ʻO ka papaʻai GOMAD: nā mea maikaʻi a me nā mea ʻino

Anter

• He aha ka mea i loko o ke galani o ka waiū?
• Nā pōmaikaʻi o ka papaʻai GOMAD
  
• Maluhia ʻo GOMAD?
• ʻO ka nui o ke kalipona
• Kaumaha Gastrointestinal
• Con o ka papaʻai GOMAD
  
• ʻO ka lawe lawe ʻana

Hōʻike Overview

ʻO ke galani o ka waiū i ka lā (GOMAD) ka mea e like me ke ʻano o ke ʻano: he regimen e pili ana i ka inu ʻana i kahi galona o ka waiū holoʻokoʻa i ka holo o ka lā. Hoʻopili kēia i kāu lawe mau ʻana i ka meaʻai.

Kēia "ʻai" ʻaʻole ia he hoʻolālā hōʻemi kaumaha, akā "kahi hoʻolālā bulking" no nā mea hāpai hāpai e nānā nei e hoʻohui i ka nui o nā mākala i kahi manawa pōkole. ʻO ka manaʻo e inu i kahi galani waiū holoʻokoʻa i kēlā me kēia lā a hiki i ka pae ʻana o kāu pahuhopu pahuhopu. He ʻelua a ʻewalu paha pule kēia.

Nui loa ka hauʻoli o nā hōʻike GOMAD ma ka pūnaewele. Akā pono ka papaʻai, palekana, a kūpono paha i nā hopena ʻoluʻolu ʻole? Eia kahi nānā i nā pōmaikaʻi a me nā mea hōʻino.

He aha ka mea i loko o ke galani o ka waiū?

Hāʻawi kahi galona o ka waiū holoʻokoʻa i kahi maʻalahi:

• 2,400 calories
• 127 gram (g) momona
• 187 g o nā pākeke
• 123 g o ka protein

ʻAʻole ia he mea kupanaha e hana ʻo GOMAD a hiki i ke kōkua ʻana i kēlā me kēia e kau i ke kaumaha. ʻAʻole hiki i nā kalepona liku ke hoʻāʻo iā ʻoe e like me nā mea mai ka ʻai paʻa, no laila ʻoi aku ka maʻalahi o ka inu ʻana i kahi 2,400 mau calorie hou aʻe ma mua o ka ʻai ʻana.

ʻO ka loaʻa ʻole o ka pulupulu i ka waiū e maʻalahi ai hoʻi e ʻānai i lalo i kahi 2,400 mau calorie hou aʻe ma mua o ka nau ʻana iā lākou. Ke hoʻopihapiha nui nei ka fiber, ʻo ia ke kumu e kōkua ai ke hoʻāʻo ʻoe e lilo i ka kaumaha.

No ka loaʻa ʻana o 2,400 calories mai ka meaʻai paʻa, hiki iā ʻoe ke ʻai:

• 2 avocados (640 calories)
• 3 kīʻaha laiki (616 calories)
• 1 kīʻaha o nā nati kāwili (813 calories)
• 1 1/2 kīʻaha moa moa diced (346 calories)

ʻAʻole ia he mea kupanaha ke hemo ʻana i nā kīʻaha waiū he 16 me he mea lā he koho ʻoi aku ka maikaʻi a me ka liʻiliʻi o ka manawa.

Nā pōmaikaʻi o ka papaʻai GOMAD

• ʻO ka inu ʻana i kahi galona waiū ʻoi aku ka liʻiliʻi o ka manawa ma mua o ka ʻai ʻana i nā calories 2,400 like.
• E hōʻea wikiwiki ʻoe i kāu pahuhopu pahuhopu i kēia papaʻai.
• Hiki ke hana maikaʻi kēia papaʻai no nā mea hāpai i ke kaupaona a i ʻole nā ​​bodybuilders.

Maluhia ʻo GOMAD?

Hāʻawi kahi galani waiū i nā nui loa o kekahi mau meaola. Akā ʻaʻole kēlā he mea maikaʻi maikaʻi. E noʻonoʻo i ka 1,920 milligrams (mg) o ka sodium, 83 pakeneka o ka palena i ʻōlelo ʻia i kēlā me kēia lā e like me ka. ʻO kēlā me ka ʻai ʻole a me ka inu ʻole i kekahi mea ʻē aʻe.

Hoʻohui pū kekahi kālani waiū i 80 g o ka momona momona. Ma kahi o 400 pākēneka o ka palena i ʻōlelo ʻia i kēlā me kēia lā, e pili ana i nā alakaʻi. ʻAʻole ʻae kekahi mau loea i ka momona momona ka mea pono e koi ai i nā palena.

ʻO ka nui o ke kalipona

ʻO ka kalipuna kahi mea momona a ka poʻe ʻAmelika e lawa ʻole ai. Hāʻawi kahi galani waiū i hoʻokahi lā i ka 4,800 mg, ʻoi aku ka maikaʻi ma mua o ka ʻōlelo o kēlā me kēia lā o ka 1,000 mg no ka hapanui o nā mākua. Hiki ke hoʻopōʻino ke ʻano kiʻekiʻe o kēlā me kēia lā o kēia mineral.

Hoʻomaopopo ka poʻe loea i nā kāne a me nā wahine ma waena o 19 a 50 mau makahiki ʻaʻole pono e ʻai ma mua o 2,500 mg o ka puna i ka lā. ʻO kēia ma muli o nā hopohopo e pili ana i ka hana o nā puʻupaʻa maikaʻi ʻole a me ka hoʻonui ʻana i ka pōhaku o nā puʻupaʻa.

Hōʻike kekahi mau noiʻi e hiki i ka poʻe e ʻai i ka nui o ka calcium ke hoʻonui i ka makaʻu o ka maʻi ʻaʻai prostate a me nā maʻi puʻuwai, akā pono ka noiʻi hou aʻe ma kēia wahi. Ua ʻōlelo pū kekahi e nui ka waiū i ka olakino iwi.

Kaumaha Gastrointestinal

Hiki paha iā ʻoe ke hoʻopaʻapaʻa i ka inu ʻana i kahi galona waiū holoʻokoʻa i hoʻokahi lā no kahi manawa pōkole hiki ʻole ke hōʻino nui i kou olakino. Akā hiki i ka GOMAD ke hopena i nā ʻōpū gastrointestinal hōʻoluʻolu ʻole e hiki ke hōʻike i ke kakahiaka nui o ka lā ʻekahi.

Aia i waena o lākou ka bloating, nausea, a me ka diarrhea. ʻIke ʻia kēia mau ʻōuli e nā poʻe i hōʻike ʻole i ka hoʻomanawanui ʻana o ka lactose a i ʻole ka maʻi āpau i ka protein waiū.

Hoʻomaha ʻē aʻe, hōʻike kēia i kahi e hiki ai iā GOMAD ke hoʻopilikia i ke ola o kēlā me kēia lā. E mākaukau e halihali i ka waiū me ʻoe i ka lā holoʻokoʻa, no ka mea paʻakikī ke inu i nā kīʻaha waiū he 16 i nā manawa pōkole.

Con o ka papaʻai GOMAD

• Hiki i ka GOMAD ke hopena i nā ʻōpū gastrointestinal hōʻoluʻolu ʻole e like me ka bloating, nausea, a me ka diarrhea.
• Pono ʻoe e hali me ka waiū a puni ka lā no ka mea paʻakikī ka ʻai ʻana i kēia waiū nui ma nā noho ʻelua a ʻekolu paha.
• Loaʻa i kahi galani o ka waiū ma kahi o 1,680 mg o ka sodium a me 73 g momona momona, kiʻekiʻe ma mua o nā helu i koi ʻia i kēlā me kēia lā.

ʻO ka lawe lawe ʻana

Ke hoʻohui nei i kahi galani o ka waiū i kāu papaʻai i kēlā me kēia lā e ʻōlelo maoli i ka nui o ka caloric e pono ai e loaʻa ke kaupaona a kākoʻo i ke kūkulu ʻana i nā mākala (inā komo kekahi i ka hoʻoikaika kino i ka hoʻoikaika kino, ʻoiaʻiʻo). Akā ʻaʻole ia e lilo i manaʻo maikaʻi no GOMAD.

ʻOiai kekahi o nā kaumaha i kau ʻia ma ke ʻano he GOMAD ka nui o nā mākala, he momona kekahi nui. ʻAʻole hiki i kou kino ke hoʻohana i kēlā mau kalori i ka manawa hoʻokahi, no laila e mālama ʻia nā koena i momona.

I ka hoʻohālikelike ʻana, ʻo kahi papahele hoʻomākaukau pono ʻia a ʻoi aku ka liʻiliʻi o ka papaʻai i loko o kahi manawa lōʻihi e hiki ke kōkua me kahi pahuhopu o ka loaʻa ʻana o ke kaupaona, me ka hapa nui o ia mea e hoʻonui ʻia ana ka nui o nā mākala.

Hoʻāla ʻo GOMAD i nā hae ʻulaʻula like e hana ai nā meaʻai pōloli: alualu i kahi hopena pōkole me ka hoʻohana ʻana i nā ʻano hana ʻole i hiki mai me nā hopena ʻoluʻolu ʻole. ʻOi aku ka maikaʻi o ka manaʻo e kūkulu i nā ʻano olakino hiki ke lōʻihi no ka holo lōʻihi.