ʻAi ʻai i ke kaumaha o ke kino

Nā Inoa MaikaʻI Loa No Nā Keiki

Healthy Weight Gain Diet Infographic
ʻO ke kanaka me ka BMI (body mass index) ma lalo o 18.5 i manaʻo ʻia he underweight e like me nā kūlana i hoʻonohonoho ʻia e ka World Health Organization. Aia kekahi ʻano o nā maʻi olakino e hiki ke hoʻemi i ke kaumaha, ka mea maʻamau, ka maʻi maʻi, ka maʻi diabetes, nā maʻi, nā pilikia thyroid, nā maʻi ʻai a me nā mea hou aku. Ma mua o ka hele ʻana i kahi meaʻai paʻa e loaʻa ke kaumaha he mea nui e nīnau i kāu kauka.

Ma hope wale nō o ka ʻike ʻana i ke kumu kūpono o kou poho kaumaha, hiki iā ʻoe ke hoʻomaka e ʻai i nā meaʻai e hoʻonui ai i kou kaumaha. I ka hapanui o nā hihia, na nā kauka ponoʻī e kuhikuhi iā ʻoe i kahi meaʻai meaʻai nāna e kuhikuhi a meaʻai paona , e hoʻomanaʻo i kāu meaʻai e loaʻa ai ke kaumaha. Inā ʻoe e ʻimi nei e hoʻokomo i nā kilo ma ke ʻano olakino ma ka home, eia kahi papa inoa o nā meaʻai hiki iā ʻoe ke hoʻohui i kāu ʻai i kēlā me kēia lā.


ekahi. ʻAi Paona - Nā Momona Ola
elua. ʻAi Paona - ʻEleʻele Chocolate
3. Kīkī no ka loaʻa ʻana o ke kaumaha
ʻEhā. ʻAvocados i kāu ʻai i kēlā me kēia lā
5. Pāʻai ʻai ʻai
6. He meaʻai maikaʻi ʻo Salmon
7. Puna o ka Protein - ʻIʻo ʻulaʻula
8. ʻO ka ʻai ʻana i ke kaumaha - ʻuala
9. Huipuia o na Huaora - Waiu
10. Berena Huina
umikumākahi. ʻAi Paona - FAQs

ʻAi Paona - Nā Momona Ola

ʻAi Paona - Nā Momona Ola

Nui i nā calorie , nā aila olakino a me nā momona e like me ka ʻaila ʻoliva, ka ʻaila avocado a me ʻaila niu he mau koho maikaʻi e hoʻohui i kāu meaʻai hoʻonui paona. ʻO ka hoʻohui ʻana i hoʻokahi punetune o ka ʻaila i kāu mau meaʻai i kēlā me kēia lā hiki ke hoʻohui i kahi 135 calories!

Manaʻo kōkua: E paʻi i ka ʻaila ʻala maikaʻi me ka hoʻohana ʻana i ka aila avocado a i ʻole ka ʻaila ʻoliva ma kāu mau salakeke.

ʻAi Paona - ʻEleʻele Chocolate

ʻAi Paona - Koleka ʻeleʻele
ʻAʻole kōkua wale ke kokoleka ʻeleʻele iā ʻoe loaʻa ke kaumaha akā hāʻawi pū ia i kahi maʻi olakino o nā antioxidants, fiber a me nā meaʻai. Aia ma kahi o 550 calories ka 100 gm bar of chocolate. Koleka ʻeleʻele ʻike ʻia hoʻi e hoʻoulu i ka hana o endorphins a me serotonin e hoʻoikaika ai i ka hauʻoli a me ka leʻaleʻa.

Manaʻo kōkua: E paʻi i kahi kokoleka ke loaʻa kāu manawa e hoʻonui ai i kou ʻano.

Kīkī no ka loaʻa ʻana o ke kaumaha

Kīkī no ka loaʻa ʻana o ke kaumaha
He mea kupanaha kumu o ka protein a nā momona olakino , He koho maikaʻi ka paʻakai e hoʻohui i kāu meaʻai e hoʻonui ai i ke kaumaha no ka mea hāʻawi ia i kahi ʻono i ka meaʻai pū kekahi. Aia ma kahi o 110 calories i ka ʻauneke a ma kahi o 8 grams o ka protein.

Manaʻo kōkua: E kāpīpī i nā kohu paʻakai ma luna o ka palaoa palaoa a pau a me ka umu-bake no ka ʻai ʻai maikaʻi.

ʻAvocados i kāu ʻai i kēlā me kēia lā

ʻAvocados i kāu ʻai i kēlā me kēia lā
Kiʻekiʻe i nā minerala, nā huaora, nā momona olakino a me nā calorie, aia ma kahi o 320 kalola ka nui o ka avocado, 17 grams o ka fiber a ma kahi o 30 grams o nā momona. ʻO ka smoothies avocado kahi meaʻai ʻono a olakino hiki iā ʻoe ke hoʻopili i kāu meaʻai hoʻonui paona olakino . ʻO ka avocado ma ka palaoa palaoa holoʻokoʻa me nā ʻāpana o ka paʻakai feta kekahi mea ʻono maikaʻi loa e hoʻokomo i kāu. meaʻai i kēlā me kēia lā .

Manaʻo kōkua: E hoʻohui i ka maiʻa a me ka waiū i kahi pulp avocado. E hui pū no kahi smoothie ʻono.

Pāʻai ʻai ʻai

ʻAi ʻAi ʻAi Paona - ʻAi ʻAi Paʻipaʻi
ʻO nā kīʻaha kīʻaha e like me ka oats, ka granola, ka bran a me ka multigrain he kiʻekiʻe ka maʻiʻo kalapona a me ka haʻahaʻa o ke kō. hikiwawe ke kaumaha . Hōʻalo i ka ʻai ʻana ʻai ʻai ʻai nā pā i hoʻomaʻemaʻe ʻia i ka palaoa a i ʻole ke kō.

Manaʻo kōkua: E hana i kāu mau pahu granola ponoʻī ma ka hui ʻana i ka cereal, nā ʻāpana kokoleka, a me nā mea ʻē aʻe. E hoʻopaʻa pū me ka meli, paʻa a mālama.

He meaʻai maikaʻi ʻo Salmon

ʻAi Paona - Salmon
Hoʻopiha ʻia me nā momona maikaʻi a me ka protein, ʻo ka salmon kahi meaʻai maikaʻi loa e ʻai inā makemake ʻoe e kau i nā kilo. Loaʻa ke kaumaha ma ke ala olakino me kēia meaʻai i waiwai i ka mega-3 fatty acids e hoʻonui ai i ke olakino a mālama i nā maʻi ma ke kai. Hāʻawi ʻia kahi ʻāpana salmon 6-auneke ma kahi o 350 calories a me 4 grams o nā momona omega-3.

Manaʻo kōkua: Hoʻohui i ka salmon me kahi aniani o waina ʻulaʻula ; hoʻonui ia i ka ʻono a maikaʻi no ke olakino o kou puʻuwai.

Puna o ka Protein - ʻIʻo ʻulaʻula

ʻAi Paona - ʻIʻo ʻulaʻula
Ua noʻonoʻo paha no ke aha e ʻai ai nā bodybuilders i ka ʻiʻo ʻulaʻula? He kumu maikaʻi o ka protein, ʻike ʻia nā ʻiʻo ʻulaʻula e hoʻonui i ka nui o ka ʻiʻo. E hoʻonanea i nā ʻoki ʻoki ʻoi aku ka ʻiʻo ʻulaʻula i mālama i ke olakino oiai e kau ana i na kilo.

Manaʻo kōkua: E hui pū me ka ʻuala mashed no ka ʻono meaʻai olakino ʻo ia ke kōkua iā ʻoe e kau i ke kaumaha.

ʻO ka ʻai ʻana i ke kaumaha - ʻuala

ʻO ka ʻai ʻana i ke kaumaha - ʻuala
ʻAʻole ʻono wale kēia mea kanu starchy akā maikaʻi loa ʻai ke kaumaha mea hiki iā ʻoe ke hoʻohui i kāu ʻai. Hiki ke hoʻopau ʻia kēia aʻa versatile ma nā ʻano he nui. ʻO nā salati ʻuala, nā ʻuala, nā ʻuala mashed a ʻuala olakino ʻO nā bakes e pili ana he mau koho maikaʻi loa.

Manaʻo kōkua: ʻO nā ʻuala ʻuala i hoʻomoʻa ʻia i ka umu a me nā pālaʻi he mau meaʻai ʻono hiki iā ʻoe ke koho!

Huipuia o na Huaora - Waiu

ʻAi Paona - Waiu
ʻO ka hui pū ʻana o nā huaora, nā minela, nā kalapona, nā momona a me nā protein, ʻo ka waiū kahi mea inu kaulana kōkua i ke kaumaha . Manaʻo ʻia ka ʻai waiū i kēlā me kēia lā no ka poʻe e hoʻāʻo nei e hoʻonui i ko lākou pūhaka (ma ke ʻano olakino)! Hiki iā ʻoe ke hoʻohui lulu pūmua pauda no ka ʻono hoʻohui ʻia a me ka nui o ka protein.

Manaʻo kōkua: E hoʻohui i ka waiū i kāu smoothies huaʻai!

Berena Huina

ʻAi ʻAi ʻAi Paona - ʻAi ʻAi ʻAi ʻAi


ʻO ka berena palaoa hou he hale mana o ka fiber a aia ma kahi o 250 calories no 100 grams. He koho olakino ia e hoʻohui i kāu meaʻai inā ʻai ʻia i ka palena. Berena a me ka pata he mea maʻalahi a maikaʻi ʻai meaʻai e loaʻa ke kaumaha hiki iā ʻoe ke ʻai inā makemake ʻoe e kau i ke kaumaha.

Manaʻo kōkua: ʻO ka hou aʻe ka maikaʻi! E ho'āʻo e kālua i kāu berena ma ka home no ka mea ʻoi aku ka olakino.



apple cider winika a me ka meli hoʻemi kaumaha

ʻAi Paona - FAQs

N. Hiki iā ʻoe ke loaʻa ke kaumaha me ka hoʻoikaika kino? Inā ʻae, e ʻoluʻolu e ʻōlelo mai i kekahi?

TO. ʻAʻole kōkua wale ka hoʻoikaika kino ʻana i ke kaumaha akā he ala maikaʻi hoʻi ia e hoʻonui ai. Push-ups, pull-ups, squats and lunges kekahi mau hoʻoikaika kino hiki ke hana maʻalahi ma ka home me ka ʻole o nā lako. ʻOi aku ka maikaʻi e nīnau i kahi mea hoʻomaʻamaʻa ʻoihana e ʻike i ka mea kūpono i kou ʻano kino. Hoʻopili i kahi kau hoʻoikaika kino me a ʻai nui i ka protein He ala maikaʻi ia e hoʻonui ai i kāu BMI.



N. Makemake ʻoe i nā pauka protein artificial?

TO. ʻOiai e ʻae ka poʻe meaʻai meaʻai a puni ka honua he ʻoi aku ka maikaʻi o ke kau ʻana i ke kaumaha ma ke kino ma o ka meaʻai paona , ʻaʻohe hopena ʻino o ka ʻai ʻana i nā pauka protein. Hiki iā ʻoe ke kamaʻilio me kahi mea hoʻolālā meaʻai a i ʻole meaʻai meaʻai e ʻike i ka mea e kūpono i kāu mau pono.

pehea e wehe ai i ka tan ma ka home remedies

N. Hiki anei i ka meaʻai meaʻai meaʻai maʻemaʻe ke kōkua iaʻu e hoʻokomo i nā paona?

TO. ʻAe, ʻo ka ʻai ʻana i nā meaʻai meaʻai ʻai ʻai like me nā meaʻai e like me ka maiʻa, milkshakes, soya a me ke koena o nā meaʻai veg ma luna, hiki ke kōkua iā ʻoe e hoʻonui i ke kaumaha. ʻOiai ʻo ka ʻai ʻana i nā ʻiʻo hiki ke hoʻolōʻihi i ka hana, a ʻai meaʻai meaʻai maʻemaʻe hiki ke kōkua iā ʻoe e loaʻa ke kaumaha.

Kou Horoscope No Ka LāʻApōpō