A 3,000-Kalori Meaʻai: Mea aoga, Weight Gain, ma Meaʻai Fuafua

Anotusi

• O ai e tatau ona mulimuli i se 3,000-kalori taumafataga?
• Mafai ona fesoasoani ia te oe ia maua mamafa
• Aisea oe ono manaʻo ai ia maua le mamafa
• Tulaga saogalemu o le mamafa maua
• Faʻafefea ona mulimuli i se soifua maloloina 3,000-kalori taumafataga
• Meaʻai e 'ai, meaʻai e' alofia
• Lisi faataitai
• Aso Gafua
• Aso Lua
• Aso Lulu
• Aso Tofi
• Aso Faralie
• Le pito i lalo
• Meaʻai sauniuni: moa ma fualaʻau faʻafefiloi ma palu

O le 2000-kalori taumafataga e manatu faʻapitoa ma faʻamalieina ai i mea paleni manaʻoga o le tele o tagata.

Peitai, faʻamoemoe i lau gaioiga tulaga, tino tino, ma sini, oe ono manaʻomia sili atu.

Lenei tusitusiga talanoaina mea uma e tatau ona e iloa e uiga i le 3,000-kalori taumafataga, aofia ai mafuaʻaga mo le mulimuli i le tasi, o a meaai e 'ai ma faʻatapulaʻaina, ma se faʻataʻitaʻiga taumafataga fuafuaga.

O ai e tatau ona mulimuli i se 3,000-kalori taumafataga?

O mea manaʻomia ile kalori i aso uma e faʻavae ile tele o vaega, e aofia ai:

• Itupa Tamaʻitaʻi masani ona susunuina le 5-10% toʻaitiiti kaloli i le malologa nai lo aliʻi o le tutusa maualuga ().
• Tausaga Ole aofaʻi o kalori e te susunuina ile malologa e faʻasolo ile tausaga ().
• Maualuga O le umi o lou tino, o le tele o kalori e te manaʻomia e tausisi ai lou mamafa.
• Gaoioiga. Faʻamalositino ma gaioiga e pei o le galue i le fanua ma le faʻataʻitaʻiina e faʻateleina ai le manaʻoga o kalori ().

O manaʻoga o kalori i aso uma e amata mai i le 1,600-2,400 kalori i le aso mo fafine matutua ma le 2000-300 kaloli mo tama matutua, ma pito maualalo o laina e mo tagata le gaoia ma pito maualuluga mo i latou o loʻo galulue ().

O nei tala faʻatatau e faʻavae i luga o faʻatusatusaga faʻaaogaina le averesi maualuga ma maloloina maloloina mo matutua fafine ma aliʻi. O le fafine faasino e 5'4 "(163 cm) le maualuga ma mamafa 126 pauna (57.3 kg), ae o le tamaloa faasino o 5'10" (178 cm) ma fuaina 154 pauna (70 kg).

Faʻamoemoeina i lou tino tele ma gaioiga tulaga, oe ono manaʻomia 3,000 kalori pe sili atu i le aso e tausisi ai lou tino mamafa.

E ui lava o tagata taʻaʻalo e masani ona sili atu le maualuga o latou manaʻoga kalori nai lo tagata lautele, o tagata e manaʻomia tino galuega, pei o tagata faigaluega faʻatoʻaga ma tagata faigaluega fauina, ono manaʻomia foi le maualuga numera o kalori e faʻatumauina latou mamafa.

I se isi itu, afai e te faia faʻamalositino lelei i ni nai aso i le vaiaso ma laʻititi gaioiga i le va, atonu e te le manaʻomia le tele o kaloli, ona o le faʻamalositino e mumu tele ai nai kalori nai lo le tele o tagata manatu (,,)

Mea taua pei o itupa, tausaga, maualuga, ma gaoioiga tulaga faatosina pe oe tatau ona mulimuli i se 3,000-kalori taumafataga.

Mafai ona fesoasoani ia te oe ia maua mamafa

E ui o le tele o tagata o loʻo faʻamoemoe e faʻaalu le pauna, o isi o loʻo taumafai e maua.

E maua le mamafa pe a e faʻaaluina i taimi uma le tele o kalori nai lo lou susunuina i aso uma. Faʻamoemoeina i lau gaioiga tulaga ma le tino lapoʻa, 3,000 kalori ono sili atu nai lo lou taimi nei kalori manaʻoga, mafua ai oe ia maua mamafa ().

Aisea oe ono manaʻo ai ia maua le mamafa

E tele mafuaʻaga mo le manaʻo ia maua le mamafa.

Afai o loʻo faʻavasegaina oe o underweight tusa ai ma lou tino vaega tele (BMI), lau fomaʻi fomaʻi poʻo lesitala dietitian ono fautuaina oe ia maua mamafa.

A le o lea, afai o oe o se tagata taʻalo, oe ono manaʻo ia maua le mamafa - sili ona lelei i le tulaga o maso maso - ia faʻafiafia sili atu i lau taʻaloga.

Faʻapena foi, afai o oe o se tino tuʻufaʻatasia pe i le faʻamalosia o le mana, oe ono manaʻo ia maua le mamafa mo le faʻateleina maso maso tele ma le malosi.

I isi tulaga, oe ono i ai se soifua maloloina tulaga e faʻateleina ai ou kalori manaʻoga, pei o kanesa poʻo faʻamaʻi, pe o le toe malosi mai tele taotoga (,).

Tulaga saogalemu o le mamafa maua

E ui lava e tau le maua ni suʻesuʻega i le mataupu, ae o le 0.5-2 pauna (0.2-0.9 kg) i le vaiaso (11) e taliaina le fua faatatau.

Ae ui i lea, i tagata e ogaoga le paleni o meaʻai, o le mauaina o le mamafa e tusa ma le 4.4 pauna (2 kg) i le vaiaso ua ausia ma le saogalemu ().

O le vave maua o le mamafa e ono taitai atu ai i le le mautonu aʻafiaga, pei o le fulafula, manava tiga, ma vai taofi. Afai o oe o se tagata afeleti, o nei aʻafiaga ono mafai ona faʻalavelaveina lau gaioiga e ala i le le lelei aʻafia o au toleniga poʻo faʻataʻitaʻiga ().

E le gata i lea, o le vave maua o le mamafa e mafai ona faʻateleina ai lau triglyceride tulaga, lea e ono faʻaosoina ai lou ono maua i faʻamaʻi fatu (,).

O le a le vave e maua ai le mamafa e faʻamoemoe i le tele o kalori e te manaʻomia e faʻatumauina ai lou mamafa.

Afai e te tausisiina lou mamafa i le 2000 kalori i le aso, o le a sili atu ona e vave maua pauna i luga o le 3,000-kalori taumafataga nai lo se tasi e tausisi lo latou mamafa i le 2,500 kalori i le aso.

Mo se faʻataʻitaʻiga, o se suʻesuʻega e 8 vaiaso, na faʻaalia ai, a o tagata soifua maloloina e toʻa 25, na latou faʻaopopoina se 950 kaloli e sili atu i lo latou mamafa o loʻo manaʻomia le kalena, na latou mauaina le averesi e 11.7 pauna (5.3 kg) - 7.7 pauna (3.5 kg) ma gaʻo na ).

Afai o na lava sui auai na 'aʻai naʻo 500 kalala i luga atu o latou tausiga kalori manaʻoga mo le tutusa umi, latou ono ono maua faʻaititia tele laʻititi ifo pauna.

Mo nisi tagata, o le 3,000-kalori e ono fesoasoani ia te oe ia maua le mamafa. O le taliaina, saogalemu fua faatatau o mamafa mauaina o 0.5-2 pauna (0.2-0.9 kg) i le vaiaso.

Faʻafefea ona mulimuli i se soifua maloloina 3,000-kalori taumafataga

O kalori i au meaʻai e sau mai le tolu macronutrients - gaʻo, gaʻo ma polotini.

O porotini ma karapini e maua ai le fa kalori i le kalama, faʻatusatusa i le iva mo gaʻo.

O le Taliaina Macronutrient Distribution Ranges (AMDRs) na faʻatuina e le Inisetiute o Faʻafomaʻi o le National Academy faʻutuaina ia maua e tagata (17):

• 45-65% o a latou kaloli mai kalone
• 20-35% o a latou kalori mai gaʻo
• 10-35% o latou kalori mai polotini

O le siata o loo i lalo faatatauina nei pasene i le 3,000-kalori taumafataga:

Pe a tuʻufaʻatasia ma teteʻe toleniga, o loʻo faʻaaogaina le porotini i le pito maualuga o le AMDR e faʻaititia ai le faʻaititia o gaʻo o le tino ona o le tele o le kalori na faʻaaluina ma faʻateleina maso maso (,,).

Ole aʻoaʻoga teteʻe e mafai ona faʻalauteleina le mauaina o musele nai lo le mauaina o le gaʻo i se taumafataga maualuga (kalori).

Faʻaalu polotini i au toleniga, faʻapea foi ma le tutusa avanoa i lou aso e faʻalauteleina ai maso toe faʻaleleia ma le tuputupu aʻe (,).

Maualuga polotini intakes tuʻufaʻatasia ma teteʻe toleniga mafai ona fesoasoani faʻaleleia lou tino tuufaatasiga.

Meaʻai e 'ai, meaʻai e' alofia

O le faʻaaluina o le 3,000 kalori i le aso mai le atoa, meaʻai e leʻi faʻataʻitaʻia pe faʻatauvaʻaina, pei o fualaʻau aina, fualaʻau, fatu atoa, gaʻo maloloina, ma sela vaivai, e ono avea ma luʻi.

E mafua ona o nei meaʻai o loʻo iai le tele o mea aoga ae o nai kalori, e manaʻomia ai oe e 'ai se tele tele o meaʻai.

I se isi itu, e faigofie lava ona faʻaalu le 3,000 kaloli mai meaʻai ua maeʻa faʻafouina, e pei o bacon, chips potato, candies, cookies, cereals suamalie, ma meainu suamalie, aua e manaia tele ma tumu i kalori.

Peitai, talu ai o nei lapisi meaʻai leai ni mea taua mo le soifua maloloina, e taua ai le mauaina o le tele o au kalori mai maloloina lelei meaʻai, aofia ai:

• Manu-faʻavae polotini: samani, moa, pipi, pipi, fuamoa atoa, ma manoa oti o povi, pei o le flank poʻo le sirloin steak
• Laʻau-faʻavae polotini: tofu, edamame, tempe, pi, ma tamai pipi
• Fatu: oasi, araisa, falaoa, pasta, ma le quinoa
• Susu: susu, sisi fale, kefir, ma le yogurt Greek.
• Gaʻo ma suauʻu: almonds, walnuts, flax fatu, suauʻu olive, ma nutters pei o pinati masani poʻo almond pata
• Fualaʻau: avoka, fua, apu, faʻi, pea, moli, moli, ma isi.
• Fualaʻau: squash, sweet potato, pi, kale, peppers, zucchini, broccoli, tamato, kapisi, ma isi.

Faʻaopopo, polotini polotini, e aofia ai le suavai, kaseina, ma fualaʻau-faʻapipiʻi pei o araisa, soya, poʻo le pi, e mafai ona faʻaopopoina i mea lamolemole mo se meaʻai lelei-ma kalori-tumu meaai mama.

O le mea mulimuli, o mea faʻatele e maua ai fualaʻau, e masani ona maua ai le 1,000 kalori i le taumafataga, o se filifiliga talafeagai, ae e sili le faʻafetaiaʻia o au kalori ma meaʻai e ala ile taumamafa muamua.

Maualuga-gaosi, nutrient-le lelei meaai e aloese pe faʻatapulaʻaina i se 3,000-kalori taumafataga aofia ai:

• Meaʻai falai: Farani falai, mama aniani, Donuts, fasi pepa moa, sisi sisi, ma isi.
• Meaai vave: tacos, burger, pizza, hot dogs, ma isi.
• Meaʻai ma meainu suamalie: soda, lole, taʻaloga inu, suka mea tao, ti suamalie, aisa kulimi, meainu kofe suamalie, ma isi.
• Fagu faʻamamaina: kuki, chips, suka suka, keke, ma isi.

Afai o le tele o lau taumafataga aofia ai atoa, nutrient-mafiafia meaai, oe mafai ona fiafia i lau fiafia fiafia i ai i le feololo.

Ia mautinoa o le tele o au kalori e sau mai le laʻititi-gaosiina, meaʻai tele-filogia ma faʻasao mea suamalie ma lapisi meaʻai mo le masani ona togafitia.

Lisi faataitai

Lenei o le a le 5 aso i luga o le 3,000-kalori taumafataga ono foliga mai.

Aso Gafua

• Taeao: 1 ipu (80 kalama) o gaʻo ma le 1 ipu (240 ml) o susu poʻo susu e faʻavae i laʻau, 1 tipi fasi, ma 2 sipuni (33 kalama) o pata pinati
• Meaai mama: ala fefiloi faia ma 1 ipu (80 kalama) o mago sirio, 1/4 ipu (30 kalama) o granola, 1/4 ipu (34 kalama) o mago fualaʻau, ma 20 nati
• Meaʻai i le aoauli: 1 ipu (100 kalama) o spaghetti ma 3/4 ipu (183 kalama) o sosi tamato ma 4 aunese (112 kalama) o kuka pala kuka, faʻapea foi ma le 1 auala falaoa ma 1 sipuni (14 kalama) o pata
• Meaai mama: 1 ipu (226 kalama) o sisi sisi ma 1/2 ipu (70 kalama) o blueberry
• Taumafataga o le afiafi: 4 aunese (110 kalama) o samani, 1 ipu (100 kalama) o araisa enaena, ma 5 asparagus tao

Aso Lua

• Taeao: lamolemole faia i 2 ipu (480 ml) o susu poʻo laʻau faʻavae susu, 1 ipu (227 kalama) o yogurt, 1 ipu (140 kalama) o blueberry, ma 2 sipuni (33 kalama) o le pata almond
• Meaai mama: 1 paʻu granola, 1 fasi fualaʻau, ma 2 fasi sisi sisi
• Meaʻai i le aoauli: 12-inisi sub sanuisi ma aano o manu, sisi, ma veggies ma 3 aunese (85 kalama) o pepe kāloti, 2 sipuni (28 kalama) o hummus, ma apu fasi i le itu
• Meaai mama: 1 sipuni o le efuefu porotini pauta fefiloi i le 1 ipu (240 ml) o susu poʻo laʻau faʻavae susu
• Taumafataga o le afiafi: 4-aunese (113-kalama) sirloin steak, 1 feololo-tele (173-kalama) pateta na taoina ma le 1 sipuni (14 kalama) o pata, ma le 1 ipu (85 kalama) o broccoli

Aso Lulu

• Taeao: 3 waffles atoa-saito ma 2 sipuni (33 kalama) o pata pinati, 1 moli, ma 2 ipu (480 ml) o susu poʻo laʻau faʻavae susu
• Meaai mama: 1 kulimi-faʻavae granola pa ma le 1 aunese (28 kalama) o sekati
• Meaʻai i le aoauli: 6-aunese (170-kalama) 90% -lean burger i luga o le bun atoa-saito ma le 1 tamato fasi ma lau lettuce, faʻapea foi ma le 1 1/2 ipu (86 kalama) o fale falala falai falai vela i le suauʻu olive
• Meaai mama: 1 ipu (227 kalama) o Eleni yogurt ma 1 ipu (140 kalama) o strawberries
• Taumafataga o le afiafi: 4-aunese (112-kalama) susu susu, 1/2 ipu (84 kalama) o le quinoa, ma le 1 1/3 ipu (85 kalama) o suka suka

Aso Tofi

• Taeao: 3-fuamoa omelet ma fasi 'aniani, mumu ma lanumeamata pepa pepa, ma 1/4 ipu (28 kalama) o sisi sisi ma 2 ipu (480 ml) o susu poʻo laʻau faʻavae susu e inu
• Meaai mama: 2 sipuni (33 kalama) o pata pinati ma le 1 faʻi i luga o le 1 fasi falaoa saito atoa
• Meaʻai i le aoauli: 8 aunese (226 kalama) o pepa faʻatumu o tilapia, 1/4 ipu (32 kalama) o lentil, ma le salati e faʻatumuina i le 1/4 ipu (30 kalama) o kenari
• Meaai mama: 2 fasi fuamoa, fuā fuāmoa i luga o le salati lanumeamata fefiloi
• Taumafataga o le afiafi: turkey chili faia i le 4-aunese (114-kalama) pipi pipi, aniani tipi, kaliki, seleri, ma pepa suamalie, 1/2 ipu (123 kalama) o tuuapaina, tamato tomini, ma 1/2 ipu (120 kalama) o pi cannellini, faʻatumuina i le 1/4 ipu (28 kalama) o sisi sisi. Faʻaopopo oregano, bay lau, chili efuefu, ma kumina pe a manaʻomia mo le tofo.

Aso Faralie

• Taeao: 3 fuamoa atoa, 1 apu, ma le 1 ipu (80 kalama) oatmeal faia ma le 1 ipu (240 ml) o susu poʻo laʻau faʻavae susu
• Meaai mama: 1 ipu (226 kalama) o yogurt manino ma 1/4 ipu (30 kalama) o granola ma 1/2 ipu (70 kalama) o raspberry
• Meaʻai i le aoauli: 6-aunese (168-kalama) susu susu, 1 feololo (151-kalama) pateta, 3/4 ipu (85 kalama) o pi lanumeamata, ma le 1 aunese (28 kalama) o nati
• Meaai mama: 1/2 ipu (130 kalama) o tamaʻi moa i luga o greens
• Taumafataga o le afiafi: pesini burrito ma 6 aunese (170 kalama) o le steak sirloin steak, 1/2 ipu (130 kalama) o pi uliuli, 1/2 ipu (90 kalama) o araisa enaena, 1 ipu (35 kalama) o salatini letisi ma spinach, ma 2 sipuni (16 kalama) o salsa

Lenei 3,000-kalori, 5-aso faʻataʻitaʻiga lisi e aofia ai le tele o mea paleni-oona meaai, pei o maninii protein, maloloina gaʻo, fualaʻau, ma fualaʻau.

Le pito i lalo

Faʻamoemoeina i le tele o mea taua, aofia ai lau gaioiga tulaga ma le tele o le tino, o le 3,000-kalori taumafataga ono fesoasoani ia te oe e tausisi pe maua mamafa.

Meaʻai atoa, le faʻagaoioia poʻo le laitiiti lava o meaʻai, pei o fualaʻau, fualaʻau, fatu atoa, gaʻo maloloina, ma polotini oona e tatau ona avea ma vaega tele - pe a le o uma - o au meaʻai.

Tasi leisi lima, o meaʻai ua maeʻa maeʻaeʻa pei o bacon, chips potato, candies, cookies, sweetere cereals, ma suka e tatau ona faʻatapulaʻaina.

Meaʻai sauniuni: moa ma fualaʻau faʻafefiloi ma palu