Heʻaiʻai - pehea ia?
ʻO ka meaʻai kūpono ka meaʻai maʻamau i nā lā a pau no nā'ōpona, nā protein a me nā momona. ʻO ka helu o nā calories e hāʻawi ana i nā hana piha o ke kino a pale i ka waiwai kaumaha. Ke mālamaʻia ka hoʻopoina ponoʻana, ua hoʻihoʻiʻia ka microflora pūpū, hoʻoukaʻia ka mea hana, ka paʻakai wai paʻakai, aʻoi ka momona o ka momona.
12 mau rula no kaʻai pono - eʻai a lilo i ka kaumaha
ʻO kaʻokoʻa ma waena o kahi meaʻai maikaʻi a me nā meaʻai iki-calorie eʻaiʻoe i nā manawa 5-6 i ka lā (!) A eʻoliʻoli i ka meaʻai. Pau ke kaumaha, a ua hānau houʻia ke kino. ʻO ka meaʻai maikaʻiʻaʻole ia he papa inoa hōʻole o ka pāpāʻana, akā he papa inoa o nā hana me ka neleʻole o ka poho kaumaha a me ka hoihoi houʻana o ke olakino.- ʻO ka palaoaʻaina kaʻai nui loa. ʻAʻohe puʻuʻai kakahiaka nui -ʻaʻoheʻano nani. ʻAe,ʻo ia, nā kaikamahine, ua hōʻoia pinepineʻia e ka lāʻauʻai. Keʻaiʻoleʻoe i ke kakahiaka, e "hōʻoki"ʻoe i ka pūnaha'ōpala. Hualoaʻa: ka nāwaliwali, ka'ōlohelohe ma ka hola 10, keʻano hoʻonāukiuki, ka hoʻoukaʻelua i ka'ōnaehana'ōpiopio i ka lā.
- NO ka pōloli e make! ʻEono mau manawa mākou eʻai ai i ka lā, a he mea pono wale nō. ʻO ke kakahiaka nui, kaʻaina awakea a me kaʻahaʻaina awakea + 2-3 mau meaʻai me nā hua / huaʻai / momona.
- Kū aʻela lākou, puhi i ko lākou niho, inu i ke aniani o ka wai wela me ka 1 tsp. ka meli a me kahi'āpana lemon. No laila hoʻomaka mākou i ka'ōpū i loko o ke kahua "hoʻomākaukau e pāʻina kakahiaka!". Ma hope o 15 mau minuke eʻai ai mākou.
- Ke inu nei mākou ma kahi o 1.5 liters o ka wai maoli i ka lā. ʻAiʻole nāʻaila, teas,ʻaʻole iʻikeʻia nā minela.
- He 15 mau minuke ma mua o kaʻaiʻono, inu 200 ml o ka wai, akāʻaʻole hiki iāʻoe ke inu i ka meaʻai. Ma hope o 20-30 mau minuke, e hana i ka'ōmaʻomaʻo me ka lemon, a laila e kahe hou.
- Auhea, inainaia i ka hora 18:00. 'Ōleloʻia nā meaʻaʻole hiki iāʻoe keʻai ma hope oʻeono. ʻO ka meaʻai maikaʻi no ka poho kaumaha e hiki ai iāʻoe ke'ōhae ma hope o 20:00, akāʻo ka waiū wale nō a me 2-3 mau hola ma mua o ka moe. ʻO ka mea nuiʻaʻole e hele ma waho o ka hana maʻamau o BJU (he aha ia, heluheluʻia ma lalo).
- Hoʻonohonoho mākou i ka hoʻoponopono houʻia o ka friji: nā lole, mayonnaise, ketchup, nā kui a me nā mea i kuniʻia - i loko o ka'ōpala. Hoʻopiha mākou i nā waihona me nā huaʻona, ka moa moa, nā hua a me nā yoghurts.
- Kālua mākou no kahi kāne wale nō a iʻole i kahi maha! Kākoʻo ka mea kanu i nā mea waiwai a pau i loko o ke kīʻaha. Hoʻopoina iā mākou no nā'ōlaʻi paʻi, nāʻulaʻula a me nā pies.
- E hoʻomaka i kahi poʻomanaʻo. ʻO kēia he pepa kākau me kahi papaʻano o ka meaʻai maikaʻi no hoʻokahi pule. No lailaʻaʻoleʻoe e uha.
- Eʻaiʻona (ʻo ia hoʻi nā pies a me nā pōpō) hoʻokahi manawa i ka hebedoma i ke kakahiaka. Akā, i loko o kahi hōʻailona kūpono. No kaʻokiʻana i hoʻokahi'āpana kilogram i kekahi noho - e hoʻihoʻi i ka momona ma ka'ōpū.
- Mai inu i ka kofe. He meaʻino i ka'ōpū, i ka puʻuwai a me nā niho.
- Hoʻonohonoho i nā lā hoʻoili no ke kefir a me nā'ōlaʻa.
No ke aha i hikiʻole ai iāʻoe keʻaiʻokoʻa? Loaʻa kaʻoihana olakino,ʻoi aku kaʻai a me ka maikaʻi. ʻO kaʻaiʻai maikaʻi kahiʻano nui, umehu a me nā kiʻi nani.
Hana mākou i nā mea caloric a me BJU
ʻO ka BJU he hōʻailona no ka momona, momona, a me nā'ōpona. ʻO kaʻai o ka meaʻai maikaʻi ke kūkuluʻia ma muli o ka helu helu o kēlā me kēia lā o BJU. ʻO ia, ke helu nei mākou i ka nui o ke kino e hoʻohana ai i ka ike (calories) i ka lā no ka hana maʻamau. No ka liloʻana o ke kaumaha, lawe mākou 200-300 kcal mai ka hopena. E mālama i ka kaumaha -ʻaʻole e hoʻololi i kekahi mea,ʻano - hoʻonui a me ka calorie a me ke kiko. hoʻokau.
Na keʻano kumuhana a Harris-Benedict
No nā wāhine: 655 + (9.6 * kaona) + (1.8 * kiʻekiʻe, cm) - (4.7 * makahiki) ='OOV - ka nui o ka hanana (kcal).
I kēia manawa, hoʻonuiʻia e ka helu kaumaha kaumaha:
- Keʻano o ka nohona maʻamau - 1, 2;
- Ke hāʻalo i nā pāʻaniʻekolu manawa i ka hebedoma - 1, 3;
- Ke aʻoʻana 4-5 mau manawa ma ka pule - 1, 5;
- Nā poʻe keleponaʻokoʻa - 1, 8.
E huli ana: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / lā. 1237.6 * 1.3 = 1655.68 kcal / la.
A i kēia manawa, e hoʻonui mākou i ka hana maʻamau no ka palekana kaumaha ma BJU.
- Pāmua:
- no ka haʻahaʻa haʻahaʻa 1-1.5 g no 1 kg o ke kaumaha;
- no ka hana a hoʻonoho i ka nui o 1.8-2.5 g no 1 kg o ke kaumaha.
- Fats: 1 g no 1 kg o ke kaumaha;
- Carbohydrates: 5 g no 1 kg o ke kaumaha o ke kino.
I loko o ka 1 gram nā kcal:
- puʻupuʻu - 4 kcal;
- ka momona - 9 kcal;
- he mau'aleʻa - 4 kcal.
ʻO mākou (ke kaumaha o 45 kg):
- B (1.5 * 45 * 4) = 270 kcal;
- Ж (1 * 45 * 9) = 405 kcal;
- Y (5 * 45 * 4) = 900 kcal.
Ka helu: 1575 kcal.
No ka liloʻana o ke kaumaha, e hoʻohaʻahaʻa i ka nui o nā'ōpona i ka 4-3 grams i ka lā. E hoʻonui i ka nui o ka moa - hoʻonui i nā protein. Ke piʻi mālie nei ka loli o kaʻai,ʻaʻoleʻoi aku ma mua o 10% o ka nui.
ʻO Delicious menu menu no ka lā
Hāʻawi mākou i ka nui o ke kakahiaka, kaʻaina awakea, kaʻaina awakea a me nā pōpō, kahi e hiki ai iāʻoe ke hoʻonohonoho pono i ka papa pāʻina o kēlā me kēia pule.
8:00 kakahiaka
- Oatmeal ma ka waiū 0% + mau hua waina / apricots maloʻo + 1 tsp. cellulose.
- Millet ka paʻakai i ka waiū 1,5% + dried apricots + 1 tsp. ka meli.
- ʻElua mau mea i'ūpīʻia i ka waiʻona + he meaʻai i kaʻeleʻeleʻeleʻele + hua salamālā (pāpale: kaʻaila olive + pepaʻeleʻele).
- Kāpena me ka'āpiʻoki / waina / banana + 1 tsp. kaʻaila kawa
10:00 Snack №1
- ʻO ka'ōpū o ka'ōraʻa + kenamona + kāloti
- Pākīpiʻi'ōpiopio a me ka'ōpū apple + he keʻokeʻo kefir;
- ʻO nā hua keʻano hou (koe wale nā pīaʻa, nā hua waina);
- Nā hua hua maloʻo + walnuts + kefir.
13:00 Lunch
- ʻAlaʻaiʻaila + ka pahu kukui no kahi kāne;
- Ke kīpona momona me ka 150 grams o kaʻiʻo + rai rye;
- ʻO Buckwheat porridge + ka umauma moa (nā kalo, ka'ōmato, ka lī);
- Pālaʻiʻuala (2-3 mau'āpana) me kaʻaila, nā mea kanu a me nā haoha + hua salamā.
16:00'Ohokiho hōʻike 2
- ʻO ka'ōpū o ka'ōraʻa + kenamona + kāloti
- Pākīpiʻi'ōpiopio a me ka'ōpū apple + he keʻokeʻo kefir;
- ʻO nā hua keʻano hou (koe wale nā pīaʻa, nā hua waina);
- Nā hua hua maloʻo + walnuts + kefir.
19:00 Dinner
- ʻO ka iʻa me nā meaʻai i hoʻomoʻaʻia i ka umu;
- ʻAla waina a me nā pūmele me ka huamu huameli + 70 g ka moa moa;
- Pālaʻi lahi me nā hapiha + mea kanu;
- Hoʻopiʻia nā iʻa cutlets me ka buckwheat.
Nā huahana olakino no ka pohō kaumaha - nā kūʻai kālā
ʻO kaʻai pono -ʻaʻole ia he manaʻo nui. "ʻAʻole hiki iaʻu ke kūʻai i ka moa,ʻaʻohe kālā no ka hua, a he iʻa i keʻano no nā lani kiʻekiʻe," he mauʻaeʻole ia e piliʻole i ka mea maoli. E helu i ka nui o nā meaʻai wikiwiki, nā kui, nā walaʻau, kaʻuala, ka pata a me nā hopena'ē aʻe o ka mahina. A helu i ka nui o kāu meaʻai i ka manawa.
ʻO ka meaʻai kūpono keʻano o 75-150 grams o hoʻokahi huahana, a me nā'āpana 1-2 hua. ʻAʻole maikaʻi kēia, akā,ʻoihana waiwai.
Ua hōʻuluʻulu mākou i ka papa inoa o nā meaʻai olakino e pāʻole i ka pute.
Piʻi nā meaʻai i loko o ka protein:
- holoholona holoholona: ka moa, ka pua puaʻa, nā hua, ka iʻa, ka hīniʻi, ka lihi, ka kirimailaʻona, ka waiū, kefir;
- kumu hua mua: soy, nuts, oatmeal, semolina, mecaroni (mauʻano o ka palaoa), ka palaoa, ka raiki, nā halore, ka palaoa paleka.
Nā mea me nā momona i hoʻomaʻemaʻeʻoleʻia: ka mea kanu, kaʻaila, ka liʻiliʻi, kaʻaila kaloka. Nāʻoliva, nāʻanoʻano, nā nuts. E hoʻolako i ke kino me ka momona, inu i ka kakahiaka 1 tsp. kaʻaila ma hope o ke aniani wai.
ʻO nā huaʻaleʻa pono: nā huaʻai, nā huaʻai, nā lelo, ka pua. 'Aiʻa, maiʻa, kāloti, beets -ʻai i nā mea liʻiliʻi. No ka mea'aʻaʻa nā'ōpopo momona: nā'ōhiʻa, sauerkraut, citrus, kiwi, cherry, plum, pear, rōkeke, tomato, kukama, haoha, pomegranate.
ʻO ka "wai" pono no ka helu heluʻana o ka caloric
E kākau i ka hua'ōlelo kalola o nā huahana, e helu i kēlā me kēia gram ma kēlā me kēia pōʻaleʻa / lānai 7 mau lā o ka hebedoma! He weliweli, 'aʻole anei? I lalo me ka hopohopo,ʻaʻole i mālama pono nā hanana mamua i ka meaʻai maikaʻi a hana i nā kālekaʻoi aku kaloka helu e hiki ai iāʻoe ke hoʻouka ma kāu kamepiula:
- Nā kālepa Calories mai FatSecret;
- Ka helu helu pūnaewele mai Yauheni Bulat;
- Pāʻani Kalohana MyNetDiary PRO;
- Nā huahana o nā huahana mai Sergey Nesterov;
- Nā huahana Caloric o nā huahana mai Nebulus.
Manaʻo mākouʻaʻole āu nīnau e pili ana i kaʻai pono!