Pehea e hana ai i ka ʻai ʻuala
Anter
Kōkua kaʻai uala iā ʻoe e lilo i ka paona no ka mea waiwai kēia aʻa i ka starch kūpale, kahi ʻano o ka carbohydrate e hana nei ma ke ʻano he fiber, ʻaʻole hoʻohaʻahaʻa a lawe ʻia i loko o ka ʻōpū, e hoʻoliʻiliʻi i nā calorie liʻiliʻi e ʻai ʻia
Hoʻohui ʻia, momona ka ʻuala i ka fiber, calcium, potassium a me ka wikamina A, nā meaola nui no ka mālama ʻana i ke olakino ʻōpū a me ka hoʻoikaika ʻana i ka ʻōnaehana pale. Loaʻa i kēia mau mea kanu kahi papa kuhikuhi glycemic haʻahaʻa, e mālama paʻa ai i ka glycemia, pale i ka hoʻokumu ʻana o ka momona, hoʻoliʻiliʻi i ka pōloli a me ka mālama ʻana i nā pilikia e like me ka maʻi kō.
He aha e ʻai ai i ka papaʻai
ʻAe ʻia ka ʻai ʻuala e hoʻopau i nā kumuwaiwai holoʻokoʻa, e like me ka laiki holoʻokoʻa, pasta a me ka palaoa, a me nā legume e like me nā pīni, nā pīpī, nā mea ʻono, nā kulina a me nā pī.
Ma ke ʻano he kumu protein o ka holoholona i loko o ka papaʻai, pono i kekahi ke ʻai i kaʻiʻo keʻokeʻo e like me ka moa a me ka iʻa, a me nā hua manu, no ka mea he meaʻai momona momona ia, ʻaʻole like me ka ʻulaʻula a me nā meaʻai i hana ʻia e like me ka sausage, sausage a me ka puaʻa.
Eia hou, he mea nui e hoʻomanaʻo i ka ʻuala e noho i loko o nā pāʻina nui, e ʻai ana ma kahi o 2 a 3 mau ʻāpana i kēlā me kēia pāʻina e kōkua me ka pohō kaumaha. E nānā hoʻi Pehea e hana ai i ka palaoa ʻuala no ka pohō kaumaha.
E ʻike i ehia mau paona āu e pono ai ke lilo ma ke komo ʻana i kāu ʻikepili maanei:
Hoʻonui ka ʻuala i nā mākala
ʻO ka uala kahi meaʻai maikaʻi e hoʻonui i ka hana hoʻomaʻamaʻa a loaʻa ka nui o nā mākala, ʻoiai ʻo ka papa inoa glycemic haʻahaʻa e ʻae iā ia e lohi i nā calorie i loko o ke kino, e hana ana i nā mākala me ka ikaika ma loko o ka hoʻomaʻamaʻa.
Ma waho aʻe o ka hiki ke hoʻopau ʻia ma mua o ka hoʻomaʻamaʻa ʻana e hāʻawi i ka ikehu, hiki ke hoʻohana ʻia i ka pāʻina post-workout, kahi pono e waiwai i nā protein e hoʻihoʻi i ka mākala a hoʻoulu i ka hypertrophy. No kēia, pono e hoʻopau ʻia nāʻuala me nā kumu momona o ka protein, e like me ka moa moa a me nā hua manu hua. E ʻike i nā pono a pau o kaʻuala.
Papa kuhikuhi papaʻai
Hōʻike ka papa aʻe i kahi laʻana o ka ʻai ʻuala 3 mau lā e loaʻa ai ka mākala a lilo ke kaupaona.
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | Waiū Skimmed + 3 toast piha me ka margarine unsalted | ʻO ka yogurt skimmed + 30 g wholegrain cereal me nā ʻoka | ʻO ka waiū skimmed me ka kofe + 1 palaoa wholemeal me ka holika ricotta |
| Mea ʻai kakahiaka | 1 kīʻaha o ka wai kale kale ʻōmaʻomaʻo + 3 mau pahu pahu | 1 kīʻaha kī ʻōmaʻomaʻo + 1 ʻāpala | 2 ʻāpana o ka papaya + 2 punetēpō o ka ʻoka |
| Pāʻina awakea | 4 mau ʻuʻuʻuʻu + 2 mau hoʻopiha moa i hoʻomoʻa ʻia me ka wai kōmato + sāleta ʻōmaʻomaʻo maka + 1 ʻāpana o ka wai wai. | 2 mau ʻuala + 2 col. hupa laiki ʻeleʻele + 1 ʻāpana iʻa i kuke ʻia + salakeke mea kanu i kālua ʻia i ka ʻaila ʻoliva + 4 strawberry | Salakeke Tuna, hua moa i hoʻolapalapa ʻia, chard, ʻōmato, kāloti i kālai ʻia, eggplant a me ka palaoa + 1 ʻalani |
| Mea ʻai ahiahi | 1 yogurt momona momona + 1 berena wholemeal me ka curd māmā | ʻO ka papaya papaya me 1 col. olonā olonā | 1 kīʻaha kī hibiscus + 1 tapioca lahilahi me ka tī |
Ma waho aʻe o ka ʻai ʻana i kaʻuala i kēlā me kēia lā, pono nō hoʻi e ʻai i ke olakino a hoʻomaʻamaʻa i ka hoʻoikaika kino ma ka liʻiliʻi he 3 mau manawa i ka pule e loaʻa ai nā hopena kaumaha a noho maikaʻi.
E hoʻomaʻemaʻe i ke kino a hoʻomaka i ka papaʻai i ke ala kūpono, e nānā i ka wikiō ma lalo a aʻo pehea e koho ai i nā mea pono maikaʻi loa e hana i ka sop sup.
Ka’ĀpaʻI Hales
9 mau ala e moe kolohe ai i kāu pilina