Hoʻohālike i nā calories per day mō nā kāne vs wāhine
Ināʻoe he kanaka e nānā ana i kona kaumaha, hiki paha iāʻoe ke huhū i kekahi o nā'ikeleʻa i hoʻolakoʻia i loko o ka pūnaewele a me nā mēka. ʻO ka nui o ia mea ke nānāʻia nei i nā mea e pono ai ka pono o ka wahine. Akā, pehea e pili ana i ka helu o nā calorie i kēlā lā i kēia lā no ke kāne? He nui nā wahine e hele i kahi 1,200 calorie i kēlā me kēia lā e hoʻokuʻu iho i lalo. Akā,ʻoi aku ka nui o nā calorie e pono ai no nā kāne.
Ka mea e pono ai nā kāne no ka mea e pono ai
Hoʻohana nui ka hoʻohanaʻana i ka calorie calculator iāʻoe e ho'āʻo eʻike i ka nui o nā calorie eʻai i kēlā lā i kēia lā. Ma ka heluʻana i kēlā me kēia helu helu kaloi i kāu kāne i ka helu, me ka hoʻoili a me kāu kaulike. No ke aha mai? No ka mea e makemake nui ke kino o ke kanaka i ka ikaika (ma keʻano o nā calories) keʻano like ka nui me ka wahine.
Loaʻa ka nui o nā kino o nā kāne ma mua o nā wāhine. ʻO ka'okua'ē aʻe kahiʻoi aku ka ikaika. Aʻoi aku ke kiʻekiʻe o nā kāne ma mua o nā wāhine. ʻO ke kiʻekiʻe e piʻi ai i ka nui o nā mea kalola no nā kāne.
Akā,ʻo nā kāne a me nā wāhine, pēlā nō ka makemake nui o nā kāne i nā calorie'ē aʻe. Loaʻa ka nui o ka maha o ka'ōmiko i nā kāne i ka nui - e like me ka hōʻikeʻana o ka aveʻana o ka VO2 max -which e hiki ai iā lākou ke hana ikaika i ka hana a me ka hoʻolālā kino aʻo ka mea e pono ai ka mālamaʻana i nā calories.
Eʻokoʻa ana kāu mau kalola pono'ī,ʻo ia ke kumu e kōkua ai ka maʻahelu.
Eia kekahi laʻana, he kiʻekiʻe ke kiʻekiʻe, he kanaka 32 makahiki heʻehā paona a he hana maʻamau ka makemake e pili ana i 2,600 calories e mālama i kona kaumaha. Eia nō naʻe, pono ke kāloi no nā kāne e loli inā makemakeʻo ia e loaʻa a lilo i ka kaumaha.
ʻEhia mau Calories i Ke La no nā kāne e hoʻomau i ka Paʻa?
No ka mālamaʻana i kou kaumaha , makemakeʻoe eʻai i ka meaʻai e hiki ai ke kūpono i kou mau pono no kaʻike pono .
Ināʻaʻoleʻoe eʻai pono i ka calories i kēlā lā i kēia lā, e lilo anaʻoe i ka momona a me ka nui muscle. Ināʻoe eʻai nui i nā caloni i kēlā lā i kēia lā, e mālama ana kou kino i ka ikaika nui e like me ka momona.
Hiki iāʻoe ke hoʻohana i ka heluhelu eʻike i ka nui o nā calories āu e puhi ai i kēlā me kēia lā . A iʻoleʻoe e kahaki i kēia mau helu calorie maʻamau no nā kāne eʻike ai i ka nui o ka ikehu e hoʻohana aiʻoe i kēlā lā i kēia lā a me nā helina e pono keʻaiʻia e mālama i kou kaumaha. ʻO kēlā me kēia kaloka maʻamau ua hoʻokumuʻia ma luna o kahi kanaka kūpono o ke kiʻekiʻe (ʻo ia hoʻiʻo 5'10 ") ke kaumaha i nā paona he 175.
- Pono kahi kanaka 20 makahiki eʻai i nā calories 2800 i kēlā lā i kēia lā e mālama i kona kaumaha
- Pono kahi kanaka 30 makahiki eʻai i 2728 calories i kēlā lā kēia lā e mālama i kona kaumaha
- Pono i kahi kanaka he 40 mau makahiki eʻai i 2651 calories i kēlā lā i kēia lā e mālama i kona kaumaha
- Pono kahi kanaka 50 makahiki eʻai ma kahi o 2573 calories i kēlā lā i kēia lā e mālama i kona kaumaha
- Pono kahi kanaka 60 makahiki eʻai i nā 2406 calories i kēlā lā i kēia lā e mālama i kona kaumaha
- Pono kahi kanaka 70 makahiki eʻai i ka 240 calories i kēlā lā i kēia lā e mālama i kona kaumaha
- Pono kahi kanakaʻeleʻele makahiki 80 e māmā eʻai i 207 calories i kēlā lā kēia lā e mālama i kona kaumaha
Ināʻoe he mea maʻamau a māmā paha, pono eʻai i nā calorie i kēlā me kēia lā e mālama i kou kaumaha.
Inā ikaikaʻoe (hanaʻoe i ka hana e pili ana i ka hana kino a / a iʻoleʻoe e hana ikaika i nā manawa a pau) ponoʻoe eʻai i nā calories i kēlā lā i kēia lā e mālama i kou kaumaha.
Hiki iāʻoe ke hoʻomaopopo i ka helu o nā calories e pono anaʻoe e emi i ka makahiki. I ka wā e oʻo ai i ka ulu, ua emi iho ko kā mākou hana ponoʻole aʻaʻole makemake mākou i ka meaʻai (ka ike) no ka hoʻopauʻana i ko mākou kino. Hiki ke lohi kāu kaulike no ka emiʻana o ka mīkini paʻakikī a iʻole ma muli o ka nohona mālie. Hoʻonui pinepine mākou i kaʻoihana i ko mākou ulu.
ʻEhia mau Calories i kēlā lā i kēia Lā no nā kāne e loaʻa ai ka kaumaha?
Akā, pehea inā he kanakaʻoe e makemake ana e loaʻa ke kaumaha?
Ehia mau calorie e pono i ke kanaka keʻai e hoʻonui i kona kino nui ? Ponoʻoe e hoʻopau ma mua o kou pono e pono ai e loaʻa ka kaumaha, akā ponoʻoe e hoʻomanaʻo i keʻano o nā calorie āu eʻai ai.
Wahi a kaʻAha MokuʻAmelika e pili ana i ka hoʻomehana, he ulu nui ka caloric o 500 a 1000 calories i kēlā lā i kēia lā, i mea e loaʻa ai ka palekana waiwai maikaʻi a kōkua i ke kanaka e hoʻonui i ke kaumaha o kona kino ma kahi pākahi paona i kēlā me kēia pule. Akā inā loaʻaʻo ia i ka momona a iʻole ke kino, e hilinaʻi nō ia i kāna mau hana hana a me kāna mau mea kūpaʻa.
No kaʻikeʻana i nā calorie maʻamau i kēlā lā i kēia lā no ke kanaka e loaʻa i ke kaumaha, e nānā i kēia mauʻike eʻike i ka nui o nā calories e laweʻia e hoʻonui i ke kaumaha o ke kanaka mai 160 paona a 180 paona ma kahi paona hoʻokahi pākahi i kēlā me kēia pule.
- Pono kahi kanaka 20 makahiki eʻai i 3200 calories i kēlā lā i kēia lā no ka loaʻaʻana o ke kaumaha
- Pono kahi kanaka 30 makahiki eʻai i 3123 calories i kēlā lā i kēia lā e loaʻa ai ke kaumaha
- Pono kahi kanaka 40 makahiki eʻai i 304 kaloka i kēlā me kēia lā no ka loaʻaʻana o ke kaumaha
- Pono kahi kanaka 50 makahiki eʻai i 2968 calories i kēlā lā i kēia lā no ka loaʻaʻana o ke kaumaha
No ka hōʻoiaʻiʻoʻana i loaʻa iāʻoe ke kaumaha o ka paʻakona aʻaʻole nui ka momona, ponoʻoe e hoʻoiho i kāuʻaiʻai i kēlā me kēia lā e hoʻoikaika i ka nui lean. E hoʻonui i kaʻaiʻana i ke kinona , iʻole nā meaʻai me ka mau meaʻala i hoʻohuiʻia , a me ke kaohiʻana i kou lilo o nā'ōpona'eneʻe . Ponoʻoe e nānā i nā kumu waiwai maikaʻi o ka momona aʻalo i kaʻaiʻana i nā momona a momona paha me nā momona momona.
Ehia na nui o ka protein? Nā mea e pono ai ka Protein e hoʻololi nā kāne ma muli o kāu kūlanaʻoihana. Wahi a ka American College of Sports Medicine, i mea e hoʻonui ai i kāu kōpili pa'ū e ponoʻoe e komo i kahi papahana aʻo ikaika . Eia hou, pono eʻai i ka 1.2 i ka 1.7 mau'emu o ke kinona i kēlā kilo kilokika o ke kaumaha o ke kino i kēlā lā kēia lā, aiʻole 0.5 i ka 0.8 grams o ke kinona ma ka paona o ke kaumaha o ke kino.
ʻO nā kumu maikaʻi o nā kinipona pilalā e komo ana i kaʻiʻo (ke kānana o ka beef, bison, pua puaʻa), ka moa (chick breast or turkey), eggs, nuts, legumes, and seafood.
ʻEhia mau Calories i kēlā lā i kēia lā no nā kāne e hala aku i ke kaumaha?
Inā he kanakaʻoe no ka pahuhopuʻana i ka hanaʻana, e makemakeʻoe e hana i kahi kaʻina calorie no ka pohō kaumaha . Pono ke kanaka eʻai i nā calorie he nui ma mua o ka pono e nele i ka kaumaha. Ma keʻano he kūlana maʻamau, eʻokiʻokiʻoe i 500 calories i kēlā lā kēia lā aiʻole 3500 calories i kēlā me kēia pule e lilo i kahi paona momona. Inā makemakeʻoe eʻalo i ka wikiwiki wikiwiki, hiki iāʻoe ke pālua i kēlā mau helu.
He nui nā kīʻaiʻaiʻai no nā kāne e hoʻohana ana i kahi helu maʻamau no ka pohō kaumaha. ʻO ka hoʻolālā maʻamau ka hāʻawiʻana i nā calories 1,600-1,800 i kēlā lā i kēia lā no ke kanaka. ʻO kēia ka mea i hiki i nā'ōpili ke hōʻea i kahi 500-1000 a pau i ke kaʻina o ka calorie a me ka liloʻana i kahi palekana o 1-2 paona ma kēlā me kēia pule.
Eia hou, akā, he mea koʻikoʻi ke kauʻana o ka makahiki a me kaʻoihana. E nānā i ka hoʻololiʻana o nā helu i lalo ma muli o ka nui o ka hana a ke kanaka e loaʻa a me kona mau makahiki.
- He kanaka nui, he 20 mau makahiki ka nui eʻai i nā 180 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- Hiki i ke kanaka he 20 me ka ikaika a hiki i ka 20 mau makahiki keʻai i 2481 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- He mea nui ka'ekepeka, he kanaka maʻamau 30 makahiki eʻai i 1748 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- Hiki i ke kanakaʻeleʻele he 30 makahiki kūpono keʻai i 2404 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- He mea nui ka'ekepeka, he kanaka maʻamau 40 makahiki eʻai i 1688 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- Hiki i ke kanaka he 40 aʻoi loa keʻai i nā mea he 23 mau calories i kēlā lā i kēia lā e lilo ai ka kaumaha
- Pono ka nui o ke kanaka he 50 me ka nui o ka mea maʻamau eʻai i 1628 calories i kēlā lā i kēia lā e lilo i ka kaumaha
- Hiki i kahi kanaka 50 mau makahiki maʻamau keʻai i 2249 calories i kēlā lā i kēia lā e lilo i ka kaumaha
Inā hoʻokomoʻoe i kahi papahana o ka hana ikaika a ināʻoe e hana i kahiʻoihana e komo ana i loko o kaʻoihana kino, hiki iāʻoe keʻai aku i nā calories aʻoi aku i lalo.
He mea nui ke kaulike o ka Macronutrient i ka poho kaumaha. Keʻokiʻokiʻoe i nā calories, e ho'āʻo e kūkulu i nā meaʻai e pili ana i nā pūlāwai pūmua o ka protein a me nā kumu olakino o ka momona e like me ka'ōpala, nā hua a me nā huaʻai. ʻO ka protein a me ka waiwai nui o nā'ōpelu'aleʻa waiwai e kōkua iāʻoe e noʻonoʻo a piha i ka mea e hiki ai iāʻoe ke pili i kāu papaʻai. Hoʻohui i nā kumu olakino kūpono o ka momona e hoʻonui i ka satiety a mālama i kou kino.
> Kālā:
> Bellemare F, Jeanneret A, Couture J. Hiki i nāʻokoʻa keʻano o ka hoʻohui a me ka hoʻonohonoho. He moʻolelo noʻAmelika e pili ana i ka lāʻau lapaʻau a me ka hoʻoponopono koʻikoʻi. 2003; 168 (3): 305-12. https://www.ncbi.nlm.nih.gov/pubmed/12773331
> Nānā Muth, Nathalie, MD, MPH, RD. Hiki i nā kāne a me nā wāhine ke nele i ka nele i ka pono? KaʻahaʻAmelika ma kaʻaina . March 21, 2012. https://www.acefitness.org/acefit/healthy-living-article/60/2461/do-men-and-women-have-different-nutritional/
> Lewis D, Kamon E, Hodgson J. Nāʻokoʻa o kaʻenehana ma waena o nā piko. Nā hopena no ka hoʻomaha loea. Nā Sports Sports (Auckland, NZ). 1986; 3 (5): 357-69. https://www.ncbi.nlm.ni h.gov/pubmed/3529284
> Komo Pūnaewele no ka Hoʻomaʻamaʻa Mīkini Noʻonoʻo, American College of Sports Medicine, (2015). https://www.acsm.org/docs/default-source/brochures/protein-intake-for-optimal-muscle-maintenance.pdf.