Ko te whiwhi uaua e tika ana me whai huarahi taurite e uru ana ki te kai tika, te whakangungu rite, me te okiokinga tika. He mea nui te mohio ki te tatau i o hiahia kai mo te tipu o te uaua. Anei he aratohu hei awhina i a koe ki te whakatau i te nui o nga matūkai e hiahiatia ana e koe me etahi tohutohu kai hei tautoko i to haerenga hanga uaua.
Te Whakatairanga i te Kohanga Kai
Ki te arotau i te whiwhinga uaua, me kai koe i te nui atu o nga kaarai i to tahu, me te aro ki nga macronutrients: te pūmua, te warowaihā, me te ngako. Anei me pehea te tatau i o hiahia o ia ra:
Whakatauhia to Reeti Metabolic Basal (BMR):Ko to BMR te maha o nga kaarai e hiahiatia ana e to tinana mo te okiokinga. Ka taea e koe te whakamahi i te wharite Mifflin-St Jeor ki te whakatau tata:
1.Mo nga tane:BMR=10×taimaha (kg)+6.25×te teitei (cm)−5×tau (tau)+5
2.Mo nga Wahine:BMR=10×taimaha (kg)+6.25×te teitei (cm)−5×tau (tau)−161
Tatauhia To Tapeke Whakapaunga Pungao o ia ra (TDEE):Ko to kaute TDEE mo to taumata mahi. Whakareatia to BMR ki tetahi tauwehe mahi:
1. Nohonoho (iti ki te kore mahi): BMR × 1.2
2.He kaha te kaha (mahi marama / hakinakina 1-3 ra / wiki): BMR × 1.375
3.He kaha te mahi (he whakakori tinana/hakinakina 3-5 ra/wiki): BMR × 1.55
4. Tino kaha (whakamahinga pakeke/hākinakina 6-7 ra i te wiki): BMR × 1.725
5.Super active (tino pakeke mahi/mahi tinana): BMR × 1.9
Waihangahia he toenga Caloric:
Ki te whiwhi uaua, whaia he tuwhene caloric mo te 250-500 calories ia ra. Tāpirihia tēnei tuwhene ki tō TDEE.
Te Tohainanga Macronutrient:
1.Pūmua:Ko te whai kia 1.6 ki te 2.2 karamu o te pūmua ia kirokaramu o te taumaha tinana ia ra. He mea nui te pūmua mo te whakatikatika me te tipu o te uaua.
2.Warowaihā:Ka pau i te 4-6 karamu o te warowaiha mo ia kilokalama o te taumaha tinana ia ra. Ko nga warowaiha te kaha e hiahiatia ana mo nga mahi kaha.
3. Ngako:Me whakarite ko te 20-30% o te kai o ia ra ka puta mai i nga ngako. He mea nui nga ngako hauora mo te hanga homoni me te hauora katoa.
Tauira Tatau
Me kii he tangata 25-tau koe, e 75 kg te taumaha, 180 cm te roa, me te tino kaha:
Tātaitanga BMR:
BMR=10×75+6.25×180−5×25+5=1775 Calories/ra
Tātaitanga TDEE:
TDEE=1775×1.55=2751.25 calories/ra
Tuwhene Caloric:
2751.25+250 (pūngoi tuwhene)=3001.25 Calories/ra
Te Tohainanga Macronutrient:
1.Pūmua: 75×2=150 karamu/ra (600 Calories)
2.Warowaiha: 75×5=375 karamu/ra (1500 Calories)
3.Nga Ngako: 3001.25×0.25=750 Calories/ra (83.3 karamu/ra)
Nga Tohunga Kai
Pūmua Pūmua:
1. Mīti hiroki:Te uma heihei, te korukoru, te mīti kikokore
2.Iika:Haramona, tuna, cod
3. Miraka:miraka pē Kariki, tīhi, miraka
4.Tiki-tipu:Te riki, te pīni, te tofu, te tempe, te quinoa
Nga puna warowaiha:
1.Whole witi:Ko te raihi parauri, te quinoa, te oati, te taro witi katoa
2. Huawhenua:Riwai reka, rīwai, kānga
3. Hua:Panana, hua, aporo, karaka
4. Legume:Pīni, pi, pī
Nga Puna Ngako Hauora:
1.Nati me nga kakano:Aramona, wōnati, kākano chia, kākano harakeke
2. Hinu:Te hinu oriwa, te hinu avocado, te hinu kokonati
3.Awhekātō:Awhekātō katoa, guacamole
4. Te ika momona:Haramona, tawatawa, sardini
Te whakamahana me nga taapiri
• Whakahau:Inu nui te wai puta noa i te ra kia noho makuku. Me whai kia 3 rita i ia ra, nui ake mena kei te tino werawera koe.
• Tāpiritanga:Whakaarohia nga taapiri penei i te whey protein, creatine, me nga waikawa amino mekameka (BCAA) mena ka kore enei matūkai e kai ana koe. Engari, arotahi ki te tango i te nuinga o to kai mai i nga kai katoa.
Whakamutunga
He mea nui te kai tika mo te tipu uaua. Mā te tātai i ō hiahia pūngoi me te macronutrient me te aro ki ngā kai matūkai-mātotoru, ka taea e koe te arotau i ō mahi whakapakari uaua. Ko te riterite o te kai me te whakangungu, me te okiokinga tika, ka awhina koe ki te whakatutuki tika i o whainga whakapakari tinana.
Te wa tuku: Akuhata-10-2024