Meaʻai e loaʻa ai ka nui o nā mākala

Anter

• Pehea e hoʻonui ai i ka nui o nā mākala
• 1. E hoʻopau i nā calorie hou aku ma mua o kāu lilo
• 2. Mai hōʻalo i ka ʻai
• 3. E hoʻopau hou i nā protein
• 4. Pau ka momona momona
• 5. Inu nui i ka wai
• 6. E hoʻopau ma ka liʻiliʻi he 2 mau hua i ka lā
• 7. Hōʻalo i ke kō a me nā meaʻai i hana ʻia

ʻO ka papaʻai e hoʻonui ai i ka nui o nā mākala me nā hoʻolālā e like me ka ʻai ʻana i nā calorie ma mua o kāu hoʻolilo ʻana, e hoʻonui ana i ka nui o nā protein i ka lā a me ka ʻai ʻana i nā momona momona. Ma waho aʻe o ka papaʻai i hoʻoikaika ʻia, he mea nui nō hoʻi e hana i nā hoʻomaʻamaʻa maʻamau e koi ai i ka nui o nā mākala, no ka mea, ʻo kēia ala e hoʻoili ai i ka hypertrophy stimulus i ke kino.

He mea nui nō hoʻi e hoʻomanaʻo i mea e loaʻa ai ka wīwī a lilo i ka momona i ka manawa like, pono e hōʻalo i ka ʻai ʻana o ke kō, ka palaoa keʻokeʻo a me nā huahana ʻoihana, ʻoiai ʻo lākou ka mea nui e hoʻoulu ai i ka hana o ka momona i ke kino.

ʻO ka papa kuhikuhi no ka hoʻonui ʻana i ka nui o nā mākala e loli e like me ka nui o ka hoʻoikaika kino a me ka nui, ka moekolohe a me nā makahiki o kēlā me kēia kanaka, akā hāʻawi ka papa aʻe i kahi laʻana no ka loaʻa ʻana o ka nui muscle.

He mea nui e hoʻomanaʻo ma hope wale nō o ka loiloi me ka nutristist hiki ke ʻike inā he pono a hoʻohui ʻole paha i kahi waihona e loaʻa ai ka nui o nā mākala, ʻoiai ʻo ka hoʻohana nui ʻana i kēia mau huahana hiki ke hōʻeha i ke olakino. Hoʻohui ʻia, no kēia papa kuhikuhi e kōkua i ka loaʻa ʻana o ka nui o nā mākala, he mea nui e hoʻopili ʻia me ka hana o nā hana kino i ka manawa maʻamau a ikaika hoʻi.

E nānā i ka wikiō ma lalo a aʻo pehea e hoʻopili ai i nā meaʻai waiwai protein i kāu papaʻai.

Pehea e hoʻonui ai i ka nui o nā mākala

E hoʻonui i ka nui o nā mākala he mea nui e hoʻolohe i ka nui o nā calorie e hoʻopau ʻia i ka lā, ke ʻano o ka meaʻai, ka nui o ka wai e hoʻopau ʻia a me ke alapine a me ka ikaika o ka hoʻoikaika kino. Eia nā ʻanuʻu 7 e hoʻonui i kāu mau hopena:

1. E hoʻopau i nā calorie hou aku ma mua o kāu lilo

ʻO ka ʻai ʻana i nā calorie hou aʻe ma mua o kāu hoʻolilo he mea nui ia e loaʻa ai ka nui o nā mākala i ka wikiwiki, ʻoiai ʻo ka nui o nā calorie, me kāu hana, e ʻae iā ʻoe e hoʻonui i kou mau mākala. E ʻike ai ehia mau calories e pono ai ʻoe e ʻai i kēlā me kēia lā, e hoʻāʻo ma ka calculator aʻe:

2. Mai hōʻalo i ka ʻai

He mea nui ka hōʻalo ʻana i ka ʻai ʻana i ka ʻai i hiki ai ke kiʻi i nā calorie a pau i ka lā, me ka ʻole o ka hoʻonāukiuki ʻana i ka nalo ʻana o ka momona i ka lōʻihi o ka wikiwiki. Kūpono, 5 a 6 mau pāʻina e pono e hana ʻia i ka lā, me ka nānā hou i ka ʻaina kakahiaka, ma mua a ma hope o ka hoʻolālā.

3. E hoʻopau hou i nā protein

Pono pono ka hoʻonui ʻana i ka protein i mea e ʻae ai i ka ulu ʻana o nā mākala, a he mea nui ia e hoʻolaha maikaʻi ʻia nā meaʻai kumu-kumu i loko o ka lā, ʻaʻole i kau ʻia ma 2 a 3 mau pāʻina wale nō. ʻO kēia mau meaʻai nā kumu holoholona, ​​e like me ka ʻiʻo, ka iʻa, ka moa, ka tī, nā hua manu a me ka waiū a me nā huahana waiū, akā hiki ke loaʻa nā protein i nā kālā maikaʻi i nā meaʻai e like me nā pī, ka pī, ka lihi, nā pī a me nā pīpī.

Hoʻohui ʻia, pono paha i kekahi manawa e hoʻohana i nā mea hoʻoliʻiliʻi kumu protein, e like me protein protein whey a me ka casein, hoʻohana nui ʻia i ka hoʻolālā ma hope o ka hoʻomaʻamaʻa a i ʻole e hoʻonui i ka waiwai kūpono o nā meaʻai protein haʻahaʻa i ka lā holoʻokoʻa. E ʻike i nā mea kōkua 10 maikaʻi loa e loaʻa ai ka nui o nā mākala.

4. Pau ka momona momona

Kūlike ʻole i ka mea i manaʻo ʻia, ʻo ka ʻai ʻana i nā momona maikaʻi e kōkua ai e hōʻemi i ka hōʻiliʻili ʻana o ka momona i loko o ke kino a kōkua pū kekahi i ka hoʻonui ʻana o nā calorie i ka papaʻai e loaʻa ai ka nui o nā mākala. Aia kēia mau momona i loko o nā meaʻai e like me ka avocado, ka aila ʻoliva, nā ʻoliva, ka pī, ka pīnī, ka flaxseed, nā chestnuts, nā walnuts, nā hazelnuts, macadamia, nā iʻa e like me ka tuna, nā sardine a me nā salemona.

I loko o ka lā, hiki ke hoʻohui ʻia i kēia mau meaʻai i nā meaʻai māmā e like me nā meaʻai crepe, nā kuki kūpono, nā yogurts, nā wikamina a me nā meaʻai nui.

5. Inu nui i ka wai

ʻO ka inu ʻana i ka nui o ka wai he mea nui e hoʻoulu ai i ka hypertrophy, no ka mea no ka ulu ʻana o nā mākala mākala, pono ka nui o ka wai e hoʻopiha i kā lākou nui nui. Inā ʻaʻole lawa ka lawe ʻana o ka wai, e lohi a loaʻa hou ka paʻakikī i ka nui o nā mākala.

Pono i kahi kanaka makua olakino e hoʻopau ma ka liʻiliʻi 35 ml o ka wai no kēlā me kēia kg o ke kaupaona. No laila, pono ke kanaka kaupaona 70 kg e hoʻopau ma ka liʻiliʻi he 2450 ml o ka wai i kēlā me kēia lā, he mea nui e hoʻomanaʻo i ka helu ʻole ʻana o nā mea inu a me nā mea inu momona i kēia waihona, e like me nā mea inu momona a me nā mea inu ʻona.

6. E hoʻopau ma ka liʻiliʻi he 2 mau hua i ka lā

ʻO ka ʻai ʻana ma ka liʻiliʻi he 2 mau hua i ka lā he mea nui e loaʻa nā wikamina a me nā minelala e makemake i ke ola ʻana o nā mākala ma hope o ka hoʻomaʻamaʻa ʻana, e makemake nei i ka wikiwiki a me ka nui o ka hypertrophied muscle mass regeneration.

Eia kekahi, ʻo nā huaora a me nā minelala e noho nei i nā hua a me nā mea kanu he mea nui ia no ka hōʻemi ʻana o nā mākala, e hoʻemi ana i ka luhi i ka wā hoʻomaʻamaʻa a no ka hoʻoikaika ʻana i ka ʻōnaehana pale.

7. Hōʻalo i ke kō a me nā meaʻai i hana ʻia

He mea nui ka hōʻalo ʻana i nā meaʻai kō a me nā mea i hana nui ʻia e hōʻalo ai i ka loaʻa ʻana o ka momona i ke kino, ʻoiai ʻoiai ʻo ka papaʻai e loaʻa ai ka nui i ka nui o nā calories. No laila, i mea e pale ai i ka loaʻa ʻana o ke kaupaona mai ka momona, pono pono e hemo mai nā papaʻai papaʻai e like me nā meaʻono, nā kuki, nā pōpō, nā mea ʻai, nā mea ʻai wikiwiki, nāhuā, sausage, bacon, tī cheddar a me ka ham a i ʻole ham.

Pono e kūʻai aku i kēia mau meaʻai no ka palaoa wholemeal, nā kuki a me nā pōpō wholegrain, nā paʻi wai e like me rennet, nā mines a me nā mozzarella, nā hua manu, nā ʻiʻo a me nā iʻa.