ʻOiai ʻo ka nui o nā bodybuilders me nā cubes kōkua kiʻi e ʻai i nā umauma moa, nā hua manu keʻokeʻo, ka iʻa a me ka protein whey, ʻoiaʻiʻo, no ka abs nani a me nā ʻiʻo kumu ikaika, ʻaʻole pono kēia mau meaʻai. Eia kekahi, ʻaʻole hiki i ke kino olakino ke hilinaʻi iā lākou no ka manawa lōʻihi, no ka mea hiki iā lākou ke hoʻomaka i nā hana inflammatory i ke kino. Akā,ʻo ka meaʻai mea kanu, hāʻawi i kou kino i nā meaʻai, mālama i ke olakino o ke kino i ke ao a me ka pō, a,ʻoiaʻiʻo, mālama i ka paʻi i keʻano maikaʻi.
ʻOiai he mea koʻikoʻi ka hana kino no nā "cubes" nani, ʻo ka ʻōlelo "abs i hana ʻia i loko o ka lumi kuke" ʻoiaʻiʻo. ʻO ka maʻemaʻe o kāu meaʻai, ʻoi aku ka nani o ka paʻi.
Ua hoʻomākaukau mākou i kahi papa inoa o nā huahana lāʻau e kōkua iā ʻoe e loaʻa ka abs o kāu mau moeʻuhane.
1. Kinoa
ʻO Quinoa kahi cereal protein kiʻekiʻe e hāʻawi i ke kino me nā waikawa amino pono a kūpono no ka synthesis protein. ʻAʻohe momona a he kumu maikaʻi loa ia o ka potassium a me ka fiber. Hoʻokuʻu ʻo Potassium i ka wai nui i mālama ʻia i loko o ke kino mai ka ʻai ʻana i nā meaʻai paʻakai a i ʻole nā meaʻai i hana ʻia. Kōkua ka fiber i ka hana ʻana o ka ʻōpū, hoʻolalelale i ke kaʻina hana ʻai a kōkua i ka hoʻomaʻemaʻe ʻana i ke kino, he hopena maikaʻi ia i ke ʻano o kāu abs. ʻO ka mea hope loa, he kumu maikaʻi loa ka quinoa o ka hao, kahi e ikaika ai ke kino a hāʻawi iā ʻoe i ka ikehu āu e pono ai.
2. Nā ʻōmaʻomaʻo
ʻO ka ʻōmaʻomaʻo kekahi o nā meaʻai super maikaʻi loa. Loaʻa i ka fiber a me ka magnesium, ʻo ia ke kuleana no ka nui o ka pūhaka, hoʻoponopono i ke kiʻekiʻe o ke kō koko, a he hopena maikaʻi hoʻi i nā pae hormonal. Hoʻonui ka pae Cortisol (he hormone kuleana no ka mālama ʻana i ka momona o ke kino) me ka haʻahaʻa o ke kō a me ka piʻi ʻana o ke kaumaha. Ke hoʻokiʻekiʻe ʻia ka cortisol i ka manawa, hiki ke hoʻoulu i ka momona o ka ʻōpū. ʻO ka meaʻai mea kanu a me ka ʻai ʻana i nā superfood anti-stress e like me nā ʻōmaʻomaʻo e kōkua i ka mālama ʻana i ke koena o nā hormones i loko o ke kino. ʻO ia, ma waho aʻe o nā mea a pau i luna, aia ka nui o ka potassium a me nā waikawa amino. ʻO ka spinach, chard, arugula, kale, a me ka letus romaine he mea maikaʻi loa i waena o nā ʻano meaʻai nui ʻōmaʻomaʻo.
3. Nā hua Chia
Aia ʻo Chia i ka fiber, protein, magnesium, iron, calcium and zinc. Hoʻopili kēia mau meaʻai i ke kiʻekiʻe o ke kō, ke koko, ka hoʻokumu ʻana i ka protein, a kākoʻo i ke kaumaha o ke kino holoʻokoʻa. Mālama nā hua Chia iā ʻoe i ka piha no ka lōʻihi, hāʻawi iā ʻoe i ka ikehu a kōkua i ka pale ʻana i nā pilikia e like me ka bloating a me ka constipation. Paha kou ʻōpū, a piha ʻoe i ka ikehu e pono ai no ka hoʻomaʻamaʻa haʻuki.
4. Nā beri
He haʻahaʻa haʻahaʻa ka glycemic index a me ka nui o ka fiber. ʻO ia ke ʻano o ka pale ʻana i ka piʻi ʻana o ke kō koko a mālama i ka manaʻo o ka satiety no ka manawa lōʻihi. Ma muli o ke kiʻekiʻe o ka potassium a me ka huaora C, pale nā hua i ke kino mai nā toxins. A ʻo ka blueberries ka mea i manaʻo ʻia me nā waiwai kupanaha e pili ana i ka hoʻopau ʻana i ke kaumaha o ka ʻōpū.
5. ʻOatmeal
He mea kupanaha ka oatmeal no kou abs. He waiwai ia i ka beta-glucan, e hakakā ikaika ana i ka momona ma ka ʻāpana pūhaka. Eia kekahi, ʻo ka oatmeal kahi kumu o ka magnesium, potassium, iron, calcium a me ka protein: 8 grams o ka protein i ka hapalua kīʻaha o ka cereal maka ʻaʻole ia he hana mana! ʻO ka poʻe bodybuilders makemake i nā protein holoholona e komo pū me ka oatmeal i kā lākou meaʻai.
Nā mea kōkua ʻē aʻe no kahi paʻi nani
Ma waho aʻe o nā meaʻai i luna, e hoʻokomo i kāu meaʻai legumes, nati, anoano, soy. Ma ke ʻano he kumu maikaʻi loa o ka protein, pono lākou i ka hana ʻana i ka abs nani ikaika.
Inā hoʻohui ʻoe i nā pauka protein i ka smoothies a me ka lulu, e hōʻoia i ka mea kanu, ʻaʻole i kuke ʻia (makemake), ʻaʻole GMO, a hana ʻia mai nā meaʻai maʻamau (ʻaʻole i hoʻokaʻawale).
Nui inā loaʻa kāu meaʻai i kēlā me kēia lā 5-7 mau mea kanu a me nā huaʻai. He meaʻai maikaʻi i hōʻoia ʻia, a ʻo ia paha ke ʻano meaʻai maʻemaʻe e ola nei. Loaʻa kēia mau huahana i ka fiber a me ka potassium, kōkua i ka hoʻomaʻemaʻe kūlohelohe o ke kino, pale i nā hana hewa ʻole i kāna hana, pale i ka mumū a me ke kaumaha. Mai poina e pili ana nā momona olakino. Aia lākou i loko avocado, ʻalemona, hua hemp a me ka niu, he mea pono loa ia no ka paʻi.
Inā mālama ʻoe i kāu ʻai ʻana i ka paʻakai, ke kō, ka waiʻona, nā meaʻai i hana ʻia a me ka meaʻai wikiwiki; e pāpaʻi i nā ʻiʻo o ka ʻōpū, e hoʻoikaika i kou kumu, e hoʻohui i ka cardio; e ʻae iā ʻoe iho e hoʻomaha a ʻai i nā meaʻai mea kanu (ʻoi aku ka mea i helu ʻia ma kēia ʻatikala) - ʻoiaʻiʻo e ʻike ʻoe i kahi ʻōpū palahalaha me nā cubes nani.
kahi