Me pēhea te tatau i ngā hiahiatanga o ia rā mō ngā kaora
Pendahuluan
He mea nui ngā hiahiatanga kaora o ia rā mō te pupuri i te hauora me te whakarite kia whiwhi te tinana i te kaha e ranea ana hei mahi tika. Ko te kaora he waeine o te kaha, ā, ka pāngia ngā hiahiatanga kaora o te tangata e ngā āhuatanga maha, tae atu ki te tau, te ira tangata, te taumaha, te teitei, me te taumata o te korikori tinana. Ka matapakihia e tēnei tuhinga te āhua o te tatau i ngā hiahiatanga kaora o ia rā, kia rite ki ngā hiahia o ia tangata.
He aha te mea nui ai te tatau i ō hiahia kaora o ia rā?
He mea nui te mōhio ki ō hiahia karori o ia rā mō ētahi take:
1. Te Whakaiti Taumaha: Mā te tatau i ngā kaora e hiahiatia ana ka āwhina i te hanga i tētahi kai whai hua mō te whakaiti taumaha.
2. Te Tipu me te Whakawhanaketanga: Mō ngā tamariki me ngā taiohi, me nui ngā kaora e hiahiatia ana mō te tipu me te whanaketanga tino pai.
3. Te Pupuri i te Hauora: Ka āwhina ngā kaora taurite ki te whakaiti i te mōrearea o ngā mate pēnei i te momona, te mate huka, me te mate ngakau.
4. Te Whakapai Ake i te Mahi Hākinakina: Me nui ake ngā kaora e hiahiatia ana e ngā kaitākaro me ngā tāngata hihiri kia mau tonu ai te mahi tino pai.
Ngā Take e Pā Ana ki ngā Hiahia Calorie
Ko ētahi o ngā āhuatanga e pā ana ki ngā hiahiatanga kaora o ia rā ko:
1. Te Auau Pūmua o te Pūmua (BMR): Koinei te maha o ngā kaora e hiahiatia ana e te tinana hei mahi i ngā mahi taketake pēnei i te manawa, te tohanga toto, me te hanga pūtau i te wā e okioki ana.
2. Taumata Mahi Tinana: Te maha o ngā kaora e tahuna ana i ngā mahi o ia rā pēnei i te hikoi, te mahi, te whakakori tinana rānei.
3. Te Hanga o te Tinana: Ko te hunga he nui ake ō rātou uaua, he nui ake ngā kaora e hiahiatia ana i te hunga he nui ake ō rātou ngako.
4. Ngā Āhuatanga Hauora: Ka taea e ētahi āhuatanga pēnei i te hyperthyroidism te whakanui ake i te hiahiatanga o ngā kaora.
5. Tau: Ka pōturi te pākia o te tinana i te kaumātuatanga, ā, ka whakaitihia te hiahia mō ngā kaora.
6. Ira Tangata: He nui ake ngā kaora e hiahiatia ana e ngā tāne i ngā wāhine nā te mea he nui ake ō rātou uaua.
Me pēhea te tatau i ngā hiahiatanga o ia rā mō ngā kaora
Te tatau i te BMR
He maha ngā tikanga hei tatau i te BMR, engari ko tētahi o ngā mea e whakamahia whānuitia ana ko te whārite Harris-Benedict. He rerekē tēnei whārite mō ngā tāne me ngā wāhine:
Mō ngā tāne:
\[ BMR = 88.362 + (13.397 \times taumaha \text{ i roto i te kg}) + (4.799 \times teitei \text{ i roto i te cm}) – (5.677 \times tau \text{ i roto i ngā tau}) \]
Mō ngā wāhine:
\[ BMR = 447.593 + (9.247 \times taumaha \text{ i roto i te kg}) + (3.098 \times teitei \text{ i roto i te cm}) – (4.330 \times tau \text{ i roto i ngā tau}) \]
Te Whakatau i ngā Take Mahi
I muri i te tatau i te BMR, ko te mahi e whai ake nei ko te whakatau i te Whakapaunga Pūngao Katoa o ia Rā (TDEE) mā te whakaaro ki ngā taumata ngohe tinana. Ka āwhina tēnei āhuatanga ngohe ki te whakarerekē i te BMR i runga i te taumata ngohe o te tangata. Anei ētahi āhuatanga ngohe e whakamahia whānuitia ana:
1. Noho noa (kore mahi): \[ TDEE = BMR \times 1.2 \]
2. Tino Iti (pāpaku te kaha): \[ TDEE = BMR \times 1.375 \]
3. Waenga (tino kaha): \[ TDEE = BMR \times 1.55 \]
4. Tino Kaha: \[ TDEE = BMR \times 1.725 \]
5. Tāpiri Hohe: \[ TDEE = BMR \whakanuia ki te 1.9 \]
Te tatau i te TDEE
Hei tauira, me tatau tātou i te TDEE mō tētahi tāne 30-tau te pakeke, e 70 kg te taumaha, e 175 cm te teitei, ā, he āhua hohekore:
1. Tātaihia te BMR:
\[ BMR = 88.362 + (13.397 \whakanuia te 70) + (4.799 \whakanuia te 175) – (5.677 \whakanuia te 30) \]
\[ BMR = 88.362 + 937.79 + 839.825 – 170.31 \]
\[ BMR = 1695.67 \kuputuhi{ kaora/rā} \]
2. Whakatauhia te TDEE me te tauwehenga ngohe taurite:
\[ TDEE = 1695.67 \whakareatia ki te 1.55 \]
\[ TDEE ≈ 2623.29 \kuputuhi{ kaora/rā} \]
Te Whakatikatika i ngā Hiahia Calorie i runga i ngā Whāinga
Hei Whakaiti Taumaha
Hei whakaiti i te taumaha, me hanga e koe he taupū karori. Ko te tikanga o tēnei ko te kai i te iti iho o ngā karori i tāu e tahu ana. Ko te taupū haumaru ko te 500-1000 karori ia rā, ā, ka taea e tēnei te whakaiti i te taumaha o te 0.5-1 kg ia wiki.
Hei Whakanui i te Taumaha
Hei whakanui i tō taumaha, me hanga e koe he kaora tāpiri mā te kai i ngā kaora nui atu i tāu e tahu ana. Mā te tāpiri i te 500 kaora ia rā ka āwhina i a koe ki te whakanui i te 0.5 kg ia wiki.
Hei Pupuri i te Taumaha o te Tinana
Mena ko tāu whāinga he pupuri i tō taumaha, kainga noa ngā kaora i runga anō i tō TDEE kua tatauhia.
Te Whakauru i tētahi Huarahi Hauora
Te Kai i ngā Kai Totika
He mea nui anō hoki te kounga o ō kaora. Kia tino kai koe i tētahi kai totika, taurite hoki, tae atu ki ngā huawhenua, ngā hua rākau, ngā pūmua kikokore, ngā witi katoa, me ngā ngako hauora.
Te Mahi Tinana
He mea nui te mahi whakakori tinana ki te whakatau i ngā hiahia kaora o ia rā. He mea nui anō hoki kia whakaarohia te momo mahi e mahia ana e koe, mai i te cardio ki te whakangungu kaha.
Aroturuki me te Whakatikatika
Ka rerekē pea tō tinana i roto i te wā, me ō hiahia kaora anō hoki. Nō reira, he mea nui kia aroturukihia tonutia, kia whakarerekētia hoki te nui o ngā kaora e kainga ana e koe kia rite ki ngā huringa o te taumaha, te hanganga o te tinana, me te taumata mahi.
Te Katinga
He mea nui te tatau i ō hiahia karori o ia rā hei whakahaere i tō taumaha me tō hauora whānui. Mā te whai whakaaro ki tō BMR me te taumata o te korikori tinana, me te whakarerekē i ō hiahia i runga i ō whāinga, ka taea e koe te whakarite i tētahi kai tika me te aroturuki pai i tō kai karori. Me kōrero tonu ki tētahi tohunga kai, ki tētahi tohunga hauora rānei i mua i te hanga i ngā huringa nui ki tō kai, ki tō mahinga whakakori tinana rānei.
Mā te mārama ake ki te tatau i ō hiahia kaora o ia rā, ka taea e koe te mahi i ngā mahi matatau ake hei whakatutuki i te hauora pai rawa atu me te oranga taurite ake.
