Pehea e loaʻa ai ka nui o nā mākala.
ʻO ka hoʻomaʻamaʻa ʻana a me nā haʻuki no nā wahine, ka mea mua, ka hōʻemi kino a me kahi kino lohi. Akā no ka hapalua kāne, he pahu hopu ʻokoʻa nā haʻuki haʻuki - ka waiwai waiwai a ke hoʻolālā nei i kahi kino nani. ʻOiaʻiʻo, ʻo ka loaʻa ʻana o ke kaumaha o ke kino i nā mea pāʻani ʻaʻole ia he mea e loaʻa ai ka nui ma muli o ka momona o ke kino, he waiwai ia i ka nui o nā mākala. E like me kāu e ʻike ai, ʻo ka nui o ke ʻano o ke kanaka e pili ana i nā genetics, hoʻoilina ka ʻili mai nā mākua, akā hiki ke hoʻoponopono ʻia ke koena iā ʻoe iho. ʻO ka mea nui ka mākaukau e hoʻokokoke i kēia kaʻina hana a loaʻa ka makemake e pili mau i ka papa kuhikuhi o ka meaʻai a me nā hana o kēlā me kēia lā.
No laila, ʻo kekahi o nā rula maʻamau o ka kūleʻa no ka loaʻa ʻana o ka nui ka meaʻai kūpono… Pono e hoʻokumu ʻia ka meaʻai ma luna o nā meaʻai momona. ʻO ia ka protein maikaʻi loa no ke kōkua ʻana i ke kūkulu ʻana i ka ʻiʻo. I ka ʻai i kēlā me kēia lā, loaʻa ka protein i nā huahana he nui - ka waiū, ka paʻakai, ka pipi, ka moa a me nā mea ʻē aʻe, akā paʻakikī loa ka loaʻa ʻana o ka nui o ka protein i ka wā e pāʻani ana i nā haʻuki. I kēia hihia, e kōkua ka meaʻai haʻuki, kahi paʻakikī i hoʻolālā ʻia no nā mea haʻuki i hiki iā lākou ke loaʻa ka nui o nā meaʻai.
ʻO ka mea nui ʻelua no ke kino ka carbohydrates… Loaʻa iā lākou nā mea waiwai ikaika no ke kino, kahi e ʻae ai i ka hoʻoikaika ʻana i ke kaʻina hana o ke kūkulu ʻana i ka ʻiʻo, a he hopena maikaʻi hoʻi i ke kino holoʻokoʻa. ʻO ia me ka nele o nā haʻalulu e hoʻomaka ai ke kino o ke kanaka e hoʻohana i ka ʻiʻo ʻiʻo e like me ka recharge. I kēia hihia, ʻaʻohe manaʻo o nā ukana mana. Hiki iā ʻoe ke loaʻa i nā kalapona mai nā mea kanu, nā huaʻai, a i ʻole nā kīʻaha. Akā no nā mea pāʻani, e pili ana nā pauka carbohydrate, i hāʻawi ʻia e nā ʻoihana meaʻai haʻuki he nui.
ʻO nā momona nā hoaaloha kanaka ke hana nei i ka hana kaupaona. ʻO ka papa, pono ke ana o ka ʻai ʻana o nā meaʻai momona. Hoʻopili maikaʻi ʻole ko lākou hemahema i ka hana o testosterone i ke kino. Akā, i ka manawa like, alakaʻi ka momona momona i kahi hopena like. Hoʻoholo nā ʻepekema no ka hana maʻamau o ke kino, pono ka momona i 15% o nā calorie o kēlā me kēia lā.
I ka wā hoʻomaʻamaʻa, pono nā mea pāʻani e nānā i ka nui o nā calories a lākou e ʻai ai. Aia kekahi lula gula no ka poʻe, ʻo ka nui o nā calorie i loaʻa i ke kino e ʻoi aku ma mua o ka nui o nā calorie i lilo i ka lā. Pono nā koena i koe no ke kino no ka ulu ʻana o nā mākala maʻamau. Inā ʻoe e ʻai pono e like me ka mea i hoʻoneoneo ʻia, ʻaʻole e loaʻa nā mea i nāʻiʻo. Ma ke ala, pono nā mea pāʻani e ʻai pinepine. ʻO nā meaʻai māmā i nā manawa he nui i ka lā, me ka hoʻohui i nā meaʻai nui, he obligatory wale nō ia, i mea e pale ai i ka manaʻo o ka pōloli. A ʻokoʻa nā meaʻai āu e pono ai. Pono nā meaʻai haʻuki ma nā hāpai kiʻekiʻe, akā ʻaʻole pono ʻoe e kāpae loa i kāu papaʻai me ia. Nui a hewahewa nā hui like ʻole i nā huaʻai a me nā mea ʻai e ʻae ai i ke kino e hana kūpono, he kuhi hewa nui loa ka hōʻole ʻana iā lākou. ʻO ke koho kūpono no ka loaʻa ʻana o ke kaupaona kahi mākaukau kūpono o ka haʻuki haʻuki a me kahi papaʻai kūikawā, a ʻo ia hoʻi, hāʻawi i ka nui o ka lawe wai.
No laila, inā ʻoe e hahai pololei i nā ʻōkuhi i ka meaʻai, hiki iā ʻoe ke loaʻa ke kaupaona i kahi manawa pōkole a ʻoluʻolu i kahi kiʻi nani. ʻO ka mea nui ʻaʻole e ʻai nui me ka hānai nui a kāohi i ka nui o nā mea momona. Inā ʻole, ma kahi o ke kino muscular nani, hiki iā ʻoe ke kiʻi i kahi ʻōpū flabby a me nā waihona momona. A i kēia hihia, ʻaʻohe o ka nīnau i ka nani.