ʻO ke aʻoʻana i ka heluʻana i nā caloriesʻo ia ke kī i ka pohō kaumaha. E maʻalahi a maʻalahi ka helu heluʻana i ka calorie. Inā makemakeʻoe eʻona i ka kaumaha a mālama i nā paona no ka maikaʻi, he mea nui ia e hoʻolāʻihi i ka manawa a aʻo i kēia akamai.
ʻO ka hana mua i ka heluʻana i nā calories,ʻo ia ke hoʻomaopopo i ka mea he calorie a me pehea e pili ai i kāu kaumaha. Ke hoʻohana nei kou kino i ka ikehu caloric e hana i nā mea a pau mai nā kumu hana olaʻole e pāʻani ai i kāu papa keyboard aiʻole e'ōwili ana i ka poʻomaka. ʻO kahi calori kahi pūnaewele o ka ikehu.
Loaʻa iā mākou kekahi mau mea kalo e pono ai e mālama i ko mākou kaumaha i kēia manawa. Ināʻoe eʻai i nā calorieʻuʻuku ma mua o kou pono (a puhi paha i nā kālekaʻoi aku) e hanaʻoe i kahi hemahema caloric a lilo i ke kaumaha.
Eʻike i ka nui o nā calories āu e pono ai
Nui nāʻano eʻike ai i ka heluna o nā calories āu e koi nei i kēlā me kēia lā e mālama i kou kaumaha.
Hoʻokahiʻaoʻao i kapaʻiaʻo ka hana a Harris-Benedict . He papa helu makemakika e hoʻoholo ana i kāu mau mea caloric e pili ana i kāu sex, kaumaha, a me ka pae hana. ʻO ka hopena o ke kumuhana i kapaʻiaʻo kāu kūpikipiki metabolic basal . Hiki iāʻoe ke hoʻohana i nā helu helu i hāʻawiʻia e ka polokalamu SuperTracker USDA no ka hoʻoholo i nā pono o ka calorie i kēlā lā i kēia lā.
Keʻikeʻoe i ka helu o nā calorie e pono aiʻoe no ka mālamaʻana i kou kaumaha, hiki iāʻoe ke hana i kāu mau iho caloric no ka liloʻana o ke kaumaha. Loaʻa iāʻoe ka nui o nā calorie eʻokiʻoki mai kāuʻai i nā lā a pau.
Hoʻomanaʻo ka poʻeʻike e loaʻa ana kahi kalo kalo i 3,500 calories noʻoe e lilo i kahi paona. Hiki iāʻoe keʻike he mea kōkua keʻokiʻana i 500 calories i kēlā lā i kēia lā e nalowale i hoʻokahi paona i kēlā me kēia pule. A iʻole makemakeʻoe eʻae i ka mamafa i ka wikiwiki, hiki iāʻoe ke hoʻohui i ka hoʻomehana a me kaʻai e hiki i kahi calorie he 1000 i kēlā me kēia wiki no ka pauʻana oʻelua paona i kēlā me kēia pule .
Wahi i kāu Kiʻi Kalori
ʻO ka hopena hou i kāu hana hoʻomalu paʻakikī,ʻo ia ke nānā i ka laweʻana i ka calorie i kēlā me kēia lā. No laila,ʻikeʻoe he mea pono ke aʻo i ka heluheluʻana i kahi hōʻailonaʻai . ʻO nā lepiliʻai e kōkua iāʻoe eʻike i nā mea caloric o nā meaʻai a me nā mea inu āu eʻai ai.
Ke nānāʻoe i ka lepili Nutrition Facts, eʻikeʻoe e heluʻia nā helu kalori ma lalo o ka lainaʻeleʻele paʻa ma luna. He mea nui e nānā hoʻiʻoe i ka helu nui o ka lawelaweʻana ma ka lepili. Ināʻoe eʻai i nā meaʻoi aku ma mua o hoʻokahi e ponoʻoe e hoʻonui i ka helu kalori ma ka helu o nā lawelawe i hoʻohanaʻia no ka loaʻaʻana o ka helu pololei.
Hiki iāʻoe ke hoʻohana i nā mea hana pūnaewele eʻike ai i kaʻike meaʻai pono a me ka calorie. Hāʻawi lākou iāʻoe eʻimi i kaʻike pilikino no nāʻano meaʻai likeʻole, e like me nā meaʻai meaʻai.
E mālama i kāu mau makai
Mālama ka loiloi i ka heluʻana i ka kalo a me ka poho kaumaha. Ināʻoe eʻai i nā liʻiliʻi liʻiliʻi o nā meaʻai nui a kaloila aʻaiʻoe i nā'āpono pono i ka manawaʻai , e emiʻoe i ka wikiwiki.
ʻO ka māmā loa o ka mālamaʻana i nā'āpana,ʻo ia ke hoʻohana i kekahi kīʻaha maʻalahi. Hoʻonuiʻia nā meaʻai e like me kaʻai a me ka pasta i ka 1/2 kīʻaha a me ke kīʻaha. Hiki ke anaʻia nā'ōmole, e like me nā mea inu, me ke kīʻaha kīʻaha. ʻO kekahi meaʻai e like me ka wai pīnī, ka paʻakīpī pancake, aiʻole ka jam e anaʻia e ka punetēpē. ʻO kekahi mau meaʻai, e like me ka margarine lāʻau, hiki ke paʻakikī ke anaʻana me ka puna; E hoʻonuiʻia ka lawelaweʻana i ka margarine, ma ka hoʻohanaʻana i ka "mō'ī" i hoʻolakoʻia ma ka hōʻailona o ka huahana.
Aia kekahi mauʻano e hiki ai ke ana i nā'āpana nui ināʻaʻoleʻoe i ke kīʻaha kīʻaha. Ke hoʻohana nei kekahi poʻe i ko lākou lima e ana i kaʻai pono a nā mea'ē aʻe e hoʻohana i kahi pālahalaha o ka lumi umauma.
Nui nāʻai i loaʻa i nā pālaha nui "hoʻokahi lawelawe". ʻO keʻano kēia e hiki iāʻoe keʻai i nā meaʻai a pau i loko o ka pōʻai no ka helu i heluʻia o nā calories. He mea nui e laweʻoleʻoe i kahi pōpō he lawelawe hoʻokahi. E nānā i ka lepili pono a loaʻa i nā "kōkua no ka paʻi" a iʻole "nā lawelawe i kēlā me kēia pahu". Inā'ōlelo ia "1" a lailaʻaʻoleʻoe e pono e helu a helu i ka meaʻai eʻike ai i kāu laweʻana i ka caloric.
E hoʻohana i nā mea hoʻohana a me nā helu i ka helu calories
E makemakeʻoe e hahai i kāu helu helu calorie a me nā pule pule pūnaewele ma o ka hoʻohanaʻana i kahi polokalamu pūnaewele a iʻole pūnaewele paha. Eia kekahi laʻana, ināʻoeʻo Fitbit, ka polokalamu a me ka papa hana pūnaewele e kōkua iāʻoe e mālama i kāu'ikepila kaʻike no ka paʻakikī kaumaha. Akā hiki iāʻoe ke hoʻohana i nā lawelawe kūikawā e like me MyFitnessPal e lilo i ka kaumaha.
Inā makemakeʻoleʻoe e hoʻohana i kahi alahana uila, hiki iāʻoe ke hoʻohana i ka pepa haʻawina a me keʻano pen. Hoʻomaka ka hoʻomakaʻana i ka meaʻai maʻalahi a me ka ukuʻole. A e hiki iāʻoe ke hoʻohana i kāu loiloi pohō nui no kaʻimiʻana i nā pilikia a iʻole nā hopena eʻai ai.
E nānā hou i kāuʻai o nā lā a pau eʻike i keʻano o ke okiʻana i nā calories. Eia kekahi laʻana, ināʻoe e hoʻomau i kāu kalo i ka calorie e 100 mau calories, eʻoki ana i kahi hoʻokahi o ka hoʻahemo e hoʻopau i kēlā overage.
He mea nui e kuhikuhiʻoe i nā meaʻai e hōʻemi aiʻole hoʻemiʻia ai me ka hoʻoikaikaʻana i kāu meaʻai. ʻO kahiʻaiʻai e komo pū ana me ka momona, nā huaʻai, nā huaʻona, nā kīʻaha piha , nā momona momona, aʻo kekahi momona e hāʻawi iāʻoe i nā meaʻai kūpono e mālama ai i kou kino a ikaika.