ʻO KA PAPAʻAI DIET INDIAN NO BODYBUILDING - PAMPEREDPEOPLENY.COM

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Ka home Ola ʻOihana hoʻoikaika kino Diet Fitness oi-Neha Ghosh By ʻO Neha Ghosh ma Kepakemapa 3, 2018

ʻO Kim Kardashian West, ka hōkū ʻoiaʻiʻo kaulana a me kahi makuahine o ʻekolu mau mea i kaʻana aku i kahi ʻike o kāna hana hoʻoikaika kino ma kāna ʻaoʻao Instagram. Ma hope o ke kaupaona ʻana ma kahi o 140 lbs, ua iho ʻo Kim Kardashian i ka 116 lbs. ʻO kona mau wāwae keleawe a me kona kino kiʻekiʻe ka mea i lili i kēlā wahine kēia wahine. Hahai ʻo ia i ka papa hana bodybuilding, kahi e hāpai ai ʻoe i ka nui o ka nui a he haʻahaʻa nā momona o ke kino. Kākoʻo ia i nā meaʻai e waiwai i ka protein a me nā huehue paʻakikī.

ʻOiai he nui nā kāne a me nā wahine India e makemake e loaʻa kahi kino e like me nā mea kaulana o Hollywood, ʻo ka papaʻai a ka poʻe kaulana e ukali nei he mea kūpono ʻole ia no ka loaʻa ʻole o kekahi mau meaʻai. Eia nō naʻe, he mea nui e hoʻomaopopo hiki iā ʻoe ke kūkulu i kou kino me nā meaʻai i loaʻa ma India, ke ʻike ʻoe i ka protein a me ka momona i loko o nā meaʻai India. E kamaʻilio kēia ʻatikala e pili ana i ka papaʻai India no ka bodybuilding.

ka meli maikaʻi no ka ʻili

ʻO ka papa hana bodybuilding 1,500 a 3,000 mau calorie i kēlā me kēia lā no nā wahine a 2,500 a 5,500 calories i kēlā me kēia lā no nā kāne. ʻO ka ʻai ʻana o ka calorie kaukaʻi ʻia i nā ʻano a me nā pae o ka hoʻoikaika kino. Inā ʻoe e ʻimi ana e kūkulu i nā mākala a lilo i ka momona o ke kino, e nānā i nā meaʻai India maikaʻi loa no ke hoʻoikaika kino.

E hoʻokaʻawale mākou i ka papaʻai i ʻelua mau ʻāpana - kaʻai non-vegetarian a me ka meaʻai vegetarian no ka bodybuilding.

ʻO kaʻai India non-vegetarian no ka hoʻoikaika kino

ʻO ka papaʻai non-vegetarian ke kuleana nui i ke kūkulu ʻana i nā mākala ma ke ʻano momona o ka protein. Eia nā meaʻai ʻai ʻole i hoʻohana ʻia no ke kūkulu ʻana i nā mākala.

1. Huamoa

ʻO ka huaʻai kahi meaʻai nui i ka papa ʻaina a ke bodybuilder. ʻO kekahi hua manu i hoʻolapalapa ʻia he 6 g protein. ʻO nā hua manu keʻokeʻo kahi kumu maikaʻi loa o ka protein i loaʻa nā 9 amino acid pono āpau e pono ai no kou kino. He waiwai pū kekahi ia i ka choline, kahi pono pono pono e koi ʻia no ka kaohi Muscle. ʻO nā hua moa kahi kumu momona o ka momona, kōkua lākou i ka loaʻa ʻana o nā mākala pū kekahi. Inā makemake ʻoe e ʻai i nā hua me ke ʻano o ke bodybuilding, a laila ʻoi aku ka maikaʻi o ka hoʻopau ʻana i nā hua i hoʻolapalapa ʻia. E ʻai ma ka liʻiliʻi he 10-15 mau hua i ka lā.

2. ʻiʻo ʻulaʻula

ʻO ka ʻiʻo ʻulaʻula momona momona kahi mea nui o ka papa hana muscle. Loaʻa i ka ʻiʻo ʻulaʻula ka wikamina B3 a i ʻole niacin i hōʻike ʻia e hoʻonui i nā kīʻaha koko a hoʻonui i ka kolesterol maikaʻi. Hoʻohui ʻia, loaʻa i ka ʻiʻo ʻulaʻula nā amino acid a pau e pono ai i ke kino no ke kūkulu ʻana i nā mākala a me nā mea hoʻopili. 3 oz (85 g) o ka malo loi i loaʻa iā 19.7 g o ka protein, kahi 100 g lawelawe ʻana i ka puaʻa i hoʻomoʻa ʻia e hāʻawi i 9 g momona, 199 calories a me 27.6 g protein.

3. ʻiʻo pāpaʻi

ʻAi ākea ka ʻiʻo pāpaʻi e nā bodybuilders no ka loaʻa ʻana o nā mākala. ʻO ka ʻai o ka pāpaʻi ka meaʻai hope loa no ka olakino iwi, he hale waihona o ka zinc a me nā minelala pono e like me ka calcium, potassium a me ka magnesium e hāpai i ka ikaika o ka muscular a me ka pale o ke kino. Loaʻa i kēlā me kēia 100 g ʻai pāpaʻi i 18.1 g o ka protein.

4. moa

Inā makemake ʻoe i ka ʻai ʻana i ka moa, noʻonoʻo paha ʻoe i ka nui o ka moa e ʻai ai i kēlā me kēia lā e hoʻonui i ka nui o nā mākala. ʻĀ, ʻo 400 a 500 g o ka umauma moa ʻili ʻole i lawa inā ʻoe e hilinaʻi piha i ka moa no ka protein. Akā, inā ʻoe e hui pū me nā kumu ʻē aʻe o ka protein i loko o kāu papa hana kino, 300 g o ka moa kahi mea kūpono e ʻai ai. Hoʻohui ka moa i ka nui o ka momona i ka kino. 172 g o ka ʻili ʻole, i ka moa moa i hoʻomoʻa ʻia he 54 g protein.

5. ʻAilika

ʻO nā ʻōlio kekahi meaʻai e kūkulu ai i nāʻiʻo, ʻai ʻia e nā mea hāpai kino a me nā hoʻoikaika kino pū kekahi. Loaʻa iā lākou ka zinc, ka magnesium a me nā minelala pono ʻē aʻe e pono ai ka synthes protein, e hana ana i nā ʻōlio i meaʻai kiʻekiʻe no ka ulu ʻana o nā mākala.

100 g o nā ʻōpihi kuke i kuke ʻia ma luna o 20 g protein i 5 mau g momona wale nō.

6. Ke ake moa

ʻOi aku ka kiʻekiʻe o ka moa moa i ka protein i loaʻa ma kahi o 7 g i hoʻokahi auneke (28.3 g) e lawelawe ana. Minamina, kiʻekiʻe ke akepaʻa moa i ka kolesterol a ʻo ia ke kumu e ʻai ai ia i ka wā kūpono. Ma waho o kēlā akepaʻa moa kahi kumu maikaʻi o ka zinc, thiamine, manganese, riboflavin, wikamina A, wikamina B6, folate, a pēlā aku.

7. Salemona

Manaʻo ʻia ʻo Salemona he meaʻai hoʻoikaika kino maikaʻi no ka mea kiʻekiʻe ia i loko o nā protein protein a me kahi kumu maikaʻi o nā momona momona naʻau. Koho i ka salemona hihiu ma kahi o ka sālemona mahiʻai no ka mea he nui nā toxins kiʻekiʻe. Loaʻa i kahi lawelawe 100 g o Salemona he 19.84 g o ka protein.

Meaʻai India Mea Mea Vegetarian No ke Kino

ʻO ka manaʻo maʻamau i loaʻa i ka poʻe ka loaʻa o nā protein i nā nui wale nō i nā meaʻai ʻole nā mea ʻai. Akā, nā meaʻai vegetarian kahi kumu maikaʻi o ka protein pū a hiki ke lilo i ʻāpana o kāu papa hana kino.

1. ʻUala

Haʻahaʻa kaʻuala i nā kāloli a piha i nā ʻōpeluʻā e mālama i kou kiʻekiʻe o ka ikehu i ka wā o ka hana hoʻoikaika kino. He kumu waiwai lākou o ka fiber dietary i mea nui no ka kaohi ʻana i ka makemake, puhi ʻana i ka momona a me ka hāpai ʻana i ka loaʻa ʻana o nā mākala a me ke olakino olakino. ʻOiai ʻaʻohe waiwai o kaʻuala i ka protein, hiki iā ʻoe ke loaʻa iā lākou ma ke ʻano he meaʻai mua. Loaʻa i kahi lawelawe 100 g he 1.6 g o ka protein.

2. Nā huahana waiū a me ka waiū

Loaʻa i ka waiū me nā protein protein kiʻekiʻe me ka protein whey a me ka protein casein e pili ana i 20 pākēneka a me 80 pākēneka o ka huina protein i hoʻohui ʻia. Manaʻo ʻia ʻo ka protein Whey ka mea kōkua protein maikaʻi loa e ka nui o nā bodybuilders. A he lohi digestibility rate ka casein e kōkua ai i ka ʻeli ʻana i ka protein whey.

ʻO ka waiwai momona o ka waiū i nā huahana waiū e hoʻonui i ka lilo o ka momona ʻoiai e hoʻoikaika ana i kou mau iwi ma ke kōkua ʻana iā ʻoe i ke kūkulu ʻana i kou kino. Hoʻokahi kīʻaha o ka waiū (244 g) i loaʻa he 8 g protein.

3. Quinoa

ʻO Quinoa ka mea kiʻekiʻe i ka papa inoa i nā meaʻai mea ʻai ʻĀnia e pili ana i ke bodybuilding. Loaʻa iā ia nā Nine amino acid pono ʻeiwa a ʻo ia ke kumu i manaʻo ʻia ai kēia superfood ʻoi aku ka maikaʻi no ka ulu ʻana o nā mākala. He kiʻekiʻena ʻo Quinoa i nā haʻihaʻi a me nā protein i hoʻolilo ia i mea hoʻolako i ka ikehu i nā wā hoʻoikaika kino.

Hōʻike ka noiʻi e hoʻolaha ana ka quinoa i ka synthesive o IGF-1, kahi hormone ulu e pono ai no ka ulu a me ka ikaika o ka nui o nā mākala. Loaʻa ke kīʻaha 1 o ka quinoa moa (185 g) i ka 8.14 g o ka protein.

4. Nā pīni a me nā legume

ʻO nā pīni a me nā legum i kiʻekiʻe i ka protein e hoʻolilo iā lākou i nā meaʻai kūpono no ke bodybuilding. Hoʻonui ka pī a me nā legume i ka neʻe ʻana o ka ʻōpū a hoʻonui i ka kūpaʻa o ka insulin e hopena ai i ka ulu ʻana o nā mākala ma ka hoʻonui ʻana i ka hiki i ke kino ke komo i nā meaʻai. Loaʻa i ka 100 g lawelawe ʻana o nā pi i 21 g protein. ʻO nā legume e like me ka lentil he 9 g protein i 100 g.

5. ʻO ka tī tī

Hoʻomaikaʻi ka tīhi a i ʻole paneer i ka nui o nā mākala wīwī a loaʻa ka casein e paipai i ka piʻi lohi a paʻa o ka pae o nā amino acid i ke koko. Hoʻomaʻamaʻa ka tīhi i ka haʻihaʻi a me ka lawe ʻana o nā meaola e kākoʻo i ka loaʻa ʻana o nā mākala. ʻO ka 100 g lawelawe ʻana i ka tī liʻiliʻi he 11 g protein.

6. Nā hua

ʻO nā ʻanoʻano e like me nā flaxseeds, nā pua sunflower, nā ʻanoʻano sesame a me nā hua chia he waiwai waiwai o nā mea momona momona pono, protein a me nā fiber. Kōkua kēia mau waikawa momona i ka hoʻihoʻi hou ʻana i kaʻiʻo a hoʻemi i ka mumū. ʻO ka manawa kūpono loa e ʻai i nā hua no ke bodybuilding ka loaʻa ʻana iā ia ma ke ʻano he mea ʻai māmā mua a kia hoʻi. Loaʻa i kahi 100 g mau hua chia nā 17 g o ka protein, 100 g o nā flaxseeds he 18 g protein, 100 g o nā ʻanoʻano sesame i loko o 18 g protein a me 100 g mau hua sunflower maloʻo i loaʻa he 21 g protein.

aila hāʻule lauoho no ka wahine

7. Nut

Hoʻopiha ʻia nā huaʻai e like me nā ʻalemone a me nā lau cashew me nā protein, puluniu a me nā momona momona e kōkua iā ʻoe e loaʻa nā mākala. ʻO ka manawa kūpono loa e ʻai i nā nati no ke bodybuilding ma ke ʻano he meaʻai ma hope o ka hoʻolālā a i ke kakahiaka nui me kāu waiū. 100 g o nā ʻalemona i loko o 21 g protein a me 100 g o nā hua cashew i loaʻa i 18 g protein.

Nā ʻōlelo aʻoaʻo no ke hoʻoikaika kino

He mea nui e hoʻomaopopo i kāu koi a me ka pono kōpaka e like me kou kaumaha o ke kino ma mua o kou hoʻomaka ʻana i ka papa hana bodybuilding. Ma ka laulā, ua lawa ka 2500 calories i kēlā lā i kēia lā e kūkulu i nā mākala e loaʻa iā ʻoe i kahi momona i ke kūkulu ʻana i nā mākala akā, e hoʻāʻo e hopohopo ʻole i kou wā e piʻi nui ana.
Kālele ana i ka uila e like me ka deadlift, barbell squats, noho barbell military press, barbell curl a me dumbbell bench press, a me nā hana hoʻoulu kaumaha e kūkulu i kou mākala a puhi i kou momona i ka manawa like.
ʻO kēlā me kēia ʻano o ka hoʻoikaika kino cardio e like me ka wili, paikikala, holo, ʻauʻau kai, sprint puʻu. ʻO ka hoʻohana mua o ka hoʻomaʻamaʻa cardio no ka bodybuilders e hoʻonui i kā lākou lilo calory.
Hōʻalo i ka ʻai ʻana i nā huaʻaleʻale maʻalahi e like me ke kō, a me nā huahana i hoʻomaʻemaʻe ʻia. Koho i nā huʻihuʻi paʻakikī e like me ka palaoa, ka laiki ʻulaʻula a ʻeleʻele paha, nā ʻoka, ka bale a me ka palaoa haki.
15 i ka 20 pākēneka o kā mākou mau calorie e hele mai mai nā momona momona e like me nā nati, nā ʻanoʻano, nā aila iʻa, nā avocado, ka ʻaila ʻoliva, ka aila pua pua, aila raiki laiki, a pēlā aku.
ʻO ka huaola, alfalfa a me nā iʻa i loaʻa ka nui o ka nui o ka HMB (Hydroxy β-Methylbutyrate) - kahi metabolite hana o leucine e hoʻemi ana i ka haki pūmua muscle. Hana ke kino i ka HMB ma ka haki ʻana i nā leucine amino acid i loko o nā meaʻai momona. Hoʻonui ka HMB i nā pono o nā hoʻomaʻamaʻa hoʻomaʻamaʻa kaumaha.
E lawa ka hiamoe e hāʻawi i kou kino i ke koena e koi ai ma hope o ka hana hoʻoikaika kino paʻakikī.
ʻO nā mea kūkulu ʻāpana India inā he kāne a wahine paha e pili ana i ka hoʻolālā koʻikoʻi a me ka hana pono e inu i ka wai he nui. Hoʻonui ka wai i ka stamina a me ka mākala i ka hoʻoikaika kino.

Kaʻana i kēia ʻatikala!