nā lā a pau, makemake pahaʻo ia eʻai i nā calorie i ke kakahiaka . Inā eʻaiʻo ia i ke kakahiaka kakahiaka maikaʻi, hiki iā ia ke loaʻa ka lumi nui eʻai ai i kahiʻaina nui a hiki i kahi palekana o ka ike no ka pohō kaumaha. Hiki iā ia ke puʻunaue i kāna mau calories e like me kēia e hiki ai i kahi helu he calori 1200:
- Breakfast: 200
- Pāʻani: 100
- Lunch: 300
- Pāʻani: 100
- Pipi: 500
Loaʻa nā meaʻai hou i kaʻaina kakahiaka?
ʻO ka pāʻina kakahiaka he meaʻai nui no ka mea e kōkua ana i kekahi poʻe e hoʻomau i nā kūʻaiʻai maʻamau i nā lā āpau. Akāʻaʻole kēia ka hihia no nā mea a pau. ʻO ka calorie kakahiaka ka helu e like me nā calorie awakea, nā meaʻaiʻaina ahiahi a me nā calories e pono aiʻoe eʻai i nā pōpō. Ināʻoe eʻai i nā mea he nui, no ka wāʻole,ʻaʻoleʻoe e lilo i ka kaumaha.
E lawe iʻelima mau minute eʻike ai i kou palekana o ka lā. A laila e noʻonoʻo i kou nohona a me kāu mau meaʻai e hana ai i kahi alana no kēlā me kēia pāʻina eʻaiʻoe i kāu calories i kekahi manawa i ka lā e kōkua lākou iāʻoe e mālama i kahi nohona olakino a me nā kūʻai maʻamau.