I ka hiki ʻana mai i ka lilo ʻana o ke kaumaha, hiki ke ʻike ʻia e like me 1,200 ka helu kilokilo.Loaʻa i kēlā me kēia pūnaewele hoʻemi kaumaha ma laila he hoʻokahi (a i ʻole hoʻokahi kakini) 1,200-calorie-a-lā koho meaʻai.ʻOiai ua paʻi ka National Institutes of Health i kahi papaʻai 1,200 calorie i ka lā.
He aha ka mea kūikawā e pili ana i ka ʻai ʻana i 1,200 calories?ʻAe, no ka mea maʻamau, ʻo ia ka hopena i ka pohō kaumaha wikiwiki, wahi a Laura Ligos, he meaʻai meaʻai i hoʻopaʻa ʻia ma ka hana pilikino ma Albany, New York, a me ka mea kākau o "The Busy Person's Meal Planner."
Pehea e hana ai a me nā hemahema
I mea e lilo ai ke kaumaha, pono ʻoe e hōʻemi i kāu ʻai ʻana i nā calorie e hana ai i kahi calorie deficit."ʻIke mākou mai kahi hiʻohiʻona physiological ʻo ka deficit calorie ke ʻano o ka lilo ʻana o ke kaumaha," wahi a Ligos.
Akā ʻaʻole lawa ka ʻai wale ʻana i nā calorie he 1,200 i kēlā me kēia lā no nā pākeke he nui, a hiki ke alakaʻi i nā hopena e like me ka lohi o ka metabolism a me nā hemahema o ka meaʻai.
"No ka hapanui o ka poʻe mākua, ʻoi aku ka kiʻekiʻe ma mua o 1,200 calorie, ʻo ia (ʻo nā calorie e pono ai ke kino) e ola ai," wahi a Ligos."ʻO ka hapa nui o ka poʻe e loaʻa i ka calorie deficit ma kahi kiʻekiʻe kiʻekiʻe o ka ʻai ʻana, a hiki ke ʻoi aku ka paʻa a me ke olakino no kā mākou metabolism a me kā mākou mau hormones" e lilo i ke kaumaha ma kahi wikiwiki me kahi kiʻekiʻe o ka caloric intake kiʻekiʻe.
Inā ʻaʻole ʻoe e ʻai i nā calorie e hoʻokō ai i kāu mau pono metabolic basal, "ʻo ka mea e hana ʻia ʻo ia ka mea maʻamau ka lohi o kā mākou metabolism.He hana pale ia” a he ala no ke kino e hōʻailona ai ʻaʻole i loaʻa ka meaʻai e like me ka mea e pono ai, wehewehe ʻo Ligos.
ʻO ka hoʻolohi ʻana i ka wikiwiki o ka hoʻohana ʻana o ke kino i nā calorie e loaʻa ana iā ia e kōkua i ka mālama ʻana i ke kaʻina hana evolutionary koʻikoʻi o ka noho ʻana i ka wā hiki.Akā inā lohi nui kāu metabolism, ʻoi aku ka paʻakikī o ka lilo ʻana o ke kaumaha.
Hoʻohana ʻo Justine Roth, kahi meaʻai meaʻai i hoʻokumu ʻia ma New York City i kahi hoʻohālikelike e wehewehe i kēia kaʻina hana.“Ua like ia me ke kaʻa e holo ana me ke kinoea haʻahaʻa – ʻaʻole e holo wikiwiki ke kaomi ʻana i ka pedal, a ʻaʻole maikaʻi paha ka ea no ka mea e hoʻāʻo nei e mālama i kāna wahie.Hana like ke kino: ʻAʻole ia e wikiwiki i ka puhi ʻana i nā calorie inā ʻaʻole ʻoe e hāʻawi lawa e hana pēlā.
Ua ʻōlelo ʻo ia "ʻo ka liʻiliʻi o nā calorie āu e ʻai ai, ʻoi aku ka lohi o kāu metabolic rate."
Ma waho aʻe o ka hāʻawi ʻana o nā calorie i ka ikehu e pono ai ʻoe e ola, a me ka puhi ʻana i ka momona, ʻo ka nui o nā meaʻai e hoʻopili ana i nā calorie pū kekahi i nā huaora a me nā minela.E hele haʻahaʻa loa me ka calorie - a me ka meaʻai - ka ʻai ʻana, a ua hōʻoia ʻia ʻoe e ʻike i nā hemahema o ka meaʻai, hoʻohui ʻo Dr. Craig Primack, he loea obesity a me ka luna alakaʻi a me ka mea hoʻokumu i ka Scottsdale Weight Loss Center ma Arizona.
ʻOiai hiki i kahi hoʻolālā 1,200-calorie ke hopena i ka pohō kaumaha ma mua, ʻike ʻo Ligos e pili ana ka hoʻomau ʻana o ke kaumaha i ka pili ʻana i ka hoʻolālā."ʻAʻole hiki i ka hapa nui o ka poʻe ke hoʻopili maoli i nā meaʻai 1,200-calorie no ka mea ua pau lākou i ka hele ʻana i kahi pōʻai hoʻopaʻa paʻa."
No ka laʻana, he nui ka poʻe e koʻikoʻi e pili ana i ka pili ʻana i kā lākou palena calorie i ka pule, akā ma ka hopena pule, "ua kaohi lākou i ka pule āpau a ʻaʻole hiki iā lākou ke lawe hou.Pōloli lākou a luhi lākou i ka mālama ʻana iā lākou iho, "no laila lākou e pāʻani ai i ka hopena pule, a ʻo ia ka hopena ʻaʻole lākou i kahi hemahema ke nānā ʻia ka pule holoʻokoʻa.
Pehea e hoʻomaka ai
Inā hoʻoholo ʻoe e hoʻāʻo i ka hoʻolālā pāʻina 1,200 calorie-a-lā, ʻo Samantha Cochrane, he meaʻai meaʻai i hoʻopaʻa ʻia me ka Ohio State University Wexner Medical Center ma Columbus i ʻōlelo ʻo ia ke ala "hiki ke hoʻohālikelike ʻia i kēlā me kēia meaʻai, akā ʻoi aku ka maikaʻi o kahi meaʻai. ʻO ke kaulike o nā pūʻulu meaʻai nui ʻelima - nā huaʻai, nā mea kanu, nā kīʻaha / starches, nā protein a me ka diary - no ka lawe ʻana i nā meaʻai maikaʻi loa.
Inā ʻaʻole ʻoe e noʻonoʻo pono i kāu mau koho meaʻai, hiki iā ʻoe ke hoʻopau i ka ʻai ʻole ʻana i kekahi micronutrient.
Paipai ʻo ia e wāwahi i kāu meaʻai i:
- ʻEkolu pāʻina ma kahi o 400 calories kēlā me kēia.
- ʻElua ʻai o 400 calories, a me ʻelua ʻai ʻai o 200 calories.
- ʻEkolu mau ʻai o 300 calories, a me ʻelua mau ʻai ʻai o 100 a 150 calories kēlā me kēia.
ʻO ka hoʻolaha ʻana i kāu ʻai i ka lā holoʻokoʻa e mālama i ka kahe mau o nā calorie e kahe ana i loko o ke kino, hiki ke kōkua i ka pale ʻana i ka piʻi ʻana o ke kō koko a me nā hāʻule.Hiki i kēia mau loli i ke kō koko ke alakaʻi i ka pōloli a me ka huhū.No ka poʻe me ka maʻi maʻi diabetes, he mea nui ka mālama ʻana i ke kōpaʻa koko i ka mālama ʻana i ka maʻi.
"E kamaʻilio me kahi meaʻai meaʻai no nā ʻōlelo aʻoaʻo calorie kikoʻī e hōʻoia i kēia nui i kūpono iā ʻoe," wahi a Cochrane.
'Ōleloʻo Cochrane,ʻo ka poʻe iʻoi aku ka nui o ka calorie a me ka poʻe eʻimi ana i ka poho kaumaha paʻa pono e pale i kaʻai 1,200 calorie-a-lā.Pēlā nō i ka poʻe i pilikia mua i ka hemahema o ka huaora a me ka mineral.
Manaʻo wale ʻo ia i ka ʻai caloric i kēia haʻahaʻa "inā ʻoi aku ka haʻahaʻa o nā calorie i manaʻo ʻia e mālama i ko lākou kaumaha i kēia manawa, no ka mea ʻaʻole wau makemake e ʻike i nā hemahema nui o ka calorie."Ua hoʻohui ʻo ia "ʻo ka nui o ka calorie deficit ke kumu i ka pohō kaumaha i paʻakikī ke hoʻomau i ka wā lōʻihi."
Hoʻonohonoho i ka Pahu Caloric Pono
ʻO ka ʻai 1,200-calorie he mea paʻa loa no ka nui o ka poʻe, no laila, ʻo ka loaʻa ʻana o kahi pae calorie hoʻomau e hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu hoʻemi i ke ala ʻoi aku ka paʻa.
E like me ka Dietary Guidelines for Americans, pono nā wahine i kēlā me kēia wahi mai 1,800 a 2,400 calories i kēlā me kēia lā e mālama i ko lākou kaumaha.I kēia manawa, pono nā kāne mai 2,000 a 3,200 calories.
Eia hou, he laulā nui loa ia, a ʻo ka helu kikoʻī e pili ana i nā kumu me:
- Makahiki.
- Nā pae hana.
- Nui kino.
- Nā pae o ka lean mass (ʻo nā mea a pau i loko o kou kino ʻaʻole momona).
Ma hope o nā mea a pau, ʻoi aku ka nui a me ka nui o ka lean mass i loaʻa iā ʻoe, ʻoi aku ka nui o nā calorie āu e puhi ai - ʻoiai i ka wā hoʻomaha, wehewehe ʻo Marie Spano, he mea ʻai meaʻai haʻuki i hōʻoia ʻia e ka papa ʻo Atlanta a me ka loea ikaika a me ka hoʻomaʻamaʻa.
Pela no na kanaka eleu a pau ma laila.No ka laʻana, he kanaka 6-kapuaʻi-2-iniha e hana ana i kēlā me kēia lā e pono i nā calorie ʻoi aku ka nui ma mua o ka wahine 5-kapuaʻi-2-ʻīniha ka mea noho, wahi a Spano.ʻOi aku, pono ka nui o kā mākou caloric i ka wā o ka poʻe ma waena o nā makahiki 19 a hiki i 30. Ma mua a ma hope hoʻi, makemake ka poʻe (a puhi) i nā calorie liʻiliʻi i ka wā hoʻomaha.
He nui kēlā e noʻonoʻo ai.No laila, eia kekahi mau hoʻohālikelike maʻalahi, mahalo ʻia e Spano, no ka helu ʻana i ka nui o nā calorie āu e puhi ai i kēlā me kēia lā - a me ka nui āu e pono ai e mālama i kou kaumaha o kēia manawa:
- Inā ʻoluʻolu ʻoe (ʻo ia hoʻi, hele wāwae ʻoe a hana i kekahi mau hana hale i nā lā he nui o ka pule), e hoʻonui i kou paona i ka 17 inā he kāne ʻoe, a ma 16 inā he wahine ʻoe.
- Inā he kāne ʻeleu ʻoe (e hana ʻoe i nā haʻuki hele wāwae, ka pōʻai a hula paha ʻelima a ʻoi aku paha manawa o ka pule), hoʻonui i kou paona i ka 19. No nā wahine, e hoʻonui i kēia helu me 17.
- Inā ikaika ʻoe (malia paha ʻoe i ka hoʻomaʻamaʻa ikaika ikaika a pāʻani paha i nā haʻuki hui me ka holo nui ʻana ma ka liʻiliʻi ʻelima manawa o ka pule) a me ke kāne, e hoʻonui i kou kaumaha ma ka 23. Inā ʻoe he wahine ikaika, hana i kēlā 20.
ʻO kahi hoʻolālā ʻē aʻe no ka helu ʻana i kāu puhi caloric: hoʻokomo i kahi tracker fitness.Eia nō naʻe, he mea nui e hoʻomaopopo ʻaʻole kūpono nā mea hoʻomaʻamaʻa kino i loaʻa ma ke kālepa.No ka laʻana, ma kahi noiʻi JAMA 2016 o 12 trackers, he 200 a 300 ka nui o nā calorie, ʻo ka hoʻohaʻahaʻa ʻana a i ʻole ka hoʻonui ʻana i ke ahi caloric i kēlā me kēia lā.
I ka manawa e noʻonoʻo ai ʻoe i ka nui o nā calorie āu e ʻai ai i kēlā me kēia lā no ka mālama ʻana i kou kaumaha, manaʻo ʻo Spano i ka hapa nui o nā kānaka e unuhi i 250 a 500 calories mai kēlā helu.Pono kēia e lilo i hoʻokahi a ʻelua paona i kēlā me kēia pule.Inā nui kou kaumaha e lilo, hiki iā ʻoe ke ʻoki ʻoi aku ma mua o 500 calories, akā pono e kūkākūkā me ke kauka ma mua o ka hana ʻana pēlā e ʻike pono ai ʻoe e loaʻa mau ana nā meaʻai āu e pono ai, wahi a Primack.
He mea nui nō hoʻi e hoʻomaopopo, i kou ʻīniha ʻana i kāu paona pahu hopu, pono ʻoe e hana mau i kēia kaʻina hana o ka helu ʻana i kāu mau pahuhopu caloric.Ma hope o nā mea a pau, ʻo ka liʻiliʻi o kou kaumaha, ʻo ka liʻiliʻi o nā calorie āu e pono ai i kēlā me kēia lā e mālama i kou kaumaha o kēia manawa, wahi a Roth.
No laila, e kala mai: ʻO ka meaʻai 1,500-calorie i kōkua iā ʻoe e hāʻule i kēlā mau paona mua ʻelima pono paha e lilo i meaʻai 1,200-calorie e hoʻokuʻu i kēlā mau paona ʻelima e hiki mai ana.Eia naʻe ka nūhou maikaʻi: ʻAʻole pono ʻoe - a ʻaʻole pono - e ʻai wale i 1,200 calories i ka lā a mau loa aku, inā loaʻa ʻoe i kēlā haʻahaʻa e hoʻomaka ai.
"He ʻoi aku ka maikaʻi o nā meaʻai ʻumikūmālua haneli-calorie no kēlā poʻe i makemake ʻole i nā calorie he nui e hoʻomaka ai a pono e hana ʻia no ka manawa pōkole," wahi a Spano.ʻO kēlā (manawa pōkole) haʻahaʻa caloric hiki ke hoʻopōmaikaʻi i ka poʻe pono maoli e ʻike i nā hopena koke i mea e hoʻomau ai i ka ʻai ʻana mai ka pohō kaumaha mua e hiki mai ana e hiki ke hoʻoikaika nui a kōkua i nā hopena hope.
Ma hope o kekahi mau pule o ka ʻai ʻana i nā calorie 1,200 i ka lā, akā, pono ʻoe e hoʻonui i kāu ʻai caloric i ʻole e sabotage i kāu metabolism (a i ʻole kou sanity), wahi a Spano.ʻAʻole ia manaʻo e hoʻi i nā hana kahiko e like me ka ʻai ʻana i 2,000 calories i kēlā me kēia lā a me ka yo-yo dieting.Akā, ʻo ia ka hoʻonui ʻana i kāu ʻai i kēlā me kēia lā e 100 a i ʻole nā calorie i kēlā me kēia pule.
Ke ʻai nei ʻoe i ka nui o nā calorie e nalowale ana ʻoe ma mua o hoʻokahi a ʻelua paona i kēlā me kēia pule - a manaʻo e hiki iā ʻoe ke hoʻomau i kāu ʻai no ka wā pau ʻole - ua loaʻa iā ʻoe kāu pahuhopu caloric kūpono no ka pohō kaumaha.
Akā, ʻōlelo ʻo Ligos, ʻaʻole ʻo ke kaumaha wale nō ke ana o kou olakino holoʻokoʻa."ʻAʻole ia he mea nui ke kaumaha, akā hoʻokahi wale nō metric o ke olakino.Manaʻo wau ma ke ʻano he kaiāulu pono mākou e hoʻōki i ka hoʻokau nui ʻana i ke kaumaha ʻo ke ala wale nō e ana i ke olakino.
Wahi a Ligos, ma kahi o ka hoʻopaʻa ʻana i kāu mau calorie, e hoʻāʻo e noʻonoʻo nui i ka mea a me ka wā āu e ʻai ai.He mea paʻakikī paha ka hoʻokumu ʻana i kahi pilina maikaʻi me ka meaʻai, akā hiki i ke kūkulu ʻana i kēlā kumu ke kōkua iā ʻoe e hana i nā hoʻololi hoʻomau i hopena ʻaʻole i ka pohō kaumaha wale nō akā i ka maikaʻi holoʻokoʻa.
Ka manawa hoʻouna: Iulai-14-2022