Hiki iāʻoe ke hele ma keʻano he mahele o ke kumumanaʻo palekana kaumaha , akā ponoʻoe e pale i ka hoʻolālā a me ka nui o kāuʻaiʻana. ʻO nā kāloi i loko o kahi pahu kapu e like me nā mea āu e puhi ai ma ka heleʻana iʻekolu aʻoi aku mile. E laweʻo Big Mac iʻelua hola e pau i ke ahi. Inā ua hāʻuleʻoe i nā meaʻai maʻamau kahi āu e lawe ai i nā calorie hou aku i kēlā lā i kēia lā ma mua o kāu hoʻohana,ʻaʻoleʻoe e lilo i ka kaumaha ma ka hoʻohanaʻana i ka 30 a 60 mau minuke i ka lā.
No ka liloʻana i ke kaumaha me ka ikaika, ponoʻoe eʻai i nā calorie i kēlā lā i kēia lā ma mua o kou puhiʻana. Heʻokoʻa ka helu mai ke kanaka a ke kanaka. E aʻo iāʻoe me kahi helu helu calorie paʻakikī:
ʻEhia Ka nui o kouʻaiʻana?
ʻAʻoleʻike ka hapanui i ka nui o kā lākouʻai pono i kēlā lā i kēia lā. No hoʻokahi hebedoma, e kākau i nā mea a pau āu eʻai ai inu ai i ka paʻiʻai ma ka pepa a iʻole ma ka hoʻohanaʻana i kahi polokalamu e like me MyFitnessPal a me ka trackerʻai mea a Fitbit. Eʻikeʻoe i ka hoʻonuiʻana o ka calories no ka lā. ʻAʻole pahaʻoe eʻike i kou inuʻana i nā calories i kāu latte a iʻole i ka nui o nā mile e laweʻia e puhi i kahiʻeke.
Hoʻoholo i kāuʻai a inu i nā calories e pili ana i nā calories āu e hoʻomāʻona ai ma ka hoʻolālā a ma keʻano he nui o kāu paʻamau mīkini maʻamau. Inā hoʻokomoʻoe i kahi tracker hoʻoikaika, hiki ke maʻalahi i ka calorie i kēlā lā i kēia lā me kāu mau calorie. Eʻikeʻoe i ka nui o kāu makemake e hoʻololi i ke ala āu eʻai ai.
Ponoʻoe i kahi kalo kalo ka nui o 500 calories i kēlā lā kēia lā no kaʻikeʻana i ka poho kaumaha o hoʻokahi paona i kēlā me kēia pule. Hiki ke hana i ka hoʻolālāʻana i kēlā, akā ponoʻoe e noʻonoʻo i kāu mea eʻai ai.
E hana i nā hoʻololi i ka mea a me keʻano āu eʻai ai
Hiki i nā loli liʻiliʻi o kēia lā ke kōkua iāʻoe e mālama i kā ke kaloila. E ho'āʻo i kēia mau kōkua:
- Eʻai i nā meaʻai āu e leʻaleʻa ai ma nā'āpana liʻiliʻi.
- E hoʻopili i nā meaʻai pāʻani me nā huaʻai a me nā hua.
- Eʻai i kaʻono a me 10 mau hua o ka hua a me ka meaʻai i kēlā lā i kēia lā.
- ʻO kaʻaiʻai heʻelua aʻehā manawa o ka nui o kāu eʻai ai i ka hoʻokahiʻai. Eʻai pinepine, a lawe i ka hapalua o ka meaʻai ma ka pā a ke hanaʻoe.
- Hana i nā loli hiki iāʻoe ke ola me ke koena o kou ola.
- E ho'āʻo hou i nā mea hou a me nāʻike hou.
Kohoʻana i kahi Diet Ola
Ma waho o ka poho kaumaha, ponoʻoe e hoʻolālā i kou kino me nā meaʻai pāʻani . Ināʻoe eʻai ana i nā caloiʻuʻuku, makemakeʻoe e lilo lākou i meaʻai e hoʻolako i nā mea nui no ke olakino maikaʻi a me ka hana. Hiki paha iāʻoe ke hoʻonui hou i kāu papaʻai ma mua o kēlā mau'ōlelo aʻo.
ʻO kēia nā lālāʻai nui i manaʻoʻia no nāʻano kalo likeʻole o ka meaʻai e hōʻoia i ka loaʻaʻana o nā meaola e pono ai kou kino, e like me ka protein, fiber, vitamins, a me nā mineral. E mahele i kēia mauʻai'āina no kēlā me kēia meʻa ma waena o nā meaʻai a me nā pōʻai i nā lā a pau. ʻO nā'āpana i heluʻia no ka lā.
ʻO ka lā 1200 Kelepa Kaloila
- 3'aunema o kaʻiʻo lean
- 4'ekona o ka palaoa a me ka hapalua o lākou
- 1 kīʻaha o nā hua (ʻokoʻa ke kumukānāwaiʻokoʻa)
- 1 1/2 'aila o nā mea kanu (aiʻole e pālua i kēlā nui o nā'ōmole lau)
- 2 1/2 kīʻaha o ka waiu (mea makemakeʻia ka momona maikaʻi)
Nā lāleona Calorie 1400
- 4ʻeono o kaʻiʻo lean
- 5'anea o ka palaoa a me ka hapalua o lākou
- 1 1/2 'aila o ka hua (' o ia hoʻi ka hua hua piha)
- 1 1/2 'aila o nā mea kanu (aiʻole e pālua i kēlā nui o nā'ōmole lau)
- 2 1/2 kīʻaha o ka waiu
I kēlā me kēia lā 1600 Kelekia Kalo
- 5 ounʻa o kaʻiʻo keʻo
- He 5 oona o nā'ehi, me ka hapalua o lākou ka'ōpū piha
- 1 1/2 'aila o ka hua (' o ia hoʻi ka hua hua piha)
- 2 mau kīʻaha huaʻai (aiʻole e pālua i ka nui o nā'ōmole lau)
- 3 mau kapu o ka waiu (mea makemake ka momona)
Nā lawelawe a me nā mea like o kēlā me kēia Pūʻai Meaʻai
I kekahi mau mea,ʻo nāʻawa a me nā kīʻahaʻaʻole hiki ke unuhi i ka nui eʻai ai.
Eia kekahi mau mea like e alakaʻi iāʻoe:
- Pauna :ʻO ka hanaʻawaʻawa no nā mea leʻa, ka mea hānai, a me ka iʻa. ʻO ka meaʻai i ka meaʻai e like me 1 aunema he hua hoʻokahi, 1 punetēpona ka mīni paʻakai, 1/4 kapu o nā pī baʻa a me nā legumesē'ē aʻe, aiʻole 1/2 a me ka'atila.
- Ka palaoa : 1 'auneke hana no ka' ai i ka 'ai a me ka hapalua o ka' aila, pasta, aiʻole ka palaoa.
- Ka huahelu: Ke hana nei ke kīʻaha no nā hua'ōmaʻomaʻo a me ka'ohua a me ka wai hua hua 100%. Akā, no ka hua maloʻo, ua like ka mea like me 1/2 kapu.
- Nā huaʻai : E hana ana ke kīʻaha iʻa no nā mea kanuʻuala a me ka'ohua a 100% o ka wai puna wai. Akā, loaʻa iāʻoe kahi bonus no nā lau'ōmaʻomaʻi lau e like me ka hiki iāʻoe keʻai i nā kīʻahaʻelua no kēlā me kēia 1ʻona o nā huaʻai'ē aʻe.
- Kahua Lapa : Ke hana 'ia ke kīʻaha no ka waiū, ka waiūmaʻi, a me ka yogurt. ʻO ka mea hoʻokahi no ka hīkē he 1 1/2 ounha o ka hulu maoli a iʻole 2 'auneke o ka palaoa i kāwiliʻia.
Ke wā eʻai ai
Hiki i kēlā me kēia mea keʻai i ka meaʻai e hana pono loa iā lākou. Akā ināʻoe e hoʻoemi i ka helu o nā calorie eʻai anaʻoe, makemake pahaʻoe e hana i kekahiʻano'ē aʻe e kōkua ai e pale i nāʻeha o ka pōloli, ma kahi o ka hebedoma mua aʻelua. Uaʻike nā kānaka heʻai iʻekolu mau meaʻai liʻiliʻi aʻelua mau'āpana'āpana.
He mea naʻauao ka loaʻaʻana o kahi'āpana iki ma mua o ka hoʻolālāʻana i ka lawaʻana o ka meaʻai ma luna o ka moku e kau i ka hana maikaʻi. Hiki maikaʻi i ka manawa hoʻokahi o kāu meaʻai eʻai ma hope koke o ka lōʻihi o ka hoʻolālā lōʻihi e hoʻopiha ai i kou mauʻiʻo i mea e hiki ai iā lākou ke ulu a ulu.
Inā loaʻaʻoe i ka maʻi maʻi, e hoʻomanaʻo pono e kūkā i ka manawaʻaila, ka hoʻomehana, a me ka papaʻai meaʻai me kāu kauka a mea hanaʻai paha.
ʻO kahi hua'ōlelo mai
ʻO kaʻaiʻana no ka pohō kaumaha e hiki ke loli nui. Inā hiki iāʻoe ke hoʻololi i kāu meaʻai ma kahi haʻahaʻa o nā calories e hana anaʻoe i kou kino maikaʻi ma nāʻano'ē aʻe ma mua o ka emiʻana o ke kaumaha. He mea waiwai ka hoʻolālā i ka mālamaʻana i kou kino a me ka hanaʻana a me ka hoʻohaʻahaʻaʻana i kāu mau olakino olakino a ke emi neiʻoe i ke kaumaha. Hoʻomaka no ka lihi he 150 mau minuke o ka hoʻolālā hana kūpono e like me ka holoholoʻana i kēlā me kēia pule.
> Kālā:
> Nānā Kuhikuhina 2015-2020. Ke Keʻena o ka Puʻiʻana i ka maʻi a me ka Hoʻohanohano Ola.
> E'ānai ana i ke kaumaha. HuiʻAmelikaʻAmelika.
> Hoʻopuka Hōʻoia o MyPlate. ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia.