Bella Adams
Inā loaʻa i kāu mau pahuhopu a i ʻole hoʻolālā ka hoʻoikaika kino maʻamau (hoʻoikaika kino, holo, ʻauʻau, yoga), pono ʻoe e mālama pono i ka meaʻai kūpono, e hāʻawi pono i kou kino i nā mea āpau e pono ai.
ʻO ka maʻamau (3-5 mau manawa i ka pule) hoʻomaʻamaʻa ikaika (i kēlā me kēia manawa aʻu e hana liʻiliʻi / lōʻihi) hele pū ʻia me nā loli i ke ʻano o ke koko, i ka hana o ka cardiovascular, respiratory, musculoskeletal and nervous system of organs.
ʻO ka mea e ʻai ai ma mua o ke aʻo ʻana
No ka hāʻawiʻana i ka oxygen a me nā meaʻai (amino acids, fatty acids, glucose, water, ions) i nāʻiʻo e hana ana,ʻoi aku ka wikiwiki a me ka ikaika o ka puʻuwai, wikiwiki ka hanu, a piʻi ke koko. ʻO kēia ka hopena o ka mana o ka ʻōnaehana nerve, kahi e pono ai ka glucose e hoʻokō.
No laila, pono e hoʻokomo i ka papa hana pre-workout i nā carbohydrates paʻakikī (nā kīʻaha holoʻokoʻa i ke ʻano o ka cereals, ka berena, ka pasta, ka cereals), nā haʻalulu kūlohelohe maʻalahi (nā hua maloʻo, nā wai hou).
He aha e ʻai ai no ka ulu ʻana o ka ʻiʻo
Hoʻokomo pū ʻia ka hoʻomaʻamaʻa maʻamau me ka hoʻonui ʻana i ka helu a me ka nui o nā fiber muscle, no laila e piʻi aʻe ka pono o ka protein. ʻO ka moa, ka iʻa, ka ʻiʻo ʻulaʻula, nā huahana dairy, nā lentils, nā pīni, ka soybeans, ka buckwheat e hāʻawi i ka protein a no laila nā amino acids no ka "kūkulu" hale, a me ka synthesis o ka hemoglobin, ka pono e hoʻonui pū me ka hana kino maʻamau. Loaʻa nā kumu hao, ma waho aʻe o ka pipi i ʻōlelo ʻia ma mua, nā lentils, a me ka buckwheat, ate, beets, ʻāpala, a me nā paʻi.
Meaʻai no ka hoʻomaʻamaʻa pono
ʻO ka hoʻokumu ʻana i nā ʻāpana koko hou, ʻo ia ka mea maʻamau o ka hoʻoikaika kino, pono i ka ʻai nui o ka folic acid (nā lau ʻōmaʻomaʻo lau, broccoli) a me nā huaʻai B ʻē aʻe (nā hua holoholona e like me ka waiu, ʻiʻo, hua manu, nati, a me nā hua).
ʻO ka hana ʻana i nā ʻiʻo a me ka puʻuwai, ʻo ia hoʻi, e koi i ka nui o ka ikehu, ka mea, i ka wā lōʻihi o ka hoʻoikaika ʻana, loaʻa mai ka metabolism o nā momona momona.
No laila, pono e loaʻa i ka meaʻai ka nui o nā momona olakino o nā kumu like ʻole - ka ʻaila ʻoliva, nā iʻa momona, nā avocados, nā hua, nā nati, ka pata. I ka wā hoʻoikaika kino pōkole, ʻo ke kumu nui o ka ikehu no nā ʻiʻo he hale kūʻai glycogen (glucose polymer). No laila, pono e hoʻonui i ka 45-65% o ka ikehu.
Nā rula no ka ʻai ʻana i ka wā hoʻomaʻamaʻa
I nā kūlana o ka hoʻonui ʻana i ka meaʻai a me ka pono o ke kino, he mea nui ka loaʻa ʻana o kahi ʻōnaehana digestive maʻamau, me ka neʻe ʻana o ka ʻōpū maʻamau. Hiki ke hoʻokō maʻalahi kēia ma ka ʻai ʻana i ka nui o ka fiber meaʻai (nā mea kanu ʻole a me nā huaʻai, nā ʻanoʻano, bran, nā kīʻaha holoʻokoʻa) a me nā probiotics (yogurt, kefir, sauerkraut).
Hoʻonui ka hoʻoikaika kino i ka ikaika o nā kaʻina biochemical i loko o ke kelepona, ʻo ia hoʻi nā mea e pili ana i ka oxygen. Hoʻopili ʻia kēia me ka hoʻokumu ʻana o nā radical manuahi. No laila, pono e waiwai ka meaʻai i nā antioxidants - nā hua kala a me nā huaʻai i loaʻa nā huaora C a me E (nā hua citrus, paukena, nā hua like ʻole, nā ʻōpala, persimmons).
Ka inu ʻana i ka wā hoʻomaʻamaʻa
I ka wā hoʻoikaika kino, lilo ka wai a me ka paʻakai i ke kino ma muli o ka hou. No laila, pono e hoʻoponopono ʻia kāu ʻano inu ʻana no kēia mau poho. He hopena maikaʻi ka inu ʻana i ka wai i ka ʻai ʻana i ka meaʻai.
Loaʻa ka calorie i ka wā hoʻomaʻamaʻa
E hilinaʻi ka nui o ka calorie i nā pahuhopu o kāu hana hoʻoikaika kino. Inā ʻo ka pahuhopu ka mālama ʻana i ke kino olakino, a laila pono e uhi piha ʻia ka hoʻolilo ʻana i ka ikehu.
Inā ʻo ka hoʻomaʻamaʻa ʻana he ʻāpana o ka papahana pohō kaumaha, a laila pono e loaʻa kahi hemahema o ka ikehu, akā ʻo ka mea ʻaʻole e hoʻopau i ka mālama ʻana i ka protein a me ka liʻiliʻi o nā momona momona (ʻo ka hormone leptin, ka mea e hoʻoponopono ai i ka makemake, ua hoʻokumu ʻia i loko o ka adipose tissue!, a me ka mokuʻāina. ʻO ka hana hānau a me ke kūpaʻa koʻikoʻi e hilinaʻi pū ʻia ma ia).
No laila, e hoʻomaka kākou i kahi papahana ola kino me kahi pā o ka ʻaina kakahiaka kaulike, kahi a nā poʻe loea o ke Kula Ola Ola ʻo Harvard e ʻōlelo ikaika nei iā ʻoe ʻaʻole e poina!
