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E kokoke ana mākou e hoʻopau i ka makahiki a ke hoʻomākaukau nei kēia mau lā e pani i ka makahiki 2014 ma ka holo ʻana, ka heʻe ʻana, ka hele wāwae ʻana, ke kūʻai ʻana a i ʻole ka hoʻomaha iki ʻana.
ʻO ke olakino ka olakino maʻamau, akā ʻaʻole pono ia ma kahi ʻē aʻe, ʻo ka pili me ka meaʻai ka mea nui loa.
ʻO kekahi ʻano maʻamau o ka ʻai ʻana, mamao loa aku mai ke kōkua ʻana i ka hana kino, hoʻomāhuahua iā ia a hiki nō hoʻi i nā pilikia olakino.
Maopopo iā ʻoe he aha kēia mau maxims e demystify i kona kūpono no ka hoʻoikaika kino?
I ka pōkole, ʻo nā ʻano meaʻai kūpono ʻole e kāohi i ka hana ʻana o ka mea haʻuki paʻakikī e pono ʻo ia e hōʻalo i nā koina āpau nā mea e pili ana i ka paradigm kō, ka pono o nā mea hoʻohui meaʻai, a me ka lawe ʻana o nā wai ma mua o ka make wai ʻole.
1- ʻAʻole kūlike kūpono ka hana hoʻoikaika kino i ka nui o ke kō a mākou e hāʻawi ai i ke kino.
Pili mau mākou i ka hana me ka glucose, a ʻaʻole kuhi hewa ʻia mākou, akā ʻo ka hāʻawi ʻana i ke kino me ka ʻoi aku o ia mea, ʻaʻole hāʻawi wale iā mākou i kēlā hana keu a mākou e manaʻo ai he pono, akā hāʻawi pūnā hana glycemic hiki ke kumu momona a i ʻole diabetes.
ʻO nā kālika i kā mākou i nā meaʻai e like me nā hua e pani ʻia e nā mea ʻāpala he nui e mea inu isotonic, hiki i nā hihia he nui e hoʻopau iā lākou ma waho o ke kahua haʻuki.
E kuhikuhi wale ʻia kēia mau mea no ka poʻe ʻaleʻale e hana mau i ka hoʻoikaika kino ma mua o 1 mau hola i ka lā, a ma ke ʻano he mea hoʻohui wale nō, ʻaʻole ma ke ʻano he inu mau.
E akahele me nā kō i kēia kenekulia 25 e ʻai nei mākou i kahi nui ma waena o 35% a me XNUMX% o kā mākou papaʻai, a no nā makahiki he XNUMX a ʻoi aku ka WHO (World Health Organization) kuhikuhi i kahi pono nui o ke kino ma kahi o 10%.
2- I mea e hoʻomaikaʻi ai i kā mākou mau leʻa haʻuki, ʻaʻole pono e hele i nā mea hoʻopihapihaʻai.
ʻO ka poʻe ʻaleʻale ʻoihana, i hoʻomaʻau ʻia no ka "kāohi", ua huli maʻamau i nā mea hoʻopiha kūlohelohe e kaulike a kōkua i ka hoʻomaikaʻi ʻana i kā lākou hana.
ʻO ka piʻi ʻana o ka Pūnaewele, ka honua a me ke kūlana o ke kanaka e hoʻohana ai iā ia iho i ʻike ai ma ka vnā itamines, nā antioxidants a i ʻole nā waikawa e like me Omega3, he hoa huakaʻi maʻamau e hoʻomaikaʻi i kēlā me kēia lā.
ʻAʻole ma ka hāʻawi ʻana i ke kino me kahi lāʻau nui o ka wikamina C e hoʻomaikaʻi ai mākou i ka manawa heihei, a i ʻole me ka loaʻa ʻana o nā hua ʻulaʻula no ka ʻaina kakahiaka, ma ke ʻano he kōkua maoli i ka lohi o ka ʻelemakule cellular, e hiki ai iā mākou ke paʻi i ka moʻolelo a Bolt i ka 100m .
Hāʻawi kēia mau mea hoʻopihapiha i ke kaulike o ke kino i mea e loaʻa ai ka pahuhopu a me nā pahuhopu hoʻomaʻamaʻa, ʻaʻole nā mea i hoʻokō ʻia e lākou iho.
ʻO nā mea pono e like me caffeine, i kēia manawa i nā mea inu he nui, ua hāʻawi lākou i nā hopena hoʻomaikaʻi hana maikaʻi ma kahi o 1%, akā ʻaʻole pono mākou e poina hiki i kēia hoʻomaikaʻi maʻalahi ke lawe i nā hopena maikaʻi ʻole o ka hopena maikaʻi ʻole i ke kino.
Maopopo iā mākou, ʻaʻole maikaʻi ka wikiwiki, kuke mālie nā mea āpau, ʻoi aku ka maikaʻi.
Hiki ke hoʻomaikaʻi maikaʻi ʻia kā mākou papaʻai a me kā mākou maʻamau, ʻoiai ka hapa nui o ka lehulehu, i kēia manawa "nā mea hoʻokūkū elite pseudo“Ma ka lole, ʻaʻole na ka meaʻai, ʻai ia:
- Nā hua liʻiliʻi a me nā mea kanu.
- Kakaikahi nā cereala, a ʻaneʻane hoʻomaʻemaʻe pinepine ʻia a ʻaʻole holoʻokoʻa.
- Nui ka ʻiʻo a me nā iʻa liʻiliʻi.
- Nui nā huahana i hana ʻia me ka nui o ka paʻakai, nā kō a me nā momona.
- Nui nā meaʻai "pono ʻole" a ʻo nā "mea inu" kekahi.
I ka hopena, me ka hoʻomaʻamaʻa ʻaʻohe hana.
3- ʻAʻole pono ʻoe e inu i ka inu e hoʻolohi i ka makemake i ka make wai.
A liʻiliʻi ma mua o ka hana haʻuki ...
Loaʻa iā mākou ka manaʻo wahaheʻe e hoʻopaneʻe ʻia ka hopena o ka make wai i ka lawe ʻana i nā wai ma mua o ka hoʻoikaika kino.
Hoʻokahi a ʻokoʻa kēlā me kēia meaola a no laila pono e ʻike ʻia ka make wai ke ʻano physiologically ke kuhikuhi ʻia ka ʻōnaehana hoʻonohonoho o nā mea.
E like me nā kaʻa, ʻoi aku kekahi ma mua o nā mea ʻē aʻe a me ko lākou pono no ka refueling e pili ana i nā mile i hele a me ka hoʻohana ʻana o kā lākou ʻenekini, no kēia kumu, koe wale nō i nā lā wela e wikiwiki ka make wai, pono mākou e inu ke nīnau ke kino iā mākou. e hana pēlā. , ʻo ia hoʻi, ke hōʻike aku kā mākou ʻulaʻula make wai iā ia.
ʻO ka inu ʻana ma mua o kou make wai ʻana ʻaʻole hiki ke hoʻopōʻino wale i ka hana akā hiki nō hoʻi ke alakaʻi i hyponatremia (E hoʻohaʻahaʻa i ka paʻakai o ka sodium i ke koko, inā palupalu loa ia, hiki i ka edema o ka lolo).
Ua hoʻonohonoho ka National Athletic Trainers Association i kāna makasina o ka mahina ʻo Ianuali 2012, i ke kūlana o ka loaʻa ʻana o kahi hoʻolālā hydration pākahi no kēlā me kēia, a inā ʻaʻole māka ʻia kēia, e waiho i ka make wai nāna e koi i nā wai mai iā mākou. .
E hoʻopau mākou haʻalele i kahi manawa me ke kauka hanohano Louise Burkee wehewehe ana iā mākou i kāna hana “Kaʻai kūpono i ka haʻuki. ʻO kahi hana kūpono ":
"ʻO ka manaʻo nui ka pilikia koʻikoʻi nui loa i nā kaiāulu Komohana, kahi o nā wahi i loaʻa pinepine ʻia o nā wai a me nā meaʻai e nui loa ana e hoʻonui i ka manaʻo o ka pōloli, make wai a hemahema paha."