Pehea ka nui o nā mea kanu kalo i palekana, a he meaʻai ka meaʻai kalo i kēlā me kēia manawa no ka naloʻana i ke kaumaha?
Nā Huahana Kalolani no nā wāhine
Manaʻoʻia i ka manawa o ka kalo i nā lā a pau e piʻi ana i nā makahiki 2000-2500. ʻAʻole kēia ka manawa maʻamau. ʻO nā kumu o kēia kuhi o kēlā me kēia lā, heʻokoʻa loa ia, aʻo ka heluna o nā calorie e pono ai no kekahi kanaka i ka lā, pono e helu mauʻia. Ua kōkuaʻia kēia ma keʻano o Muffin-Geor, nona keʻano hoʻohālikelike:
- wahine: GS = 9.99 x kino (kg) + 6.25 x kekona - 4.92 x makahiki - 161.
Maʻaneʻi,ʻo GS ka mea i kapaʻiaʻo keʻano maʻamau. Hōʻikeʻia i ka nui o nā calo e pono ai ke kino o kekahi mea i hāʻawiʻia e mālama i kā lākou hana nui i kahi noho maluhia piha.
No kaʻikeʻana i ka mea e pono ai ka heluna o ka calorie no kekahi kanaka a puni ka lā, e hoʻonuiʻia ka helu i loaʻa o kāna hana (OO) ma kahi helu kaulike e hoʻolālā ai i kona kino kino - aʻo ia nā kumu ma lalo nei:
- 1,2 - i ka hana maʻamau (hāmeʻa:ʻaʻole);
- 1,375 - haʻawina haʻahaʻa (hoʻolālā: hoʻokahi pule -ʻaʻoleʻoi aku ma mua oʻekolu manawa);
- 1,555 -ʻoihana maʻamau (hāmeʻa: hoʻokahi hebedoma - a hiki iʻelima manawa);
- 1,725 -ʻoihana kiʻekiʻe loa (ka hoʻonaʻauao: i kēlā me kēia lā);
- 1.9 - ke kūlana kiʻekiʻe loa (nā poʻe loeaʻoihana a me nā kānaka me nāʻoihana kino kiʻekiʻe i ka hana).
ʻO ka helu i loaʻa ma muli o ka hoʻonuiʻiaʻana e hoʻoholo ai i kahi mea e pono ai ka calorie i kēlā lā kēia lā no kahi kanaka iʻole e loaʻa iā ia ka maikaʻi, aʻo kāna kaupaona he helu mau.
ʻO ka poʻe e ho'āʻo nei e lilo ka kaumaha i kaʻai kai haʻahaʻa, pono mākou e hoʻomanaʻo i kēia mau mea. No ka mālama ponoʻana i ke kaumaha o ka ola e hiki ai iāʻoe ke hoʻemi i ka helu o ka calorie i nā lā a 20%. Pehea e helu ai iā lākou? Pono pono e hoʻonui i ka helu o nā calories i'ōleloʻia no kēia kanaka e kahi helu 0.8.
Eia naʻe, i kekahi hihia, pono i kou kino ke loaʻa i kahi lā he 1200 calories. No laila -ʻaʻole e laweʻia e nā meaʻai kalo-haʻahaʻa a mai makaʻu i nā meaʻai kalo kalo.
Hiki i nā mea kalo ka nui me ka poho kaumaha?
ʻO kaʻai kai haʻahaʻa me ka meaʻaiʻole-calorieʻaʻole like. ʻO ka mea e makemake ana eʻae i ka kaumaha me ka pilikiaʻole i kona kino, pono e komo i loko o kānaʻai hoʻoluʻu kalo-nui ka calorie me nā momona maikaʻi a me nā'ōpelu. E loaʻa iā lākou i kahi liʻiliʻi. Eia kekahi mau huahana:
- Nūmu, nāʻanoʻano, pistachioʻaila, kahini. ʻO nā kumu kūlohelohe o nā protein i loaʻa nā momona i hoʻopihaʻoleʻia a no laila he mea kūpono loa ia no ka naʻau.
- ʻO Muesli. ʻO nā mea maikaʻi (ināʻaʻole lākou he kōpaʻa), akāʻoi aku ke kaumaha ma mua o nā meaʻai'ē aʻe. Hoʻokahi hoʻokahi kīʻaha muesli he 280 calories. Eʻai muesli i kahi liʻiliʻi loa, e like me ka heleʻana i ka waiū.
- Pane. Loaʻa i nā lālāʻelua a me ka laiki kaʻoi aku o nā calorie ma mua o ka paku a me nā kumu'ē aʻe o ka mākiko.
- ʻO ka hinuʻaila. ʻO kekahi o nā mea maikaʻi loa a ka Nature i hāʻawi mai ai iā mākou. Akā,ʻo kaʻaila he kumu momona, aʻo kēlā me kēia'āpana momona he 9 kcal. ʻO kēia keʻano he 1 punetēpu o kaʻailaʻaila he 150 kcal. No laila e hoʻohana ai i ka hoʻohaʻahaʻaʻana.
ʻO ka meaʻai kai haʻahaʻa
ʻO kahi hiʻohiʻona maikaʻi loa o kahi kalo-loloa a me ka momona momona e hiki ke lilo i porridge. Hāʻawi lākou i ke kino i ka mea i kapaʻia he mau'aleʻaleʻa pokole, a no ka manawa lōʻihi e mālama i kahi ikaika o ka mana ma ia mea. ʻO nā mea liʻiliʻi loa ka mea i hoʻopiliʻia i ka wai. No kaʻahaʻaina kai hoʻoluʻu: nā huapalapala o nā hua baʻa a me nā hua hou, i hoʻomaʻemaʻeʻia me ka waiūpū wale nō, koe,ʻo ka hopena maikaʻi paha.
Nā mea haʻahaʻa haʻahaʻa
No lākou mākou e hoʻokomo ai i ka kofe a me ka tile me ke kōʻole, i hāʻawiʻia iā mākou (pākahi) 0 kcal:
- 'ōmaʻomaʻo;
- keleʻeleʻele;
- Kapalapala Nescafe;
- kālepa espresso.
Ke kāhea nei mākou i nā wai hoʻokiʻekiʻe kiʻekiʻe,ʻaʻohe makemake i kā mākouʻai i mea pinepine e pau i kaʻai:
- koko (2 teaspoons o ka koko a me ka sugar i ke kīʻaha) - 187 kcal;
- kaheka beka (2 teaspoons o ka balekale a me ka sugar i ke kīʻaha) - 197 kcal.
Aia i loko o nā'ōpona'okōpika wikiwiki, kahi waihoʻia e like me nā mea momona ma nāʻaoʻao a me ka'ōpū.