Nui ka pihoihoi i kēia mau lā, i loko o nāʻili o ka lehulehu a me nā palapala lapaʻau, e pili ana paha i "he calori he calori wale nō ia." Ua'ōlelo kekahi poʻe akamai,ʻo ia,ʻo kahi kalori he calori, a ua hoʻokumuʻia kāu kaumaha ma o ka ehia mau calorie āu eʻai ai. ʻO kekahi poʻe e koi ikaika ana, ʻaʻole like nā mea like me nā calorie, a he mea nui ka mea a mākou eʻai nei (ināʻaʻoleʻoi aku ka nui) ma mua o ka nui o kā mākouʻai.
Ke kūkākūkā nei kēia mauʻanoʻokoʻaʻelua. Ke hana nei lākou i nā mea kūpono, a ma ko lākou mauʻaoʻao ua pololei nā meaʻelua. Ma kahi e hele hewa ai ka poʻe akamai i loko o ka wā pōkole e hoʻohana ai lākou - ma ka ho'āʻoʻana e hōʻemi i kā lākou mau leka, ua piʻi mai lākou me nā memo i kūpono i ka hihia.
E ho'āʻo kāua e hoʻopau i ka hilahilaʻole.
ʻAe,ʻO kahi calorie kahi kāloi
ʻO ka pilikino maʻamau, a me nā hanaʻepekema hana pilikino, e haʻi mai iā mākou inā e lawe mākou i nā calorie'ē aʻe ma mua o mākou e'āʻana, e loaʻa iā mākou ka paona, a me ka hakahaka. Ke kumu o kēia aʻoʻana ma kahi'ōlelo maʻalahi a maʻalahiʻole:ʻo ka calorie o ka momona ka mea i loaʻa ka nui o ka ikehu e like me ke kalori o ka'akiʻa , a like me ke kaloila o ka meaola . Laweʻoe i ka ikehu e lawe aiʻoe, e puhiʻoe i ka ikehu e puhi aiʻoe, aʻo ka hoʻololi e hoʻoholo ai inā e hoʻomoe i ka ikehu nui a hoʻohana paha i ka ikehu i mālamaʻia, a pēlā paha inā e hoʻonui a me ka laweʻana mai kāu mau lako kūʻai.
ʻO kēia ke kauka lapaʻau.
No laila, no ka mālama ponoʻana i kā mākou kaumaha, pono mākou e hōʻoia i ka lāʻawa, ke kaulike nei mākou i kā mākou laweʻana a me ka momona o nā calories. Inā mākou eʻai i nā calorie'ē aʻe ma mua o ko mākou'āʻana, e loaʻa iā mākou ke kaumaha. Inā mākou eʻoi aku ka nui o nā calorie ma mua o kā mākouʻaiʻana, e lilo ana kā mākou kaumaha. ʻO nā calories i loko, ke emi aku i nā calories, ua like ka mālamaʻana i nā calories (aiʻole nālowale).
Kūleʻa ka pahu. No laila, ponoʻoe e koho i ka nui o nā calories āu e puhi ana a me ka nui o kāu e hoʻohana ai, a me ka ikaika e mālama i ke kuikele ma kahi kūlike (aʻole paha), a ua hoʻonohonohoʻiaʻoe .
Akā,ʻokoʻa nāʻano likeʻole o nā kāleka
ʻO kaʻoiaʻiʻo maoli i hikiʻole keʻaeʻole,ʻo kaʻano o nā calorie āu eʻai ai, he mauʻano likeʻole nō ia ma kou kaumaha.
ʻO kēia no keʻano o ka pilikino kanaka. ʻAʻole mākou e hoʻomoʻa wale i nā'ōpoki, ka momona a me ke protein iʻaiʻia e mākou, a laila e hoʻomāmā i nā mea e pono ai mākou a mālama i ke koena. ʻO nā kino o mākou ke mālama i nāʻanoʻokoʻa o nāʻano meaʻokoʻa loa, a ua hoʻololi nāʻoihana physiology i nāʻano meaʻai likeʻole. Ke hoʻololi nei kēia mauʻokoʻa i ka nui o kā mākou pauʻana.
Eia kekahi mau hōʻailona:
- I ka wā eʻai aiʻoe i nā meaʻai wela kiʻekiʻe , e hoʻomau waleʻoe i 75 - 80% o nā calories āu e lawe ai. Ua hoʻokuʻuʻia ke koena i loko o ka waihona.
- Hoʻonuiʻia ka calories e puhi i ke kinonahu ma mua o nā kinikini a momona paha; noiʻi ka nui o nā calorie mai ka pilikino e loaʻa ana no ka ikehu a me ka waihoʻana. Kāheaʻia kēiaʻano ka hopena o kaʻai kai.
- ʻO nā meaʻai me kahi index glycemic kiʻekiʻe (ʻo ia hoʻi, ka nui o nāʻano pahu) e hoʻoikaika wikiwiki a hāʻule i loko o ka nui o ka insulin. ʻO Insulin ka mea e hoʻololi i ka glucose i ka momona, no laila, ka insulin ka mea e mālama ai i ka'ikehu. Aʻo ka hāʻuleʻana o ka nui o ka wai o ka insulin, he mea ikaika loa ka pōloli. ʻO kēia ke kumu e hiki ai iā kākou ke pōloli nui i nā hola ma hope o kaʻaiʻana i ka hale kaʻa.
- ʻO nā meaʻai likeʻole he nui loa nā hopena ma kaʻoluʻolu - heʻano o ka piha. Keʻaiʻoe i nā hua, kaʻiʻo, nā pīni a me nā huaʻoe eʻoi aku ka nui o ka wikiwiki ma mua o ka mea eʻai anaʻoe i ka candy a iʻole nā kīlaʻiʻuala , a ke laweʻoe i nā calorie heʻuʻuku.
- ʻO kaʻaiʻana i ka momona e ho'āʻo ana e pepehi i ka'ōpū. ʻO kahi kumu hana hana pāʻani liʻiliʻiʻo ka nui o nā kānaka ma kēiaʻaiʻanaʻaʻole lākou eʻai i nā calories i ka lā hoʻokahi.
- ʻO nā meaʻokoʻa likeʻole nāʻano likeʻole. ʻOiaiʻo ka glucose a me ka fructose nā sugars nui, he mea nui ka meaʻai nui-fructose e hoʻonāukiuki i ka makemake ma mua o kaʻai kiʻekiʻe (glucose) (ma ka hoʻouluʻana i ka hormone hungry ghrelin ).
ʻIke loa, i ka loaʻaʻana a iʻole ke kaumahaʻana o ke kaumaha,ʻo nāʻano calories likeʻole he mauʻokoʻa likeʻole i ko mākou physiology. No laila,ʻaʻole like nā kāleka a pau.
ʻO kahi hou hou
Pehea e hiki ai i kaʻoiaʻiʻo o nā calories a pau like, akā i ka manawa hoʻokahi,ʻo keʻano o nā calorie mākou eʻai ai, hiki iā ia ke hoʻololi i keʻano o ka loaʻa a iʻole ke kaumaha.
He mea ia e pili ana i nā semanticics, kahi'ōlelo o ka'ōlelo e hoʻohanaʻia e kā mākou mauʻanoʻelua o nā meaʻaiʻai. Ke hoʻomohala nei lākou i ka hilahila me ko lākou mau māmala'ōlelo i hoʻonuiʻia.
ʻAe,ʻo ka helu o nā calorie mākou e hoʻokuʻu ai i ko mākou mau kīʻaha, hoʻemi i ka helu o nā calorie mākou e puhi ana, e hoʻoholo inā e puhi ana mākou i kahi momona. A ma kēia māmāʻano maʻalahi,ʻaʻole ia he mea pili ināʻo nā calories he pūhaka, pūmua, a momona paha.
Akā,ʻo keʻano o nā meaʻai eʻai nei mākou heʻoi aku ka paʻakikī ka hopena ma kēia māmā maʻamau ma mua o ka heluʻana o nā calori i loko o ia meaʻai. ʻO keʻano o ka meaʻai a mākou eʻai ai -ʻo keʻano o nā calorie mākou eʻai ana - he hopena nui ia ma ka helu o nā calories mākou e lawe ai i loko o ko mākou kino (ma ka hoʻololiʻana i kaʻaiʻana, a me ka hoʻonāukiukiʻana i ko mākou mau makemake), a me ka helu ke kālepa mākou e hoʻohana ai (ma ke hoʻololiʻana i kā mākou mau mīkini).
No laila,ʻo kaʻoiaʻiʻo maoli nō ka "calories i loko o nā calories liʻiliʻi,"ʻo kaʻano o ka meaʻai eʻai nei e pili ana i kēia hoʻohālike maʻalahi (a me ko mākou kaumaha) ma nā ala e hele ma mua o ka helu ponoʻana o nā kalori.
- E heluhelu i nā mea a pau e lilo ana i ke kaumaha .
- E heluhelu i nā mea a pau e pili ana i nā meaʻai pāʻani liʻiliʻi .
Nā kumuhana:
Jensen MD, Ryan DH, Apovian CM, et al. ʻO ke kulekele AHA / ACC / TOS no ka mālamaʻana i ka nui a me ka'āwīwī i loko o ka poʻe mākua: he hōʻike a ka HuiʻAi Moku'āinaʻAmelika o ka Palapala Hemolele / American Heart Association on Practice Guidelines a me ka Society Obesity. Kaheina 2014; 129: S102.
Ebbold CB1, Swain JF, Feldman HA, a me al. Nā hopena o ka papaʻai meaʻai ma ka hoʻohanaʻana i ka ikaika ma ka mālamaʻana i nā kaumaha. ʻO JAMA. 2012 Jun 27, 307 (24): 2627-34. doi: 10.1001 / jama.2012.6607.
Mozaffarian D1, Hao T, Rimm EB, a me al. Hoʻololi i ka meaʻai a me keʻano o ka nohona a me ka waiwai i ka wā lōʻihi i nā wāhine a me nā kāne. N Engl J Med. 2011ʻAiwa 23; 364 (25): 2392-404. doi: 10.1056 / NEJMoa1014296.