ʻO ka hana mua, ʻo ia ka hoʻohaʻahaʻa i ka momona o ke kino, no nā keikikāne inā ʻoi aku ka nui o ko mākou kino i kēia manawa ma mua o 15%, makemake nui wau e hoʻohaʻahaʻa i ka momona o ke kino i 12% a i 13% ma mua o ka hoʻomaka ʻana i kahi meaʻai hoʻomaʻemaʻe hale.
A laila, no nā kaikamahine inā ʻoi aku ka nui o ka momona o ko mākou kino i kēia manawa ma mua o 25%, manaʻo wau e hāʻule ʻoe i 20% ma mua o kou hoʻomaka ʻana i kahi meaʻai kūkulu ʻiʻo.ʻO ka pōmaikaʻi o ka momona o ke kino haʻahaʻa, ʻo ia ka mālama ʻana i ko mākou kino i ka insulin.
ʻO ka hana ʻelua, ʻo ia ke ʻike i ka nui o nā calorie e pono ai ko mākou kino e loaʻa ai ka ʻiʻo maʻemaʻe.ʻO ka lawe ʻana i ka caloric ka mea nui loa i ka loaʻa ʻana o ka ʻiʻo, a laila pono ka ʻiʻo maʻemaʻe e mālama i kahi koena caloric haʻahaʻa loa.
ʻO ka ʻai maʻamau o nā calorie i kēlā me kēia lā e 10% a 15%, e like me ka helu kaulike o ka calorie maʻamau he 2000 calories, a laila, pono e hoʻonui ʻia ka manawa kūkulu ʻana i kāu calorie i 2200-2300 calories, hiki i kēlā ʻano ke hoʻonui i ko mākou ʻiʻo. ka hopena o ke kūkulu ʻana, no laila ka ulu ʻana o ka momona i ka liʻiliʻi.
ʻO ka mea maʻamau, hiki i kēia koena ke hōʻoia e ulu mākou i ka hapalua paona i kēlā me kēia pule, ʻoiai ke manaʻo nei ʻoe ʻaʻole nui kēia hapalua paona o ke kaumaha, akā pono ʻoe e hoʻomaopopo ʻo kēia hapalua paona o ke kaumaha ka ulu nui o ka ʻiʻo, ʻaʻole ka ulu ʻana o ka momona. nui loa.
ʻO ka ʻanuʻu ʻekolu, e pili ana i kā mākou ʻanuʻu ʻelua, ʻo ia ka helu ʻana i ka ratio o nā meaʻai nui ʻekolu i loko o kā mākou hui calorie, ʻo ia hoʻi ka ʻai ʻana i ka protein, ka momona a me ka carbohydrate, ke ʻike mākou i ka pono o ka calorie.No ka laʻana, ʻo ka ʻai ʻana o ka protein i kēlā me kēia lā he 2g no kg.
Hiki iā mākou ke helu e like me ke kiʻekiʻe o ke kino, ke kaumaha a me ka pakeneka momona o ke kino.Ma ke kaʻina hana o ka ʻai i kēlā me kēia lā, pono mākou e nānā i ka hopena o ko mākou kino a mai makaʻu i ka hoʻoponopono ʻana, no ka mea, ʻo ka hopena o ko mākou kino ka mea maoli.
ʻO ka hā o ka ʻanuʻu, pono ʻoe e nānā i kou kaumaha ponoʻī.ʻO ka mea mua āu e hana ai i kēlā me kēia lā i kou ala ʻana, ʻo ia ke kaupaona ʻana i ko mākou kaumaha kino a me ka pakeneka momona o ke kino, a laila e lawe i ka awelika o nā lā ʻehiku o ka pule a hoʻohālikelike i kā mākou awelika no ka pule e hiki mai ana.
Ke piʻi nei mākou i ke kaumaha, e hoʻomaikaʻi pū ko mākou ikaika, a pono mākou e hana i ka mea kūpono e pili ana i nā moʻolelo o ka neʻe ʻana, no laila e hōʻoiaʻiʻo e hana mākou i ka hoʻonui ʻana i ka ukana a me ka ikaika lohi.
Ka manawa hoʻouna: ʻAukake-01-2022