Pono e loaʻa kahi meaʻai olakino a me ka meaʻai i kāu meaʻai inā makemake ʻoe e hoʻokō i nā hopena maikaʻi loa.Me ka ʻai ʻole maikaʻi a kaulike, ʻaʻole ʻoe e neʻe i kahi.ʻOiaʻiʻo hiki iā ʻoe ke loaʻa kahi lā i kapa ʻia ʻo "cheat", akā he mea nui e mālama i kāu kaulike.Ma kēia ʻatikala, e nānā mākou i nā meaʻai e kōkua iā ʻoe e hoʻopiha i kāu ʻai protein i kēlā me kēia lā a hoʻonui paha.ʻO ia ke kumu i hoʻonui ai lākou i hiki iā ʻoe ke hoʻokō i kāunā pahu hopu ʻiʻo.
1. BIPI
Inā makemake ʻoe e loaʻa ka nui o ka ʻiʻo, pono ia ke kumu o kāu ʻai.Pipihoʻouka ʻia me nā ʻano mea āpau e alakaʻi ai i ka ulu ʻana o ka ʻiʻo,me ka hao, ka zinc a me ka hua B.ʻO ka mea nui, hāʻawi ia i kou kino me nā protein kiʻekiʻe (ʻaʻole like nā mea a pau) a me nā kiʻekiʻe kiʻekiʻe o nā waikawa amino e hana pū me ka insulinloaʻa ʻiʻokākoʻo .
No ka poʻe e hoʻāʻo nei e lilo i ke kaumaha, he nūhou maikaʻi kēia -3 paina o ka pipie hāʻawi e pili ana i ka nui o ka protein e like me 1.5 kīʻaha o ka pīni, akā me ka hapalua o nā calorie.
2. I'O MOA
E like me ka pipi,ʻO ka moa kahi kumu maikaʻi loa o ka protein kiʻekiʻe i mea nui no ka mālama a hoʻoponopono ʻana i nā ʻiʻo,olakino a me ke kaumaha o ka iwi.A he nui nā ala e hiki ai iā ʻoe ke kuke a hoʻomākaukau i ka moa.
E hele i ka hale kūʻai a e ʻike maʻalahi ʻoe i ka moa i ʻoki ʻia i nā ʻāpana pākahi i hiki ke hoʻomaʻamaʻa a moʻa koke.
3. KĀMĀ KĀWAI MOKUNA HAAHAA A ME KE KĀKĀWAI
Loaʻa ka paʻakai paʻakai ma nā ʻano momona kiʻekiʻe, waena a haʻahaʻa.No ka mea, ʻaʻole pono nā momona momona i loko o ka cottage cheese i kou ʻano nohona, pono ʻoe e kiʻi i ka mana haʻahaʻa momona.Aia ma kahi o14 grams o ka proteinno 100 grams.Hiki iā ʻoe ke hoʻohana ia mea no nā meaʻai ʻono a ʻono paha a hiki ke lilo i mea hoʻohui nui i nā meaʻai haʻahaʻa-calorie.
ʻAʻole ʻike ka poʻe he nui i kēia, akāʻO ka paʻakai liʻiliʻi kahi kokoke loa i ka protein casein maʻemaʻe.
Kaseinahe protein i hoʻokahe mālie ʻia, ʻo ia ka mea kūpono no ka mālama ʻana i ka ʻiʻo.He mea maikaʻi loa kēia no ka poʻe ʻaʻohe koho ma mua o ka hele wāwae ʻole me ka ʻai ʻole no ka manawa lōʻihi.He kumu maikaʻi loa ka paʻakai paʻakai no ka huaora B12, ka calcium a me nā meaʻai nui ʻē aʻe.
4. WHEY PROTEIN
ʻO ke kumu o ka protein kekahi o nā meaʻai meaʻai kaulana loa i ka bodybuilding hiki iā ia ke hāʻawi i ke kino me ka maikaʻipūmuama ke kumu kuai maikai.Mai ho'āʻo i nā mea hoʻohui protein e uhi i kāu ʻai protein i nā lā a pau, ʻo ia ke kumu nuinā meaʻai piha.Hoʻohana ka nui o nā bodybuilders i ka protein ma hope o ke aʻo ʻana, ʻaʻole ia he hewa, akā ua hōʻike ʻia nā haʻawina hou e ʻoi aku ka maikaʻi o ka lawe ʻana i ka protein i hoʻokahi hola ma mua o ka hoʻomaʻamaʻa ʻana a mālama ia i ka photosynthesis maikaʻi a pale i ka haki ʻana o ka protein no 2.5 - 3 mau hola, a laila e hana ʻoe. ma hope o ka hoʻomaʻamaʻa ʻana, a hiki iā ʻoe ke ʻai i kekahi meaʻai maikaʻi i haku ʻia me nā proteins a me nā carbohydrates.ʻO kahi ʻē aʻe, inā ʻaʻole ʻoe e hopu, e hoʻohana i ka protein ma hope o ke aʻo ʻana.
5. TUNA a me na ia e ae
He kiʻekiʻe ka iʻa i loko o ka protein, haʻahaʻa i ka momona a waiwai i ka omega-3 fatty acids.He mea nui ka Omega-3 fatty acids no ka meakōkua e wāwahi i nā momonaa e hōʻoia i ka hana pono o nā kaʻina hana kino e like memetabolism.
6. OATMEAL
ʻO ka Oatmeal kahi kumu nui o ka carbohydrate ma muli o kona haʻahaʻaglycemic index (GI)a me ka mea i hana iki ia.
He aha nā pōmaikaʻi a mākou e ʻike ai?
maikaʻi maikaʻi nutrient profile
ʻoi aku ka maikaʻi o ka saturation
hoʻomaha i ka ʻai
momona momona
7. HUA
He kiʻekiʻe nā huaprotein maikaʻi, ʻeiwa mau ʻakika amino koʻikoʻi, choline, ke ʻano momona kūpono a me ka huaora D. No ka hōʻuluʻulu ʻana, ʻo ia kekahi o nā kumu kūʻai liʻiliʻi loa.protein maikaʻi.
8. NA MOMO OLA
ʻIke mākou he mea hoihoi ia.Akā, he mea nui ka momona no ka loaʻa ʻana o ka ʻiʻo i ka ʻoiaʻiʻo he mea nui loa lākou.He kuleana koʻikoʻi lākou i ka hana ʻana o nā hormones(testosterone a me ka hormone ulu), nona ke kuleana no ka loaʻa ʻana o ka ʻiʻo.
9. NA HUA A ME NA ALAAI
ʻO nā huaʻai a me nā mea kanu kahi kumu waiwai o nā antioxidants e pono ai no ka hana olakino o kāu ʻōnaehana pale.ʻO kekahi mea nui ʻē aʻe he kumu ia o nā meaʻai he nui e like me ka huaora C, ka huaʻa E a me ka beta-carotene.
HE MAU HUA KUHIKAI:
Iujube
Sapodilla
ʻO ka pea maʻi
Kiwano
10. NA HUA ME KA WALNUT BUTTER
ʻIke mākou i ka pīkī, nā ʻalemona, nā cashews.Hiki iā ʻoe ke hoʻokomo i kēia mau nati a pau i kāu ʻai ʻiʻo no ka mea aia lākounā momona maikaʻi, nā protein, VitaminE. He meaʻai maikaʻi loa kēia mau meaʻai, ʻoiaʻiʻo ʻaʻole pono ʻoe e hele i loko o ia mau mea akā pono lākou e ʻimi i kahi i kāu ʻai.Hiki nō hoʻi iā ʻoe ke hoʻohana iā lākou ma ke ʻano o ka pata pīni, ka pata almond.Ua hōʻike ʻia nā noiʻi e pili ana ka maʻi diabetes type 2haʻahaʻa i loko o nā kānaka e ʻai ana i nā nati a me ka pata wōnati.
Ka manawa hoʻouna: Mei-23-2022