Nā moʻolelo pili i ka mea hānai haʻuki

I kēia mau lā, ua lilo ka mea hānai haʻuki i mea makemake nui ʻia. ʻAe, he nui ka poʻe i ʻike i ka hōʻeha mai ka papaʻai maʻamau, ʻono, akā kiʻekiʻe loa-calorie. He mea nui ka ʻai olakino no ka mālama ʻana i ke ʻano o ke ola olakino, akā ke hāpai nei ka "meaʻai ʻai kēpau" i nā kānalua a me ka hilinaʻi ʻole. Kūʻē i kēia kāʻei kua, ʻike ʻia nā ʻano kaʻao he nui, ʻaʻole kūlike ka pinepine me ka ʻoiaʻiʻo. ʻAʻole hiki ke hiki ke noʻonoʻo i nā kaʻao e kū nei, no ka mea he nui a he hou nā "mea hoihoi" e pili ana i ka hānai haʻuki e ʻike mau ʻia. Akā makemake wau e noho ma nā mea maʻamau.

No laila, kaao mua a kaulana - Koi ʻia nā meaʻai haʻuki no nā mea ʻaleʻale wale nō. I ka ʻoiaʻiʻo, he hapa hapa maoli wale nō kēia - ʻo kēia hui o nā meaola i hiki mua i ka ʻono o nā mea haʻuki. Akā ua hoʻomohala ʻia ʻaʻole wale no lākou wale nō, akā no kēlā me kēia mea e hana nei i ka hana kino paʻakikī. E laʻa, e laʻa, nā mea piʻi ʻoihana ʻoihana a mea hoʻopakele paha - ʻo kā lākou calorie ʻai i kēlā me kēia lā ʻaʻole i emi ma mua o ka mea ʻaʻa. No laila, pono ʻoe e lawe i nā meaʻai mai kahi ʻē. Loaʻa i nā kālika Carbohidate-protein i lawa nā calories e mālama i ka hana i ka pae kūpono.

ʻO ka lua o nā kaʻao - ʻo ka meaʻai kemika ka "kemika", mai wale mai nō e ulu ai nā mākala. No laila, ʻaʻohe "kemika" pono nā meaʻai o nā haʻuki kūpono nā huahana o nā ʻoihana kaulana he mau mea kūlohelohe wale nō, no laila pono ʻoe e hoʻolohe i ka mea hana. Inā ʻaʻole hoʻoulu ka mea hana i ka hilinaʻi, pono ʻoe e noʻonoʻo e pili ana i ke kūʻai ʻana, ʻoiai ʻo ia ka meaʻai e komo i nā mea i pāpā ʻia.

ʻO ke kolu o nā kaʻao maʻamau hiki iā ʻoe ke hoʻokō i nā hopena maikaʻi me ka ʻole o ka haʻuki haʻuki.… ʻAʻole, hiki iā ʻoe, ke hoʻokō pono i nā hopena. ʻO kēia wale nō ka paʻakikī loa. Me ka hoʻoikaika kino ikaika, hiki iā ʻoe ke ʻai e like me ka maʻamau, i kēia hihia wale nō, e like me ka ikehu i hoʻolilo ʻia, pono ʻoe e omo i nā meaʻai hou aʻe. ʻAʻole mākaukau ka ʻōpū no kēia a hiki i ka lohi o ka lawe ʻana o nā meaola ke hiki mai, a, ʻo ka hopena, momona. I ka hihia ke pono ka ikaika o ke kino no ka lilo ʻana o ke kaupaona, e ana ʻia ka nui o nā protein a me nā mea ʻaihue ʻāpana o nā meaʻai i hoʻopau ʻia i kēlā me kēia lā. ʻAno ʻole kēia i ke ola o kēlā me kēia lā. Inā ʻole, ʻoi aku ka maikaʻi o ke olakino, hiki i ka nāwaliwali o nā mākala, a, ʻo ka hopena, e emi ana ka hana kaʻa.

ʻO kekahi kaʻao pili kino ʻē aʻe e pili ana i ka pili pono i ka ʻai ʻana i nā mea hoʻohui i ka hola he ʻoiaʻiʻo wale nō i nā mea pāʻani i komo i ka bodybuilding. I kēia hihia, ʻo ka meaʻai he mea like ia me kahi kuʻuna. ʻAʻole pili ke koena o ka pāʻina, ʻo ka mea nui ʻo ka ʻai ʻana o ka protein-protein lulu ʻaʻole ma mua o 20-30 mau minuke ma mua o ka hoʻomaka ʻana o ka workout, a me ka lawe ʻana i nā huahana protein - ma hope koke o ka pau ʻana.

Manaʻo kekahi poʻe hiki ke hoʻohana ʻia ka meaʻai haʻuki ma ka home pū kekahi. Aia kekahi ʻoiaʻiʻo i kēia, akā pono ʻoe e neʻe i kāu hana i ka home a lawe i ka meaʻai me ʻoe i ka hale hoʻoikaika kino. Loaʻa kēia i nā lula o ke komo ʻana, e hōʻike ana e lawe iā 20 mau minuke ma mua o ka hoʻomaka ʻana o ka hana.

Aia kekahi mau kaʻao ʻē aʻe e pili ana i ka lawe ʻana o ka protein a i ʻole ka lawe ʻana i ka wai.

ʻO ke kaʻao e like me ka nui o nā protein āu e ʻai ai, ʻoi aku ka maikaʻi - kūpono ʻole loa. Pono nā protein i ka hoʻoikaika kino, akā i ka manawa like, lawa ka 1,2-1,8 gram no kēlā me kēia kilokilo o ke kaumaha o ke kino.

ʻO ka kaʻao hiki iā ʻoe ke lawe i kekahi wai ʻaʻohe kumu hoʻi. Ma ka ʻaoʻao ʻē aʻe, weliweli ka nui o ka wai no ke olakino o ka mea haʻuki, ka pehu ʻana, ka luaʻi, ka maʻi poʻo, a me ka hopu ʻana i ka hanu.

Hoʻomaopopo ʻia e hoʻohana pinepine ʻia nā mea hoʻopili haʻuki i nā hihia o ke ola ʻana mai nā ʻeha, nā maʻi, a i ʻole e like me nā ʻōlelo aʻoaʻo kūikawā a nā kauka. I kēia hihia, ʻo ka manawa pinepine, paipai ʻia nā mea hoʻopiha kikoʻī e pono ai i kēlā me kēia kūlana kikoʻī. Akā aia kekahi mau mea kōkua āpau e kōkua iā ʻoe e hoʻokō i ke kaulike kūpono o nā wikamina a me nā minelala e mālama ai i ke kani o ke kino.

Kākoʻo ʻia ka meaʻai kino haʻuki e ka ʻoiaʻiʻo ʻoiai ka nui, i ka nānā mua ʻana, ʻaʻole hiki i nā meaʻai olakino ke hāʻawi i ko mākou kino i nā mea āpau e pono ai - i kekahi manawa, i mea e loaʻa ai ka lā o nā wikamina, pono ʻoe e ʻai i kekahi mau kilo o nā mea kanu a hua paha.

No laila, he mea kōkua maikaʻi loa nā mea hoʻopili pono kiʻekiʻe no ka mālama ʻana i ke olakino, ke kani olakino, a me ka hoʻokō ʻana i nā pahuhopu haʻuki.