Kaʻai no ka loaʻa ʻana o ka nui o nā mākala

ʻO ka meaʻai no ka loaʻa ʻana o ka ʻiʻo - ka lakio kūpono o nā meaʻai no ka hoʻihoʻi wikiwiki ʻana i ka ʻiʻo ma hope o ke aʻo ʻana a me kona hoʻonui hou ʻana.

ʻAʻole i emi iki ka nīnau o kahi kiʻi nani no nā kāne ma mua o nā wahine. ʻO ke kino slender nani, nā ʻiʻo toned ʻaʻole wale e huki i ka manaʻo o ka wahine ʻē aʻe, akā hōʻike pū kekahi i ke ola olakino. Ma waho o kahi o ka hoʻomaʻamaʻa ʻana, i ka hale haʻuki a i ka home paha, ʻaʻole pono e hoʻohaʻahaʻa i ka hana ʻana i ka hoʻoikaika kino no ka hoʻomohala ʻana i ka ʻiʻo.

ʻO ka uluʻana o ka ikaika, ka nui o ka muscle mass e pili ana i ka nui o ka ikehu i hoʻohanaʻia a me ka hoʻohana ponoʻana i nā "mea hana hale" no kona hoʻihoʻi.

Hāʻawi ka hoʻoikaika kino kino i ka hoʻonui ʻana i ka puhi ʻana i nā kaʻapona a me ka haki ʻana o ka protein. ʻO ka hopena, i mea e mālama ai i ke olakino maikaʻi a hoʻopiha i ka deficit ikehu, pono ʻoe e hahai i ka meaʻai haʻuki e pili ana i ka ratio maikaʻi loa o BJU. Inā ʻaʻole e uku ʻia kēia lilo, e emi ana ka ikaika o ka mea haʻuki a hoʻomaka ʻo ia e lilo i ke kaumaha.

Nā ʻōlelo paipai no ka ulu ʻana o ka ʻiʻo

E noʻonoʻo i nā lula maʻamau e pono e mālama i kēlā me kēia mea pāʻani e makemake ana e hoʻonui i ka ʻiʻo.

1. E puhi i nā kalapona me ka hoʻoikaika kino. ʻO ka ʻai ʻana i kēlā me kēia lā o 20% ʻoi aku ka nui o ka calorie i kēlā me kēia lā e hōʻoia i ka ulu ʻana o ka ʻiʻo. No ka hōʻemi ʻana i ka waiho ʻana o ka momona ma lalo o ka ʻili, pono e lawe ʻia nā lulu carbohydrate i 2 mau hola ma mua. ma mua o ke aʻo ʻana a ma hope o 1,5 mau hola. mahope ona.
2. E hoʻomanaʻo i ka pilina momona-testosterone. ʻO ka haʻalele ʻana i nā triglycerides holoholona mai ka papa kuhikuhi o ka mea hoʻokūkū e alakaʻi i ka emi ʻana o ka hana ʻana o ka hormone male kāne, e hoʻopilikia maikaʻi ʻole i ka ulu ʻana o ka nui o ka ʻiʻo. Eia kekahi, ʻo ka nele o ka momona e hoʻemi i ka hoʻomanawanui e 10%, a ʻo ka hana o kahi mea pāʻani e 12%. Hoʻokumu pū ia i ka hāʻule o ka lactic acid i ka wā o ka hoʻomaʻamaʻa ikaika, ʻo ia ka hōʻailona nui o ka hiki ʻole o nā kaʻina metabolic i loko o ke kino: ka hoʻonui ʻana i ka nui o ka cholesterol maikaʻi ʻole, nalowale a me ka hiki ʻole ke komo i nā huaora a me nā microelements. ʻO ka lawe ʻana i kēlā me kēia lā o nā triglycerides no ka hoʻomohala ikaika ʻana o ka nui o ka ʻiʻo he 80-100g. ʻOi aku ka nui o kēia hōʻailona i nā manawa he nui i ka hoʻomaka ʻana o ke ʻano o ka waiho ʻana o ka momona subcutaneous. No laila, ʻo ka meaʻai kūpono no ka hoʻomohala ʻana i ka ʻiʻo e pāpā i ka hoʻohana ʻana i nā meaʻai momona nui (nā ʻai paʻakai, nā ʻōpala, ka margarine, ka mayonnaise, nā pahū, nā ʻiʻo puhi, pālahalaha).
3. E ho'ēmi i ka cardio. No ka mālama ʻana i ka hoʻomanawanui, hoʻoikaika i ka puʻuwai, ua lawa ia e kaupalena iā ʻoe iho i ka holo kaʻa a i ʻole 1-2 holo i kēlā me kēia pule no 30 mau minuke i kēlā me kēia. ʻO ka mālama ʻole ʻana i kēia ʻano hiki ke alakaʻi i ka "puhi" o nā ʻiʻo.
4. E hoemi i ka helu o ka hana hou ana no ka hooikaika kino. Hoʻolālā ʻia ka papahana hoʻomaʻamaʻa no ka loaʻa ʻana o ka muscle mass no ka ʻoi aku o 50 mau minuke. I kēia hihia, he mea nui e hana hou i 12 repetitions i hoʻokahi hana. ʻAʻole pono ka nui o nā hoʻokokoke ma mua o 5 mau manawa.
5. ʻO ka meaʻai kaulike (nā huaora, nā minela, nā amino acids, BJU). ʻO ka Laki Nutrient kūpono no ka loaʻa ʻana o ka ʻiʻo:
   • nā momona (polyunsaturated fatty acids) - 10-20% o ka meaʻai i kēlā me kēia lā;
   • carbohydrates (lohi a paʻakikī paha) - 50-60%;
   • nā protein - 30-35%.

   ʻO ka nele o ka nui o nā mea ola e pono ai i ka meaʻai e alakaʻi i ka ʻoiaʻiʻo ʻaʻohe wahi o ke kino e loaʻa ai ka nui o ka ikehu no ke kūkulu ʻana i nā ʻiʻo. ʻO ka meaʻai i kēlā me kēia lā a ka mea hoʻokūkū no ka ulu ʻana o ka ʻiʻo, pono e loaʻa i ʻekolu mau ʻai piha a ʻelua a ʻekolu mau meaʻai māmā (nā hua, nā nati, nā protein lulu).

6. ʻAʻole e pōloli. Pono ʻoe e ʻai no 1,5-2 mau hola. ma mua o nā papa, ʻoi aku ka maikaʻi o nā meaʻai carbohydrate a ma hope o 1 hola. ma hope o ka hoʻoikaika kino. A i ʻole, ʻo ka hoʻomaʻamaʻa ʻana ma ka ʻōpū ʻole e alakaʻi i ka ʻoiaʻiʻo i mea e uku ai i ka nalowale o ka ikehu, e hoʻomaka ke kino e puhi ikaika i nā mālama protein e pono ai no ka ulu ʻana o ka ʻiʻo. I ka wā e hoʻomaha ai, pono e hoʻomalu i ka nui o ka meaʻai i ʻai ʻia - mai ʻai nui. Ma hope o ka hoʻomaʻamaʻa ʻana, ʻaʻole hiki iā ʻoe ke noho pōloli, pono ʻoe e hānai i ke kino me nā meaʻai momona i nā minerala a me nā huaora. ʻO ka maiʻa, nā nati, ka cheese cottage, protein shake, bun me ka waiū, kefir, gainer, protein, sandwich me ka jam e kūpono i kahi meaʻai māmā. A ma hope o 1,5 hola. pono ʻoe e ʻai maikaʻi, ʻoi aku ka maikaʻi o ka meaʻai protein, no ka hoʻihoʻi ʻana, ka ulu ʻana o ka ʻiʻo, inā ʻaʻole hiki ke pale ʻia ka pau ʻana o ke kino.
7. E inu nui i ka wai. ʻO ka nui o ka wai i inu ʻia i kēlā me kēia lā i ka hoʻomaʻamaʻa ikaika ʻana he 2,5-3 lita. ʻO ka nele o ka wai e alakaʻi i ka dehydration, ka emi ʻana o ka ikaika o ka ʻiʻo e 20% a me ka lohi o ka ulu ʻana o ka ʻiʻo.
8. Hoomaha. ʻAʻole ulu ka ulu ʻana o ka nui o ka ʻiʻo i ka wā o ka hoʻoikaika ikaika, akā i ke koena o ke kino. Lawe ʻia ka hoʻoulu ʻana a me ka ulu ʻana o nā ʻiʻo i loko o 3-7 mau lā. I loko o kēia manawa, pono e nānā i ka meaʻai a me ka hoʻouka ʻana, hoʻomaha. No ka poʻe hoʻomaka, ʻo ka manawa o ka hoʻihoʻi ʻana o ka ʻiʻo ma hope o ka hoʻoikaika ikaika ʻana he 72 mau hola, no ka poʻe e hoʻomaʻamaʻa - 36 mau hola. Pono ka hiamoe maikaʻi ma kahi o 8 mau hola. i ka la. He mea nui e pale aku i ke kaumaha, no ka mea, ke alakaʻi nei ka makaʻu i ka piʻi ʻana o nā pae cortisol i loko o ke kino, ma muli o ka loaʻa ʻana o ka momona a me ka nalowale o ka ʻiʻo. ʻO ka hoʻokō ʻole ʻana i ke ʻano o ka hoʻomaha a me ka meaʻai e kōkua i ka hoʻomake ʻana i nā ʻiʻo me ka hoʻonui ʻole o ka leo.
9. Hoʻololi i kēlā me kēia manawa i ka papahana aʻo (i kēlā me kēia ʻelua mahina). No ka laʻana, hoʻolauna i nā hoʻomaʻamaʻa hou, lawe i ke kaumaha hou, hoʻololi i ka helu o nā repetitions.
10. E hele i kāu pahuhopu. Mai hele a puni ka hale haʻuki me ka hana ʻole. No ka hoʻokō ʻana i ka hopena i makemake ʻia, pono ʻoe e noʻonoʻo e like me ka hiki i ka hana.

ʻO ka hahai ʻana i nā lula koʻikoʻi no ka loaʻa ʻana o ka nui o ka ʻiʻo lean he ala maikaʻi ia i ke kino olakino, pumped.

Inā nui kou kaumaha, pono e lilo i ka momona ma mua o ka hana ʻana i nā hoʻoikaika ikaika e hoʻonui i ka ʻiʻo. No ka hana ʻana i kēia, pono ʻoe e lawe i kahi papa o ka pohō kaumaha. ʻO kēia ma muli o ka ʻoiaʻiʻo, kūʻē i ka manaʻo kaulana, ʻaʻole hiki i ka physiologically ke "pump" i ka momona i loko o nā ʻiʻo. ʻO ka ʻai protein Dukan, Maggi e kōkua i ka hoʻoponopono ʻana i kēia pilikia.

ʻO ke koʻikoʻi o ka wai a me ka meaʻai kūpono no ka mea haʻuki

ʻO ke kī i ka hoʻihoʻi wikiwiki ʻana i ka ʻiʻo ma hope o ka hoʻoikaika kino, ʻo ia ka meaʻai kūpono. ʻO kaʻai kūponoʻole e hoʻopau i nā hopena o ke aʻoʻana. ʻO ka maikaʻi o nā hoʻoikaika ikaika e pili ana i ka heluhelu heluhelu o ka papa kuhikuhi o ka mea haʻuki.

Nā pōmaikaʻi o ka meaʻai kūpono:

• ka ulu wikiwiki o ka ʻiʻo;
• hoʻonui i ka hana;
• ka hiki ke hoʻonui i ka ukana i ka wā aʻo;
• ʻoi aku ka hoʻomanawanui a me ka ikaika;
• ʻaʻohe hemahema glycogen i loko o ka ʻiʻo ʻiʻo;
• hoʻomaikaʻi i ka noʻonoʻo;
• noho mau o ke kino ma ke ano maikai;
• ka hoʻopau ʻana i ka momona o ke kino;
• 'inikua e kū'ē i ke ahi o nā protein e pono ai no ka ulu ʻana o ka ʻiʻo;
• ʻAʻole pono e nānā i nā hoʻomaha lōʻihi ma waena o nā hana.

ʻO kahi papahana meaʻai i hoʻolālā maikaʻi ʻia (e ʻike i nā kikoʻī ma ka Menu no ka loaʻa ʻana o ka nui o ka ʻiʻo) kōkua i ka hōʻemi ʻana i ka ikehu kiʻekiʻe a me ka ikaika e hana i nā hoʻoikaika ikaika paʻakikī loa.

Mai hoʻohaʻahaʻa i ke koʻikoʻi o ka wai i ka wā hoʻomaʻamaʻa, no ka mea he 75% ia o nā ʻiʻo. I ka wā o ka haʻuki, nalowale ka nui o ka wai (a hiki i 300 ml i 50 mau minuke), e alakaʻi ana i ka dehydration. I mea e pale ai i ka uhaki ʻana i ka paʻakai wai-paʻakai, a ma muli o ka hoʻomaʻamaʻa maikaʻi ʻole, pono ia e inu i ke aniani wai ma mua o ka hoʻomaka ʻana, a laila e lawe i kekahi mau sips i kēlā me kēia 10 mau minuke.

ʻO ka nui o ka inu ʻana ma muli o ke kau a me ka nui o ka hou i hoʻokuʻu ʻia. ʻOi aku ka wela o waho a ʻoi aku ka hoʻoluhi ʻana, ʻoi aku ka kiʻekiʻe o ka hoʻohana ʻana i ka wai i hoʻomaʻemaʻe ʻole ʻia.

Nā hōʻailona o ka dehydration:

• nā maʻiʻeha;
• nā mea nui;
• luhi;
• aloha ʻole;
• ukiuki;
• waha maloo;
• nā lehelehe ʻeha;
• nele i ka makemake ʻole;
• manao makewai.

Inā loaʻa kekahi o nā hōʻailona ma luna nei, pono ʻoe e hoʻomaka koke i ka inu wai.

I ka wā o ka hoʻomaʻamaʻa ʻana, ʻae ʻia e hoʻohana i ka wai ʻalani hou i hoʻoheheʻe ʻia me ka wai ma kahi ratio o 50% -50% a i ʻole nā ​​​​polokalamu haʻalulu kūikawā - BCAA amino acids, kahi mea lanakila, e hōʻemi i ka haki ʻana o ka protein muscle, hoʻoikaika i ka hana ikehu, a lawe mai. kokoke loa ka hoʻomaka ʻana o ka hana hoʻihoʻi.

Nā koho lāʻau lapaʻau: MusclePharm Amino 1, BSN Amino X. Ma hope koke o ka hoʻomaʻamaʻa ʻana, ʻae ʻia ʻoe e inu i ka waiū, ke kī ʻōmaʻomaʻo, ka lulu protein.

E noʻonoʻo, me ka hoʻohana ʻana i ke ʻano o ke kanaka o ka haʻuki, ke kaupaona ʻana he 75 kg, ʻo ka ratio maikaʻi loa o BJU / calories i kēlā me kēia lā e pono ai e hoʻonui i ka nui o ka ʻiʻo.

ʻO ka lawe ʻana i ka calorie i kēlā me kēia lā

No ka ulu ʻana o ka ʻiʻo, pono e hoʻokō i ka pono o ke kino no ka nui o ka ikehu. No ka hana ʻana i kēia, pono ʻoe e helu i ka nui o ka calorie i kēlā me kēia lā me ka hoʻohana ʻana i ka formula Lyle McDonald a i ʻole e hoʻohana i kahi calculator meaʻai i hoʻolālā ʻia i hōʻike ʻia ma ka pūnaewele. I kēia hihia, pono e hoʻonui ʻia ka waiwai i loaʻa e ka mea mālama i ka ikehu - 1,2, pono no ka ulu ʻana o nā ʻiʻo.

ʻO ka ʻai calorie i kēlā me kēia lā u1d Kaumaha, kg * K, kcal / no XNUMX kg o ke kaumaha

Hoʻopili ka K coefficient i ke kāne a me ka ikaika o nā kaʻina metabolic.

I kā mākou hihia, e like me kēia ka helu ʻana:

ʻO ka lawe ʻana i ka calorie i kēlā me kēia lā = 75kg * 35kcal = 2625kcal

E noʻonoʻo i ka helu hoʻoponopono no ka mālama ʻana i ka ikehu = 2625kcal * 1,2 = 3150kcal

No laila, i ka wā e hana ai i nā hoʻoikaika ikaika, ʻo ka meaʻai no ka hoʻomohala ʻana i ka ʻiʻo i ke kāne he 75 kg he 3150 kcal. ʻO ka loaʻa ʻana o ka calorie i kēlā me kēia lā i kēia leo, ma ka awelika, e hāʻawi i ka hoʻonui ʻana i ka nui o ka ʻiʻo e 2 kg. i kēlā me kēia mahina.

ʻO ka nele o ka nuipa e hōʻike ana i ka nele o ka ikehu a me ka pono e hoʻokomo i kahi 400-500 kcal hou i ka meaʻai no ka lā. Inā ʻoi aku ka nui o ke kaumaha ma mua o 3 kg i 30 mau lā, pono e hōʻemi i ka nui o nā calorie i ʻai ʻia e 300-400 kcal.

E like me kāu e ʻike ai, pili ka papa hana meaʻai a ka mea pāʻani i nā hiʻohiʻona o ke kino a kau ʻia i ka loiloi mau a me ka hoʻoponopono.

Lawe ʻia ke kaumaha o ke kino me ka ʻole o ka momona. No ka laʻana, ʻo ka "kilokilo net" o kahi mea pāʻani me 95kg a me 12% momona he 95-95*0,12= 83,6kg.

Ma hope o ka hoʻoholo ʻana i ka ʻike calorie o ka meaʻai i kēlā me kēia lā, e noʻonoʻo mākou i ka ratio kūpono o BJU, ka mea e hana ai i ka meaʻai meaʻai haʻuki no ka hoʻomohala ʻana i ka ʻiʻo.

ʻO ka maʻamau o kēlā me kēia lā o nā carbohydrates - 5g / kg - 4 kcal / g, protein - 2 g / kg - 4 kcal / g, momona - ke koena, 1 g / kg - 9 kcal / g.

No ke kanaka he 75 kg ke kaumaha:

• nā protein - 150 g. - 600 kcal;
• nā kalapona - 375g. - 1500 kcal;
• momona - 115g. - 1050 kcal.

ʻO ka ʻai protein i kēlā me kēia lā

ʻO ka protein ka mea nui loa no ka ulu ʻana o ka ʻiʻo. Ke hana nei i nā hoʻoikaika ikaika, he mea nui ia e hōʻoia i ka lawa o ka protein i hāʻawi ʻia i ke kino i kēlā me kēia lā, e pili ana i ka helu ʻana o 1,5-2 g / kg o ke kaumaha. ʻO ka ulu ʻana o ka ʻiʻo lohi e hōʻike ana i ka nele o ka protein, a laila e hoʻonui ʻia ka helu i 2,5 g / kg.

ʻO ka meaʻai a ka mea pāʻani he hua manu keʻokeʻo, ke kīwī me ka momona o 0-9%, ka iʻa, nā ʻiʻo lean - pipi, ka umauma moa, ka iʻa. Hiki iā ʻoe ke hoʻopiha i ka nui o ka protein i loko o ke kino o kahi bodybuilder i ʻai ʻole i nā huahana holoholona ma ka hoʻokomo ʻana i nā mea kanu lāʻau i ka papa kuhikuhi o kēlā me kēia lā. ʻO ia hoʻi, ka waiu soy, nā legumes (beans, lentils, peas), nā hua, nati pata, nati (almonds, peanuts, hazelnuts, cashews, walnuts, cedar, Brazilian, coconut, macadamia, pistachios). Eia naʻe, he mea nui e noʻonoʻo i ka meaʻai meaʻai e hoʻolohi i ke kaʻina hana o ke kūkulu ʻana i ka ʻiʻo, ma muli o ka nele o ka protein holoholona i ka meaʻai.

No ka hopena kiʻekiʻe, ma hope koke o ka hoʻomaʻamaʻa ʻana, pono ʻoe e inu i ka lulu protein, no ka mea ʻo ia ka manawa e komo maikaʻi ai ke kino i nā meaʻai.

Ma muli o ka hoʻomaʻamaʻa ikaika, ʻike pinepine ʻia nā micro-ruptures o ka ʻiʻo ʻiʻo, ua ulu nui ko lākou ulu ʻana me ke komo ʻana o nā waikawa amino a me nā meaʻai protein.

ʻO ka hopena maikaʻi loa no ka hoʻonohonoho wikiwiki o nā ʻiʻo he hui pū ʻana o nā protein holoholona a me nā mea kanu.

ʻOiai ʻo ka mea hana nui o nā ʻiʻo he protein, ʻo kona hoʻohana ʻana ma mua o ka mea maʻamau i helu ʻia e alakaʻi i ka hoʻonui ʻana i ka waiho ʻana o ka momona i loko o ke ake, hoʻonui i ka excitability o nā ʻōpū endocrine, ka ʻōnaehana nerve waena, kahi hoʻonui nā kaʻina hana o ka palaho i loko o ka ʻōpū, a me ka hoʻonui ʻana i ka ukana ma ka ʻōnaehana cardiovascular. ʻAʻole e hoʻopili ʻia ka protein i ke kino a ʻaʻole e pili i ka ulu ʻana o ka ʻiʻo.

Hoʻokaʻawale ʻia ka nui o ka protein i kēlā me kēia lā i 4 mau ʻai, e hōʻoia i ka "hānai ʻana" o nā ʻiʻo i ka lā.

ʻO ka meaʻai protein ʻaʻole wale e hoʻonui i ka nui o ka ʻiʻo, hoʻemi i ka momona o ke kino, akā ʻoi aku ka nui o ke kino o nā wahine a me nā kāne.

Kaʻai momona i kēlā me kēia lā

I kēia manawa, makaʻala ka hapa nui o nā mea pāʻani i nā triglycerides. Eia nō naʻe, ʻaʻohe pono e makaʻu i nā momona, inā hoʻohana pono ʻia lākou (mālama i ka haʻawina o kēlā me kēia lā), ʻaʻole lākou e hoʻololi i ke kiko adipose. I ka manawa like, ma kahi ʻē aʻe, e loaʻa iā lākou kahi hopena maikaʻi i ka ulu ʻana o ka ʻiʻo.

ʻO ia hoʻi, ke komo ikaika nei nā momona i ka hana ʻana o nā hormones, ʻo ia hoʻi, pili i ke kūkulu ʻana i ka ʻiʻo. No ka hana ʻana o ka testosterone, he mea nui ka ʻai ʻana i kēlā me kēia lā o nā triglycerides i ke kino ma kahi o 15% o ka nui o ka meaʻai.

Aia nā ʻano momona:

• pono (monounsaturated a polyunsaturated);
• pōʻino (saturated).

ʻO nā triglycerides monounsaturated: avocados, ʻoliva, moa, ʻoliva a me ka ʻiʻo pīnī. ʻO kēia mau huahana he hale kūʻai o nā ʻakika momona Omega 9 maikaʻi, ka mea e wikiwiki ai i ka metabolism, hoʻopaʻa i ke kiʻekiʻe o ke kō koko, a pale i ka puʻuwai mai nā hopena ʻino o ke kahe koko.

ʻO nā kumu o ka polyunsaturated triglycerides (Omega-3,6) he: ʻaila iʻa, pulupulu, soybean, kulina, sunflower, linseed, rapeseed aila, a me nā hua a me nā nati. ʻO nā momona momona o kēia māhele e hoʻomaikaʻi i ka hopena anabolic o ka protein, insulin, hoʻonui i ka pono, hoʻonui i ka pono, ʻo ia ka mea nui i ka wā o ka hoʻoikaika ikaika.

ʻO ka meaʻai haʻuki i ka wā o ka hoʻonohonoho ʻana o ka nui o ka ʻiʻo e haʻalele i ka hoʻohana ʻana i nā triglycerides saturated, ʻo ia kahi ʻāpana o ka pata, ka pāma, ka niu, ka pata koko, ka momona, ka ʻiʻo ʻulaʻula, nā huahana confectionery.

ʻO kēia ma muli o ka hoʻopiha piha ʻana o ka momona momona me ka hydrogen a loaʻa i ka "kino" cholesterol, ʻo ia ka mea hiki ke hoʻonāukiuki i ka ulu ʻana o ka momona, ka maʻi puʻuwai, a me ka maʻi diabetes. No laila, ʻo nā kumu nui o nā triglycerides pono i ka papa kuhikuhi o ka mea pāʻani he iʻa momona, ʻaila ʻaila, a me nā nati. Ua ʻae ʻia e hoʻokomo i ka waiū 3,2%, cottage cheese, cheese 9% i ka meaʻai.

ʻO ka ʻai ʻana i kēlā me kēia lā i nā carbohydrates

ʻO ke kumu nui o ka ikehu, ʻo ia ka carbohydrates. ʻO ka meaʻai no ka loaʻa ʻana o ka nui o ka ʻiʻo e lawe i 5g i kēlā me kēia lā. nā pūhui kino i loaʻa nā pūʻulu hydroxyl a me carbonyl no 1 kg o ke kaumaha o ke kino ponoʻī.

ʻO ke kuleana o nā carbohydrates ke hoʻonui i ka nui o ka insulin/hormone i loko o ke kino a kōkua i ka hoʻoponopono ʻana i ka ʻiʻo ma hope o ka hoʻoikaika kino. Eia kekahi, lawelawe lākou i ka lawe pololei ʻana i nā meaʻai i nā cell muscle.

ʻO ka nele o ka carbohydrates i ka meaʻai a ka mea pāʻani ke kumu o ka manaʻoʻole, nāwaliwali, hoʻemi i ka hana, makemake ʻole e hoʻomau i ke aʻo ʻana. ʻAʻole hiki ke hoʻomohala ʻia ka ʻiʻo me ka ʻole o ka hoʻohana ʻana i nā carbohydrates.

Ma muli o ka nui o ka wehe ʻana, ʻo lākou:

• wikiwiki (maʻalahi), ʻoi aku ka maikaʻi o ka hoʻohana ʻana iā lākou i hoʻokahi hola ma mua, ma hope koke o nā haʻuki, no ka mea ua kūpono lākou no ka hoʻihoʻi wikiwiki ʻana i ka mālama ʻana i ka ikehu;
• lohi (paʻakikī), pono e ʻai ʻia i 2 mau hola ma mua o ka hoʻoikaika kino.

Nā huahana i loaʻa i ka 50g. nā ʻakika wikiwiki no 100g o ka mea: jam, nā kuki, ke kō, nā mea ʻono, ka halva, ka waiū condensed, nā hua waina, nā fiku, ka meli, ke kokoleka, nā lā, pineapple, keke, pahū, pasta, berena keʻokeʻo, waffles, gingerbread, semolina, ʻōwili.

ʻO nā mea hoʻohui i loaʻa nā pūhui organik paʻakikī ma luna o 50g. no 100g: pīni, chickpeas, lentils, peas, buckwheat, raiki, oatmeal, berena, pasta.

Pono e hoʻokomo ʻia nā haʻahaʻa haʻahaʻa i ka papa kuhikuhi i kēlā me kēia lā no ka loaʻa ʻana o ka nui o nā ʻiʻo no nā kaikamahine a me nā kāne, ʻoiai ʻo lākou ke kumu nui o ka ikehu ʻaʻole wale no nā ʻiʻo, akā no ka lolo.

ʻO nā huahana i loaʻa i nā pūhui organik maʻalahi - 20g no 100g: nā hua ʻono a pau, nā hua (ka hapa nui o nā persimmons, ka maiʻa, nā hua waina, ka liʻiliʻi - nā hua citrus, nā ʻāpala), nā ʻuala paila, nā mea inu carbonated (lemonade, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). ʻO ka mea hope, pono e hoʻolei ʻia, no ka mea ʻaʻole i loaʻa i kēlā mau mea inu nā meaʻai a ʻaʻole hoʻomāʻona i ka pōloli.

ʻO nā huahana me kahi haʻahaʻa haʻahaʻa haʻahaʻa - 10g. no 100g: nā meaʻai waiu, nā mea kanu hou (eggplants, tomatoes, kukama, kāpeti, kāloti). Ma waho aʻe o ka hoʻonui ʻana i ke kino me nā haʻahaʻa olakino, loaʻa iā lākou nā mea a pau āu e pono ai (huaʻai, mineral, fiber) e hoʻomaikaʻi ai i ka ʻai ʻana o ka meaʻai i nā puke nui.

No laila, i ke kaʻina o ke koho ʻana i ka lakene maikaʻi loa o BJU, pono ia, ʻo ka mea mua, ka nānā ʻana i kou pono ponoʻī. Inā i ka wā o ka hoʻomaʻamaʻa ikaika e ʻike ʻoe i ka piʻi ʻana o ka ikehu ma o ka ʻai ʻana i nā haʻahaʻa ʻoi aku ka nui ma mua o ka "ʻae" i kēlā me kēia lā, hiki ke hoʻemi ʻia ka nui o ka momona i 0,8 g / kg.

ʻO ke kī i ka hoʻomaʻamaʻa kūleʻa ʻo ia ka maikaʻi o ka mea haʻuki.

Inā kū ka manaʻo ʻole i ka wā hoʻomaʻamaʻa, pono e hoʻonui ʻia nā momona i 2g / kg, a pono e hoʻemi ʻia nā haʻahaʻa i ka hoʻohālikelike pololei. ʻO ka hoʻoponopono ʻana i ke ʻano meaʻai i nā ʻano pilikino o ke kino e hoʻonui ai i ka pono o ka noho ʻana i ka hale haʻuki.

Hiki ke hoʻonohonoho wikiwiki i ka nui o ka ʻiʻo inā hoʻokō ʻia kēia mau kūlana:

• meaʻai kaulike kūlohelohe;
• he ewalu hora hiamoe maikai;
• koho pono ʻia o nā hoʻoikaika ikaika.

ʻO ka hewa o ka liʻiliʻi o hoʻokahi o lākou e alakaʻi i ka emi ʻana o ka maikaʻi o ka hoʻomaʻamaʻa ʻana a me ka lohi i ka hoʻomohala ʻana o ka ʻiʻo.

Menu no ka loaʻa ʻana o ka nui o ka ʻiʻo

ʻO ke kūkulu ʻana i ka ʻiʻo he hana lōʻihi e pono ai ka hoʻopaʻi ʻana iā ia iho i ka meaʻai. ʻElima ʻai i ka lā i kēlā me kēia ʻekolu hola he ala hilinaʻi e hoʻokō ai i ka hopena i makemake ʻia.

ʻO ka meaʻai maikaʻi loa no ka mea pāʻani he fractional, hāʻawi ia i ka ʻai ʻana o ka meaʻai i loko o ke kino i nā liʻiliʻi liʻiliʻi, e kōkua i ka hoʻolalelale i ka synthesis, hoʻomaikaʻi i ka absorption protein, metabolism, loaʻa ka hopena maikaʻi i ka ulu ʻana o ka ʻiʻo.

ʻAʻole loa e hoʻokuʻu i ka ʻai, pōloli a ʻai nui paha. I ka hihia mua, ʻaʻole e lawe ka meaʻai ʻokoʻa i ka hopena i makemake ʻia - ʻaʻole e hoʻonui nā ʻiʻo i ka nui, i ka lua o ka hihia, e alakaʻi ia i ka nui o ke kaumaha a me ka waiho ʻana o ka momona ma lalo o ka ʻili.

Hoʻohālike i ka papa kuhikuhi no ka lā e hoʻonui ai i ka ʻiʻo

E noʻonoʻo i nā koho no kēlā me kēia ʻai. E koho i kekahi o ia mau mea, e kālele ana i nā makemake ʻono a me nā hiʻohiʻona o ke kino (ectomorph).

KA PALAPALA

1. ʻO ka maiʻa - 1 pc., Berena Brown - 2 mau ʻāpana, nā hua manu mai ʻelua mau hua keʻokeʻo o hoʻokahi holoʻokoʻa.
2. Pear - 1 pc., Koko, oatmeal - 150g., Kelekaleka pouli - 30g.
3. Apple - 1 pc., waiū, buckwheat porridge - 150g.
4. ʻO Yogurt - 100g., Hercules - 50g., Kīkī hale 9% - 100g.

SNACK #1 (ma mua o ka hoʻomaʻamaʻa)

1. Kefir 0% a i ʻole 1%, cheese - 50g, berena - 2 ʻāpana.
2. ʻO ke kīʻeleʻele, ka paʻakai liʻiliʻi momona - 200 g., Raspberry jam a me ka meli - 4 tsp.
3. Oatmeal unsweetened - 150g, jam - 3 tsp, grapefruit - 1 pc.
4. Apple - 1 ʻāpana, nati (ʻokoʻa) - 40g, prunes, nā hua waina, nā apricots maloʻo, nā paʻi - 80g.
5. ʻO ka maiʻa - 1 pc., Protein - 1,5 scoops, ka palaoa rye - 3 mau ʻāpana, nā pīni - 30g.

ka ai ana

1. ʻAvokado - 150g. (ka hapalua), ka paila turkey fillet - 100g., unpolished rice - 100g.
2. ʻO ka hulu ma luna o ka pipi pipi - 200 ml, compote hua maloʻo, buckwheat - 100 g, moa - 150 g, salakeke huaʻai - 100 g.
3. Laiki - 100g, waiū 1%, turkey 150g a i ʻole 2 mau hua holoʻokoʻa.
4. Kāleka a ʻalani paha, maiʻa - 1 pc, ʻuala mashed - 100g, ʻiʻo moa - 150g.
5. ʻO ka'ōmaʻomaʻo, ka meli - 2 tsp, ka meaʻai puree soup - 200 ml, ka iʻa - 200 g, ka laiki - 100 g, nā hua waina - 200 g.

SNACK #2 (ma hope koke o ka hoʻomaʻamaʻa ʻana)

1. Gainer + nati - 40g., Kelekaleka pouli - 50g.
2. ʻO ke kīʻeleʻele, ka raspberry jam a iʻole ka meli - 5 tsp, ka liʻiliʻi momona momona - 200 g.
3. ʻO ka maiʻa - 2 pcs., Kelekalekaʻeleʻele - 50g.
4. waiu, oatmeal - 150 g.
5. Pineapple smoothie me ka chocolate chips, palaoa - 2 slices.
6. Apple - 1 pc., Egg yolks - 2 pcs, proteins - 4 pcs, almonds - 50g.
7. ʻO nā hua maloʻo - 100g, nati - 40g.

ka ai ana

1. Broccoli - 100g, pipi i hoʻolapalapa ʻia / umauma moa - 200g, laiki - 100g.
2. ʻO ka inu hua mai nā huaʻai, nā hua manu keʻokeʻo - 5 pcs, saladi huaʻai - 150g.
3. ʻO ka iʻa - 200g., ka'ōmaʻomaʻo, kaʻalani - 1 pc.
4. Nuts - 50g, raspberry jam - 4 tsp, haʻahaʻa momona cottage cheese - 150g.
5. Buckwheat - 100g, turkey - 200g, ʻaila ʻaila - 3 punetēpē, kāpeti a me ka salakeke kāloti - 100g.
6. ʻO nā ʻuala mashed - 100g, veal - 150g, nā mea kanu stewed - 100g, maiʻa - 1 ʻāpana.

ʻO nā ʻano like ʻole i hōʻike ʻia i kumu no ka hoʻohui ʻana i ka papa kuhikuhi no ka pule.

Hiki iā ʻoe ke hoʻololi i ka hoʻolālā meaʻai: hoʻololi i nā huahana me nā analogues e like me BJU. E hoʻolako i ka mea pāʻani me ka ikaika, no 1 hola. ʻO ka papa kuhikuhi mua o ka hoʻomaʻamaʻa ʻana (nā meaʻai helu 1) he wikiwiki, lohi nā carbohydrates. ʻO lākou nā kumu nui o ka ikehu. I ka manawa like, e kōkua nā proteins, saccharides (snack No. 2) i ka hoʻopiha ʻana i ka ikaika pau ʻole a hōʻoia i ka ulu ʻana o ka ʻiʻo ma hope o ka hoʻoikaika kino.

Inā kaulike a helu pololei ʻia ka meaʻai i ka wā e loaʻa ai ka nui o ka ʻiʻo, hiki ke ʻike ʻia nā hopena mua ma hope o 3 mau pule.

Inā ʻaʻole i ʻike ʻia ka loaʻa ʻana o ke kaumaha ma ka hopena o kēia manawa, pono e hoʻonui ʻia ka ʻai o ka carbohydrate e 50g. ma hope o ke aʻo ʻana, i ka ʻaina kakahiaka.

ʻO kahi laʻana o ka meaʻai (ka hoʻonohonoho) o ka mea pāʻani meaʻai e hoʻonui i ka ʻiʻo

KA PALAPALA

1. ʻO ke kī'ōmaʻomaʻo, ka tofu tofu - 100g. palaoa - 2 ʻāpana.
2. ʻO ka wai hou mai ka kukama, ka'ōmaʻomaʻo'ōmaʻomaʻo, kāpeti, spinach, ginger, celery - 450 ml, protein lulu mai ka waiu almond (1 kīʻaha), maiʻa (1 pc.), soy protein (2 punetēpē) - 200 ml.

SNACK No. 1

1. ʻO kā kāloti casserole a i ʻole syrniki - 150g, kahi hui o nā nati - 40g / pīnī pīni - 1 tbsp.
2. ʻO ka ʻaila paukena-almond - 2 tsp, oatmeal - 150g, tofu - 100g.
3. Paʻa protein - 1 pc., Apple-grapefruit cocktail.

ka ai ana

1. ʻO ka ʻai ʻai - 250 ml, zucchini stewed, kāloti, broccoli - 100g, ʻiʻo soy - 150g, tempeh - 100g.
2. Burger me ka avocado a me ka paʻakai - 1pc., kāpeti salakeke me nā'ōmato - 150g., maiʻa - 1pc., broccoli a me spinach soup puree - 200ml., kaʻaila almond - 2tsp.
3. Kion raiki - 100g, lentil a me ka salakeke couscous - 100g, seitan - 50g, hua quinoa - 1 tsp, aila ʻoliva - 1 tsp.
4. Pea soup-puree - 200 ml, cheese - 100 g, buckwheat porridge - 100 g,'ōmato a me spinach salad - 100 g.

SNACK No. 2

1. ʻO kefir, ka paukena a i ʻole nā ​​​​ʻanoʻano sunflower - 80g, hua hua - 5 tsp, berena - 1 ʻāpana.
2. ʻO nā hua maloʻo - 100g., Pākīpika - 1 tbsp.
3. ʻO ka maiʻa, ka waiū ʻalemona a me ka hemp protein lulu me nā ʻāpana kokoleka ʻeleʻele.

ka ai ana

1. ʻO ka flaxseed porridge - 100g, ʻokiʻoki i ka paukena-kāloti - 3 mau ʻāpana, berry smoothie a i ʻole jelly, kāpī saladi o nā tōmato, walnuts - 150g.
2. ʻO ka laiki a i ʻole ka ʻuala mashed me ka cheese - 100g, broccoli paila - 150g, avocado - 100g (hapa), tofu - 50g.

ʻO ka meaʻai meaʻai meaʻai i ka wā o ka loaʻa ʻana o ka nui o ka ʻiʻo e like me ke kaulike. Pono e hoʻololi ʻia nā protein holoholona (iʻa, shellfish, hua manu, ʻiʻo) me: tempeh, nati, kefir 0%, momona momona ʻole, yogurt 2,5%, Mozzarella, Ricotta cheeses, soy huahana, tofu, legumes. Eia naʻe, mai hoʻonui i ke kino me nā huahana protein. No ka hoʻonui ʻana i nā ʻiʻo, ʻo ka nui o ka protein i kēlā me kēia lā he 2g / kg, no ka mālama ʻana - 1,5g.

No ka poʻe meaʻai meaʻai, ʻo ka hoʻomaʻamaʻa hoʻomaʻamaʻa kūpono he ikaika akā pōkole (a hiki i 30 mau minuke). ʻO kēia ma muli o ka "hoʻohana" i nā ukana lōʻihi i kahi lako o ka protein, kahi pilikia e hōʻiliʻili i nā mea kanu.

Mea ai haʻuki no ka ulu ʻana o ka ʻiʻo

ʻO ka makahiki, ke kāne, ka hoʻololi ʻana, ka hoʻohui ʻana o ke kino i nā hoʻoikaika ikaika ikaika, nā pilikia o ka meaʻai, ke kaumaha, nā hemahema o nā meaʻai e alakaʻi i ka holomua lohi a neʻe aku mai ka loaʻa ʻana o ka hopena i makemake ʻia. ʻO nā mea hoʻopihapiha kūikawā e kōkua i ka wikiwiki i ka "kūkulu" o nāʻiʻo, e hoʻopiha i nā āpau i ka meaʻai a ka mea hoʻokūkū a me ka nele o nā meaʻai (minerals, vitamins, BJU, calories, amino acids).

ʻO ka meaʻai haʻuki kumu maikaʻi loa no ka ulu ʻana o ka ʻiʻo ikaika a me ka mālama olakino ʻo glutamine, BCAAs, multivitamins, omega-3s. ʻAʻole i hāʻule ka protein i kēia ʻāpana o nā ʻāpana kumu ma muli o ke ʻano o ke kō / lactose, ʻaʻole i ʻae ʻia e ʻai i ka wā maloʻo.

E noʻonoʻo i nā mea hoʻohui haʻuki kaulana loa, pehea e koho ai a pehea e hoʻohana ai.

1. Glutamine. ʻO ia ka waikawa amino pono ʻole i ka ʻiʻo. ʻOiai ʻo ke kino o ke kanaka e hana iā ia iho, hoʻohana hou i ka hoʻohui i ka pō, ma hope o ka hoʻomaʻamaʻa ʻana, e hōʻemi ana i ka nalowale o ka protein, hoʻomaha i ka ʻeha, hoʻāla i nā mea pale o ke kino, hoʻoulu i ka hana o ka ulu ulu, hoʻoikaika i ka momona metabolism, hoʻonui i nā hale kūʻai glycogen, hoʻopau i ka hopena ʻona o ka amonia, pale i nā kaʻina catabolic. ʻO ka hoʻomaʻamaʻa ʻana i ka hale haʻuki, i manaʻo ʻia e hoʻonui i ka nui o ka ʻiʻo, hoʻonui i ka pono o ka glutamine e 4,5 mau manawa, ʻoiai i ka wā o ka ulu ʻana o ka ʻiʻo ikaika, hāʻule ka nui o ke koko e 18%. ʻO ka pono o kēlā me kēia lā o ka mea pāʻani no nā waikawa amino he 5-7g. a pili i ke kaumaha o ke kino. No kahi ʻōpio, ʻaʻole iʻoi aku ma mua o 3-4g. Nā kumu kūlohelohe o ka glutamine: hua manu, spinach, pāhiri, iʻa, pipi, waiū, kāpeti, legumes. Hiki iā ʻoe ke hoʻopau i ka nele o nā waikawa amino ma o ka hoʻokomo ʻana i ka cocktail haʻuki i kāu ʻai home. Mea ʻai: 10g. e hoʻoheheʻe i ka pauka i loko o ke aniani wai. Pono ʻoe e inu i ka glutamine i ʻekolu mau manawa: ma ka ʻōpū ʻole, ma mua o ka moe ʻana, ma hope o ka hoʻomaʻamaʻa.
2. ʻO nā BCAA he pūʻulu o ʻekolu mau waikawa amino pono: valine, leucine, a me isoleucine. ʻO ka hana nui o ka mea hoʻohui e hōʻemi i nā hopena ʻino o ka catabolism, ka mea e pale ai i ka ulu ʻana o ka ʻiʻo. Eia kekahi, ʻo BCAA ke kumu no ka synthesis protein a me ka hana ikehu. I ke kaʻina o ka hoʻoikaika kino i ka hale haʻuki, ʻike ke kino o ka mea pāʻani i ka nui o ka pono no kēia waikawa amino. ʻO ka nele o nā BCAA e alakaʻi i ka hoʻomaka ʻana o ke kino e luku i ka ʻiʻo ʻiʻo e hoʻoponopono ai i kona hemahema, ʻaʻole ʻae ʻia. ʻO nā huahana i loaʻa i kahi paʻakikī o valine, leucine, isolecin amino acids - hua manu, pīkī, tuna, pipi, pipi, pipi, moa, salmon. ʻO ka koi o kēlā me kēia lā no nā BCAA no ka mea hoʻokūkū e loaʻa ai ka nui o ka ʻiʻo he 10-20g, ʻaʻole pono ka nui o ka nui ma mua o 4-8g. Inā ʻaʻole i hoʻohana ʻia nā huahana i luna i ka nui o ka nui (ʻo ka papa o BCAA content, mg no 100g o ka mea hoʻohui i hōʻike ʻia ma ka pūnaewele), hoʻomaka ke kino o ka mea pāʻani e ʻike i kahi hemahema o ka meaʻai. No ka hoʻopiha i ka pono o kēlā me kēia lā no nā amino acids i ka meaʻai, pono ʻoe e hoʻokomo i kahi pāʻani pāʻani. ʻOi aku ka maikaʻi o ka hoʻokomo ʻana i ka meaʻai ma mua o ke aʻo ʻana a ma hope koke. No ka hoʻokō ʻana i ka hopena maikaʻi loa, ua hui pū ʻia nā BCAA me ka gainer, creatine, protein.
3. ʻO Omega 3. ʻO nā mea momona unsaturated maikaʻi e hoʻomaikaʻi i ke kahe o ke koko, ka hana o ka lolo, hoʻemi i ka makemake, wikiwiki i ka metabolism, pale i ka haʻihaʻi ʻana o ka ʻiʻo, loaʻa ka hopena hoʻoikaika nui i ke kino, a he hopena maikaʻi i ka hana o ka naʻau. ʻO nā kumu nui o omega-3 he tuna (0,5-1,6g no 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9). ,1,2 ), herring (3,1-0,5), trout (1,6-22,8), hua flax (1,7g), oat germ (6,8g), walnuts (0,6g), pī. (2g.). ʻO ka meaʻai no ka loaʻa ʻana o ka nui o ka ʻiʻo no nā kaikamahine a me nā kāne pono e komo i ka 3-3g. nā ʻakika momona ʻole. Hiki iā ʻoe ke hoʻohui i ka omega 2 ma ka ʻai ʻana i ka aila iʻa i nā capsules 6-XNUMXg. i kēlā lā i kēia lā me ka meaʻai.
4. ʻO Gainer kahi meaʻai meaʻai no ka poʻe haʻuki, ʻo ia ka 60% carbohydrates a me 35% protein. ʻO kekahi mau mea hana (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) e hoʻohui i nā mea trace, glutamine, nā huaora, creatine i ka inu, e hānai i ke kino, e uku no ka nalowale o ka ikehu, hoʻonui i ka hopena anabolic, a hoʻomaikaʻi i ka absorption. o ka laau lapaau. Me ka loaʻa, loaʻa i ka mea pāʻani ka nui o nā "mea kūkulu hale" pono no ka ulu ʻana o ka ʻiʻo. He mea maʻalahi ka hoʻomākaukau ʻana i kahi cocktail momona mai ka concentrate: lawa ia e hoʻoheheʻe i 100g. ka pauka i loko o 300 ml o ka wai (wai, ka waiū 0,5% a i ʻole ka ʻalani hou, ka wai apple). Pono ʻoe e inu i ka inu i ke kakahiaka, 30 mau minuke ma mua a ma hope o ka papa. ʻAe ʻia ka inu ʻana i ka ʻai i ka pō i ka pō i hoʻokahi hola ma mua o ka moe. ʻO ka meaʻai kālā no ka ulu ʻana o ka ʻiʻo, ʻo ia nā ʻano mea loaʻa: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, hiki ke hoʻohana ʻia ma ke ʻano he ʻāpana pani no ka meaʻai maʻamau. .
5. ʻO Creatine kahi mea hoʻohuihui, i ka wā e hoʻokomo ʻia ai, lawelawe ʻo ia ma ke ʻano he "wahie" no ka hoʻopaʻa ʻana i nā ʻiʻo. Nā kumu kūlohelohe o ka waiwai - cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), puaʻa, pipi (4,5-5g / kg), herring (6,5-10g / kg). kg), waiu (0,1g/l), cranberries (0,02g/kg). Hoʻonui ka Creatine i ka ikaika, hoʻomanawanui i ka ʻiʻo, hoʻihoʻi koke i ko lākou ikehu. Eia nō naʻe, i mea e hoʻopilikia ai i ka hana haʻuki, pono ʻoe e ʻai ma kahi o 5 kg o ka ʻiʻo i kēlā me kēia lā, he pilikia loa ia. Hiki iā ʻoe ke hoʻopololei i ke kino me kahi hui organik ma o ka lawe ʻana i kahi meaʻai ma mua, ma hope o ke aʻo ʻana, 5 g kēlā me kēia.
6. ʻO ka protein ka meaʻai kumu haʻahaʻa haʻahaʻa no ka ulu ʻana o ka ʻiʻo koʻikoʻi, nona ka waiwai biological kiʻekiʻe. Ma waho aʻe o nā waikawa amino pono, aia ka pauka i ka hoʻohaʻahaʻa ʻana i nā haumia, nā micro-elements. Hoʻopili ia i ka synthesis o myostatin, hoʻoulu i ka ulu ʻana o ka ʻiʻo, hoʻonui i ka hana ikehu, pale i ka catabolism, a puhi i ka momona. Aia nā ʻano o ka protein: mea kanu - soy, holoholona - casein, whey, hua manu. ʻO ke kūlana o nā mea hoʻohui haʻuki maikaʻi loa e alakaʻi ʻia e ka whey protein, ka mea, ma hope o ke komo ʻana i ke kino, e komo koke ʻia i loko o ka ʻōpū o ka ʻōpū, me ka hoʻonui nui ʻana i ka ʻike o nā waikawa amino i ke koko. No ka hopena kiʻekiʻe, pono ka meaʻai ma hope o ka hoʻomaʻamaʻa ʻana me ka protein a me nā BCAA. Ma ke ʻano ma 100g. Loaʻa i ka huahana ka protein i loko o: ʻiʻo (25-29g.), iʻa (21-22g.), cottage cheese (12g.), kai kai (21-23g.), cheese (23-28g.), tofu (17g.) , Lentils (25g.), Buckwheat (12,6g.), Egg (6g.), Chickpeas (19g.), He kīʻaha kefir a me ka waiū (3g.). ʻO ka nui o ka protein i kēlā me kēia lā i ka wā o ke kūkulu ʻana i ka ʻiʻo he 2 g/kg o ke kaumaha o ke kino. ʻO 30g ka nui o ka lawelawe hoʻokahi o ka lulu protein. ka pauka no 250 ml o ka wai, ka wai, ka waiū. Pono ʻoe e ʻai i kahi inu protein a hiki i 5 mau manawa i ka lā: i ke kakahiaka, 1,5 mau hola ma mua a ma hope koke o ke aʻo ʻana.

ʻOiai ka laulā o nā mea hoʻohui meaʻai, no ka kūkulu ʻana i ka ʻiʻo wikiwiki a palekana, he mea nui e hōʻoia i ka 50% o ka protein mai nā kumu meaʻai a me 50% mai nā mea hoʻohui haʻuki.

ʻO ka manawa pinepine ka poʻe haʻuki e ʻimi nei e hoʻomohala i nā ʻiʻo e kū nei i ka pilikia o ka hoʻomākaukau pono ʻana i ka meaʻai. ʻO ka monotony i ka meaʻai he mea keakea nui i ka hopena i makemake ʻia. ʻO ka meaʻai no ka ulu ʻana o ka ʻiʻo pono e loaʻa i ka nui o ka protein a me nā haʻahaʻa paʻakikī.

Hiki iā ʻoe ke hoʻololi i ka meaʻai a ka mea pāʻani ma ka hoʻolauna ʻana i kēia mau kīʻaha mai nā huahana i ʻae ʻia: cottage cheese muffins, cheesecakes, squid salad, protein, pea puree soups, scrambled hua me nā mea kanu, tuna, tofu, maiʻa ʻai, almond jelly, yogurt sorbet, veal ate. ma lalo o raspberry sauce, oat pancakes me ka pineapple, moa sanwiti, ai homemade cheese, iʻa i loko o ka sour cream sauce, grilled salmon, pike perch me horseradish, Italian scallops, shrimp me ka bele pepa. Loaʻa nā ʻai no kēia mau kīʻaha ma ka pūnaewele ma ka pūnaewele meaʻai haʻuki http://sportwiki.to.

ʻO ka meaʻai kaulike, kahi hoʻoikaika ikaika i koho maikaʻi ʻia, inu wai nui, hoʻololi i ka regimen "hoʻomaʻamaʻa-hoʻomaha" nā kumu kumu, ʻo ka mālama ʻana e alakaʻi i kahi wikiwiki o ka nui o ka ʻiʻo.