Meaʻai e wehewehe ai i ka ʻōpū

Anter

• Nā meaʻai e hoʻonui i ka nui o nā mākala
• ʻO kahi laʻana o ka papa kuhikuhi papaʻai e wehewehe i ka ʻōpū
• Meaʻai e wehewehe i ka ʻōpū a hoʻonui i ka kaumaha

ʻO ka mea huna meaʻai nui e ʻae ai iā ʻoe e wehewehe a hoʻomōhala i kou abs ʻo ka hoʻonui ʻana i kāu ʻai protein, hoʻoliʻiliʻi i kāu lawe ʻana i nā mea momona a momona a hana i nā hana kino kūloko, e hoʻēmi i ka momona ma kou wahi ʻōpū a ʻae i ka wehewehe ʻana o kou mau mākala. a ʻike ʻia.

No laila, e hoʻopiha ai i kēia hoʻolālā papaʻai, e ʻike pū i nā hana 6 e wehewehe ai i ka abs, i manaʻo ʻia e kā mākou mea hoʻomaʻamaʻa pilikino.

Nā meaʻai e hoʻonui i ka nui o nā mākala

ʻO nā mea ʻai i koi nui ʻia no ka poʻe e pono e hoʻonui i ka nui o nā mākala a kuni i ka momona o ka ʻōpū.

• Pipi, ʻo ka moa ʻo ka moa ʻole a me ka umauma turuki i hoʻomoʻa ʻole ʻia: kiʻekiʻe lākou i ka protein a loaʻa ka momona haʻahaʻa. Eia nō naʻe, ʻo ka ʻiʻo ʻulaʻula, e like me ka puaʻa a pipi paha, hiki ke lilo i koho, ʻoi aku ka maikaʻi o ka hemo ʻana i nā momona i ʻike ʻia;
• ʻO ka iʻa me ka iʻa iʻa, ka tuna, ka sālona, ​​ka iʻa a i ʻole nā ​​mākala: nui ka nui o nā protein i loko o ka ulu ʻana o nā mākala, me ka omega 3, ka mea e hōʻoiaʻiʻo ai i ke olakino o nā mākala.
• Hua manu: he meaʻai i waiwai i loko o nā polokina o ke kumu olaola kiʻekiʻe, aia i ka mōakāka, hoʻohana maʻalahi ʻia e nā mākala. No laila, paipai ʻia e ʻai ma ka liʻiliʻi i hoʻokahi hua manu i ka lā, koe wale nō i ka hihia o kēlā me kēia kanaka me ka moʻaukala o ke kolesterol kiʻekiʻe, akā ʻo ka mea hiki ke ʻai keʻokeʻo wale nō;
• Ka waiū a me nā huahana waiū, e like me ka yogurt, ka waiū a i ʻole ka tī ricotta: ʻo lākou kekahi kumu waiwai ʻē aʻe o ka protein a loaʻa i nā mea paʻakai haʻahaʻa ka mea e pale ai i ka paʻa ʻana o ka wai. Eia nō naʻe, he mea nui e hōʻalo i nā paʻi melemele no ka mea he nui ka momona a me ka paʻakai;
• Soy: he ala maikaʻi loa ia e loaʻa ai nā waikawa amino o ka waiwai olaola kiʻekiʻe me ka momona liʻiliʻi, mea nui no ka hoʻomohala ʻana i nā mākala. ʻO nā ala maikaʻi e ʻai ai i ka soy ka waiū soy a i ʻole ka tofu, no ka laʻana;
• ʻO Oilseeds, e like me nā walnuts a i nā hazelnut paha: waiwai lākou i ka protein, akā nui pū kekahi o nā calories a, no laila, ʻai wale ʻoe ma kahi o ʻelua punetune o ka aila lepo.

ʻO kekahi ala e loaʻa ai ka protein maikaʻi maikaʻi mai nā kumuwaiwai mea kanu e hoʻopili i nā hua a me nā cereala e like me nā pīni a me ka laiki.

Eia hou, e wehewehe i ka ʻōpū me ka wikiwiki a hoʻomaloʻo i ka ʻōpū, pono ʻoe e inu ma kahi o 8 mau aniani o ka wai i kēlā lā i kēia lā, me ka hoʻohui ʻia o ka wai i hoʻomoe ʻia i ka wā hoʻomaʻamaʻa, e pale ai i ka cramp, hoʻomaikaʻi i ka hana o ka hakuʻala a hoʻopau i nā huahana i hopena ʻia mai ka metabolism o nā protein.

ʻO kahi laʻana o ka papa kuhikuhi papaʻai e wehewehe i ka ʻōpū

KA paipai ʻia ka nui o nā protein i kēlā me kēia lā he 1 gram no kēlā me kēia kg o ke kaupaona, kahi, no kahi kanaka 70 kg, hiki ke like me ma kahi o:

ʻO kahi hoʻolālā maikaʻi e hoʻonui i ka nui o nā mākala e ʻai paha i ka 1.5 gram o ka protein no kēlā me kēia kg o ke kaupaona. Akā e hana wale ʻia kēia i ka wā e hana ai i ka hoʻoikaika kino ikaika, ma lalo o ke alakaʻi ʻana a kahi kākā'ōlelo kino a me kahi mea hānai, i mea e hōʻeha ʻole ai i nā puʻupaʻa.

I mea e hoʻopau ai i kēia papaʻai, hiki ke hoʻohana ʻia i nā huaora a i ʻole nā ​​protein i mua a ma hope o ka hoʻomaʻamaʻa ʻana, akā naʻe, pono lākou e ʻōlelo ʻia e kahi nutristist i mea e hoʻomaʻa maikaʻi ai i kēlā me kēia pono. E ʻike i kahi papa inoa o nā mea hoʻopihapiha nui i hoʻohana ʻia e loaʻa ai ka nui o nā mākala.

Meaʻai e wehewehe i ka ʻōpū a hoʻonui i ka kaumaha

ʻO ka papaʻai e wehewehe i ka ʻōpū a hoʻonui i ka paona e like ia me ka papaʻai i hōʻike ʻia ma mua, akā naʻe, he mea nui e ʻoi aku i ka nui o ka nui o ka metabolic o ke kino i ʻole ai ka puhi hou ʻana i ka nui o nā mākala. No laila, kekahi mau ʻōlelo aʻoaʻo nui:

• ʻAi i kēlā me kēia 2 a 3 mau hola e mālama i nā mālama o ka ikehu o ke kino, pale i ka hōʻino ʻana i nā mākala;
• ʻAi i ka protein me kēlā me kēia pāʻina, ka hoʻohana ʻana i nā meaʻai e like me curd, nut a tuna no nā meaʻai māmā ma waena o nā papa nui;
• Hōʻalo i ka hoʻomaʻamaʻa me ka ʻai ʻoleʻoiai e hoʻopau ana i nā mālama ʻana o ka ikehu a hana i ka nalo ʻana o nā mākala i ka wā hoʻomaʻamaʻa. ʻO kahi kihi maikaʻi e ʻai i ka maiʻa me ka piha o nā aila he 30 mau minuke ma mua o ka hoʻomaʻamaʻa ʻana;
• E inu i kahi haʻalulu protein ma hope o ka hoʻomaʻamaʻa aiʻole eʻai koke i kahi pā protein e hoʻonui i ka ulu ʻana o nā mākala;
• Ke ʻai nei i kahi pā meaʻai1 hola ma hope o ka hoʻomaʻamaʻa, me ka ʻiʻo a iʻa paha + raiki, pasta, ʻuala a i ʻole ʻelua mau hua + + ʻelua mau ʻāpana o ka palaoa a me ka ʻai pū.

No laila, e hoʻonui i ke kaupaona me ka ʻole o ka loaʻa ʻana o kahi ʻōpū, pono e hoʻonui i ka ʻai caloric. E ʻike i ka nui o nā calories āu e ʻai ai i ka lā ma ka waiho ʻana i kāu ʻikepili i kēia calculator BMI a ʻike pū pehea e hoʻonui ai i nā calorie i kahi ala olakino me kēia wikiō: