ʻO ka meaʻai no ka loaʻa ʻana o ka nui o nā mākala

ʻO kahi kino nani, mākala ka moe a ka poʻe he nui. Hoʻolilo lākou i ko lākou mau lā i nā hale haʻuki a me nā kikowaena hoʻoikaika kino, e hana mau ana iā lākou iho a e hoʻāʻo nei e hoʻokō i kā lākou mau moemoeā āpau. Eia nō naʻe, no ke aha o ke ʻano o ka hoʻohālikelike, ʻaʻole kū ʻia kahi hana mana. ʻAʻole hoʻonui ka nui o ka mākala i ka nui, akā hoʻemi pū kekahi. Hōʻike nā kānaka ʻepekema, nā mea mālama meaʻai a me nā mea hoʻomaʻamaʻa me ko lākou kūlana kiʻekiʻe ma ka honua holoʻokoʻa i kā lākou mau puke paʻi e pili ana i nā kumu no ia ʻano phenomena, e moe pinepine nei i loko o kahi papaʻai i koho hewa ʻole ʻia.

ʻO ka meaʻai a me ka nui o nā mākala

ʻIke mākou mai ke kula e pono i nā mea pāʻani a me nā poʻe e alakaʻi nei i kahi nohona hana e ʻai i ke olakino hiki. Eia naʻe, ʻaʻole nui ka poʻe e nānā pono i ka maikaʻi o ka meaʻai. Ma hope o nā mea āpau, ʻaʻole lawa ka hāʻawi ʻana i kou kino me ka nui o nā protein, nā momona a me nā momona.

He mea nui ka mālama ʻana i ka hoʻopili ʻana o kahi paʻakikī o nā wikamina pono i ka papaʻai. ʻO kēia no ke kūkulu ʻana i nā mākala i ke kūkulu ʻana i nā mākala puʻupuʻu. Aia kēia hana i ka hopena o nā hopena biochemical e pili ana i kekahi mau mea. Eia kekahi, inā ʻaʻole e loaʻa ke kino iā lākou, a hoʻomau ka hoʻomaʻamaʻa ikaika ʻana o ke kanaka, ʻaʻole ulu wale ka nui o ka mākala, akā e emi pū kekahi.

ʻO nā wikamina no ka ulu ʻana o nā mākala

I mea e pale aku ai i kēia, pono ʻoe e hoʻolako i kou kino me kahi paʻakikī o nā huaola aʻe:

• Wikamina A. komo ia i loko o ke kaʻina hana o ka hoʻohiolo protein, me ka ʻole e hiki ʻole ke loaʻa ka mākala.
• Wikamina C. He mea kōkua e pale i nā hunaola i nā luku. He aha hou aʻe, hoʻolaha ia i ka hoʻokumu ʻia ʻana o collagen, ka mea hoʻopili e paʻa maoli i nā mākala a me nā iwi. Hoʻohui ʻia, pili kēia huaola i ka omo ʻana o ka hao, kahi e pili ai ke kiʻekiʻe o ka hemoglobin i ke koko, kahi e hōʻoia ai i ka lawe ʻana o ka oxygen i nā mākala.
• Wikamina E. ʻO kekahi antioxidant mana e hoʻopau i nā radical manuahi i loko o ke kino, i ka pale ʻana i nā membrane o nā hunaola nāʻiʻo mai ka luku ʻia.
• Wikamina D. Pono no ka omo o ka kalipuna a me ka phosphore. Hoʻohana ʻia ka mea hope loa i ka synthesity o ATP (adenosine triphosphoric acid) - ka ikehu o nā hunaola ola.
• Nā wikamina B, ma B1, B2, B3, B6 a me B12 kikoʻī. Kākoʻo lākou i ka ulu ʻana o nāʻiʻo iʻa.

Nā meaʻai 16 kiʻekiʻe loa no ka ulu ʻana o nā mākala

Salemona. He kumu maikaʻi ʻoi loa ia o ka protein, ʻo ka nele o ia mea e keakea i ka ulu kino maʻamau a me ka ulu ʻana o ke kino. Hoʻohui ʻia, loaʻa nā omega-3 fatty acid i mea e hōʻeleu ai i ka metabolism. Wahi a nā ʻike i paʻi ʻia ma ka Ka Nūpepa o ka International Society for Sports Nutrition, pono ke kanaka e ʻimi ana e kūkulu i nā mākala e ʻai i hoʻokahi gram o ka protein no kēlā me kēia paona (0.45 kg) o ke kaumaha o ke kino. Eia nō naʻe, e hoʻōki mālie ke kino i nā protein āpau i lawe ʻia mai ka meaʻai, ʻoiai inā ʻoi aku ka nui o kāna nui i 100 mau mika, ʻai ʻia i ka manawa.

Oatmeal. Loaʻa iā ia nā huakalaha paʻakikī, nā protein, puluniu, nā wikamina a me nā minelala.

Pipi. ʻO kekahi kumu waiwai nui o ka protein.

ʻO Buckwheat. ʻAʻohe wale i nā huaʻaleʻale wale nō, akā ʻo nā protein (18 gram no kēlā me kēia 100 gram o nā cereal), ʻo ke kumu olaola i ʻoi aku i ka 90%.

Momona iʻa. Hoʻo wikiwiki kēia i ka metabolism a kōkua pū kekahi i ke kino e hoʻihoʻi wikiwiki ma hope o ka hoʻoikaika kino.

Kuleke. ʻAʻole wale ka protein i loko, akā ʻo 11 mau wikamina a me nā minelala.

Umauma moa. Huahana momona momona, 100 gr. nona nā 22 gr. squirrel.

Huamoa. ʻO kekahi kumu o ka protein, a ʻo ka zinc, ka hao a me ka calcium. ʻO ia ke kumu i manaʻo ʻia ai nā hua he mea pono o ka meaʻai haʻuki.

Paukū tī Kahi kumu maikaʻi o ka protein.

ʻAmelemona Loaʻa iā ia nā protein, nā momona momona a me nā huaora E.

Kāloti a me nā ʻano kāpena āpau. Loaʻa iā lākou ka huaora A.

Citrus. Hoʻonui lākou i ke kino me ka huaora C.

Yogurt. Kahi kumu maikaʻi o ka protein a me ka puna.

Wai. Me ka loaʻa ʻole o ka wai kūpono, ʻaʻole hiki i ke kino ke hoʻonui i kona ikaika, a ʻaʻole hiki iā ʻoe ke hoʻokumu i ka digestion.

Smoothie. ʻO ka cocktail momona maikaʻi. ʻO Susan Kleiner, ka mea kākau o Winners 'Sports Nutrite a me kekahi o nā loea alakaʻi o ke kula, aʻo aku i kāna mea kūʻai aku pehea e hoʻomākaukau pono ai i kēia inu: a hoʻomaʻamaʻa i ka linseed āpau a i ʻole ka aila ʻoliva e hoʻolauna i nā momona olakino i ka hui. “

Kope. ʻO ka hoʻokolohua, ua ʻike nā ʻepekema mai UK ʻo ka hui pū ʻana o ka caffeine a me nā huehue i loaʻa i nā cereal e hoʻonui ai i ka hoʻomanawanui ʻana o nā mea haʻuki. I ka manawa like, ua hōʻike nā kānaka noiʻi ma ke Kulanui o ʻIlino e hoʻoliʻiliʻi ka caffeine i ka ʻeha i ka wā hoʻoikaika kino. A ua hōʻike nā ʻepekema mai Austraalia i nā hopena o ke aʻo ʻana e hōʻike ana i ka piʻi ʻana o ka helu o ka hōʻiliʻili ʻana o glycogen, a ʻo ka ʻoiaʻiʻo, he puʻukū ikehu ia, ma lalo o ka mana o nā caffeine like ʻole a me nā wai ʻohā.

Ma waho aʻe o ka loaʻa ʻana o ka nui o nā mākala, ma hope o kēia mau loina āpau e ʻae iā ʻoe e hoʻonui kūlohelohe i nā testosterone. Akā ʻaʻole ka ikaika, ka ahonui a me ke olakino o nā kāne wale nō e pili iā ia, akā i kā lākou libido. A he hōʻoia ʻē kēia no ka hilinaʻi iā ʻoe iho a me kahi hōʻoia o ka kūleʻa kupaianaha ma waena o nā ʻelele o ka ʻatikala nani. Kaha hoʻopaʻapaʻa no ka loli nui i kou ola iho, ʻeā?