Ka lawelaweʻana no ka'Aiʻemi Palomaha Loa Loa
Inā hoʻohanaʻoe i kahi kaloila no kahiʻai paʻakikī, he mea maʻamau ka hoʻonohonohoʻana i 1200 aiʻole 1500 calories. Eia naʻe, makemakeʻoe e hōʻoia i ka loaʻaʻana o ka meaʻai. ʻO kahi o ka hoʻoponoponoʻana i kēlā mea,ʻo ia ka hoʻohanaʻana i ka papahana papahana e hōʻike ana i ka helu o nā lawelawe i kēlā lā kēia lā mai kēlā me kēia pūʻuluʻai. Ua hoʻolakoʻia kaʻoihana pilinaʻai e ka United States Department of Agriculture i nā makahiki he nui.
Ua paniʻia ke kola me nā'ōlelo Kaumaka o kaʻu Kūkākūkā, akā, hiki nō paha ke hoʻohanaʻia e hōʻoiaʻaʻoleʻoe eʻauwana mamao mai kahi meaʻai.
Nā Kiʻi Calorie no ka Loss Lō
I mea e lilo ai ka kaumaha, ponoʻoe e lawe i nā kalola ma mua o kou puhiʻana i kēlā me kēia lā. Hiki i nā wāhine maʻamau a me nā mākua ke lilo i 1600 calories i kēlā lā i kēia lā,ʻoiai e hiki i nā kāne hana a me nā wāhine hana nui ke puhi i nā calories he 2800 i kēlā me kēia lā. Hiki iāʻoe ke hoʻohana i nā hoʻopiʻi kaloi i kēlā me kēia lā eʻike ai i ka helu o ka helu no kāu pahuhopu kaumaha. Ināʻo kāu pahuhopu ka liloʻana o ka kaumaha aʻaʻoleʻoe eʻike i nā loli i kaʻoiʻana o kaʻoihana kino wale nō, a laila, hiki ke kōkua i nā'āpana a me nā lawelawe, i ka hoʻohanaʻana i ke pyramid e like me ke alakaʻi.
ʻO ka Pyramid Diet
ʻO kēia kaʻaiʻai i hoʻolālāʻia e ke USDA e hoʻopiha ai i nā koi kūpono o nā meaʻAmelika.
- 0 ka 3 mau 'ai (hoʻohana i nā mea momona), nāʻaila, nā leʻaleʻa
- 2 i 3 mau 'ai (6 a 9' auneke) o ka meaʻai a me nā meaʻai'ē aʻe o ka protein (nā lemu, a me nā mea'ē aʻe)
- 2 i ka 3 mau pipi wai
- 2 i 4 hua hua
- 3 i 5 mau mea kanu
- 6 i 11 mau meaʻai a me nā mea ulu e like me ka raiki a me ka uala
No ka poho kaumaha, kohoʻoe i nā mea liʻiliʻi no kēlā me kēia huiʻai.
Nā Māohikaʻi Diet
ʻO kēia mau meaʻai he mea hana hoʻonaʻauao koʻikoʻi no nā mākua olakino maoli. E kūkākūkā me kāu kauka lapaʻau eʻike inā he kūpono ka mea iʻaiʻia e kaloila ka nui no kou olakino ma mua o ka hoʻololiʻana i kāuʻai.
ʻO nā kānaka me ka maʻi hānai, nā wāhine hāpai, nā keiki i lalo o 16, a me ka poʻe eʻai nei i kaʻai e koi ikaikaʻia lākou eʻimi i ka'ōlelo aʻo kino ma mua o ka hoʻololiʻana i kā lākouʻai. ʻO ka meaʻai lawaiʻa i kākauʻia kāuʻoihana maikaʻi loa e aʻo iāʻoe i kahi e hoʻololi ai i kāuʻai no nā hualoaʻa maikaʻi loa. Ma ka US, hiki iāʻoe ke loaʻa i ka meaʻai ma o ka American Dietetics Association
1200 Kālepa Kaloni
- 6'eona o ke ounce i kaʻiʻo a meaʻai paha
- Loaa i 5 mau meaʻai a me ka maloo
- 3 hua hua
- 4 aʻoi aku nā mea kanu
- 2 i ka waiu
- 3 nāʻiʻo momona
1500 Kelepa Kalo
- 6'eona o ke ounce i kaʻiʻo a meaʻai paha
- 6 'ai i ka berena aiʻole ka maloo
- 4 hua hua
- 5 aiʻole ka nui o nā mea kanu
- 2 i ka waiu
- 3 nāʻiʻo momona
Ka mālamaʻana
Hoʻomaopopo i ka paʻiʻai ma ka pepa a iʻole e hoʻohana i kahi polokalamu ke kōkua iāʻoe e hoʻomaopopo i ka nui o kāu eʻai nei a ināʻoe e loaʻa ai ka meaʻai e pono aiʻoe no ke olakino. No ka laʻana,ʻo ka hoʻokomoʻana i ka mea āu eʻai ai i ka trackerʻai kaiaulu o MyFitnessPal a iʻoleʻo Fitbit, e hoʻomaopopo i ka lawaʻana o nā meaʻai ma kēlā me kēiaʻano a pēlā paha inā eʻai anaʻoe i ka nui o nā calories.
He aha ke lawelawe?
ʻAʻole paha i kaʻike i ka nui o ka manaʻo e like me ka lawelaweʻana. No ka'āpanaʻana o nā'āpana i nā haleʻai a me nā meaʻai paʻakai, ponoʻoe e aʻo i ka nui o ka nui.
Eia kekahi laʻana,ʻo nā'ekeka i heluʻia ma luna o ka pyramid kumu kahi paha o ka hapalua o ka nui o ka pēke iʻikeʻia i nā hale kūʻai kope o kēia mau lā.
Bread, Cereal, Rice, a me ka Peta
Hoʻonuiʻia ka'ōpūʻo lākou i ka hāʻawiʻana i ka fiber e pono ai.
- 1 paʻi berena aiʻole tortilla (1 auneke)
- 1/2'ekepeke liʻiliʻi aiʻole 1/2 English muffin a 1/2 pita (1 aunema)
- 1 'auneke no ka' ai a me kaʻai
- 1/2 kīʻaha o ka meaʻai i ka palaoa, ka raiki, a me ka paku
ʻO nā meaʻai
He maikaʻi nāʻano iʻa maikaʻi he nui no ke olakino a me ke olakino.
- 1 kīʻaha o nā mea kanu ulu lau
- 1/2 kīʻaha o nā huaʻai'ē aʻe, i kālaiʻia aiʻole i ke kīpala kūʻoki
- 1/2 kīʻaha o ka waiʻawaʻawa
- ʻO kekahi mau meaʻai e hoʻokomo i nā huaʻaina momona i loko o ka "hoʻohana kūponoʻole" a'ōlelo eʻai e like me ka makemake o ka letus letie, celery, radishes
Hua
Hiki i nā hua'eneʻona a me ka wai wai 100% ke hoʻonui i kaʻono i kāu meaʻai ke hoʻemiʻoe i nā suʻi.
- 1 ka'ōlaʻi apple, ka maia, kaʻalani
- 1 mau huaʻona, ka meloniko'āpana
- 1/2 ke kīʻaha, ke kuke, a me ka huaʻai i hanaʻia
- 1/2 kīʻaha o ka waiʻawaʻawa
Milk, Yogurt, a me ka palaoa
Ke'ōlelo nei nā alalaʻau USDA o ka'Āina a me koʻu Plate i ka neʻeʻana i ka waiū momona a momonaʻole iʻole ka momona.
- 1 ka waiū
- 1 ka ipuʻawaʻawa kūmole a iʻole i hanaʻia
- 1/4 kapu i ka liʻiliʻi a iʻole ka'āpana
- 1 ounce kahi
ʻO ka meaʻai, ka iʻa, ka iʻa, ka pipi maloʻo, nā pua, a me nā meaʻai
Eʻike i ka heluʻana o ka pyramid i nāʻaina o nā meaʻai o ka protein ma mua aʻe o nā lawelaweʻana. No kaʻaiʻana o 1200-kalori a me 1500-calorie, e unuhi anaʻo ia i 6 auneke iʻelua mau lawelawe.
- 2 i 3'aneke o kaʻiʻo leʻa, ka mea hānai, aiʻole ka iʻa (3 mau'oniwa e like me ka nui o kahi papa kāleka)
- 1 i ka 1½ kīʻaha o nā pī piʻi.
- 4 i 6 mau punetēpō o ka wai pīpī pēpē aiʻole 1 kapu o nā meaʻai.
- 2 i 3 mau hua
Ka momona
- 1 teaspoon kaʻaila, ka pata, ka margarine, ka mayonnaise
- 1 ka'eneʻena kōmaʻomaʻu salade, ka pīni hulu
> Kālā:
> Nā mea i hanaʻia ma ke kūmole o nā meaʻai. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. https://www.nal.usda.gov/fnic/past-food-Hawairamid-materials.
> He aha ka lawelawe? HuiʻAmelikaʻAmelika. http://www.heart.org/HEARTORG/Support/What-is-a-Serving_UCM_301838_Article.jsp#.Wt4pB5ch3x8.