Pono e hoʻokomo i kahi meaʻai olakino a me ka meaʻai i kāu meaʻai inā makemake ʻoe e hoʻokō i nā hopena maikaʻi loa.ʻAʻole ʻoe e loaʻa i nā wahi āpau me ka ʻole o ka ʻai maikaʻi a kaulike.ʻOiaʻiʻo, hiki iā ʻoe ke loaʻa i kahi lā i kapa ʻia ʻo "cheat", akā he mea nui e mālama i kahi kaulike.Ma ka ʻatikala, e hana mākou i nā meaʻai e kōkua iā ʻoe e hoʻokō i kāu ʻai protein i kēlā me kēia lā a hoʻonui paha.ʻO ia ke kumu i hoʻoikaika ai lākou i hiki iā ʻoe ke hiki i kāunā pahuhopu kūkulu ʻiʻo.
1. BIPI
Inā makemake ʻoe e loaʻa ka nui o ka ʻiʻo, pono ia ke kumu o kāu ʻai.Pipihoʻopiha 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 aku, hāʻawi ia i kou kino me ka protein kiʻekiʻe (ʻaʻole i hana ʻia nā mea a pau) a me nā kiʻekiʻe kiʻekiʻe o nā waikawa amino e hana pū me ka insulin i ke kākoʻo.ulu ʻiʻo.
He nūhou maikaʻi kēia no ka poʻe e hoʻāʻo nei e lilo i ke kaumaha -3 paina o ka pipie hāʻawi like i ka nui o ka protein e like me 1.5 mau kīʻaha 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, he mea nui ia no ka mālama ʻana a me ka hoʻoponopono ʻana,ola kino a mālama i ke kaumaha.A he nui nā ala e hiki ai iā ʻoe ke kuke a hoʻomākaukau i ka moa.
E hele i ka hale kūʻai a hiki iā ʻoe ke ʻimi maʻalahi i ka moa i ʻoki ʻia i kēlā me kēia ʻāpana i hiki ke hoʻomaʻamaʻa a moʻa koke.
3. PAPA KĀMĀNĀ KĀWAI
Loaʻa ka paʻakai paʻakai ma nā ʻano momona kiʻekiʻe, waena a haʻahaʻa.No ka mea ʻaʻole ʻo ka momona momona i loko o ka cheese cottage kahi ʻāpana pono o ke ʻano o ke ola, pono ʻoe e kiʻi i ka mana haʻahaʻa momona.Aia ma kahi o14 grams o ka proteinno 100 grams.Hiki iā ʻoe ke hoʻohana iā ia no nā kīʻaha ʻono a paʻakai paha a hiki ke lilo i mea hoʻohui maikaʻi i nā kīʻaha haʻahaʻa-calorie.
ʻAʻole ʻike ka poʻe he nui i kēia, akāʻO ka paʻakai liʻiliʻi kahi kokoke loa i ka protein casein maʻemaʻe.
Kaseinahe protein e hoʻokahe mālie, ʻo ia ka mea kūpono no ka mālama ʻana i ka ʻiʻo.He mea maikaʻi loa ia no ka poʻe ʻaʻohe koho akā e hele 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 maikaʻinā polokinama ke kumu kuai maikai.Akā mai hoʻāʻo e uhi i kāu ʻai protein i kēlā me kēia lā me nā mea hoʻohui protein, pono mau ke kumu nuimeaʻai.Nui nā bodybuilders e lawe koke 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 inā ʻoe e lawe i ka protein i hoʻokahi hola ma mua o ka hoʻomaʻamaʻa ʻana a mālama ia i ka protosynthesis maikaʻi a pale i ka haki ʻana o ka protein no nā hola 2.5-3, 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 hiki iā ʻoe ke hana, e lawe 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 ka 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.
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.Akā, pono nā 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, he mea nui ia 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.
10. NA HUA A ME NA HUA
Ua ʻike mākou i ka pīkī, nā ʻalemona, a me nā nati cashew.Hiki iā ʻoe ke hoʻokomo i kēia mau nati i kāu ʻai no ka loaʻa ʻana o ka ʻiʻo, no ka mea aia lākounā momona maikaʻi, nā protein, a me ka VitaminE. He meaʻai maikaʻi loa kēia mau meaʻai, ʻoiaʻiʻo, ʻaʻole pono ʻoe e ʻai nui iā lākou, 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.Hōʻike ka noiʻi i ka poʻe e ʻai ana i nā nati a me nā pata nati, ʻo ka maʻi o ka maʻi diabetes type 2haʻahaʻa haʻahaʻa haʻahaʻa.
Ka manawa hoʻouna: Nov-03-2022