5 mau meaʻai maikaʻi e hoʻopiha hou i ka wahī me ka ma hope o ke kau HIIT

Anter

• Huamoa
• ʻO Blueberry
• ʻApokila
• Nā lau lau ʻōmaʻomaʻo
• Pauka protein
• Ke laina lalo

Ma hope o kēlā kau HIIT kuʻi puʻuwai, hoʻopiha hou me nā protein-nui, nā meaʻai waiwai antioxidant.

Hele mau wau i lalo no kahi hoʻomaʻamaʻa maikaʻi, sweaty, ʻoi aku ka mea e kuni i ka nui o nā calories a hana i ka hou i kahi manawa pōkole. A ʻo kekahi o nā ʻano hoʻoikaika kino makemake nui ʻia no ʻelua mau makahiki e holo ana i nā tikika ʻelua o kēia mau pahu.

E komo i ka hoʻomaʻamaʻa wā waena kiʻekiʻe (HIIT).

Hōʻike nā haʻawina e pili ana ʻo HIIT - nā pōkole pōkole o ka hoʻoikaika ikaika kiʻekiʻe i ukali ʻia e nā wā hoʻomaha pōkole - ua hoʻopili ʻia me ka pohō kaumaha, ka hoʻonui ʻana o ka hoʻoikaika aerobic a me ka anaerobic, a me ka hoʻoikaika ʻana i nā mākala.

He kūpono hoʻi ia no kēlā mau pōkole i ka manawa.

Eia naʻe inā ʻoe e hoʻohui nei iā HIIT i kāu hana maʻamau e kōkua iā ʻoe e hōʻea i kāu pahuhopu hoʻoikaika kino, he mea nui e hoʻopili ʻoe ia me ka meaʻai kūpono. Hoʻopiha hou i kou kino ma hope o ka hoʻolālā me nā ʻano pono o nā mea kōkua i ka hoʻoponopono ʻana a me ka ulu ʻana o nā mākala a hiki ke kōkua i ka hoʻololi ʻana i kekahi ikehu i nalowale i kāu hana.

No laila, inā ʻo 2019 ka makahiki āu e hāʻawi ai iā HIIT i kahi hoʻāʻo, e ʻike pono ke koho nei nō ʻoe i nā meaʻai kūpono kūpono ma hope o kāu hoʻoikaika. I mea e hoʻomaka ai, hiki iā ʻoe ke nānā i kaʻu mau manaʻo ʻelima nui i lalo.

Huamoa

ʻO nā hua manu kekahi o nā mea maikaʻi loa - a me kaʻu punahele punahele - nā meaʻai ma hope o kahi hoʻolālā. He mana ikaika lākou o ka meaʻai, me ka nui o nā protein a me nā momona olakino - ma kahi o 7 gram a me 5 mau gram i kēlā me kēia hua.

Ua manaʻo ʻia hoʻi nā hua moa he kumuwaiwai "protein piha". ʻO kēia ke kumu i piha iā lākou ʻeiwa o nā amino acid pono, i hoʻopili ʻia i ke kōkua ʻana i ke ola ʻana o nā mākala. Loaʻa i nā hua manu i nā huaora B, hiki ke kōkua i ka hana ikehu.

Aloha au i ka hoʻohana ʻana i nā hua no ka protein. He meaʻono lākou, maʻalahi e hana, a hiki ke hoʻomākaukau i nā ʻano ʻano like ʻole. ʻO kekahi o kaʻu mau punahele punahele kaʻu salakeke hua avocado. E hoʻomoʻi i nā hua moa i hoʻolapalapa ʻia i ka avocado, ka ʻumiʻumi puaʻa ʻalani, nā picks dill, a me ka paʻakai a me ka pepa. E hauʻoli iā ia ma kahi ʻāpala.

ʻO nā manaʻo ʻē aʻe no ka hoʻokomo ʻana i nā hua i loko o kāu meaʻai māmā hope-hoʻomaʻamaʻa:

• ma ka sāleta me ka tuna a me ka milo
• 'ōpala me nā pepa a me nā lau
• paila paʻapū me kahi pinch o ka paʻakai a me ka pepa

ʻO Blueberry

ʻOluʻolu nā Blueberry a piha pū me ka fiber dietary, nā wikamina, nā protein, a me nā antioxidants.

Hoʻokumu nā ʻano hoʻoikaika kino āpau i kekahi ʻano o ke koʻikoʻi oxidative, a i ʻole ke kaulike ʻole ma waena o nā radical free a me nā antioxidants i kou kino. No kēia kumu, he mea nui e hoʻokomo i nā meaʻai waiwai antioxidant i kāu papaʻai i kēlā me kēia lā.

ʻO ka mea hou aku, ʻo ka ʻai ʻana i nā blueberry ma hope o ka hoʻomaʻamaʻa e hoʻopili ʻia i ka manawa hoʻolauleʻa muscle hōʻeleu.

Hiki iā lākou ke hoʻohui ʻia i kāu papaʻai i nā ʻano like ʻole.

ʻAi au i ka blueberry i kēlā me kēia manawa a hoʻolei wau i kahi lima a ʻelua paha i kaʻu leʻaleʻa hoʻomaʻamaʻa hope.

Nā ala ʻē aʻe e hoʻokomo i kēia mau mea i kāu meaʻai māmā hope-hoʻomaʻamaʻa pū:

• pālua ʻia me ka yogurt niu
• luna no ka ʻoka
• leʻaleʻa iā lākou iho

ʻApokila

He omo wau no ka ʻāpala maikaʻi. Nui ka momona o kēia hua momona i ka magnesium, kahi mea maikaʻi loa no ka hoʻōla hou ʻana i nā mākala. Loaʻa iā ia he 14 pakeneka o kāu waiwai o ka potassium i kēlā me kēia lā, hiki ke kōkua i ka hoʻoponopono ʻana i ke kaulike wai a me ka kaohi ʻana i ka hana uila o ka puʻuwai a me nā mākala ʻē aʻe.

ʻO ka mea hou aku, ʻo ka avocado kahi kumu maikaʻi loa o ka folate a me nā huaora C, K, a me B-6, nā mea āpau he anti-inflammatory nutrient, i hiki ke kōkua i ka hōʻemi ʻana i ka mumū i loko o ke kino e hopena ʻia e ka hoʻoluhi hoʻoikaika kino.

I ka pōkole, he ala maikaʻi loa kēia hua e kōkua ai i ka hoʻōla HIIT.

Noʻu, ʻike pono wau e hoʻokomo ia i hoʻokahi i ʻelua o kaʻu mau meaʻai i kēlā me kēia lā a ʻike wau he hapakolu o ka avocado kahi lawa lawelawe. Eia kekahi mau ala e leʻaleʻa ai i nā avocados:

• pālua ʻia me nā hua
• kālua ʻia i ka palaoa
• hoʻohui ʻia i kahi pola mana
• kiola ʻia i loko o kahi mānoanoa
• ma kāna iho me kahi liʻiliʻi o ka paʻakai a me ka pepa lepo hou

Nā lau lau ʻōmaʻomaʻo

E like me nā blueberry, nā lau lau ʻōmaʻomaʻo i ʻāpana o kaʻu hana o ka post-workout. Chock-piha lākou i nā huaora, nā minelala, a me nā fiber. He haʻahaʻa hoʻi lākou i nā calorie.

ʻO kēia ʻanoʻano o nā mea kanu he kiʻekiʻe hoʻi i nā antioxidant a hiki ke kōkua i ka hōʻemi ʻana i nā radical manuahi e hoʻokuʻu ʻia i ka wā o ke hoʻomaʻamaʻa HIIT.

Aia kekahi ʻano nui o nā lau lau ʻōmaʻomaʻo e koho mai, akā ʻo kekahi o nā mea i makemake nui ʻia e hoʻopili ʻia.

• kale
• milo
• arugula
• kahawai wai

E like me kaʻu e hana nei me nā blueberry, hoʻolei mau wau i kahi milo maloʻo i loko o kaʻu mau hana ma hope o ka hoʻomaʻamaʻa - ma kahi o ʻelua mau lima nui. Hoʻomaʻamaʻa maʻalahi ia i ka maʻalahi inā paʻahau, ʻo ia hoʻi ʻaʻole hiki iā ʻoe ke ʻono iā ia, me ka ʻole e hoʻoiloʻi i kāu smoothie!

Hiki iā ʻoe ke ʻai i nā greens lau i kēia mau ʻano:

• hoʻomoʻa ʻia me ka aila ʻōliva keu me he ipu ʻaoʻao
• kiola ʻia i loko o ka salakeke
• hoʻohui ʻia i kahi pā pasta me ka protein protein

Pauka protein

Ke hōʻoia nei i ka loaʻa ʻana o ka lawa pono o ka protein meaʻai āpau i kou kino e kōkua ai i ke kaʻina hana hoʻihoʻi muscle ʻaʻole maʻalahi a hiki ʻole paha. I kēia hihia, paipai wau i ka nānā ʻana i kahi pauka protein maikaʻi kiʻekiʻe, hiki ke kōkua i ke kino ke loaʻa ka haʻihaʻi Muscle i ka wā o ka hoʻomaʻamaʻa ikaika a i ʻole nā ​​hana HIIT.

ʻO kekahi mea maikaʻi ke hiki mai i ka pauka protein ka mea maʻalahi. He koho grab-and-go maikaʻi loa ia no kēlā mau mea pōkole i ka manawa, me ka ʻole e mālama i nā mea no ka lōʻihi.

ʻOiai makemake wau e koho no nā pulehu protein vegan ulu i kekahi hapa ma muli o koʻu hoʻomanawanui ʻole i ka lactose, aia kekahi mau ʻano ma waho e hoʻāʻo ai. Ma ke ʻano he kihi, hoʻāʻo wau e mālama i ke kō i lalo ma mua o 6 a 8 mau gram no kēlā me kēia lawelawe.

Ke laina lalo

Hoʻopiha hou i kou kino me ka momona, nā meaʻai āpau ma hope o ka HIIT he mea nui i ka hana a me ka hoʻōla. Hoʻohui hoʻokahi - a i ʻole āpau! - o kēia mau meaʻai i kāu meaʻai māmā hope o ka hoʻomaʻamaʻa e kōkua ai me ka hoʻōla hou ʻana i ka mākala, ka synthes protein, a ʻo ka mea hope loa, kōkua i kou hiki ke hoʻokō i kāu mau pahu hopu.

ʻO Rachael DeVaux kahi mea lapaʻau i hoʻopaʻa inoa ʻia a me ka mea hoʻomaʻamaʻa pilikino pilikino i hoʻokumu ʻia ma Seattle. ʻO kāna mea e kia nei ka hāʻawi ʻana i nā meaʻai hoʻomākaukau, nā ʻōlelo aʻoaʻo a me nā hana hoʻopunipuni, a me nā manaʻo hoʻoikaika kino. ʻO ka pahuhopu o Rachael ka hāʻawi ʻana i ka poʻe me nā pono hana e pono ai lākou e kūkulu i nā ʻano olakino a ola loa i kahi nohona kaulike. Hiki iā ʻoe ke loaʻa iā Rachael ma kāna blog, a i ʻole ma Instagram, Facebook, Twitter, a me Pinterest.