ʻO Brian St. Pierre
He mea nui anei ka wā ʻai? No ke olakino maikaʻi? No ka pono? No ka hana? E nānā pono kākou i kēia pilikia.
Manawa ʻaina
Ua aʻo ʻia nā manawa ʻai e nā mea noiʻi mai nā hiʻohiʻona like ʻole i nā makahiki i hala. A ʻo kā lākou hopena i hoʻāla nui ai. I ka makahiki 2000 mua, me ka hoʻopuka ʻana i ka meaʻai haʻuki e John Ivey lāua ʻo Robert Portman, ua lilo ka manaʻo o nā manawa ʻai i mea hoʻoponopono hou. ʻO kaʻoiaʻiʻo, loaʻa i kēlā me kēia mea ʻai meaʻai haʻuki ke kope o kēia ʻatikala. Me kāu kauā hoʻolohe. Ua kākau au i kekahi mau ʻatikala ma ke kulanui e pili ana i ke kumuhana. Aia kahi noiʻi e pili ana i ka hopena o ka manawa ʻai i ka hoʻihoʻi ʻana mai ka hoʻoikaika ikaika loa.
Kaʻai ma hope o ka hoʻoikaika kino
ʻAʻole ia he mea kupanaha, ua ulu ka manaʻo a ua hoʻoholo ka poʻe ʻepekema e ʻai ʻia nā meaʻai like ʻole i nā manawa like ʻole o ka lā.
ʻo kahi laʻana:
Pono ka ʻai ʻana ma hope o ka hoʻomaʻamaʻa ʻana i nā mea momona, ʻoi aku ka nui o nā starches wikiwiki (e like me ka ʻuala a i ʻole ka raiki) a i ʻole nā waiʻaleʻa sugary (e like me ka hua).
I ka wā o ka ʻai maʻamau, pono e emi iho nā kalapona, akā ʻoi aku ka nui o ka protein, nā momona olakino a me ka fiber.
Ua hōʻoia ʻia ma ka ʻepekema me kēia meaʻai, ʻoi aku ka maikaʻi o ka hana o nā kānaka, lilo i ʻoi aku ka wīwī, ikaika a olakino.
Akā ʻaʻole i kaupalena ʻia ka noiʻi ʻana i ka meaʻai o ka poʻe haʻuki. ʻOi aku ka maikaʻi o ka pane ʻana o ka maʻi diabetes type 2 i nā meaʻai momona momona ma hope o ka hoʻomaʻamaʻa. No laila, ua hānau ʻia nā ʻōlelo aʻoaʻo pili.
Akā ua loli nā mea a pau
Ua loli nā mea a pau i nā makahiki 10-15 i hala. ʻAe, ʻaʻole i loli nui. Akā, ua hohonu ko mākou ʻike, e like me ka hana mau, me ka hiki ʻana mai o nā noiʻi hou. Mai ka 2000 mua, no ka laʻana, ua ʻike mākou i kekahi o nā haʻawina mua i loaʻa nā hemahema a me nā nāwaliwali.
ʻO ka mea mua, ʻo ka hapa nui o ka manawa pōkole - e hoʻolōʻihi i kekahi mau pule a i ʻole mau mahina, a i ʻole he mau kau hoʻomaʻamaʻa. Ma muli o kēia, ʻaʻole lākou e haʻi maoli iā mākou i nā mea e hiki mai ana i kahi manawa lōʻihi.
ʻO ka lua, ua kālele lākou i ka mea a mākou i kapa ai he "soft" endpoints, protein synthesis, glycogen replenishment, a me ke koena nitrogen. Ma muli o kēia, ʻaʻole i loaʻa iā mākou ka ʻikepili ma nā hopena "paʻakikī" e like me ka nalowale o ka momona maoli a me ka loaʻa ʻana o ka ʻiʻo.
ʻO ka mea hoihoi, e like me ka hōʻike ʻana o ka ʻikepili no ka wā lōʻihi, ʻaʻole i kaupalena ʻia nā manawa ʻai i ka hopena hoʻokahi.
Ua hōʻike ʻia kahi haʻawina kaulana a ʻōlelo pinepine ʻia i ka makahiki 2006 i ʻai ʻia ka protein a me nā haʻahaʻa i ʻai koke ʻia ma mua a ma hope paha o ka hoʻoikaika ʻana e kūkulu i ka ʻiʻo a me ka ikaika ma mua o nā meaʻai like i ʻai ʻia i nā manawa ʻē aʻe.
ʻO ka mea pōʻino, he kakaikahi ka poʻe e ʻōlelo nei ʻaʻole i loaʻa ka hopena like i nā haʻawina hou e hoʻohana ana i nā kūlana like.
ʻAʻole ʻo ka manawa ʻai wale nō ka mea nui
ʻAe, ʻaʻole kūpono ka noiʻi. A ʻaʻole maopopo mau nā hopena. Ma muli o ke kino noiʻi o kēia manawa me nā kumuhana 20, ua hiki iaʻu i ka hopena ʻaʻole koʻikoʻi ka manawa o ka lawe ʻana i ka meaʻai no ka hapa nui o ka poʻe e hoʻāʻo nei e nānā a manaʻo i ko lākou maikaʻi.
E hoʻomaopopo mai iaʻu: ʻaʻole, manaʻo wau ʻaʻole hele ka waiwai o ka manawa ʻai i ka zero a hiki iā ʻoe ke ʻai i kēlā me kēia manawa āu e makemake ai. I kekahi mau kūlana, he mea nui paha kēia. (E nānā mākou iā lākou ma lalo nei.)
Eia nō naʻe, hopohopo nui ka poʻe naʻauao a paʻakikī i nā wahi maikaʻi o ka manawa ʻai, akā mālama iki i ka hiamoe, nā mea kanu, a i ʻole nā mea ʻē aʻe o ke ola kino. A he mea hilahila.
No laila, eia koʻu laina lalo. Inā hoihoi ʻoe, e hoʻohonu iki kāua. Ma hope o ka hoʻomaʻamaʻa ʻana, wehe ʻia ka "window anabolic of opportunity". No nā makahiki, ʻo ka grail hemolele o ka meaʻai a me ka hoʻomaʻamaʻa sync noiʻi ʻo ia ka mea a mākou i kapa ai i ka post-workout "anbolic window of opportunity."
ʻO ka manaʻo kumu ma hope o ka hoʻomaʻamaʻa ʻana, ʻoi aku hoʻi i nā minuke 30-45 mua a i ʻole, makemake ko mākou kino i nā meaʻai. Ma ke kumumanaʻo, ʻo ka neʻe ʻana, ʻoi aku ka ikaika o ka neʻe ʻana e like me ka hāpai ʻana i ke kaupaona a i ʻole ka sprinting, e hoʻomaikaʻi i ko mākou kino e hana i nā meaʻai kaumaha.
I kēia manawa, hoʻopaʻa ikaika ko mākou mau ʻiʻo i ka glucose a hoʻohana iā ia i wahie a hoʻololi paha i glycogen (ma kahi o ka momona). A hoʻomaikaʻi ka lawe ʻana i ka protein ma hope o ka hoʻomaʻamaʻa ʻana i ka synthesis protein. ʻO ka ʻoiaʻiʻo, ua hōʻike ʻia kahi haʻawina ʻo ka ʻai ʻana ma mua o 45 mau minuke ma hope o ka hoʻomaʻamaʻa ʻana i hōʻemi nui i ka absorption.
E wikiwiki, e pani ana ka puka aniani anabolic!
Me ke kōkua ʻana o kēia mau kikoʻī physiological, ua kau ka ʻeuanelio i loko o ka manaʻo o ka poʻe e pono mākou e ʻai i ka protein a me nā haʻalulu wikiwiki ma hope o ka pau ʻana o kahi hoʻomaʻamaʻa. A i ʻole ʻoi aku ka maikaʻi, e ʻai ma mua o kāu hoʻomaʻamaʻa. (Malia paha i ka wā hoʻoikaika kino.) Me he mea lā ʻoi aku ka wikiwiki o ka loaʻa ʻana o nā meaʻai, ʻoi aku ka maikaʻi. ʻO kaʻoiaʻiʻo, ʻaʻole hiki iaʻu wale nō ka mea i hoʻolei i ka pahu ma ka papahele a hoʻomaka i ka hopohopo, e haehae ana i kahi ʻeke inu haʻuki, e hoʻāʻo nui ana e hopu i kēlā manawa kupua o ka synthesis protein.
ʻOi aku ka wikiwiki! ʻOi aku ka wikiwiki! ʻOi aku ka wikiwiki! Ke pani nei ka puka aniani anabolic!
ʻO ka pilikia wale nō, ʻaʻole kākoʻo ka noiʻi i kēia manaʻo no ka lōʻihi. A no ka mea, ʻike mākou i ka hopena maikaʻi i ka wā pōkole (i ka hapalua hola e hiki mai ana) ʻaʻole ia he manaʻo e hāʻawi i nā hopena lōʻihi (e like me ʻekolu mahina).
ʻO kaʻoiaʻiʻo, hōʻike nā haʻawina lōʻihi i kēia manawa ʻoi aku ka nui o ka "anabolic window of opportunity" ma mua o kā mākou i manaʻoʻiʻo ai. ʻAʻole kēia he puka liʻiliʻi, akā he manawa nui, e like me ka hale pule.
E hooluolu i ke kanaka, aia ka manawa
ʻOiai ʻo ka naʻauao o ka hoʻohui ʻana i nā proteins a me nā haʻahaʻa me kāu mau hoʻomaʻamaʻa ʻaʻole i hoʻopaʻapaʻa ʻia, aia paha ʻoe i hoʻokahi a ʻelua paha mau hola ma mua a ma hope o kāu hoʻomaʻamaʻa e ʻai ai no nā pono olakino maikaʻi loa.
ʻO ka mea hou aku, no ka hapa nui o ka poʻe, koe wale nō kekahi poʻe haʻuki, ʻaʻohe mea pili i ka wikiwiki o kā lākou ʻai ʻana ma hope o ka hoʻoikaika kino.
Ma mua o ka hopohopo e pili ana i ka hoʻomoʻa ʻana i ka cornstarch a me ka whey hydrolyzate ma hope koke o kāu hoʻomaʻamaʻa ʻana a me ka lawe ʻana i nā ʻeke nui, hiki iā ʻoe ke hoʻokele palekana i ka home, ʻauʻau, kuke a ʻai i ka meaʻai ʻono a hou.
No ke kākoʻo ʻana i kēia manaʻo, ua hōʻoia ka ʻikepili hou e ʻoi aku ka nui o ka nui o ka protein a me nā kalapona āu e ʻai ai a puni ka lā ma mua o kahi hoʻolālā manawa kūpono.
Pehea e pili ana i ka hoʻolālā ʻai?
ʻOiai e holo wikiwiki ana i ka hale haʻuki, ua noʻonoʻo ka poʻe hobby a me nā mea noiʻi e pili ana i kekahi ʻano o ka manaʻo manawa: aia kahi "manawa maikaʻi" e ʻai ai. No nā makahiki, ua ʻōlelo ka hapa nui o ka poʻe loea i ka meaʻai i ka poʻe e ʻai i nā calorie a me nā kalapona i ka ʻaina kakahiaka a me ka liʻiliʻi o nā calorie, ʻoi aku ka nui o nā kaʻa, i ke ahiahi. A laila, ʻaʻole koke, hoʻomaka kekahi poʻe loea hou e ʻōlelo i ka ʻaoʻao ʻē aʻe, e haʻi ana iā mākou e ʻai mākou i ka hapa nui o kā mākou mau calorie a me nā kaʻapona i ka wā awakea.
No laila ʻo wai ka pololei?
Ka Hui ʻAina kakahiaka
Ua nīnau kekahi noiʻi hou i ka nīnau: He mea nui inā ʻai ʻoe i ka hapalua o kāu mau calorie i kēlā me kēia lā i ka ʻaina awakea a i ka ʻaina kakahiaka paha? Ua noʻonoʻo ka poʻe noiʻi i ka hopena o ke kaumaha o ke kino, ka ʻāʻī o ka pūhaka, ka makemake, ka ʻike insulin.
ʻO ka hui i ʻai i ka hapalua o kā lākou mau calorie i kēlā me kēia lā i ka ʻaina kakahiaka ua nalowale ke kaumaha a ʻoi aku ka nui o nā iniha ma ka pūhaka, hōʻike i ka hoʻomaikaʻi ʻana i ka ʻike insulin, a hōʻike ʻia ua ʻoi aku ka māʻona.
Auwe. ʻIke loa, pono ʻoe e ʻai i nā calorie hou aʻe no ka ʻaina kakahiaka, pololei? ʻAʻole ʻaʻole. ʻAʻole wikiwiki loa. ʻO nā poʻe o ka "carbs a me nā calorie i kaʻaina awakea" he kumu ko lākou e pili ai i kā lākou makemake.
E lawe, no ka laʻana, kahi noiʻi i paʻi ʻia ma ka Journal of Nutrition e hoʻohālikelike ana i ka poʻe i ʻai i ka 70% o kā lākou mau calorie i kēlā me kēia lā i ke ahiahi me ka poʻe i ʻai i ka ʻaina kakahiaka. Ma lalo o nā kūlana i hoʻomalu nui ʻia, loaʻa ka nui o ka nui o ka ʻiʻo i ka poʻe inu ʻaina ahiahi a me ka poʻe inu ʻaina kakahiaka e hana ana i ka hoʻomaʻamaʻa aerobic a nalowale ka nui o ka momona!
Ua ʻike ʻia kahi noiʻi ʻeono mahina i hala aku nei e hoʻonui ke kaumaha, ka ʻāʻī o ka pūhaka, a me ka momona i ka wā e ʻai ʻia ai ka hapa nui o nā haʻahaʻa i ke ahiahi, ma mua o ka lā. Hoʻomaikaʻi pū ka ʻai ʻana i ka carbohydrate i nā pae glucose, hoʻemi i ka mumū a hoʻemi i ka ʻai.
ʻAe, poina e pili ana i ka papahana.
No laila ʻo wai ka pololei? ʻO ka poʻe kākoʻo ʻaina kakahiaka a i ʻole ka poʻe ʻaina ahiahi? Ua hōʻike kekahi mau haʻawina ʻo ka ʻaina kakahiaka ka manawa maikaʻi loa e ʻai ai i nā meaʻai nui (3 mau haʻawina), ʻaʻohe ʻokoʻa o ka pohō kaumaha ma waena o nā ʻaina kakahiaka puʻuwai a me nā meaʻai puʻuwai (2 mau haʻawina), a ua hōʻike nā haʻawina ʻē aʻe i nā pono nui o ka ʻai ʻana i ka pō ( 2 haʻawina). ).
He aha ka mea hiki iā mākou ke hoʻomaopopo mai kēia hodgepodge kū'ē o nā hopena? ʻOiaʻiʻo, maʻalahi loa: ʻokoʻa mākou a pau. ʻAʻohe kānāwai hoʻokahi no kēlā me kēia kanaka.
ʻOiaʻiʻo, ua ʻike ʻia ka noiʻi ʻana i nā mele circadian he ʻano like ʻole nā kānaka (a me nā holoholona) i kā lākou pōʻai moe-ala maoli. No laila, no ke aha e hoʻohana ʻole ai i kēia kānāwai o ka ʻokoʻa i kā mākou meaʻai?
E hahai i kāu mele ponoʻī. E hahai i kāu ʻike. E hana i ka hana - no ʻoe. E hahai i nā ʻano kūlohelohe.
Inā maikaʻi ka ʻaina kakahiaka nui, maikaʻi. Inā hoʻomaha ʻoe i ka ʻaina awakea a hiamoe maikaʻi ʻoe me ka ʻōpū piha, maikaʻi loa ia.
Akā, pehea e…hana me ka ʻole o ka ʻaina kakahiaka? E kali i kahi minuke. ʻAʻohe ʻaina kakahiaka? ʻOiaʻiʻo, ʻike nā mea a pau ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā! A, ʻo ia hoʻi, he manaʻo maikaʻi ke ʻai ʻana i ka hapa nui o nā ʻakika i ke kakahiaka. ʻAe, ʻo ia ka ʻōlelo mau a koʻu mau kūpuna iaʻu. Hōʻike kēia ʻōlelo aʻoaʻo ma ka manawa ʻaina kakahiaka ua hoʻokē ʻai mākou no ʻewalu a ʻumikūmālua hola. No laila, pono ko mākou kino i nā meaʻai (a ʻoi aku hoʻi i nā carbohydrates).
ʻO kā mākou glycogen, ʻoi loa i loko o ke ake, ke emi iho nei. Eia kekahi, ua ʻōlelo kekahi mau noiʻi e hoʻohana maikaʻi mākou i nā kalapona i ke kakahiaka ma mua o ke ahiahi. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā kalapona i ka ʻaina kakahiaka ma mua o ka ʻaina awakea. ʻAʻole anei?
I kēia manawa, manaʻolana wau e ʻike ʻoe i ke ʻano o ka hāʻule ʻana o kēia hoʻopaʻapaʻa. ʻAʻole kēia he ʻōlelo ʻino ka hoʻōki ʻana i ka ʻaina kakahiaka; ʻaʻole maikaʻi ka loaʻa ʻana o nā kalapona no ka ʻaina kakahiaka. ʻOiaʻiʻo, ʻae ʻia nā koho ʻelua.
Hoʻopau i ka moʻolelo o ka ʻaina kakahiaka
ʻOiai ʻo ka ʻōlelo ʻana o kēlā me kēia mea ʻai meaʻai no nā makahiki he 20 i hala iho nei, ʻo ka ʻaina kakahiaka ka meaʻai nui loa o ka lā, ua ʻike ʻia he nāwaliwali maoli ka hoʻopaʻapaʻa no ka ʻaina kakahiaka.
I loko o kahi American Journal of Clinical Nutrition, ua kālailai nā kānaka ʻepekema i nā haʻawina he nui e nānā i ka addiction kakahiaka i ke kaumaha o ke kino.
ʻO kā lākou hopena: ʻO ka loulou i ʻōlelo pinepine ʻia ma waena o ka ʻaina kakahiaka nui a me ka hoʻemi ʻana o ke kaumaha he ʻoiaʻiʻo wale nō.
ʻAʻole manaʻo ʻia kēlā, ʻeā? ʻOiaʻiʻo, no ka hiki ʻana o kahi haʻawina i kahi hopena ʻaʻole ia he manaʻo ua pani ʻia ka hihia.
No laila, e nānā pono kākou i nā ʻōlelo hoʻopaʻapaʻa e pili ana i ka ʻaina kakahiaka.
Pōmaikaʻi ʻAi kakahiaka
I loko o ka palapala, pili ka ʻaina kakahiaka nui me: emi iho ka ʻai; hoemi i ka nui o ka ai; Kaumaha emi; hoʻomaikaʻi i ka hana hoʻonaʻauao; ka hoʻomaikaʻi ʻana i ke kō koko.
Inā mākou i kū ma laila, ʻoiaʻiʻo, manaʻo paha mākou ʻaʻohe kumu o ka lele ʻana i ka ʻaina kakahiaka.
Eia naʻe, ʻaʻole hiki iā mākou ke kū ma laila. I ka nānā ʻana i nā haʻawina, ʻike mākou ua hui pū kā lākou hopena.
ʻO ia hoʻi, pono paha ka ʻaina kakahiaka no kekahi o mākou. Akā,ʻaʻole no nā mea a pau. ʻO ka mea ikaika loa o kēia mau ʻikepili e hōʻike ana ʻo ka ʻaina kakahiaka ka mea nui loa no nā keiki ʻilihune a ʻilihune paha. Akā, no nā poʻe ʻē aʻe, me he mea lā ke koho pilikino.
Nā pōmaikaʻi o ka hoʻomaha ʻana i ka ʻaina kakahiaka
Ke hōʻike maoli nei kekahi mau noiʻi ʻo ka hoʻokuʻu ʻana i ka ʻaina kakahiaka hiki iā ʻoe ke ikaika, ʻoi aku ka wīwī, a me ke olakino. (I kēia manawa, ke kanikau nei koʻu mau kūpuna.)
ʻo kahi laʻana:
ʻOi aku ka maikaʻi o ka poʻe me ka maʻi maʻi ʻano 2 ke hoʻōki lākou i ka ʻaina kakahiaka a ʻai i ka ʻaina awakea.
ʻO nā poʻe ʻē aʻe i koho e hoʻōki i ka ʻaina kakahiaka, pau ka ʻai ʻana i ka hapa nui ma mua o ka poʻe aloha kakahiaka.
A ʻo ka hoʻokuʻu ʻana i ka ʻaina kakahiaka ua ʻike ʻia e like me ka maikaʻi no ka pohō kaumaha e like me ka ʻai ʻana.
No laila ʻoi aku ka maikaʻi o ka hoʻomaha ʻana i ka ʻaina kakahiaka? ʻAe paha. ʻAʻole paha.
Hōʻike nā hōʻike mua e hiki ke hoʻokuʻu i ka ʻaina kakahiaka: hoʻonui i ka haki ʻana o ka momona; hoʻonui i ka hoʻokuʻu ʻana o ka hormone ulu (he hopena hou a me ka momona momona); hoʻomaikaʻi i ka mana glucose koko; hoʻomaikaʻi i ka hana cardiovascular; hoemi i ka ai.
Eia naʻe, ua hana ʻia ka hapa nui o kēia mau haʻawina i nā holoholona a he kakaikahi wale nō nā haʻawina i hana ʻia i loko o ke kanaka. ʻOiaʻiʻo, ʻaʻohe mea hōʻoia e alakaʻi kēia mau hoʻololi i kā mākou physiology i nā pōmaikaʻi lōʻihi. ʻO ka mea hope loa, hāʻawi kahi noiʻi hou i kahi postscript hoihoi e pili ana i ka pilina ma waena o ka ʻaina kakahiaka a me ka pohō kaumaha.
Ua hoʻokaʻawale nā kānaka noiʻi i ʻehā mau pūʻulu: ʻO nā kahu ʻaina kakahiaka i ʻai pono. ʻO nā kahu ʻaina kakahiaka i hoʻokuʻu ʻia. ʻO ka poʻe aloha kakahiaka i ʻai pono. ʻO ka poʻe aloha ʻaina kakahiaka i hala.
A maopopo iā ʻoe ka mea i loaʻa? ʻO nā hui i hoʻololi ʻia nā maʻamau a me nā hana maʻamau i kēlā me kēia lā i ʻike i ka pohō kaumaha nui loa. ʻO ka poʻe i ʻai maʻamau i ka ʻaina kakahiaka a lele i ka wā o ke aʻo ʻana ua nalowale ke kaumaha. A ʻo ka poʻe i hoʻokuʻu mau i ka ʻaina kakahiaka i ka wā o ke aʻo ʻana ua nalowale ke kaumaha. No laila, ʻo ka ʻai ʻana a i ʻole ka hoʻokuʻu ʻana i ka ʻaina kakahiaka he mea makemake ia.
Pehea e pili ana i ka pinepine ʻai?
No nā makahiki, ua manaʻo ka poʻe meaʻai meaʻai (ʻo wau pū kekahi) ʻo ke ala maikaʻi loa i ka ʻai ʻana i ka meaʻai i kēlā me kēia lā, ʻo ia ka ʻai ʻana i nā meaʻai liʻiliʻi, pinepine i ka lā. Ma ke kulanui, ua ʻai au i ʻewalu ʻai i ka lā. ʻAe, ʻewalu!
Ma muli o ka noiʻi, manaʻo mākou ʻo ka ʻai pinepine ʻana e wikiwiki i ka metabolism, kōkua i ka mālama ʻana i ka insulin, nā hormones, cortisol, a mālama i ka ʻai. Eia naʻe, ʻo kahi loiloi hou i loko o ka Journal of the International Society of Sports Nutrition e ʻōlelo ʻē aʻe.
ʻOiai mākou e ʻai nei i nā meaʻai kūpono i ka nui kūpono, ʻike ʻia ka ʻai pinepine ʻana i ka makemake pilikino.
Makemake paha ʻoe i nā meaʻai liʻiliʻi i kēlā me kēia lā (ʻo ia hoʻi i kēlā me kēia mau hola). A i ʻole hiki iā ʻoe ke ʻai i nā meaʻai nui i kēlā me kēia lā (ʻo ia hoʻi, me ka nui o ka manawa ma waena). A ʻaʻohe ʻokoʻa physiological. Akā hiki ke loaʻa nā ʻokoʻa psychological, e noʻonoʻo ʻoe. ʻO ia ke kumu aʻu e paipai nui ai e hoʻolohe i kou kino ponoʻī.
Ke koʻikoʻi ka manawa i ka meaʻai
Mai kuhi hewa, he pilikia paʻakikī ka manawa ʻai. Pono ka puke holoʻokoʻa e uhi piha i kēia pilikia.
No laila, i kēia manawa, ke nīnau nei au i kēia nīnau: ʻaʻole pili ka manawa ʻai?
Pane: ʻAʻole loa!
He mau manawa ʻai kūpono no kekahi poʻe. (E pili ana i kēia ma lalo.)
E hoʻomanaʻo wale i kēlā:
Hiki ke kōkua ka hoʻoholo ʻana i nā manawa ʻai maikaʻi loa. A i ʻole hiki ke hoʻohui i nā papa o ka paʻakikī pono ʻole. Pili nā mea a pau i ka pōʻaiapili. Inā he kanaka hoʻoikaika kino ʻoe a he ʻâlapa paha, hoʻokahi mea kēia, akā inā he paʻahana keʻena ʻoi aku ʻoe, he mea ʻē aʻe.
ʻO ka ʻoiaʻiʻo, inā makemake ʻoe e lilo i ke kaumaha a ʻoi aku ka maikaʻi, ʻaʻole pono ʻoe i nā protocol kūikawā no ka hoʻonohonoho ʻana i ka meaʻai a me ka hoʻoikaika kino. Aia kekahi mau mea nui.
Eia kahi papa inoa o nā mea nui.
ʻO kāu hierarchy meaʻai mea nui
ʻEhia kāu ʻai? (Manaʻo: E ʻai a māʻona ʻoe, mai hahai i ke alakaʻi hoʻokele calorie.)
Pehea ʻoe e ʻai ai? (Manaʻo: E ʻai mālie a me ka noʻonoʻo, me ka hoʻoluhi ʻole.)
No ke aha ʻoe e ʻai nei? (Pololi, ʻoluʻolu, ma waho o ka hui, nā hoʻonohonoho kaiaulu?)
He aha kāu e ʻai ai? (Manaʻo: nā polokina i hoʻomaʻamaʻa liʻiliʻi ʻia, nā mea kanu, nā huaʻai, nā starch olakino a me nā momona maikaʻi)
I ka manawa hea ʻoe e ʻai ai? (I kēia manawa makemake paha ʻoe e noʻonoʻo e ʻai i ka ʻaina kakahiaka, ka ʻaina ahiahi, ka manawa me kāu hoʻomaʻamaʻa, etc.)
No ka poʻe bodybuilders, hiki i ka hapalua pakeneka o ka momona o ke kino ke manaʻo i ka ʻokoʻa ma waena o ka lanakila a me ka nalowale. No ka hapanui o mākou, ʻaʻole koʻikoʻi ka manawa ʻai. Eia kekahi, ʻoi aku ka maikaʻi o nā koho meaʻai ʻaʻole e uku i ka maikaʻi ʻole a me ka ʻai ʻole.
ʻO kā mākou ʻike me nā tausani o nā mea kūʻai aku a me nā ʻikepili ʻepekema hou e hōʻike mai iā mākou no ka hapa nui o nā poʻe, ʻaʻole ka manawa ʻai ka mea nui.