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ʻO ke kūkulu ʻana i ka mākala, ka hoʻomaikaʻi ʻana i ka nui o nā mākala a me ka toning muscle ʻo ia paha nā ʻaoʻao paʻakikī o ke bodybuilding. ʻOiai ʻo ka poʻe loea hoʻoikaika kino e ʻōlelo i nā protein nā kī, ʻaʻole ia nā protein wale nō i haku ʻia no nā 'meaʻai e kūkulu i nā mākala'.

ʻO ka mea mua i kou manaʻo ke noʻonoʻo ʻoe i ka loaʻa ʻana o nā mākala ʻo ia ka hale hoʻoikaika kino. Manaʻo ʻoe ʻo ka hana ʻana no nā hola he nui i ka hale hoʻoikaika kino e hāʻawi i ka hopena i koi ʻia. Akā, e like me ka mea i ʻike ʻia mai nā laʻana he nui, ʻaʻole nui ka poʻe i pōmaikaʻi i kēia manaʻo. Poina i ka poʻe me ka hale hoʻoikaika kino, hana nui ka papaʻai i ka hana ʻana i ka nui o nā mākala.

ʻO kahi hui pū o nā meaʻai ke hoʻopau ʻia i ka nui o ka nui e hana e kūkulu i nā mākala a hoʻomaikaʻi i ka ikaika o nā mākala. Ma kēia ʻatikala, e nānā mākou i nā meaʻai e kūkulu i ka nui o nā mākala. Hiki ke nānā ʻia kēia mau meaʻai e hoʻomaikaʻi ai i ka nui o nā mākala ma ke ʻano he mau meaʻai e hoʻomaikaʻi ai i ka ikaika o nā mākala, no ka mea, ʻo ko lākou hiki ke hoʻonui i nā mākala muscular e pili ana i ka nui o nā mākala a me ka ikaika o nā mākala.

Mai ka mea ʻai i ka mea ʻai ʻole a i ka mea ʻai ʻole - uhi mākou.

1. Huamoa holoʻokoʻa

ʻO kekahi o nā kumuwaiwai maikaʻi loa o ka protein, loaʻa pū kekahi i nā hua manu i nā meaʻai kūpono e kūkulu ai i nā mākala [1] . Mai noʻonoʻo e hōʻalo i nā huamoa i mea e pale aku ai i ka lawe ʻana o ka cholesterol. Loaʻa iā lākou ka momona maikaʻi e kōkua i ka digestion a me ka hoʻonui ʻana i ka nui o nā mākala.

puʻupuʻu nui i ka jeans

ʻO ka ʻai ʻana i nā hua holoʻokoʻa ma hope o kāu mau hoʻoikaika ʻana hiki ke hoʻomaikaʻi i ka ulu ʻana o nā mākala ma 40 pākēneka, i ka hoʻohālikelike ʻana i nā hua keʻokeʻo [elua] .

2. Pipi Lean

Kahi waiwai nui o ka zinc, hao a me nā huaora B, protein kiʻekiʻe a me amino acid, ʻo ka pīpī wīwī kekahi o nā meaʻai maikaʻi loa no ke kūkulu ʻana i nā mākala. 3] . Loaʻa ka 170g o ka pīpī wīwī i ka ʻoi loa [4] .

3. Salemona

He nui nā pono olakino ʻo Salmon. He kumu waiwai lākou o ka protein a me ka omega-3 fatty acid. ʻO ke kiʻekiʻe o ka protein i loko o ka salemona kānalua e hoʻolilo iā ia i hoʻokahi o nā meaʻai kūpono e kūkulu ai i nā mākala [5] .

4. Tofu

ʻO Tofu kahi kumu waiwai protein kiʻekiʻe a he huahana soy i makemake nui ʻia [6] . Kahi waiwai waiwai o nā isoflavones a me nā amino acid i ʻike ʻia e hoʻoulu ai i ka ulu ʻana o nā mākala, he waiwai pū kekahi me ka tofu i koi ʻia no ke bodybuilding [7] .

5. Keiki Kīʻī piha-momona

Kōkua ka tī i ka hoʻomaikaʻi ʻana i ka nui o nā mākala [8] . Hoʻouka pū ʻia me nā moʻomeheu ola a me nā koʻohune olakino e hoʻoulu ai i ka haki a me ka omo ʻana o nā meaola e pono ai no ke kūkulu ʻana i ka puʻupuʻu puʻupuʻu ikaika. [9] .

6. Nā Huahana Lapaʻau Fermented

ʻO nā huahana waiū fermented e like me ka yoghurt (Greek), ka waiūpaka a me kefir i loaʻa i kahi nui o nā calorie olakino hiki ke komo i ke kino ma o ka haki ʻana o nā meaʻai. [10] . Hoʻohālikelike ʻia ia me he meaʻai kūkulu-ʻai olakino olakino a me kekahi o nā mea ʻai vegetarian ʻoi loa no ka ulu ʻana o nā mākala [umikumākahi] .

7. Waiu momona momona

Loaʻa i ka waiū ma kahi o 20 pākēneka o ka protein whey a me 80 pakeneka o ka casein protein [12] . He lohi ka digestibility o Casein e kaulike ana i ka helu ʻai o ka whey. Hāʻawi pū ia iā ʻoe i ka ikaika e ola ma o kāu hana a manaʻo ʻia ʻo ia kekahi o nā meaʻai vegetarian kiʻekiʻe-protein maikaʻi loa no ke kūkulu kino. [13] .

8. ʻĀpana kope

Hoʻopiha ʻia nā Soybeans me nā mea ʻeiwa amino amino pono āpau āpau, kahi e hoʻolilo ai iā lākou i ka mea ʻai kino vegan pono ʻole [14] . Loaʻa i loko o kahi 20 gm o ka protein i kēlā me kēia kīʻaha, hiki ke hoʻolapalapa ʻia kēia mau legume a hoʻopau ʻia.

pale lauoho no ka lauoho lauoho lauoho

9. Quinoa

ʻO ke kiʻekiʻe o ka protein a me ka fiber quinoa e kōkua i ka hoʻoliʻiliʻi protein [umikumālima] . E like me ka soybeans, loaʻa pū ka quinoa i nā amino acid ʻeiwa āpau e pono ai no ke kūkulu ʻana i nā mākala a ʻaʻohe gluten [16] .

Nui ka waiwai o Quinoa i nā protein a me nā haʻihaʻi paʻakikī. Hoʻokahi kīʻaha o ka quinoa moʻa i piha i 8 mau kolamu o nā protein, e hoʻolilo ana i kekahi o nā meaʻai maikaʻi loa no ka ulu ʻana o nā mākala.

10. Oats

ʻO Oats kahi kumu maikaʻi o nā huaʻalea maikaʻi a me nā fibre dietary e kōkua i ka hoʻonui ʻana i ka nui o ka metabolic a hoʻonui pū i ka hana i ka wā hoʻomaʻamaʻa. [17] . Loaʻa i nā oats nā pae kiʻekiʻe o ka wikamina E, folic acid, thiamine, biotin, zinc a me ka hao e hiki ai ke hoʻonui i ka helu hoʻoikaika kino ma hope o ka hoʻolālā. [18] [19] . Hiki ke ʻai ʻia nā ʻōmaka ma ke ʻano he meaʻai māmā mua.

11. Rice Brown

Loaʻa i ka laiki Brown nā huʻihuʻi paʻakikī i loaʻa ka helu ʻai wikiwiki [iwakālua] . Mālama kēia i ka hoʻokuʻu lohi o ka ikehu ma kahi o kahi manawa. Ma kahi o 50-60 pākēneka o kāu loaʻa ʻana o ka calorie i kēlā me kēia lā e pono ai ma o ka ʻai ʻana i nā haʻihaʻi paʻakikī, e hana ana i ka laiki pala kekahi o nā meaʻai maikaʻi loa no ka ulu ʻana o nā mākala. [iwakāluakumakahi] .

mea hoʻopololei hohonu no ka lauoho

12. ʻUala

ʻO nāʻuala i loko o nā calbates 'powerhouse' haʻahaʻa calorie e hiki ke mālama i kou kiʻekiʻe ikehu ma hope o ke kau ʻana o ka hana [22] . ʻO lākou kekahi kumu waiwai o nā fibre dietary e pono ai no ka puhi ʻana i ka momona, ka kaohi ʻana i ka makemake a no ka hoʻoulu ʻana i ka loaʻa o nā mākala [2. 3] .

13. Mīkini

Aia i kēia ʻōmaʻomaʻo lau lau olakino nā phytoecdysteroids, kahi mea e kōkua ai i ka hoʻonui ʻana i ka ulu ʻana o nā mākala a 20 pākēneka [24] . ʻO nā antioxidant e waiho nei i nā lau lau lau e kōkua i ka wikiwiki i ka hoʻōla o ka mākala a me kaʻiʻo, kahi ʻāpana hoʻohui o ka ulu ʻana o nā mākala

14. Asparagus

Aia i loko o kēia mea kanu ʻōmaʻomaʻo nā pae kiʻekiʻe o asparagine e kōkua i ka hāpai ʻana i ka nui o ka wai a me ka paʻakai i loko o ke kino, kahi mea nui i ka hoʻonui ʻana i ka ulu o nā mākala olakino. [26] .

15. ʻApekila

Ua kuhikuhi ʻia nā noiʻi e hiki i ka ʻai mau a me ka hoʻomalu ʻana o nā avocado ke kōkua i ka paipai ʻana i ke kūkulu ʻana i nā mākala [27] . No ka mea, ʻo ka ʻai ʻana i nā momona olakino e like me nā mea i loaʻa i nā avocados e hoʻonui ai i ka hana ʻana o ka testosterone a me ka hormone ulu, a ʻo ia ka mea e kōkua ai i ka ulu ʻana o nā mākala. [28] .

16. Mele

Loaʻa i kēia hua nā polyphenols e kōkua i ke kūkulu ʻana i nā mākala a pale pū i ka nāwaliwali o nā mākala [29] . Kōkua pū nā polyphenols i nā ʻāpala me ke kaʻina hana kuni momona a kōkua i ke kūkulu ʻana i ka nui mākala kūpono.

17. Nā lā

ʻO nā lā kahi kumu waiwai o ka protein. ʻAʻohe momona pū kekahi o lākou, e hoʻolilo ana iā lākou i mau hua kupaianaha no ke kūkulu ʻana i nā mākala [30] . Pēlā nō, kōkua ka mea potassium i kēia hua maloʻo e kūkulu i nā mākala a me nā protein i loko o ke kino [31] .

18. ʻO Prunes

Loaʻa i nā prun ka boron, kahi mineral e kōkua i ke kūkulu ʻana i nā mākala ikaika a hoʻomaikaʻi i ka hoʻohui ʻana o nā mākala [32] . Aia i loko o nā prun nā fibers dietary e kōkua i ke puhi ʻana i ka momona me ka wikiwiki a paipai i ka ulu ʻana o nā mākala.

19. Seitan

ʻO Seitan kahi meaʻai mea kanu (i hana ʻia mai ka gluten hydrated i ka palaoa) i hiki ke hoʻohana ʻia ma ke ʻano he pani no nā huahana meaʻai ʻole vegetarian. Hāʻawi ia i ʻoi aku ma mua o 25 pākēneka protein i hoʻokahi lawelawe a he kumu maikaʻi ia o nā protein protein no ke kūkulu ʻana i nā mākala [33] .

nā huaʻōlelo e pili ana i ka meaʻai a me ke olakino

20. Nut

ʻO nā peanuts, almonds, cashews, walnuts, hazelnuts a me nā pistachios i manaʻo ʻia ʻo nā nut pono e hiki ke kōkua i ka ulu ʻana o nā mākala. [3. 4] . Hoʻopiha ʻia kēia mau huaʻai crunchy me ka protein, e hoʻolilo ana iā lākou i nā meaʻai kūkulu kino ʻoi loa. ʻO nā huaʻai e like me nā ʻalemona a me nā cashews e waiwai me nā protein, nā momona a me nā olonā, e hāʻawi ana iā ʻoe i nā koina keu a ʻoi aku paha ma hope o ka hana nui i ka hale hoʻoikaika kino. [35] [36] .

21. Nā hua

ʻO nā ʻanoʻano e like me nā hua flax, nā ʻano chia, nā ʻanoʻano sesame a me nā ʻano pua sunflower e hoʻopiha ʻia me nā mea momona momona, protein a me nā fiber. [37] . Kōkua kēia mau mea momona momona pono i ka paipai ʻana i ka hoʻōla hou ʻana o nā pūnaewele ma hope o ka hoʻolālā a hoʻemi pū i ka mumū a kōkua i ke kūkulu ʻana i nā mākala [38] .

Ma kahi palapala hope loa…

Ma waho o nā mea i ʻōlelo ʻia ma luna, nā blueberry, beetroot, bok choy, onion a me kālika, a me ka aila ʻoliva i manaʻo ʻia he mau meaʻai olakino e kōkua ai i ka ulu ʻana o nā mākala. Ma mua o ka hoʻomohala ʻana i kahi papa ʻaina me ke kumu o ke kūkulu ʻana i nā puʻukū, e kūkākūkā me kāu kaukaʻai a i ʻole kāu mea hoʻomaʻamaʻa kino e pale i nā hemahema.

Nā nīnau i nīnau pinepine ʻia

P. Maikaʻi anei ka maiʻa no ke kūkulu ʻana i nā mākala?

TO. ʻAe, kiʻekiʻe ka maiʻa i nā ʻano carbs maikaʻi i hana ʻia ma hope o ka hoʻolālā. Kōkua kēia mau carbs wikiwiki i ka hoʻihoʻi ʻana i nā pae o ke kino o glycogen, ka mea i ʻike ʻia e kōkua i ke kūkulu hou ʻana i nā mākala i hōʻino ʻia.

Q. Āhea wau e ʻai ai e kūkulu i nā mākala?

TO. Wahi a The Academy of Nutrition and Dietetics, pono ʻoe i nā carbs a me ka protein pre-workout e kūkulu i nā mākala, a ʻai pono ʻoe i hoʻokahi a ʻekolu mau hola ma mua o ka hoʻoikaika kino ʻana.