Pehea e ukali ai i kahi papa hana ʻoki no ka lilo kaumaha

Anter

• He aha ka papaʻai oki?
• Pehea e hana ai i kahi papaʻai ʻoki
• E helu i kāu loaʻa ʻana o ka calorie
• E hoʻoholo i kāu ʻai protein
• E hoʻoholo i kāu lawe momona
• Hoʻoholo i kāu ʻai carb
• He mea nui ka manawa ʻai?
• Hoʻopunipuni i nā meaʻai a me nā lā refeed
• Kōkua kōkua no ka papaʻai ana
• Ke laina lalo

ʻO keʻoki kahi hana hoʻoikaika hana e hoʻonui nui ʻia.

ʻO kahi manawa momona-lilo i hoʻohana ʻia e nā bodybuilders a me nā mea makemake i ka hoʻoikaika kino e like me ka hiki ke hiki.

Hoʻomaka maʻamau i kekahi mau mahina ma mua o ka papa hana hoʻomaʻamaʻa nui, pili ia i ka papaʻai hoʻemi kaumaha i manaʻo ʻia e mālama i ka nui o nā mākala i hiki.

Hōʻike kēia ʻatikala pehea e ukali ai i ka papa ʻoki no ka pohō kaumaha.

He aha ka papaʻai oki?

Hoʻohana maʻamau ʻia kahi papa ʻaina e nā bodybuilders a me nā poʻe hoihoi i ke kino e ʻoki i ka momona o ke kino ʻoiai e mālama ana i ka nui o nā mākala.

ʻO nā ʻokoʻa kī nui me nā papaʻai hoʻohaʻahaʻa kaumaha e hāʻawi ʻia i kahi papa hana ʻokiʻoki i kēlā me kēia kanaka, ʻoi aku ke kiʻekiʻe i ka protein a me nā carbs, a pono pū me ka hāpai hāpai.

He mea nui ka hāpai ʻana i nā kaupaona no ka mea hoʻonui ia i ka ulu ʻana o nā mākala, kōkua i ka hakakā ʻana i ka nalo ʻana o nā mākala ke hoʻomaka ʻoe e ʻokiʻoki i nā calorie (,,).

Kūpono kahi papaʻai ʻoki ʻana i 2 mau mahina, kaukaʻi ʻia i kou wīwī ma mua o ka make ʻana, a kuhikuhi ʻia i ka manawa ma nā hoʻokūkū hoʻoikaika kino, nā hanana haʻuki, a i ʻole nā ​​manawa like me nā lā nui ().

Hoʻopaʻa kahi papaʻai ʻoki e hoʻolilo iā ʻoe i wīwī i ka hiki ke mālama ʻia i ka nui o nā mākala. Hana maʻamau ia no 2-4 mau mahina e alakaʻi nei i kahi hoʻokūkū hoʻoikaika kino a i ʻole hanana ʻē aʻe.

Pehea e hana ai i kahi papaʻai ʻoki

Hoʻonohonoho ʻia kahi papa hana ʻoki i kēlā me kēia kanaka a koi iā ʻoe e hoʻoholo i kāu pono olakino.

E helu i kāu loaʻa ʻana o ka calorie

Loaʻa ka nalo momona ke ʻai mau ʻoe i nā calorie liʻiliʻi ma mua o kou puhi ʻana.

ʻO ka helu o nā calorie e pono ai ʻoe e ʻai i kēlā me kēia lā e lilo ke kaupaona ma muli o kou kaupaona, ke kiʻekiʻe, ka nohona, ke kāne, a me nā pae hoʻoikaika kino.

Ma ka laulā, pono i kahi wahine maʻamau ma kahi o 2,000 mau calorie i kēlā lā i kēia lā e mālama i kona kaupaona akā 1,500 nā calorie e lilo i ka 1 paona (0.45 kg) o ka momona o kēlā me kēia pule, akā ʻo kahi kāne maʻamau e pono ana ma kahi o 2,500 mau calorie e mālama i kona kaupaona a i ʻole 2000 mau calorie e lilo ana ka huina like ().

ʻO ka lohi, a me ke ana o ka pohō kaumaha - e like me 1 paona (0.45 kg) a i ʻole 0.5-1% o kou kaumaha o ke kino i kēlā me kēia pule - ʻoi aku ka maikaʻi no kaʻai ʻoki ().

ʻOiai ʻo ka nui o ka calorie deficit ke kōkua iā ʻoe e lilo i ke kaupaona me ka wikiwiki, ua hōʻike ʻia ka noiʻi e hoʻonui ana i kou makaʻu i ka lilo ʻana o nā mākala, ʻaʻole kūpono ia no kēia papaʻai (,).

E hoʻoholo i kāu ʻai protein

ʻO ka mālama ʻana i ka pono o ka protein i mea nui i ka papaʻai ʻana.

Ua ʻike nā noiʻi he nui i ka lawe ʻana o ka protein kiʻekiʻe i hiki ke kōkua i ka lilo ʻana o ka momona ma ka hoʻonui ʻana i kāu metabolism, hoʻoliʻiliʻi i kou makemake, a me ka mālama ʻana i ka nui o nā mākala ((,).

Inā ʻoe i ka papa ʻoki, pono ʻoe e ʻai i nā protein ʻē aʻe ma mua inā e hoʻāʻo wale ʻoe e mālama i ke kaupaona a kūkulu paha i ka nui o nā mākala. ʻO ia no ka mea e hōʻemi ana ʻoe i nā calories akā hoʻomaʻamaʻa pinepine, kahi e hoʻonui ai i kāu pono protein ().

Hōʻike ka hapa nui o nā noiʻi he 0.7-0.9 mau huna o ka protein i ka paona o ke kaumaha o ke kino (1.6-2.0 gram i kēlā me kēia kg) e lawa ai no ka mālama ʻana i ka nui o nā mākala ma ka papa ʻoki (,).

ʻO kahi laʻana, pono i kahi kanaka 155-paona (70-kg) ke ʻai i ka 110-140 mau kenika o ka protein i kēlā me kēia lā.

E hoʻoholo i kāu lawe momona

He kī nui ka momona i ka hana ʻana i ka hormone, a he mea nui ia no ka papaʻai ʻana ().

ʻOiai he mea maʻamau ka hōʻemi ʻana i ka lawe momona ma ka papaʻai kalai, ʻaʻole lawa ka ʻai ʻana i hiki ke hoʻopili i ka hana ʻana o nā hormoni e like me testosterone a me IGF-1, i kōkua e mālama i ka nui o nā mākala.

ʻO kahi laʻana, hōʻike nā noiʻi e hōʻemi ana i ka lawe momona mai 40% a 20% o ka nui o nā calorie e hoʻohaʻahaʻa i nā pae testosterone e kahi haʻahaʻa akā koʻikoʻi (,).

Eia nō naʻe, hōʻike kekahi mau hōʻike i ka hāʻule ʻole o nā pae testosterone ʻaʻole ia e alakaʻi mau i ka nalo ʻana o nā mākala - ʻoiai ke ʻai ʻoe i ka lawa pono o ka protein a me nā carbs (,).

Hōʻike ka poʻe loea, ma kēia papaʻai, 15-30% o kāu mau calorie e hele mai mai ka momona ().

Loaʻa i hoʻokahi gram o ka momona ka 9 calories, no laila ʻo kēlā me kēia me ka regime 2000-calorie e ʻai i ka 33-67 mau momona o ka momona o kēlā me kēia lā ma kahi papa ʻoki.

Inā ʻoe e hana i ka hoʻoikaika kino ikaika, ʻoi aku paha ka maikaʻi o ka hopena o ka pae momona no ka mea e ʻae ia no ka lawe ʻana i nā ʻoi kiʻekiʻe.

Hoʻoholo i kāu ʻai carb

He kuleana nui ʻo Carbs i ka mālama ʻana i ka nui o nā mākala ʻoiai e ʻoki ana i ka papaʻai.

Ma muli o ka makemake o kou kino e hoʻohana i nā carbs no ka ikehu ma kahi o ka protein, ʻo ka ʻai ʻana i kahi helu kūpono o nā kaloka e hakakā paha i ka nalo ʻana o nā mākala ().

Hoʻohui ʻia, hiki i nā carbs ke kōkua i ka hana ʻana i kāu hana i ka wā o ka hoʻoikaika ʻana ().

Ma ka papaʻai ʻoki, pono nā carbbs e waiho i nā koina i koe ma hope o kou unuhi ʻana i ka protein a me ka momona.

Hāʻawi nā protein a me nā carbs i nā 4 calories i ka gram, ʻoiai ka momona e 9 i ka gram. Ma hope o ka unuhi ʻana i kāu protein a me nā pono momona mai kāu huina nui o ka lawe ʻana i ka calorie, e puʻunaue i ka helu i koe e 4, kahi e haʻi ai iā ʻoe i ka nui o nā carbs hiki iā ʻoe ke ʻai i kēlā me kēia lā.

ʻO kahi laʻana, hiki i kahi kanaka 155-paona (70-kg) ma ka papa ʻoki he 2000-calorie ke ʻai i ka 110 gram o ka protein a me ka 60 gram o ka momona. ʻO nā koena 1,020 i koe (255 gram) hiki ke lawe ʻia e carbs.

E hoʻolālā i kahi papaʻai ʻoki, pono ʻoe e helu i kāu calorie, protein, momona, a me nā pono karbob e pili ana i kāu kaupaona a me nā ʻano nohona.

He mea nui ka manawa ʻai?

ʻO ka manawaʻai kahi papa hana i hoʻohana ʻia no ka ulu ʻana o nā mākala, ka pohō momona, a me ka hana ʻana.

ʻOiai paha e pōmaikaʻi i nā mea hoʻokūkū hoʻokūkū, ʻaʻole ia he mea nui no ka pohō momona ().

ʻO kahi laʻana, ʻike nui nā noiʻi e hiki i nā mea pāʻani hoʻomanawanui ke hoʻonui i ko lākou ola hou ʻana ma ke kau ʻana i kā lākou papa ʻaina a me ka loaʻa ʻana o ka momona a puni ka hoʻoikaika kino (, 16,).

ʻO kēlā, ʻaʻole pono kēia no ka papaʻai ʻoki.

Akā, pono ʻoe e nānā i ka ʻai ʻana i nā meaʻai āpau a loaʻa ka lawa ʻana o nā calorie, protein, carbs, a me ka momona a puni ka lā.

Inā pōloli pinepine ʻoe, hiki i kahi ʻaina kakahiaka nui-kalori ke hoʻomau i kou māʻona ma hope o ka lā (,, 20).

ʻAʻole pono ka manawa ʻana i kāu papaʻai i ka papaʻai o ka ʻoki ʻana akā kōkua paha i nā mea pāʻani kūpaʻa me kā lākou hoʻomaʻamaʻa.

Hoʻopunipuni i nā meaʻai a me nā lā refeed

Hoʻohui pinepine ʻia nā lā ʻai hoʻopunipuni a me / a i ʻole nā ​​lā refeed i nā papaʻai ʻoki.

ʻO ka ʻai ʻana i ka ʻai he indulgences i kekahi manawa e hōʻoluʻolu i ke koʻikoʻi o ka papaʻai i hāʻawi ʻia, ʻoiai ʻo nā lā refeed e hoʻonui ai i kāu lawe ʻana i hoʻokahi manawa hoʻokahi a ʻelua paha i kēlā me kēia pule.

ʻOi aku ka nui o nā pono o ka loaʻa ʻana o ka carb kiʻekiʻe, e like me ka hoʻihoʻi ʻana i nā hale kūʻai glucose o kou kino, hoʻomaikaʻi i ka hana hoʻoikaika kino, a me ke kaulike ʻana i kekahi mau hormones (,).

ʻO kahi laʻana, hōʻike nā noiʻi e hiki i kahi lā kiʻekiʻe-carb ke hoʻonui i nā kiʻekiʻe o ka leptin hormone piha a hāpai iki i kāu metabolism (,,).

ʻOiai loaʻa paha iā ʻoe ke kaupaona ma hope o kaʻai hoʻopunipuni a i ʻole ka lā refeed, ʻo kēia ke kaumaha o ka wai i nalowale maʻamau i nā lā e hiki mai ana ().

Eia nō naʻe, maʻalahi ka ʻai nui i kēia mau lā a sabotage i kāu mau hana hoʻēmi kino. Eia kekahi, hoʻoliʻiliʻi paha kēia mau hana maʻamau i nā ʻano maikaʻi ʻole, keu hoʻi inā maʻalahi ʻoe i ka ʻai naʻau (,,).

No laila, ʻaʻole koi ʻia nā meaʻai hoʻopunipuni a me nā lā refeed a pono e hoʻolālā pono ʻia.

ʻO ka hoʻopunipuni ʻana i nā meaʻai a me nā lā refeed e hoʻonui ai i kou pono, hoʻoikaika i ka hana, a me nā pae hormonone akā ʻaʻole pono ia no ka hōʻoki ʻana i ka papaʻai. Hiki iā lākou ke pale i kou holomua inā ʻaʻole i hoʻolālā ʻia.

Kōkua kōkua no ka papaʻai ana

Eia kekahi ʻōlelo aʻoaʻo kōkua e mālama ai i ka nalo ʻana o ka momona ma ke ala o ka papa ʻaina:

• Koho i nā meaʻai momona-ʻoi aku. ʻO nā kumuwaiwai kalapona waiwai waiwai e like me nā mea kanu non-starchy mālama i ka nui o nā mea momona a hiki ke kōkua iā ʻoe e noho piha no ka mea ʻoi aku ka nui o ka calorie deficit ().
• Inu nui i ka wai. Hiki ke kōkua i ka hydrated ke kāohi i kou makemake a wikiwiki no ka wikiwiki i kāu metabolism (,).
• E hoʻāʻo i ka hoʻomākaukau meaʻai. Hiki ke hoʻomākaukau i nā meaʻai ma mua o ka papa kuhikuhi ke kōkua i ka mālama manawa, mālama iā ʻoe i ke ala me kāu papaʻai, a pale i ka hoʻowalewale ʻia o nā meaʻai maikaʻi ʻole.
• Hōʻalo i nā kaleko wai. ʻO nā mea inu haʻuki, nā mea inu momona, a me nā mea inu wai kō ʻē aʻe i nele i nā micronutrients, hiki ke hoʻonui i kāu kiʻekiʻe o ka pōloli, a ʻaʻole piha e like me ka momona, nā meaʻai āpau ().
• E noʻonoʻo cardio. Ke hoʻohana ʻia me ka hāpai ʻana i ke kaupaona, hoʻoikaika kino aerobic - ʻoi aku ka nui o ka cardio ikaika - hiki ke hoʻonui i kāu lilo momona ().

No ka hoʻonui ʻana i ka papaʻai kalai, hoʻāʻo e inu i ka wai he nui, e ʻai ana i nā meaʻai momona, a me ka hana ʻana i ka cardio, ma waena o nā ʻōlelo aʻoaʻo ʻē aʻe.

Ke laina lalo

Hoʻomaopopo ʻia kahi papaʻai ana e hoʻonui i ka nalo ʻana o ka momona ʻoiai e mālama ana i ka nui o nā mākala.

Hoʻopili kēia papaʻai i ka helu ʻana i kāu calorie, protein, momona, a me nā pono karbb e pili ana i kou kaupaona a me kou ʻano. Makemake wale ʻoe e hāhai iā ia no kekahi mau mahina ma mua o kahi hanana haʻuki a pono e hui pū me ka hāpai hāpai.

Inā makemake ʻoe i kēia papa hana hoʻēmi kino no nā mea ʻaleʻale, e nīnau i kāu mea hoʻomaʻamaʻa a i ʻole kauka lapaʻau e ʻike inā kūpono iā ʻoe.