Inā ua loaʻa iāʻoe kekahi pohō kaumahaʻole a iʻoleʻoe e manaʻo heʻano lahilahi pahaʻoe, hiki i ka manawa paha e hana ai i nā loliʻai e hiki ke kōkua iāʻoe e loaʻa ke kaumaha. Ponoʻoe e hoʻonui i kāu kāleka i kēlā lā i kēia lā e kau i kekahi mau paona i makemakeʻia. ʻO ka māmā o ke ala e hoʻonui ai i nā calories,ʻo kaʻaiʻana i nā meaʻai he ikaika,ʻo ia hoʻi he kiʻekiʻe lākou i nā calories.
ʻOi aku kekahi mau meaʻai iāʻoe ma mua o nā mea'ē aʻe. He mea maikaʻi loa ke kohoʻana i nā mea loloa i ka calories, akā, no ka meaʻai a maikaʻi noʻoe. ʻAi nā meaʻai e like me nā legumes, avocados, nuts, a me nāʻanoʻano he mau hōʻailona pono wale nō ia o ka loaʻaʻana o nā meaʻai .
Hiki iāʻoe ke hoʻonui i kāu kele kalo ma kaʻaiʻana i nā meaʻona'ē aʻe e like me ka candy, ka keke, nā kuki, a me nā mea inuʻawaʻawa, akā, mai hilinaʻi nui ma luna o lākou no ka meaʻaʻole pono lākou. Ma waho aʻe o nā calories,ʻaʻole lākou e mālama i ka kiʻekiʻe i loko o nā huaora, nā minelala, fiber, aiʻole nā antioxidants.
Eia keʻano e loaʻa ai ka kaumaha
ʻO ka mea mua, e hoʻohana i ka hoʻoponoponoʻo Harris-Benedict e hoʻoholo i kāu ponoi i kēlā me kēia lā no kou kaumaha i kēia manawa a e hoʻohui hou i 500 calories i kēlā lā i kēia lā. ʻO ia ka mea e kōkua iāʻoe e loaʻa i kahi paona a pēlā paha i kēlā me kēia wiki. He maikaʻi nā hoʻololi haʻahaʻa.
Ma hope o ka hoʻoholoʻana i ka nui o nā calories āu e pono ai i kēlā lā i kēia lā, ua hiki i ka manawa e hoʻolālā i kāu papa inoa o ka lā, me nā meaʻai a me nā pōpō. A laila hiki iāʻoe ke hana i kahi papa inoa kūʻai no nā lā hebedoma a iʻole he pule.
He maikaʻi ia e hoʻomākaukau iāʻoe iho i mea e ola aiʻoe i ke olakino, i ka nui o ka calorie ma ka lima.
Hiki paha i ka hoʻolālāʻana i kaʻai ka mea paʻakikī, akāʻaʻole. E nānā i kaʻu papa'ōpiopio'ōpala no kaʻaiʻana i kaʻai 2,500 mau lā. He maikaʻi maikaʻi konaʻaiʻana i nā meaʻai olakino a me ka calorie, no laila e loaʻa iāʻoe nā meaʻai a me nā fiber.
Inā makemakeʻoe e makemakeʻoe i nā calorie hou, hiki iāʻoe ke hoʻololi i kēia koho ma ka hoʻoukaʻana i nā pōʻai hou aʻai paha i nā'āpana nui aʻe.
Ka Laʻanaʻo 2,500 Kaomi Calorie
ʻO ka kakahiaka kakahiaka
- Hoʻokahi kīʻaha kīʻaha me ka hapalua o ka kīʻaha momona momona a me ka hapalua o nā hua waina
- Hoʻokahi kīʻaha waiʻawa
- Hoʻokahi kīʻahaʻekeʻeleʻele
Morning Snack
- ʻAla a me 24 mau'alemona
- Ke kahawai wai
ʻO kaʻaina awakea
- ʻO kaʻanuʻu me nā'āpana nuiʻelua o ka palaoa o ka palaoa,ʻehā mau'āpana'āpana lean,ʻelua mau kīmato'atila, letus, a me ka mūmoa
- ʻO 10-ounce ke aniani o ka waiū momona liʻiliʻi
- Hoʻokahiʻualaʻuala me ka pā o ka pata a me ka margarine
Pōʻaliʻi Snack
- Pale pūmua hoʻokahi
- Ke kahawai wai
Eʻai
- ʻO ka hua kanu'ohala hou meʻekolu mau pīkeke pākeke
- ʻOiwiʻeono i kaʻawa
- Hoʻokahi kīʻaha i kuke i ka'ō'ō
- ʻO ka hapalua o ka kīʻaha pupuhi i kaʻaila me ka pata a me ka margarine
- Hoʻokahi hueka waina (aiʻole waiū a 100-hapa wai wai paha)
- Hoʻokahiʻo ka palaoa awakea
Pōpō Pōpō
- ʻO ka hapalua o ka kīʻahaʻaʻahu me ka hapalua hapalua
- Ke kahawai wai
Hiki iāʻoe ke lawe i kēia menu i kahi 3,000 calories me nā hoʻohui hou aku:
ʻO ka kakahiaka kakahiaka
- Hoʻohui i hoʻokahi'āpana'ōhiʻona piha i ka meaʻai meʻelua punetēpē pīpī pila
ʻO ka pō a me ke ahiahi Snack
- Hoʻohui i hoʻokahi kīʻaha momona momona
Pōpō Pōpō
- E hōʻiliʻili i nā'ōpala palaoa palaoaʻehiku
ʻO nā kī e loaʻa ai ka waiwai i ka lanakila
Eʻai iʻekolu mauʻai i kēlā me kēia lā me nā'āpana nui inā loaʻa iāʻoe kaʻona no ia mea.
Ināʻoluʻoluʻoleʻoe eʻai nui, hiki iāʻoe ke hana maikaʻi meʻelima aʻeono mau hua liʻiliʻi i hoʻomahaʻia i kahi mau hola.
Inā makemakeʻoe e hoʻopoina i kaʻaiʻana i nā manawa āpau, hiki iāʻoe ke hoʻonohonoho i hoʻomanaʻo eʻai ma ka hoʻohanaʻana i ke aniani hōʻailona a iʻole ka pū manawa ma kāu kamepiula, papapili, a'ōpona paha. A waiho i nā memo ma kāu pākaukau.
ʻO nā'ōponaʻo ka nui o ka ikaika o kou kino, a ponoʻoe e hāʻawi i kou kino i ka ike e pono ai e hana i kāu hana i kēlā lā i kēia lā, a me kekahi mau calorie'ē aʻe. E hoʻonui i kāu waihona 'āpona me ka palaoa a me ka huaʻai a pau, nā hua, a me nā huaʻai e hoʻonui i ka calories.
Eʻoluʻolu, mai'ākoakoaʻoe i kaʻaiʻana i nā meaʻai maʻamau i hanaʻia i mea e loaʻa ai kāu calories hou.
ʻOiai, he ikaika nui lākou, akā, ua emi lākou i ka waiwai kūpono , aʻoi aku kaʻino, hiki iā lākou ke hōʻino i kou olakino inā loaʻa lākou i nā mea momona , nā momona, nā kīʻaha i kōpaʻa, aiʻole ka sodium.
Hiki ke momona kou hoaaloha. ʻO ka momona ka mea nui i nā calorie pēlā no kaʻaiʻana i nā mea momona iʻoi aku ka momona hiki ke kōkua iāʻoe e loaʻa ke kaumaha. E koho i ke akamai. ʻO nā meaʻaiʻoi loa o ka momona e loaʻa nā momona maikaʻi e like me ka iʻa, avocado,ʻaila, flax, nā nuts, a me nāʻanoʻano.
ʻO kahi hua'ōlelo mai
ʻO ka hoʻonuiʻana i nā calories'ē aʻe i kou lā ma o kaʻaiʻana i nā mea olaʻaiʻoi aku ka maikaʻi loa e loaʻa ai ke kaumaha. ʻOiai ua nui kaʻai i nā calorie,ʻaʻole lākou i ka waiwai waiwai a me nā pono olakino o nā meaʻai āpau a pau aʻaʻole e hana i nā koho maikaʻi loa no ka loaʻaʻana o kaʻai. ʻO ka meaʻai maikaʻi ka manawa maikaʻi loa e hoʻonui ai i nā meaʻai, e hoʻololi wale i kāu helu kāloi e kōkua iāʻoe i kāu mau mea hoʻolālā koʻikoʻi.
> Puna:
> Ka US Office o ka Puʻiʻana i ka maʻi a me ka Hoʻohanohano Ola. "2015-2020 Dietary Guidelines no nāʻAmelika."