O le mauaina lelei o maso e manaʻomia ai se auala paleni e aofia ai meaʻai tatau, toleniga faifaipea, ma lava le malologa. O le malamalama pe fa'apefea ona fa'atatau au mea'ai mana'omia e taua tele mo le tuputupu a'e o maso. Ose ta'iala e fesoasoani ia te oe e fuafua le aofa'i sa'o o mea'ai e te mana'omia ma nisi o fautuaga i mea'ai e lagolago ai lau malaga fau maso.
Fuafuaina o Mea Taumafa
Ina ia faʻamalieina le maua o maso, e tatau ona e faʻaaogaina le tele o kalori nai lo le susunuina, ma le taulaʻi i macronutrients: porotini, gaʻo, ma gaʻo. O le auala lenei e fa'atatau ai ou mana'oga i aso ta'itasi:
Su'esu'e lau fua ole Metabolic Basal (BMR):O lau BMR o le numera o kalori e manaʻomia e lou tino ile malologa. E mafai ona e faʻaogaina le Mifflin-St Jeor equation e faʻatusatusa ai:
1. Mo Alii:BMR=10×mamafa (kg)+6.25×maualuga (cm)−5×tausaga (tausaga)+5
2. Mo Fafine:BMR=10×mamafa (kg)+6.25×maualuga (cm)−5×tausaga (tausaga)−161
Fa'atatau lau Aofa'iga o Tupe Fa'aalu i Aso Taitasi (TDEE):O au tala TDEE e fa'atatau i lou tulaga gaioioiga. Fa'atele lau BMR ile vaega ole gaioioiga:
1. Sedentary (laititi pe leai se faamalositino): BMR × 1.2
2. Fa'agaoioia mama (fa'amalositino mama/ta'aloga 1-3 aso/vaiaso): BMR × 1.375
3. Fa'agasolo lelei (fa'amalositino/ta'aloga 3-5 aso/vaiaso): BMR × 1.55
4.Very malosi (fa'amalositino malosi/ta'aloga 6-7 aso o le vaiaso): BMR × 1.725
5.Super toaga (matua faigata faamalositino/galuega faaletino): BMR × 1.9
Fausia se Caloric Surplus:
Ina ia maua maso, faʻamoemoe mo se faʻasili caloric e tusa ma le 250-500 kalori i le aso. Fa'aopoopo le fa'asili lea i lau TDEE.
Tufatufaina o le Macronutrient:
1. polotini:Fa'amoemoe mo le 1.6 i le 2.2 kalama o porotini ile kilokalama ole mamafa ole tino ile aso. E mana'omia le polotini mo le fa'aleleia o maso ma le tuputupu a'e.
2. Carbohydrates:Fa'aaoga le 4-6 kalama o ga'o ga'o ile kilokalama ole mamafa ole tino ile aso. Carbs e maua ai le malosi e manaʻomia mo taʻaloga mamafa.
3. Ga'o:Ia mautinoa o le 20-30% o lou taumafa i aso taʻitasi e sau mai gaʻo. O ga'o maloloina e taua tele mo le gaosiga o hormone ma le soifua maloloina atoa.
Fa'ata'ita'iga Fa'atatau
Faapea o oe o se alii 25-tausaga le matua, e 75 kilokalama lona mamafa, 180 cm le maualuga, ma e feololo le malosi:
Fuafuaga BMR:
BMR=10×75+6.25×180−5×25+5=1775 kaloli/aso
Fuafuaga o le TDEE:
TDEE=1775×1.55=2751.25kalori/aso
Caloric Fa'asili:
2751.25+250 (caloric surplus)=3001.25 calories/aso
Tufatufaina o le Macronutrient:
1. Porotini: 75×2=150 kalama/aso (600 kaloli)
2. Carbohydrates: 75×5=375 kalama/aso (1500 calories)
3. Ga'o: 3001.25×0.25=750 kaloli/aso (83.3 kalama/aso)
Fautuaga mo Taumafa
Punaoa Polotini:
1. Aano o manufasi:Fata moa, pipi, povi paee
2. I'a:Salmon, tuna, cod
3. susu:Greek yogurt, sisi susu, susu
4. La'au fa'avae:Lentils, chickpeas, tofu, tempeh, quinoa
Puna'oa o le Carbohydrate:
1. Saito atoa:Alaisa enaena, quinoa, oats, falaoa saito atoa
2. Fualaau:Pateta suamalie, pateta, sana
3. Fua:Fa'i, vine, apu, moli
4. Legumes:Pi, lentils, pi
Punaoa Ga'o Soifua Maloloina:
1. Nati ma fatu:Almonds, walnuts, fatu chia, flaxseeds
2. Suau'u:Suauu olive, suauu avoka, suauu popo
3. Avokado:Avoka atoa, guacamole
4. Fatty fish:Salmon, mackerel, sardines
Fa'asusu ma Mea Fa'aopoopo
• Fa'asusu:Inu le tele o vai i le aso atoa e tumau ai le sua. Fuafua ia le itiiti ifo i le 3 lita i le aso, sili atu pe afai e te afu tele.
• Fa'aopoopo:Mafaufau i mea faaopoopo e pei o le whey protein, creatine, ma le branched-chain amino acids (BCAAs) pe afai e leai ni mea'ai i au mea'ai. Ae ui i lea, ia taulai atu i le mauaina o le tele o au meaʻai mai meaʻai atoa.
Fa'ai'uga
O mea'ai tatau e taua tele mo le tuputupu a'e o maso. E ala i le fa'atatauina o ou mana'oga caloric ma macronutrient ma taula'i atu i mea'ai e tele mea'ai, e mafai ona e fa'amalieina au taumafaiga fau maso. O le fa'amalieina i mea'ai ma a'oa'oga, fa'atasi ai ma le lava o le malologa, o le a fesoasoani ia te oe e ausia lelei au sini fa'aletino.
Taimi meli: Aukuso-10-2024