Kaʻai Crossfit: he aha e ʻai ai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana

Anter

• He aha e ʻai ai ma mua o ka hoʻomaʻamaʻa
• He aha e ʻai ai i kāu wā hoʻoikaika
• He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa
• Pākuʻi hiki ke hoʻohana ʻia
• Laʻana 3-lā papa kuhikuhi

Mālama ka papaʻai crossfit i nā kālori, nā wikamina a me nā minelala, nā meaola kūpono e hāʻawi i ka ikehu i ka wā o ka hoʻomaʻamaʻa kaumaha a me ka wikiwiki i ka hoʻihoʻi ʻana i nā mākala, ka pale ʻana i nā ʻeha i ka poʻe ʻaleʻale.

ʻO Crossfit kahi hana ikaika e koi ai i ka nui o ke kino a me ka hoʻomākaukau ʻana o ka meaʻai, pono e waiwai i nā protein momona, e like me ka moa, ka pelehū a iʻa paha, i nā hua e like me ka pī a me nā pī a me nā hua a me nā mea kanu. Ma ka ʻaoʻao ʻē aʻe, pono e hōʻalo ʻia nā meaʻai hana a me nā mea i hoʻomaʻemaʻe ʻia, e like me ke kō, nā kuki a me nā meaʻai mākaukau e like me risotto a i ʻole lasagna paʻahau.

He aha e ʻai ai ma mua o ka hoʻomaʻamaʻa

Pono e hana i ka hana mua o ka crossfit ma kahi o 1 mau hola ma mua, e ʻae i ka manawa e hoʻopau i ka digestion a me nā meaola a me ka oxygen e hoʻoili ʻia i ka nui o nā mākala o ka mea haʻuki. Pono kaʻai ʻana o kēia pāʻina i nā kaloromo a me nā mea kōpelu, e like me ka berena, nā ʻoka, nā huaʻai, ka tapioka a me nā huaora. Eia hou, hoihoi nō hoʻi ia e hoʻohui i kahi kumu o ka protein a i ʻole ka momona maikaʻi, e hāʻawi mālie ai i ka ikehu, pono i ka hopena o ke aʻo ʻana.

No laila, ʻelua laʻana o nā hui e hiki ke hoʻohana ʻia: 1 ka yogurt maoli i kuʻi ʻia me ka meli a me ka maiʻa + 1 hua moa paʻakikī a i ʻole 1 ʻāpana nui o ka tī; 1 sanwich o ka palaoa wholemeal me ka hua moa i hoʻomoʻa ʻia i ka ʻaila a me ka tī; 1 kīʻaha maiʻa ʻono me ka punetune 1 o ka waiū pi.

He aha e ʻai ai i kāu wā hoʻoikaika

Inā kū a lōʻihi ka hoʻomaʻamaʻa ma mua o 2 mau hola, paipai ʻia e ʻai maʻalahi i nā kumuwaiwai wahie digestible e mālama i ka ikehu o ke kino. Pēlā, hiki iā ʻoe ke hoʻohana i nā hua ʻehā i palu ʻia me ka meli pi a hoʻohana i nā mea hoʻopihapiha e like me Maltodextrin a i ʻole Palatinose, i hiki ke hoʻoheheʻe ʻia i ka wai.

Eia hou, hiki ke lilo i mea pono e lawe i kahi kōkua BCAA, e hoʻolako i nā mākala me nā amino acid e kōkua ai e hāʻawi i ka ikehu a makemake i kona hoʻōla. E ʻike i ka wā a pehea e hoʻohana ai i nā BCAA.

He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa

Ma hope o ka hoʻomaʻamaʻa ʻana, pono ia i ka mea ʻāpala i kahi papaʻai momona-maikaʻi maikaʻi, i loaʻa nā ʻiʻo momona, ka moa a iʻa paha. Hiki ke hoʻokomo ʻia i kēia mau meaʻai i ka sanwī, omelet a i ʻole kahi ʻaina awakea maikaʻi a i ʻole ʻaina awakea me ka laiki a i ʻole pasta a me saladi, no ka laʻana.

Inā hiki ʻole iā ʻoe ke ʻai i kahi pāʻina waiwai-protein, pono ʻoe e hoʻohui i kāu mea pāʻani me ka protein whey a i ʻole kahi protein ʻē aʻe i ka pauka. Hiki ke hoʻohui ʻia i loko o ka wikamina i loaʻa ka waiū, nā hua a me nā ʻoka, no ka laʻana. Eia pehea e lawe ai i ka protein whey.

Pākuʻi hiki ke hoʻohana ʻia

ʻO nā mea hoʻopihapiha i hoʻohana ʻia e nā mea hana crossfit ʻo ia ka protein whey, crestine, BCAA's a me nā thermogens i loaʻa nā pūhui e like me ka caffeine a me L-carnitine.

Hoʻohui, hoʻohana mau nā mea hana crossfit i ka papaʻai Paleolithic ma ke kumu o kā lākou papaʻai, i haku ʻia me nā meaʻai i hele pololei mai ke kūlohelohe me ka ʻole o nā loli nui i ka ʻoihana, e like me kaʻiʻo, ka iʻa, nā huaʻai, nā lau, nā lau aila, nā aʻa. a me nā paipu, i hoʻolapalapa ʻia a i ʻono paha. E ʻike pehea e mālama ai i kēia papaʻai: Paleolithic Diet.

Laʻana 3-lā papa kuhikuhi

Hōʻike ka papa aʻe i kahi laʻana o ka papa kuhikuhi 3 mau lā o ka papa ʻaina crossfit:

ʻO nā nui e pono ai e hoʻopau ʻia i kēlā me kēia pāʻina e pili ana i ka ikaika a me nā hola o ke aʻo ʻana, no laila he mea nui e ʻōlelo aku i kahi mea hānai e hōʻike i nā meaʻai i kēlā me kēia hihia e pili ana i ka pahuhopu o kēlā me kēia.