ʻO ka ʻai ʻana me ka hoʻoikaika kino nui

He paʻakikī e manaʻoʻiʻo, akā ʻo ka hoʻoikaika kino nui ka kumu ʻole e haʻalele i nā momona kahiko a me nā kōpelu i makemake ʻia i nā meaʻai protein. Ma ka ʻaoʻao ʻē aʻe, he kumu kēia e hoʻoponopono hou ai i kāu papaʻai, e ʻokoʻa like ana me ka hiki. A hoʻohui i nā meaʻai olakino a pololei iā ia. ʻAʻole hiki i kēlā mau mea ke hāʻawi i ka ikaika a me ka ikaika, akā e ʻae hoʻi iā ʻoe e hana i nā mea hou aʻe a, ʻo ka hopena, e wikiwiki i nā kiʻekiʻe haʻuki.

Pehea e hoʻolālā ai i kahi papaʻai no ka hoʻoikaika kino nui

Hāʻawi ka meaʻai kūpono i ka mea haʻuki e loaʻa ka nui o nā mākala a kuni i ka momona ʻoiai ke olakino a olakino hoʻi i ke kino ʻO ia ke kumu e kaulike ai kāna papaʻai a loaʻa nā proteins, nā ʻōpelu a me nā momona i nā nui kūpono. Ma hope o nā mea āpau, hana kēlā me kēia o kēia macronutrients i kahi hana kikoʻī, ʻo ia hoʻi:

1. 1 Proteins - hoʻokumu ʻia kēia mau kumu i nā papaʻai āpau, me nā mea pāʻani. ʻO ka maʻalahi no ka mea he wahi kūkulu ia no ko mākou kino a, e like me ka wai, aia i ʻaneʻane i nā ʻano āpau āpau, e like me ka iwi, nā mākala a me nā mea hoʻopili, a hiki i ke koko. Eia nō naʻe, ʻaʻole i ʻoi aku ka nui o kā lākou mahele i ka papaʻai o kēlā me kēia lā ma mua o 15-20%, a i ʻole ʻo ka hypertrophy o ka mākala (ka hoʻonui ʻana i ka nui o nā mākala ma muli o ka hoʻonui ʻia o ka wahi a me ka nui o nā mākala, ʻaʻole ko lākou lōʻihi) ʻaʻole hiki ke hōʻalo ʻia. ʻO nā kumuwaiwai maikaʻi loa o ka protein i manaʻo ʻia he umauma moa, pākē, tuna, salemona, keʻokeʻo hua manu, legume, a me ka tī haʻahaʻa-calorie.
2. 2 ʻO nā kalapona he mau mea ia e huki ai ke kino i ka ikehu. Mahalo iā lākou i ʻike ʻia ka hoʻomanawanui a me ka hoʻomanawanui. Hana ʻia e like me kēia: ma muli o nā hopena biochemical paʻakikī, ua hoʻololi ʻia nā haʻalulu i glycogen. ʻO kēia ke ʻano o ka mālama ʻana i ka ikehu i hōʻiliʻili ʻia i loko o nā ʻiʻo i mea e hoʻokuʻu ʻia ai i ka wā o ka hoʻomaʻamaʻa aʻe a me ka hana ikaika o ka ʻiʻo, e hiki ai i ke kanaka ke hoʻoikaika ikaika. ʻO ka mea hoihoi, ʻoi aku ka nui o kāna aʻo ʻana, ʻoi aku ka nui o ka glycogen i kāna hale kūʻai ʻiʻo. I ka ʻai ʻana o ka mea pāʻani, pono e hoʻonui ʻia ka carbohydrates i 55-60% o ka nui o ka meaʻai. Hiki iā ʻoe ke loaʻa iā lākou ma ka ʻai ʻana i nā huahana lāʻau - cereals a i ʻole cereals.
3. 3 Fat - hāʻawi i ke kino me ka ikehu hou a pale i ka ulu ʻana o ka maʻi maʻi ʻōpū. ʻIke nui ʻia lākou i nā aila mea kanu - ʻoliva a me ka sunflower, a me ka aila iʻa, nā nati a me nā ʻanoʻano.

Nā wikamina a me nā kumuwaiwai kuhi

Ma waho o nā macronutrients, pono i nā mea pāʻani i nā wikamina a me nā microelement. Eia kekahi, e like me ka ʻōlelo a ka ʻelele o ka Academy of Nutrite and Dietetics Kelly L. Pritchett, "i ka wā kūpono a ikaika i ka hoʻoikaika kino, hoʻonui ʻia ka nalo ʻana o kekahi mau minelala, ma o ka hou." No laila, pono ke kino e hōʻiliʻili iā lākou i nā manawa āpau. Eia nā mea aʻe:

• Nā wikamina o ka hui B. ʻO ka hōʻailona mua o ko lākou hemahema ka nele o ka ikaika no ke kelepona hope loa. Hōʻike ʻia kēia e ka ʻoiaʻiʻo me kā lākou kōkua e hoʻololi ai ko mākou kino i ka protein a me ke kō i ka ikehu a synthesize i nā hunaola ʻulaʻula. Hōʻoia ʻia ka ʻikepili e nā hopena noiʻi. Loaʻa kēia mau mea i ka tuna, nā legume a me nā nati.
• ʻO ka calcium - me ka huaʻa D, ka potassium a me ka protein, ʻo kēia ʻano mineral ke kuleana no ka iwi iwi a me ka ikaika iwi. Loaʻa ia i nā huahana waiu, nā lau ʻōmaʻomaʻo uliuli a me nā legumes.
• Wikamina C - ʻaʻole nui ka poʻe ʻike ʻaʻole hiki ke hoʻonui i ka pale ʻana, akā pale pū kekahi i ka hanu i ka manawa a ma hope o ka hoʻoikaika kino. Ua hōʻoia ʻia kēia e nā hopena o ka noiʻi i hana ʻia ma ke Kulanui o Helsinki ma Finland. Loaʻa iā ia i nā hua citrus, rose hips, bele pepa, strawberry a me cabbage.
• ʻO ka Vitamin D - hoʻomaikaʻi i ke ʻano a me ka ikaika. ʻAʻole kēia he mau huaʻōlelo wale nō, akā ʻo nā hopena o ka noiʻi i mālama ʻia ma ke Kulanui o Pelekane o Newcastle ma lalo o ke alakaʻi ʻana a Akash Xinyi. He mea maʻalahi ka hana o kāna hana: kōkua ka vitamina D i ka hoʻoulu ʻana i ka hana o ka mitochondria, aia i loko o nā ʻiʻo ʻiʻo. ʻO ka hopena, piʻi ka leo ʻiʻo a ʻoi aku ka ikaika o ke kanaka. Hiki iā ʻoe ke hoʻopiha i nā waihona o kēia huaʻai ma ka ʻai ʻana i ka lā a i ʻole ka ʻai ʻana i nā huahana waiu, ka iʻa a me ka hua manu.
• ʻO ka Wikamina E kahi antioxidant mana e hoʻonui i ka palekana a pale i nā maʻi he nui. Aia i loko o nā hua, nā hua a me nā aila mea kanu.
• Ka hao - me ka ʻole, ʻaʻole hiki i nā ʻiʻo ke hana me ka ikaika piha. No ka mea ʻaʻole lawa ka oxygen, i lawe ʻia e nā erythrocytes, i hoʻohui ʻia me kāna kōkua. Eia kekahi, ʻo ka hemahema o ka hao ke alakaʻi i ka anemia a, ma muli o ka hopena, hoʻonui i ka luhi a me ka luhi. Loaʻa kēia ʻano mineral i loko o ka pipi, ka spinach, nā hua manu, ke kāpeti a me nā ʻāpala ʻōmaʻomaʻo.
• Magnesium - Hoʻonui ia i ka iwi iwi, a laila pale aku i ka mea haʻuki mai nā haki i ka wā o ka hoʻomaʻamaʻa ikaika. Hoʻohui ʻia, e like me kā Kelly Pritchett, "hoʻoulu ka magnesium ma luna o 300 mau enzymes i pili i ka ikehu metabolism. Nui lākou i nā lau lau ʻōmaʻomaʻo ʻōmaʻomaʻo, iʻa, nati.
• ʻO ka potassium kahi kumuwaiwai koʻikoʻi e hōʻoia i ka hana o nā ʻōnaehana hopohopo a me nā muscular a loaʻa i ka maiʻa. ʻO ia ke kumu i makemake ʻia ai ka mea hope e nā ʻōlapa ma hope o nā heihei lōʻihi. E hōʻoluʻolu wale i nā ʻehaʻeha a me nā ʻūlū i nā mākala keiki.

Nā meaʻai 17 kiʻekiʻe loa no ka hoʻoikaika kino

I mea e kaumaha ʻole ai ke kino a maʻa mau i ke ʻano nui, pono ʻoe e ʻai i ka hapa nui, akā pinepine. ʻO ke kūpono, pono e loaʻa i nā pāʻina he 5-6 i kēlā lā i kēia lā a me ka nui o nā meaʻai olakino a me nā mea inu i ka papaʻai. He 17 wale nō o lākou:

Ka wai - pono ʻoe e inu iā ia ʻaʻole ma mua a ma hope wale nō, akā i ka wā hoʻomaʻamaʻa. Maikaʻi wale no ka mea hoʻomaikaʻi i ka hana a pale i ka ʻeha. Aia ka nui o ka wai e inu ai i ka lōʻihi a me ka ikaika. I kekahi mau hihia, he mea kōkua ke inu i nā mea inu haʻuki.

ʻO nā hua manu kahi kumu o ka protein a me ka huaola D.

ʻO ka waiʻalani -ʻaʻole i loko o ka huaora C wale nō, akā,ʻo ka potassium - kekahi o nā mea electrolytes koʻikoʻi e pili ana i ke kaulike wai a kōkua i ka hoʻopihaʻana i ka nele o ka wai i loko o ke kino ma hope o ka hoʻoikaika kino.

ʻO Kefir kahi kumu o nā hua bacteria a me nā protein e pono ai no ka ulu ʻana o ka ʻiʻo. ʻO ka hoʻohana maʻamau o kefir e kōkua i ka hoʻomaʻemaʻe i ke kino a hoʻopau i ke kaumaha. Hiki iā ʻoe ke hoʻomaikaʻi i kona ʻono me ka oatmeal a i ʻole nā ​​hua.

He maiʻa maiʻa ka maiʻa i kōkua i ka hoʻihoʻi ʻana i nā pae glycogen a me ka potassium.

ʻO Salmon kahi kumu o ka protein anti-inflammatory a me ka omega-3 fatty acid. ʻAe ka huahana ʻaʻole wale e hoʻonui i ka nui o nā mākala, akā e hoʻomaikaʻi hoʻi i ka hana hoʻomaʻamaʻa.

ʻO nā huaʻai a me nā hua maloʻo kahi meaʻai māmā me nā wīwī, nā protein a me nā momona momona, a me nā huaora a me nā minelala i kā lākou ʻano. ʻAe iā ʻoe e hoʻihoʻi wikiwiki i ka ikaika a kūkulu i ka nui o nā mākala.

ʻO Blueberry kahi kumu o nā antioxidant i hiki ke hoʻonui i ka helu o ke ola ma hope o ka hoʻoikaika ikaika.

ʻO ka Pineapple kahi kumu o ka bromelain, kahi mea i loaʻa nā waiwai anti-inflammatory a paipai i ka mālama mua ʻana i nā dislocations, nā ʻeha a me ka edema. Eia kekahi, loaʻa iā ia ka huaora C, he mea nui ia no ka hoʻoponopono wikiwiki ʻana.

ʻO Kiwi kahi kumu o ka wikamina C, nā antioxidant a me ka potassium, hiki ke hakakā pono i ka ʻehaʻeha ma hope o ka hoʻoikaika kino.

ʻO ka Oatmeal kahi waiwai nui o nā mea momona a me nā huehue paʻakikī e hāʻawi i nā pae kō kō a maikaʻi a hoʻoikaika no nā mea hou.

E manaʻoʻiʻo paha ʻaʻole paha, hiki i ka caffeine ke hoʻonui i ka hoʻomanawanui a hoʻoliʻiliʻi i ka ʻehaʻeha o nāʻiʻo i ka manawa a ma hope o ka hoʻoikaika ikaika ʻana, e like me ka mea i hōʻike ʻia e ka noiʻi i mālama ʻia ma 2009 ma ke Kulanui o Ilinoi ma Urbana-Champaign. ʻO ka mea nui ʻaʻole e hoʻomāinoino iā ia.

ʻOysters - Hoʻonui lākou i ke kino me ka zinc a me ka hao, a ma muli o ka hopena, hāʻawi lākou i ka ikehu e pono ai no ka hoʻomaʻamaʻa ikaika.

Ginger - Loaʻa iā ia nā mea kūʻokoʻa i loaʻa nā waiwai anti-inflammatory a hōʻoluʻolu maikaʻi i ka ʻeha o nā mākala.

ʻO ka wai Tomato - kapa aku nā mea pāʻani iā ​​ia he analogue o nā inu haʻuki ma muli o ka ʻike o ka sodium a me ka potassium, kahi e hoʻopiha hou ai i ka nalowale o ka wai.

ʻO ka kokoleka pouli me kahi ʻike koko o 70% mau - ma nā mea kaulike, kani ia a hoʻomāmā maikaʻi i ka ʻehaʻeha o nā mākala.

ʻO ka meli kahi cocktail kūikawā o nā huaora a me nā minelala.

Wahi a nā poʻe loea, ʻo ka mea huna o ka kūleʻa o kēlā me kēia hoʻomaʻamaʻa ʻaʻole wale ma ka maikaʻi a me ka nui o nā meaʻai i ʻai ʻia, akā i ka manawa o ka ʻai ʻana No laila, ʻai i nā cereala a me nā salakeke hua ma mua o ka hoʻomaʻamaʻa ʻana, a me nā protein protein ma hope. A inu nui i nā wai i nā manawa āpau. A e hauʻoli ʻoe!