ʻAʻole hoʻomaka ka hoʻomaʻamaʻa kūpono me kahi mahana, akā me kahi ʻāpana o ka meaʻai ʻono a maikaʻi. Inā hoʻopiha ʻoe i ke kino me ka ʻike, ʻoi aku ka maikaʻi o nā haʻuki. Pehea e ʻai pono ai i ka wā aʻo haʻalulu? He aha nā huahana e kōkua iā ʻoe e hoʻokō wikiwiki i nā hopena i makemake ʻia? Pehea e hana ai i ka meaʻai pono? 'Ōlelo nā poʻe akamai o ka brand meaʻai olakino "Semushka" e pili ana i kēia a me nā mea ʻē aʻe he nui.
ʻEke ʻaihau Athlete
No nā mea pāʻani, ʻaʻohe mea koʻikoʻi ma mua o ka protein. Ma hope o nā mea a pau, he mea pono hale kūkulu ia no nā ʻiʻo. Me ka hoʻomaʻamaʻa maʻamau, ʻōlelo ʻia e helu i ka maʻamau o kēlā me kēia lā ma muli o 2-2. 5 g o ka protein no 1 kg o ke kaumaha. Maʻalahi ka hana ʻana i nā helu pono e hoʻohana ana i nā papa calorie o nā huahana a i ʻole nā noi hoʻoikaika kino no nā smartphones. Makemake ʻia e loaʻa nā protein i nā meaʻai nui a pau, ʻoiai he ʻano kumu like ʻole lākou: holoholona, mea kanu a me ka waiū. ʻO ia ke kumu e pono ai ʻoe i kahi hoʻonohonoho maʻamau, me ka ʻiʻo, ka iʻa, nā hua manu, nā legumes, nā cereals, nā nati a me nā huahana waiū fermented.
ʻO ke kumu nui o ka ikehu ka ʻaʻā. Hoʻokahi wale nō ʻano hoʻomaʻamaʻa e kūpono i nā mea hoʻomaʻamaʻa - lohi, a paʻakikī paha, nā huaʻaleʻale. Hoʻopiha lākou i ke kino me ka ikaika lōʻihi a mālama i ka nui o nā mākala i ke kani. ʻO ia ke kumu e hilinaʻi ai ʻoe i nā ʻano cereala, nā laiki pau ʻole ʻia, ka palaoa rai, pasta mai ka palaoa durum, nā mea kanu, nā mea kanu. Akā ʻo nā huaʻaleʻa wikiwiki, i hōʻike nui ʻia e nā meaʻono a me nā pā, pono e poina ʻia hoʻokahi a no nā mea āpau. Hiki ke hana i ka mea koe wale no nā huaʻono a me nā hua ʻole.
He kuhi hewa nui ka haʻalele loa ʻana i nā momona mai ka papa haʻuki. Ma hope o nā mea āpau, ʻo kēia kekahi kumu waiwai nui o ka ikehu, me nā hana hoʻoikaika kino. Pono wale ia e hoʻokokoke pololei i kā lākou koho a kālele ʻia ma nā unsaturated fatty acid. No laila, pono e hoʻopili pinepine i ka papa kuhikuhi i nā iʻa kai, nā iʻa iʻa, nā legume, nā palaoa, nā mea kanu ʻōmaʻomaʻo, nā avocados, nā nati a me nā ʻanoʻano. ʻO ka ʻoliva, ka linseed, ka sesame a me ka ʻaila soy i waiwai nui i nā momona momona.
ʻO nā huaora, nā micro-a me nā macronutrients e pāʻani i ke kuleana o nā catalstist e hoʻomaka i nā ʻano hana like ʻole i ke kino. Kōkua ka Wikamina A i ka hana kope ʻana i nā hunaola hou. Pili nā huaora B i ka metabolism a me nā hana o ka hematopoiesis. Hoʻomaikaʻi ka wikamina C i ke ʻano o ka iwi a me nā mea pili. Hoʻoulu ka Vitamina E i ka ʻōnaehana cardiovascular a me nā ʻōnaehana, a me ka hana ʻana i nā hormones nui. Ma hea e loaʻa ai kēia ʻano āpau, akāka - mai nā mea ʻai hou, nā hua a me nā hua. E pili ana i kā lākou mau hoa maloʻo a maloʻo hoʻi, mai poina.
Aia kahi hoʻomaʻamaʻa
ʻO kekahi kuhi hewa maʻamau i hana ʻia e nā mea hoʻomaka he hoʻoikaika kino i ka ʻōpū nele. Pono e ʻai i hoʻokahi hola a ʻelua paha ma mua o ka hoʻomaʻamaʻa ʻana. ʻO ka mea nui ʻaʻole e ʻai nui a koho i nā meaʻai me kahi kiʻekiʻe o ka protein a me ka fiber. ʻOi aku ka maikaʻi ʻaʻole e hoʻopau i nā momona. ʻO Turkey a i ʻole ka moa moa me ka laiki ʻeleʻele, ka salakeke me nā mea kanu hou, nā pīni a me nā tuna, kahi sanwī palaoa palaoa me kahi ʻāpana o ka waiū momona momona a me kahi salakeke lau he mau koho ʻoluʻolu wale nō ia.
Inā ʻaʻole lawa ka manawa no ka ʻai piha, hiki iā ʻoe ke hoʻonohonoho i kahi meaʻai māmā ikaika. ʻO ka maiʻa, ka pā kī a i nā hua maloʻo paha kūpono no kēia kumu. ʻO nā mea āpau a ke kino e pono ai ma mua o ka hoʻoluliluli kino maikaʻi ʻana i nā hua maloʻo "Semushka". He waiwai nui ia o nā huaora A, B, C, E, K, PP, a me ka sodium, potassium, magnesium, phosphorus, zinc, iron, selenium, keleawe. Māʻona nā hua maloʻo i ke kino me ka ikehu a me nā leo i nā ʻōnaehana āpau. I ka manawa like, ʻaʻole lākou e hana i kahi ʻano kaumaha i loko o ka ʻōpū, komo koke lākou me ka pilikia ʻole.
Koho i nā hua kuʻuna mai ka laina "Semushka" - nā apricots maloʻo, nā lā aliʻi, nā plum ʻeleʻele a me nā fiku. Hana ʻia lākou mai nā hua nui kūlohelohe a kiʻekiʻe e like me ka ʻenehana kahiko, no laila ua mālama lākou i ka ʻala mua a me ka ʻono momona momona. No laila ke ʻano maikaʻi ma mua o ka hōʻoia ʻana o ka hoʻomaʻamaʻa. E kaupalena iā ʻoe iho i kahi mahele kaulike o 30-40 g o nā hua maloʻo ma mua koke o nā papa. Mahalo i ka pōpō kūpono, hiki iā ʻoe ke lawe pū me lākou a loaʻa kahi meaʻai māmā i ke ala i ka hale hoʻoikaika kino.
Ma hope o ka lipine hoʻopau
ʻIke ka poʻe ʻaleʻale ʻoihana i ka mea nui e hoʻohui i ka hopena i loaʻa i ka wā hoʻomaʻamaʻa koke ma hope o kona pau ʻana. ʻO ka ʻoiaʻiʻo i kēia manawa wale nō, no hoʻokahi hola, wikiwiki ka metabolism. He mea nui ʻaʻole e haʻalele i kēia manawa a hāʻawi i ke kino i kēlā mau mea momona e kōkua i ka hoʻoulu hou ʻana i nāʻiʻo o ka mākala, a me ka hoʻomaʻamaʻa mau ʻana e hoʻonui a maʻalahi ka kiʻi.
ʻO ka mea mua, ke kamaʻilio nei mākou e pili ana i nā protein, ʻaʻole pono nā holoholona. ʻO nā hua hua mai "Semushka" pololei kāu mea e pono ai.
ʻO ka protein protein i loko o lākou e hānai pono i nā mākala a kōkua i ke ola wikiwiki ʻana ma hope o ka hoʻoikaika kino. ʻOiai he mau antioxidant ikaika, hakakā nā nati i nā radical free e luku i nā huna o ke kino. Eia kekahi, kōkua nui lākou i ka hoʻokumu ʻia ʻana o nā hunaola hou. A hoʻokumu lākou i ka momona momona, hoʻomaha maʻalahi i nā kaʻina hana hoʻowali i nā aʻa, hoʻomaikaʻi i ke kahe o ke koko, kahi hopena maikaʻi i ka puʻuwai a me nā ʻōnaehana.
Lawe ka ʻalemona i ka wahi mua ma ka helu ʻana i nā nati haʻuki. Hiki iā ʻoe ke hōʻoluʻolu iā ʻoe iho me ka lima o nā ʻalemona maloʻo ma hope koke o ka hoʻomaʻamaʻa ʻana, a i ʻole hiki iā ʻoe ke hoʻomākaukau i kahi mea hoʻihoʻi hoʻihoʻi me kona komo ʻana. E wili i 30 g mau ʻalemona "Semushka" i loko o ka palaoa, kāwili pū ʻia me ka maiʻa i kālai ʻia a me ka ʻāpana o ka milo. E ninini i ka 200 ml o ka waiū almond a whisk i kahi nui like. Hāpai ʻia kēia smoothie me nā waikawa a me nā antioxidant, pono ʻia e ke kino luhi ma hope koke o ka hoʻoikaika ikaika.
I ka hānai haʻuki amateur, hiki iā ʻoe ke hana me ka ʻole o nā pilikia kaumaha. ʻO ka mea nui e hoʻoponopono iki i ka papaʻai o kēlā me kēia lā a hoʻopili i nā meaʻai kūpono i loko. Nā huaʻai a me nā hua maloʻo maloʻo "Semushka" iā lākou me ka kānalua ʻole. Loaʻa iā lākou kahi hui kūlike o nā mea momona waiwai i nā nui he nui, i mea nui no ke kino me ka hoʻoikaika kino maʻamau. E hauʻoli i ka ʻono kūlohelohe o nā nati i wae ʻia a me nā hua maloʻo i ko lākou ʻano maʻemaʻe, e hoʻohui i kāu mau kīʻaha hoʻoikaika kino punahele, hoʻomaʻamaʻa me ka pono a me ka leʻaleʻa.