No nā kāne
3K 0 27.03.2019 (hoʻoponopono hou: 02.07.2019)
I loko o kēia ʻatikala, e kālailai mākou i nā lula olakino maʻamau no ka loaʻa kālā nui no nā kāne ectomorphic, a hāʻawi hoʻi i kahi papaʻai i hoʻomākaukau ʻia i kēlā me kēia pule i hiki iā ʻoe ke loli maʻalahi iā ʻoe iho.
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).
- 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, pearl barley), pasta durum palaoa, ʻuala, a me ka palaoa palaoa holoʻokoʻa. Simple (kō, fructose) pono moʻohelu kālā no ʻaʻole ma mua o 20% o ka huina o ka loaʻa o ka carbohydrate.
- ʻO nā kumu nui o ka protein ka moa, ka pelehū, ka ʻiʻo, ka iʻa (keʻokeʻo a me ka ʻulaʻula), nā hua manu, ka tī 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.
Mākaukau mākaukau no ka pule
Ua koho mākou i ka papaʻai ma lalo no kahi kāne me ke kiʻekiʻe o 180 cm, ke kaumaha o 65 kg a me kahi makahiki o 20. Me ka hoʻohana ʻana i kahi hana kūikawā, loaʻa mākou i kāna koi calorie kumu e mālama ai i kāna kaumaha o kēia wā - 2600 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 15% mai ka luna a loaʻa iā mākou ka helu a mākou e pono ai - 3000 (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 BZhU e like me kēia: 20-25-55, ʻo ia hoʻi, 20% o nā calorie āpau e lilo i proteins, 25% - nā momona a me 55% - nā waʻihā. I nā helu, i kēia hihia, like ke ʻano o kēia: ma kahi o 150 gram o ka protein, 85 gram o ka momona, 400 gram o nā huaʻaleʻale.
Hoʻohana wale mākou i nā pā maʻamau a maʻalahi hoʻi e 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 | Hoʻomoʻa ʻia ka pala pala pala 150 g *, omelet o nā hua he 3, 100 ml o ka waiū a me nā mea kanu | 41 | 24,8 | 108,7 | 822 |
| Mea ʻai māmā mua | Kefir 250 g, kokoleka pouli 50 g | 10,5 | 23 | 38 | 401 |
| ʻAina ʻaina awakea | Hoʻopiha i ka moa moa 150 g, laiki i hoʻolapalapa ʻia 100 g, 2 kukama | 46,6 | 8,3 | 82,8 | 592,3 |
| ʻAi māmā lua | 2 maiʻa a me 2 mau meli unsweetened | 4,2 | 2,2 | 71,1 | 321 |
| ʻAina ʻaina awakea | Lean beef steak 100 g, paila palaoa 150 g, kukama, kōmato a me ka salakeke pepa i kāhiko ʻia me ka aila ʻoliva, 100 g | 44,3 | 26,9 | 110,2 | 860,1 |
| Huina: | 146,6 | 85,2 | 410,8 | 2996,4 | |
| Pōʻalua | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka oatmeal mahu 150 g, tī tī 2% momona 200 g | 51,9 | 12,7 | 104,1 | 738,3 |
| 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 iʻa keʻokeʻo 200 g, kaʻuala i hoʻolapalapa ʻia 500 g | 40,8 | 3,8 | 81,5 | 523,4 |
| ʻAi māmā lua | ʻO ka salakea hua me ka waiū kirī kawa, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| ʻAina ʻaina awakea | ʻO ka palaoa i hoʻomoʻa ʻia 150 g, ka laiki i hoʻolapalapa ʻia 150 g, ʻohi 100 g | 47,9 | 20,8 | 113,2 | 831,6 |
| Huina: | 156,6 | 85,8 | 399,1 | 2995 | |
| Pōʻakolu | |||||
| 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 | 77,8 | 893 |
| 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 | ʻO ka moa moa i kālua ʻia me nā mea kanu 100 g, laiki i hoʻolapalapa ʻia 150 g | 31,9 | 18,9 | 113 | 749,7 |
| ʻAi māmā lua | 2 maiʻa a me ka ʻalani | 3,9 | 1,2 | 50,1 | 226,8 |
| ʻAina ʻaina awakea | ʻO ka moa i hoʻowalewale ʻia me nā mea kanu 100 g, kaʻuala i kāhu ʻia 600 g | 33,9 | 21,3 | 98,8 | 722,5 |
| Huina: | 162,1 | 91,2 | 381,9 | 2996,8 | |
| Pōʻahā | |||||
| 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, 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 i ka salemona 200 g, hoʻomoʻa ʻia 500 mauʻu, kukama, kōmato a me ka salakeke pepa 100 g, i hoʻowali ʻia me ka aila ʻoliva. | 51,1 | 18,4 | 86,7 | 716,8 |
| ʻAi māmā lua | 2 maiʻa a me 2 mau meli unsweetened | 4,2 | 2,2 | 71,1 | 321 |
| ʻAina ʻaina awakea | Lean beef steak 200 g, laiki i hoʻolapalapa ʻia 100 g, 2 mau ʻōmato | 57,1 | 15,3 | 77,8 | 677,3 |
| Huina: | 150,6 | 84,8 | 409 | 3001,6 | |
| Pōʻalima | |||||
| 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 100 g | 36,9 | 18,3 | 112,9 | 763,9 |
| Mea ʻai māmā mua | Kefir 250 g, kokoleka pouli 50 g | 10,5 | 23 | 38 | 401 |
| ʻAina ʻaina awakea | Hoʻopiha ʻia ka moa turkey 200 g, paila palaoa 150 g, mau pi i hoʻopaʻa ʻia 50 g | 55,8 | 12 | 112,1 | 779,6 |
| ʻAi māmā lua | ʻO ka salakea hua me ka waiū kirī kawa, 200 g | 2,2 | 15,8 | 33,2 | 283,8 |
| ʻAina ʻaina awakea | ʻO ka palaoa i hoʻomoʻa ʻia 150 g, ʻo kaʻuala i hoʻolapalapa ʻia 600 g, 2 kukama | 49,8 | 19,9 | 97,8 | 769,5 |
| Huina: | 155,2 | 89 | 394 | 2997,8 | |
| Pōʻaono | |||||
| 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 | 34,5 | 108,1 | 1008,9 |
| 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 200 g, ʻuala i hoʻolapalapa ʻia 500 g, kukama a me ka sāmato salakeke i kāhinu ʻia me ka aila ʻoliva 100 g | 36,8 | 11,8 | 81,5 | 579,4 |
| ʻAi māmā lua | 2 maiʻa a me ka hapalua o ka hua waina | 4,4 | 1,4 | 55 | 250,2 |
| ʻAina ʻaina awakea | Hoʻomoʻa iʻa keʻokeʻo 200 g, paila palaoa 150 g, ʻohi kukama 50 g | 31,8 | 4,8 | 107,8 | 601,6 |
| Huina: | 153,3 | 81,2 | 415,5 | 3006 | |
| Lāpule | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | Hoʻomoʻa ʻia ka pala pala pala 150 g, 2 mau hua holoʻokoʻa | 31,6 | 15,8 | 107,7 | 699,4 |
| 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 | Pīpī pīpī 200 g, kālua i hoʻomoʻa ʻia 500 g, peʻa i hana ʻia 50 g | 49,9 | 27,6 | 81,5 | 774 |
| ʻAi māmā lua | 2 maiʻa a me ka ʻalani | 3,9 | 1,2 | 50,1 | 226,8 |
| ʻAina ʻaina awakea | ʻO ka moa moa i kohi ʻia 150 g, ka laiki i hoʻolapalapa ʻia 150 g, 2 mau ʻōmato | 40,3 | 29,8 | 117,5 | 899,4 |
| Huina: | 162,2 | 84,4 | 399 | 3004,4 | |
* 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 15% 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 pākīpika, nā protein a me nā kumuwaiwai momona mai ka paukū mua, e hoʻopau wale i ka 6 mau goma o ka momona, 2 mau kolamu o ka protein a me ka 1 gram momona ma kg o ke kaumaha o ke kino i kēlā me kēia lā.
