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Home > ʻAiʻai Pono > Kaʻai kūpono no ke ola olakino > ʻIke i nā mea he 10 ʻaʻole pono e hana ma kāu papaʻai!

ʻIke i nā mea he 10 ʻaʻole pono e hana ma kāu papaʻai!

ʻIke i nā mea he 10 ʻaʻole pono e hana i kāu papaʻai no nā hopena maikaʻi loa, inā no ka loaʻa ʻana o ka nui i nā mākala a i ʻole ka pohō momona o ke kino.

aha-ʻole-hana-ma-ka-papaʻai

ʻO ʻoe a i ʻole ua hele mua i kahi papaʻai? Inā pēlā, ʻoiaʻiʻo ua lohe ʻoe i ka nui o ka ʻike e pili ana iā ia. Eia nō naʻe, ua lohe paha ʻoe i kahi ʻōlelo aʻoaʻo e pili ana i ka mea pono ʻole e hana ai i kāu papaʻai?

E ʻike ai i ka mea pono ʻole e hana ai i kāu papaʻai, pono ʻoe, ma mua o nā mea āpau, e ʻike i ka mea e hana ai, a me nā ʻano o nā meaʻai āu e ʻai ai, nā nui, a pēlā aku.

Akā, inā ʻo ia me ke kōkua o kahi ʻoihana i loaʻa iā ʻoe ke kānalua nei, manaʻo wau e heluhelu i kēia ʻatikala a hiki i ka hopena.

E ʻike i ka mea ʻai ʻole, nā mea ʻai ʻole, nā nui kūpono, nā ala kūpono e hoʻomākaukau ai i kēia mau meaʻai, A MEAʻORE HOU!

E hele mai?

 1 - ʻAi ʻana i nā legume me ka ʻole i pulu

ʻO nā legume kahi hui o nā meaʻai e hoʻopili pū pīni, he Lentilāai ole ia, moaʻi i waena o kekahi. ʻOi aku ka momona o kēia mau meaʻai.

ʻO ia no ka mea he kumuwaiwai lākou o ʻaʻano protein ka mea, ke hui ʻia me nā cereala, lilo i waiwai waiwai kiʻekiʻe. ʻO lākou kekahi o nā kumuwaiwai o ʻākoʻakoʻa paʻakikī a me ka fiber soluble a me ka hiki ʻole ke hoʻonā ʻia.

hoʻopau i nā legume i ka pulu ʻana

Hoʻohui ʻia, aia lākou nā kumuwaiwai o nā micronutrients e like me ka kiniki, E like me ʻO nā huaʻai B paʻakikīai ole ia, makanekiuma ma waena o kekahi.  Kūpono nā legume no ka loaʻa nui a me ka pohō momona. 

Aia lākou i kēlā me kēia lā i ke ola o nā Brazil. ʻO kahi laʻana o kēia nā pīni kahiko (legume) maikaʻi me ka laiki (cereal), a me nā mea ʻē aʻe he nui a mākou e ʻai maʻamau ai.

HELUHELU ANA >>> Nā legume: ʻike i ko lākou koʻikoʻi no ke bodybuilder!

A ʻo ia ke kumu e hiki ai iā mākou ke hoʻohana iā lākou, akā ʻike i kekahi o nā mea nui i hiki ai iā lākou ke hāʻawi i ka meaʻai i kāu papaʻai. ka mea ʻūpala.

He hana kēia e pili ana i ka hoʻopulu ʻana iā lākou i ka pō hoʻokahi a me ka hoʻolei ʻana i ka wai. Hoʻopau ka pulu i nā mea anti-nutritional kumu aia i loko o kēlā pūʻulu meaʻai.

Hiki i kēia mau mea antinutritional ke pale i ka omo ʻana o kekahi ʻākika amino no loko mai ia micronutrients, ʻo ka hao a me nā huaora B-complex.

Hiki i kēia mau mea anti-nutritional ke hopena i ka discomfort gastrointestinal, i hiki ke pae ʻia mai ke gas a bloating a, ʻoiaʻiʻo, ʻeha pūpū pū kekahi.

He mea nui e akāka i ka ʻai ʻana i nā legume me ka pulu ʻole ʻana i hoʻokahi manawa ʻaʻole e hōʻeha i kou olakino a ʻaʻole e pau me kāu mau hopena.

Akā no kahi ʻano ʻai maikaʻi,  ka pulu ʻana o nā legume e lilo i mea nui, keu hoʻi inā makemake mākou e hana i ka hapa nui o nā macronutrients a me nā micronutrients i kēlā me kēia meaʻai a mākou e ʻai ai.

2 - E hoʻololi i nā meaʻai ma waena o kāu mau kūlana no "nā meaʻai ʻano"

Hoʻomaha ka poʻe he nui i ke kūʻai ʻana i nā meaʻai i ʻoi aku ka maikaʻi a me ka maikaʻi, e kūʻai i kēia mau meaʻai momona nā mea kumukūʻai a ʻaʻole maikaʻi mau.

mai kūʻai aku i nā meaʻai nui no nā mea pipiʻi

E uku paha ʻoe i 8 a i ʻole 10 reais no 1kg moa a i ʻole 100g packet of chia seed? ʻIke nō kaʻu no kaʻu e pane ai ma ka moa, inā ʻo kāu pū kekahi, ʻoluʻolu.

E IKE >>> Nā Kūlana 12 i kaʻai olakino me ka hoʻohana ʻole ʻana i ka nui

Eia nō naʻe, nui ka poʻe e hāʻawi iā ia, kahi meaʻai momona nui aʻe, keu hoʻi no nā bodybuilder, e kūʻai wale i ka hua chia.

Ke ʻike mākou i kahi hoʻolaha no kekahi meaʻai i ka pāpāho, pono mākou e ʻike inā pili ia i kā mākou moʻohelu kālā, a ʻo ka mea nui, pehea ka mea e pono ai.

Inā ʻaʻole kūpono ia, ʻoi aku ka maikaʻi o ka hoʻopili ʻana me nā "kumu" i loaʻa nā hopena. ʻOiaʻiʻo hiki iā ʻoe ke hoʻāʻo i nā mea hou, akā kali no ka manawa ke waiho iki ke kālā.

3 - Hoʻohui i nā meaʻai he nui i hoʻokahi pāʻina

He mea maʻamau ka makemake o ka poʻe e kāwili i nā meaʻai he nui i hoʻokahi pāʻina. O kahi laʻana: ʻO ka raiki, nā pīni, pasta, farofa, nā lau, kaʻiʻo, huamoa, moa a hookahi sāleta e hele pū me.

Theoretically, inā ʻoe e mahalo nei i kou ikehu a macronutrients, ʻaʻohe pilikia kēlāMa hope o nā mea āpau, hiki i kou kino ke hoʻoulu i kēia ʻano ʻano meaʻai.

Eia nō naʻe, aia paha kekahi ʻano "hoʻokūkū" ma waena o nā macronutrients e like me ʻākika amino e micronutrients e like me nā wikamina a me nā minelala.

mai hoʻopili nui i ka meaʻai i hoʻokahi pāʻina

No laila, ʻo ka hoʻohuihui ʻana i nā ʻano meaʻai he hiki ke maʻalahi i kēia, no ka laulā a me ka loaʻa nui o nā mea hoʻohui i kēlā pāʻina.

OLELO HOOLAHA >>> E hui me 06 nā meaʻai e hoʻomeamea nei i kāu papaʻai

ʻAʻole wau e ʻōlelo ana e kaupalena ʻoe i kāu papaʻai a i ʻole kekahi mea e like me kēlā, ʻaʻole hoʻi e hana kou kino i ka hana. Ke ʻōlelo wale nei wau hiki iā ia ke lawe i ka optimization ʻoi loa mai kēia mau kaʻina hana.

Eia kekahi, no ka poʻe me ka ʻike liʻiliʻi iki, maʻalahi e ʻoi aku i ka mea a lākou e pono ai e ʻai i kahi pāʻina inā nui ka huikau.

ʻIke loa, no ka poʻe e ʻimi ana e hōʻemi i ko lākou kino momona pākēneka, ʻaʻole maikaʻi kēia! No laila, e akahele a hoʻāʻo e hoʻohana i nā meaʻai, ʻae, akā i nā ʻano meaʻai like ʻole.

4 - E makemake i nā wai ma mua o ka ʻai / light / zero sodas

Ke kamaʻilio mākou e pili ana i nā mea inu momona i momona me ke kō a me / a i ʻole syrups, hiki iā mākou ke ʻōlelo he pili wale lākou Calories hakahaka. Eia nō naʻe, aia ka ʻenehana ʻai ma laila e kōkua iā mākou a hana i ka mea ʻono ʻole calorie.

ʻAʻole wau e ʻōlelo i nā mea momona nā mea olakino loa o ka honua a i ʻole pono ʻoe e hoʻohana. Mama loa ia. ʻOiai, inā hoʻohana ʻia i ka hoʻohaʻahaʻa a, ʻo ka mea nui, noʻonoʻo maʻamau, hiki iā lākou ke kōkua maikaʻi i ka papaʻai.

ʻAʻohe kō, kaʻai a me nā sodas māmā i nā kō i kā lākou hana a hoʻohana i nā meaʻono. ʻO ka hopena ʻaʻohe a lākou koena calory a ʻaʻole hoʻi i komo i nā hana hoʻokiʻekiʻe glucose koko.

mai kuapo i nā soda

Wahi a ka poʻe he nui he hiki i nā mea ʻono ke hana ʻino i ke kino, akā ʻaʻohe mea i hōʻike ʻia e pili ana i kēia a, ʻoiai me nā hōʻike, hana wale ʻia ia ma lalo o nā lāʻau kiʻekiʻe loa.

Ma waena o nā meaʻono a pau, ʻo ka mea e hiki ke hana i kēia pōʻino (ʻo ia hoʻi ʻo neurological) ka aspartame, e hoʻoneʻe ʻia aku nei hoʻi mai nā mea inu momona he nui a mākou e loaʻa ai ma ka makeke.

ʻLelo kekahi poʻe he maikaʻi ʻole nā ​​kala a me nā mea ʻono i nā mea inu momona, ʻoiai ʻo ka ʻoiaʻiʻo ʻaʻole ʻoe e ʻai nui i ia mea a no laila ʻaʻohe hopena i ke kino.

ʻO ka hope, ʻo ka nui o sodium aia i loko o nā mea inu momona a ʻōlelo ka poʻe he hopohopo lākou, he mea liʻiliʻi ia, a hoʻi, ʻaʻole hana ʻino i ke kino.

Loaʻa paha i nā wai nā huaora a me nā minelala i loko o lākou, akā hāʻawi ʻia i ka nui o nā kō i maʻalahi i loko o lākou, pono anei lākou? ʻAʻole nō, no ka poʻe i ke kaʻina hana o ke ʻoki ʻana i nā calorie i kā lākou papaʻai.

No laila, ʻokoʻa mai hele wale i ka inu wai inu. Hiki i kēia ke lilo i mea hōʻino iā ʻoe. Inā pono ʻoe i kahi mea e inu ai me kāu mau meaʻai, e hoʻohana i ka soda ʻole a i ʻole ka tī.

E ʻike ʻoe ʻaʻole kēia e hōʻeha i kou olakino a i kou kinona.

AʻOHO >>> Nā Kumu 5 no ke aha ka hapa nui o ka poʻe e haʻalele ai i ka papaʻai

5 - E hoʻopau i ka nui o nā fiber kai

As ʻāpana meaʻai mea nui loa i ke kino o ke kanaka. Pono nā mea hiki ke hoʻoheheʻe ʻia i ke kaohi glucose koko, i ka lawe ʻia ʻana o keu o lipids o kahi pāʻina, hoʻomaikaʻi i ka lawe ʻana o ka meaola, a pēlā aku.

Ke hiki ʻole ke kōkua, kōkua lākou me ka māʻona a me ke olakino o ke ʻōpū, no ka mea, ʻoi aku ka hoʻomaikaʻi ʻana i ka nui o ka fecal bolus a, no laila, lawe i nā ʻōpū, hānai pū lākou i nā kolopa a pono i ka pale ʻana i ka maʻi ʻaʻai kolona.

mai hoʻopau i ka fiber

I kēia lā, ʻai mākou i ka nui o nā meaʻai i hoʻoponopono ʻia a me nā mea haʻahaʻa o ka fiber dietary. Ua hana kēia ʻano maikaʻi ʻole i ka pono e hoʻonui i ka lawe o ka fiber i nā meaʻai a me nā mea inu hoʻi.

Ma ka ʻaoʻao hoʻokahi maikaʻi kēia, akā ke manaʻo mākou i ka mālama ʻana i ka papaʻai kaulike i kēia manawa e hōʻoiaʻiʻo i nā nui o nā fiber dietary ʻaʻohe pono e hopohopo e pili ana i ka loaʻa ʻana o ka fiber hou loa.

Kūlike ʻole i ka mea āu e manaʻo ai, ʻaʻole e loaʻa kēia hopena iā ʻoe i nā hopena maikaʻi aʻe a, i ʻole, ʻoluʻolu paha i ka pāpā ʻana o ʻākika amino, o nā micronutrients like ʻO nā huaʻai B paʻakikīai ole ia, kinikiai ole ia, kalipuna a me ka makanekiuma a hiki ke kumu i ka discomfort gastrointestinal.

Ma waho o kēia mau pilikia āpau, hiki ke lawe i nā fiber kiʻekiʻe, inā ʻaʻole pili me ka lawe wai maikaʻi, hiki i ka paʻa paʻa ʻana a hiki ke koʻikoʻi loa i kekahi poʻe.

E hoʻopau i nā meaʻai e like me nā mea kanu, nā legume, kekahi mau huina o ka palaoa, nā kūmole, nā puʻupuʻu a me nā aʻa a, ʻoiaʻiʻo, e hōʻoiaʻiʻo ʻia kāu ʻike fiber.

E IKE >>> ʻO nā meaʻai e waiwai i ka fiber dietary

Hoʻohālikelike ʻoi aku ka nui o ka ʻai ma 25-30g o ka fiber dietary i kēlā me kēia lā no ka heluna kanaka Brazil.

6 - Mai nānā i nā meaʻai waiū (lawe ʻia mai ka waiū)

Ua haʻi wahaheʻe ʻia nā wahaheʻe he nui e pili ana i nā meaʻai waiū e like me nā pākaukau, yogurts, curds, a me nā mea ʻē aʻe. Ua makaʻu kēia i nā poʻe he nui a oki i ka ʻai ʻana iā lākou.

Manawa, ʻaʻohe kumu e makaʻu ai iā ias, ke ʻole ʻoe he lactose intolerant (huina a hapa paha), loaʻa galactosemia a i ʻole he allergy i nā protein waiū. I kēlā hihia, pono e kaupalena ʻia ka ʻai ʻana.

hoʻopau i nā meaʻai waiū

HELUHELU ANA >>> E ʻike i nā 4 Myths / Lies e pili ana i ka hoʻohana Milk!

Ke hōʻalo ʻoe i ka ʻai ʻana i nā meaʻai e pili ana i ka waiū, ʻaʻole e loaʻa i kou kino nā huina maikaʻi o nā protein i waiwai nui ʻia (caseins a me whey).

Hoʻohui ʻia, lilo ia i kou kino e nalo loa i nā lipid maikaʻi e kōkua i ka hana ʻana o nā hormones steroid a hana ʻole i kou kino i nā micronutrients e like me ka calcium, ʻo ia hoʻi, akā ʻo ka vitamin D3, zinc i waena o kekahi.

ʻO kahi pōmaikaʻi ʻē aʻe i hiki iā mākou ke ʻōlelo no ka ʻai ʻana i ka waiū a me nā mea i loaʻa iā ia nā kumuwaiwai o lākou nā probiotics, ʻo ia nā bacteria maikaʻi no ke kino.

Kōkua ka Probiotics mai ke olakino o ka flora, e pale ai i ke anuanu o ka ʻōpū, a me nā mea ʻē aʻe.

ʻAʻole like me ka manaʻo o ka poʻe he nui, ʻaʻole e hoʻonui ka waiū i kāu mau momona, ʻaʻole e hoʻonui i kou ʻili a lawe mai i ka paʻa wai iā ʻoe. Hoʻomaʻamaʻa wale ia i kāu papaʻai a ʻike maoli ʻoe i ka nui o nā pono e hiki ke lawe iā ʻoe.

Inā makemake ʻole ʻoe i kekahi hapa a makemake ʻole ʻoe e ʻai i nā meaʻai ʻole ka lactose, hiki iā ʻoe ke koho i ka waiū a me nā huahana waiū me nā mea lactose haʻahaʻa, e like me ka hipa a me ka waiū kao.

He mea nui e hoʻomanaʻo: Ke kamaʻilio mākou e pili ana i ka waiū, kamaʻilio mākou e pili ana i ka huahana mammary gland, ʻo ia hoʻi, nā meaʻai o nā mea kanu e like me ka "soy milk" a "almond milk", ʻaʻole waiū.

ʻEpekema, ʻike ʻia lākou ma ke ʻano he mea kanu nā mea kanu a loaʻa nā hoʻonohonoho nutritional ʻokoʻa loa mai ka waiū.

7 - E hoʻololi i nā meaʻai maoli no multivitamins a me / a i ʻole multivitamins a me polyminerals

Nā Multivitamins a ʻo nā multiminerals nā mea kōkua i hoʻonui nui ʻia, no ka mea hiki iā lākou ke hāʻawi i nā micronutrients maikaʻi i loaʻa pinepine ʻole ʻia ma o ka papaʻai.

Eia nō naʻe, ʻike mākou he synthetic nā huaora a me nā minelala i loaʻa i loko o lākou a he ʻano ʻokoʻa ka hana pilikino i loko o ke kino o ke kanaka, ke hoʻohālikelike ʻia i nā ʻano i loaʻa kūlohelohe.

mai hoʻololi i nā meaʻai kūlohelohe no multivitamins

Kūpono nā ʻano kūlohelohe i ka liʻiliʻi o ka pīpī a he waiwai keu aku hoʻi kā lākou i ke kumu kūʻai olaola. Eia kekahi, ʻaʻole pono kēia mau micronutrients i ka nui i loko o ke kino.

Hiki iā lākou ke lilo i mea nui i ka papaʻai a ma nā manawa he nui e pono ai lākou. Eia naʻe, ʻaʻole kēia no ka mea ʻaʻole “ʻai wale” a ʻaʻole ʻike pehea e hoʻomākaukau ai i nā meaʻai kūlohelohe, akā i nā hihia o nā hemahema maoli.

E IKE >>> 6 nā meaʻai pono ʻoe e kāpae i kāu papaʻai ...

No ka loaʻa ʻana o nā micronutrients mai ka papaʻai, ʻaʻole pono ʻoe e hana nui. ʻO kahi laʻana, pau nā poʻe i nā capsule o huaʻai C aiʻole i nā papa pono.

Hāʻawi maʻamau kēia mau mea hoʻopihapiha ma kahi o 500 mg a 1000 mg o kēia micronutrient a, ma ke ala, he mea nui ia no ka synthesi o kolone, ʻo ia kahi antioxidant koʻikoʻi a pēlā aku.

Eia nō naʻe, ma kahi o 70g o acerola e hāʻawi i nā nui ma mua o kēia mau huaora C a, nā mea āpau me ka bioavailability ʻoi aku ka nui, me ka liʻiliʻi o ka hiki ke loaʻa nā mea ʻino, i kahi ala momona.

Hoʻohui ʻia, lawe mai ka acerola i nā pono ʻē aʻe e like me ke ʻano o nā micronutrients a ka wikamina C ke hoʻohui ʻia ʻaʻole.

Pēlā nō, nui nā mea hoʻohui me ka calcium a poina i ka mea nui o ka hoʻohana maikaʻi ʻana i ka waiū a me nā huahana waiū i ka papaʻai ..

Nui nā mea hoʻopihapiha me ka selenium i mea e pale aku ai i ka thyroid, akā poina lākou ʻo nā nī Brazil ka mea hāʻawi nui i ka meaʻai no kēia micronutrient.

Eia hou, ʻoiai, i ka lawe ʻana mai i nā pōmaikaʻi e like me ka hāʻawi ʻana i ka fiber dietary, unsaturated fatty acid a me nā mea momona momona pono, nā micronutrients ʻē aʻe e like me zinc, a pēlā aku.

ʻAʻole pono i kou kino i nā nui o nā micronutrients a no laila, ma ka mālama ʻana i ka papaʻai olakino olakino, ʻaʻohe ou hemahema a, ʻoi aku i kēlā, e hōʻemi loa ʻoe.

8 - ʻAi ʻana i ka iʻa maka me ka ʻike ʻole i ke kumu

Ma waena o kekahi o nā pono o ka iʻa ka hoʻolako ʻia ʻana o nā protein digestible maʻalahi a me kekahi waiwai biological, i ka hāʻawi ʻana i nā waikawa momona pono, e hoʻokūʻē nei i ka Omega 3 me kona mau pono he nui.

Paipai pū lākou i ka hoʻolako ʻana i nā waikawa momona ʻē aʻe ʻole (pono no ke olakino o ka ʻōnaehana cardiovascular), ka hoʻolako ʻana i ka huaola E, ka hāʻawi ʻana i ka fiber dietary, iodine a pēlā aku.

Eia nō naʻe, ʻaʻole hopohopo mau ka poʻe e pili ana i ke kumu a me nā kumu e pili ana i ka maikaʻi a me ka hoʻohaumia o nā meaʻai a lākou e ʻai nei.

ma mua o ka ʻai ʻana i ka iʻa maka, ʻike i ke kumu

Ua ʻike anei ʻoe, no ka laʻana, ʻaʻole kūpono i ka iʻa i mālama ʻia ma nā mahana ma mua o 3 ° C no ka ʻai ʻana?

Ua ʻike anei ʻoe e paʻahau ka salemona a laila hoʻomoʻa ʻia ma mua o ka ʻai maka ʻana? ʻIke paha ʻoe i ka paʻa o nā meaʻai maka?

HELUHELU ANA >>> Iʻa: E ʻike i nā kumu he 7 e hoʻokomo iā lākou i kāu meaʻai!

Nui a hewahewa nā kumu i pono e noʻonoʻo ʻia no ka mea, ʻoiaʻiʻo, e loaʻa kahi papaʻai palekana. Akā, aia kēia hopohopo i nā hale ʻaina āpau a me nā hale? ʻAʻole paha.

A ke piʻi hou aʻe nei nā hale ʻaina hou e lawelawe i nā iʻa maka, me nā kumu kūʻai hoʻokūkū, nā ʻano. Akā, ʻaʻole ʻike pinepine ʻia ka mea nui ʻo ia ke kumu meaʻai i laila.

ʻO ka iʻa maka a me ka iʻa i ka nui ka haumia maikaʻi loa i hiki iā mākou ke loaʻa a kuleana lākou no ka helu kiʻekiʻe loa o ka lāʻau make.

Hiki i kēia mau mea make ke alakaʻi maʻalahi i ka make. ʻO ka tapeworm salmon, no ka laʻana, ʻo ia kekahi o nā mea maikaʻi loa a hiki ke luku maʻalahi. ʻOi aku ʻo ia ma mua o ka puaʻa.

ʻAʻole maikaʻi ke kiʻi ʻana i ka lāʻau make mai laila a hiki ke hōʻino i kāu mau hopena a, ʻoi aku ka maikaʻi, kou olakino ponoʻī.

No laila, ʻokoʻa inā ʻoe maoli he peʻa o ka iʻa maka a me ka meaʻai Kepanī, e nānā mau i ke kumu o kāu e ʻai nei.

9 - Ke inu nei i ka wai he nui loa

Ke hoʻopau nui mākou i ka wai, hana mākou i nalo o nā electrolytes nui a, ʻaʻohe mea maikaʻi e pili ana iā ia, ʻaʻole no ke olakino a no ka hana ʻana.

Eia hou, ke kumu nei mākou i ka overloading pono ʻole ma nā puʻupaʻa. Eia kekahi, hiki i ka wai keu ke hoʻopōʻino i ka digestion a hoʻolilo iā ʻoe i "bloated" inā e hoʻopau ʻia me nā meaʻai.

AʻOHE HOU >>> ʻO ke alakaʻi kai kūmole kumu wai no ka poʻe hoʻoikaika kino

No ka poʻe e pono e ʻai nui, no ka mea pono lākou e hoʻonui i ko lākou momona, a laila ʻaʻole maikaʻi kēia.

mai inu nui i ka wai

Inā helu ʻoe i kahi mea ma kahi o 35ml o ka wai ma kg a me 1 a 1,5L paha o ka wai i ka wā o ka hoʻoikaika kino (koe naʻe ma lalo o nā kūlana koʻikoʻi e like me ka nui o ka wela a me ke anuanu kahi e ʻoi aku ai kēia mau nui) ua lawa ia.

10 - Eʻokiʻoki i kaʻiʻoʻulaʻula

Makaʻu ka poʻe he nui i ka ʻulaʻula, ke ʻoiaʻiʻo, he mea kōkua nui lākou i ka papaʻai, no ka loaʻa pono paha o ka momona a i ʻole no ka hōʻemi ʻana o ka momona o ke kino.

Kū kēia makaʻu no ka mea ʻoi aku ka kiʻekiʻe o ka momona a me ka kōmi kaʻiʻo ʻulaʻula. Akā, ʻaʻole ia e hōʻino inā hoʻomaikaʻi maikaʻi ʻia ʻoe i kāu papaʻai.

ʻO ka mea mua, ʻo ka cholesterol ka mea maka no ka hana ʻana o testosterone, pono no nā kāne a me nā wahine e makemake ana i kahi kino maikaʻi.

e hoʻopau i ka ʻiʻo ʻulaʻula

ʻO kēia mau lipids (momona) kōkua pū kekahi i ka ikehu i ke kino (ʻaʻole wau e kamaʻilio e pili ana i ka cholesterol, akā ʻo nā lipid ʻē aʻe) me ka hopena maikaʻi ʻole o ka insulin.

kumu ʻole ka ʻulaʻula islipidemias, ke ʻole ʻoe he pilikia ma mua. Eia nō naʻe, ʻaʻole ia he manaʻo e pono ke kāpae ʻia loa lākou, akā, ua hoʻololi pololei ʻia.

Nui lākou i nā protein i waiwai nui ʻia. Ma waena o nā pono ʻē aʻe, waiwai ka ʻiʻo ʻulaʻula mea hana, ka mea nui i ka ATP resynthesis.

No laila, he mea nui lākou i ka hoʻoikaika kino no nā mākala. Hoʻohui ʻia, loaʻa nā kumuwaiwai B12 a me ka hao heme, ʻo ia ka mea i lawe maikaʻi ʻia e ke kino.

He mea nui e akāka i ka hao he micronutrient pono i nā hana oxygenation o ke koko a me nā aʻa i ke kino.

Hiki i nā ʻiʻo ʻulaʻula ke ʻokiʻoki i ka momona a momona a paipai wau e hoʻohana i nā wīwī. ʻAʻohe ʻoki kikoʻī (koe wale no ka marbling, ʻo ka nui o lākou, ʻo ka momona o kaʻiʻo).

I ka mea kikoʻī, ʻike wau i ka ʻulaʻula i ʻoi aku ka momona ma mua o kaʻiʻo moa ponoʻī e aloha ʻia e nā bodybuilder. ʻAi i ka ʻiʻo ʻulaʻula ma ka liʻiliʻi i ʻelua mau lā i ka lā.

E IKE >>> Nā ʻokoʻa ma waena o nā ʻoki o ka ʻiʻo

Ka Hopena

Nui a hewahewa nā kaʻao i puka mau i waho ke pili i ka papaʻai. No laila, me kēia nui o ka ʻike, he mea maʻamau ka huikau o ka hana ʻana i kāu.

ʻO ia ke kumu i hoʻolālā ʻia ai kēia ʻatikala, i mea e hoʻomaʻemaʻe ai i ka nui o nā kānalua mai kēlā poʻe e makemake ana e hoʻomau i ka nānā ʻana a ʻaʻole e naue i ka papaʻai

ʻOiai me kēia mau ʻōlelo aʻoaʻo, he mea nui e ʻimi ʻoe i ke kōkua mai kahi mea hānai e hiki iā ia ke loiloi iā ʻoe a paipai i ka papaʻai maikaʻi na ʻoe.

ʻO ka meaʻai maikaʻi!

Ua makemake ʻoe i ka ʻike? Kaomi ma nā Hōkū ma lalo a haʻi iā mākou, mai ka 1 a i ka 5, he aha kāu papa no kēia ʻike!

Pane pālākiō: 4.7
Huina Koho: 19

ʻIke i nā mea he 10 ʻaʻole pono e hana ma kāu papaʻai!

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Loaʻa nā ʻatikala hou aʻe

lanakila no ka manuahi kahi puke E me 20 mau ʻano hoʻomoana.

E kau i kāu leka uila ma kahi ʻē aʻe a loaʻa i kahi e-puke me nā ʻano 20 no ka Muscle Gain a me Fat Loss.

E waiho i kāu manaʻo!