He aha ka mea e ʻai ai ke hana ʻana i ka pō?

Anter

• He aha e ʻai ai ma mua o ka hiamoe
• He aha ka mea e ʻai ai ma mua o ka hoʻomaka ʻana o ka hana
• He aha e ʻai ai ʻoiai e hana ana
• ʻO nā ʻōlelo aʻoaʻo hānai ʻē aʻe

Hoʻonui ka hana i nā loli i nā manawa o ka hoʻomohala ʻana i nā pilikia e like me ka momona, ka maʻi kō, ka maʻi maʻi maʻi, nā pilikia digestive a me ke kaumaha no ka mea hiki i nā hola kūpono ʻole ke hōʻemi i ka hana pono ʻana o nā hormones.

Pono nā mea e hana ana i nā loli e ʻai i 5 a i ʻole 6 mauʻai i kēlā lā i kēia lā, me ka heʻe ʻole ʻana i kekahi pāʻina, a pono e hoʻomaʻa i nā hola hana a ka mea nona. Eia hou, pono e hōʻalo i ka caffeine nui ma mua o 3 mau hola ma mua o ka hiamoe ʻana no ka hōʻino ʻole i ka hiamoe, me ka ʻai ʻana i nā meaʻai māmā i hiki i ke kino ke hiamoe a hoʻomaha maikaʻi.

E aʻo pehea e hoʻomaikaʻi ai i ka hiamoe o ka poʻe e hana ana i nā loli.

He aha e ʻai ai ma mua o ka hiamoe

Ke hana ke kanaka i ka pō holoʻokoʻa, ma mua o ka hiamoe he mea nui ka loaʻa ʻana o ka ʻaina kakahiaka māmā akā momona hoʻi i ʻole e hana nui ka ʻōpū a hiki i ke kino ke hoʻomaha maikaʻi.

ʻO ke kūpono, pono e ʻai ʻia kēia pāʻina ma kahi o 1 mau hola ma mua o ka hiamoe, hoʻohaʻahaʻa i ka momona, i loaʻa ka protein a me ka haʻahaʻa o nā calorie, me 200 mau calories. ʻO kekahi mau laʻana:

• ʻO ka yogurt skimmed me ka berena wholemeal me ka waiū keʻokeʻo momona momona;
• ʻO ka waiū skimmed me ka Maria biscuit a me kahi huaʻai;
• 2 mau hua i hoʻolapalapa ʻia a i ʻūlū ʻia paha me ka palaoa wholemeal;
• ʻO ka palaoa hua me 2 toast holoʻokoʻa me 1 puna puna nui o ka waiūpaka a i ʻole ka wai pīnī.

Pono nā poʻe hana e hiamoe i ka lā e koho i kahi wahi mālie a maopopo ʻole i hiki i ke kino ke hāʻule i kahi hiamoe nui. He mea nui nō hoʻi e hōʻalo i ka inu kofe i 3 mau hola ma mua o ka hiamoe, i ʻole ai e hoʻoulu ka caffeine i ka hiamoe.

He aha ka mea e ʻai ai ma mua o ka hoʻomaka ʻana o ka hana

Ma mua o ka hoʻomaka ʻana o ka hana, pono ʻoe e ʻai i ka ʻai piha, kahi e hāʻawi ai i ka ikehu a me nā meaʻai no ka lā hana. I kēlā manawa, hiki iā ʻoe ke inu pū i nā mea inu caffeine, e like me ka kope, e mālama ai i kou kino. ʻO nā laʻana o nā papa hana mua e like me ka papa kuhikuhi:

• ʻAina kakahiaka: 1 kīʻaha waiū me ke kope kope ʻole ʻia + 1 sanuika palaoa piha me ka hua moa i hoʻolapalapa ʻia a me kahi ʻāpana o ka tī + 1 maiʻa;
• ʻAina awakea: 1 lawelawe ʻana i ka sup + 120 g o ka steak i hoʻomoʻa ʻia + 3 punetēpō o ka laiki ʻeleʻele + 3 punetēpu o nā pī + + 2 mau kīʻaha o ka salakeke maka a i ʻole 1 kīʻaha o nā mea ʻai i kuke ʻia + 1 mau huaʻai momona
• ʻAina ahiahi: 130 g iʻa i hoʻomoʻa ʻia + ʻuala i hoʻolapalapa ʻia + salakeki i kāwili ʻia me nā mea kanu a me nā moa + me 1 mau huaʻai momona

Ma mua o ka hoʻomaka ʻana o ka hana, hiki iā ʻoe ke kope i ka pau ʻana o ka pāʻina a i ʻole i nā hola mua o ka hana. ʻO ka poʻe i hōʻea i ka home i ke kakahiaka nui, hiki ke koho e ʻai i ka ʻaina awakea ma ka hana a i ʻole e loaʻa nā mea ʻai ʻelua i ke kakahiaka a ʻaina awakea ke hoʻi mai lākou i ka hale, he mea nui ʻaʻole e hoʻolilo i nā hola he 4 me ka ʻai ʻole i kekahi mea.

He aha e ʻai ai ʻoiai e hana ana

Ma waho aʻe o ka papa ʻaina nui, pono ke kanaka e hana ma kahi o 1 a 2 mau meaʻai māmā i ka wā o ka hana, ke kaukaʻi ʻia i ka loli a lākou e hana nei, a pono e hoʻopili i nā meaʻai e like me:

• 1 kīʻaha o ka yogurt maʻamau + berena wholemeal me ka waiūpaka, hummus, guacamole a i ʻole ka wai pīnī;
• 1 kīʻaha o ka salakeke hua hua flaxseed;
• 1 lawelawe ʻana o ka protein, e like me ka moa a me ka pipi, ka waiū momona momona, nā hua manu a i ʻole ke tuna, a me kahi salakeke mea ʻai maka a i kuke ʻia paha;
• 1 kīʻaha kope me ka waiū skim + 4 toast holoʻokoʻa;
• 1 kīʻaha gelatin;
• 1 mau lima o nā hua maloʻo;
• 1 lawelawe ʻana i ka hua;
• 1 a i ʻole 2 mau pancakes waena (i hoʻomākaukau ʻia me ka maiʻa, hua manu, ʻoka a me ke kinamona) me ka waiūpaʻa a i ʻole 1 ʻāpana o ka tī keʻokeʻo.

Pono nā limahana Shift e hoʻoikaika i nā manawa maʻamau no ka ʻai ʻana, hiamoe ʻana a ala ala hoʻi. ʻO ka mālama ʻana i kahi papa hana e hana pono ai ke kino, e ʻoluʻolu pono i nā meaola i lawe ʻia a mālama i ke kaupaona. E ʻike i nā ʻōlelo aʻoaʻo e pili ana i ka kaohi ʻana i ka makemake e ʻai i ka wanaʻao.

Eia kekahi mau koho meaʻai māmā maikaʻi e ʻai ai i ka pō:

ʻO nā ʻōlelo aʻoaʻo hānai ʻē aʻe

ʻO nā ʻōlelo aʻoaʻo ʻē aʻe a koʻikoʻi no nā limahana o ka pō a i ʻole nā ​​limahana hoʻohuli.

• E lawe i kahi pahu ʻaina awakea me ka meaʻai a me kahi pāʻina home, e kōkua kēia i ke koho ʻana i nā koho olakino, ʻoiai ʻoiai ʻo ka lawelawe ʻana i ka meaʻai a i ʻole ka meaʻai māmā e kau palena ʻia i ka hoʻololi ʻana o ka pō, aia ka liʻiliʻi o ka koho ʻana no nā koho kūpono ʻole;
• E hoʻāʻo e koho i nā ʻāpana kūpono, no ka mea he hoihoi paha ka hoʻopau ʻana i nā ʻāpana liʻiliʻi, ma kahi o kahi pāʻina piha i ka hoʻololi ʻana o ka pō. E kōkua kēia i mea e pale ai i ka loaʻa ʻana o ke kaumaha a pale i ka hiamoe;
• Mālama i ka inu wai maʻamau e noho hydrated i ka wā o ka hana;
• Pale i ka ʻai ʻana i nā mea inu momona aiʻole nā ​​mea inu momona, a me nā mea momona a me nā meaʻai i kiʻekiʻe i ka momona, no ka mea hiki iā lākou ke hoʻonāukiuki i ke kanaka a makemake i ka loaʻa ʻana o ke kaumaha;
• I ka hihia o ka paʻakikī i ka loaʻa ʻana o kahi pāʻina i ka manawa o ka loli hana, koi ʻia e lawe i nā meaʻai maʻalahi a maʻalahi hoʻi hiki iā ʻoe ke loaʻa i kou lima, i hiki ai iā ʻoe ke pale i ka ʻai ʻana i ka ʻai. No laila, ʻoluʻolu paha ka loaʻa ʻana o nā hua maloʻo, ka ʻāpala, a i ʻole ka ʻeke o nā pahū wai e like me nā kalima kalima i loko o kāu ʻeke.

Ma waho aʻe o ka meaʻai, he mea nui nō hoʻi e hoʻomaʻamaʻa i ka hana kino ma ka liʻiliʻi he 3 mau manawa i ka pule, no ka mea e kōkua kēia i ka mālama ʻana i ke kaupaona kūpono a pale i ka maʻi.

Inā kānalua, ʻo ka mea pono e ʻimi i ke alakaʻi a kahi mea lapaʻau e hoʻomākaukau ai i kahi papa hana kino i hoʻopili ʻia i kāu mau pono, e noʻonoʻo ana i nā hola hana, nā ʻano ʻai a me nā palena ʻē aʻe i mea nui e loaʻa kahi papaʻai olakino a kaulike.