Pehea e wahie ai no kahi A.M. Holo

Anter

• Nānā no

P. Inā ʻai au ma mua o koʻu holo ʻana i ke kakahiaka, loaʻa iaʻu ka ʻeha. Inā ʻaʻole wau, luhi wau, a ʻike wau ʻaʻole wau e hana e like me ka hiki. Aia kekahi hopena?

A: "He paʻakikī paha kou manawa no ka mea ma hope o ka ʻai ʻole ʻana no 10 a 12 paha mau hola, ua hoʻēmi kou mau mākala i ko lākou mau hale kūʻai o glycogen, ke ʻano o ka ʻaihue a lākou e hilinaʻi nei no ka ikehu," wahi a Barbara Lewin, RD, he meaʻai hānai haʻuki ma Fort. Myers, Florida, a me ka mea nāna i hoʻokumu i ka sports-nutritionist.com. ʻO kāna mea e hoʻonā ai: E loaʻa i hoʻokahi a ʻelua paha ʻāpana kaʻa-e laʻa, kekahi mau graham crackers a i ʻole kahi yogurt haʻahaʻa momona i kāpī ʻia me ka granola ma mua o ka moe ʻana i mua e hoʻouka i kou mau ʻiʻo me ka glycogen.

Akā no ka hana ʻoi loa, i ʻōlelo ʻo ia, pono ʻoe e loaʻa i kahi pō pō ahiahi a he ʻaina kakahiaka māmā. "ʻO ka hapa nui o nā wahine i loaʻa kahi ʻike maikaʻi ʻole e ʻai pono ma mua o ka holo mua ʻana - a i ʻole kekahi hana ikaika i hoʻopau ʻia i ka nui o ka fiber a momona paha," wahi a Lewin. ʻO kahi koho kakahiaka ʻoi aku ka maikaʻi: nā meaʻai haʻahaʻa haʻahaʻa, nā meaʻai haʻahaʻa, e hāʻawi iā ʻoe i ka ikehu wikiwiki akā ʻaʻole e haʻalele iā ʻoe me ka ʻeha. "ʻO ka loaʻa ʻana o kahi muffin English me ka jelly a me ka hapalua kīʻaha o ka mea inu haʻuki 30 mau minuke ma mua o ka hoʻomaʻamaʻa ʻana e lawa paha e hoʻoikaika iā ʻoe," wahi āna. "A e hoʻopiʻi ana kēlā i ka helu o nā calorie āu e kuni ai."

Nānā no