ʻO nā meaʻai lāhui Spartan maikaʻi loa e ʻai ma mua, ma hope, a i loko o ka hanana, e like me ka Dietitians

Anter

• Nā Meaʻai Lahui Spartan 101
• Paina Mamua o ka heihei
• Ma ka hanana
• Ai Mahope o ka heihei
• Nānā no

Hoʻopiʻi nā hanana kūpaʻa ʻoi loa i ka ʻoʻoleʻa loa o nā paʻakikī. ʻAʻole paʻakikī kēia mau heihei keakea i ke kino, akā paʻakikī pū kekahi i ka noʻonoʻo. ʻO ia ke kumu o ka ʻike ʻana i nā meaʻai ʻoi loa e hoʻokomo i kāu papaʻai he mea koʻikoʻi i ka hana kiʻekiʻe. Ma ke ʻano he dietitian i hoʻopaʻa inoa ʻia, ʻo kaʻu hana ka hōʻike iā ʻoe i ka hana ikaika a ka meaʻai i ka hānai ʻana i kāu holoholona o loko, e like me kēia mau lāhui Spartan lāhui.

ʻO wau a me kaʻu kāne he mau mea hoʻokūkū Spartan, no laila hiki iaʻu ke hōʻoia i kēia mau hanana keakea i kou kino-e lilo ana i mea nui e pono ai ka wahie me nā meaʻai lāhui Spartan momona loa. No laila, ua noi wau i kaʻu kāne ma ke ʻano he puaʻa guinea no kaʻu hoʻokolohua "ʻai no ke ahonui". E ʻoluʻolu, ua nānā au me ʻekolu mau meaʻai meaʻai haʻuki e hōʻoia i koʻu ala pololei i ka wā e hui pū ai i nā meaʻai lāhui Spartan maikaʻi loa. Ma lalo iho kā lākou mau pane a nānā i loko o ka papaʻai o ka mea hoʻokūkū Spartan.

Nā Meaʻai Lahui Spartan 101

"ʻO ka hoʻoulu ʻana i ka heihei keakea ua like loa ia me nā hanana hoʻomanawanui ʻē aʻe. ʻOi aku ka nui o ka ikaika o ke kino o luna i ka wā o nā heihei hoʻopaʻapaʻa, no laila pono ʻoe e ʻai i ka nui o ka waipika ma mua a me ka waena waena e hoʻoulu i kēia mau pūʻulu ʻiʻo nui," wahi a Torey ʻO Armul, MS, RD, waha ʻōlelo no ka Academy of Nutr and Dietetics.

ʻO Natalie Rizzo, MS, RD, he meaʻai meaʻai haʻuki a me ka mea nona ka Nutrition a la Natalie, hoʻopuka i ka ʻōlelo a Armul: "Ua like loa nā mea ʻelua. He mau pilikia ko nā lāhui Spartan, no laila hiki i ke aʻo ʻana ke komo i ka hoʻomaʻamaʻa ikaika o ke kino luna ma mua o nā lāhui kuʻuna. ʻ suggestlelo aku wau i wahi protein ʻē aʻe no nā lā hoʻomaʻamaʻa ikaika, e like me kahi ʻāpana o ka moa a i ʻole ka waiū kokoleka ma hope o ke kau hoʻomaʻamaʻa. " (E ʻike i ke kumu i kapa ʻia ai ka waiū kokoleka "ka inu maikaʻi loa ma hope o ka hoʻomaʻamaʻa.")

ʻAʻohe hopena hoʻokahi-nui-āpau no nā meaʻai lāhui Spartan ʻoi loa. ʻO ia no ka mea ʻokoʻa ka pono o nā mea haʻuki e pili ana i ko lākou kino momona momona a me nā pahuhopu hoʻomaʻamaʻa, e like me Alissa Rumsey, MS, R.D., a he wahaʻōlelo hoʻi no ka Academy of Nutr and Dietetics.

"Ma muli o nā ʻokoʻa o ka pae testosterone a me ka estrogen, loaʻa pinepine nā wahine i 6 a 11 pakeneka ke kiʻekiʻe o ke kino e hoʻohālikelike ʻia i nā kāne a makemake nui i ka hapa nui o nā calorie ma kahi o nā kāne ʻālapa," wehewehe ʻo ia. "ʻOi aku ka nui o nā pono hao o nā wahine, ʻoiai e lilo ana kēia mineral i kēlā me kēia mahina i ka manawa o ka menstruation."

Manaʻo ʻo Armul e nānā ka poʻe haʻuki wahine i ka ʻai ʻana i nā meaʻai i ka hao i kā lākou aʻo ʻana, e like me ka pīni, nā ʻiʻo wīwī, nā iʻa, nā kīʻaha paʻa, a me nā lau lau, ma ke ʻano he ʻai kaulike. (E pili pū ana: 9 Meaʻai waiwai hao ʻaʻole Steak)

No ka heihei 20+ mile a ʻoi aku ma kahi o 50 mau ālai, ʻae like lāua ʻo Armul lāua ʻo Rizzo i ka wā e pili ana i nā lāhui Spartan, ʻo nā mea momona maʻalahi a maʻalahi me ka huikau o ka protein kahi kumu nui o ka wahie. I ka wā o ka hanana, manaʻo lākou e hoʻopiha hou i kēlā me kēia hola me kahi mea inu electrolyte-carbohydrate a / a i ʻole gels, gummies, a i ʻole nā ​​​​suʻi maʻalahi. Ma hope o ka heihei, pono ia e kiʻi i ke kaulike kūpono o nā protein a me nā huehue i loko o kou kino. (Makemake e hoʻonui i kou wikiwiki? E nānā i kēia mau meaʻai i hiki ke hoʻolalelale iā ʻoe.)

Ma waho aʻe o nā meaʻai lāhui Spartan āu e ʻai ai, i ka manawa ʻai ʻoe iā lākou, ʻoi aku ka nui ma hope o ka heihei, mea nui pū kekahi. Pono ʻoe e manaʻo e loaʻa ka protein i loko o 30 a 60 mau minuke o ka heihei, inā he "paʻa protein maʻalahi, smoothie me ka pauka protein, a i ʻole ʻai piha me 20 grams a ʻoi aku paha o ka protein," wahi a Armul.

Ma lalo, nā meaʻai lāhui Spartan kiʻekiʻe i hoʻoulu ʻia i ka hana kiʻekiʻe a kaʻu kāne.

Paina Mamua o ka heihei

1 ʻĀpana palaoa piha

Ma kahi o 60 a 90 mau minuke ma mua o ka pepeiaohao hoʻomaka, ua hiki i ka manawa e kaʻana like i ka toast. ʻAʻole, ʻaʻole ke ʻano huʻihuʻi o ka toast (e kala mai). ʻO ka ʻai ʻana i ka berena keʻokeʻo a i ʻole ka palaoa holoʻokoʻa kāu koho. I ka hoʻohana ʻana i ka meaʻai no nā haʻuki a me nā meaʻai lāhui Spartan, makemake kekahi poʻe i ka berena me ka liʻiliʻi o ka fiber. Eia nō naʻe, inā holo ka berena palaoa me kou ʻōpū a ʻaʻole ia e hoʻonāukiuki i ka gastrointestinal, e hoʻomau i ka ʻai ʻana i ka palaoa palaoa ma mua o ka hele ʻana i ka laina hoʻomaka. (E pili ana: Hiki paha ke loaʻa ka nui o ka fiber i kāu meaʻai?)

Ma ka hanana

ʻO Gatorade + Nā ʻAi Paʻi Paʻi

Ua hoʻāʻo mākou i nā mea āpau! Nā Gels, nā kanakē, nā ʻeke; ʻO ka laina lalo, nā mea a pau i hōʻeha i ka digestive. Ua loaʻa iā mākou ke kumu maikaʻi loa o ka meaʻai e kōkua maoli iā ia e hāʻawi koke iā ia i ka pahū glucose wikiwiki, ʻo ia ka Pressed by KIND snack bars (Buy it, $15 for 12, amazon.com), hoʻopiha ʻia me ka hui ʻana o 100 pakeneka huaʻai a me nā mea kanu. Hāʻawi kēlā me kēia pā i ka 17g o ke kō maoli a maʻalahi ke hoʻoheheʻe ʻia ma ka hele. Ma ka ʻokiʻoki ʻana i kēia mau meaʻai lāhui Spartan a liʻiliʻi, hoʻohana ʻo ia ma kahi o hoʻokahi pā i kēlā me kēia hola me ka Gatorade (Buy It, $18 no 12, amazon.com) hoʻopau ʻo ia i kēlā me kēia 20 mau minuke e hoʻopiha i kāna mau electrolytes.

Ai Mahope o ka heihei

ʻO ka Protein Shake + Roasted and Salted Shelled Pistachios

ʻO kēia ka manawa paʻakikī loa no nā mea pāʻani e ʻai i kahi mea momona. Hoʻomaʻamaʻa pinepine kaʻu kāne i ka hoʻomaha ʻana i kona kino a nānā i kāna mau stats he kaua ia e ʻai i kahi mea olakino i ka manawa kūpono no kāna mau pono hoʻōla. Ma waho o nā meaʻai lāhui Spartan āpau, hiki i kahi lulu protein maʻalahi maʻalahi e hoʻopakele, keu hoʻi ke mamao mākou mai ka home a ʻaʻohe o mākou mea hana e hoʻomākaukau ai. ʻO ka protein whey—ʻo ia ka protein i hoʻohana ʻia i nā haʻalulu he nui loa ia i loko o ke kino, e kōkua ana i ka hoʻoponopono ʻana i nā ʻiʻo a hāʻawi koke i nā meaʻai pono i ka wā hoʻōla. (Kū i luna, pehea ka ʻokoʻa o ka protein whey ma mua o ka protein protein?)

Ke hāʻawi nei ma kahi o 30g mau protein maikaʻi, hoʻoluliluli kūlua kahi protein me kahi lima o nā pistachios pūlehu ʻia a me ka paʻakai. Hāʻawi kahi hoʻokahi auneke o ka pistachios pūlehu ʻia a me ka paʻakai i 310 mg o ka potassium a me 160 mg o ka sodium, nā electrolytes nui e kōkua i ke kākoʻo i ka wai. Bonus: Loaʻa i loko o Pistachios nā antioxidant e hāʻawi iā lākou i kā lākou ʻōmaʻomaʻo a me ka poni.

Hōʻike: Hana wau me Wonderful Pistachios a me KIND Snacks e kōkua i nā mea kūʻai mai i nā koho olakino.

Nānā no