Isotonic
Ke holo mākou, a holo lōʻihi, holoi ʻia nā paʻakai a me nā minela mai ko mākou kino. ʻO Isotonic kahi inu i hana ʻia i mea e hoʻokō ai i kēia mau poho. Ma ka hoʻohui ʻana i kahi ʻāpana carbohydrate i ka inu isotonic, loaʻa iā mākou ka mea inu haʻuki kūpono e mālama ai i ka ikaika a hoʻōla hou ma hope o ka jogging.
20 g meli
30 ml wai ʻalani
ʻO ka paʻakai
400 ml o ka wai
1. E ninini i ka wai i loko o ka carafe. E hoʻohui i ka paʻakai, ka wai ʻalani a me ka meli.
2. E hui maikaʻi a ninini i ka isotonic i loko o ka'ōmole.
Nā gels ikehu
ʻO ke kumu o nā gel i kūʻai ʻia he maltodextrin. He waiʻaʻaʻaʻa wikiwiki kēia i ʻeli koke ʻia a hāʻawi koke i ka ikehu ma ka heihei. ʻO ke kumu o kā mākou gels he meli a me nā lā - ʻoi aku ka maikaʻi o nā huahana hiki ke loaʻa ma nā hale kūʻai. He kumu maikaʻi loa ia o nā carbohydrates wikiwiki e maʻalahi e ʻai ma ka hele.
1 kele meli
1 tsp molasses (hiki ke hoʻololi ʻia me kahi punetēpē ʻē aʻe o ka meli)
1 tbsp. чиа
2 tbsp wai
1 paina paʻakai
¼ kīʻaha kope
1. E hoʻohui maikaʻi i nā meaʻai a pau a ninini i loko o kahi'ōmole liʻiliʻi.
2. Ua lawa keia huina no ka ai no 15 km. Inā holo lōʻihiʻoe, e hoʻonui i ka nui o nā meaʻai e like me ia.
Nā lā 6
½ kīʻaha agave syrup a i ʻole meli
1 tbsp. чиа
1 tbsp. carob
1. E wili i nā lā i loko o ka mea hui pū me ka syrup a i ʻole ka meli a hiki i ka maʻalahi o ka puree.
2. E hoʻohui i ka chia, carob a hui hou.
3. E hoʻokaʻawale i ka gel i loko o nā ʻeke liʻiliʻi i hoʻopaʻa ʻia. E ʻai ma kahi mamao i kēlā me kēia 5-7 km ma hope o ka hapalua hola o ka holo.
Pahu ikehu
Hoʻohana mau ʻia ka meaʻai paʻa lōʻihi ma waena o nā gels e hoʻomau i ka hana ʻana o ka ʻōpū. Ke kono nei mākou iā ʻoe e hoʻomākaukau i nā pahu ikehu e hoʻoikaika a hoʻohui i ka ikaika!
300 g mau lā
100 g nā ʻalemona
50 g palaoa niu
ʻO ka paʻakai
ʻuʻuku vanilla
1. E wili i nā lā i loko o ka mea hui pū me nā nati, ka paʻakai a me ka vanilla.
2. E hoʻohui i nā lau niu i ka nui a hui hou.
3. E hana i nā pā liʻiliʻi a i ʻole nā kinipōpō. E uhi i kēlā me kēia me ka foil no ka ʻai maʻalahi ma ka hele.