Hoʻokuʻu paha nā mea pāʻani i ka ʻaina kakahiaka?

"He nui nā mea pāʻani a me nā mea hoʻomaʻamaʻa leʻaleʻa e hana pēlā i ke ahiahi a ʻO ka hoʻokuʻu ʻana i ka ʻaina kakahiaka he hana maʻamau ia, "wahi a ka mea kākau kiʻekiʻe ʻo Dr. Lewis J. James o ke Kula ʻo Sport, Exercise and Health Science ma Loughborough University ma UK.

Ma hope mai, hoʻokuʻu paha nā mea pāʻani i ka ʻai? Hiki i ke kaomi ʻana mai nā mākua, nā kumu aʻoaʻo a me nā hoa ke kōkua i ka pale ʻana a i ʻole ka hoʻopaʻa ʻana i ka meaʻai, e like me nā papa hana paʻakikī. Nui nā haumāna haumāna kula kiʻekiʻe, no ka laʻana, e hoʻolele i ka ʻai ma mua o ke aʻo ʻana, ʻoiai inā hana ka hoʻomaʻamaʻa i nā hola kakahiaka.

A laila, He aha nā mea pāʻani e ʻai ai no ka ʻaina awakea?

Nā 'Alepa: ʻO ka papaʻaina awakea maikaʻi loa

• He kumu wīwī o ka protein: ka iʻa, ka pipi a i ʻole ka umauma moa me ka ʻole o ka ʻili.
• Kekahi mea starchy: Pasta, laiki, quinoa, semolina.
• Nā laupala.
• He hua waiu a/a ʻāpana hua.

Eia kekahi, maikaʻi anei ka granola no nā mea pāʻani? Kūʻai pinepine ʻia nā pahu Granola ma ke ʻano he meaʻai maikaʻi no ka ikaika a me nā mea haʻuki. Hiki iā lākou ke hāʻawi i ka ikehu ma mua o ka hoʻomaʻamaʻa a hoʻopiha i nā hale kūʻai glycogen ma hope.

No ke aha e pale aku ai nā mea pāʻani i ka hoʻomaha ʻana i ka ʻai? Inā ʻoe e hele ana, a i ʻole ma ka home me kou ʻohana, e pale i ka hoʻomaha ʻana i ka ʻai. ʻO ka hoʻokuʻu ʻana i nā meaʻai e alakaʻi i ka emi ʻana o nā pae ikehu, ka hāʻule ʻana o ke kō koko a me ka lohi o ka metabolism. Inā he haʻuki koʻikoʻi ʻoe, hiki i ka lele ʻana i nā meaʻai ke hao i kou kino i nā meaʻai e pono ai ʻoe e kōkua i ka ulu ʻana a me ka hoʻoponopono ʻana.

ʻAʻole ʻoe e holo wikiwiki i ka ʻai ʻana?

Hoʻopiha ʻia ma mua o ka holo lōʻihi a i ʻole ka holo ikaika

Hiki i kekahi poʻe ke pakele me ka ʻai ʻole ma mua o ka holo ʻana i kahi mamao, akā e holo ikaika ʻoe inā ʻoe e ʻai i kekahi mea.

ʻEhia mau manawa o ka lā e ʻai ai ka poʻe haʻuki?

E hana maʻa i ka ʻai ʻana i ka ʻaina kakahiaka i kēlā me kēia lā i loko o hoʻokahi a ʻelua paha hola ma hope o kou ala ʻana, a laila e ʻai hou i kēlā me kēia ʻekolu a ʻehā mau hola, no ka huina o ʻelima a ʻeono mau ʻai i ka lā. Pono e komo kēia mau meaʻai i nā meaʻai liʻiliʻi a hiki i ka liʻiliʻi, nā meaʻai, a me nā meaʻai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana a i ʻole nā ​​mea ʻai a puni ka lā.

Pono nā mea pāʻani e ʻai i nā mea ʻai?

ʻO ka ʻai meaʻai maikaʻi kahi mea nui o ka meaʻai a ka mea pāʻani. Mālama ka ʻai ʻana i ka wahie kūpono no ka haʻuki, hoʻomaikaʻi i ka hoʻihoʻi ʻana o ka ʻiʻo, kōkua i ka mālama ʻana i ke kaumaha a hoʻonui i ka hana noʻonoʻo. Pono nā mea pāʻani e ʻai i ʻekolu ʻai a me ʻelua a ʻehā mau ʻai i ka lā.

ʻAi nui nā mea pāʻani?

He ʻokoʻa nā pono meaʻai o ka poʻe ʻōpio ma mua o kā lākou mau hoa hana ʻole. ʻOi aku ka hana o nā mea pāʻani, no laila pono lākou i nā calorie hou aʻe e hoʻoulu i kā lākou hana haʻuki a me ko lākou ulu ʻana.

He aha ka meaʻai maikaʻi loa no ka mea pāʻani?

E koho i nā meaʻai piha i ka ikehu e like me ka pahū palaoa piha me ka tiiki haʻahaʻa momona, nā tortilla i uhi ʻia me ka ʻiʻo a me ka ʻiʻo wīwī, nā hua moa i hoʻolapalapa ʻia, nā mea ʻai a i ʻole nā ​​pī piʻi, nā pahu liʻiliʻi o ka cereal ʻaʻole kō, nā hua hou, nā ʻeke palaoa liʻiliʻi. me ka pīkī pīnī, ka berena pita me ka hummus a i ʻole ka pasta me ka moa ʻala.

He aha ka mea e ʻai ai ka poʻe haʻuki ʻoihana?

He aha nā mea pāʻani e ʻai maoli ai

• E ʻai nui i nā mea kanu, nā legumes a me nā huaʻai.
• E ʻai nui i nā cereals (me ka berena, ka laiki, ka pasta a me nā noodles), ʻoi aku ka maikaʻi o ka palaoa piha.
• E hoʻohui i ka ʻiʻo wīwī, ka iʻa, ka moa a i ʻole nā ​​mea ʻai meaʻai e like me ka tofu a i ʻole nā ​​legumes i ka ʻaina awakea a me ka ʻaina ahiahi i kēlā me kēia lā.

He aha ka palaoa maikaʻi no nā mea pāʻani?

ʻO nā palaʻai Protein kiʻekiʻe

• Kūʻai K Protein Plus Cereal.
• ʻO Kashi Go Lean Original Cereal.
• Pahu palaoa holoʻokoʻa Kashi.
• Koho ʻo Post i nā hua palaoa nui Blend Cereal.
• ʻO ke ala maikaʻi loa o ke alanui ʻo Blueberry Cinnamon Flax Cereal.
• ʻO Granola K Low-Fat Granola.
• ʻĀpana palaoa olakino maikaʻi.
• ʻO Cascadian Farm Protein Granola.

Hiki i ka granola ke kūkulu i ka ʻiʻo?

ʻO Granola kahi meaʻai maikaʻi e hele ai i nā ʻiʻo, no ka mea he maʻalahi ka hele ʻana me ka hoʻopaʻa ʻana i kahi punch calorie nui. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka moʻomeheu granola kuʻuna ma mua o ka maikaʻi. Hoʻopiha ʻia me ke kō, akā ʻaʻohe nui o ka protein.

Hoʻokumu ka granola i ka ʻiʻo?

Hoʻopiha pū ʻia ʻo Granola me nā kalapona. "No ka poʻe ʻeleu, ʻike nui ʻia ka granola no ka lilo ʻana i kumu o ka carbohydrate e hoʻoulu i nā ʻiʻo a hāʻawi i ka ikehu no ka lā luhi," wahi a Clark. "He mea maikaʻi loa ka palaoa no ka poʻe haʻuki e hoʻoulu i nā ʻiʻo."

He aha ka hopena inā ʻaʻole ʻai lawa ka poʻe ʻōpio?

No laila pehea inā ʻaʻole lawa ka ʻai ʻana o ka poʻe ʻōpio? ʻAʻole hiki i ko lākou kino ke hoʻokō i ka hana kiʻekiʻe a hiki ke wāwahi i nā ʻiʻo ma mua o ke kūkulu ʻana iā lākou. ʻAʻole wikiwiki a ikaika ka poʻe haʻuki ʻaʻole i lawa ka calorie i kēlā me kēia lā a ʻaʻole paha e mālama i ko lākou kaumaha.

Pehea ka lōʻihi e hiki ai i nā mea pāʻani ke hele me ka ʻole o ka ʻai?

Ma keʻano laulā, hiki i ke kanaka ke ola ma waena o 1 a me 2 mahina me ka ʻole o ka ʻai. E like me ka nui o nā kumu like ʻole e hoʻololi i ka lōʻihi o ke kino e noho me ka ʻole o ka meaʻai, e ʻokoʻa kēia manawa i waena o kēlā me kēia kanaka.

ʻEhia mau manawa e ʻai ai ka mea pāʻani i ka lā?

No laila, me ʻekolu ʻai wale nō, pau ka ikaika o ka poʻe haʻuki. No ka hōʻoia i ka lawa o kou ikehu, ʻelua mau wahi e hoʻomanaʻo ai. ʻO ka mea mua, ʻo ke kānāwai kumu ka ʻai ʻana i 3 ʻai piha. ʻO ka lua, ʻo ia ka lawe ʻana i nā meaʻai hoʻohui i hoʻolālā ʻia.

Pono au e holo i kēlā me kēia lā?

He pōʻino ka holo ʻana i kēlā me kēia lā i kou olakino no ka mea e hoʻonui ai i kou pilikia o ka hoʻohana nui ʻana i nā ʻeha e like me ka haʻi kaumaha, nā ʻāʻī, a me nā waimaka ʻiʻo. Pono ʻoe e holo i ʻekolu a ʻelima mau lā o ka pule e hōʻoia ʻoe e hāʻawi ana i kou kino i ka manawa kūpono e hoʻomaha a hoʻoponopono.

Pono au e holo ma mua o ka ʻaina kakahiaka?

1) Hiki i ka holo ʻana ma mua o ka ʻaina kakahiaka ke hoʻololi i ka mea e hoʻohana ai kou kino i ka wahie. Hiki i ko mākou kino ke hoʻoulu i ka ikehu mai nā kumu like ʻole no ka hoʻomaʻamaʻa kakahiaka. Ke loaʻa iā mākou ka manawa e ʻai ai ma mua o ka hoʻomaʻamaʻa ʻana, hiki i nā kalapona i mālama ʻia i loko o ko mākou mau ʻiʻo a me ke ake (i kapa ʻia ʻo glycogen) hiki ke hoʻoikaika iā mākou ma o kekahi mau mile.

ʻOi aku ka maikaʻi o ka holo ʻana i ka pō a i ke kakahiaka paha?

Hiki i nā holo ahiahi ke hoʻohaʻahaʻa i ke koko i ka pō; ʻO ka holo ʻana i ke ahiahi a i ke ahiahi paha e kōkua iā ʻoe e hoʻomaikaʻi i kou ʻano a kūkulu i nā ʻiʻo. Wahi a ʻepekema ʻo ka manawa maikaʻi loa e holo ai ʻo ke ahiahi a i ke ahiahi paha. Eia kekahi, ʻoiai ʻoi aku ka maikaʻi o ke ahiahi no nā holo lōʻihi, ʻoi aku ka maikaʻi o ke ahiahi no nā sprint.

He aha nā mea pāʻani e ʻai ai i ka lā?

He aha nā mea pāʻani e ʻai maoli ai

• E ʻai nui i nā mea kanu, nā legumes a me nā huaʻai.
• E ʻai nui i nā cereals (me ka berena, ka laiki, ka pasta a me nā noodles), ʻoi aku ka maikaʻi o ka palaoa piha.
• E hoʻohui i ka ʻiʻo wīwī, ka iʻa, ka moa a i ʻole nā ​​mea ʻai meaʻai e like me ka tofu a i ʻole nā ​​legumes i ka ʻaina awakea a me ka ʻaina ahiahi i kēlā me kēia lā.

ʻOi aku ka maikaʻi o ka ʻai ʻana i 3 mau ʻai a i ʻole 5 mau ʻai liʻiliʻi?

Akā, ua hōʻike ʻia nā hoʻokolohua i hoʻopaʻa ʻia i loko o ke kanaka ʻaʻohe pono metabolic i ka ʻai ʻana i nā meaʻai liʻiliʻi he 12 ma mua o ka ʻai ʻana i ʻekolu a ʻehā paha ʻai i kēlā me kēia lā, me ka helu like o nā calorie. ʻO ka ʻai ʻana i ka maiʻa, pineapple, a me nā ʻalani ma mua o ka moe ʻana, hiki ke kōkua iā ʻoe e hiamoe maikaʻi. Ua ʻae nā poʻe akamai ʻē aʻe.

ʻAi paha nā mea pāʻani i ka berena?

ʻO kēlā me kēia ala āu e ʻoki ai, ʻo ka berena kahi meaʻai meaʻai no nā poʻe haʻuki he nui, ʻo ka hapa nui no ka mea ʻo ka berena kahi ala kūpono e ʻai ai i nā waipika e hoʻonui ai i ka ikehu pono ma ke ʻano o ka ʻaina kakahiaka a i ʻole ka ʻaina awakea.

He aha nā mea e inu ai nā mea pāʻani?

Hiki i nā mea inu haʻuki e like me Gatorade, Powerade, a me All Sport ke hāʻawi iā ʻoe i ka hoʻoikaika ikaika i ka wā o kāu hana. Hoʻolālā ʻia lākou e hoʻololi wikiwiki i nā wai a hoʻonui i ke kō (glucose) e holo ana i loko o kou koko.

He maikaʻi anei nā chips no nā mea pāʻani?

E hōʻalo i nā ʻai ʻai nui i ka momona a me ke kō. ʻO kekahi mau laʻana, ʻo ia ka donat, nā kuki, nā ʻuala ʻuala, nā pahu lole, a me nā sodas. He haʻahaʻa kēia mau meaʻai i nā meaʻai olakino. ʻAʻole paha lākou e hāʻawi iā ʻoe i ka ikehu e pono ai ʻoe e hana maikaʻi i ka wā hoʻoikaika kino a me nā hoʻokūkū haʻuki.

He aha nā meaʻai maikaʻi no ka poʻe haʻuki?

Carbohydrates

• Hua.
• Oatmeal.
• ʻO nā huaʻai maloʻo. (ʻuala/ʻuala keʻokeʻo, ʻuala)
• ʻO nā meaʻai maloʻo ʻole. (broccoli, lau ʻōmaʻomaʻo)
• ʻO ka palaoa piha a i ʻole ka pahūpahū.
• ʻO ka palaoa kiʻekiʻe-fiber, ʻaʻole sugary.
• Quinoa.
• Laiki ʻulaʻula a ʻāhiu paha.