Ka hana kūpono a me nā hana pāʻani

Hiki i ke olakino ke kōkua i ka hoʻoikaika ʻana i ka hana pāʻani. ʻO kahi nohona hana a me nā hana hoʻoikaika kino, me ka ʻai pono ʻana, ʻo ia ke ala maikaʻi e noho olakino ai.

Hiki ke kōkua i ka ʻai ʻana i kahi papaʻai maikaʻi ke hāʻawi i ka ikehu e pono ai e hoʻopau i ka heihei, a i ʻole leʻaleʻa wale i kahi haʻuki maʻamau a i ʻole ka hana. Maluhiluhi paha ʻoe a hana maikaʻi ʻole i ka wā o nā haʻuki ke lawa ʻole ʻoe:

• Kalepona
• Kalepona
• Nā Loli
• ʻO ka hao, nā wikamina, a me nā minelala ʻē aʻe
• Pūmua

ʻAʻole ʻokoʻa loa ka papaʻai kūpono no ka poʻe haʻuki mai ka papaʻai i paipai ʻia no kekahi kanaka olakino.

Eia nō naʻe, ka nui o kēlā me kēia hui meaʻai āu e makemake ai e hilinaʻi ʻia:

• Ke ʻano o ka haʻuki
• Ka nui o ke hoʻomaʻamaʻa āu e hana ai
• Ka nui o ka manawa āu e hoʻohana ai i ka hana a hoʻoikaika kino paha

Makemake ka poʻe e hoʻonui i ka nui o nā calories a lākou e kuni ai i kēlā me kēia haʻuki no laila he mea nui e hōʻalo i ka lawe ʻana i ka nui o ka ikehu ma mua o ka hoʻolilo ʻana i ka hoʻolālā.

I mea e kōkua maikaʻi ai iā ʻoe, e hōʻalo i ka hoʻoikaika kino ʻana i ka ʻōpū nele. He ʻokoʻa nā kānaka āpau, no laila pono ʻoe e aʻo:

• Pehea ka lōʻihi ma mua o ka hoʻomaʻamaʻa maikaʻi loa ʻana iā ʻoe e ʻai ai
• Ehia nā meaʻai e pono ai nāu

CARBOHYDRates

Pono nā Carbohidrat e hāʻawi i ka ikehu i ka wā o ka hoʻoikaika kino. Mālama nui ʻia nā Carbohidrat i nā mākala a me ke ake.

• ʻIke ʻia nā carbohydrates paʻakikī i nā meaʻai e like me pasta, ʻeke, nā berena palaoa āpau, a me ka laiki. Hāʻawi lākou i ka ikehu, puluniu, wikamina, a me nā minelala. Haahaa ka momona o kēia mau meaʻai.
• Hāʻawi nā sugars maʻalahi, e like me nā mea inu momona, nā uala a me nā jellies, a me ke kanakē i nā nui o nā calorie, akā ʻaʻole lākou e hāʻawi i nā huaora, nā minelala, a me nā meaola ʻē aʻe.
• ʻO ka mea nui ka huina o nā carbohydrates āu e ʻai ai i kēlā me kēia lā. ʻO kahi ʻoi aku ma mua o ka hapalua o kāu mau calorie e hele mai nā huaʻaleʻale.

Pono ʻoe e ʻai i nā ʻōpikipiki ma mua o kou hoʻoikaika kino inā ʻoe e hoʻolele kino ana ma mua o 1 hola. Loaʻa paha iā ʻoe kahi kīʻaha o ka wai huaʻai, kahi kīʻaha (245 gram) o ka yogurt, a i ʻole he muffin English me ka jelly. Ka palena i ka nui o nā momona āu e hoʻopau ai i ka hola ma mua o kahi hanana haʻuki.

Pono ʻoe i nā ʻōpikipiki i ka wā hoʻoikaika inā ʻoe e hana ana ma mua o hoʻokahi hola o ka hoʻoikaika aerobic ikaika. Hiki iā ʻoe ke hōʻona i kēia pono ma o ka:

• ʻElima a 10 mau auneke (150 a 300 mau mililiter) o kahi inu haʻuki i kēlā me kēia 15 a 20 mau minuke
• ʻElua a ʻekolu paha mau pretzels
• Hoʻokahi hapalua a ʻelua ʻekolu paha kīʻaha (40 a 55 gram) o ka momona momona momona

Ma hope o ka hoʻoikaika kino, pono ʻoe e ʻai i nā mea ʻaʻā e hana hou i nā hale kūʻai o ka ikehu i kou mauʻiʻo inā e hana nui ʻoe.

• ʻO ka poʻe e hoʻomaʻamaʻa a hoʻomaʻamaʻa paha ma mua o 90 mau minuke e ʻai a inu paha i nā mea ʻaʻā, me ka protein paha, 2 mau hola ma hope. E hoʻāʻo i kahi pā haʻuki, hui pū me ke ala, a i ʻole yogurt a me granola
• No nā hoʻolālā i emi iho ma mua o 60 mau minuke, ʻo ka wai ka pinepine o nā mea e pono ai.

PROTEIN

He mea nui ka protein no ka ulu ʻana o ka mākala a hoʻoponopono i nā kino o ke kino. Hiki ke hoʻohana ʻia ka protein i ke kino no ka ikehu, akā ma hope wale nō o ka pau ʻana o nā hale kūʻai carbohydrate.

Akā, he moemoeā nō ia kahi diet protein kiʻekiʻe e hāpai i ka ulu ʻana o nā mākala.

• Hoʻololi ka hoʻomaʻamaʻa ikaika a me ka hoʻoikaika kino i ka mākala.
• ʻO nā mea pāʻani, ʻo nā mea kūkulu kino, pono i kahi wahi protein keu e kākoʻo i ka ulu ʻana o nā mākala. Hiki i nā mea pāʻani ke hālāwai maʻalahi i kēia pono e hoʻonui ʻia e ka ʻai ʻana i nā calories āpau (ʻai i nā meaʻai hou).

ʻO ka hapa nui o nā ʻAmelika e ʻai nei a ʻelua mau manawa a ʻoi aku ka nui o ka protein e pono ai no ka ulu ʻana o nā mākala. Nui loa ka protein i ka papaʻai.

• E mālama ʻia e like me ka hoʻonui ʻana i ka momona o ke kino
• Hiki ke hoʻonui i ka manawa kūpono no ka make wai (ʻaʻole lawa nā wai i ke kino)
• Hiki ke alakaʻi i ka nalo ʻana o ka calcium
• Hiki ke kau i kahi ukana i hoʻohui ʻia ma nā puʻupaʻa

ʻO ka manawa pinepine, ʻo ka poʻe e kia nui ana i ka ʻai ʻana i nā protein keu ʻaʻole paha lākou e lawa pono i nā haʻalako, ʻo ia ke kumu nui o ka ikehu i ka wā hoʻoikaika kino.

ʻAʻole paipai ʻia nā mea hoʻopili ʻAmino a me ka ʻai ʻana i ka protein.

WAI A ME NA PUA LAU

ʻO ka wai ka mea nui, akā nānā ʻole ʻia, mea momona no nā mea haʻuki. Pono ka wai a me nā wai e mālama pono i ke kino a me ka mahana kūpono. Hiki i kou kino ke lilo i mau lita o ka hou i hoʻokahi hola o ka hoʻoikaika ikaika.

ʻO ka mimi maʻemaʻe kahi hōʻailona maikaʻi āu i hoʻopau hou ai. ʻO kekahi mau manaʻo no ka mālama ʻana i ka wai i loko o ke kino e komo pū:

• E ʻike pono ʻoe e inu i ka nui o nā wai me kēlā me kēia pāʻina, inā ʻoe e hoʻolālā.
• E inu ma kahi o 16 auneke (2 mau kīʻaha) a i ʻole 480 mau mililiter o ka wai i 2 mau hola ma mua o ka hoʻolālā. He mea nui e hoʻomaka i ka hoʻoikaika kino me ka lawa o ka wai i kou kino.
• E hoʻomau i ka huki wai i ka wā a ma hope o kou hoʻoikaika kino ʻana, ma kahi o 1/2 a 1 kīʻaha (120 a 240 mau mile) o ka wai i kēlā me kēia 15 a 20 mau minuke. ʻOi aku ka maikaʻi o ka wai no ka hola mua. Ke hoʻololi nei i kahi inu ikehu ma hope o ka hola mua e kōkua iā ʻoe e lawa i nā electrolytes.
• Inu ʻoiai ʻaʻole ʻoe e make wai hou.
• ʻOluʻolu ka ninini ʻana i ka wai ma luna o kou poʻo, akā ʻaʻole ia e komo i nā wai i kou kino.

Hāʻawi pinepine i nā keiki i ka wai i nā hana haʻuki. ʻAʻole lākou e pane i ka make wai a me ka poʻe mākua.

Pono nā ʻōpio a me nā mākua e pani i kekahi kaumaha o ke kino i nalowale i ka wā hoʻoikaika kino me ka like o ka nui o nā wai. No kēlā me kēia paona (450 gram) i nalo iā ʻoe i ka hoʻolāʻau ʻana, pono ʻoe e inu i 16 a 24 mau auneke (480 a 720 mililiter) a i ʻole 3 mau kīʻaha (720 milliliter) o ka wai i loko o 6 mau hola e hiki mai ana.

E kiʻi i nā kaupaona i makemake ʻia no nā pahuhopu hoʻokūkū

ʻO ka hoʻololi ʻana i kou kaumaha o ke kino e hoʻomaikaʻi ai i ka hana e pono e hana palekana ʻia, a i ʻole ia e hana i nā mea ʻoi aku ka maikaʻi ma mua o ka maikaʻi. Ke mālama haʻahaʻa nei i kou kaumaha o ke kino, e lilo ana ka wikiwiki i ke kaumaha, a i ʻole ke pale ʻana i ka loaʻa ʻana o ke kaupaona i kahi ala kūlohelohe i hiki ke loaʻa nā hopena olakino maikaʻi ʻole. He mea nui e hoʻonohonoho i nā pahuhopu kaumaha o ke kino kūpono.

ʻO nā ʻōpio ʻōpio e hoʻāʻo nei e lilo i ka kaumaha e pono ke hana me kahi dietitian i hoʻopaʻa inoa ʻia. ʻO ka hoʻāʻo ʻana me nā papaʻai ponoʻī i hiki iā ʻoe ke alakaʻi i nā ʻano ʻai maikaʻi ʻole me ka lawa ʻole a nui ʻole paha o kekahi mau mea momona.

E kamaʻilio me kahi ʻoihana mālama olakino e kūkākūkā i kahi papaʻai kūpono no kāu haʻuki, makahiki, moekolohe, a me ka nui o ke aʻo ʻana.

Hoʻoikaika - meaʻai kino; Hoʻomaʻamaʻa - wai Hoʻoikaika - hydration

ʻO Berning JR. Nānā haʻuki. I: Madden CC, Putukian M, McCarty EC, Young CC, eds. ʻO Netter's Sports Medicine. ʻElua ed. Piladelapia, PA: Elsevier; 2018: chap 5.

ʻO Buschmann JL, Buell J. Kaʻai pono haʻuki. I: Miller MD, Thompson SR. nā ʻaoʻao ʻO DeLee lāua ʻo Drez's Orthopedic Sports Medicine. 5th lā. Piladelapia, PA: Elsevier; 2020: chap 25.

ʻO Thomas DT, Erdman KA, Burke LM. ʻO ke kūlana o ka Academy of Nutrition and Dietetics, Dietitians o Kanada, a me ke Kulanui ʻAmelika o ka Lapaʻau Pāʻani: meaʻai a me nā hana pāʻani. ʻO J Acad Nutr Diet. 2016; 116 (3): 501-528. PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.