ʻai'ākau: pehea na calories oe pono no ka lā

He mea maopopo loa i kekahi mea ‰ mi kino, e makemake, e kali i kou calorieʻai ana. Ma ka lā o ka wahine kino e ole loaa emi malalo o kekahi tausani calories, a me na kanaka - hoʻokahi tausani, me nā haneri keuʻelua. Mau mea i ka "lower" holo 'awelika no ka poe i makemake e kiʻi pohaku uinihepa, o ka oi kilograms mau.

? Aie? Aiiie caloric kela la i keia kuhikuhi kahua paʻa ma lalo o kēia kali e leie aku oe, e lilo kaumaha koke i loko o ka pōkole manawa, akā, i kēia meaʻano nui ku pono i ka poho o ka wai a me ka Muscle'aʻaʻa no ka mea, i ke kino pio ia i loko o ka ikehu he nui ma mua o ka hoʻonui momona.

Eia hou, i ka 'ike no ke hele mai i loko o ka lā emi calories luna, lōʻihi-makahiki hoʻohana mea nā palapala i ke ola. Ua hiki aku i ka shortfall o ka mahuaola, hoʻoweliweli nā pōhaku i loko o ke au bladder a hoʻonāwaliwali i ka naau. Ka hōʻemiʻana calories emi ma mua o 800 calories i ka lā e loli ai i ka functioning o ka lolo a me ka hiki koke alakai i ka anorexia.

Ehia na calories oe Pono no lā no nā kānaka a me nā wāhine

E like me ka World Health Organization, he kanaka e hoopau ia i kela la me ka ai no ma kahi o elua a me ka hapalua tausani calories. I ka Ia manawa, no ka wahine i ka luna palena o elua tausani calories. He He ninau o ehia calories oe e pono ai no ka lā ma ka awelika, e malama i ka hale lio kaumaha.

I mau, i ke kino o ka pono no ka ua nui o calories aie i na mea he nui aʻe. Kēia makahiki, ke kaupaonaʻana, pūhaka nui a me ka, maoli ai, i ka nui o physical haʻawina.

E ho omaulia i ka hoʻomaʻamaʻa, pehea na calories oe pono no lā i loko o kēlā me kēia hihia, ia mea e pono e hoʻoponopono i kēia Puzzle. E i, e lawe i ka mooolelo a pau i ka assimilated me ka ai, a me ia i puhi aku ai. Kukakuka pu me ke kahuna lapaau e pono i ka mea e hoʻoponopono i kēia pilikia, a, e aʻo pehea e recalculate - nutritionist.

No ka wikiwiki, a Nohie i ka ho omaulia ana pehea na calories oe e pono ai no ka lā, loaʻa nō kūikawā papa. Ka mea, i? Ac? E poe akamai i, ka hahai ana i nā koi o ka FAO - International hui hoolaa i ka mahiai a me ka ai. Kekahi ke komo i kona mau makahiki, ma ke komohana, pūhaka anapuni a me physical haʻawina, e ho omaulia pehea na calories oe pono eʻai i loko o ka lā.

Aia o kekahi papa hana o ka helu ana i kela la calories.

1) Ma ka palapala huahelu i kou kaumaha. Kau 20% o ka mea, (e laʻa me, me ka kaumaha o 50 kg, ke koi helu mākou - 10).

2) A laila ia mea e pono ke lawe i ka mooolelo o ka physical haawe ana. E koho i kupono wahi a multiplies ka huahelu i loaa i loko o ka luna:

0.2 - ina oe i ka sedentary 'oihana;

0,3 - ina na wahi lulu hana a me ka meaʻuʻuku hele;

0,4 - ina kou lā hele lawe lima;

0.5 - me ka maʻamau hoounauna.

Ua kūpono loa e pākuʻi i ka mea i loaa ma ka paukū mua. No ka laʻana, ina mea liʻiliʻi oihana hana ana, no laila, 0.2 10 X = 2; 12 + 2 = 14.

3) Ka kūpono puu dala ua hoonuiia ma luna 10%, e ae i ka ikehu hokii o ka meaola i loko o ka kaʻaluna o ka ai 14 m 10% = 1.4.

4) hoʻohui i nā mea a pau i ka hopena, a hoonui ma 100: 10 + 14 + 1,4 = 25,4; 25,4H100 = 2540. 'O kēia ka mea i kela la calorieʻai ana.

5) I mea e lawe helu o ka makahiki-oi loa ina oe e ma ka makahiki o ka iwakalua, o kela mea keia 10 makahiki, ua unuhi i 10%. No kekahi laʻana, oe i 30 o kona mau makahiki, oiai ma ka 2540 - 10% = 2286.

Calories a me ka mahuaola

Good Calories lākou nei ka poʻe i i ke kino i keʻano o ka mahuaola, ʻaʻole wale nō paha pololi, me ia ia mea hiki ole ke hooponopono functioning o ke kino, i loli ai kuhikuhi i kaʻili, kui a me ka lauoho. Ke kanaka kino - he kupanaha hanaia'na o ka Mea kiekie, akā, ka mea, 'o ka hana mana, pono kela la i keia malama. Ke kumu o ke ola a me ka maikai ana o ka lā 'O ke kaulikeʻai.

Ma na manawa mākou e e ike i ko makou kino koi i loa kiʻekiʻe. E hoolako ia me nā mea a pau e pono ai ka mea pono functioning o nā kumu ma kekahi kela la i keia manawa e hana ai e pili ana i kanaono ka mahuaola. Ka mea, nā'amino nāʻakika, polyunsaturated momoma nāʻakika, macroelements (kalipuna, ka hao, phosphorus, iodine, potasiuma, makanekiuma, paʻakai, luaipele, chlorine), kumumea oihana mua (kiniki, manganese, keleawe, cobalt, selenium, molybdenum, fluorine, nikala, chromium , silikone, vanadium, titanium), e like me ka pōmaikaʻi me nā wikamina a me ka likeʻole i huiʻia (nā wikamina kekahi, D, e, F, C, B1, B2, B6, B12, H, PP, folicʻakika, lipoicʻakika, para-aminobenzoicʻakika, pantothenicʻakika, choline, rutin, inositol). Keʻai E hoi no lawa ka puluniu, i kokua hoopakele ia i ke kino o toxins, a hōʻoia pono pūnao. Pela, ua hiki ke olelo aku i kaʻai mea maikaʻi, i ka nui māhuaola inā loaʻa.

Lawe ia ka ai, ua e ole e hoʻopiha i ka'ōpū, akā, i lawe mālama o ka maʻamau functioning o ka naau, lolo, maka a me skeletal kahua. Penei, ina he ai he ka hailona no ka mahuaola, calories lako e ia, hiki ke kapaia maikai.