6 mau meaʻai māmā-protein e hoʻonui i ka nui o nā mākala

Anter

• Mea ʻai māmā mua o ka hoʻomaʻamaʻa
• 1. ʻO Yogurt me nā huaʻai a me nā ʻoka
• 2. ʻO ka waiū koko a me ka toast
• 3. ʻO ka palaoa maiʻa a me ka waiū pī
• Mea ʻai māmā hope-hana
• 1. Pākuʻu me ka tuna pate
• 2. E ʻai i ka ʻaina awakea a i ʻole pāʻina awakea
• 3. ʻO ka omelet protein
• Nā meaʻai waiwai protein

ʻO ka hana ʻana i nā meaʻai māmā i ka hoʻomaʻamaʻa mua a me ka waiwai i ka protein i ka post-workout e kōkua i ka hoʻoulu ʻana i ka hypertrophy a hoʻomaikaʻi i ka hoʻoponopono ʻana o nā olonā nāwaliwali, hoʻonui i kā lākou ulu. Pono e hoʻohana nui ʻia kēia hoʻolālā e ka poʻe makemake e loaʻa ke kaupaona a hoʻonui i ka nui o ka nui o nā mākala.

Ma ka ʻaoʻao ʻē aʻe, hiki i ka poʻe makemake e lilo i ka kaupaona ke hoʻohana i kēia hoʻolālā like, akā e ʻai ana i kahi meaʻai liʻiliʻi e kāohi ai i kā lākou lawe ʻana i ka calorie.

Mea ʻai māmā mua o ka hoʻomaʻamaʻa

I ka hoʻomaʻamaʻa mua, ʻo ka mea maikaʻi ka ʻai ʻana i ʻoi aku ka momona o ka momona a me ka protein a i ʻole nā ​​momona maikaʻi, e kōkua ai e mālama i ka ikehu i nā hana hoʻoikaika kino āpau.

1. ʻO Yogurt me nā huaʻai a me nā ʻoka

ʻO ka hui ʻana o ka yogurt me 1 huaʻai a me 1 a i ʻole 2 punetēpō o ka oats e hāʻawi i kahi nui o ka huʻopaʻa a me ka protein e mālama i ka ikehu ma mua o ka hoʻomaʻamaʻa. ʻO ka yogurt maoli, no ka laʻana, he 7 g protein i loko o kēlā me kēia anakahi, ka nui like i loaʻa i 1 hua manu.

No ka poʻe makemake e lilo i ka kaupaona, ʻo ke koho maikaʻi loa e lawe i ka yogurt maoli a hui pū paha me nā hua a me nā ʻoka, me ka ʻole o ka hoʻohui ʻana i nā mea āpau i ka ʻai like.

2. ʻO ka waiū koko a me ka toast

ʻO ka waiū Cocoa a me ka toast palaoa palaoa a pau loa kahi meaʻai māmā ma mua o ka hoʻomaʻamaʻa ʻana, no ka mea hāʻawi ia i nā protein mai ka waiū a me ka palaoa momona, nā mea e hoʻolako i kou mau mākala me ka ikaika ma loko o kāu hoʻolālā. Hoʻohui, waiwai ka koko i loko o nā antioxidant e kōkua me ka hoʻōla hou ʻana i nā mākala a pale i ka ʻehaʻeha mai ke kū ʻana, ʻoiai ma hope o ka hana nui.

I mea e lilo ai ke kaupaona, lawa ka waiū koko e hāʻawi i ka ikaika a me ka hoʻomaʻamaʻa ʻana i ka maka. ʻO kahi koho maikaʻi ʻē aʻe e ʻai i ka toast palaoa āpau me ka ricotta.

3. ʻO ka palaoa maiʻa a me ka waiū pī

Lawe i ka maiʻa, ka waiū a me ka pīni pīni pīpī kekahi koho koho mua e hāʻawi i ka ikehu. Nui ka momona o ka pī pīpī i nā protein, nā momona maikaʻi a me nā huaora B, kahi e hoʻonui ai i ka hana ikehu i ka wā o ke kino. I mea e ʻoi aku ai ka caloric, hiki iā ʻoe ke hoʻohui i ka ʻoka i ka huaola.

No ke kaupaona ʻana ke koho ʻoi loa ka hana ʻana i ka wikamina wale me ka waiū a me nā hua, ʻoiai e hōʻemi ana kēia i nā calorie me ka mālama mau ʻana i ka nui o ka ikehu no ke aʻo ʻana. E ʻike i nā pōmaikaʻi o ka waiūpī a pehea e hoʻohana ai.

Mea ʻai māmā hope-hana

I ka hoʻolālā ma hope, pono ka nui o nā protein, antioxidants a me nā caloriola nui e makemake ai i ka hoʻihoʻi wikiwiki ʻana o ka nui o nā mākala a hoʻoulu i ka hypertrophy.

1. Pākuʻu me ka tuna pate

Pono e hana i ka tuna pate e ka hoʻohuihui ʻana i ke tuna me ka curd a i ʻole ka yogurt maoli, i hiki ke kinaki ʻia me ka pinch o ka paʻakai, oregano a me kahi kulu o ka ʻaila ʻoliva. Nui ka momona o ka Tuna i ka protein a me ka omega-3, kahi momona i loaʻa ka hana anti-inflammatory a kōkua i ka hōʻemi ʻana i ka ʻeha o nā mākala.

Pono ʻoe e hoʻohana i ka palaoa a pau, a hiki iā ʻoe ke hele pū me kēia pāʻina me ke kīʻaha o ka wai momona hua ʻole. No ka lilo ʻana o ke kaupaona, he koho maikaʻi ka sanwī, akā pono ka mea e hōʻalo i ka inu ʻana i ka wai momona.

2. E ʻai i ka ʻaina awakea a i ʻole pāʻina awakea

ʻO ka ʻaina awakea a i ʻole ka ʻaina awakea he meaʻai post-workout maikaʻi loa no ka mea ua piha a nui ka protein. Ke hoʻohui nei i ka laiki a me nā pī, no ka laʻana, me ka hoʻohui ʻana i nā haʻalako, lawe pū kēia hui pū i nā amino acid a me nā protein e hoʻōla hou i ka nui o nā mākala.

Eia hou, i loko o kēia mau papa ʻaina he mea maʻamau ke kau i ka nui o ka ʻiʻo, ka moa a iʻa paha, nā meaʻai i waiwai i ka protein. I mea e hoʻopau ai, pono ʻoe e hoʻohui i nā mea kanu a me kahi aila ʻoliva ma luna o ka salakeke, kahi e lawe mai ai i nā momona maikaʻi a me nā antioxidant.

ʻO ka poʻe e makemake e lilo i ka kaupaona hiki ke hoʻohana i ka salakeke a me kaʻiʻo, no ka laʻana, a i ʻole ka ʻulu mea kanu me ka moa a hana i ka pasta zucchini. E ʻike i nā mea pani 4 no ka laiki a me ka pasta.

3. ʻO ka omelet protein

ʻO ka hana ʻana i kahi omelet kekahi koho maikaʻi loa no ka post-workout, no ka mea wikiwiki, piha i nā protein a hāʻawi iā ʻoe i ka māʻona nui. ʻO kahi ala maikaʻi e hoʻohana i nā hua 2 no ka palaoa, i hiki ke loaʻa he 1 a 2 paha mau punetune o ka ʻai e hāʻawi i ka ikehu hou aku, a hoʻopiha me ka moa i wili ʻia, ka pipi o ka ʻāina a i ʻole ka waiū grated a me nā mea kanu, no ka laʻana. E hele pū, hiki iā ʻoe ke kope me ka waiū a i ʻole ke kīʻaha o ka wai huaʻai kūlohelohe, me ka ʻole o ka momona.

No ka lilo ʻana o ke kaupaona, he koho maikaʻi loa ka mea kanu a me ka waiū omelette, me ke kope ʻeleʻele a i ʻole tī tī ʻole.

Nā meaʻai waiwai protein

E ʻike i loko o kēia wikiō i nā laʻana hou aʻe o nā meaʻai waiwai protein a pehea e hui ai i ka raiki me nā lau a me nā ʻanoʻano e hana i kahi kumu waiwai maikaʻi loa o ka protein.