7 Manaʻo Meaʻai No ka Toned Six-pack Abs

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Manaʻo ka hapa nui o ka poʻe ʻo ka hoʻoikaika kino ke ala wale nō e loaʻa ai kēlā mau puʻupuʻu o ka ʻōpū ikaika. ʻAe, ke kamaʻilio nei mākou e pili ana i kēlā abs, ʻeono pūʻolo pūʻolo ikaika. Akā, pono ʻoe e ʻike ʻo ka hui pū ʻana o nā ʻōlelo aʻoaʻo olakino olakino me kahi hana hoʻoikaika kino paʻa e hāʻawi iā ʻoe i kāu abs piha a me kāu kumu.

pehea e hoʻohana ai i ka mea holoi lima

ʻO ka hapanui o ka poʻe e nānā i nā meaʻai no nā abs pack ʻeono, akā ma hope o kekahi mau lā, ua hele ka ʻai i kā lākou papaʻai papaʻai. Ke kumu no ka pili ʻole ʻana i nā lula a i ʻole nā ​​ʻōlelo aʻoaʻo e pono ai e mālama kekahi ma ke ʻano o ka papaʻai papaʻai. Pono kou kino i kahi ala ala i kēlā me kēia manawa i kahi manawa no laila pono e ʻaʻa ʻia a lawelawe ʻia e like me ke ala āu e hana ai i kou mau mākala.

Eia kekahi ʻōlelo aʻoaʻo aʻoaʻo no ka abs abs pack ʻeono

1. Hoʻolaha i kāu Carbohidate Intake

ʻO ka papaʻai momona momona haʻahaʻa he no-no no ka mea e hoʻohaʻahaʻa i ka hiki i kou kino ke hoʻopihapiha i ka glycogen muscle i paʻakikī e kūkulu a mālama i nā mākala. ʻO kou mau mākala he mau mea hana metabolically e pono ai ka ikehu mau e kūkulu a mālama iā lākou e hoʻolilo iā ʻoe i ka momona wikiwiki. No laila inā loaʻa iā ʻoe kahi papaʻai 2500-calorie i kēlā me kēia lā, hiki iā ʻoe ke hoʻopau a hiki i ka 310 gram o nā haʻalako.

2. ʻAi Nui i ka Protein

Hoʻopili i nā meaʻai waiwai protein i loko o kāu papaʻai papaʻai no ka mea e kōkua ia i ke kūkulu ʻana i nā mākala wīwī a me ke kōkua ʻana i ke ahi momona o ke kino Eia kekahi, e kahaha paha ʻoe i ka ʻike ʻana mai loko mai o nā macronutrients āpau, ʻo ka protein protein ka hopena thermogenike kiʻekiʻe loa i ke kino. Kōkua kēia i ke kino i ka haki ʻana i nā nui o nā calorie.

3. ʻAi i nā momona momona

Hōʻoiaʻiʻo ʻoe e hoʻopili i nā momona olakino nui ʻia nā monounsaturated a me nā momona polyunsaturated e like me ka avocado, ka bata, ka iʻa a me ka aila ʻoliva i kāu papaʻai. ʻO ka momona momona mai kēia mau kumuwaiwai e mālama i kāu mau pae insulin maʻamau e pono ai inā e lilo kāu pahuhopu i ka momona o ka ʻōpū a loaʻa i kēlā mau pahu ʻeono pahu ʻona.

4. ʻAi pinepine

ʻO ka hapanui o nā kānaka he ʻekolu a ʻehā mau meaʻai i ka lā, ʻai pinepine ʻole i waena o waena. Ma hope o kēia ʻano papa ʻaina ʻaʻole e hoʻomaʻamaʻa i kou kino e puhi pono i ka momona, ʻo ia ke kī o ka mālama ʻana i ka pohō kaumaha. Pono ʻoe e ʻai i ka meaʻai momona a i ʻole ka meaʻai māmā i kēlā me kēia ʻekolu mau hola e ʻike pono ʻaʻole ʻoe e makemake i nā momona a me nā mea momona a ʻoi aku ka nui o nā glycogen i mālama ʻia i ke akepaʻa a me nā mākala nāʻiʻo.

pehea e wehe ai i nā kaha kikoo maoli

5. Nānā i kāu papaʻai

I mea e puhi hou aku ai i ka momona a hōʻike i kēlā abs holoi, he mea nui e nānā i kāu papaʻai ma ka kaohi ʻana i kāu mau ʻāpana. Hoʻopiha i kāu pā me nā ʻōpelu, ka protein, a me nā momona i nā kūlike kūpono. E pale kēia iā ʻoe mai ka loaʻa ʻana o nā momona o ke kino.

6. Hoʻopiha i kou Kino ma mua a ma hope o nā hana

Ma mua o kahi hana abs, e loaʻa i kahi pola o ka muesli me ka yogurt a me nā hua a i ʻole ka wai pīnī me ka berena a me ka maiʻa. Hāʻawi kēia iā ʻoe me ka ikehu i ka hoʻoikaika kino. A ma hope o ka hoʻomaʻamaʻa hiki iā ʻoe ke hoʻopau i ka haʻalulu hua a 60-90 mau minuke ma hope o ka hoʻoluliluli, hiki iā ʻoe ke loaʻa ka umauma moa a me ka ʻuala me kekahi mau mea kanu palai.

7. Hoʻomaka ka māmā a hoʻopau i ke kukui

Pono ia e hoʻomaka i kou lā me kahi ʻaina kakahiaka nui i hoʻopiha ʻia me nā meaʻai fibrous me kekahi mau ʻeke e hoʻopiha i kou ʻōpū a pale i nā kuko makemake ʻole ʻia. A ʻo kāu pāʻina hope loa o ka lā pono ke ʻano o ka protein protein, ma mua o nā carbohydrates ʻoi aku ka lōʻihi o ka manawa e ʻeli.

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