ʻO nā meaʻai no ka mea haʻuki

Anter

• ʻO ka meaʻai no ka mea haʻuki kino kino
• ʻO ka meaʻai no ka mea haʻuki kiʻekiʻe

Pono e hoʻololi i ka meaʻai no ka mea haʻuki i ke kaupaona, kiʻekiʻe a me nā haʻuki e hoʻomaʻamaʻa ʻia no ka mālama ʻana i kahi papaʻai kūpono ma mua, i ka wā a ma hope o ke aʻo ʻana kekahi o nā kī i ka kūleʻa i nā hoʻokūkū.

Eia hou, ua hōʻike akāka ʻia ka pili ʻana o ka meaʻai i ka hana kino a me ia, e pili ana i ka hiki i nā genetics a me ka hoʻomaʻamaʻa kūpono, he kumu nui ia no ka kūleʻa.

ʻO ka meaʻai no ka mea haʻuki kino kino

I ka meaʻai no ka mea haʻuki kino kino, pono ia e ʻai i nā meaʻai i loko o nā waʻā e like me nā lāʻau ikehu a hua paha ma mua o ka hoʻomaʻamaʻa ʻana e hāʻawi i ka ikehu a hōʻalo i ka hoʻowalewale ʻana i nā mākala e loaʻa ka ikehu. Eia hou, ke kaukaʻi nei i ka mea haʻuki a me ka ikaika o ka hoʻomaʻamaʻa ʻana, pono paha e hana i kahi inu haʻuki me nā wīwī i ka wā hoʻomaʻamaʻa.

Ma hope o ka hoʻomaʻamaʻa he mea nui ia e ʻai i nā meaʻai me nā protein a me nā waiʻopa e like me ka waiū kokoleka a i ʻole nā ​​hua leʻaleʻa hua e pani ai i ka glycogen muscle i lilo i ka wā hoʻomaʻamaʻa.

ʻO ka meaʻai no ka mea haʻuki kiʻekiʻe

I ka meaʻai no ka mea haʻuki kiʻekiʻe he mea nui ia e ʻai i nā wīwī ma mua, i ka wā a ma hope o ke aʻo ʻana a me ka hydration.

• Ma mua o ka hoʻomaʻamaʻa - nā meaʻai e waiwai ana i nā goma haʻahaʻa e like me ka cereal type ʻO Bran āpau, palaoa kulina, pasta, pīni bata, soy, pī, pīpī a peanuts paha, no ka laʻana a me nā protein e like me ka hua manu, kaʻiʻo wiwi a iʻa paha. Hoʻohui, pono ka hydration.
• Ma ka hoʻomaʻamaʻa - ʻO nā gel a nā huaʻomaʻa a i ʻole nā ​​hua maloʻo e like me nā hua puaʻa a i ʻole nā ​​ʻapelika. No ka hydration e hoʻohana i ka inu haʻuki a i ʻole ka homumade serum a ʻaʻole wale e hoʻohana i ka wai no ka mea e alakaʻi ia i ka lilo o ka sodium a hiki ke kumu i ka hyponatremia, cramp, ka luhi a me ka hopu ʻana.
• Ma hope o ka hoʻomaʻamaʻa - ʻo ka ʻai ʻana i nā huaʻaleʻale me ka papa kuhikuhi glycemic kiʻekiʻe a me nā protein momona e like me nā wikamina, ka waiū skimmed me ke kokoleka, ka berena me ka steak turkey a me ka tī keʻokeʻo, no ka laʻana.

Pono e hōʻalo i nā meaʻai momona i ka momona, pono e hoʻopau i ka momona i nā mea liʻiliʻi a hoʻohana i nā momona olakino e like me ka aila ʻoliva, nā nati, nā ʻalemona a me nā pīnaʻi, no ka laʻana, no laila he mea nui ka ʻōlelo aʻo me kahi mea hānai.