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Inā ʻoe e hana nui nei i ke kālai ʻana i kou abs me nā wili, nā crunches a me nā paʻa paʻa e kūkulu i nā mākala ikaika me ka ʻole o ka nānā ʻana i ka papaʻai abs, a laila liʻiliʻi paha ʻoe e kiʻi i kāu pahuhopu. I mea e loaʻa ai kahi chiselled a me ka holoi holoi, pono ʻoe e hāhai pū i kahi papaʻai kūpono. E ʻike kākou i kaʻai abs.
He aha kaʻai Diet?
ʻO ka pahuhopu nui o ka papaʻai abs ʻo ia no ka pālahalaha ʻana i kou ʻōpū a hoʻolilo iā ʻoe e lilo i kaupaona. Kūkulu ʻia ka papaʻai abs ma kahi o 12 nā meaʻai momona i manaʻo ʻia e hāʻawi i nā huaola, nā minelala a me nā fiber e pono ai i kou kino e ola. Kōkua pū ia i ke kūkulu ʻana i nā mākala wīwī a kuni i ka momona o ke kino.
ʻO ka hana ʻana i nā koho olakino ke ala mua i ka hoʻokumu ʻana i ka abs haehae ʻia, akā, i ka manawa like, pono ma ka helu kāu ʻai calorie. No laila, ma muli o kekahi mau kulekele o ka papaʻai abs e hāʻawi iā ʻoe e loaʻa i ka waimaha haehae ʻia a lilo ʻoe i kaupaona.
pehea e loaʻa ai ke kino wahine kūpono
E heluhelu e ʻike i nā alakaʻi o ka papaʻai abs no nā kāne a me nā wahine.
1. ʻAi i ʻelima a ʻeono paha mau meaʻai i kahi lā
Nui ka poʻe e ʻai mau nei i ʻelua a ʻekolu mau pāʻina nui i kēlā me kēia lā a hoʻopau pinepine i ka ʻai ʻole no kekahi mau hola. Hiki i kēia ke hōʻemi iā ʻoe i ke kaupaona a me ka momona akā, ʻaʻole hiki iā ʻoe ke hoʻomaʻamaʻa i kou kino i ka momona momona ka mea koʻikoʻi no ka mālama ʻana i ke kaupaona.
ʻO ka ʻai ʻana i ka papa ʻaina olakino a meaʻai māmā paha i kēlā me kēia ʻekolu mau hola ma ka lā a pau e hoʻokūpaʻa i kou kiʻekiʻe o ke kō i ke kō, hāʻawi i nā mea pono kūpono i ke kino a kōkua i ka kaohi ʻana i nā ʻiʻina makemake ʻole ʻia no nā mea momona a me nā momona. E alakaʻi kēia i ka nui o ka mālama glycogen i ke ake a me nā mākala muscle.
No ka nānā ʻana i ka slimmer a kūkulu i kāu abs haehae, pono ʻoe e ʻai pinepine a ʻo ka papa kuhikuhi e like me kēia:
Kakahiaka - 8 am
Mea ʻai māmā - 11 am
ʻAina awakea - 1 pm
Mea ʻai māmā - 4 pm
ʻAina ʻaina - 6 pm
Mea ʻai māmā - 8 pm
2. Mai Noho Pōloli
I ka manawa a ke kino o ke kanaka e hōʻailona ai he pono nā meaola, e hoʻonele ʻia ʻoe iā lākou. I mea e hōʻalo ai i kēia, ʻai ma mua o ka pā ʻana o ka pōloli i kou kino. Hiki iā ʻoe ke loaʻa i ke kīʻaha o ka protein shake a me ka maiʻa a i ʻole kahi pā protein i haʻahaʻa i ke kō.
ʻO ka hapa nui o ka heluhelu ʻana: 6 ʻ Yetlelo aʻoaʻo maʻalahi akā maikaʻi e kaohi i kāu pololi
3. Kāohi i ka helu ʻana i ka Calorie
Mai helu i kāu mau calorie ma muli o ka mea e lilo ai ka nānā a me ka hoʻoikaika ʻana iā ʻoe. Wahi a kahi noiʻi i hana ʻia e ka US Department of Agriculture, ua nīnau ʻia nā kāne he aha kā lākou e ʻai ai a nānā kūʻē ia i ka ʻoiaʻiʻo. Ua hōʻike ʻia ʻo nā kāne mai 25 a 50 paha e ʻai pālua ʻana i nā momona, nā māno a me nā mea momona a lākou i manaʻo ai.
No laila, inā ʻai ʻoe i ʻono ʻai kaulike maikaʻi i kēlā me kēia lā, hiki iā ʻoe ke hoʻoponopono i kāu mau ʻāpana ma o ka fiber a me ka protein.
4. E kaupalena i ka ʻai ʻana o ka waiʻona
Hoʻohui nā mea inu waiʻona i nā calories i kou kino āu e makemake ʻole ai ke hahai ʻoe i ka papaʻai abs. ʻO kēia mau calorie i loko o ka waiʻona he mau calori kau ʻole ia e hoʻonui hou ai iā ʻoe e ʻai a paipai i kou kino e puhi i ka momona. No laila, i kekahi ala, alakaʻi ia i ka mālama ʻana o ka momona i ke kino.
5. Hana i kēia mau meaʻai nui i kāu papaʻai papaʻai
ʻO kaʻai abs e ʻae iā ʻoe e nānā i ka piha lima o nā ʻano meaʻai e kū ai i kāu pono pono nui. Hoʻopili kēia mau meaʻai i nā nati, nā pi a me nā legume, nā mea kanu ʻōmaʻomaʻo, nā huahana waiū, ka oatmeal hikiwawe, nā hua manu, kaʻiʻo momona, ka waiūpī, ka ʻaila ʻoliva, nā palaoa a me nā palaoa, ka palaoa whey, a me nā hua. Ke hoʻohui nei i kēia mau superfood i kāu papaʻai e māʻona ai kou makemake a me nā pua ʻono.
6. Kaha i kēlā me kēia pāʻina me ka protein
Ehia mau protein e pono ai ʻoe e ʻai i ka lā? ʻO ke kanaka e hoʻoikaika kino a hoʻomaʻamaʻa pinepine i ka 0.8-1 g o ka protein i kēlā me kēia paona o ke kaumaha o ke kino i lawa no ka loaʻa ʻana o nā mākala a me ka lilo ʻana o ka momona. Eia kekahi, hoʻonui ka protein i kāu uku metabolic. No laila, hoʻopili i nā meaʻai i waiwai i ka protein e like me ka moa, ka pelehū, a me nā hua manu keʻokeʻo i kāu papaʻai. A ʻo nā mea ʻai vegetarians e ukali nei i ka papaʻai abs pono e hoʻopili pū i nā meaʻai protein e like me ka laiki pala, ka tī liʻiliʻi, ka soy, nā pīni a me nā legume
7. E inu mau i nā Smoothies
E noʻonoʻo e hana i kāu mau mea leʻaleʻa me nā superfoods no ka papaʻai abs. Hiki i kēia mau mea leʻaleʻa ke hana ma ke ʻano he pāina pāinaʻai a me ka meaʻai māmā pū kekahi. ʻO ka hana ʻana i nā mea leʻaleʻa e mālama i kou manawa, hoʻopiha iā ʻoe ma muli o ke alo o ka fiber a ʻae, e māʻona hoʻi ia i kāu mau mea momona inā ʻoe e kāwili pū i nā hua a me ka waiūpī.
Heluhelu nui: 10 Smoothies Super Super Energy maikaʻi loa
8. ʻAi i nā Carb carbohydrates
E hoʻonui aʻe i nā haʻuki kūpilikiʻi mai nā meaʻai e like me kaʻuala, pasta, laiki a me nā mea kanu. Ma ke ʻano he rula, ʻaʻole pono ʻoe e ʻai ma mua o 2 a 3 g o nā haʻalako ma ka paona o ke kaumaha o ke kino.
ʻaila lauoho maikaʻi loa ma ka honua
Eia kekahi, pono e puʻunaue i ka nui o nā carbs i kāuʻai āpau.
9. Inu Nui Wai
Pono ka wai no ka metabolism o nā huʻihuhu a me nā protein. Inā ʻaʻole hydrated kou kino e ʻeha ana kāu mau hoʻomaʻamaʻa hoʻomaʻamaʻa. Wahi a ka puke pai Physiology of Sport and Exercise, ʻaʻole hiki i ke kino ke hāʻawi i nā amino acid i nā mākala me ka ʻole o ka wai.
No laila, mai kali a make wai ʻoe no ka mea he hōʻailona kēia e make wai kou kino.
ʻO ka hapa nui o ka heluhelu ʻana: 10 Pōmaikaʻi i ke olakino olakino o ka wai Mineral Sparkling
Kaʻana i kēia ʻatikala!
