He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa

Anter

• 1. ʻO nā meaʻai e waiwai ana i ka waiʻopa
• 2. Nā meaʻai waiwai Protein
• Meaʻai māmā
• 1. ʻO Yogurt me ka hua waina a me nā ʻoka
• 2. Panana a me pancakes oat
• 3. Ka waiū, maiʻa a me ka ʻāpala smoothie
• 4. ʻO ka lāʻauʻOat a me ka flaxseed me nā hua maloʻo
• 5. ʻO ka moa, ka hua moa, a me ka wahī ʻōmato

ʻO ka hānai ʻana ma hope o ka hoʻomaʻamaʻa pono kūpono i ka pahuhopu hoʻomaʻamaʻa a me ke kanaka, hiki ke lilo i ka paona, loaʻa ka nui o nā mākala a mālama paha i kahi nohona olakino, a pono e koi ʻia e kahi mea hānai, no ka mea hiki ke hōʻike ʻia nā meaʻai kūpono loa. kūpono no ka makahiki o ke kanaka, ka wahine, ke kaumaha a me ke kumu.

ʻO nā meaʻai e pono e hoʻopau ʻia ma hope o ka hoʻomaʻamaʻa pono e waiwai i nā pākeke a i ʻole nā ​​protein, no ka mea kōkua lākou i nā mākala e hoʻi hou mai ka hoʻoikaika kino a noho olakino, e hoʻopiha nei i ka ikehu i lilo i ka wā hoʻomaʻamaʻa a, ma o ka meaʻai a me ka wai, hiki ke mālama i ke kino hydration i nalowale i ka wā hoʻomaʻamaʻa ma muli o ka sweating.

1. ʻO nā meaʻai e waiwai ana i ka waiʻopa

ʻO nā meaʻai momona i nā kāhūhā e kōkua i ka hoʻopihapiha i ka ikehu i hoʻohana ʻia i ka wā hoʻomaʻamaʻa, nā glycogen muso, kuleana no ka mālama ʻana i ka ikehu i nā hunaola a me ka hoʻohou ʻana i kaʻiʻo o ka mākala, mālama i ke olakino.

Ma hope o ka hoʻomaʻamaʻa ʻana, pono nā huʻihāpā i nā mea e komo koke i ke kino, e like me ka laiki, pasta, berena keʻokeʻo, nā huaʻai, e like me ka maiʻa, nā ʻāpala, nā hua waina a me nā ʻāpala palaoa.

Eia nō naʻe, ʻokoʻa ka nui o nā haʻalako e pono ai ke kanaka eʻai ai e like me kā lākou pahuhopu hoʻomaʻamaʻa, pono e nīnau aku i kahi mea hānai e hoʻomaʻamaʻa ʻo ia i ka papaʻai a me nā nui, i mea e loaʻa koke ai nā hopena. E hōʻoia i nā meaʻai e kiʻekiʻe i nā huaʻale.

2. Nā meaʻai waiwai Protein

ʻO nā meaʻai i waiwai i nā protein o nā waiwai olaola kiʻekiʻe e like me ka waiū, ka yogurt maoli, ka tī, ka curd, ka hua manu a me ka moa paha e kōkua i ka hoʻihoʻi ʻana i ka mākala o ka hana āu i hana ai i ka wā hoʻomaʻamaʻa a mālama i kāu mau hunaola.

Ma hope o ka hoʻomaʻamaʻa ʻana, pono nā protein i pau i ka waiwai olaola kiʻekiʻe no ka mea aia nā amino acid i pono no ke kino olakino a hoʻohana maʻalahi ʻia e ke kino.

Eia nō naʻe, i mea e hiki ai ke hoʻokō i ka mea hoʻomaʻamaʻa me ka wikiwiki loa, he mea nui ia e hoʻoholo ʻia kahi papaʻai e kahi mea hānai, no laila kūpono kēia a me nā nui o nā meaʻai no kēlā me kēia kanaka. ʻIke i nā meaʻai waiwai protein nui.

Meaʻai māmā

ʻO ka hānai ʻana ma hope o ka hoʻomaʻamaʻa pono e hana ʻia i loko o nā minuke 30 mua i 1 mau hola ma hope o ka hoʻoikaika kino, he mea nui e hoʻopau i nā meaʻai olakino, akā waiwai kēlā i nā meaola, i loaʻa nā ʻaihue a me nā protein.

ʻO ka manawa o ka lā e hoʻomaʻamaʻa ai ke kanaka, hoʻohuli i ka mea a lākou e ʻai ai ma hope, ʻoiai inā ma mua o ka hoʻomaʻamaʻa ka hoʻomaʻamaʻa ma mua o nā papa nui, hiki ke hana ʻia ka hānai ʻana ma hope o ka hoʻomaʻamaʻa ʻana me nā meaʻai e like me kaʻiʻo, laiki a pasta paha, akā inā ka hoʻomaʻamaʻa hana ʻia i nā manawa ʻē aʻe o ka lā, hiki i nā meaʻai ke hoʻopau i nā mea olakino olakino, e like me:

1. ʻO Yogurt me ka hua waina a me nā ʻoka

He kumu maikaʻi ʻo Yogurt i ka protein, mea nui no ka mālama ʻana i ke olakino o nā mākala a me nā hono a kōkua i ke kino e hoʻi hou ma hope o ka hoʻomaʻamaʻa ʻana. ʻO nā hua waina a me nā ʻoka nā meaʻai momona a momona e hāʻawi i ke kino me ka ikehu e hoʻohana hou ai ia. I ka hoʻoikaika kino.

Nā Pono:

• 1 yogurt mālamalama;
• 6 mau hua waina;
• 3 punetēpō o nā flakes oat.

Hoʻomākaukau:

E hoʻokomo i loko o kahi pola e hoʻokomo i nā meaʻai āpau a kāwili. Hiki ke hana i kēia meaʻai māmā olakino i ka waena o ke kakahiaka a i ke awakea o ke awakea.

2. Panana a me pancakes oat

ʻO ka maiʻa a me nā ʻoka nā meaʻai momona i nā huʻohina, e kōkua ana e hoʻopiha i ka ikehu i lilo i ka wā hoʻomaʻamaʻa a me ka hāʻawi ʻana i kahi ʻano o ka māʻona, ʻoiai ʻo ke keʻokeʻo hua manu kahi kumu maikaʻi o ka protein a, no laila, kōkua i ka hoʻonui ʻana i ka nui o nā mākala, i ka hoʻoliʻiliʻi kaumaha a me ka hoʻihoʻi ma hope o ka hoʻoikaika kino. .

Nā Pono:

• 3 punetēpō o ka oatmeal;
• 1 maiʻa pala;
• 2 hua keʻokeʻo.

Hoʻomākaukau hoʻomākaukau:

I ka mea kāwili e kau i nā meaʻai āpau a kāwili a hiki i ka loaʻa ʻana o kahi hui like.

A laila, i loko o ka ipu hao wela, e hoʻonoho i nā ʻāpana liʻiliʻi, e ʻae ai e kuke ma kahi o 3 a 5 mau minuke, e hoʻohuli i nā pancake a waiho i ke kuke no ka manawa like.

3. Ka waiū, maiʻa a me ka ʻāpala smoothie

Waiwai ka waiū i ka protein, kōkua i ka mālama ʻana i ka mākala ma hope o ka hoʻomaʻamaʻa ʻana a me ka hoʻoikaika ʻana i nā iwi, a ʻo ka maiʻa a me nā ʻāpala kahi kumu maikaʻi loa o nā huakalā, e paipai ana i ka hoʻololi o ka ikehu i lilo a kōkua i ka hōʻemi i ka makemake ma ka hoʻonui ʻana i ka māʻona.

Nā Pono:

• 2 mau aniani o ka waiū;
• 1 maiʻa;
• 1 ʻāpala.

Hoʻomākaukau hoʻomākaukau:

I ka mea kāwili, kau i nā meaʻai āpau a kāwili a hiki i ka loaʻa ʻana o kahi hui like. E lawelawe i loko o ke kīʻaha.

4. ʻO ka lāʻauʻOat a me ka flaxseed me nā hua maloʻo

ʻO nā ʻō a me nā maiʻa i waiwai i nā kāhūhū e kōkua ai i ke ola ʻana o nā mākala ma hope o ka hoʻomaʻamaʻa ʻana a, no ka mea waiwai lākou i ka fiber, hoʻonui i ka māʻona, hoʻemi i ka makemake, a me ka flaxseed kahi kumu maikaʻi loa o ka fiber a me ka omega 3, e ʻae ai e hōʻemi. nā momona o ke kino. waiwai nā hua maloʻo i nā protein, hoʻonāukiuki i ka hana ʻana o nā mākala a me nā momona maikaʻi, e hoʻonui ana i ka māʻona ma hope o kāna ʻai ʻana.

Nā Pono:

• 1 mau kīʻaha oat flakes;
• 1 kīʻaha o nā ʻano olonā;
• ½ kiaha o ka ʻalemona lamineka ʻia;
• ¼ kīʻaha o nā nati;
• 2 maiʻa pala;
• 1 kahi teaspoon o ka kinamona pauka;
• 1 punetune o ka meli.

Hoʻomākaukau hoʻomākaukau:

E hoʻopili mua i ka umu i 180ºC a, i kahi pā, waiho i kahi pepa pepa pepa. I loko o kahi pola e kāwili i nā ʻoka, nā olonā, nā ʻalemona a me nā walnuts, a, ʻokoʻa, mash, maiʻa, kinamona a me ka meli a hiki i ka hoʻomaʻemaʻe ʻia. E kāwili i ka puree me nā koena i koe a kau ma ka pā, e kaomi pono. Hoʻomoʻa no kahi o 25 a 30 mau minuke. Ma hope o ka hōʻoluʻolu ʻokiʻoki i nā kī.

5. ʻO ka moa, ka hua moa, a me ka wahī ʻōmato

ʻO ka moa a me ka hua manu kahi kumu maikaʻi o ka protein a, no laila, kōkua i ka hoʻihoʻi ʻana o nā mākala ma hope o ka hoʻomaʻamaʻa a kōkua e hoʻonui i ka nui o nā mākala. Hoʻohui ʻia, he hua ka kōmato me ka liʻiliʻi o nā calories a, ʻoiai ka hapa haʻahaʻa o nā carbohydrates a me nā protein, waiwai ia i ka huaora C a me nā waiwai diuretic, ka hoʻoikaika ʻana i ka ʻōnaehana paleʻea a me ke kōkua ʻana me ka paʻa wai.

ʻO ka Lettuce kahi meaʻai i waiwai nui i nā antioxidant a me nā olonā e kōkua ai i ka pohō kaumaha e hāʻawi ana i kahi ʻano o ka māʻona, me ka hoʻopili ʻana i nā minelala e like me ka calcium a me ka phosphore e kōkua i ka hoʻoikaika ʻana i nā iwi.

Nā Pono:

• 1 wahī wahī;
• 100g o ka moa kuʻi ʻia;
• 1 hua manu,
• 1 ʻōmato;
• 2 lau lettuce;
• 1 kahi teaspoon o ka ʻaila ʻoliva;
• 1 paina paʻakai;
• ʻO Oregano e ʻono.

Hoʻomākaukau hoʻomākaukau:

I ka pā, hoʻomoʻa i ka moa a me ka hua manu. Ma hope o ka kuke ʻana, waiho i ka moa i loko o kahi pola a ʻokiʻoki iā ia. E uhaʻi i ka hua i nā ʻāpana a kāwili pū me ka moa me ka aila, ka paʻakai a me ka oregano. E kau i ka letus, ke kōmato, ka moa a me ka hua manu ma luna o ka wahī, wahī i ka wahī a lawelawe.

E nānā i ka wikiō ma nā meaʻai māmā e hoʻomaʻamaʻa: