Pākuʻi maʻamau: Pehea e helu ai i nā calories e lilo ai ka kaumaha

Mai kaʻai i kaʻai a me keʻano o ka nohoʻana,ʻaʻole wale i kou helehelena, akā, ke kau nei kāu olakino. Makemakeʻoe eʻike pehea e loaʻa ai kahi kiʻi kūpono e pono ai ke kino? E aʻo mākou iāʻoe i ka heluʻana i nā calorie no ka pohō kaumaha a hana i ka papaʻaina no hoʻokahi pule i loko oʻelua mau hola wale nō. E lawe i ka peni, ka lau, ka calculator a hele aku! E mālama pololei i ke kaumaha!

He aha ka mea e hana ai i ka hanana a pehea ke kuleana o ka liloʻana o ke kaumaha?

ʻO ka mīkini (metabolism) ka helu o nā calories i kēlā lā kēia lā e hoʻopauʻia ai e ke kino no ka mālamaʻana i nā hana physiological. ʻO ia ka helu o nā calories āu e pono ai no ka naʻau piha, Ka mea hoʻomanaʻo, ka Liver a me ka noho maikaʻi. ʻO keʻano maʻamau, kēia helu he 1200-1300 kaloila i kēlā lā i kēia lā.

ʻO ka nui o nā calorie me nā huapiʻa e alakaʻi ana i ka momona, nā proteins - i kahi hoʻonohonoho pūpū. ʻO ke kaumaha o nā calories ke hōʻikeʻia ma ka nāwaliwali, ka'ākau, ka hanaʻole o ka'ōpala māmā, ka hoʻouluʻana i ka mīkini. ʻO nā meaʻai kūikawā me ka hōʻiliʻiliʻana o ka liʻiliʻi ma lalo o 1200 kcal i kēlā lā i kēia lā, i hala aku i ka hebedoma hoʻokahi, e nui ai ka maʻi kino a hāʻawi i ka waiwai waiwai ma hope o ka haʻaleleʻana i kaʻai.

Pehea e helu ai i nā calories e loilo ai i ka kaumaha

Elua mau kumu no ka helu ana i ka haikule: Harris-Benedict a me Muffin-Geor.

Wahi a ka'ōlelo hoʻomanaʻo a Harris-Benedict:

OOV = 655.1 + (9.6 * ke kaumaha, kg) + (1.85 * kiʻekiʻe, cm) - 4.68 * (makahiki)

Ka'ōkohu: he 50 kilokani ka lōʻihi o ke kaikamahine, ke kiʻekiʻe 165 cm, 21 mau makahiki. Wahi a XB: 655.1 + 9.6 * 50 + 1.85 * 165 - 4.68 * 21 = 1342 kcal / lā

Ma keʻano o Muffin-Geor:

'OOV = 9.99 * ke kaumaha, kilo + 6.25 * kiʻekiʻe, kekona - 4.92 * makahiki - 161

Ka'ōkohu: he 50 kilokani ka lōʻihi o ke kaikamahine, ke kiʻekiʻe 165 cm, 21 mau makahiki. Wahi a M-D: 9.99 * 50 + 6.25 * 165 - 4.92 + 21 - 161 = 1266 kcal / lā.

No ka pololei, lawe mākou i ke kumu gula o nā hopena (1300 kcal) a hoʻonuiʻia e ka hui pūnaewele:

no ke kōkuaʻana (ʻai i mua o ka TV me kahi hīmeni o ka hoʻolālā) - 1,2
no ka mea haʻahaʻa (hana i ka hana kakahiaka + no 15 mau minuke) - 1.3
no nā papa hākinakina (ke aʻoʻana iʻekolu manawa o ka pule) - 1.5
no nā hāmeʻa hoʻolālā maʻamau (halihali i kēlā me kēia lā 2 manawa) - 1,8-1,9

ʻO kahi laʻa: ua palaualelo kā kāua kaikamahine, ke koi wale neiʻo ia, no laila ke lawe nei mākou i 1.3. Ka ho'āhuʻana o ka mahana: 1300 * 1.3 = 1690 kcal.

Pehea e helu ai i nā calorie e lilo ai ka kaumaha? He mea maʻalahi: e lawe i ka 10-15% o ka ikehu o kaʻike maʻamau a ma muli o kēia kiʻi, e hana i meaʻai no hoʻokahi pule. Ma hope o hoʻokahi hebedoma, e kū ma ka pālākiō a hana i ka meaʻai hou no ka pule e hiki mai ana, e noʻonoʻo i ka 10% o ka'ikeleʻa hou hou ma ke kaumaha o ke kino.

Mea nui! Mai hele i lalo o 1200 calories i kēlā lā i kēia lā. Me nā hāʻawa ikaika, e ho'ēmi i kaʻai o nā lā no ka pohō kaumaha ma 100-150 kcal wale nō.

Pehea e hana ai i kaʻai me ka helu helu kalo

No ka meaʻaʻole lawa kaʻaiʻana o kaʻike e pili ana i nā calories o nā lā. ʻO ke kumu waiwai kūpono no ka paʻakikī kaumaha e hoʻokumuʻia ma ka lakene maikaʻi o nā māmā, nā momona a me nā haʻalulu. E aʻo kākou i ka heluʻana i nā calories e lilo ai ka kaumaha me nā pono pilikino.

Pāmua:

no nāʻano maʻamau maʻamau 1 g no 1 kg o ke kaumaha;
no ka haʻahaʻa haʻahaʻa 1.5 g no 1 kg o ke kaumaha;
no ke aʻoʻana iʻekolu manawa o ka hebedoma a me kahi kaumaha 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.

Pākuhi:

Ke manaʻo nei mākou i ka mālamaʻana i nā lālā o nā meaola, nā momona a me nā'ōpona i nā lā a pau no kahi kaikamahine haʻahaʻa i 50 kilomeki:

B (1.5 * 50 * 4) = 300 kcal;
Ж (1 * 50 * 9) = 450 kcal;
Y (5 * 50 * 4) = 1000 kcal.

Ka lōʻihi: 1750 kcal i kēlā me kēia lā no ke ola maikaʻi a me ka kaumaha paʻa.

Akā, 50 kgʻole i hoʻonohonohoʻia e ke kaikamahine, no laila e hoʻohemo mākou i kekahi mau huaʻalo a me nā momona:

B (1.5 * 50 * 4) = 300 kcal;
Ж (0.8 * 50 * 9) = 360 kcal;
Y (4 * 50 * 4) = 800 kcal.

Ka lōʻihi: 1460 kcal i ka emiʻana i ka kaumaha, akā,ʻaʻole e lilo i ka nui o ka mīkini.

Mea nui! Keʻikeʻoe i nā calorie no kaʻai, mai poina e pili ana i ka lakene o ka mālama pono o kēlā me kēia lā i loko o ka maʻamau:
nā mea hoʻomalu - 15-20%
momona - 20-30%
he mau'aleʻa - 55-65%

No ka liloʻana o ke kaumaha, eʻoki i ka laweʻana o nā huapiʻa a me nā momona, e waiho i nā protein i ka helu hoʻokahi a iʻole e hoʻonui i 5-10%. Inā makemakeʻoe e hoʻopihapiha, i ka mea'ē aʻe, e hoʻonui i ke kinipona i 40-50%, ke koena o nā calories. He mea hikiʻole ke hoʻokuʻu i nā momona a me nā'ōpona'akiʻa, hiki keʻoki i ka'ōpala pahū a loaʻa nā pūpū.

No nā meaʻai e pili ana i ke kinona i ka meaʻai, hoʻonanea, heluheluʻia maʻaneʻi .

Pehea e helu ai i nā calorie e lilo ai ka kaumaha: kaʻaina calorie o nā meaʻai + menu no ka lā hoʻokahi

I kēia manawa uaʻikeʻoe pehea e lilo ai i ka kaumaha, e helu ana i nā kalola, akā he nīnau paha: pehea e hoʻohana ai i kēiaʻike ma ka hana a helu i nā calories no ka poho kaumaha ma ka pāloka kalo o nā huahana. "

Elua koho:

Ke nānā nei mākou i ka helu kaloila o kēlā me kēia huahana i loko o ka friji a ma nā papa o ka supermarket. He lōʻihi a paʻakikī, a pinepine pinepine.
No kaʻikeʻana i nā huahana no ka pono kūpono , e kākau i kahi koho kūpono o ka meaʻai maikaʻi a me ka heluʻana i ka calori o nā meaʻai i hoʻomākaukauʻia.

Kaomi no ka lā

E koho i kaʻaoʻaoʻelua a huki i kaʻai.

Pōʻakai: ka oatmeal i ka waiū me ka meli a me ka waina + ke kōma;
Pākīpika: apple + kefir aʻoleʻa a maikaʻi 1% 250 ml;
Lunch: Buckwheat porridge me nā hua'ōpiopio + ka pahu kahū no nā kāne me kaʻiliʻole o kaʻili;
Pākīpika: pancakes fritters / mau kuki maikaʻi me ke kī keʻo - 2 pcs;
ʻO kaʻaina ahiahi: nāʻokiʻoki iʻa kōpili + nā hua'ōpū.

Hoʻohuiʻia nā huahelu i 100-200 maumu.

Nā huahana calorie i kēlā lā kēia lā:

kakahiaka: 400 kcal;
haleʻai: 170 kcal;
kaʻaina awakea: 600 kcal
popo: 110 kcal;
ka meaʻai: 270 kcal.

Kaha: 1550 kcal / lā.

Ma nā maʻalahi o ka helu helu kalo

ʻAʻole i maʻalahi ka aʻoʻana i ka hanaʻana i kahi papa inoa. ʻOʻelua mau lā, a ke nānā nei kou mau maka i ka meaʻaiʻole e like me ka mea momona a me ka maikaʻi, akā, he mea pono a kalo kalo. I hoʻokahi pule ma hope aku, ma kou lolo, e hanaʻia kahi hana kūikawā no ka heluʻana i nā calories me ka heluʻole. A maanei e pili ana i na maalea:

Hoʻonuiʻia ka huahana a me ka palaoa i keʻano maloʻo;
pono e mālama i ka helu kalole o ka pasta no ka 100 g o ka hua maloʻo, a laila e lawe i 40-50% o ka hua i hoʻopauʻia. Ma muli o kaʻokoʻa o ke kaumaha o ka "maloʻo maloʻo" a me ka "mīmū" paheʻe e like me ka helu o 2;
i ke kinakiʻana a me ka kukeʻana, hikiʻole i nā meaʻai /ʻai ke nalo i nā mea calorie;
kahe, wai a me ka cafeʻaʻole caloric. Ināʻoe e hoʻohui i ka waiū, ka meli, ke kō, e noʻonoʻo wale i kēia mau huahana;
no nā mea laʻa e hoʻonui i ka 20% o nā calorie ma muli o kaʻaila;
No nā'āpana multicomponent, e hoʻonui i kaʻike o ka'ikeleʻa o kēlā me kēia mea. A laila e helu i ka helu o nā calorie ma ka lawelaweʻana a hoʻomanaʻo, akā maikaʻi e kākau i lalo.