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Ke hana mau nei ma ka home a i ʻole i ka hale hoʻoikaika kino, ʻike ʻole ʻia ka nīnau e pili ana i ka meaʻai ma mua a ma hope o ka hoʻoikaika kino. He aha, i ka manawa a pehea ka nui e hiki ai iā ʻoe ke ʻai ma hope o ka hoʻomaʻamaʻa e lilo i kaupaona a lahilahi i ke kino?
ʻO ka mea mua e pono ai ʻoe e ʻike i kēlā e lilo ana ʻoe i ke kaupaona wale nō inā e hoʻopau ka nui o nā calorie i kēlā me kēia lā ma mua o kou hoʻopau ʻana. Kumuhana i kēia kumu nui o ka lilo ʻana o ka paona, hoʻopau ʻoe i ka nui o ke kaupaona inā ʻaʻole ʻoe e mālama i nā lula, ʻo ia hoʻi, ma mua a ma hope o ke aʻo ʻana. Eia nō naʻe, kahi ala kani i ka nīnau o ka meaʻai ma hope o ka hoʻolālā e kōkua iā ʻoe e hoʻonui i ke kaʻina hana o ka hemo ʻana o ka momona a hana i kahi kino nani.
Helu Calorie: nā nīnau a me nā pane maʻamau
Nutr ma mua o ka hoʻomaʻamaʻa
No laila, e nānā kākou i ka mea e ʻai ai ma mua o ka hoʻoikaika kino. Ma nā ʻano he nui e hilinaʻi ia ke hana ʻoe.
1. Inā ʻoe i ke kakahiaka ma kahi ʻōpū hakahaka
ʻO ke komo ʻana i ke kakahiaka me ka ʻōpū ʻole, ʻo ia kekahi o nā ala kaulana loa e hoʻopau ai i ka momona, ʻoiai ʻo ka maikaʻi o kēia ʻano o ke kaupaona ʻana e hoʻopaʻapaʻa mau ana i nā kumu aʻo a puni ka honua. Hoʻopaʻapaʻa ka poʻe pili i ke kumumanaʻo o ka hoʻomaʻamaʻa ʻana i ka ʻōpū ʻole i kēia manawa ka liʻiliʻi o nā hale kūʻai glycogen i loko o ke ake no laila e huki kou kino i ka ikehu mai kou momona a no laila "hoʻopau" iā ia. ʻO nā mea kū'ē i kēia kumumanaʻo e ʻōlelo nei i ka hoʻemi ʻana o ka momona o ke kino ʻoiai ke aʻo ʻana ʻaʻole i hoʻopilikia ʻia, akā hiki ke maʻalahi ka hoʻomaʻamaʻa ʻana i ka ʻiʻo kakahiaka, a laila e hoʻokaʻawale iā ʻoe mai ke kino toned nani.
ʻO ka ʻoiaʻiʻo, ʻo ke koho o ke aʻo ʻana ma ka ʻōpū hakahaka he kūpono wale ia no nā mea e aʻo ana ma ka home a i ʻole he hale hoʻoikaika kino kokoke i ka home. No ka mea e mālama i ke kino i ka wī no kekahi mau hola (i ka wā a ma mua o ka hoʻoikaika kino) ʻAʻohe pono nui. Akā inā ʻoe i koho i ka haʻuki i ke kakahiaka ma mua o ka ʻaina kakahiaka, ma mua o ka hoʻomaʻamaʻa ʻana i kekahi mea ʻaʻole pono, ʻoiai e paʻa ana kekahi wai.
I kekahi mau kumu, ʻaʻole pono e hoʻoikaika i ka ʻōpū ma ka ʻōpū hakahaka:
- Inā ʻoe e hana nei i ka ikaika no ka ulu ʻana o nā mākala.
- Inā ʻoe e hana nei i nā hoʻolālā ikaika nui (TABATA, crossfit).
- Inā loaʻa iā ʻoe ka paʻakikī me ka hoʻoikaika kino ma ka ʻōpū hakahaka, luʻuluʻu a nāwaliwali hoʻi.
Ke holo nei i ke kakahiaka: hoʻohana a me ka pono
2. Inā ʻoe ma hope o ka meaʻai māmā i ke kakahiaka
He aha ke ʻano o ka hoʻomaʻamaʻa mua e koho ai inā ʻaʻole hiki ke hana ma ka ʻōpū hakahaka? ʻO kahi laʻana, inā ʻoe e hana ikaika nei i ka hoʻoikaika kino, hoʻomaʻamaʻa ikaika, a i ʻole ʻoluʻolu ʻole ʻoe e hoʻomaʻamaʻa ma ka ʻōpū nele. I kēia hihia hiki iā ʻoe ke loaʻa i ka momona momona a i ʻole ka protein-carbohydrate meaʻai māmā 30-45 mau minuke ma mua o ke aʻo ʻana. Hiki ke kope, maiʻa, pahūpahū me kahi ʻāpana tīhi, protein whey i ka waiū a i ʻole nā granola bar (ʻo kēia kahi ʻāpana liʻiliʻi o ka meaʻai, ma kahi o 100 g). I kēia hihia, loaʻa iā ʻoe nā papa ikaika a me ka ikaika. Hiki iā ʻoe ke inu i ke kīʻaha o ka yogurt a i ʻole ka waiū, inā lawa ia no ka hoʻomaʻamaʻa ʻana.
E ʻoluʻolu ʻaʻole pono kēia i kahi kakahiaka kakahiaka piha piha. E liʻiliʻi ka meaʻai māmā, inā ʻaʻole paʻakikī e hana. Eia kekahi, ʻo ka hoʻomaʻamaʻa ikaika ʻana ma ka ʻōpū piha he indigestion a i ʻole ka luaʻi. Inā makemake ʻoe i ka ʻaina kakahiaka piha a laila hoʻoikaika kino, ma kēia mea ʻoi aku ka maikaʻi o ka hāʻawi ʻana i ka makemake i nā cereala, a hoʻomaʻamaʻa ma ka liʻiliʻi he 1.5 mau hola ma hope o ka pāʻina ʻana.
E ʻike i kā mākou papa hana hoʻoikaika kino mākaukau no ka home:
- E hoʻolālā i ka hoʻomaʻamaʻa kaapuni no nā kaikamahine i 3 mau lā
- E hoʻolālā i kahi hana kaapuni no nā kāne 3 lā
3. Inā ʻoe he kakahiaka, ʻauinalā a ahiahi paha
I nā hihia ʻē aʻe, noʻonoʻo pono ʻia ka meaʻai kūpono ma mua o ka hoʻoikaika kino ʻōpiopio paʻakikī. Loaʻa nā huaʻai paʻakikī i ka cereals. No 1.5-2 mau hola ma mua o ka papa e ʻai i ka buckwheat, raiki, oatmeal, cereal ʻē aʻe, pasta mai ka palaoa durum (inā he ʻaina ahiahi, me ka ʻiʻo a iʻa paha). Inā ma mua o ka hoʻomaʻamaʻa ʻana i ka ʻai ʻaʻole hana, a laila e hoʻopakele hou ʻoe i ka meaʻai carbohydrate, i ʻōlelo ʻia ma ka paukū mua. Akā ʻoi aku ka maikaʻi o ka hoʻolālā ʻana i kou lā ma mua o ka haʻawina ua loaʻa ʻoe i kahi pāʻina piha me nā carbs paʻakikī.
ʻO kekahi kihi e pili ana i ka meaʻai ma mua o ka hoʻoikaika kino: ʻaʻole pono ia ma mua o ka papa he papa protein wale nō. ʻAʻole ia e hāʻawi iā ʻoe i ka ikaika, a ʻaʻole hiki iā ʻoe ke hana i ka ikaika piha.
Māka i nā hua a me nā cereal: he aha ka mea ʻoi aku ke koho
ʻAi ma hope o ka hoʻoikaika kino
He aha e ʻai ai ma hope o ka hoʻoikaika kino? Ma waena o ka hapalua hola ma hope o ka hoʻolālā, pono ʻoe e pani i ka puka aniani o ka protein-carbohydrate, kahi e loaʻa ai i ke kino ka koi ikaika no nā meaola. Inā i kēia manawa e hoʻopiha i ke kino me nā protein a me nā kāhūhā, e kōkua kēia i ke kino e mālama i kou mau mākala.
Pani pani puka aniani 30 mau minuke ma hope o ka papa. Paipai ʻia e hana i kahi hui pūmua-carbohydrate i ka helu o 60 a 40. I hoʻokahi lā hoʻoikaika kino aerobic 60% e hāʻawi i nā carbohydrates a me 40% proteins. I nā lā o ka ikaika a me ka hoʻomaʻamaʻa aerobic-ikaika, i ka ʻaoʻao ʻē aʻe, 60% nā protein a me 40% nā haʻuki. Nā laʻana o ka meaʻai ma hope o ka hoʻoikaika kino:
- E hoʻoluliluli i ka protein i ka waiū momona momona (ʻoi loa ka protein whey)
- ʻO ka paʻakai liʻiliʻi momona me nā hua
- ʻO nā hua ʻōpala a i ʻole nā hua berena
- Sandwiches me ka moa wiwi
Inā makemake ʻoe e lilo i ka paona, ʻo ka ʻai calorie ma kahi o ka hapalua o ka mea āu i hoʻolilo ai i ka lumi papa. ʻO kahi laʻana, ka hoʻoikaika kino ʻana, ua puhi ʻoe i 500 mau calorie. No laila i loko o ka hapalua hola ma hope o ka ʻai ʻana i ka ipu protein-carbohydrate, me ka waiwai o ka ikehu 250 kcal. Pono e hoʻohui pū ʻia nā protein a me nā hāmele 60/40 ma muli o ke ʻano o kāu hoʻoikaika. ʻO ka pāʻina piha he 1.5-2 mau hola, a laila ka pā waena waena ma hope o ka hoʻolālā.
Inā hoʻoikaika ʻoe i ke kakahiaka ma ka ʻōpū hakahaka a ma hope paha o kahi meaʻai liʻiliʻi, ma hope o ka hoʻomaʻamaʻa kahi laʻana i ka Pōʻaka kakahiaka piha 30-45 mau minuke. Akā ʻaʻole kēia he koho no ka poʻe e hana ana i ka ulu ʻana o ka nui o nā mākala, ma kēia mea ʻoi aku ka maikaʻi o ka hoʻopili ʻana i ka mana maʻamau i hōʻike ʻia ma luna.
Nā ʻano protein a pehea e koho ai
He aha ka mea e ʻai ʻole ai ma hope o ka hoʻoikaika kino?
ʻO ka mea mua, pale mea ʻai momona (me ka waiu piha a me ka paʻakai momona). Kāohi ka momona i ka komo ʻana o nā meaʻai i loko o ke kahe koko, no laila pono e ʻai ma hope o ka hoʻomaʻamaʻa ʻana i nā huahana momona ʻole. ʻO ka lua, ʻaʻole pono ma hope o ka hoʻomaʻamaʻa ʻana e ʻai i nā meaʻai i loaʻa caffeine, ka mea e pale ai i ka hoʻohana ʻana o ka protein no ka hoʻōla hou ʻana i nā mākala.
Ma hope o kēia mau ʻōlelo aʻoaʻo maʻalahi no ka ʻai ʻana ma mua a ma hope o ka hoʻoikaika kino, e hoʻomaikaʻi ʻoe i ka hana o kāu hana a lawe i kahi ʻanuʻu hou aʻe i ke kino o kāu mau moeʻuhane. Eia nō naʻe, e hoʻomanaʻo i ka nīnau o ka meaʻai ma mua a ma hope o ka hoʻoikaika ʻana ʻaʻole ia he mea nui no ka poʻe makemake e lilo i ka kaumaha a hoʻopaʻa i ke kino. ʻO ka mea nui ka hānai ʻana i ka lā, ka mālama ʻana i ka nele o ka nui o nā calories, lawa ka protein, nā paʻakai a me nā momona. No laila hiki iā ʻoe ke hoʻomaʻamaʻa mau i ka papa kuhikuhi i kūpono i kā lākou hiki pono.
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