3 Mea Pākuʻi Homemade no ka hoʻoikaika kino

Anter

• 1. Eggnog no ka muscle hypertrophy
• 2. ʻO ka wikamina no ka cramp
• 3. ʻO ka wikamina e hoʻoikaika ai i nā iwi

ʻO nā mea hoʻolauna wikamina kūlohelohe no nā mea pāʻani he ala maikaʻi loa e hoʻonui i ka nui o nā meaola nui no ka poʻe hoʻomaʻamaʻa, i mea e wikiwiki ai ka ulu ʻana o nā mākala olakino.

ʻO kēia nā mea hoʻopihapiha homemade waiwai i ka magnesium, calcium a me protein i pale i ke ʻano o ka cramp, hoʻoikaika i nā iwi a makemake i ka loaʻa o ka nui muscle.

1. Eggnog no ka muscle hypertrophy

Kuʻi i ka blender 1 hua manu, 1 yogurt paʻa a me 1 teaspoon kō.

He maikaʻi kēia eggnog e lawe ma hope o ka hoʻomaʻamaʻa ʻana, no ka mea hoʻonui ia i ka nui o ka protein a makemake i ka hoʻonui ʻana i ka nui o nā mākala.

221 calories a me 14.2 g protein

2. ʻO ka wikamina no ka cramp

Kuʻi i ka mea kāwili ʻia 57 g mau hua ʻōpala honua, 1 kīʻaha waiū a me 1 maiʻa. Me kēia wikamina hiki ke loaʻa nā nui a pau o ka magnesium e pono ai no hoʻokahi lā.

Ma waho aʻe o ka lawe ʻana i kēia wikamina pono ia e inu i ka 1.5 a i ka 2 liters o ka wai i kēlā me kēia lā, no ka mea, ʻoi aku ka makemake o ka make wai i ke ʻano o ke kolo.

531 calories a me 370 mg magnesium.

3. ʻO ka wikamina e hoʻoikaika ai i nā iwi

Pepelu i ka blender 244 g waiū, 140 g papaya a me 152 g mauʻu strawberry. Ma waho aʻe o kēia wikamina, i mea e ʻai ai i ka nui o ka puna e pono ai i ka lā e pono ai e inu i kekahi kīʻaha waiū, 1 yogurt a me 1 ʻāpana o ka tī.

244 calories a me 543 mg calcium

Pono e hele pū me nā mea kōkua kūlohelohe a i ʻole papa e ka loea olakino e like me kahi nutristist.

E nānā hoʻi: Nā mea hoʻohui e loaʻa ai ka nui o ka mākala