No nā kāne
1K 1 07.04.2019 (hoʻoponopono hou: 02.07.2019)
I loko o kēia ʻatikala, e kālailai mākou i nā lula olakino maʻamau no ka loaʻa nui o ka hopena me nā endomorphs, a hāʻawi hoʻi i kahi papaʻai hoʻomākaukau mākaukau i hiki iā ʻoe ke hoʻololi maʻalahi iā ʻoe iho.
ʻAʻole like me ectomorphs, loaʻa maʻalahi i nā endomorphs ke kaupaona. ʻO ka pilikia nui ma aneʻi e loaʻa ai ka liʻiliʻi i hiki ke hoʻāʻo, e hoʻāʻo e hoʻohui wale i ka nui o nā mākala.
Nā lulaʻai no ka loaʻa nui
- ʻO ka helu kūpono o nā meaʻai he 5-6 i kēlā me kēia lā. Hiki iā ʻoe ke ʻai i nā manawa he 3-4, akā e ʻoi aku ka paʻakikī o ka ʻai ʻana i ka nui o nā calories.
- Inā ʻaʻohe ou manawa kūpono e ʻai māmā ai i kahi meaʻai piha, e hoʻololi i kēia mau hana me nā meaʻai haʻuki - protein (protein) a me nā mea loaʻa (nā huaʻalea a me nā protein). Koho i kahi mea loaʻa wale me nā huehue paʻakikī i ka haku mele.
- Mai makaʻu e ʻai ma hope o 6 pm a hoʻokahi hola a ʻelua paha ma mua o ka hiamoe, he maʻamau kēia a palekana loa ia mai kahi manaʻo olakino. ʻO ka mea nui ka ʻoluʻolu āu e ʻike ai inā lohi ʻoe.
- E hoʻomanaʻo e inu i ka wai maʻemaʻe - ma ka liʻiliʻi 35 ml no kg o kou kaupaona.
- ʻO nā kumuwaiwai nui o nā huʻohina nā cereal (laiki, buckwheat, oatmeal, barley), pasta durum palaoa, a me ka palaoa palaoa holoʻokoʻa.
- He paʻakikī loa i nā endomorphs e loaʻa ka nui o nā mākala me ka loaʻa ʻole o ka momona. ʻO ia ke kumu e pono ai iā ʻoe e lawe i kahi ala kūpono i ka meaʻai. ʻO ka koi kō i kēlā me kēia lā ʻaʻole i ʻoi aku ma mua o 30 gram. E hoʻāʻo e hoʻopau loa i nā meaʻai momona me ka nui o ke kō a me nā trans trans mai kāu papaʻai. Mai ʻai nui i ka hua.
- ʻO nā kumu waiwai nui o ka protein ka moa, ka pelehū, ka ʻiʻo wīwī, ka iʻa (keʻokeʻo a me ka ʻulaʻula), nā hua manu, ka tī liʻiliʻi a me nā huahana waiū ʻē aʻe. Hōʻemi ka protein mai nā cereal a me nā legume i ka hoʻohui ʻia o ka amino acid.
- ʻO nā kumu o nā momona - nā aila mea kanu, nā nati, nā iʻa ʻaila (ʻulaʻula).
- Inā ʻaʻole ʻoe e kaupaona ana, e hoʻohui i 100 kcal i kēlā me kēia pule i kāu maʻamau (e pili ana i ka helu ʻana ma lalo) a ʻike ʻoe i nā loli ma nā unahi. ʻO ka helu ulu kūpono ma kahi o 0.5 kg i kēlā me kēia pule. Inā ʻike ʻoe ke loaʻa nei ka nui o ka momona nui loa, hoʻemi i ka nui o nā carbohydrates (nā mea maʻalahi maʻalahi). Hiki iā ʻoe ke hoʻohui i ka 2-3 cardio workout i kēlā me kēia pule no 20-30 mau minuke ma hope o ka ikaika.
Mākaukau mākaukau no ka pule
Ua koho mākou i ka papaʻai ma lalo no kahi endomorph kāne me ke kiʻekiʻe o 180 cm, ke kaumaha o 85 kg a me kahi makahiki o 20. Me ka hoʻohana ʻana i kahi hana kūikawā, loaʻa mākou i kāna koi calorie maʻamau e mālama i kāna kaumaha o kēia wā - 2900 kcal. No ka loaʻa ʻana o ke kaupaona, pono ʻoe i ke koena o nā calorie, ʻo ia hoʻi, ʻoi aku lākou ma mua o ka maʻamau. Hoʻohui mākou i 10% mai luna (ʻoi aku ka kūpono o ka hana ʻana i ke koena liʻiliʻi - ʻaʻohe pilikia o nā endomorph me ka hoʻopaʻa ʻana, akā maʻalahi ka kikokiko ʻana) a loaʻa iā mākou ka helu e pono ai - 3200 (poepoe). ʻO ia ka nui o nā calories āu e pono ai e ʻai i kēlā me kēia lā.
ʻO ka pakeneka kokoke loa no BJU e like me kēia: 25-25-50, ʻo ia hoʻi, 25% o nā calorie āpau e pono ai nā protein, 25% - nā momona a me 50% - nā haʻuki. I nā helu, i kēia hihia, like ke ʻano o kēia: ma kahi o 200 gram o ka protein, 90 gram o ka momona, 400 gram o nā huaʻaleʻale.
I ka papaʻaina, hoʻohana mākou i nā ipu maʻamau a maʻalahi hoʻi i ke kuke. Hiki iā ʻoe ke pani iā lākou me nā poʻe ʻē aʻe inā ʻike ʻoe i kā lākou haku ʻana a me ka ʻike kalori. ʻO ka hopena ka papaʻai aʻe:
| Pōʻakahi | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO Muesli (me ke kō ʻole) me ka waiū, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | Salmon hoʻopiha i ka pepa (hoʻomoʻa ʻia i ka umu) 200 g, hoʻomoʻa ʻia i ka ʻuala 500 g, kukama a me ka salakeke kōmato i kāhiko ʻia me ka aila ʻoliva, 100 g | 51,1 | 22,4 | 86,7 | 752,8 |
| ʻAi māmā lua | ʻO ka tī liʻiliʻi 2% momona 200 g me ka kirimona kawa, ʻaʻohe kō | 44 | 7 | 12 | 287 |
| ʻAina ʻaina awakea | Lean beef steak 200 g, ka laiki i hoʻolapalapa ʻia 120 g, 2 mau ʻōmato, kahi puna o ka ʻaila linseed | 56,1 | 28,3 | 89,8 | 838,3 |
| Huina: | 200,8 | 89,2 | 400,8 | 3209,2 | |
| Pōʻalua | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka palaoa paila 100 g *, ka palaoa palaoa 100 g, ka waiū 150 g | 45,9 | 37,3 | 119,9 | 998,9 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | Hoʻopiha ka moa moa 150 g, paila paila 150 g, kōmato hou | 43,8 | 12 | 116,1 | 747,6 |
| ʻAi māmā lua | ʻO ka tī liʻiliʻi 2% momona 200 g me ka kirimona kawa, ʻaʻohe kō | 44 | 7 | 12 | 287 |
| ʻAina ʻaina awakea | ʻO ka palaoa mīlū paʻi 150 g, kaʻuala i hoʻolapalapa ʻia 300 g, kukama hou | 42,8 | 21,9 | 48,9 | 563,9 |
| Huina: | 201,7 | 89,5 | 398,9 | 3207,9 | |
| Pōʻakolu | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo 250 g, ka palaoa palaoa 200 g, ka waiū 100 g | 66,5 | 30,5 | 108,1 | 972,9 |
| Mea ʻai māmā mua | Kefir 250 g, kahi hui ʻana o nā hua a me nā hua maloʻo 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| ʻAina ʻaina awakea | Hoʻomoʻa ʻia iʻa keʻokeʻo 300 g, ʻuala i hoʻolapalapa ʻia 500 g, kukama a me ka salato kōmato, i hoʻowali ʻia me ka aila ʻoliva 100 g | 55,4 | 12,8 | 81,5 | 662,8 |
| ʻAi māmā lua | Hoʻokahi maiʻa a me ka hapalua o ka hua waina | 4,4 | 1,4 | 40,3 | 191,4 |
| ʻAina ʻaina awakea | Hoʻomoʻa salmon 300 g, paila palaoa 150 g, ʻukama kukama 50 g | 59,8 | 16,8 | 107,8 | 821,6 |
| Huina: | 199,9 | 90,2 | 400,8 | 3214,6 | |
| Pōʻahā | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | Hoʻomoʻa ʻia ka pala pala pala 150 g, 3 mau hua holoʻokoʻa | 39,6 | 17,8 | 107,7 | 749,4 |
| Mea ʻai māmā mua | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| ʻAina ʻaina awakea | Kāleka pipi i hoʻomoʻa ʻia 250 g, ʻuala i hoʻomoʻa ʻia 500 g, peʻa i hoʻopaʻa ʻia 50 g | 65,9 | 32,6 | 81,5 | 883 |
| ʻAi māmā lua | Hoʻokahi maiʻa a me ka ʻalani | 3,7 | 1,1 | 43,7 | 199,5 |
| ʻAina ʻaina awakea | ʻO ka pākī kope 200 g, ka laiki i hoʻolapalapa ʻia 150 g, 2 mau ʻōmato a me kahi kukama | 52,3 | 29,8 | 121,5 | 963,4 |
| Huina: | 198 | 91,3 | 396,6 | 3200,1 | |
| Pōʻalima | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | Hoʻomoʻa ʻia ka pala pala pala 150 g, omelet mai nā hua 2, 100 ml o ka waiū a me nā mea kanu | 41 | 16,8 | 108,7 | 750 |
| Mea ʻai māmā mua | Kefir 250 g, kahi hui ʻana o nā hua a me nā hua maloʻo 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| ʻAina ʻaina awakea | Hoʻomoʻa ʻia ka pākeke 150 g, ka laiki i hoʻolapalapa ʻia 120 g, 2 kukama | 46,6 | 8,3 | 101,8 | 668,3 |
| ʻAi māmā lua | ʻO ka tī liʻiliʻi 2% momona 200 g me ka kirimona kawa, ʻaʻohe kō | 44 | 7 | 12 | 287 |
| ʻAina ʻaina awakea | ʻO ka steak beef steak 150 g, ʻūlū paʻi 150 g, kukama a me ka sāmato salakeke 100 g, i hoʻowali ʻia me ka aila ʻoliva | 55,3 | 26,9 | 110,2 | 904,1 |
| Huina: | 200,7 | 91,7 | 395,8 | 3211,3 | |
| Pōʻaono | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO Steamed oatmeal 120 g, tī tī 2% momona 200 g me ka kirimona kawa | 51,9 | 15,4 | 84,1 | 682,6 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | Hoʻomoʻa salmon 250 g, kaʻuala i hoʻolapalapa ʻia 500 g, salakeke o nā kukama a me nā ʻōmato, i hoʻowali ʻia me ka aila ʻoliva, 100 g | 56,8 | 27,7 | 88,5 | 830,5 |
| ʻAi māmā lua | Hoʻokahi maiʻa a me ka hapalua o ka hua waina | 4,4 | 1,4 | 40,3 | 191,4 |
| ʻAina ʻaina awakea | ʻO ka palaoa mīlū paʻi 250 g, ka laiki i hoʻolapalapa ʻia 100 g, kahi puna o ka ʻaila linseed | 62,9 | 32,8 | 85,2 | 887,6 |
| Huina: | 201,2 | 88,6 | 400,1 | 3202,6 | |
| Lāpule | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | 3 mau hua i hoʻolapalapa ʻia, ka palaoa palaoa 200 g, ka tī 100 g | 55,9 | 39,8 | 81,8 | 909 |
| Mea ʻai māmā mua | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| ʻAina ʻaina awakea | Hoʻopiha i ka moa moa me nā mea kanu 250 g, ka laiki i hoʻolapalapa ʻia 150 g, kukama a me ka salato kōmato, i hoʻowali ʻia me ka aila ʻoliva, 100 g | 51,9 | 18,9 | 127,5 | 887,7 |
| ʻAi māmā lua | Hoʻokahi maiʻa a me ka ʻalani | 3,7 | 1,1 | 43,7 | 199,5 |
| ʻAina ʻaina awakea | ʻO ka pākī māka 250 g, kālua i hoʻomoʻa ʻia 600 g, kukama hou | 52,9 | 21,3 | 101,8 | 810,5 |
| Huina: | 200,9 | 91,1 | 397 | 3211,5 | |
* nā kaupaona āpau no nā huahana maloʻo
Pehea e hoʻopilikino ai i ka papa kuhikuhi no ʻoe iho?
ʻO ka mea mua, pono ʻoe e helu i kāu lawe ʻana i ka calorie e kākoʻo i kou kaupaona. E hoʻohana, e laʻa me ka hoʻohālikelike ʻo Harris-Benedict. A laila hoʻohui i kahi 10% hou i ka helu hopena e loaʻa ai ka helu o nā calorie no ka loaʻa kālā.
A laila e hoʻoiho i kēia faila i loaʻa ka papaʻai ma luna. Pono ʻoe e hoʻoponopono i ka nui o nā kīʻaha BJU i nā pāʻina i mea e loaʻa ai ka nui o nā calories āu e makemake ai. Ua lawa ka hoʻololi ʻana i ka BZHU wale nō, ka helu calorie a me nā helu hope e helu maʻamau ʻia. Hiki iā ʻoe ke pani i nā pā iā lākou iho, a laila pono ʻoe e hoʻonohonoho lima i kā lākou hui no nā protein, nā momona a me nā kōpona.
Mana maʻalahi
Inā ʻaʻole ʻoe makemake e hana i nā helu helu paʻakikī, aia kahi ala maʻalahi. Hāʻawi ʻia i ka papa inoa o nā kumuwaiwai, nā polokina a me nā momona mai ka paukū mua, e hoʻopau wale ma ka liʻiliʻi he 4,5-5 mau koleka, 2-2,2 gram o ka protein a me 1 gram momona i kēlā me kēia kg o ke kaumaha o ke kino i kēlā me kēia lā.
