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Inā hoʻoholo ʻoe e mālama i kou kino, kūkulu i ka nui o nā mākala a / a i ʻole lilo i ka kaumaha, a laila ke koho ʻana i ka meaʻai haʻuki, pono ʻoe e hoʻolohe i kona maikaʻi a me kāna ʻano.
Mea ʻai kino haʻuki
ʻO ka papaʻai nui o ka mea haʻuki kahi ʻai kaulike. ʻO ke koʻikoʻi nui e kau ʻia i ka ʻaina kakahiaka, ʻo ia ka mea e hāʻawi i ka ikaika o ka vivacity no ka lā holoʻokoʻa a paipai i ka metabolism, a laila e hoʻolōʻihi i ka waiho ʻana o nā waihona momona i nā wahi pilikia. Mai nā hopena āu e pono ai mai ke aʻo ʻana, hoʻoponopono ʻia ka nui, a me ka hoʻohui ʻana o ka meaʻai. Pono kahi kanaka me ka nui o ka hana kino i ka nui o nā calorie, akā ʻaʻole pono e hoʻohana nui ʻia. ʻO ka papa ʻaina a ka mea ʻālapa he 5-6 tausani calories, a pono e hoʻopiha ʻia ma hope o ka hoʻoikaika kino. Loaʻa kaʻiʻo, ka iʻa a me nā moa i ka protein, kahi mea hana hale nui nui.
Inā makemake ke kanaka e kūkulu i ka nui o ka ʻiʻo, pono e loaʻa kēia mau meaʻai, a me nā hua manu a me nā mea momona momona i kāna ʻai. No ka hoʻonui ʻana i ka hoʻomanawanui, koi ʻia nā kalapona a me nā momona unsaturated. ʻAʻole hiki iā ʻoe ke hana me ka ʻole o ka fiber i loko o nā mea kanu a me nā mea kanu.
Nā ʻano o nā haʻuki haʻuki
Akā pinepine pinepine ka hānai ʻaʻole lawa no kahi hopena i ʻike ʻia. Hoʻomaopopo ka poʻe loea o ka hale kūʻai hānai haʻuki "Nt-Sp" i ka nui o nā pilikia i piha i nā protein, nā wikamina, nā kumuwaiwai a me nā mea ʻē aʻe e kōkua i ka hoʻonui ʻana i ka hoʻoikaika kino. ʻO ia mau mea hoʻohui biologically active, paipai i ke kūkulu ʻana i nā mākala, lawelawe ma ke ʻano he prophylactic agents e kūʻē i ka ʻaukā a me nā waimaka o nā ligament a me nā hono, a loaʻa pū kekahi i nā mea pono.
Māhele ʻia nā mea hoʻohui i:
- mea hoʻā momona
- lulu ka pahū
- hana
- nā mea loaʻa
- nā wikamina a me nā mineral complexes
E noʻonoʻo iā lākou i nā kikoʻī.
Mea hoʻā momona
Hoʻokomo pinepine nā lāʻau lapaʻau momona momona i nā mea hoʻohui e like me aspirin, caffeine, a me ephedrine. Hāʻawi kēia mau mea i ka hoʻolilo ikehu kiʻekiʻe, pāpā i ka hana ʻana o nā hunaola momona mai nā waikawa momona, a hoʻonāukiuki hoʻi i ka lipolysis. Inā koi kahi mea hana e hele ʻole ka ephedrine i ka hoʻohui ʻana o kāna hoʻomākaukau, a hana ʻia ka hana nui e nā extract o nā mea kanu like ʻole a me nā mea kanu ʻē aʻe, ʻo ka hopena ʻole paha o ia mau mea hoʻopihapiha papaʻai. I kēia manawa, ʻaʻohe mea ʻē aʻe i haku ʻia i hiki ke hana ikaika i kēia ala. ʻO ka manawa pinepine, hoʻohana ʻia nā "mea kanu launa" maikaʻi ʻole e uhi i nā hoʻomākaukau lāʻau lapaʻau hana.
ʻO Cocktails Pūnaewele
Hoʻohālikelike nā bodybuilders i nā pōmaikaʻi o nā protein i ka ʻoiaʻiʻo he ala kaulike a maʻalahi ia e loaʻa ai ka protein e pono ai. ʻAʻole hiki ke kuke i ka ʻiʻo lawa no ka lawe mau ʻana o ka protein i loko o ke kino. No laila, ʻo ka hoʻohuihui ʻana i ka cocktail a me ka lawe ʻana ma mua o ka hoʻomaʻamaʻa kahi hopena maikaʻi i kekahi mau hanana.
Nā Mea Hana
Creatine mea he nitrogen-i loaʻa carboxylicʻakika loaʻa i loko o kanaka Muscleʻaʻaʻa. ʻO kāna hana e hoʻonui i ka hoʻomanawanui i ka wā o ka hoʻoikaika kino, a me ka hoʻolōʻihi i ka hoʻokuʻu o glycogen. Mālama hou ʻo Creatine i ka wai i nā mākala, e kōkua ana i ka hypertrophy musele. Hoʻohui, pale ia i ka haki protein. Hoʻokumu ʻia ʻo Creatine i ke akepaʻa a me nā puʻupaʻa, a no loko mai hoʻi ka ʻiʻo a me ka iʻa. No laila, hemahema paha nā vegetarian i kēia mea. Hoʻokahi "akā" ʻo Creatine: ʻaʻole like me nā mea ola āpau, no ka mea he nui ua luku ʻia i loko o ka ʻōpū a ʻaʻole hiki i nā mākala. No laila, i ka hapanui o nā hihia, koi ʻia e lawe i ka creatine me nā waihā, nā mea e kōkua iā ia e hele i nāʻiʻo o kaʻiʻo, ʻo ia hoʻi, inu me ka wai a lawe paha me ka meli. ʻO ke kumuwaiwai kūpono loa o ka creatine he monohidate. ʻO ke koena o nā koho kūpono ʻole a hana paʻakikī ʻole.
Nā mea kūʻai
I ka manawa mua, ua manaʻo ʻia nā mea hana kaupaona no ka poʻe wīwī e loaʻa wikiwiki i ke kaumaha, ʻoiai ʻo kēia huahana carbohydrate-protein ka hopena maikaʻi loa no nā kaumaha ikaika a hāʻawi i ka ulu ʻana o ka nui a me ke kaupaona. I kēia mau lā, ua hoʻohana ʻia nā mea loaʻa e like me nā stimulants muscle ma mua o nā stimulants kaumaha. Aia kekahi mau mahele o nā protein a me nā haʻuki i nā mea loaʻa, a, no laila, hoʻohana ʻia ia no nā kumu like ʻole. Paipai pinepine ʻia nā Caloric complexes (protein - 30, carbohydrates - 70) no nā kāne wīwī e pono ai ka nui o nā protein e "kūkulu" i nāʻiʻo. ʻO nā formulate protein (protein - 60, carbohydrates - 40) kūpono no nā kāne o ka awelika kūkulu, ʻaʻohe o lākou kālani. Akā, i kēlā me kēia hihia, mai lawe pū me lākou, no ka mea he nui ka nui o nā calorie i loko o lākou, a kuhikuhi ʻia nā lāʻau i hiki ai iā ʻoe ke loaʻa i kahi lā o kēlā me kēia lā o nā koina e pono ai i hoʻokahi mahele. Hana i nā ʻae no nā calorie mai ka ʻaina kakahiaka, ka ʻaina awakea a me ka ʻaina awakea, inā ʻaʻole hiki ʻole iā ʻoe ke kū i mua o ia mau ukana.
ʻO ka wikamina a me nā mineral complexes
I ka wā hoʻoikaika kino, mai poina i ka lawe ʻana i nā huaora a me nā minela. Akā ʻo ka nīnau, Pehea ka lōʻihi e pono ai no kēia? Pono anei ka lawe ʻana i nā huaora synthetic hou aʻe, a i ʻole lawa paha ka poʻe i komo i ke kino me ka meaʻai? Hoʻohui pinepine ʻia nā huaora a me nā minela i ka hoʻoilo a me ka pūnāwai - i ka wā o ka emi ʻana o nā meaʻai i nā huahana kūlohelohe. Pono e lawe ʻia nā huaora C, D, E, a mai poina mai nā minerala e pili ana i ka magnesium a me ka selenium.
Ma mua o ka lawe ʻana i nā haʻuki haʻuki a me nā wikamina, paipai mākou i ke kāhea ʻana aku i ka loea i ʻike e hoʻoponopono i ka papa, e helu i ka papa kuhikuhi a kākau i ka papa hoʻomaʻamaʻa. Me kēia ala, e loaʻa ʻoe i nā hopena kiʻekiʻe me ka hōʻeha ʻole i kou olakino.