He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa

He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa

Hoʻomaka ka poʻe he nui i kahi papaʻai e hoʻokō i nā hopena i makemake ʻia ma mua koke. He mea nui ia e ʻike i ka wā a pehea e hoʻokomo ai i nā meaʻai i hiki i ko mākou kino ke piha i ka hiki. Ke hoʻomaʻamaʻa ikaika mākou i ka hale hoʻoikaika kino, pau nā hale kūʻai ikehu. No laila, haʻohaʻo ka poʻe he nui he aha e ʻai ai ma hope o ka hoʻomaʻamaʻa.

Maʻaneʻi hiki iā ʻoe ke aʻo e pili ana i ke koʻikoʻi o ka meaʻai ma mua, i ka wā a ma hope o ka hoʻomaʻamaʻa ʻana a me nā mea e ʻai ai ma hope o ke aʻo ʻana. Makemake ʻoe e ʻike hou?

Nā Pono Nutritional

Manawa kī e ʻai ai

ʻO ka mea mua a mākou e noʻonoʻo ai macronutrients. No ko mākou kino e holo pono, ʻo kēlā me kēia pahuhopu, pono e mālama pono ʻia. Makemake paha mākou hoʻonui i ka nui o nā mākala, neʻe i ka ho'ākāka ʻana i nā mākala, nalo ke kaupaona a i ʻole ʻano maʻalahi i ko mākou kino ʻaʻole hiki ke nele i nā mea momona. Ke makemake ʻoe e lilo i ka kaumaha, huli ka poʻe i nā papaʻai calorie haʻahaʻa a pau lākou i ka poina i ko mākou kino he ʻenekini a ʻo ka wahie ka meaʻai.

No ka loaʻa ʻana o ka ikehu, pono i ko mākou kino i nā haʻuki kūpina. ʻOiai lākou e hoʻopili ʻia i ke kino, hoʻopihapiha lākou i kā mākou mau hale kūʻai glycogen. Eia nō naʻe, ma hope o ka pau ʻana o ka makahiki, aia nā waihona i ka ʻole. ʻO kēia kahi āu e nīnau ai iā ʻoe iho i ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana e hoʻi hou ai me ka hiki.

Eia nō naʻe, pono ʻoe e ʻike i nā meaʻai ʻoi aku ka maikaʻi e ʻai ai ma hope o ke aʻo ʻana. ʻAʻole nā ​​meaʻai āpau i nā ʻāpana like a i ʻole ka wikiwiki like o ka asimilation. ʻO ia, ke hoʻomaʻamaʻa ko mākou kino i hoʻokahi a i mau hola paha, ua hoʻopau ʻia nā mālama ikehu. No laila, pono ʻoe e ola i ka wā hiki loa. Aia nā meaʻai e assimilated wikiwiki ma mua o nā mea ʻē aʻe. I ke kumu o ka loaʻa muscle, ua lohe paha ʻoe protein protein a i ʻole protein Whey. Loaʻa i kēia protein ke assimilation wikiwiki i mea e hoʻi koke ai ko mākou kino i ka wā hiki.

Manawa kī

ʻAiʻai hoʻomaʻamaʻa

Loaʻa ka pahuhopu i nā poʻe āpau a lākou e hoʻomaʻamaʻa ai. ʻO kēlā me kēia pahuhopu, pono e mahalo ʻia ka manawa nui o ka pāʻina hope o ka hana. Inā hoʻokō pololei ʻia ia, hiki ke hoʻokō ʻia nā hopena ma mua o ka noʻonoʻo.

Ma hope o ka hoʻomaʻamaʻa ʻana ʻaʻole i lilo ke kino i ka ikaika, akā pū kekahi lilo ʻoe i ka wai, nā minelala, a me nā electrolytes. No laila, he mea nui e hāʻawi iā ia i kahi hoʻōla maikaʻi.

Inā mākou i ke kaʻina hana o ka loaʻa ʻana o ka mākala, pono mākou e ʻai i kahi pāʻina kiʻekiʻe i loko o ka protein a me nā wīwī maʻalahi me kahi papa kuhikuhi glycemic kiʻekiʻe. Hana ʻia kēia ma muli o ka hoʻohana ʻana o ke kino i nā amino acid no ka synthesity o nāʻiʻo muscle hou.

Inā mākou e ʻimi ana e lilo i kaupaona a puhi i ka momona, lawa ia e inu ai i nā wai a mālama pono i ka hydration. Ke pau ka hoʻoikaika, pono ʻoe e kali ma ka liʻiliʻi i hoʻokahi hola e ʻai i ka meaʻai. Aia a hiki i ka manawa e ʻai ai Kūpono, koho i kēlā mau mea me ka papa kuhikuhi glycemic haʻahaʻa. I kēia ala ke hoʻohana nei mākou i ke kino e hoʻohana i ka momona ma ke ʻano he mālama ikehu a hoʻomau mākou i ke puhi iā ia.

He aha ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa inā makemake ʻoe e loaʻa ka nui o nā mākala

Loaʻa kākahu iwi

Nui nā poʻe e makemake e hoʻonui i ko lākou puʻupuʻu i ka nānā aku ʻoi aku ka maikaʻi. ʻOʻoleʻa ka hana loaʻa kālā. ʻO ka nui o ka kcal e pono e hoʻopau ʻia aia ma luna o nā mea a mākou e kuni ai. Pono ʻoe e hana paʻakikī nā hana e loaʻa ai ka nui o nā mākala.

I kēia hihia, e hoʻomaʻamaʻa mākou ma kahi o hoʻokahi hola / hola a me ka hapalua i ka hale hoʻoikaika kino i kahi ala ikaika. Ma hope o ka hoʻomaʻamaʻa ʻana, pono mākou e hoʻonāukiuki i ko mākou kino me kahi protein maʻalahi, ʻai ka wai a me kahi kō iki e hoʻoulu ai i ka synthes protein muscle.

ʻO ka manawa e lawe ʻia ai kēia mau meaʻai ma waena o 30 mau minuke a me ʻelua mau hola ma hope o ka hoʻāʻo. Aia i kēia manawa o ke lā e uwē ai ke kino no nā mea momona.

Eia kekahi mau laʻana o nā meaʻai hiki iā ʻoe ke ʻai ma hope o ke aʻo ʻana:

  • He maiʻa a me ke aniani o ka waiū. He papa kuhikuhi glycemic kiʻekiʻe ka maiʻa a me kekahi mau kō. Kūpono ia no ka hoʻihoʻi ʻana i ka glycogen i lilo. I kekahi ʻaoʻao, ʻo ka waiū kahi kumu protein maikaʻi.
  • ʻO ka wai ʻalani me kahi scoop o ka protein. He assimilation wikiwiki ka protein whey a e kōkua nā ʻalani iā ​​ʻoe e hoʻōla i nā minelala.
  • Oatmeal a me ka meli. Hiki ke lawe ʻia ka Oatmeal me ka waiū e hoʻonui i ka lāʻau protein. ʻO ka meli ka kō no ka hoʻōla o ka mākala.
  • ʻO kahi scoop o amylopectin a me whey protein. Hele mai ʻo Amylopectin mai ka waxy cornstarch. He kāmeka kākela koke ia.
  • He kīʻaha waiū a me ʻekolu mau ʻāpala maloʻo. Loaʻa ka hope i ke kō maoli e hoʻihoʻi i nā mākala.

He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa inā makemake ʻoe e puhi i ka momona

Kukuna nā calorie

Ke puhi nei ʻoe i ka momona, makemake ʻoe e hana i kahi deficit caloric e kumu ai i ke kino e hoʻopau i ka momona ma ke ʻano he ikehu. ʻAʻole pili kēia i ka pāʻina hoʻolālā ma hope i nā meaʻai paʻa e hāʻawi i ka ikehu ma hope koke o ka hoʻomaʻamaʻa ʻana. ʻAe, pono e inu i ka wai he nui.

Ke pau ka hoʻomaʻamaʻa, ma hope o ʻelua mau hola, maikaʻi ka ʻai ʻana i nā meaʻai ʻaʻole pono ke ʻai pono. I kēia ala, e hoʻoikaika mākou i ko mākou kino e hoʻomau i ka momona momona ma ke ʻano he ikehu.

Eia kekahi o kēlā mau meaʻai:

  • 1 ʻāpala me ka ʻili.
  • ʻO kahi yogurt skimmed me nā huaʻai hou.
  • 1 aniani o ka waiū skimmed me 5 walnuts a i ʻole 10 ʻalemona.
  • 30 gram o nā hua pua sunflower.
  • 1 kīʻaha o ka waiū skimmed me ka oatmeal me ka hoʻohui ʻole ʻia o ke kō.
  • 1 / ʻo ka sanwich o ka palaoa palaoa a pau me ka tī momona a me ka kōmato momona momona.

He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana ma muli o ka hana

Isotonic

Nui a hewahewa nā ʻano o ka hana a me ka lōʻihi. No laila, ke ʻano o ka meaʻai a mākou e ʻai ai. Inā mākou i hana i kahi marathon ʻekolu mau hola, pono mākou i ka wai me nā electrolytes, nā sugars a me nā minelala e hoʻōla hou i ka potassium, magnesium, sodium a me nā mea ʻē aʻe.

Inā he 90 mau minuke ka hana, ʻo ka mea maikaʻi kahi inu isotonic. Hiki iā mākou ke lawe i ka maiʻa a i ʻole kekahi ʻano hua e like me ka watermelon a me ka melon.

Lana koʻu manaʻo me kēia mau ʻōlelo aʻoaʻo hiki iā ʻoe ke hoʻomaikaʻi i nā hopena o kāu hoʻomaʻamaʻa ʻana a hoʻokō i nā pahuhopu i kahi manawa pōkole 🙂


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.