Pono ka loaʻa ʻana o ka ʻiʻo i kahi ala kaulike e pili ana i ka meaʻai kūpono, ka hoʻomaʻamaʻa mau ʻana, a me ka hoʻomaha kūpono. He mea koʻikoʻi ka hoʻomaopopo ʻana pehea e helu ai i kāu mau meaʻai no ka ulu ʻana o ka ʻiʻo. Eia ke alakaʻi e kōkua iā ʻoe e hoʻoholo i ka nui kūpono o nā meaʻai āu e pono ai a me kekahi mau ʻōlelo aʻoaʻo meaʻai e kākoʻo i kāu huakaʻi kūkulu ʻiʻo.
Ka helu ʻana i ka ʻai meaʻai
No ka hoʻonui ʻana i ka loaʻa ʻana o ka ʻiʻo, pono ʻoe e ʻai i nā calorie hou aʻe ma mua o ka puhi ʻana, me ka nānā ʻana i nā macronutrients: protein, carbohydrates, a me nā momona. Eia pehea e helu ai i kāu pono o kēlā me kēia lā:
E hoʻoholo i kāu Basal Metabolic Rate (BMR):ʻO kāu BMR ka helu o nā calorie e pono ai kou kino i ka hoʻomaha. Hiki iā ʻoe ke hoʻohana i ka hoʻohālikelike Mifflin-St Jeor e hoʻohālikelike ai:
1. No nā kāne:BMR=10×kaumaha (kg)+6.25×kiʻekiʻe (cm)−5×makahiki (makahiki)+5
2. No nā wāhine:BMR=10×kaumaha (kg)+6.25×kiʻekiʻe (cm)−5×makahiki (makahiki)−161
E helu i kāu huina kālā o kēlā me kēia lā (TDEE):ʻO kāu moʻokāki TDEE no kāu pae hana. E hoʻonui i kāu BMR me kahi mea hana:
1. Noho noho (li'ili'i a ho'oikaika 'ole): BMR × 1.2
2.Lightly active (hoʻoikaika māmā / haʻuki 1-3 lā / pule): BMR × 1.375
3. ʻEleʻele ʻeleʻele (hoʻoikaika kino / haʻuki 3-5 lā / pule): BMR × 1.55
4. ʻeleu loa (hoʻoikaika ikaika/haʻuki 6-7 lā o ka pule): BMR × 1.725
5.Super active (hoʻoikaika ikaika loa / hana kino): BMR × 1.9
Hana i kahi Caloric Surplus:
No ka loaʻa ʻana o ka ʻiʻo, e ʻimi i kahi koena caloric ma kahi o 250-500 calories i kēlā me kēia lā. E hoʻohui i kēia koena i kāu TDEE.
Māhele Macronutrient:
1. Protein:E hoʻoholo i ka 1.6 a i ka 2.2 grams o ka protein no ka kilo o ke kaumaha o ke kino i kēlā me kēia lā. Pono ka protein no ka hoʻoponopono ʻana a me ka ulu ʻana o ka ʻiʻo.
2. Nā kalapona:E ʻai i ka 4-6 grams o nā kalapona i hoʻokahi kilokani o ke kaumaha o ke kino i kēlā me kēia lā. Hāʻawi nā Carbs i ka ikehu e pono ai no ka hoʻomaʻamaʻa ikaika.
3. Nā momona:E hōʻoia i ka 20-30% o kāu ʻai calorie i kēlā me kēia lā mai nā momona. He mea koʻikoʻi nā momona olakino no ka hana ʻana o ka hormone a me ke olakino holoʻokoʻa.
Laʻana Helu
E ʻōlelo kākou he kanaka 25 makahiki ʻoe, he 75 kg kou kaumaha, he 180 knm ke kiʻekiʻe, a he hana maʻalahi:
Helu BMR:
BMR=10×75+6.25×180−5×25+5=1775 calories/lā
Helu TDEE:
TDEE=1775×1.55=2751.25 calories/lā
Ke koena Caloric:
2751.25+250 (caloric koena)=3001.25 calories/lā
Māhele Macronutrient:
1. Protein: 75×2=150 grams / lā (600 calories)
2. Nā kalapona: 75×5=375 grams / lā (1500 calories)
3. Fats: 3001.25×0.25=750 calories / lā (83.3 grams / lā)
Nā Manaʻo Meaʻai
Nā Puna Protein:
1. Nā ʻiʻo wīwī:Ka umauma moa, ka pipi, ka pipi wiwi
2. Iʻa:Salmon, tuna, cod
3.Dairy:ʻO Greek yogurt, cottage cheese, waiū
4.Ma muli o nā mea kanu:Lentils, chickpeas, tofu, tempeh, quinoa
ʻO nā kumu kalapona:
1.Whole grains:ʻO ka laiki ʻulaʻula, ka quinoa, ka oats, ka palaoa palaoa holoʻokoʻa
2. Nā mea kanu:ʻuala, ʻuala, kulina
3. Nā hua:ʻO ka maiʻa, nā hua, nā ʻāpala, nā ʻalani
4. Legumes:Piʻi, lentils, pī
Nā Puna Momona Ola:
1. Nuts a me na anoano:ʻO nā ʻalemona, nā walnuts, nā hua chia, nā hua flax
2. Aila:ʻO ka ʻaila ʻoliva, ʻaila avocado, ʻaila niu
3. ʻAvocado:ʻO ka avocado holoʻokoʻa, guacamole
4. Ka iʻa momona:Salmon, mackerel, sardines
Waiwai a me nā mea hoʻohui
• Waiwai:E inu nui i ka wai a puni ka lā e noho hydrated. E ʻimi no ka liʻiliʻi o 3 lita i ka lā, ʻoi aʻe inā ʻoe e hū nui ana.
• Nā mea hoʻohui:E noʻonoʻo i nā mea hoʻohui e like me ka whey protein, creatine, a me nā ʻakika amino branched-chain (BCAAs) inā nele kāu ʻai i kēia mau meaʻai. Eia naʻe, e noʻonoʻo i ka loaʻa ʻana o ka hapa nui o kāu meaʻai mai nā meaʻai holoʻokoʻa.
Ka hopena
He mea koʻikoʻi ka ʻai kūpono no ka ulu ʻana o ka ʻiʻo. Ma ka helu ʻana i kāu mau caloric a me ka macronutrient pono a me ka nānā ʻana i nā meaʻai momona momona, hiki iā ʻoe ke hoʻoikaika i kāu mau hana hoʻoikaika kino. ʻO ka paʻa ʻana i ka meaʻai a me ka hoʻomaʻamaʻa ʻana, me ka hoʻomaha hoʻomaha, e kōkua iā ʻoe e hoʻokō pono i kāu mau pahuhopu olakino.
Ka manawa hoʻouna: ʻAukake-10-2024