ʻO nā meaʻai maikaʻi loa e ʻai ai ma mua a ma hope o kāu hana

Anter

• Ka mea nui o ka ʻai ʻana ma mua o kāu hana
• He aha e ʻai ai ma mua o ka hana
• Ka mea nui o ka ʻai ʻana ma hope o kāu hana
• He aha e ʻai ai ma hope o kahi hana
• Nānā no

Ke hiki mai i ke olakino, aia kekahi mau nīnau āpau a nā poʻe loea e lohe nei i kēlā me kēia lā: Pehea e loaʻa ai iaʻu ka mea nui mai kaʻu mau hana? Pehea e hiki ai iaʻu ke lilo i ke kaupaona me ka wikiwiki, puhi i ka nui o nā calorie, a ʻike i ka ikaika e lawa ai ka mana ma o kēlā me kēia kau hoʻomaʻamaʻa? ʻOiai aia kekahi mau mea ʻē aʻe e pili ana i kou kūlana kūʻokoʻa, aia hoʻokahi pane maʻalahi e pili ana i kēia mau nīnau āpau: E ʻai! ʻOi aku ka nui, e ʻai i nā meaʻai kūpono i ka manawa kūpono. Ma lalo, nā mea āpau āu e ʻike ai e pili ana i ka mea e ʻai ai ma mua a ma hope o kahi hoʻolālā.

E like me nā wahine he nui, ua noʻonoʻo wau ʻo ke ala ʻoi loa e lilo ai ka kaumaha ke hana ikaika a kali a hiki i ka manawa pāʻina e ʻai ai. ʻIke wau i kēia manawa ʻo ke kī i ka loaʻa ʻana a me ka mālama ʻana i kahi kino kīkēkē kahi hui o ka hoʻoikaika mau a me ka ʻai ʻana i nā meaʻai kūpono i nā manawa kūpono. (E heluhelu: ʻAʻole e pōloli iaʻu iho.)

E hoʻomau i ka heluhelu ʻana no nā ʻōlelo aʻoaʻo pro e pili ana i ka mea e ʻai ai ma mua a me nā mea e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana e puhi i ka nui o nā calorie, e hoʻomau i ka ikaika, e kūkulu i nā mākala wīwī, e lilo ka paona, a e wikiwiki i ka hoʻōla.

Ka mea nui o ka ʻai ʻana ma mua o kāu hana

Inā ʻoe e ʻai a ʻaʻole ʻai ma mua o ka hoʻoikaika kino, hōʻike ka noiʻi ʻana i ke kino e puhi i ka nui o ka momona. Eia nō naʻe, hiki iā ʻoe ke kumu poho ʻiʻo inā hana mau ʻoe ma kahi ʻōpū nele. (Related: Nā mea a pau e pono ai ʻoe e ʻike e pili ana i ka puhi ʻana i ka momona a me ke kūkulu ʻana i ka ʻiʻo)

Eia ke kumu: Ke pōloli ʻoe, hele kou kino i ke ʻano ola a huki i ka protein mai nā mākala ma kahi o kāu mau puʻupaʻa a me ke ake, kahi e nānā ai ke kino i ka protein. Ke hiki kēia, lilo ʻoe i ka nui o nā mākala, kahi e hiki ai ke hoʻolohi i kāu metabolism a paʻakikī iā ʻoe e lilo i ka paona. Hoʻohui, inā hoʻoikaika ʻoe i ka ʻōpū nele, ʻaʻole ʻoe e hāʻawi iā ʻoe iho i ka wahie e pono ai i ka mana ma o ka hālāwai hoʻomaʻamaʻa ikaika. (E ʻai i kekahi o kēia mau ʻai ma mua o kāu hoʻomaʻamaʻa hou aʻe a hoʻohuli i kou kino i mīkini puhi momona!)

He aha e ʻai ai ma mua o ka hana

ʻO ka nahu o ka hoʻomaʻamaʻa mua maikaʻi loa kahi ʻano o ka carbohydrate paʻakikī a me kahi protein. ʻO ke kī ke loaʻa i kahi ʻeke kāwili ʻia o nā carbs paʻakikī a maʻalahi hoʻi i lohi a kūmau hoʻi ka hoʻokuʻu ʻana o ka ikehu i kāu hana.

Eia kekahi o nā meaʻai a me nā meaʻai maikaʻi ma mua o ka hoʻomaʻamaʻa e hoʻomau i ka ikaika i kāu kau ʻana.

• Laiki brown (1/2 cup) me nā pīni ʻeleʻele (1/2 kīʻaha)
• ʻO kaʻualaʻuala liʻiliʻi me ka broccoli paʻakai a paʻakai liʻiliʻi paha i ka ʻaila ʻoliva (1 kīʻaha)
• ʻO ka maiʻa me ka pata ʻalemona (2 punetēpē)
• ʻO Apple me ka pata ʻalemona (2 punetēpē)
• Nā pahū hua nunui (10) me hummus (3 punetēpu)
• ʻO Oatmeal (1/2 kīʻaha) me nā hua (1 kīʻaha), ʻono ʻia me stevia a i ʻole agave
• Apple a me nā walnuts (1/4 kīʻaha)
• ʻO ka toast-palaoa holoʻokoʻa (1 ʻāpana) me kahi maiʻa i kālai ʻia a me ke kīkē o ke kinamona
• ʻO ka yogurt Greek (6 auneke) me ke ala hele (1/4 kīʻaha)

Ka mea nui o ka ʻai ʻana ma hope o kāu hana

I ka wā hoʻoikaika kino, paʻi kou kino i ka glycogen (ka wahie i mālama ʻia i loko o kou ʻiʻo) no ka ikehu. Ma hope o kou hoʻopiʻi ʻana i kēlā hope hope, hoʻopau ʻia kou mau mākala i kā lākou hale kūʻai glycogen a haki. No ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana, e ʻai a inu paha i kahi mea e hui pū ai i ka protein a me ka carbohydrates 30 mau minuke i hoʻokahi hola ma hope o kāu hoʻomaʻamaʻa hoʻopiha hou ʻana i nā hale kūʻai ikehu, kūkulu a hoʻoponopono i kou mau ʻiʻo i wāwahi ʻia, a kōkua i ka hoʻomau ʻana i ka ikaika o ka metabolism. A ʻike i kēia: Inā ʻoe e ʻimi nei i nā manaʻo i ka mea e ʻai ai ma hope o kahi hoʻomaʻamaʻa e hoʻemi i ka paona, like ka pane. Nānā ʻole i kāu pahuhopu, pono i kou kino i kēia mau macronutrients e hoʻopiha hou, a i ʻole, e kau ʻia ia hou aku ʻo nā calorie no ka mea aia ia i kēlā ʻano ola i ʻōlelo ʻia ma luna.

Ke hoʻomaka koke ʻoe i ka wahie, ʻo ka maikaʻi loa o kāu. Hōʻike ka noiʻi e emi ana ka hiki o kou kino e hoʻopiha i nā hale kūʻai ʻiʻo i ka 50 pakeneka inā e kali ʻoe e ʻai i ʻelua hola ma hope o kāu hoʻomaʻamaʻa ʻana i hoʻohālikelike ʻia me ka ʻai koke. E hoʻāʻo e hoʻolālā i mua a lawe i kāu inu hoʻōla i ka hale hoʻoikaika kino, a i ʻole ʻūlū i kahi waiūpī a me ka ʻalekini jelly e ʻai ke pau ʻoe. (ʻAʻole ʻo Jelly wale nō ke ala e leʻaleʻa ai iā PB. Whip i kahi o kēia mau papaʻaila pīpī olakino olakino no kāu meaʻai māmā a meaʻai paha.)

He aha e ʻai ai ma hope o kahi hana

Wahi a ka Nūpepa o ka International Society of Sports Nutrition, ʻo nā meaʻai maikaʻi loa e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana he protein a me kahi haʻahaʻa liʻiliʻi - a makemake ʻoe e kiʻi koke i kēlā mau meaʻai.

No ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa, hoʻāʻo i kēia mau manaʻo wikiwiki i hope o ka papa hana e wikiwiki i ka hoʻōla hou, hoʻonui i nā pono hoʻoikaika kino, a kōkua i ka mālama ʻana i nā mākala wīwī:

• Hoʻolāʻau protein i hana ʻia me ka hapa maiʻa, hoʻokahi scoop o ka protein pauka, ka waiū almond, a me nā ʻano hemp (ke kumu protein maikaʻi)
• ʻO ka salakeke me ka moa moa (1/2 kīʻaha), ka ʻaila ʻoliva māmā, a me ka vīneka
• ʻO nā lau ʻai i hoʻomoʻa ʻia a i ʻole ka mahu (1 kīʻaha) me ka tofu non-GMO (1/2 kīʻaha)
• ʻO ka ipu Quinoa (1 kīʻaha) me nā blackberry (1 kīʻaha) a me nā pecan (1/4 kīʻaha)
• ʻO ka palaoa palaoa holoʻokoʻa (2 ʻāpana) me ka waiūnū pī (2 punetēpu) a me ka nectar agave
• ʻO Burrito me nā pī (1/2 kīʻaha), laiki palaunu (1/2 kīʻaha), guacamole (2 punetēpu), a me ka salsa
• ʻO ka moa moa (4 auneke) me nā mea kanu i hoʻomoʻi ʻia a i hoʻomoʻa ʻia (1 kīʻaha)
• Omelet (2 mau hua) i hoʻopiha ʻia me nā mea kanu i kālua ʻia (1/2 kīʻaha) a me ka avocado (1/4 o nā hua, ʻoki ʻia)
• Salmon i kālua ʻia (4 auneke) me kahi ʻuala i hoʻomoʻa ʻia (5 auneke)
• ʻO ka palaoa palaoa holoʻokoʻa (2 ʻāpana) me ka tuna (3 auneke) i hui ʻia me ka hummus (2 punetēpē), nā lau spinach (1/2 kīʻaha)
• ʻO ka waiū kokoleka (1 kīʻaha)

Nānā no