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hamburger

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Home > ʻAiʻai Pono > Kaʻai kūpono no ke ola olakino > Mīkini Pīʻī: ʻO kekahi o nā meaʻai maikaʻi loa no ka loaʻa ʻana o ka nui muscle

Mīkini Pīʻī: ʻO kekahi o nā meaʻai maikaʻi loa no ka loaʻa ʻana o ka nui muscle

E aʻo hou aʻe e pili ana i ka wai momona a me kona mau pono a ʻike i ke kumu e hoʻopau ʻia ai ia, e nā bodybuilder a me nā poʻe maʻamau.

pata pīnī

Nui nā meaʻai i waiwai i nā meaʻai he nui e hāʻawi i nā pono olakino nui. Eia nō naʻe, ʻaʻole paha he mea ʻono e like me ka pata pīnī. ʻO kēia meaʻai, ʻo ia kekahi o nā darling o ʻAmelika, ke loaʻa nei ka manawa ākea ma Brazil.

Ua ʻike nui ʻia ka pata pīnū, no ka nui o nā protein i loko o kāna ʻano, ma kahi o 3 gram i kēlā me kēia puna. ʻAʻohe mea kupanaha he kuni ia i waena o nā bodybuilders, a ʻoiai he pono no ka poʻe makemake e lilo i ka paona.

E aʻo e pili ana i nā pono nui o ka waiūpī a ʻike i ke kumu o ka hoʻokomo ʻana iā ia i kāu hānai. Eia nō naʻe i kēia ʻatikala, e ʻike nō ʻoe: pehea e hoʻopau ai i ka waiūpī, he aha nā hopena, nā contraindications, kahi papa hana home a me ka nui aku.

E hele mai?

E pili ana i ka waiū pī

A Pasta ou pata ʻO ka peanut kahi huahana i hoʻomake ākea ʻia i kekahi mau ʻāina, keu hoʻi ma ʻAmelika Hui Pū ʻIa a, i nā makahiki i hala aku nei, ʻoi aku ka maʻamau o ka ʻai ʻana ma Brazil, no ka mea ʻono loa ia, momona a maikaʻi loa no ke olakino.

Akā ua ʻike ʻo Brazil i kekahi mea hou aʻe i ka ʻai ʻana o ka waiūpī. I Palakila, hoʻohana ākea ʻia kēia huahana e bodybuilders, ma muli o kāna nā hopena e hāpai i ka loaʻa ʻana o ka muscle, me ka hoʻoulu ʻana i ka ikehu e hoʻokō i nā hana like ʻole.

Nā pono o ka waiūpī

 

Paipai nā meaʻai he nui i ka waiūpaka ma ke ʻano he kumu olakino o nā calorie a me nā momona unsaturated (maikaʻi), e loaʻa pono ana i ka mea kaupaona.

He mea maʻa mau ka loaʻa ʻana o ka waiūpō pī ma nā mākeke me kahi kō kō a kiʻekiʻe loa a i ʻole nā ​​mea hoʻonaninani ʻimi.

ʻO ka mea maikaʻi ke hoʻopau iā ia wale nō me nā pī a me ka palaoa i hoʻomoʻa ʻia. Akā aia kekahi mau koho i olakino, e laʻa me kēlā me hua pāmaʻi, kakaʻu a hazelnut paha, kahi e hōʻoia ai i kahi ʻono ʻokoʻa i loaʻa ʻole ʻoe i ka maʻi kai.

 

Ua lawe ʻia mai ka paʻi peanut mai nā peanuts, kahi i loko o kāna hanana i loaʻa nā huaola aʻe: ʻaʻano protein, ʻākoʻakoʻa, potasiuma, nā lālā, hao, kalipuna, makanekiuma, omega 3, 6 a me 9, huaʻai A, huaʻai C, huaʻai D, huaʻai B6 a me ka wikamina B12, me ka hoʻohui i nā momona polyunsaturated, monounsaturated a saturated (i nā helu liʻiliʻi).

HELUHELU ANA >>> Nā wikamina a me nā minelala nui no nā bodybuilders

Nā pono o ka waiūpī

Ma waho aʻe o ka hōʻoia ʻana i ka hypertrophy ʻoi aku ka maikaʻi, ka mea a mākou e kamaʻilio ai me ke kikoʻī i ka wā a mākou e heluhelu ai, ua kaulana ka pata pī. paipai i nā pono olakino he nui, e like me:

  • ʻOi aku ka ʻōnaehana paleʻea

He maikaʻi loa ia i ke kaua ʻana i nā maʻi a me nā ʻano maʻi ʻē aʻe e hoʻopili i ka ʻōnaehana pale. ʻO ia no ka mea, ma kahi o kekahi mau huaora ʻē aʻe, loaʻa iā ia nā Wikamina B6.

Hiki i ka nele o kēia nutrient i ke kino ke hōʻeha i ke olakino, e like me: ka luhi nui loa, nā maʻi noʻonoʻo, ka pehu ʻana ma waena o kekahi.

  • Lako ikehu

Ma ka awelika, ʻelua mau punetēpu o ka pīni pīnati i loaʻa ma kahi o 200 calories. He kumuwaiwai maikaʻi loa ia o nā huaʻale a me nā momona momona ʻole (maikaʻi).

ʻO Carbohidate ka meaʻai nui e lilo i ikehu no ke kino. Me kēia, lilo ka waiūpī i kekahi o nā meaʻai punahele no ka poʻe e pono ka ikehu e hana i nā hana kino.

  • Kōkua i ke olakino olakino

He waiwai ia i ka potassium, kahi mea waiwai nui a maikaʻi ke ulu ʻana o nā mākala. Eia kekahi, pale ka potassium cramp, ʻeha a me ka māluhiluhi Muscle (māluhiluhi) i ka hoʻomaʻamaʻa kaumaha ʻana a i ʻole nā ​​hana kino ʻē aʻe.

  • maikaʻi no nā iwi

ʻO ka hana ʻana o ka iwi a me ke olakino e pili ana i ka mineral koʻikoʻi nui i kapa ʻia he magnesium, aia i loko o ka wai momona.

ʻO nā kamaliʻi a me nā ʻōpio nā pae e pono ai ka magnesium no ka momona o ka iwi ʻoi aku ka maikaʻi a pēlā e hōʻoia ai i ka maikaʻi o ke ola i ka wā makua a me ka ʻelemakule.

  • Kāohi i ka wā ʻelemakule

Nui a nui nā meaola i loko o ka waiūpaka, akā ʻo ka mea hoʻohui, he antioxidant kūlohelohe maikaʻi loa ia e hakakā ana radical manuahi (nā mole kūpaʻa ʻole i nā pūnaewele makahiki) a pēlā e pale ai i ka ʻelemakule ʻōpio.

  • Kāohi i ka maʻi kō

Hoʻopili ia i nā pae kō kō. hoʻohaʻahaʻa i ka makaʻu o ka ulu ʻana i ka maʻi kō. ʻO ia no ka mea he omega 9 ia, kahi waikawa momona maikaʻi i loaʻa i nā meaʻai.

  • hoʻoliʻiliʻi kolesterol

Loaʻa iā ia he omega 3, omega 6 a me omega 9 (nā momona maikaʻi) nā waikawa momona. No laila, ʻo kēia meaʻai kekahi o nā mea maikaʻi loa e hōʻemi i nā pae o ka maikaʻi o ka cholesterol (LDL) i loko o ke kino.

Pehea e hoʻopau ai i ka waiūpī?

Nui a hewahewa nā ala e pau ai ka waiūpelu, e pili ia i ka ʻono pākahi o kēlā me kēia kanaka. Hiki iā ʻoe ke ʻai pololei, me ka berena, me nā pāʻina a i ʻole e like me kou makemake i ka hana. Hiki iā ʻoe ke ʻai i ka waiūpī pīni i kēlā me kēia manawa o ka lā.

Nā ʻano ʻē aʻe e hoʻopau ai i ka waiūpaka

E pili ana i ka nui, hiki iā mākou ke ʻōlelo aʻe ʻaʻohe helu kikoʻī, e loli kēia mai kēlā me kēia kanaka.

Eia nō naʻe, inā ʻaʻole ʻoe makemake i ka ʻono a mai haʻalele i ka leʻaleʻa i nā keu pono, hiki nō ke nīnau aku i kahi kauka meaʻai e kuhikuhi ai ʻo ia i kahi helu kikoʻī no laila ʻaʻole pono ʻoe e ʻai nui aʻe.

No ka poʻe hoʻomaʻamaʻa i ka hoʻomaʻamaʻa kaumaha, hiki i ka peanut butter ke lawelawe ma ke ʻano he hypercaloric i ka hana mua, e lawelawe ana ma ke ʻano he ikehu no ka hana ʻoi aku ka maikaʻi a me ke kumu o ka protein no ka ulu ʻana o nā mākala maikaʻi.

Hana ka momona o ka pīni i ka momona a lahilahi paha?

ʻOiai ka nui o nā calories i loko o kāna ʻano, momona ka wai pīnī i nā huaola e like me ka fiber a me ka protein.

Penei, hiki i kēia meaʻai ke kōkua iā ʻoe e kaohi i kou makemake, e hoʻemi ana i ka nui o nā calorie i lawe ʻia i kēlā me kēia lā a, no laila, ke hāpai nei i ka pohō kaumaha.

Hoʻohui ʻia, momona ka waiūpī pīpī i nā huʻohuhu, kekahi o nā kumu nui o ka ikehu no ke kino, kahi e hōʻoia ai i ka maikaʻi o ka hana i nā hana kino.

Eia nō naʻe, e like me nā meaʻai olakino āpau, pono ke kāohi ʻia ka ʻai pata pīnati. I nā huaʻōlelo ʻē aʻe, inā ʻoe e ʻai nui a mai puhi ʻole i ka ikehu i hana ʻia e nā huaʻohuhu, lilo ia i glucose (kō) a hiki ke momona. No laila, ʻaʻole ia he mea pono e ʻai ana i ka waiūpaʻa a noho i luna o ka moe.

He aha nā pono no ke bodybuilder?

ʻO ka poʻe e nānā nui loa i ka pīnī pīpī e hoʻokomo i kā lākou papaʻai he bodybuilders, ka poʻe makemake i ka hypertrophy maikaʻi.

ʻO kēia no ka mea he kumu ikaika o ka protein. Ma ka awelika, aia i loko o hoʻokahi scoop o ka peanut butter kahi ma kahi o 3 gram o ka protein (like ka nui me ka hua keʻokeʻo o ka hua manu).

ʻO ka pīpī pīpī no ka hypertrophy musele

Hoʻohui ʻia, lawelawe ia ma ke ʻano he hana mua, no ka mea he kumu ʻoi loa ia o ka ikehu, a hiki ke hoʻohana ʻia ma ke ʻano he post-workout no ka mea kōkua ia i ka hoʻihoʻi ʻana i nā mākala a me ka synthes synthes.

ʻO kekahi mea hoihoi ke alo o ka potassium e pale ai i ka cramp, kahi e hoʻopilikia wale ai i ka hoʻomaʻamaʻa ʻana. Pale pū ia ka ʻehaʻeha a me ka luhi (luhi). ʻO kēlā ala, ʻoi aku ka huahua o ka hana a ʻoi aku ka ʻoluʻolu nā hopena.

Nā hopena ʻaoʻao

ʻOiai he meaʻai maikaʻi loa, Hiki i ka pīpī pīpī ke hana i kekahi hopena ma muli o ka hoʻohana ʻia e ka poʻe āpau i ka pī. ʻO nā ʻōuli nui e hiki i kēia poʻe ke hoʻomohala:

  • Pākuʻi;
  • Pohā;
  • Nā kiko ma ka ʻili;
  • Nualea;
  • Hanu paʻakikī;
  • Hoʻoikaika Anaphylactic.

He mea nui e ʻike ʻoe i ke kumu o ka waiūpē e ʻai nei ʻoe: inā maikaʻi a kūʻokoʻa ka peanuts mai ka hoʻowahāwahā ʻia e kahi toxin i kapa ʻia aflatoxin. Hiki i kēia toxin ke kumu i ka maʻi ate a me ke kanesa.

ʻO ka hāpai, hypertensive, a me nā poʻe e koho i kahi papaʻai calorie haʻahaʻa pono e hōʻalo i ka ʻai ʻana i nā pī a me nā pīpī.

Kūpono anei ke hoʻokomo ʻana i ka waiūpī pīpī i kaʻu papaʻai?

ʻAe ka pane!

Ua ʻike mākou he nui nā pōmaikaʻi i hiki i kēia meaʻai ke hoʻonui i ke olakino, ʻoiai, ʻaʻole pau ka hapanui o nā kānaka iā lākou no ka mea manaʻo lākou he mea wale ia no ka poʻe o ka honua hoʻoikaika kino. Akā hewa ka poʻe e manaʻo pēlā. Hiki ke hoʻopau ʻia ka wai pīnī e kekahi o nā makahiki..

ʻO kēia ala, hiki iā ʻoe ke loli i kāu mau koho meaʻai, ke koho ʻana i kahi meaʻai momona i nā wikamina a me nā minelala. E akahele wale nō o lilo i ka lāʻau, no ka mea, ma luna o kēlā, ʻono loa ia.

Hiki iā ʻoe ke pani i ka waiūpī pīpī no ka margarine a ʻai me ka berena maʻamau a wholemeal paha, hiki iā ʻoe ke ʻai pū me nā kuki, ka ʻai, ka huaʻai a i ʻole ka pā. Pēlā ʻoe e hōʻoia ai i nā keu pono āpau.

Ma hea e kūʻai ai i ka waiūpī?

Hiki iā ʻoe ke ʻimi maʻalahi i ka waiūpī pī ma nā mākeke nui, nā hale kūʻai hoʻopili kūikawā a i ʻole pūnaewele. He meaʻai liʻiliʻi loa ia, hiki ke hoʻololi i kāna kumukūʻai ma waena o R $ 15,00 a me R $ 45,00 e like me ka nui a me ka laikini.

Pata Peanut holoʻokoʻa Homemade

I ka manawa āu e aʻo ai e pili ana i nā pono he nui o ka waiūpihi, makemake loa ʻoe e hoʻāʻo.

Inā ʻike ʻoe i kahi kiʻekiʻe iki a makemake ʻoe e hoʻomākaukau i kāu meaʻai ponoʻī, ua koho mākou i kahi papa hana home a me ka maʻalahi maʻalahi loa no ka waiūpihi pīni holoʻokoʻa. I kēia manawa e lepo wale kou mau lima!

Mea Kai:

  • 1 kīʻaha o nā pūlehu i pūlehu ʻia, pale ʻia, unsalted peanuts;
  • 1 kahi teaspoon o ka meli a i ʻole ke kō kō.

Hoʻomākaukau:

  1. Hahana i nā pīni no 5 mau minuke i ka umu wela haʻahaʻa;
  2. Wehe mai ka umu a wela mau naʻe, kāwili iā lākou i loko o ka mea kāwili a i ʻole ka mea hana meaʻai;
  3. Ke hoʻomaka ia e lilo i pā, e hoʻohui i ka meli a i ʻole ke kōpaʻa;
  4. Kakali i ka hoʻomaʻalili a mākaukau.

pata pīnī homemade

Inā ʻaʻohe ou meli a kōpaʻa kō, hoʻomaha ʻoe, hiki iā ʻoe ke pani iā ​​lākou no ka meaʻono a i ʻole kō kō. ʻO ka mea hiki ʻole ke hele me ka ʻai ʻole ʻana i kēia meaʻai momona a momona hoʻi.

Ka Hopena

ʻO ka ʻai ʻana o ka waiūpī pīpī i waena o nā poʻe Brazil ua lilo i mea pinepine pinepine, ma muli o nā pōmaikaʻi like ʻole e hiki ai i kēia meaʻai ke hāʻawi, nā mea ʻelua e makemake e lilo i kaupaona, loaʻa ka nui o nā mākala a ʻai wale paha e like me nā meaʻai olakino ʻē aʻe. Aia kekahi e makemake e ʻai wale no ka ʻono.

No laila, mai hoʻonele i ka manawa a hoʻokomo i ka waiūpī pīpī i kāu papaʻai a nānā i ka hoʻomaikaʻi nui i kou maikaʻi o ke ola. Inā ʻaʻohe āu kālā e kūʻai ai, e hoʻohana i ka papa hana a me ka hoʻokele waiwai e loaʻa iā mākou.

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: 4.6
Huina Koho: 33

Mīkini Pīʻī: ʻO kekahi o nā meaʻai maikaʻi loa no ka loaʻa ʻana o ka nui muscle

Nā ʻatikala pili

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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!