Ehia mau calories e puhi ʻia i kēlā me kēia lā

ʻO ka ʻike i ka nui o nā calorie i puhi ʻia i kēlā me kēia lā ʻo ka maʻamau o kekahi o nā nā nīnau hou loa ke manaʻo nei mākou e pili ana i ka make ʻana, ka lilo ʻana o ke kaumaha a i ʻole ka hoihoi wale ʻana paha.

Kēlā me kēia kanaka a nā lilo calories like ʻoleEia nō naʻe, ʻaʻa ka poʻe loea e laulaha ma muli o kēlā me kēia hihia, ke kāne, ka makahiki, ke kino a me ke kūlana nutritional.

Kalepona Pono lākou e hiki ke hoʻokō i ko mākou lā i kēia lā me ka ʻole o ka nāwaliwaliʻO lākou ka ikehu o ke kino a he mea pono a koʻikoʻi loa, e makaʻala wale mākou i nā meaʻai e kiʻi ai iā lākou a pehea e hui maikaʻi ai i nā meaʻai.

Kanaka e ʻai iʻa ana

ʻO lākou ka mea e mālama i ko mākou kino i ke ʻano a me nā mea e kōkua iā mākou e hoʻokō i kā mākou hana āpau. ʻO ka nui o nā calorie e pili ana i nā kumu he nui:

  • Makahiki.
  • Hoohanau.
  • Ke aniau o kahi a mākou e noho ai.
  • ʻO ka papaʻai a mākou e lawe mau ai.
  • Hana mākou i ka hoʻoikaika kino kino i kēlā me kēia lā.

I ka hihia o ka hoʻoikaika kino a hoʻoikaika kino paha, he waiwai ia o ke koʻikoʻi nui e hiki ai ke ʻike i ke kiʻi a mākou e pono ai i kēlā me kēia lā. No ka mea hiki iā ia ke hōʻike ma waena o 15% a i ʻole 30% o ka nui o ka lilo o ka ikehu.

ʻAʻole ia ka nui like o ka lilo ʻana o kahi kamaʻāina maʻamau ma ke ʻano he ʻaʻaleʻa ʻoihana, a me kā lākou helu calorie o kēlā me kēia lā. He ʻokoʻa loa ka ikehu i hoʻopau ʻia, no ka mea hiki ke hoʻonui ʻia a 50% o ke kumukūʻai.

ʻO ka lilo o ka calorie i ka ikehu

Eia mākou e wehewehe ai he aha nā lilo ikehu o kahi kanaka makua, hana ʻia kekahi mau helu maʻalahi e ʻike i nā kalori e pono ai ʻoe e kiʻi mai ka meaʻai e hālāwai me kāu mau pono āpau.

Inā ʻoe e ʻimi nei e lilo i kaupaona, nui kēia ʻike No ka mea ma kēlā ala e ʻike ai ʻoe mai kahi kiʻi āu e noho ai i kou kaupaona a he aha ka palena āu e ʻole ai e ʻoi.

Hāʻawi mākou iā ʻoe i kekahi mau laʻana, e noʻonoʻo ana i ka makahiki, ke kaumaha o ke kino a me ke ʻano o ke kino, a me ka nui o nā mākala e hoʻopau i ka ikehu i nā manawa āpau. ʻLelo mākou iā ʻoe i nā ʻano makemakika āu e pono ai e hāhai:

Kumumea makahiki

  • E piʻi i 18 makahiki: 17,3 x kino kaupaona i nā kilo + 651
  • De 19 a hiki i nā makahiki 30: 15,3 x kino kaupaona i nā kilo + 679
  • De 31 a hiki i nā makahiki 60: 11,6 x kaupaona i nā kilokika + 879
  • Ma mua o 60 mau makahiki: 13,5 x kino kaupaona i nā kilo + 487

ʻO kahi laʻana, he kanaka o 30 mau makahiki a me 70 kilos o ke kaupaona: 15,3 x 70 + 679 = 1743 mau calorie ka lilo o kēlā me kēia lā.

Ma ka ʻaoʻao ʻē aʻe, aia kekahi ʻano hana i kūpono no ka loaʻa ʻana o ka pālāki i hiki ai iā ia ke oscillate. Puhi ke kanaka makua ma waena o 28 a 32 mau calories i kēlā me kēia kilo, ma ke kaupaona. I kēia hihia, ʻo ke kanaka kaupaona he 70 kilo, pono e helu:

70 x 28 calories = 1960; a me 70 x 32 kalepona = 2240.No laila e neʻe kēia kanaka ma waena o kēlā mau waiwai ʻelua e noho i kou kaupaona olakino.

Hoʻohana pilikino

He mea ʻoiaʻiʻo e noʻonoʻo ai i mea e hilinaʻi ai nā lilo ikehu. ʻO nā hana āpau a mākou e hana ai i kēlā me kēia lā kuni i nā calories, hoʻolilo kekahi i ka mea ʻoi aku a ʻoi aku ka liʻiliʻi o kekahi, ʻoiai mākou e hiamoe nei ke nalowale nei mākou a me ka ikehu.

Kekahi palaki i ko mākou mau niho, kūlou no kekahi mea, piʻi i ke alapiʻi, inu wai, hele wāwae a ma luna aʻe o nā hana haʻuki e koi ai i nā calorie no ka hana e mālama ʻia. Hoʻonui kēia i ka uku, no ka mea hoʻonui nā hana āpau.

ʻO ka maikaʻi o ka hana ʻana i nā haʻuki kūpaʻa ka hoʻohui ʻia o nā calorie i ka basal metabolism a kōkua iā mākou e lilo i ka paona. Maʻaneʻi mākou e haʻi iā ʻoe i ka nui o nā nalo e lilo i kēlā me kēia haʻuki.

  • Hana māmā: e hele wāwae, kolepa, ʻōlani a lawaiʻa paha. I kēlā me kēia minuke hiki iā mākou ke lilo ma waena o 1,5 a me 5 mau calorie.
  • Hana kūpono: kinipōpō hīnaʻi, holo paikikala, hulahula. Puhi lākou ma waena o 3,5 a me 7,4 calories i kēlā me kēia minuke.
  • Pae ikaika: heʻe wai, ʻumi, jogging, rollerblading. I kēlā me kēia minuke hiki iā mākou ke puhi ma waena o 5,5 a 9,9 calories i kēlā me kēia minuke.
  • Nā hana ikaika loa: soccer, basketball, boxing, ʻauʻau a i ʻole ka pā. I kēia mau haʻuki e lilo ana mākou ma waena o 7,5 a me 12,4 calories i kēlā me kēia minuke.
  • Nā haʻuki ikaika loa a mau: pāʻani i ka palaʻai a holo paha i ka wikiwiki mau. Kūpono no ka lilo ʻana o ke kaupaona no ka mea kuni mākou ma waena o 10 calories i kēlā me kēia minuke.

ka e loli ka nui o nā calories a kaukaʻi ʻia e kaukaʻi, ʻAʻole like ka lilo ma kāu kaupaona kūpono e like me ka mea ma kaona momona a momona paha. Hoʻomaʻamaʻa ka poʻe Obese i nā mea ʻoi aku ka nui o ka calorie, a ke hilinaʻi nei i ka makahiki, ke kāne a ka mea ʻaleʻale a me ke aniau e hoʻomaʻamaʻa ai ka hoʻoikaika kino.

Hiki iā mākou ke kiʻi i kahi manaʻo paʻakikī o ka nui o kā mākou lilo i kēlā me kēia lā, mahalo i nā formula a ke helu nei i nā minuke o ka hoʻoikaika kino mākou.

I kēia lā he mea maikaʻi kā mākou i nā makahiki i hala aku nei, no ka mea aia ka ʻenehana ma kā mākou ʻaoʻao a nui nā hāmeʻa e kōkua iā mākou e helu. ka mamao a mākou i hana ai, ka ikaika a me ka wikiwiki.

Nānā ʻole i nā mea āu e pono ai no ke olakino, inā e lilo ke kaupaona a loaʻa paha, i kēia manawa e noʻonoʻo pono ʻoe e ʻike i ka nui o nā calori e pono ai.

Eia naʻe, kēia ʻike ʻaʻole e hoʻokuʻu ʻia i ke kanaka mai ka pale ʻana i nā pilina āpau me kahi nutristist, mea nui e hele i kahi loea inā ʻo ka mea a mākou e ʻimi nei he mea kikoʻī ʻoiai ʻo ia ke kanaka kūpono e alakaʻi iā mākou i kā mākou kaʻina hana o ka mālama ʻana, ka pohō kaumaha a i ʻole ke ʻimi nei mākou e loaʻa kaupaona.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia.

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.