Pehea a me ka mea e ʻai ai ma mua a ma hope o ka hoʻoikaika kino

He mea nui nā punaewele a me nā meaʻai no ke olakino: nā protein, nā momona a me nā haʻuki. Lawe ʻia ka ikehu no ka neʻe ʻana mai nā carbohydrates, hoʻohana ʻia nā proteins ma ke ʻano he mea no ka hoʻihoʻi hou ʻana o nā lālā a me nā aʻa. Paipai hoʻoikaika kino maʻamau: E kiʻi i ka 20-25% o nā calorie mai nā protein, 20% mai ka momona, 55-60% mai nā haʻuki.

Ehia mau kalina e pono ai no ka pono?

Pehea e helu ai i nā calorie e pono ai? ʻO ka helu o kēlā me kēia lā nā ʻāpana like ʻole. ʻO ka mea i kapa ʻia ʻo "basal metabolic energy" - nā calorie, e pono ai no ka pā ʻana o ka puʻuwai, nā hanu e hanu ai, a pēlā aku. ʻO ka nui o ke kaumaha o ke kino, pono ka nui o ka ikaika. ʻO ke kanaka makua, ka liʻiliʻi o ka ikehu e pono ai. Ma ka laulā, e nānā iā ʻoe iho i ka pākaukau.

Inā ʻoe e kaupaona ma mua o 80 kg (wahine) a me 90 kg (kāne), e ʻike i ka laina hope loa.

Inā alakaʻi ʻoe i kahi nohona kūlanakauhale maʻamau (ʻo ia, ʻaʻole ʻoe e hana ma ke ʻano he loader a i ʻole he ballerina ʻoihana me ka hoʻoikaika kino kūpono), a laila hoʻohui iā ʻoe iho i kahi 400-500 kcal hou aʻe i kēlā me kēia lā. ʻO kēia no nā hana maʻamau, i kēlā me kēia lā.

Pono ke olakino i 200-500 calories hou aʻe, kaukaʻi ʻia i ka ikaika o ka hoʻoikaika kino. Me ke kōkua o kēia 200-500 kcal hope loa i hiki iā ʻoe ke pauma i nā mākala, lilo ka momona a loaʻa paha ke kaumaha i mea e waiho ʻole ʻia ai i ka ʻōpū, akā hāʻawi like ʻia i ke kino.

He aha e ʻai ai ma mua o ke aʻo ʻana

ʻO kēlā me kēia pahuhopu āu e hoʻonoho ai iā ʻoe iho, kaʻai ʻana ma mua o ka hoʻomaʻamaʻa pono e hoʻopili nui ʻia i kēlā mau waiʻohina e hāʻawi i ka ikaika no ke olakino.

e like me 60-40 mau minuke ma mua o ka hoʻomaka ʻana o ka haʻawina ʻai - ʻo ia nā mea i kapa ʻia he "lohi" (lōʻihi-digestible) nā huaʻohina. ʻAʻole i hana? A laila ma hope o 15 mau minuke ma mua o ke aʻo ʻana hoʻohana i nā pākīpī wikiwiki (wikiwiki) (. Ma mua, ʻaʻole hiki iā ʻoe ke ʻai iā lākou, no ka mea e hoʻomaka ke kino e hana ikaika i ka hormone insulina, a i ka lumi papa e palaualelo ʻoe a nāwaliwali hoʻi.

ʻAi e like me ka momona, protein a me fiber i hiki ma mua o ke aʻo ʻana: Lōʻihi lākou i ka hoʻowalewale ʻana, a ʻaʻole pono ʻoe e hana ma ka ʻōpū piha. Pili ka mea like i ka fiber - lawe ʻia he 3-4 mau hola no ka ʻōpū e hemo aku ai.

ʻAʻole ʻae ʻia ka hana mua. ʻOiaʻiʻo, ʻaʻole pāpā ʻia ka hoʻolapalapa ʻana i ka porridge i ka waiū a i ʻole ke kahe ʻana i kahi ʻaila liʻiliʻi i loko o ka ʻuala a i ʻole pasta.

ʻO kahi leka hope loa e pili ana i nā mea ʻono a me nā mea ʻono. ʻO ka momona, ua maopopo mua ʻoe, hiki iki. ʻOi aku, auwe, hoʻonāukiuki i ka make wai, no laila i ka wā o ka hoʻomaʻamaʻa e make wai ʻoe i nā manawa āpau.

He aha e ʻai ai ma hope o ke aʻo ʻana

ʻO ka rula maʻamau o ka manamana lima ma hope o ka hoʻoikaika ʻana e ʻai ia no 40-60 mau minuke.a i ʻole, e luhi ʻoe no kekahi mau lā. ʻAe, a iho i lalo ka palekana. Aia nō i ka mea nui i kāu pahuhopu hope loa.

Makemake e lilo kaupaona?

I kēlā me kēia lā, ʻai i ka 200-300 calories ma mua o kāu (ʻoiai e liʻiliʻi iki i ka lā hoʻoikaika ma mua o ka maʻamau). Ma hope o ka papa: 

Makemake e kūkulu i nā mākala?

I ka lā o kāu hoʻolālā, e hoʻohui i ka 30-60 g protein i kāu papaʻai. ʻAi ma hope o ka hoʻoikaika kino.

Makemake e kau i kahi kaupaona no ka wahine?

E waiho i ka ʻike calorie o ka lā e like me ka helu ʻia (basal metabolic energy + 400-500 no nā hana o kēlā me kēia lā + 200-500 no ke olakino). Ma hope o kāu hoʻolālā, e ʻai pū i kahi mea i loko o nā protein, carbohydrates, a me nā momona: no ka laʻana.

A ʻo ka mea hope loa, ʻo ka mea nui: ʻoi aku ka ʻono o nā meaʻai pololei loa! Me ka ʻole o ka leʻaleʻa, ʻaʻohe hopena. E ʻimi, hoʻāʻo, e koho iā ʻoe iho.