Pehea e loli ai ka calori i kou wā? ʻO kāu pahuhopu ka mālamaʻana i ke kaumaha o ke kino a iʻole ka lilo o ka kaumaha, no kaʻike ponoʻana i kēia helu. ʻOʻoe he'ōpiopio a heʻelemakule paha,ʻo ka nui o nā calorie e pono e hoʻohanaʻia i kēlā lā i kēia lā e like me kāu kāne, kiʻekiʻe, kaumaha, hana kino a, aʻoi aku paha o nā mea a pau, ka pae hana.
ʻO nā calories kahi ana o ka ikehu i ka meaʻai.
Ināʻoe e lawe i nā calorie'ē aʻe ma mua o kāu e hana ai ma ka hanaʻana i ke kino (e like me kaʻaiʻana i ka hanuʻana a me ka hanuʻana) a me ka hoʻolālā kino (nā mea a pau e kū ana, palekana, a marathon e holo ana), e loaʻa iāʻoe ke kaumaha. Ināʻoe eʻai i nā calorie he nui ma mua o ke kino o ke kino i hala i kēlā lā i kēia lā, e hanaʻoe i kahi kāloka kalo, a laila e lilo i ka kaumaha.
Makemakeʻoe i nā kālepaʻuʻuku e like me kou makahiki no ka pauʻana o ka maʻi
Ma keʻano o nā makahiki, he nui lākou i nā calorie,ʻoiai no ka meaʻaʻole lākou iʻoi. Ke hāʻule nei hoʻi ka pākuʻu me ka paʻamau o ka Basal i ka manawa. I ka manawa i'ōlelo pinepineʻia,ʻo ka poʻe iʻoi aku ka maʻi i ko lākou kino, e puhi ana lākou i nā calorie (ma ke kūlana maikaʻi) ma mua o ka mea i liʻiliʻi i ke kino no ka mea uaʻoi aku kaʻoi aku o ke kino o kaʻiʻo ma mua o ka momona. .
Kāleka Kalori e mālama mau i ke kaumaha o ka wā
Ehia mau calories e makemake ai kou kino e mālama i kāu kaumaha i kēia manawa?
Na ka National Institute on Aging e hāʻawi i nā kulekele maʻamau nei, no nā kāne a me nā wāhine i piha aku i ke 50 o ka makahiki.
Kāleka Kalole no nā wāhine i piha aku i ka 50 mau makahiki
| Ka Papa Hana Hana | Nā mea e pono ai i kēlā me kēia Calorie |
| ʻAʻole ikaika ma ke kino | No ka 1,600 calories / lā |
| ʻAʻohe hana | No ka 1,800 calories / lā |
| ʻO ka nohona hana | No 2,000-2,200 calories / lā |
Kāleka Kaloka no nā kāne Makahiki 50
| Ka Papa Hana Hana | Nā mea e pono ai i kēlā me kēia Calorie |
| ʻAʻole ikaika ma ke kino | E pili ana i 2,000 calories / lā |
| ʻAʻohe hana | No ka 2,200-2,400 calories / lā |
| ʻO ka nohona hana | ʻO ka 2,400-2,800 calories / lā |
Me ka hoʻololiʻana o kāu mau pono o ka mālamaʻana i ka caloric i kēlā lā i kēia lā, hiki iāʻoe keʻike i keʻano o ka hoʻololiʻana i keʻano o kou kino i kou wā e ulu ai, keʻoleʻoe i loaʻa ka kaumaha. ʻO ka loli o ka momona i ka hapa waena keʻano maʻamau i nā wāhine ma hope o ka menopause, a ma nā kāne, no ka waihoʻana i nā haʻawina testosterone.
Nā Pono Mea Kūpono e like me kāu Makahiki
ʻO ka mea maʻamau,ʻo ka poʻe i piha i ke 70 o ka makahiki keʻike nei i ka emiʻana o ko lākou makemake,ʻoiai ko lākou papahana hana a me ka hāʻuleʻana o ka hāmeʻe metabolic basal. ʻO kēia ke kumu no ka ho'āʻoʻana i nā kumu waiwai no ka mea e pono ana lākou i nā huaʻai a me nā minela like me nā'ōpio aʻoi aʻe i ka wā e pili ana i nā meaʻai e like me ka protein a me ka lāʻauʻo D.
No ka noho maikaʻiʻana a palekana i nā maʻi, e mālama i kahiʻai pāʻikoʻa e hoʻopihaʻia i nāʻano hua likeʻole, nā mea kanu, nā meaʻai, nā iʻa, nā meaʻai maikaʻi, a me nā meaʻai i ke kiʻekiʻe. Ma muli o nā meaʻelemakule e hoʻokipa aiʻole e'ānai ana i nā pilikia e hiki ke pale i nā mea kikowaena hou, ua hoʻololi nā mea noiʻi waiwai i nā'ōleloʻai meaʻai i kēlā me kēia lā e komo pū me nā kumulāʻau a me nā huaʻai (me kaʻole o ka kōpaʻa a me ka paʻakai).
ʻO ka lama nani -a hui pūʻia o nā greens a me nā hua-ke hāʻawi aku nei hoʻi i kahi ala maʻalahi e hoʻonui ai i kāuʻaiʻana i nā mea hou e hiki ke maʻalahi keʻeli a maʻalahi hoʻi e ale.
Nā kumuhana:
Ka Makahiki Makahiki:ʻAi Ola Ma hope o 50. NIH National Institute on Aging Paper Sheet.
ʻO Alice H. Lichtenstein,ʻo Helen Rasmussen, Winifred W. Yu, Susanna R. Epstein, a me Robert M. Russell. "Hoʻololiʻiaʻo MyPyramid no nā mākua." J. Nutr. Ianuali 2008 vol. 138 no. 1 5-11.
Charles E Matthews et al. "Ka nui o ka manawa i hanaʻia ma nā hana hoʻopunipuni a me nā make maʻamau i loko o nā mākua oʻAmelika" Am J Clin Nutr Feb. 2012 vol. 95 no. 2 437-445.