10 mau meaʻai maikaʻi loa e loaʻa ai ka nui o nā mākala

Anter

• 10 mau meaʻai e loaʻa ai ka nui o nā mākala
• ʻO ka ʻike kino no ka hypertrophy
• Pākuʻi e loaʻa ai ka nui o nā mākala

ʻO nā meaʻai e loaʻa ai ka nui o nā mākala i waiwai i nā protein e like me ka ʻiʻo, nā hua manu a me nā legume e like me nā pīni a me nā peanuts, no ka laʻana. Akā i ka hoʻohui ʻana i nā protein, pono pū ka kino i ka nui o ka ikehu a me nā momona maikaʻi, i loaʻa i nā meaʻai e like me salmon, tuna a me avocado.

Kōkua kēia mau meaʻai i ka hāʻawi ʻana i ka ikehu hou aku no ka hoʻomaʻamaʻa ʻana a me ka hāʻawi ʻana i nā protein no ka hoʻokumu ʻana i nā mākala, e kōkua ana e hoʻoulu i ka hypertrophy musopa.

10 mau meaʻai e loaʻa ai ka nui o nā mākala

ʻO nā meaʻai maikaʻi loa e loaʻa ai ka nui o nā mākala i hiki ʻole ke nalowale mai kahi papaʻai hypertrophy:

1. Moa: waiwai ia i ka protein a maʻalahi hoʻi e hoʻohana i nā meaʻai nui a me nā meaʻai māmā;
2. ʻIʻo: waiwai nā ʻiʻo āpau i ka protein a me ka hao, nā meaola e hoʻoulu ai i ka hypertrophy a hoʻonui i ka nui o ka oxygen i nā mākala;
3. Salemona: me ka hoʻohui i nā protein, waiwai ia i ka omega 3, kahi momona maikaʻi me ka hopena anti-inflammatory, kahi e kōkua ai i ka hoʻihoʻi ʻana i nā mākala;
4. Hua manu: i ka hoʻohui i kahi kumu waiwai nui o ka protein, loaʻa pū ka hao a me nā huaora B, e hoʻomaikaʻi ai i ka oxygenation o nā mākala a paipai i ko lākou ulu ʻana;
5. Keiki: ʻo nā ʻokiʻoki momona nui, e like me nā mines a me ka rennet, ʻoiai lākou e hoʻonui nui ai i nā calorie i ka papaʻai a kiʻekiʻe pū kekahi i ka protein;
6. Pihi: waiwai i nā protein B a me nā wikamina, i mea hoʻohui i nā antioxidant e makemake i ka hoʻōla i ka mākala ma hope o ka hana.
7. Iʻa tuna: waiwai i ka omega-3 a maʻalahi hoʻi e hoʻohana, he kumu ia o nā protein a me nā momona maikaʻi i hiki ke hoʻohana ʻia i nā meaʻai māmā a i ʻole ka hoʻomaʻamaʻa hope;
8. ʻApocado: ke kumu maikaʻi loa o nā calories a me nā momona maikaʻi, e hoʻonui ana i ka nui o ka ikehu a me nā antioxidant o kahi moe. Hiki ke hoʻohui ʻia i ka salakeke awakea a i ʻole nā ​​wikamina i ka mua a ma hope paha o ka hoʻolālā;
9. Waiu: waiwai i nā protein, calcium, phosphor a me ka magnesium, nā minelala nui e hoʻoulu ai i ka hoʻoneʻe ʻana o nā mākala a hoʻonui i ka hana hoʻomaʻamaʻa;
10. Bean: kumu waiwai nui o ka protein protein, ʻoi aku ka waiwai i ka wā e hoʻopau ʻia me ka laiki i nā meaʻai nui, no ka mea hāʻawi ia i kahi hui maikaʻi o nā amino acid no nā mākala.

ʻO ka mea kūpono i ka papaʻai e loaʻa ai ka nui o nā mākala ka loaʻa o nā kumu protein maikaʻi i nā meaʻai āpau, a he mea pono e hoʻopili i nā meaʻai e like me ka tī, nā hua manu, ka yogurt a me kaʻiʻo i nā meaʻai māmā. Hāʻawi kēia hoʻolālā i kahi nui maikaʻi o nā amino acid i nā mākala ma ka lā holoʻokoʻa, makemake i ka hypertrophy. E ʻike i kahi papa inoa piha ma: Nā meaʻai waiwai Protein.

E nānā i ka wikiō a ʻike pehea e loaʻa ai ka nui o nā mākala:

ʻO ka ʻike kino no ka hypertrophy

Hōʻike ka papa aʻe i ka nui o nā calorie, protein a me nā momona no 10 mau meaʻai i hōʻike ʻia no ka hypertrophy.

Maʻalahi e hoʻokomo i kēia mau meaʻai i kāu papaʻai i kēlā me kēia lā, a pono e hoʻopau pū ʻia me nā kumuwaiwai maikaʻi, e like me ka laiki, pasta palaoa holoʻokoʻa, nā huaʻai a me ka palaoa palaoa.

Pākuʻi e loaʻa ai ka nui o nā mākala

ʻO nā mea hoʻopihapiha i hoʻohana nui ʻia e loaʻa ai ka nui o nā mākala ʻo Whey Protein, i hana ʻia mai ka protein whey, a me Creatine, kahi hui pū waikawa amino e hana nei ma ke ʻano he mālama ikehu no ka mākala a hoʻoulu i kāna hypertrophy.

He mea nui e hoʻomanaʻo i kēia mau mea a me nā mea hoʻopili ʻē aʻe e pono e hoʻopau ʻia e like me ke alakaʻi a ka nutrististist, kahi e hōʻike ai i ka mea ʻoi loa a me ka nui e hoʻohana ai e like me nā ʻano a me ke ʻano o ka hoʻomaʻamaʻa ʻana o kēlā me kēia kanaka. E aʻo hou aʻe ma: Nā mea hoʻohui e loaʻa ai ka nui o nā mākala.