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ʻO ka meaʻai momona ma hope o ka hālāwai hoʻoikaika he mea nui loa e mālama i kahi kino olakino. Inā makemake ʻoe e noho kūpono, ʻike pono ʻoe e hoʻoikaika i ka wā o kāu mau kau hoʻoikaika kino. ʻAʻole wale ke kau hoʻomaʻamaʻa, akā ʻo ka pāʻina hope hope ka mea nui pū kekahi.
Eia naʻe, ua ʻike ʻia ka makemake o ka poʻe e hoʻāʻo i ka hoʻāʻo hou a noʻonoʻo i ka hoʻolālā ʻana i kā lākou papa ʻaina hoʻomaʻamaʻa mua. ʻO ka mea ʻē aʻe, ʻoi aku ka nui o ka mea nui ma hope o ka hana a koi aku i ka hoʻolālā pono a me ka hoʻomākaukau.
kiʻiʻoniʻoni hollywood no nā keiki
Ma hope o kāu hana hoʻomana ʻana i kou mau mākala a hoʻoluhi iā ʻoe iho no ka hopena ʻoi loa, ʻaʻole pono ʻoe e hoʻopoina i ka uku ʻana i kou kino me nā meaʻai olakino, hoʻoikaika kino.
No ke aha he mea nui e ʻai ma hope o kāu hālāwai hoʻoikaika kino?
Hoʻopili ʻia ko mākou kino ma mua o hoʻokahi o nā ala ma hope o ka hoʻoikaika kino. Ke hoʻohana nei, hoʻohana ko mākou kino i nā hale kūʻai glycogen i nā mākala e like me ka wahie i ka hoʻolālā. ʻO kēia ke kumu e hoʻopau ʻia ai nā mākala i ka glycogen. Hiki paha i kahi kau hoʻoikaika ke kumu i nā protein i loko o nā mākala o kou kino e loaʻa i ka pōʻino [1] [elua] .
A ke puka ʻoe i waho, puhi kou kino i ka wahie mai nā mea āu i ʻai ai ma mua o kahi hoʻomaʻamaʻa, kahi e wāwahi ai i ka glycogen mālama ʻia. Hoʻomaka kou mau mākala e hoʻohana i ka protein i loaʻa e kūkulu hou a hoʻoponopono i nā aʻa i loko o kekahi mau hola o ka hana ʻana.
Pehea e hana ai kou kino ma hope o kahi hālāwai hoʻoikaika?
Ma waena o 45 mau minuke ma hope o ka hoʻolālā, maikaʻi loa kou kino i ka omo ʻana i nā mea momona a me nā protein, i ʻike ʻole ʻia e ʻoe. Inā makemake ʻoe e kūkulu i kou mau mākala, pono ʻoe e ʻai i 30 g o nā protein a me 30-35 g o nā haʻihaʻi i loko o 15 mau minuke ma hope o ka hoʻolālā. [3] .
A inā makemake ʻoe e noho i ke ʻano e ka nalo ʻana o ka paona, hiki iā ʻoe ke lawe i kou manawa a ʻai i loko o nā minuke 45 o kou hoʻopau ʻana i kāu hana.
Ma hope o kahi hālāwai hoʻoikaika, pono i kou kino i nā mea kikoʻī kikoʻī e hoʻoponopono ai i nā mākala a hoʻopaʻa i nā pae kō kō [4] . No laila, he mea nui e ʻai i kahi hui o nā meaʻai i hiki ke hoʻomaikaʻi i ke ola hou ma hope o ka hoʻolālā. E nānā i kekahi o nā meaʻai kūpono e pono ai ʻoe e hoʻohui i kāu papa inoa no kahi papaʻai hope.
1. ʻO Yoghurt Helene
ʻElua pālua ka nui o ka protein yoghurt i ka Greek yoghurt i ka yoghurt mau. Hiki iā ʻoe ke kāwili i ka yoghurt me ka cereal a me nā huaʻai no ka mea hoʻopili nā huaʻai i nā meaola micro-i hōʻoia ʻia e hakakā i ka ʻehaʻeha o nā mākala [5] .
2. Nā huaʻai
Kāki ʻia me nā kōpelu ʻaihue olakino a me digestible e kōkua i ke kino e wāwahi i nā mea momona, he mea hoʻohui nui nā huaʻai no ka papa ma hope o ka hoʻolālā. [6] . ʻO nā hua e like me ka pineapple he anti-inflammatory waiwai e kōkua i ka hoʻōla i nā mākala a me nā kōkua kiwi digestion.
Hiki iā ʻoe ke koho i nā hua a me ka maiʻa no ka mea hiki i nā mole i loko o ka maiʻa ke hiki wawe i nā mākala o ko mākou kino a hiki ke hoʻopiha i kā lākou pae glycogen i makemake nui ʻia, a laila hoʻoikaika iā lākou [7] . ʻO kahi mea momona maikaʻi ʻo ka waiū maiʻa maiʻa.
3. Huamoa
ʻO nā hua manu ka meaʻai post-workout kūpono no ka mea nui lākou i ka protein a he kumu waiwai nui nō ia o nā meaola ʻē aʻe, i kōkua i kou kino e hoʻoponopono hou ma hope o ka hālāwai hoʻoikaika kino ikaika. [8] . Hiki iā ʻoe ke loaʻa i nā hua ma ke ʻano āu e makemake ai, e ʻūlū ʻia, moa ʻia, hoʻolapalapa ʻia a ʻaoʻao ʻē aʻe i luna.
ʻO ka hoʻolei ʻana i ka yolk a me ka loaʻa wale ʻana o nā hua keʻokeʻo he koho maikaʻi loa ia no ka mea ʻaʻohe momona a kolokoli paha i nā hua manu. ʻO ke ala ʻoi loa e loaʻa nā hua ma hope o kāu hoʻolālā, ʻo ia ka ʻelima keʻokeʻo hua manu a me hoʻokahi hua manu i hui ʻia - e huki i nā keu keu o nā hua keʻokeʻo a me ka hua manu o hoʻokahi hua. [9] .
4. Uala
Maikaʻi kaʻuala kaʻuala no ka hāʻawi ʻana i nā haʻalako i koho maikaʻi loa ma hope o ka hoʻoikaika ikaika. Aia i loko o kēia superfood he 26 mau huna kālika e hoʻihoʻi i kāu lako glycogen. Hoʻohui, loaʻa pū kekahi i kahi lāʻau olakino o ka fiber e mālama ai iā ʻoe i ka lōʻihi [10] .
5. ʻO ka palaoa palaoa koina
Ma hope o kahi hoʻolālā, koho i kahi protein kiʻekiʻe, fiber kiʻekiʻe, cereal kō kō. Kūpono kahi pola o ka palaoa palaoa no ka hoʻouka hou ʻana i nā hale kūʻai ikehu. Hiki iā ʻoe ke hele no ka oatmeal i hoʻopīpī ʻia me ka waiū almond a i ʻole kahi pahu o ka pauka protein [umikumākahi] . Hiki iā ʻoe ke loaʻa i ka palaoa palaoa piha.
6. Nut
ʻO ka ʻai ʻana i nā nati ke koho maikaʻi loa e pani i nā pae pau o ka glycogen i nā mākala. Kōkua lākou i ka hoʻonui ʻana i kou pae ikehu a paipai i ka synthes muscle. ʻO nāʻalemona, nā hua maloʻo e like me nā hua puaʻa kekahi mau koho maikaʻi [12] .
7. Broccoli
Hiki ke inu i kou mau niho i kēia mea kanu ʻōmaʻomaʻo i ka nui o ka maikaʻi i kou luhi ma hope o nā hoʻoikaika kino. Loaʻa ka waiwai i ka wikamina K a me choline (kahi macronutrient i mea nui no ka hana ʻana o nā mea nui o ko mākou kino e like me ke ake, ka lolo, a me nā mea ʻē aʻe), hana nui ka broccoli i ka hoʻonui ʻana i nā pae ikehu ma hope o ka hoʻoikaika kino. [13] .
ʻai maikaʻi loa e hōʻemi i ka momona o ka ʻōpū
8. Kupu
ʻO kahi kumu maikaʻi loa o ka hāʻawi ʻana i ka ikehu, nā ʻōpuʻu i piha me nā enzyme, nā wikamina, nā minelala a me nā protein. ʻOiai ʻo nā ʻōpuʻu i ke ʻano o nā meaʻai i wili ʻia, maʻalahi lākou e ka kino a hoʻololi maʻalahi ʻia ka ikehu i mālama ʻia i kā mākou ʻōnaehana [14] .
9. Salemona
Loaʻa i ka salmon nā omega-3 fatty acid e kōkua i ka hoʻemi ʻana i ka mumū ma hope o ka hoʻoikaika ʻana i hana i ka ʻeha. Hoʻomaopopo pū ʻia kēia momona olakino e hoʻonui i ka momona momona. Hiki iā ʻoe ke hoʻohui i ka aila ʻoliva i ka iʻa e hoʻonui i ka mahele o nā momona olakino pū kekahi [umikumālima] .
10. waiū kokoleka
ʻO ka waiū kokoleka kekahi mea inu e hiki ke loaʻa ma hope o ka hoʻoikaika kino. Aia i loko o ka mea inu ka huʻihuʻi a me nā protein i koi ʻia no ka hoʻihoʻi ʻana i nā mākala E pani ka wai i nā wai i nalowale e like me ka hou a me ka waiū a e hāʻawi i ka calcium e kōkua i ke kino e ola wikiwiki [17] .
Ma kahi palapala hope loa…
Paipai mau ʻia ʻoe e ʻai i kahi pāʻina i piha i nā carbs a me nā proteins ma hope koke o kou pau ʻana o ka hoʻoikaika kino. ʻO ka hapa nui o nā loea hoʻoikaika kino e ʻōlelo iā ʻoe e ʻai i kāu pāʻina ma loko o 45 mau minuke o ka hoʻoikaika kino.
E hoʻomanaʻo i ka kau ʻana i kahi kau hoʻoikaika, ʻaʻole pono ʻoe e noho me ka ʻole o ka ʻai ma mua o 2 mau hola. Ma hope o kahi papaʻai maikaʻi, hānai maikaʻi e kōkua iā ʻoe e hele ma kahi lōʻihi i ka hoʻokō ʻana i kāu pahuhopu hoʻoikaika kino.