Ka weheweheʻana o nā Kaloila no kaʻai a me ke puhiʻana iā lākou
ʻO kahi kaloka kekahi ana o ka hoʻonuiʻana i ka ikaika a me kaʻike pono i mālamaʻia. ʻO nā calo e pili ana i ka meaʻai (ka meaʻaiʻai) a me ka hoʻolālā ( calories ) he kilokilo (kcal). Hoʻokahi kilokilo e like me ka nui o ka wela e ho'āla i ka mahana o hoʻokahi kilogram o ka wai ma kahi kiʻekiʻe Celsius ma kaʻilikai. Hoʻokahi kilokilo e like me 4186.8 joules a me ka calorie 1000 (nā calo liʻiliʻi) i'ōleloʻia i loko o nā pae hana lapaʻau no ka'ikehu wela.
- 'Ōlelo hoʻopuka: cal er e
- ʻO Misspellings maʻamau: kāloʻo, kaloka
- Examples: E hele wau no 3.5 mau mile e puhi i nā calo i loko o kēlā paena Snickers.
Kāleka i ka Meaʻai
Hoʻopiliʻia nā calorie i ka meaʻai, ka waiʻona, nā haʻalulu a me nā proteins. ʻO nā meaʻaiʻeleʻele he nui aʻoiʻuʻuku paha nā lolo i hoʻokomoʻia i loko o ke kaumaha hoʻokahi (ka nui o nā calorie kiʻekiʻe aʻoi aku paha). Ke hoʻohana nei nā inoa kiko'ī ma ka US i kēia mau lula o ke kīkoʻo:
- ʻO ka momona 1 ka momona he 9 calories (kcal)
- 1 kaʻona waiʻona he 7 calories (kcal)
- 1 'ai ke kinona o ka protein i 4 calories (kcal)
- 1ʻelima o ka waiʻalulu (sugars a starches) he 4 calories (kcal)
Kaloka a me ka Loss Lō
He paona o nā mea momona o ke kino 3500 calories (kcal).
No ka liloʻana i hoʻokahi paona momona i loko o ka hebedoma, pono i ka mea eʻai i nā calories he 500 aʻoi aʻe i kēlā lā i kēia lā ma mua o ka ukuʻana o ia i ka hana a me ka hoʻolālā.
ʻO ka helu o nā calories a ke kanaka i puhi ai i kēlā lā i kēia lā,ʻo ia ka mea i puhiʻia nā calories kaona maʻamau iʻole e hoʻomau i ke kino e hana ana, a me nā mea'ē aʻe i puhiʻia i ka hana kino.
ʻO ka laulāʻana o ka calorie o kēlā me kēia lā mai ka 1600 calories (kcal) no kahi wahine maʻamau a no ka meaʻelemakule i 2800 calories (kcal) no nā kāne hana, nā wāhine kūʻokoʻa a me nā keikikāne'ōpio.
Calories per Day Calculator : Eʻike i ka nui o nā calories āu e puhi ai i kēlā me kēia lā e like me kou kiʻekiʻe, kaumaha, makahiki, a me ka pae hana.
ʻO ka hoʻohanaʻana i ka nānā pono a me ka polokalamu e nānā i nā calories iʻaiʻia me nā mea i puhiʻia e pono ai ke kōkua aku i nā mea make e makemake e hōʻoia i ke kāleka kalo e lilo i ka kaumaha. Hana ka hana maʻamau me kahi mīkini nānā pono e hoʻoneʻe i kaʻai i kaʻaoʻao o nā calorie i puhiʻia, aʻo ka nānā ponoʻana i ka mea eʻaiʻia e hiki ke hoʻohālikelike kahi i komo mai ai ka meaʻaiʻai.
Hoʻopukaʻia nā calories i ka hana kino
ʻO ka hana maʻamau e hoʻopau i nā calories ma mua aʻe o ka loli basal metabolic e like me ka hoʻohanaʻana o nā maʻi i nā mea ike a mālamaʻia i loko o ke kino. Ma muli o ka lōʻihi a me ka ikaika o ka hoʻolālā, hoʻomaha ka kino i ke koko koko, glycogen i mālamaʻia i loko o nāʻiʻo a me ka ate, momona a, inā makemakeʻia, i ka momona momona.
- Ke Kaʻina Hana Kalikino : E hoʻokomo i kāu kaumaha a me nā minuke e hoʻohana ana i nāʻano hana kai e like me keʻano haʻahaʻa.
- E hele ana i ka calorie Calculator : eʻike i ka nui o nā calories āu e puhi ai no ka mile e pili ana i kou kaumaha a me ka wikiwiki. ʻO ka heleʻana e puhi i kahi 100 calories ma kahi mile no kahi kanaka he 150 paona.
- Kahi Kuhi momona : I ka hanaʻana ma 60-70% o ka nui o ka puʻuwai o ka puʻuwai, 85% o nā calories āu e wela ai.
Ka Anaʻana i nā Calories
Hoʻolahalaha pinepine ka mea mālama i nā loiloi a me nā pedometers i ka pauʻana o ka calories ma muli o ke kaumaha o ke kanaka, ka helu o nā kauʻana, ka wikiwiki, ka wikiwiki a me ka ikaika.
Hoʻohana kekahi i ka nānāʻana i ka naʻau no ka loaʻaʻana o kahi kūpono maikaʻi o kaʻoihana kino.
- Hiki iāʻoe ke hilinaʻi i ka Hōʻike Palori Treadmill?
- Peheaʻoe e kūpono ai i kou Band Hui no ka helu heluʻana?
Puna:
Ke Huliʻana i kahi Palena, Centres for Disease Control, Division of Nutrition, Activity Activity, and Obesity, National Center for Preventive Disease Prevention and Health Promotion. Hōʻikeʻia i ka lā 15 o Mei, 2015. Hoʻokomoʻia i kaʻOkakopa 3, 2015.
Nā Hope Ola Nutrition, Ukuʻia na Suzanne Girard Eberle.Human Kinetics, 2014.