Nā ʻano kino a me nā ʻano- nā ʻōlelo aʻoaʻo ʻai a me ka hoʻoikaika kino no ke kiʻi kūpono

Nā Inoa MaikaʻI Loa No Nā Keiki

Nā ʻano kino a me nā ʻano
Hele mai ko mākou kino i nā ʻano like ʻole. Hiki iā ʻoe ke loaʻa i ke ʻano hourglass kūpono, a i ʻole ke ʻano kino cone me nā ʻōpū nui a me nā wāwae lahilahi. A i ʻole hiki iā ʻoe ke loaʻa i ke ʻano kino ectomorph a no laila he wīwī loa, a i ʻole he endomorph e maʻalahi e kau i ke kaumaha. Akā no ke ʻano o kou kino a i ʻole ke ʻano, ua loaʻa iā mākou kahi meaʻai nui a me nā hana hoʻomaʻamaʻa e kōkua iā ʻoe e hoʻomau i ke kino. No laila e hoʻomaopopo wale i ke ʻano o kāu hoʻolālā a hoʻomaka e hana.



ekahi. Nā ʻano kino kino wahine
elua. ʻO ke kino o ka hola hola
3. Kino kino ʻehā
ʻEhā. Kino kino kino
5. Puna kino kino
6. ʻano kino
7. ʻAno kino Ectomorph
8. ʻAno kino Mesomorph
9. ʻAno kino Endomorph

Nā ʻano kino kino wahine


ʻO Malaika Arora kiʻi 8 hourglass shape

ʻO ke kino o ka hola hola


Ma ke ki'i ma'amau o ke kino ewalu, ua like ke kino me ka helu 8. E like me Malaika Arora Khan, no ka la'ana. Loaʻa iā Malaika ke kiʻi hola aniani me kahi pūhaka liʻiliʻi e hoʻopaʻa ana i kona kino i waenakonu. Inā loaʻa iā ʻoe hoʻokahi hola aniani ke ʻano o ke kino, ʻo kou ʻūhā a me kou pūhaka ua like like ka laulā, ʻoiai he pūhaka liʻiliʻi kou. No laila, ʻo nā ʻaʻahu skater kou hoaaloha maikaʻi loa, a ʻo ka nūhou maikaʻi, ʻo kahi ʻāpana liʻiliʻi ka hapalua o kāu lanakila kaua. ʻO ka nūhou maikaʻi ʻole, maʻa ʻoe e hōʻiliʻili i nā kilo ma kou ʻūhā, pūhaka a me kou mau lima i luna—ʻo ia nā wahi paʻakikī loa e lilo ai ke kaumaha.

Alakaʻi hoʻomaʻamaʻa no ke ʻano o ke kino hourglass


1. E komo i nā haʻuki he nui i waho.
2. ʻO ka ʻauʻau ʻana no hoʻokahi hola i kēlā me kēia lā he kūpono ia no kēia ʻano kino, e like me nā haʻuki kiʻekiʻe cardio e like me ka holo paikikala a me ka jogging.
3. Mai poina e hoʻohui i kekahi mau paona i kāu hoʻomaʻamaʻa.
4. Pono ka bicep a me ka tricep curls, no laila, ʻo ke kaumaha o ke kino e like me ka squats a me ka huki ʻana. ʻO ka nūhou maikaʻi, hiki iā ʻoe ke hele maʻalahi i ka hana abs!

ʻano kino hoʻoikaika kino maikaʻi loa

ʻAi alakaʻi ʻai no ke ʻano o ke kino holaglass


ʻOiai hiki iā ʻoe ke hoʻokomo i nā calorie me ka hāʻawi ʻole ʻana o kou pūhaka iā ʻoe, hele pololei ia i nā ʻāpana ʻē aʻe o kou kino!

1. E pale i nā mea kanu aʻa starchy e like me ka beets, kāloti a me ka ʻuala.
2. E koho i nā mea kanu ʻōmaʻomaʻo e like me ka broccoli a me ka zucchini.
3. Inā pono ʻoe e kiʻi i ka ʻuala ʻōmaʻomaʻo ʻole, e hoʻāʻo i ka brinjal a i ʻole ka ʻuala.
3. Pono ka nui o nā meaʻai waiwai nui o ka omega 3 e like me ka salmon ma kāu pā.
4. Inā he mea ʻai meaʻai ʻoe, nui nā hua e like me ke olonā i loko o ka omega-3 fatty acids.

ʻO Anushka Sharma ke ʻano pololei

Kino kino ʻehā

ʻO ka Rectangle a i ʻole ke ʻano kino aliʻi, e like me Anushka Sharma, hāʻawi i ke ʻano o ke ʻano pololei. ʻAʻole ʻoi aku ka nui o nā pihi o ka mea keaka, a ua māhele like ʻia kona momona kino, a ʻaʻole ʻoi aku ka liʻiliʻi o ka pūhaka ma mua o ka pūhaka a me ka ʻūhā. ʻAʻole maikaʻi paha kēia, akā me ka ʻōlelo aʻoaʻo kūpono, hiki i ka poʻe me ke ʻano kino rectangle ke pāʻani i ko lākou ikaika a loaʻa i ke ʻano maoli.

Ke alakaʻi hoʻomaʻamaʻa no ke ʻano kino rectangle


1. ʻO ka mea mua, e hoʻāʻo e kālele i kou pūhaka e komo liʻiliʻi. E hele koʻikoʻi i nā hana abs āpau.
2. Na nā noho piha e kōkua iā ʻoe, e like me ka kickboxing a me kahi hana leʻaleʻa e like me ka rollerblading! He nui nā pōmaikaʻi ʻo Hatha Yoga.
3. E hoʻomaʻamaʻa i nā asana e like me ka waʻa (navasan) a me ka palau (haalasan) ma ka liʻiliʻi ʻelua i ka lā, e ʻike i nā pōmaikaʻi ʻike ʻia.
4. ʻO Pranayama kekahi mea hana no ka hoʻoikaika kino. Kōkua ʻo Kapallabathi Pranayama i ka leo o ka ʻōpū, ʻoiai e lawe mai ana i nā pono he nui i ka noʻonoʻo a me ka ʻuhane.
5. A ʻoiai ʻoe e kālele ana i kēlā mau abs, mai poina e mālama i ke koena o kou kino i ke ʻano me ka hele wikiwiki ʻana no 15-20 mau minuke i kēlā me kēia lā.

alakaʻi ʻai no ke ʻano kino ʻehā

Alakaʻi ʻai no ke ʻano o ke kino rectangle


1. E pale aku i na mea inu kalapona a me na kalapala keokeo. E hoʻololi i ka laiki keʻokeʻo no ka laiki ʻulaʻula, a i ʻole ka laiki ʻulaʻula.
2. Hiki ke pani ʻia ka berena keʻokeʻo me ka multi-grain, a i ʻole kahi koho gluten-free.
3. E hoʻokomo i nā kalapona paʻakikī i kāu ʻai e like me ka ʻuala, a me nā meaʻai ʻē aʻe e like me ka avocados, sardines, nā nati hui ʻia a me nā ʻanoʻano.
4. E ho'āʻo e kuke i nā meaʻai i loko o ka ʻaila ʻoliva, a i ʻole i loko o ka sesame paʻi anu a i ʻole ka aila niu no nā pono olakino.
5. E ʻōlelo ʻaʻole i nā mea ʻono.

ʻO ke ʻano kino o ke kino ʻo Sonakshi Sinha

Kino kino kino

ʻO ka mea maʻamau i ʻike ʻia ʻo ke ʻano kino o ka ʻāpala, hele mai ka cone me kahi puʻupuʻu nui a me nā poʻohiwi ākea, kahi pūhaka mānoanoa, akā ʻeleʻele nā ​​pūhaka a me nā wāwae haiki, e like me Sonakshi Sinha. I ka pōkole, e noʻonoʻo i kēia ʻano kino me he cone hoʻohuli ʻia. ʻOiai ʻaʻole nui ka nui o kēia ʻano kino, ʻoi aku ka nui o ke kaumaha ma mua o ke ʻano o ke ʻano o ke ʻano o ko lākou kino, a ua puʻunaue ʻia ka momona. Ma muli o ka ʻike ʻana o ka hapa nui o ka poʻe i ke kaumaha o ke kanaka ma ka nānā ʻana i ko lākou kino luna, he ʻano kino paʻakikī kēia e ʻaʻahu ai a e hana ai.
alakaʻi ʻai no ke ʻano kino cone

Ke alakaʻi hoʻomaʻamaʻa no ke ʻano kino cone


1. Ma kahi o ka hele ʻana i nā hoʻomaʻamaʻa maʻamau, e hoʻāʻo i ka hoʻomaʻamaʻa wā, me ka pohā koke o ka hoʻoikaika kino kiʻekiʻe i hoʻololi ʻia me kahi haʻahaʻa haʻahaʻa.
2. E kāhāhā i kou kino i kēlā me kēia manawa-mai ʻae i ka hāʻule i loko o kahi hana maʻamau.
3. E hoʻohana pono i nā paona kino no ka hoʻomaʻamaʻa ʻana e like me ka burpees a me ka squats, akā e pale aku i ka nui o nā paʻi a me nā huki huki ʻana i mea e hoʻonui ai i kou kino luna.

Ke alakaʻi ʻai no ke ʻano kino cone


Pilikia kēia ʻano kino i nā pilikia thyroid a me ke kō koko, inā ʻaʻole mālama ʻia kā lākou ʻai.

1. E ho'āʻo a hele i ka gluten-free.
2. E hoʻopili i ka palaoa e like me ka millet, ka oatmeal a me ka quinoa, me nā huahana waiu momona haʻahaʻa a me nā pī a me nā pī.
3. ʻO nā hua manu a me nā ʻōpuʻu kekahi mau koho maikaʻi ʻē aʻe e hoʻokomo i kāu meaʻai.
4. Hō'alo i ka mea'ai e hiki ke ho'onui i ke kō koko—nā ka'apala i ho'oma'ema'e 'ia, ke kō, a me ka nui o nā mea kanu mākū.

Ileana D

Puna kino kino


ʻO Ileana D'Cruz kahi laʻana o ke kino puna. E noʻonoʻo i kēia kino he puna kū pololei me ka ʻaoʻao ākea i lalo. I ka hihia o D'Cruz, ʻoi aku ka liʻiliʻi o kona ʻūhā a me kona pūhaka, ʻoiai ʻoi aku ka nui o nā pūhaka ma mua o ke koena o ke kino. He mea maʻamau kēia ʻano ʻano kino me nā kino India-he ʻano liʻiliʻi a liʻiliʻi ka mea i hana ʻia ma luna, akā loaʻa i nā lima aloha, ke kaumaha-a me ke kāʻei-ma ka pūhaka, ka ʻūhā a me ka ʻōpū, e hana pono ʻole ai nā wāwae.

He alakaʻi hoʻomaʻamaʻa no ke kino puna


1. Pono e maʻalahi nā puna i nā paona, no ka mea, ʻo kēia mau mea e hoʻohui i ke kāʻei i ke kino haʻahaʻa.
2. Akā, e hele i nā hoʻoikaika kino holoʻokoʻa e like me ka lele a me ka hele wikiwiki.
3. No ke kūkulu ʻana i ka ʻiʻo ma luna o kou kino luna, e hoʻāʻo i ka paʻi paʻi a i ʻole nā ​​pahu-up.
4. He mana'o maika'i ka ho'oki'eki'e wāwae i kou mau wāwae—ho'okahi wāwae a me ka wāwae 'ao'ao e hāpai i nā wāwae 'elua.
5. ʻO Ashtanga yoga kāu hoaaloha.
6. E hoʻomaʻamaʻa i hoʻokahi hola i kēlā me kēia lā ʻokoʻa.

kino kino puna hoʻomaʻamaʻa

ʻAi alakaʻi no ke kino puna


1. Hoʻopau i nā momona momona mai kāu ʻai, a me nā mea ʻē aʻe e hele pololei i ka ʻōpū.
2. Akā, koho i nā kumu momona maoli e like me ka waiu, nā hua maloʻo a me nā meaʻai i kālua ʻia ma mua o nā mea i palai.
3. ʻO nā protein lean-ʻiʻo keʻokeʻo, nā lau ʻōmaʻomaʻo lau a me nā lentils-he mea pono e loaʻa.
4. E ʻai nui i nā salakeke, akā e pale i nā hua ʻono; hoʻokahi wale nō hapa o ka lā e hana.

3 ʻano kino

ʻO ke ʻano kino o Sonam Kapoor Ectomorph

ʻAno kino Ectomorph

ʻO ka ectomorph he lithe, lōʻihi nā lālā a me nā iwi wiwi, me ka liʻiliʻi o ke kino momona a me ka ʻiʻo, e like me Sonam Kapoor, no ka laʻana. ʻO ke kino e like me kona he palupalu a paʻakikī ke kūkulu ʻia, a paʻakikī iā lākou ke loaʻa ke kaumaha a hoʻohui i ka ʻiʻo. ʻO ko lākou kino e laina laina, me nā poʻohiwi liʻiliʻi, ka umauma a me nā ʻūhā. Loaʻa i nā Ectomorphs kahi metabolism wikiwiki a maikaʻi a maʻamau ka hyperactive.

ʻano ʻāpana ʻai ʻai


Ke alakaʻi hoʻomaʻamaʻa no ke ʻano kino ectomorph


Pono nā Ectomorph e hoʻomaʻamaʻa ikaika no ka mea ua lohi ko lākou ulu ʻana i ka ʻiʻo. E hoʻomaka me ka hoʻomaʻamaʻa koʻikoʻi a hahai me ka hoʻomaʻamaʻa cardio i loko. Pono ʻoe e hana i hoʻokahi hola i kēlā me kēia lā. Pono nā haʻawina e pōkole a ikaika i ka nānā ʻana i nā pūʻulu ʻiʻo nui. Hiki ke ʻoki ʻia ka Cardio no ka mea paʻakikī loa ka loaʻa ʻana o ke kaumaha. E nānā i nā lima, ka umauma, ke kua, nā wāwae a me nā poʻohiwi. Hana i nā hana hoʻoikaika kino i nā wahi a pau. ʻO nā hoʻomaʻamaʻa like ʻole e hana no nā ʻāpana ʻiʻo like ʻole e hāʻawi iā ʻoe i nā hopena maikaʻi. ʻO kekahi o nā haʻawina maikaʻi loa no nā ectomorph, ʻo ia nā squats maʻamau, nā lālani, nā ʻanuʻu a me nā pana. Hiki nō hoʻi iā ʻoe ke hoʻāʻo i ka pāpaʻi wāwae a hana kickboxing.

Ke alakaʻi ʻai no ke ʻano kino ectomorph


ʻO ka hana nui a ka ectomorph—a i ʻole, Ecto—e pono ke nānā aku ʻo ia ka hoʻoikaika ʻana i ka loaʻa ʻana o ka ʻiʻo. ʻO ka Ecto ke kaikamahine ʻili maʻamau e hiki ke ʻai i ka lā a pau a ʻaʻa ʻia kāna metabolism wikiwiki loa e like me ke ahi ahi. ʻO ka mea maʻamau, ʻoi aku ka liʻiliʻi o ka ectos me nā ami liʻiliʻi a me nā ʻiʻo wīwī. ʻO ka maʻamau, lōʻihi kona mau lālā a haiki ka poʻohiwi. E noʻonoʻo iā Deepika Padukone a i ʻole Kalki Kochlin; ʻO Abhishek Bachchan a i ʻole Farhan Akhtar. He paʻakikī loa ka loaʻa ʻana o ke kaumaha i nā Ectomorphs.

Pono ka ectomorph e hoʻonui i ka ʻai o nā calorie i kāna meaʻai me kahi hoʻolālā meaʻai kūkulu kino kino e loaʻa ai ka ʻiʻo. Ma ke ʻano he ectomorph uliuli ʻoiaʻiʻo, pono ʻo ia e hoʻokomo i 1,000 calories a i ʻole ma ke ʻano haʻahaʻa, 750 calories ʻaʻole ʻoi aku ka maʻalahi ma mua o kāu pae mālama. ʻAʻole pono ʻoe e hopohopo inā hoʻonui ka nui o nā calorie i ka nui o nā pae momona i kou kino. ʻO ka ʻoiaʻiʻo, kōkua kēia mau calorie i nā ectos i ka ulu wikiwiki ʻana o nā ʻiʻo a hoʻoponopono iā lākou no ka mea he kiʻekiʻe ka nui o ka metabolic.

Paipai ʻo Dietician Shweta Prasad i nā mea hoʻohui. ʻO ka maʻamau, hiki i nā ectomorphs ke lilo i ka momona me ka maʻalahi e maʻalahi ai ka ʻoki ʻana i ka ʻiʻo lean no lākou. No laila, mai hoʻokuʻu i nā meaʻai no kekahi kumu a pono ʻoe e ʻai nui aʻe ma mua o ka maʻamau, ʻōlelo ʻo Prasad. Inā pono, e pale i nā meaʻai palai a me nā meaʻai palai. E ʻai i nā meaʻai no kēlā me kēia hola, 30 mau minuke (ma ka liʻiliʻi ʻeono mau ʻai i ka lā) no ka mea ʻo ke kī ʻoi aku ka nui o nā calorie ma mua o kou puhi ʻana. ʻO ka pākēneka, nā kaʻa a me ka momona ka lakio ma ke ʻano o ka pākēneka o nā calorie hiki ke lilo i 40 pākēneka protein, 40 pākēneka carbs a me 20 pākēneka momona. ʻO ka ʻai ʻana i nā ʻakika paʻakikī e like me ka pasta, ka laiki, ka palaoa palaoa, a me nā hua maloʻo hiki ke kōkua iā ʻoe e loaʻa nā hopena kiʻekiʻe. E inu nui i ka wai e hoʻomaʻemaʻe i kou mau ʻiʻo a loaʻa ka hoʻomaha hoʻomaha-ʻo ia ka mea e pono ai-no ka loaʻa ʻana o ke kaumaha kūpono a me ka ikaika o ka ʻiʻo, hoʻopau ʻo ia.

ʻO ke ʻano kino Bipasha Basu Mesomorph

ʻAno kino Mesomorph

No ka hoʻomaka ʻana, he iwi iwi nui ka mesomorph, nā ʻiʻo nui a me ke kino haʻuki kūlohelohe. E like me Bipasha Basu. Hana lākou i nā mea haʻuki maikaʻi, ʻo ko lākou ʻano kūlohelohe a me ka hiki ke hoʻokomo i ka ʻiʻo he pōmaikaʻi. ʻO ka hapa nui o lākou he mea maʻalahi ke loaʻa a lilo i ke kaumaha. He ikaika maoli lākou, ʻo ia ke kumu kūpono no ke kūkulu ʻana i ka ʻiʻo.

Hoʻomaʻamaʻa Mesomorph ʻAno Kino

Ke alakaʻi hoʻomaʻamaʻa no ke ʻano kino mesomorph


Pono nā Mesomorph e hele i ka cardio maʻamau e pale i ke kino mai ke kau ʻana i ke kaumaha. E hana i ka hoʻomaʻamaʻa paona māmā i ʻekolu ʻekolu o ka pule e hoʻokala a kālai i nā ʻiʻo. E kōkua pū ka hoʻomaʻamaʻa kaapuni i ka hoʻonui ʻana i ka ikaika a me ka ikaika. Hoʻololi koke kou kino i nā hana maʻamau, no laila e hoʻololi i kāu ʻano hoʻomaʻamaʻa.

Ke alakaʻi ʻai no ke ʻano kino mesomorph


Inā ʻoe e paʻi pono ana i ka hale haʻuki i kēlā me kēia lā, e hana ana i kahi papahana ʻoki kuki mai kahi makasini a i ʻole kāu mea hoʻomaʻamaʻa, e ʻai maikaʻi ana, hiki paha iā ʻoe ke nānā aku i kahi hiʻohiʻona liʻiliʻi e hiki ke loaʻa i kahi hopena nui me kou kūleʻa ma ka hale haʻuki. ʻano kino. Loaʻa i ke ʻano kumu a me nā hiʻohiʻona o kou kino ke loaʻa a i ʻole ka lilo ʻana o ke kaumaha. No ka poʻe i ʻike ʻole ʻia, aia ʻekolu ʻano kino kumu: Endomorph —ka diva kino piha—a.k.a. ʻO Ectomorph—ka wahine lahilahi kaʻaahi nāna i hoʻokuʻu i hoʻokahi kaukani mau lama a ʻo ka mea hope, ʻo ka Mesomorph a i ʻole Meso—ke kanaka haʻuki e lawe mai i ke gula mai ka 'Olumepika.

ʻO ka mea maʻamau, ʻoi aku ka maikaʻi o ka mesos me kahi meaʻai i hui pū ʻia me nā ʻakika, nā protein, a me nā momona. ʻO ka nui o ka meaʻai a lākou e ʻai ai ma muli o ko lākou pae o ka hana kino. ʻO ka ʻoiaʻiʻo, pono nā mesos e mālama i kā lākou ʻai kaʻa ma waena o 40 pakeneka a me 60 pakeneka. Ua ʻōlelo ʻo Dietician Shweta Prasad ʻO ka ʻāpana meaʻai maʻamau o ka meso he mau ʻāpana ʻai e like me ka nui o ka lima pōpō-ʻo ia ka nui o ka ʻāpana, ʻoiaʻiʻo. ʻO ka hihia, pono e hoʻokomo ka wahine meso i kēlā me kēia ʻai i hoʻokahi pāma o nā meaʻai paʻa i ka protein; hoʻokahi lima o nā mea kanu; hoʻokahi kīʻaha kīʻaha o nā meaʻai paʻakikī; hoʻokahi manamana lima o nā meaʻai momona. Ua ʻōlelo hou ʻo Prasad e pono i kahi mesomorph e wāwahi i kāna mau meaʻai i ʻelima a ʻeono mau mea liʻiliʻi a puni ka lā. ʻO ka mea hope loa, ʻōlelo ʻo ia e hoʻomanaʻo nā mesos e ʻai i nā calorie e mālama ai i ko lākou ʻiʻo. No laila e helu i kāu mau calorie ma ke koho ʻana i nā meaʻai holoʻokoʻa ma mua o nā meaʻai i hana ʻia, ʻoi aku ka nui o nā meaʻai-nui a haʻahaʻa i ka momona maikaʻi ʻole, ka paʻakai a me ke kō. E noʻonoʻo i nā lau ʻai ʻole starchy, nā huaʻai hou, nā protein lean, nā kīʻaha holoʻokoʻa, nā huahana waiū haʻahaʻa a momona ʻole a me nā nati a me nā hua.

ʻO Vidya Balan Endomorph ke ʻano kino

ʻAno kino Endomorph

Loaʻa i nā Endomorph nā kiʻi curvy a piha a mālama maʻalahi ke kino i ka momona. E noʻonoʻo iā Vidya Balan. Ua lohi kā lākou metabolism. Hoʻopili ʻia ka ʻiʻo a me ka momona i ke kino haʻahaʻa. ʻO kēia hoʻi ke ʻano kino paʻakikī loa e loaʻa inā ʻoe e ʻimi nei e hoʻokele i kou kaumaha a me kou olakino holoʻokoʻa.

ʻo ke ʻano hoʻoikaika kino maikaʻi loa no ke ʻano kino

Ke alakaʻi hoʻomaʻamaʻa no ke ʻano kino endomorph


Pono nā Endomorph e hoʻolohe hou i ko lākou kino. E hoʻoikaika i kāu hana maʻamau. ʻO ka hoʻomaʻamaʻa wā kiʻekiʻe kiʻekiʻe (HIIT) a me CrossFit he kūpono no ka poʻe me ke ʻano kino endomorph. Pono ʻoe e hana i ka hoʻomaʻamaʻa kaumaha a me ka hoʻomaʻamaʻa haʻahaʻa haʻahaʻa. E ʻai i nā momona maikaʻi a me ka protein a e kaupalena i kāu ʻai ʻana i ka carbohydrate e hoʻonui i ke ʻano o ke kino.

Ke alakaʻi ʻai no ke ʻano kino endomorph


ʻAʻole kōkua wale ke ʻano o ke kino e hoʻoholo i ka maʻalahi o ka nalo ʻana a i ʻole ka loaʻa ʻana o ke kaumaha, akā hiki ke hoʻololi nui i ke ʻano a me ke ʻano o nā meaʻai e hoʻoulu maikaʻi i ke kino a kōkua i ka hoʻohaʻahaʻa i ke kaumaha. ʻO ka hiʻohiʻona, hiki i ka ectomorph ke ʻai i nā mea āpau me ka loaʻa ʻole o hoʻokahi kilo, ʻoiai ʻo ka endomorph he carb-sensitive. ʻO ka mea minamina, ʻaʻole like me nā ʻano kino ʻē aʻe, paʻakikī hoʻi ka mea hope i ka hana ʻana i nā ʻano meaʻai maikaʻi ʻole me ka hoʻoikaika kino. Pono ʻo ia e hana pono i kāna meaʻai no ka lilo ʻana o ke kaumaha, ka ikaika, a no ke olakino maikaʻi.
Ua hōʻike ʻia kahi noiʻi a ka ʻAhahui Lapaʻau ʻAmelika e hoʻohālikelike ʻia me nā ʻano kino ʻē aʻe, ʻo kekahi o nā kumu e hakakā nui ai ka endomorph me kona paona no ka mea ua maʻalahi ʻo ia i ka ʻai ʻana i ka meaʻai. Unuhi ʻia, ʻo ia hoʻi, ʻoi aku ka nui o ka mālama ʻana o kēlā mau calorie ʻoi aku ka momona i hoʻohālikelike ʻia me kahi ectomorph, a laila e ʻoi aku ka nui o ka mālama ʻana i ka momona. ʻO ka ratio macronutrient (ka ratio o ka protein, carbohydrate a me ka momona) he mea nui ia i ka lilo ʻana o ke kaumaha a me ka hoʻoikaika kino.

Hana maikaʻi nā Endomorphs i ka meaʻai Paleo-like; ʻO ka lakene macronutrient awelika e hana ana no nā endomorph e hoʻokomo i ka 40 pākēneka carbs, 35 pākēneka protein a me 30 pākēneka momona i kā lākou meaʻai. E ʻoki i nā kumu kalapona maikaʻi ʻole, e like me ke kō, ka pasta keʻokeʻo a me ka laiki keʻokeʻo. Akā, koho i nā lau lau ma mua o ka ʻuala a me ke kulina. Eia kekahi, e hoʻokomo i nā kīʻaha holoʻokoʻa kiʻekiʻe e like me ka laiki ʻeleʻele a me ka laiki hihiu; makemake i ka protein lean e like me ka iʻa, ka moa a me ka tofu a makemake i nā momona monounsaturated maikaʻi e like me ka aila ʻoliva a me ka walnuts.

Nā kiʻi: Yogen Shah a me Shutterstock

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