He 1 Calorie ʻai: Papa inoa meaʻai, Papa ʻai, a me nā mea hou aku

E lilo ke kaumaha, pono e hana i ka calorie deficit ma ka ʻai ʻana a i ʻole ka hoʻonui ʻana i ka hana kino.

He nui ka poʻe e koho e hahai i ka meaʻai 1 calorie e hoʻomaka i ka pohō kaumaha a mālama i kā lākou ʻai.

Hōʻike kēia ʻatikala pehea e hahai ai i ka ʻai calorie 1, me nā meaʻai e ʻai ai, nā meaʻai e pale aku ai, a me nā ʻōlelo aʻoaʻo no ka pohō kaumaha mau loa.

Ka hoomaopopo ana i na Pono Kalo

ʻOiai ʻo 1 calorie he alakaʻi maikaʻi ia no nā poʻe he nui, e hoʻomaopopo pono e helu pono i kāu mau pono e hoʻopaʻa pono i kāu huakaʻi pohō kaumaha.

ʻO ka helu o nā calorie āu e pono ai e pili ana i nā kumu he nui, e like me ka hoʻoikaika kino, ke kāne, ka makahiki, nā pahuhopu pohō kaumaha a me ke olakino holoʻokoʻa.

He mea nui e hoʻohālikelike i ka helu o nā calorie e pono ai kou kino e mālama a lilo i ke kaumaha i ka wā e hoʻoholo ai i kāu mau pono.

No ka helu ʻana i kāu mau calorie holoʻokoʻa, pono ia e helu i ka huina o nā calorie āu e puhi mau ai i ka lā, i kapa ʻia ʻo kāu huina kālā hoʻolilo i kēlā me kēia lā (TDEE) (1).

ʻO ke ala maʻalahi loa e hoʻoholo ai i kāu TDEE ʻo ia ka hoʻohana ʻana i kahi helu helu pūnaewele a i ʻole polokalamu Mifflin-St. ʻO ka hoohalike Jeor, kahi kumu e hoʻopili ai ʻoe i kou kiʻekiʻe, kaumaha a me kou mau makahiki.

ʻO kēia ka Mifflin-St. ʻO ka hoʻohālikelike Jeor no nā kāne a me nā wahine:

• Kāne: Calories i kēlā lā i kēia lā = 10x (kaumaha i kg) + 6.25x (kiʻekiʻe i ke knm) - 5x (makahiki) + 5
• Nā wahine: Calories i kēlā lā i kēia lā = 10x (kaumaha i kg) + 6,25x (kiʻekiʻe i ke knm) - 5x (makahiki) - 161

No ka helu ʻana i kāu TDEE, ka pane a Mifflin. Hoʻonui ʻia ka hoʻohālikelike St. Jeor me kahi helu e pili ana i kāu pae hana, i kapa ʻia ʻo ka helu hana (2).

ʻElima mau pae hana like ʻole:

• noho noho: x 1,2 (ka poʻe noho liʻiliʻi a ʻaʻole hoʻoikaika kino)
• Hoʻoikaika iki: x 1,375 (hoʻomaʻamaʻa māmā ma lalo o 3 lā i kēlā me kēia pule)
• ʻeleu haʻahaʻa: x 1,55 (hoʻoikaika kino i nā lā he nui o ka pule)
• ʻeleu loa: x 1,725 (hoʻoikaika kino i kēlā me kēia lā)
• ʻOi aku ka hana: x 1,9 (hoʻoikaika ikaika 2 a ʻoi aku paha i kēlā me kēia lā)

Ma hope o ka hoʻoholo ʻana i kāu TDEE ma ka hoʻonui ʻana i ka pane Mifflin. ʻO ka hoʻohālikelike o St-Jeor me ke kumu hana kūpono, hiki ke hoʻololi ʻia nā calorie e like me kāu mau pahuhopu paona.

E hana i ka calorie deficit e lilo ke kaumaha

ʻOiai ʻoi aku ka paʻakikī o ka pohō kaumaha ma mua o ke ʻano o ka noʻonoʻo "calories in, calories out", ma ke ʻano maʻamau, pono e hana ʻia kahi calorie deficit e lilo i ka momona o ke kino.

ʻO ka maʻamau, manaʻo ʻia ka hoʻemi ʻana o 500 calories i kēlā lā i kēia lā e lilo i 450 grams (1 paona) i kēlā me kēia pule.

ʻOiai e like ana kēia me ka pohō kaumaha o 52 paona (23,5 kg) i ka makahiki hoʻokahi, hōʻike ʻia ka noiʻi e ʻoi aku ka lohi o ka awelika o ka pohō kaumaha.

ʻO nā mea kūlohelohe a me nā mea olaola, e like me ka mālama ʻana i ka meaʻai a me nā ʻokoʻa o ka ʻōpū o ka ʻōpū a me nā helu metabolic, e hoʻemi ai ka poʻe i ke kaumaha ma nā ʻano like ʻole (3, 4).

No ka laʻana, he loiloi o 35 mau haʻawina i loaʻa i ke kaumaha o ke kaumaha o 0,004 a 2,5 paona (0,002 a 1,13 kg) i kēlā me kēia pule i ka wā i kaupalena ʻia nā calorie i 240 a 1 calories i kēlā me kēia lā (000).

Ma mua o ka hoʻokumu ʻana i kahi pahuhopu kūpono ʻole, e ʻimi i ka pohō lohi a paʻa mau o 1 a 2 paona (0,5 a 1 kg) i kēlā me kēia pule.

Eia nō naʻe, no ka ʻokoʻa ʻana o ka pohō kaumaha mai kēlā me kēia kanaka, he mea nui ʻaʻole e hoʻonāwaliwali inā ʻaʻole ʻoe e lilo i ke kaumaha e like me ka mea i manaʻo ʻia.

ʻO ka hoʻonui ʻana i ka hoʻoikaika kino, ka liʻiliʻi o ka manawa e noho ai, ka ʻoki ʻana i nā kō i hoʻohui ʻia a me ka nānā ʻana i nā meaʻai holoʻokoʻa e kōkua i ka wikiwiki o ka pohō kaumaha a kōkua iā ʻoe e noho ma ke ala.

hōʻuluʻulu manaʻo E hoʻoholo i kāu pono calorie, a laila e hana i kahi hemahema ma ka unuhi ʻana i 500 calories mai kāu TDEE. E noʻonoʻo e hoʻemi lohi i ke kaumaha o 1 a 2 paona (0,5 a 1 kg) i kēlā me kēia pule.

ʻO nā meaʻai e ʻai ai ma kahi ʻai 1 Calorie

No ka lilo ʻana o ke kaumaha a hoʻohana i nā ʻano ʻai ʻoi aku ka maikaʻi, pono e koho i nā meaʻai holoʻokoʻa, ʻaʻole i hana ʻia.

ʻOiai maikaʻi loa ka loaʻa ʻana o kahi meaʻai i kēlā me kēia manawa, ʻo ka hapa nui o kāu meaʻai pono e komo i kēia mau meaʻai:

• ʻO nā huaʻai ʻaʻole mākū: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
• Kāleka: ʻO nā hua, nā ʻāpala, nā pears, nā hua citrus, melon, nā hua waina, maiʻa, etc.
• ʻO nā huaʻai mākū: ʻO ka ʻuala, ka ʻuala, ka ʻuala, ka ʻuala, ka ʻuala, a pēlā aku.
• Ka iʻa a me ka iʻa: Iʻa kai, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
• Nā hua manu: ʻOi aku ka momona o nā hua holoʻokoʻa ma mua o nā hua keʻokeʻo.
• ʻO ka moa a me ka ʻiʻo: ʻO ka moa, ka pipi, ka pipi, ka bison, ka hipa, a pēlā aku.
• ʻO nā kumu protein ma nā mea kanu: ʻO ka tofu, ka tempeh, ka pauka protein ma ka mea kanu.
• ʻO nā kīʻaha holoʻokoʻa: Oats, brown rice, farro, quinoa, bulgur, bale, millet, etc.
• Legume ʻO Chickpeas, pīkī kīkī, lentils, pīʻeleʻele a me nā mea hou aku.
• Nā momona maikaʻi: Avocados, ʻaila ʻoliva, niu momona ʻole, ʻaila avocado, ʻaila niu, etc.
• Nā huahana waiu: ʻO ka yogurt piha momona a haʻahaʻa paha, kefir a me ka momona piha.
• Nā ʻanoʻano, nā nati a me nā pāpaʻi nut: ʻO nā ʻalemona, nā nati macadamia, nā ʻanoʻano paukena, nā wōnati, nā ʻanoʻano sunflower, ka wai pīkī maoli, ka pata ʻalemona a me ka tahini.
• Nā waiu mea kanu ʻole: Wai niu, ʻalemona, cashew a me ka hemp
• Mea ʻala: Turmeric, kālika, oregano, rosemary, ʻulaʻula, pepa ʻeleʻele, paʻakai, etc.
• ʻAla: ʻO ka vīneka cider apple, salsa, wai lemon, pauka kālika, etc.
• ʻO nā mea inu ʻole caloric: Ka wai, wai ʻālohilohi, kofe, kī ʻōmaʻomaʻo, etc.

E ʻai i ka nui o nā meaʻai momona a me nā kumu protein maikaʻi me kēlā me kēia ʻai.

ʻO ka Protein ka mea hoʻopiha nui loa o nā macronutrients ʻekolu, a ʻo ka hui pū ʻana i ka protein me ka fiber filling, e like me nā huaʻai non-starchy, beans, a i ʻole nā ​​hua, hiki ke kōkua i ka pale ʻana i ka ʻai nui.

Hōʻike nā noiʻi ʻo nā meaʻai kiʻekiʻe i ka fiber a me ka protein e hoʻoikaika maikaʻi i ka nalowale o ka momona (6, 7).

hōʻuluʻulu manaʻo ʻO nā meaʻai holoʻokoʻa, e like me nā mea kanu, nā huaʻai, nā hua manu, nā iʻa a me nā nati, pono e hana i ka hapa nui o nā meaʻai olakino.

Nā Mea ʻAi e Hōʻalo

ʻO nā meaʻai i hana ʻia a me ke kō i hoʻohui ʻia e mālama ʻia i ka liʻiliʻi loa i loko o kekahi papahana hoʻemi kaumaha.

ʻO ka ʻoki ʻana a i ʻole ka kaupalena ʻana i nā meaʻai ma lalo nei hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha a hoʻomaikaʻi i kou olakino holoʻokoʻa.

• Mea ʻai wikiwiki: ʻO nā hua moa, nā fries, ka pizza, nā ʻīlio wela, etc.
• ʻO nā kalapona i hoʻomaʻemaʻe ʻia: ʻO ka berena keʻokeʻo, nā kīʻaha kō, ka pasta keʻokeʻo, nā ʻeke, nā pahū, nā ʻāpana kulina, nā tortillas, etc.
• Nā kō i hoʻohui ʻia: ʻO nā meaʻai momona, nā kukui, nā pastries, nā kukui, ke kō papaʻaina, agave, etc.
• Nā meaʻai i hana ʻia: ʻO nā meaʻai i hoʻopaʻa ʻia, nā ʻiʻo i hoʻoponopono ʻia (nā ʻiʻo anu, ka puaʻa), nā kīʻaha pasta hiki, nā pā cereal, etc.
• Ai palai: Kīpī, meaʻai palai, donuts, lāʻau mozzarella, etc.
• ʻAi a me nā meaʻai momona haʻahaʻa: ʻO nā meaʻai meaʻai, ice cream haʻahaʻa momona, nā ʻāpana momona haʻahaʻa, nā meaʻai meaʻai maloʻo, nā kukui haʻahaʻa-calorie, etc.
• Nā mea inu kō: Soda, wai huaʻai, mea inu ikaika, waiu ʻono, inu kope ʻono, etc.

ʻOiai ʻo ka ʻoliʻoli ʻana i kahi meaʻai punahele a inu paha i kēlā me kēia manawa ʻaʻole ia e keakea i kāu pahuhopu hoʻemi kaumaha, e hoʻoponopono mau ʻoe.

No ka laʻana, inā loaʻa iā ʻoe ka maʻa o ka ʻai ʻana i ka ice cream i kēlā me kēia pō ma hope o ka ʻaina awakea, e hoʻemi i kāu ʻai ʻana i hoʻokahi lawelawe ʻana i ka ice cream hoʻokahi a ʻelua paha o ka pule.

ʻO ka hoʻohaʻahaʻa ʻana i nā maʻamau e keʻakeʻa ana i ka pohō kaumaha hiki ke lawe i ka manawa, akā pono ia e hoʻokō i kāu mau pahuhopu olakino.

hōʻuluʻulu manaʻo Pono e kaupalena ʻia ka meaʻai wikiwiki, nā ʻakika i hoʻomaʻemaʻe ʻia a me nā kō i hoʻohui ʻia i ka wā e hahai ai i kahi meaʻai momona no ka pohō kaumaha.

Laʻana 1 Week Meaʻai Plan

Eia ka papa kuhikuhi hoʻokahi pule he 1 calories.

Hiki ke hoʻololi ʻia nā meaʻai e like me nā mea ʻono a pau, me nā mea ʻai meaʻai a me nā poʻe e ʻai ʻole i ka gluten.

ʻO kēia mau meaʻai ma kahi o 500 calories kēlā me kēia (8):

ka Poakahi

ʻAi kakahiaka - Huamoa a me ka ʻAvocado Toast

• Nā hua 2
• 1 ʻāpana o ka palaoa ʻo Ezekiela
• 1/2 avocado

ʻAina awakea – Moʻa Moʻa

• 2 kīʻaha (40 grams) spinach
• 4 auneke (112 kalama) moa moa
• 1/2 kīʻaha (120 grams) pīkī
• 1/2 kīʻaha (25 grams) kāloti ʻoki ʻia
• 1 auneke (28 grams) kao kao
• ʻO ka vīnega Balsamic

ʻO ka ʻaina ahiahi - cod me ka quinoa a me ka broccoli

• 5 auneke (140 grams) i kālua ʻia
• 1 punetune (15 ml) aila ʻoliva
• 3/4 kīʻaha (138 grams) quinoa
• 2 kīʻaha (176 grams) broccoli i kālua ʻia

ka Poalua

ʻAina kakahiaka – kīʻaha yogurt olaola

• 1 kīʻaha (245 grams) yogurt maʻemaʻe ikaika
• 1 kīʻaha (123 grams) raspberries
• 2 punetune (28 grams) ʻokiʻoki ʻia nā ʻalemona
• 2 punetune (28 grams) hua chia
• 1 punetune (14 grams) ka niu momona ʻole

ʻAina awakea - ʻOpiʻi Mozzarella

• 2 auneke (46 kalama) mozzarella hou
• 1 kīʻaha (140 grams) ʻulaʻula pepa
• 2 ʻāpana ʻōmato
• 1 punetune (15 grams) pesto
• 1 puʻupuʻu liʻiliʻi o ka palaoa piha

ʻAina ahiahi - Salmon me nā mea kanu

• 1 ʻuala liʻiliʻi (60 grams)
• 1 teaspoon (5 grams) pata
• 4 auneke (112 grams) salmon hihiu
• 1 kīʻaha (88 grams) ʻo Brussels sprouts

Wednesday

ʻAina kakahiaka - Oatmeal

• 1 kīʻaha (81 kalama) palaoa oat i hoʻomoʻa ʻia i 1 kīʻaha (240 ml) waiu ʻalemona ʻole.
• 1 kīʻaha (62 grams) ʻokiʻoki ʻia ka ʻāpala
• 1/2 teaspoon kinamona
• 2 punetēpō (32 grams) ka wai pīkī maoli

ʻO ka ʻaina awakea - ʻO ka lau a me ka hummus roll

• 1 envelope liʻiliʻi o nā huaʻai piha
• 2 punetune (32 grams) hummus
• 1/2 avocado
• 2 ʻāpana ʻōmato
• 1 kīʻaha (20 grams) arugula hou
• 1 auneke (28 grams) ka paʻakai Muenster

ʻAina ahiahi – Chili

• 3 auneke (84 grams) ʻo ka turkey lepo
• 1/2 kīʻaha (120 grams) ʻeleʻele pīni
• 1/2 kīʻaha (120 grams) ʻulaʻula
• 1 kīʻaha (224 grams) nā tōmato i ʻoki ʻia

Thursday

ʻAina kakahiaka - ʻO ka pīkī pīkī a me ka maiʻa ʻai me nā hua manu

• 2 hua palai
• 1 ʻāpana o ka palaoa ʻo Ezekiela
• 2 punetēpō (32 grams) ka wai pīkī maoli
• 1/2 ʻoki maiʻa

ʻAina awakea - Sushi ma ka hele

• 1 ʻōwili kukama a me ka sushi avocado i hana ʻia me ka laiki ʻeleʻele
• 1 ʻōwili meaʻai me ka laiki ʻeleʻele
• 2 ʻāpana salmon sashimi a me ka salakeke ʻōmaʻomaʻo

ʻAina ahiahi – Burger Bean ʻEleʻele

• 1 kīʻaha (240 grams) ʻeleʻele pīni
• ʻOihana 1
• ʻoki ʻokiʻoki
• Kāleka ʻokiʻoki
• 1 punetune (14 grams) palaoa
• 2 kīʻaha (20 grams) hui ʻia nā mea kanu ʻōmaʻomaʻo
• 1 auneke (28 grams) ka paʻakai feta

Friday

ʻAi kakahiaka – ʻAi kakahiaka

• 1 puna o ka pauka protein pea
• 1 kīʻaha (151 grams) ʻeleʻele maloʻo
• 1 kīʻaha (240 ml) waiu niu
• 1 punetune (16 grams) ka pata cashew
• 1 punetune (14 grams) hua hemp

ʻO ka ʻaina awakea – Kale Salade me ka moa i hoʻomoʻa ʻia

• 2 kīʻaha (40 grams) kale
• 4 auneke (112 kalama) moa moa
• 1/2 kīʻaha (120 grams) lentils
• 1/2 kīʻaha (25 grams) kāloti ʻoki ʻia
• 1 kīʻaha (139 grams) nā tōmato cherry
• 1 auneke (28 grams) kao kao
• ʻO ka vīnega Balsamic

ʻAina ahiahi – Shrimp Fajitas

• 4 auneke (112 grams) ʻoʻoʻa ʻala
• 2 kīʻaha (278 grams) ʻonika a me nā pepa i hoʻomoʻa ʻia i 1 punetēpē (15 ml) ʻaila ʻoliva.
• 2 tortilla kulina liʻiliʻi
• 1 punetune momona momona
• 1 auneke (28 grams) ka paʻakai paʻi

Poaono

ʻAina kakahiaka - Oatmeal

• 1 kīʻaha (81 kalama) palaoa oat i hoʻomoʻa ʻia i 1 kīʻaha (240 ml) waiu ʻalemona ʻole.
• 1 kīʻaha (123 grams) blueberries
• 1/2 teaspoon kinamona
• 2 punetune (32 grams) ka wai ʻalemona maoli

ʻAina awakea - Tuna Salad

• 5 auneke (140 grams) ka tuna hiki
• 1 punetune (16 grams) mayo
• Kāleka kuʻi
• 2 kīʻaha (40 grams) hui ʻia nā mea kanu ʻōmaʻomaʻo
• 1/4 ʻoki ʻokiʻoki i ka avocado
• 1/2 kīʻaha (31 grams) ʻokiʻoki ʻia ka ʻāpala ʻōmaʻomaʻo

ʻAina ahiahi - Moʻa Me nā Huaʻai

• 5 auneke (120 grams) moa moa
• 1 kīʻaha (205 grams) ʻala ʻala i kālua ʻia i loko o 1 punetēpē (15 ml) ʻaila ʻoliva
• 2 kīʻaha (176 grams) broccoli i kālua ʻia

Sunday

ʻAi kakahiaka – Omelet

• Nā hua 2
• 1 auneke (28 grams) cheese cheddar
• 1 kīʻaha (20 grams) spinach i hoʻomoʻa ʻia i 1 punetēpē (15 ml) ʻaila niu
• 1 kīʻaha (205 grams) sautéed ʻuala

ʻAina awakea - Chipotle e hele

• 1 kīʻaha chipotle burrito i hana ʻia me ka letus romaine, ka moa Barbacoa, ka laiki ʻulaʻula, 1/2 ʻāpana o ka guacamole a me ka salsa hou.

ʻAina ahiahi - Pesto a me Bean Pasta

• 1 kīʻaha (140 grams) pāpaʻi laiki ʻeleʻele a i ʻole pasta palaoa holoʻokoʻa
• 1 punetune (14 grams) pesto
• 1/4 kīʻaha (60 grams) cannellini beans
• 1 kīʻaha (20 grams) spinach
• 1 kīʻaha (139 grams) nā tōmato cherry
• 1 punetune (5 grams) grated parmesan

E like me kāu e ʻike ai, ʻaʻole pono e hoʻoluhi ka ʻai ʻana i ke olakino.

Eia kekahi, ʻoiai ʻo ka kuke ʻana a me ka hoʻopaʻa ʻana i nā meaʻai ma ka home ka mea nui, nui nā koho olakino no nā meaʻai lawe.

Inā ʻike ʻoe e ʻai ana ʻoe i waho, e nānā i ka papa kuhikuhi ma mua a koho i kahi koho ʻono a momona.

Ma kēia ala, e liʻiliʻi paha ʻoe e hana i kahi koho meaʻai maikaʻi ʻole i ka minuke hope loa.

hōʻuluʻulu manaʻo Pono ka meaʻai 1500 calorie e kiʻekiʻe i nā hua hou, protein a me ka fiber. ʻOiai ʻoi aku ka maikaʻi o ka hoʻomākaukau ʻana i nā meaʻai ma ka home, hiki ke hana i nā koho olakino i ka wā e ʻai ai i waho ma ka nīnau mua ʻana i ka papa kuhikuhi.

Nā Manaʻo kōkua no ka hoʻemi ʻana i ke kaumaha

ʻOiai ʻo ka hoʻopaʻa ʻana i ka meaʻai 1-calorie hiki ke alakaʻi i ka pohō kaumaha, aia kekahi mau ala ʻē aʻe e hōʻoia ai e hoʻokō ʻoe i kāu mau pahuhopu hoʻemi i ke ala olakino a hoʻomau.

E makaʻala i kāu ʻai ʻana i ka calorie

ʻOiai manaʻo paha ʻoe e ʻai ana ʻoe i ka liʻiliʻi, he mea maʻamau ke hoʻohaʻahaʻa i ka nui o ka meaʻai āu e ʻai nei (9).

ʻO kahi ala maʻalahi e hōʻoiaʻiʻo e noho ana ʻoe ma lalo o kāu pono calorie ʻo ia ka hoʻohana ʻana i kahi diary meaʻai a i ʻole ka polokalamu huli kalo.

ʻO ka hoʻopaʻa ʻana i nā meaʻai, nā meaʻai a me nā mea inu a me nā calorie i loko o lākou e hiki ke kōkua iā ʻoe e noho ma ke ala a hoʻemi i ka manawa o ka hoʻohaʻahaʻa ʻana i kāu ʻai calorie.

ʻOiai he mea pono ka nānā ʻana i ka meaʻai i ka wā e hoʻolālā ai i ka ʻai mua, hiki iā ia ke hana i kahi pilina maikaʻi ʻole me ka meaʻai no kekahi poʻe.

ʻO ka nānā ʻana i ka mālama ʻana i ka ʻāpana, ka ʻai ʻana i nā meaʻai holoʻokoʻa, ka ʻai ʻana i ke olakino, a me ka lawa ʻana o ka hoʻoikaika kino, ʻo ia nā ala maikaʻi e lilo ai ke kaumaha i ka wā lōʻihi (10, 11).

E ʻai i nā meaʻai holoʻokoʻa

Pono ka hoʻolālā meaʻai olakino a pau i nā meaʻai maoli.

ʻO nā meaʻai a me nā mea inu i hana ʻia, e like me ka meaʻai wikiwiki, ka lole, nā meaʻai i kālua ʻia, ka berena keʻokeʻo a me ka soda, ʻaʻole maikaʻi a kōkua nui i ka maʻi maʻi obesity (12).

ʻOiai ʻo nā meaʻai i hoʻoponopono ʻia a me nā meaʻai momona liʻiliʻi a me nā meaʻai e like paha me kahi koho akamai no ka hoʻemi ʻana i ke kaumaha, loaʻa pinepine kēia mau meaʻai i nā meaʻai e like me ke kō i hoʻohui ʻia e hiki ke kōkua i ka ʻāʻī a me ka piʻi kaumaha. (13).

ʻO nā meaʻai holoʻokoʻa e like me nā huaʻai, nā huaʻai, nā iʻa, nā hua manu, nā moa, nā nati a me nā ʻanoʻano i piha i nā meaʻai a ʻoi aku ka piha ma mua o nā meaʻai i hana ʻia.

ʻO ka hoʻokumu ʻana i kāu mau meaʻai ma nā meaʻai holoʻokoʻa hoʻokahi meaʻai ʻo ia kekahi o nā ala maikaʻi loa e hāpai ai i ka hoʻemi mau ʻana o ke kaumaha a i ʻole mālama i ke kaumaha olakino.

E hooikaika hou

ʻOiai hiki ke lilo i ke kaumaha ma ke ʻoki wale ʻana i nā calorie, ʻo ka hoʻohui ʻana i ka hoʻoikaika kino i kāu hana maʻamau ʻaʻole ia e hoʻoikaika wale i ke kaumaha akā hoʻomaikaʻi pū i ke olakino holoʻokoʻa.

ʻO ka hoʻomaka ʻana i kahi papahana hoʻoikaika kino hou e like paha me kahi hana paʻakikī, akā ʻaʻole pono.

Inā ʻaʻole ʻoe i hoʻomaʻamaʻa ma mua, ʻo ka hele wāwae no ka hapalua hola ʻekolu manawa o ka pule ua lawa ia e hoʻoikaika ai i ka hoʻoikaika kino.

Ke loaʻa iā ʻoe ka ʻoi aku ka maikaʻi o ke kino, e hoʻohui i nā ʻano hoʻomaʻamaʻa a i ʻole nā ​​​​hana like ʻole e like me ke kaʻa paikikala, ka ʻauʻau, ka piʻi ʻana a i ʻole ka jogging.

Hiki i ka hoʻonui ʻana i ka hoʻoikaika kino ke hoʻomaikaʻi i kou ʻano a hōʻemi i kou pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes a me kekahi mau maʻi maʻi maʻi (14).

Mai hoʻokuʻu i kou kaumaha

ʻOiai ke ʻōlelo pinepine nei ka poʻe makemake lākou e lilo i ke kaumaha, manaʻo pinepine lākou i ka lilo ʻana o ke kaumaha.

Ke hoʻohana ʻoe i kahi hoʻolālā hoʻohaʻahaʻa paona olakino e pili ana i ka nui o ka hoʻoikaika kino, pono ʻoe e loaʻa ka nui o ka ʻiʻo.

ʻOiai ka hopena o kēia i ka emi ʻana o ke kaumaha, hoʻonui ʻia ka nui o ka ʻiʻo e kōkua i kou kino e puhi i ka momona (15).

Mai hilinaʻi liʻiliʻi ma ka pālākiō a e hoʻāʻo i nā ʻano hana like ʻole e nānā i ka nalowale o ka momona, e like me ke ana ʻana i kou ʻūhā, pūhaka, ʻōpū, umauma a me nā lima.

Hiki iā ia ke hōʻike iā ʻoe ʻoiai ke hōʻike nei ka unahi i ka emi ʻana o ke kaumaha, ke nalowale nei ʻoe i ka momona a loaʻa ka ʻiʻo.

hōʻuluʻulu manaʻo ʻO ka hoʻomaopopo ʻana i ka lawe ʻana i ka calorie, ka ʻai ʻana i nā meaʻai holoʻokoʻa, ka hoʻonui ʻana i ka hana kino, a me ka nānā ʻole ʻana i kou kaumaha he mau ala maʻalahi ia e hoʻokō ai i kāu mau pahuhopu hoʻemi kaumaha.

ʻO ka hopena hope loa

ʻO ka nui o ke kaumaha e pono ai ʻoe e lilo, pono e hoʻopau i nā calorie keu a hoʻonui i ka hana kino.

ʻO kaʻai calorie 1 e hoʻokō i nā pono o nā poʻe he nui e makemake e lilo i ka momona a hoʻomaikaʻi i ko lākou olakino. E like me nā meaʻai olakino, pono e hoʻokomo i ka hapa nui o nā meaʻai i hoʻopau ʻole ʻia.

ʻO ka ʻoki ʻana i nā calorie keu a me ka hoʻohana ʻana i kekahi mau ʻōlelo aʻoaʻo maʻalahi i kēia ʻatikala hiki ke kōkua iā ʻoe e kūleʻa i kāu huakaʻi hoʻemi kaumaha.