Ua'ōleloʻia ka nui o nā meaʻaiʻai e helu i kēlā me kēia lā i ka nui o nā calorie iʻai. Mahalo i kēia e hiki iāʻoe ke nānā a mālama i kou kaumaha. Ua hoʻolālāʻia ka helu i nā kālepa i kēlā lā i kēia lā, no ka wahine, mai ka 2100 a hiki i 3000 kcal, a no nā kāne mai 2600 a 3200 kcal. Akā, no ka helu pololeiʻana, hiki iāʻoe ke hoʻohana i nā kumuhana kūikawā e kōkua iāʻoe e helu i ka helu i makemakeʻia o nā calories kūikawā iāʻoe:
ʻO ke kumuhanaʻo Harris-Benedict
Women: 655.1 + 9.6 x M + 1.85 x P - 4.68 x G.
Men: 66.47 + 13.75 x M + 5.0 x P - 6.74 x G, kahi:
M - ke kaumaha kaumaha (kg); P - piʻi (cm); ʻO G-makahiki (mau makahiki).
ʻO ka'ōleloʻo Mifflin-San Jerura
Nā wāhine:
10 w ke kaumaha (ke kilo) + 6.25 x kekona (cm) - 5 x makahiki (mau makahiki) - 161
Nā kāne:
10 w ke kaumaha (ke kilo) + 6.25 x kekona (cm) - 5 x makahiki (mau makahiki) + 5
He maikaʻi ke koho i ka lua o ka koho, no ka mea, heʻoi aku ka hou aku a he mea kōkua e noʻonoʻo i nā mea he nui.
ʻO ka helu o nā calorie no ka poho kaumaha
He nui nā wahine, i mea e hoʻokuʻu ai i nā paona hou, ua makaukau eʻoki i ke kalo i ke 2 aʻoi aʻe paha. ʻAʻole pololei kēia, no ka mea,ʻo ka mea liʻiliʻi, no ka hana maʻamau o ke kino, he 1200 kcal. ʻO ka helu o nā calorie e lilo i ke kaumaha he pono, e hoʻonui mālie. ʻO ka mua, e ho'ēmi i ka 10%, ināʻaʻohe hopena, a laila e 10%'ē aʻe,ʻo ka mea nuiʻaʻole e hele ma mua o ka palena iki.
Ka papahana calorie no kekahi mau huahana:
ʻO kaʻai ma ka helu o nā calories
Hoʻohālikelike i ka papa inoa o ka papa inoa o kēlā me kēia lā e hiki ai iāʻoe ke hoʻokuʻu i nā paona hou.
- ʻO ka kakahiaka kakahiaka. ʻO ka mea maʻamau no kahiʻaina kakahiakaʻo ka paila porua iʻaila i ka wai. Hiki i nā'ōpona'okōpika ke hoʻomaha i ke kino no ka manawa lōʻihi. No ka hoʻololiʻana i ke kīʻaha, hiki iāʻoe ke hoʻohui i kāu hua punahele a hua paha.
- ʻO kaʻaina awakea. E ho'āʻo e hōʻoia i ka pihaʻana i kēiaʻai aʻo ka papa mua a me ka lua hoʻi. Ma kaʻaina awakea ma kāu pila he pono nā protein a me nā'ōpona.
- Eʻai. I ke ahiahi, maikaʻi kaʻaiʻana i kekahi mea mālamalama, e like paha me kahi hua salamā. Ināʻaʻole lawa kēia mea iāʻoe, a laila e hoʻonui i ka iʻa a me ka umauma moa.
Hiki iā ia keʻalo i ka kaumaha, akā i ka manawa like, e loaʻa ka nui o nā calories no ka hana maʻamau.