Manatu Meaʻai Meaʻai

Anotusi

• Faʻafefea ona fuafua le numera o togi faʻatagaina
• Laasaga 1:
• Laasaga 2:
• Laasaga 3:
• Aofaʻi o manatu mo meaʻai taʻitasi
• Manatu tulafono taumafataga

O le Points Diet e faʻatatau lava i kaloli o meaʻai, ma e tofu le tagata ma le numera o togi e mafai ona latou faʻaaogaina i le ao, ma faitau pe fia le tau o meaʻai uma. O le mea lea, taumafaina i le aso atoa tatau ona fuafuaina e tusa ma lenei togi, ma toetoe lava soʻo se ituaiga o meaai mafai ona faʻaumatia.

Ina ia lelei le vaʻavaʻaia o itu e tatau ai ona tusi i lalo uma meaʻai ma aofaʻiga faʻaalu i le ao, lea e fesoasoani foi e mafaufau loloto ai i mea e 'aʻai ma aʻoaʻo e tuʻufaʻatasia lelei meaʻai maloloina, lea e masani ona faʻaalu ai ititi togi i le taumafataga .

Faʻafefea ona fuafua le numera o togi faʻatagaina

O le aofaʻi o togi faʻatagaina mo tagata taʻitasi e 'ai i le aso atoa e fesuisuiaʻi e tusa ma itupa, maualuga, mamafa ma le ituaiga o faʻamalositino faʻamalositino.

Laasaga 1:

O le uluaʻi faʻatusatusaga e faia ia iloa le Basal Metabolic Rate (BMR), e tusa ai ma fua faʻavae nei:

Fafine:

• 10 i le 18 tausaga: mamafa x 12.2 + 746
• 18 i le 30 tausaga: mamafa x 14.7 + 496
• 30 i le 60 tausaga: Paʻu x 8.7 + 829
• Sili atu 60 tausaga: Paʻu x 10.5 + 596

Tamaloloa:

• 10 i le 18 tausaga: mamafa x 17.5 + 651
• 18 i le 30 tausaga: mamafa x 15.3 + 679
• 30 i le 60 tausaga: Paʻu x 8.7 + 879
• Sili atu 60+: Pauna x 13.5 + 487

Laasaga 2:

A maeʻa lenei faʻatusatusaga, e tatau ona faʻaopopo le tupe faʻaalu i le faʻamalositino, aua oi latou e faʻataʻitaʻia nisi faʻamalositino e iai le aia tatau e faʻaalu ai tele togi i le taumafataga. Mo lenei, e tatau ona faʻateleina le taua maua mai le TMB i le faʻamalositino mea moni, e tusa ai ma le laulau i lalo:

O le mea lea, o se 40-tausaga-le-tausaga le fafine ma 60 kg, mo se faʻataʻitaʻiga, ei ai lona BMR o 1401 kcal, ma afai na te faʻamalositino faʻamalositino le itiiti ifo i le 3x / vaiaso, o le a ia maua se aofaʻiga tupe faʻaalu o 1401 x 1.35 = 1891 kcal.

Laasaga 3:

A maeʻa ona sailia pe fia kalori e te faʻaaluina i le aso atoa, e tatau ona e fuafuaina pe fia ni togi e faʻatagaina oe e faʻaalu e faʻaalu ai le pauna. Ina ia faia lenei mea, oe tatau ona vaevaeina le aofaʻi kalori i le 3.6, o le aofaʻi atoa o togi manaʻomia e tausisi le mamafa. O lea la, ina ia leiloa mamafa, e tatau ona faʻaititia le 200 i le 300 togi o le aofaʻi maua.

I le faʻataʻitaʻiga na tuʻuina mai e le fafine 40-tausaga le matua, o faʻatatau e faʻapea: 1891 / 3.6 = 525 togi. Ina ia leiloa le mamafa, e tatau ona ia faʻaititia 200 togi o le aofaʻi, ae totoe 525 - 200 = 325 togi.

Aofaʻi o manatu mo meaʻai taʻitasi

I togi taumafataga, o meaʻai taʻitasi e iai latou togi taua e tatau ona faitauina ile aso atoa. Mo se faʻataʻitaʻiga, o fualaʻau e pei o le radish, tamato ma le chard e taua le 0 togi, ae o fualaʻau e pei o maukeni, beets ma karoti e tusa ma le 10 togi. O sua e eseese i le va o le 0 ma le 40 togi, ae o le 200 ml o vai inu e tusa ma le 24 togi. O le falaoa Farani, mo se faʻataʻitaʻiga, e 40 togi, e tutusa lona tau ma le 1 vaega laitiiti o le keli.

I le mea lea, i lenei taumafataga, o meaʻai uma e faʻasaʻolotoina, ma o le mea sili ona taua e tatau ona faia ia le sili atu i le aofaʻi o numera o togi faʻatagaina i le aso. Ae ui i lea, o le taumafaina o paleni paleni ma maloloina soifua maloloina, pei o fualaʻau, fualaʻau ma meaai atoa, faʻatagaina le taumafaina o le sili atu aofaʻi o meaai, lea e maua ai le sili atu lagona o le faʻamalieina ma tuua fiaʻai mo se taimi umi. Ina ia maua se lisi atoa o meaʻai ma manatu, kiliki: Lisi o meaʻai mo meaʻai meaʻai.

Manatu tulafono taumafataga

I le faʻaopopoga i le faʻaaloalo i le aofaʻi o togi faʻatagaina i le aso, ina ia mafai ona faʻaalu pauna ma lenei taumafataga e manaʻomia foʻi ona mulimulitaʻi i nisi o tulafono, pei o:

• Aua le sili atu i le aofaʻi o aso taʻitasi;
• Aua le soʻona soona taumafa;
• Aua le anapogi ma aua le faʻamasani i manatu i se tasi aso e faʻaaoga ai i le isi;
• Aua le faʻaaogaina ni numera o togi maualalo ifo nai lo le tapulaʻa fautuaina;
• Aua le sili atu i le 5 meaʻai ua faʻavasegaina o zero togi i le aso;
• A e faʻamalositino, e te maua ni togi faʻaopoopo, ae faʻatoa mafai ona faʻaaluina i le aso e tasi;
• Aua le 'ai i lalo ifo o le 230 togi i le aso;
• A uma le leiloa 5 kg oe tatau ona toe faitau le aofaʻi o togi e mafai ona e taumafaina i le aso.

O le suʻi meaai e mafai ona faia i le fale, naʻo oe pe o faatasi ma.