ʻO 15 mau meaʻai maikaʻi loa e ʻai ma hope o ka holo ʻana

Anter

• 1-5. No ka pohō kaumaha
• 1. Salakeke beet
• 2. Mākeke
• 3. Hummus a me nā mea kanu maka
• 4. ʻO ka omelet Veggie
• 5. ʻO ʻApala a maia paha me ka waiūpaka
• 6-10. No ke kūkulu ʻana i nā mākala
• 6. Ka waiū kokoleka
• 7. Lulu ka protein protein
• 8. ʻO ka moa moa me nā mea kanu i hoʻomoʻa ʻia
• 9. Ke tī a me nā huaʻai
• 10. Pea protein pauka
• 11-15. No nā marathon
• 11. pola Burrito
• 12. Penne me ka moa a me ka broccoli
• 13. Salemona me ka laiki a me ka asparagus
• 14. Pahu oatmeal i hoʻoili ʻia
• 15. ʻO yogurt Greek me ka hua a me ka granola
• Ke laina lalo

Inā ʻoluʻolu ʻoe i ka holo leʻaleʻa, hoʻokūkū, a i ʻole ma ke ʻāpana o kāu pahuhopu olakino holoʻokoʻa, he ala maikaʻi loa ia e hoʻomaikaʻi ai i kou olakino puʻuwai.

ʻOiai ke nānā nui ʻia e pili ana i ka mea e ʻai ai ma mua o ka holo ʻana, ʻo ka mea āu e ʻai ai ma hope he mea nui ia.

Kaukaʻi ʻia i kāu mau pahuhopu - e like me ke kaupaona ʻana, ka loaʻa ʻana o nā mākala, a i ʻole ke hoʻopau ʻana i kahi holo lōʻihi - hiki i nā meaʻai like ʻole ke hāʻawi i nā pono like ʻole.

Eia nā meaʻai 15 maikaʻi loa e ʻai ma hope o kāu holo.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1-5. No ka pohō kaumaha

ʻO ka hoʻoikaika kino kahi mea nui o kēlā me kēia ʻano hana hoʻēmi kino, a he mea nui ia no ka mālama ʻana i ka pohō kaumaha i ka wā lōʻihi ().

ʻO ka holo ʻana kahi hana i makemake nui ʻia e ka poʻe he nui e nānā ana e lilo i ka kaupaona, no ka mea hiki ke hana ʻaneʻane i nā wahi āpau a me ka hoʻohana ʻole o nā lakohana pipiʻi.

Eia nā 5 o nā meaʻai maikaʻi loa e ʻai ai ma hope o ka holo ʻana ke lilo ka pahuhopu i ka pohō kaumaha.

1. Salakeke beet

He momona nā beets i nā mea momona, haʻahaʻa i nā calorie, a me kahi kumu o ka puluniu e kāohi ana i ka pōloli, e hoʻonui ana iā lākou i kēlā me kēia salakeke.

ʻO ka mea hou aku, kiʻekiʻe lākou i nā nitratesʻai, nā mea hoʻohui e kōkua i kou kino e hana i ka nitric oxide, kekahi o nā mole nui no ke olakino o ke kīʻaha koko.

Ua hōʻike ʻia nā noiʻi e hiki i nā nitrates papaʻai mai nā beets a me nā mea kanu momona-waiwai ʻē aʻe, e like me ka milo a me nā arugula, ke hoʻonui i ka hana holo ʻana a hoʻolohi hoʻi i ka luhi ʻana (,).

Ke hoʻohana nei i nā greens saladi huikau e like me kāu kumu, e hoʻomoʻi i hoʻokahi peeled a me cubed i hoʻomoʻa ʻia i ka beet a luna me nā palaoa kao kao.

Hoʻopau i ka salakeke me kahi ʻōpelu o ka vīnega balsamic a hoʻohui i ka paʻakai a me ka pepa e ʻono. Inā ʻoe e ʻimi nei i kahi meaʻai māmā ma hope o ka holo ʻana, e hoʻomoʻi i nā pīpī, kahi hua moa i paila ʻia, a i ʻole i kekahi ʻāpana salemona no ka hoʻonui ʻana i ka protein.

2. Mākeke

ʻO kahi huaʻai pīkino kauwela punahele, he kakaikahi ko ka wai ʻulu a kahi kumu maikaʻi o ʻelua mau mea kanu mea kanu ikaika - citrulline a me lycopene.

E like me nā nitratesʻai, kōkua ʻo citrulline i kou kino e hana i ka nitric oxide a lohi paha i ka luhi o ka hoʻoikaika kino a hoʻomaha i ka ʻehaʻeha o nāʻiʻo (,,).

Loaʻa i ka wai he 91% ma ke kaupaona, hiki i ke kinawai ke kōkua iā ʻoe e hana hou i hope o kāu holo ().

Hiki iā ʻoe ke leʻaleʻa i ka melemona wale nō a i ʻole hoʻohui ʻia i nā kīʻaha ʻē aʻe e like me nā salakeke no kahi ipu hoʻopiha hou aʻe.

Hoʻohui i nā tōmato cherry, ʻokiʻoki i nā ʻakaʻaka, arugula pēpē, a me ka tī feta me ka melemona cubed no kahi mea momona, ka mea hope i holo ʻia. Inā makemake ʻia, e hōʻaʻahu i ka saladi me ka ʻaila ʻoliva a me ka wai lime.

3. Hummus a me nā mea kanu maka

Hoʻolahalaha nui ʻia ʻo Hummus i hana ʻia mai nā pīni garbanzo i kāwili ʻia, a i ʻike ʻia hoʻi me nā piʻina, a me kekahi mau mea ʻē aʻe, e like me ka aila ʻoliva, kālika, wai wai lemona, a me ka paʻakai.

He kumu maikaʻi ia o nā protein i hoʻokumu ʻia me nā mea kanu, ke hāʻawi nei i kahi kokoke i 8 gram no 3.5-ounce (100-gram) lawelawe ().

Ma kahi o ka hoʻohana ʻana i nā ʻāpana e hoʻū iho i ka hummus, e koho i nā mea kanu haʻahaʻa, nā mea momona e like me nā kāloti, nā bele bele, nā keleka, nā radishes, a me ka cauliflower.

4. ʻO ka omelet Veggie

Hoʻouka ʻia me nā huaora, nā minelala, nā momona momona, a me nā protein kiʻekiʻe, nā hua manu kekahi o nā mana hana kino maoli.

Hōʻike nā noiʻi e hiki i kahi hua ʻaina-i loko o ke kakahiaka ke hoʻonui i ka pohō kaumaha ke hui ʻia me kahi papaʻai haʻahaʻa haʻahaʻa. Hana kēia i ka omelet i kahi koho kakahiaka nui maikaʻi loa no nā mea holo kakahiaka nui (,,).

E hoʻoulu i ka milo hou, nā kōmato ʻokiʻoki, ka tīni kuʻu, nā ʻaka, a me nā hua ʻai no kahi ʻaina kakahiaka momona a momona hoʻi.

5. ʻO ʻApala a maia paha me ka waiūpaka

Hoʻohui maikaʻi ʻia nā ʻōpela a me ka maiʻa me nā pūkaina nut e like me ka waiū pī.

ʻO nā carbs kūlohelohe mai nā hua a me nā momona o ka pī pīpī e hana synergistically e kōkua ʻole wale ai iā ʻoe mai kāu holo ʻana akā mālama pū i kou pōloli i ka lā holoʻokoʻa (12).

Ma muli o ka momona o ka pī pīpī i nā kālani, e hoʻopili i kahi kīʻaha 2-ʻelima, a i ʻole ka nui o kahi pōpō ping pong.

Hōʻuluʻulu Manaʻo Koho i nā mea pāloli-calorie, waiwai-momona ma hope o kāu holo e kōkua i kāu mau pahuhopu kaumaha. Hoʻopili kēia i ka hummus, kahi omelet veggie, a me ka beet a i ʻole ka salakeke watermelon.

6-10. No ke kūkulu ʻana i nā mākala

ʻO ka holo ʻana - ke hui ʻia me ka hāpai hāpai - he ala maikaʻi loa ia e kōkua ai iā ʻoe e kuni i nā mea keu keu, e mālama i ka puʻuwai olakino, a kūkulu i nā mākala.

Eia nā 5 o nā meaʻai maikaʻi loa e ʻai ai ma hope o ka holo ʻana ke loaʻa ka pahuhopu i ka mākala.

6. Ka waiū kokoleka

ʻO ka waiū kokoleka ke lilo i inu inu hope loa.

Hāpai ʻia me nā protein kiʻekiʻe a me nā carbest digesting wikiwiki no ka hoʻihoʻi ʻana i nā mākala a me ka hoʻoiho hou ʻana i ka ikehu.

Pēlā nō hoʻi me nā mea inu inu hoʻōla pāʻoihana nui, loaʻa i ka waiū kokoleka momona momona he 4: 1 ka lākiō carb-to-protein ().

Hoʻokahi mau hebedoma i hoʻopaʻa ʻia he 5 mau pule i ka poʻe ʻōpio i ʻike i ka hopena o ka waiū kokoleka i ka hoʻonui ʻana o 12.3% i ka bench press a me nā hana squat, i hoʻohālikelike ʻia me ka inu waiʻā.

Eia kekahi, he loiloi i nā noiʻi he 12 i loaʻa i ka waiū kokoleka e hāʻawi i nā pono like a i ʻole ʻoi aku ka maikaʻi o ka hoʻōla ʻana, ke hoʻohālikelike ʻia me nā mea inu ʻē aʻe i makemake ʻia ().

7. Lulu ka protein protein

Ua puni nā lulu protein i mau makahiki he mau makahiki a ʻo ia ke koho i koho ʻia no nā poʻe he nui e ʻimi ana e kūkulu i nā mākala.

ʻOiai he nui nā ʻano o ka pauka protein, ʻo ka protein protein kekahi o nā koho maikaʻi loa no ke kūkulu ʻana i nāʻiʻo ma hope o ka holo (,,).

ʻEli a omo kou kino i kēia protein i hoʻokumu ʻia me ka waiū me ka wikiwiki.

Hoʻohālikelike ʻia me nā ʻano ʻē aʻe o ka pauka protein, e like me ka casein a i ʻole ka soy, hoʻopaʻa pū ka protein ʻo ka whey protein i ʻeiwa mau amino acid pono e pono ai kou kino e hoʻomaka i ka hana kūkulu ʻana i nā mākala ().

I kahi kāwili, kāwili i 1-2 scoops o ka protein whey me ka wai a hiki i ka laumā. Inā makemake ʻoe e ʻūʻū i ka nui o ka kalori a me ka protein, e hoʻohana i ka waiū ma kahi o ka wai. E hoʻomoʻi i kahi hua maloʻo a i ʻole ka waiū nū no ka meaʻai keu a me ka ʻono.

Loaʻa ākea ka pauka protein Whey i nā supermarkets, nā hale kūʻai kūikawā, a me ka pūnaewele.

8. ʻO ka moa moa me nā mea kanu i hoʻomoʻa ʻia

ʻO ka moa kahi momona kiʻekiʻe, protein protein.

Hoʻopili kahi umauma moa 4-auneke (112-gram) i ka 27 gram o ka protein, ʻoi aku ka nui ma mua o ka hoʻomaka ʻana i ke kaʻina hana muscle hou ma hope o ka holo ʻana ().

Eia nō naʻe, hiki i kēia manu moa ke pale wale iā ia iho, no laila he ʻaoʻao o nā mea kanu pūlehu me kāu moa moa.

ʻO Cauliflower, Brussels sprouts, broccoli, mushroom, zucchini, a me asparagus nā moho nui. E hoʻohui i ka aila ʻoliva, kālika, a me ka paʻakai a me ka pepa e ʻono no ka ʻono keu.

9. Ke tī a me nā huaʻai

ʻO ka tīhi kahi kumu maikaʻi loa o ka protein a me ka calcium.

Hoʻokahi kīʻaha (226 gram) o ka tī liʻiliʻi momona momona e hāʻawi i 28 gram o ka protein a me 16% o ka Daily Value (DV) no ka calcium ().

ʻOi aku ka kiʻekiʻe o ka tīhi ma ka sodium, kahi electrolyte i nalowale i ka hou i ka wā hoʻoikaika ().

ʻO ka tī liʻiliʻi me nā hua hou, nā ʻāpana peach, a i ʻole nā ​​pōpō melon a i ʻole nā ​​pōpō no nā antioxidant hou, nā wikamina, a me nā minelala.

10. Pea protein pauka

Inā loaʻa iā ʻoe nā kaohi papaʻai a i ʻole hāhai i kahi papa lāʻau i hoʻokumu ʻia, ʻo ka pīpine protein protein kahi koho maikaʻi loa i nā pauka waiū.

Hāʻawi ka mea hoʻopili me ka protein protein pauka i kahi ala kūpono e hoʻonui ai i kāu ʻai protein.

ʻOiai ʻo ka noiʻi ʻana e pili ana i ka hopena o ka protein protein i ka hoʻoponopono ʻana i nā mākala a me ka hoʻōla hou ʻana i nā mea ʻaʻa hoʻomanawanui e nele ana, ua hōʻike ʻia e hoʻonui i ka synthes protein protein - ke kaʻina o ke kūkulu ʻana i nā mākala - i kahi like me ka protein whey ()

I loko o kahi hebedoma 8 mau pule ma 15 mau kānaka e hoʻomaʻamaʻa ana i ka hoʻomaʻamaʻa kiʻekiʻe 4 mau manawa i kēlā me kēia pule, e ʻai ana i ka protein protein ma mua a ma hope paha o ka hoʻoulu kino ʻana i nā hopena e like me nā protein whey e pili ana i ka mānoanoa o ka mākala me ka ikaika

E ʻohi i nā pōmaikaʻi o ka protein protein, e kāwili i 1-2 scoops o ka pauka me ka wai, ka waiū, a i ʻole kahi waiū waiu mea kanu a hiki i ka laumā.

Inā makemake ʻoe e hoʻāʻo i ka pauka protein protein, hiki iā ʻoe ke loaʻa ma kahi a ma ka pūnaewele paha.

Hōʻuluʻulu Manaʻo E ʻimi i nā kumuwaiwai protein kiʻekiʻe e like me ka lulu ʻana o ka protein a i ʻole ka moa a me nā mea ʻai e hoʻolaulaha i ka hoʻomaikaʻi ʻana i nā mākala a me ka ulu ʻana ma hope o ka holo ʻana.

11-15. No nā marathon

Ma waho aʻe o kahi hoʻolālā hoʻolālā wahie mua a intra-lāhui, pono ʻoe i kahi hoʻolālā ma hope o ka heihei ke komo i ka marathon.

ʻO ke kumu o ka pāʻina ma hope o ka heihei e hoʻololi i nā mea momona āu i nalo i ka wā o ka marathon a hāʻawi i nā palaka hale e pono ai no ka hoʻihoʻi ʻana i nā mākala.

ʻO ke kikoʻī, pono i kāu pāʻina ma hope o ka protein ke lawa pono i ka protein, a me ka nui o nā carbs e hoʻopihapiha i kāu mau pae glycogen, ʻo ia ka waihona o kou kino i ka carbs (,,).

Hoʻohui, makemake ʻoe e hoʻohui i ka paʻakai e pani i ka sodium i nalowale i ka hou. Hoʻonui ka meaʻai sodium-waiwai i ka paʻa ʻana o ka wai ke hui ʻia me ka wai e hoʻihoʻi i ka hydration post-exercise ().

Eia nā 5 o nā meaʻai maikaʻi loa e ʻai ai ma hope o ka holo ʻana i kahi marathon.

11. pola Burrito

Loaʻa i kahi pola burrito nā mea āpau āu e maʻa mau ai i kahi burrito - e hoʻokomo wale i kahi pola.

ʻOiai hiki iā lākou ke komo i ka nui a i ʻole ka liʻiliʻi o ka meaʻai e like me kou makemake, pono lākou i ka nui o nā carbs a me ka protein e hoʻomaka i ke kaʻina hana hou a hoʻopiha i kāu mau hale ikehu.

E hoʻohana i ka laiki ʻeleʻele a keʻokeʻo paha me nā pīni ʻeleʻele a pinto paha i kumu no kāu pola burrito. ʻO ka mea aʻe, e kau iā ia me kahi kumu protein momona, e like me ka pipi a moa paha. Hiki iā ʻoe ke ahu ma nā mea kanu āu i koho ai a kau aku iā ia me ka kirimona kawa, ka tī, a me ka salsa.

12. Penne me ka moa a me ka broccoli

Hoʻopiha ʻia ʻo Penne me ka moa a me ka broccoli i nā carbs olakino a me nā protein kiʻekiʻe - maikaʻi loa ma hope o ka marathon.

Hoʻomaʻa i ka penne e like me nā kuhikuhi pūʻolo, e hoʻohui ana i ka broccoli i nā minuke hope ʻelua o ka kuke ʻana.

ʻOiai e paila ana ka pasta, e hoʻāla i ka aila ʻoliva i loko o ka skillet ma luna o ka wela, e kuke i ka moa, a ʻokiʻoki.

ʻO ka mea hope loa, hoʻohui i ka pasta a me ka broccoli me ka moa a me kekahi kālika i loko o kahi pola nui a kāpīpī i nā mea āpau me ka tī parmesan inā makemake ʻia.

13. Salemona me ka laiki a me ka asparagus

ʻAʻole wale ka punaona salona o ka protein akā waiwai pū kekahi i nā omega-3 fatty acid i loaʻa i ka puʻuwai.

Ma muli o kā lākou anti-inflammatory waiwai, ua aʻo ʻia nā omega-3 fatty acid no kā lākou kuleana i ka hoʻemi ʻana i ka makaʻu o ka maʻi puʻuwai, ka hāʻule o ka noʻonoʻo, a me kekahi mau maʻi maʻi maʻi, e like me nā maʻi maʻi umauma a me nā colorectal (,,, 32).

ʻO ka mea hou aku, ua pili lākou i ka hoʻōla hoʻoikaika kino, e hana ana i ka salemona ke kumu kumu protein post-marathon pono (,,).

Hoʻohui i ka salemona me kekahi mau kīʻaha laiki a me nā ihe o ka asparagus no kahi pāʻina hoʻōla hou ma hope o ka marathon.

14. Pahu oatmeal i hoʻoili ʻia

ʻO Oatmeal kahi kumu waiwai carb kiʻekiʻe a waiwai i ka beta-glucan, kahi ʻano o ke fiber soluble i hoʻopili ʻia i kekahi mau pono olakino, e like me ka hoʻomaikaʻi ʻana i ka hana pale a me ka hoʻemi ʻia ʻana o nā maʻi puʻuwai (,,).

ʻOiai he mea leʻaleʻa maʻamau no ka ʻaina kakahiaka, he koho maikaʻi loa ia no ma hope o ka marathon, ʻoiai ke hoʻouka ʻia me nā mea hana ʻē aʻe no nā protein a me nā calorie keu.

E hoʻomoʻa i ka oatmeal i ka waiū a hoʻouka iā ia me nā strawberry i kālai ʻia, maiʻa, a i ʻole nā ​​hua chia. ʻO nā hua, e like me nā walnuts a i ʻole nā ​​ʻalemona, hana i nā hoʻohui maikaʻi loa pū kekahi. E hoʻomoʻi i ka meli, kāpīpī i kekahi niu, a i ʻole hoʻohui i nā ʻaleka kokoleka pouli no nā mea hoʻonui i ka calorie a me ka ʻono

15. ʻO yogurt Greek me ka hua a me ka granola

ʻOi aku ka kiʻekiʻe o ka yogurt Greek ma ka protein ma mua o ka yogurt mau.

Hoʻokahi 2/3-kīʻaha (150-gram) e lawelawe ana i nā Greek yogurt packs 15 gram o protein, hoʻohālikelike ʻia me 5 gram no ka nui like o ka yogurt maʻamau, ().

Pākuʻi ka hua a me ka granola i nā carbs, nā wikamina, a me nā minelala keu e hoʻōla i kou ola ma hope o ka marathon.

Hōʻuluʻulu Manaʻo Koho i nā meaʻai kiʻekiʻe-kalapona, protein kiʻekiʻe ma hope o kāu marathon a i kahi holo lōʻihi paha e kōkua ai i ka hoʻihoʻi ʻana i nā mākala a hoʻopiha hou i kāu mau hale kūʻai ikehu.

Ke laina lalo

ʻO ka holo he hana hoʻoikaika nui nā poʻe e hauʻoli i ke olakino.

ʻOiai ka nānā nui ʻana i ka mea e ʻai ai ma mua o kou kuʻi ʻana i ke alahele a i ʻole treadmill, mai poina i ka wahie ma hope e lele i ka hana hoʻōla.

ʻO ka ʻai ʻana i nā mea momona, nā meaʻai calorie liʻiliʻi hiki ke kōkua i ka pohō kaumaha ma hope o ka holo ʻana, ʻoiai ke koho ʻana i nā protein kiʻekiʻe e hiki ke kōkua i ke kūkulu ʻana i nā mākala.

Inā ʻoe i hoʻopau wale i kahi holo marathon a mamao loa paha, e hoʻonoho i ka priorbith high-car, protein-protein no ka hoʻihoʻi ʻana i nā mākala a me ka hoʻopiha hou ʻana i ka wahie.