He aha e ʻai ai ma mua o ka hiamoe ʻana e kau ʻole ai i ke kaupaona

Anter

• 4 mau meaʻai māmā e ʻai ai ma mua o ka hiamoe
• He aha e ʻai ai ma mua o ka hiamoe no ka hypertrophy
• ʻAnoʻai ka ʻai ma mua o ka hiamoe?

ʻOiai he nui ka poʻe e hoʻāʻo e hōʻalo i ka ʻai ʻana i ka meaʻai ma mua o ka hiamoe, no ka mea, manaʻoʻiʻo lākou hiki ke hoʻonui i nā mālama momona a no laila ke alakaʻi nei i ka loaʻa ʻana o ke kaumaha, ʻaʻole ʻoiaʻiʻo kēia. Eia nō naʻe, pono e ʻike pehea e koho ai i ka mea e ʻai ai ma mua o ka hiamoe ʻana no ka mea inā kiʻekiʻe loa ka nui o ka calorie, hiki i ka meaʻai māmā ma mua o ka hiamoe ke hoʻonui i ka nui momona a hoʻopōʻino i ka loaʻa nui o nā mākala, no ka laʻana.

Ma mua o ka hiamoe pono ʻoe e ʻai i nā meaʻai māmā maʻalahi e ʻeli a loaʻa nā pono hoʻomalulu e kōkua ai i ka hiamoe, e like me ka avocado vitamina, yogurt me nā ʻoka, maiʻa me nā hua a i ʻole ka waiū me ka meli, e laʻa me. E ʻike pū i kahi papa inoa o nā meaʻai e kōkua i ka hiamoe.

Hoʻohui ʻia, hiki iā ʻoe ke inu pū i nā mea inu me ka hoʻoluʻolu e like me ke kī chamomile a i ʻole ka wai momona momona, kahi e kōkua maʻamau ai e hoʻomaha, hoʻomaha a hiamoe maikaʻi, he mea nui ia i ke kaʻina hana kaumaha a me ka hoʻōla a me ka ulu ʻana o nā mākala.

4 mau meaʻai māmā e ʻai ai ma mua o ka hiamoe

No ka poʻe makemake e lilo i ka kaumaha he mea nui ʻaʻole e hiamoe hiamoe no ka mea e ʻoi aku ka pōloli o lākou i ka lā aʻe, no laila ke ʻano e ʻai hou. No laila, he aha ka mea e pono ai e ʻai ʻia ma mua o ka hiamoe ʻana, i mea e kau ʻole ai i ke kaupaona he mau meaʻai māmā me nā kalory liʻiliʻi e like me:

1. He kīʻaha laiki, soya a inu waiu paha;
2. ʻO kahi yogurt;
3. ʻO kahi palakiwi a i ʻole kiwi smoothie;
4. He gelatin.

I kekahi manawa, he kī tī wale nō e like me ka chamomile, ka linden a i ʻole ka balema lemona, no ka laʻana, ua lawa e kōkua ai e hōʻemi i ka manaʻo o ka pōloli a ʻaʻole pono ia e ʻai ma mua o ka hiamoe. Inā ʻoe e hana i ka pō, ʻaʻole lawa kēia mau meaʻai māmā, akā ʻaʻohe pono e hoʻonui loa. E ʻike i kekahi mau ʻōlelo aʻoaʻo e pili ana i ka mea e ʻai ai i ka pō ma ka hana.

He aha e ʻai ai ma mua o ka hiamoe no ka hypertrophy

No ka poʻe makemake e hoʻōla a hoʻonui i ka nui o nā mākala, makemake i ka hypertrophy muscle, pono e ʻai i nā meaʻai i loko o nā protein e like me ka waiū a me nā huahana waiū a i ʻole nā ​​hua manu a me nā huaʻohina index glycemic haʻahaʻa e like me nā kīʻaha piha e hoʻopiha i ka ikehu i hoʻolilo ʻia i ka wā hoʻomaʻamaʻa ʻaʻole pōloli i ka wā hoʻomaʻamaʻa. pō.

ʻO kekahi mau mea ʻono maikaʻi e hana ma mua o ka hiamoe no ka poʻe makemake e hoʻonui i ka nui o nā mākala hiki ke lilo i ka oatmeal, ka avocado a i ʻole ka smoothie maiʻa a me ka yogurt me nā ʻō, e laʻa me.

ʻAnoʻai ka ʻai ma mua o ka hiamoe?

ʻO ka ʻai ʻana ma mua o ka hiamoe maikaʻi ʻole inā momona ka pāʻina a paʻakikī e ʻeli. Eia hou, pono wale nō e ʻai ma mua o ka hiamoe inā ʻoi aku ka lōʻihi ma waena o ka manawa ʻaina a me ka manawa moe ma mua o 3 mau hola.

ʻAʻole maikaʻi ia e inu i nā mea inu e like me ke kope, ʻona, ʻeleʻele a i ʻole soda me ka caffeine ma mua o ka hiamoe no ka mea hoʻonāukiuki kēia mau mea inu a ʻaʻole hāʻawi i ka hiamoe maha. E ʻike i nā pane i nā kaʻao ʻē aʻe a me nā ʻoiaʻiʻo e pili ana i nā papa hana hōʻemi kaumaha.

E nānā i ka wikiō aʻe a ʻike i ka mea e hana ai inā kū ka pōloli i ka pō hoʻokahi.