Inā makemake ʻoe e hoʻomaikaʻi i kāu mau hopena holo, a laila ʻaʻole maikaʻi ka ʻai ʻana maikaʻi akā pono i ka hoʻokō ʻana i kāu mau pahuhopu. Eia nō naʻe, makemake wau e hoʻomaopopo ʻaʻole pili ke ʻōnaehana meaʻai i wehewehe ʻia ma kēia ʻatikala i ka poʻe no lākou ka pahuhopu nui i ka holo ʻana e lilo i ka kaumaha. No lākou, ʻokoʻa ke ʻano o ka meaʻai, a e kamaʻilio mākou e pili ana iā ia i nā ʻatikala ʻē aʻe.
Nā loina laulā o ka mea hānai holo
ʻO ka papaʻai o ka mea holo e pili ana ma 75 a 80 pakeneka o nā carbohydrates. ʻO ka mea mua, ʻo ia mau meaʻai e komo pū me nā cereala, buckwheat, raiki, nā ʻoka i ʻōwili ʻia. ʻO kaʻuala hoʻi a me ka pasta. ʻO ka Carbohidrat ka kumu waiwai ʻoi loa o ka ikaika, no laila ʻo ka hemahema o lākou e hoʻopili pono i kāu hopena hopena.
ʻO 10-15 pakeneka hou aʻe o ka nui o nā papaʻai e protein. ʻO kā lākou hana nui ka hoʻihoʻi i ke kino. A me ka hoʻopiha hou ʻana i nā enzyme pono e hoʻohana nui ʻia e ke kino ke holo.
ʻO ke koena 10 pākēneka e hele i ka momona. Loaʻa lākou i nā meaʻai āpau. No laila, ʻaʻohe mea kūpono e hoʻopau wale i nā meaʻai momona, a i ka nui he mea ʻino pū kekahi. Eia hou, lōʻihi ka manawa e lawe ʻia ai ka momona, no ka mea hiki ke hoʻopanee ʻia ka manawa hoʻomaʻamaʻa. Inā hoʻohele ʻia nā wīwī nīwī no hoʻokahi a me ka hapalua i ʻelua mau hola, i nā hanana maʻamau 3. A laila e lawe ʻia nā momona no 3-4 mau hola. Lōʻihi pū kekahi ka protein i ka digest, akā ʻaʻohe kumu o ka hoʻohana ʻana ma mua o ka hoʻomaʻamaʻa. No laila, ʻaʻole e ala aʻe nā pilikia i kēia mea.
ʻAina kakahiaka a Runner
ʻO ka ʻaina kakahiaka o ka mea holo ke ʻano o kāu papaʻaina momona loa. Akā aia he mau nuances ʻelua ma aneʻi.
ʻO ka mea mua, inā ʻoe e holo i ke kakahiaka nui, e laʻa, ma mua o ka hana, a laila ʻaʻole hiki iā ʻoe ke ʻai piha ma mua o ka holo ʻana. Inā ʻole, ʻaʻole loaʻa ka manawa o ka meaʻai e ʻai ai. E heluhelu hou aʻe e pili ana i ka mea, pehea a pehea e ʻai ai ma mua o ka holo ʻana i loko o ka ʻatikala o ka inoa like.Nā loina kumu o ka meaʻai ma mua o ka holo
No laila, ʻo kāu ʻaina kakahiaka ma hope o ka holo. ʻO ia, ma mua o ka holo ʻana, e ʻai i kekahi mea māmā a inu paha i ke kī a i ʻole kofe. ʻAi i kahi pāʻina piha ma hope o ka holo ʻana.
ʻO kāu ʻaina kakahiaka ka nui o nā kalebona. ʻO ia, ʻo buckwheat a i ʻole porridge laiki paha, ʻuala a pasta paha e lilo i koho maikaʻi loa.
ʻO ka lua, inā loaʻa iā ʻoe ka manawa e ʻai ai i ka pāʻina piha, kali a hiki i ka wā e pau ai nā mea āpau a laila hele wale i ka hoʻoikaika kino, a laila e ʻai ma mua o ka hoʻomaʻamaʻa ma hope o hoʻokahi a me ka hapa a i ʻelua mau hola. I kēia hihia, pono ʻoe e ʻai ma hope o ka hoʻomaʻamaʻa. ʻO ia, he ʻano ʻaina kakahiaka lua ia. ʻAʻole wale ia e hoʻopiha - kahi māmā, nā mea momona māmā. No laila, ma kēia hihia, ma mua o ka hoʻomaʻamaʻa ʻana, ʻai, no ka laʻana, he pā o ka porridge. A ma hope o ka hoʻomaʻamaʻa ʻana, tī me ka popo.
ʻAina awakea a Runner
No kaʻaina awakea, hiki iā ʻoe ke ʻai i kahi sop wai e hoʻomaikaʻi ai i ka digestion. Hiki iā ʻoe ke maʻa i kēlā me kēia sup. Eia kekahi no ka ʻaina awakea, ma ka hoʻohui o ka sup, pono ʻoe e ʻai i ka pasta a i ʻole ka porridge. E loaʻa ka ikehu no ka hoʻomaʻamaʻa.
Runner's Dinner
ʻOi aku ka maikaʻi e holo ma mua o ka ʻaina ahiahi. ʻOiai ʻo kaʻaina ahiahi ka meaʻai e hoʻopau ai i ka hapa nui o ka protein, ʻoi aku ka maikaʻi o ka ʻai ʻana ma hope o ka hoʻoikaika kino ma mua o ke kali ʻana i 3 mau hola no ka protein e ʻānai.
ʻO ia, ma mua o ka holo ʻana, a me ka tī tī a kofe paha, hiki iā ʻoe me kahi bun. A ma hope o ka hoʻomaʻamaʻa ʻana, kahi pāʻina ahiahi piha.
Inā hiki ʻole kēia, a laila e hoʻāʻo e loaʻa ma kahi o 2 mau hola ma hope o ka ʻaina ahiahi.
ʻO kaʻaina ahiahi, e like me kaʻu i kākau ai, e protein i kekahi hapa. ʻO ia, nā haʻalohā lohi like, me ka hoʻohui o ka meaʻai i loaʻa ka nui o nā protein. ʻO ka mea mua, heʻoiaʻiʻo, heʻiʻo, iʻa a me nā huahana waiū. Inā ʻaʻole ʻoe e ʻai i nā huahana holoholona, a laila pono ʻoe e nānā no kahi kumu protein i loko o nā mea kanu.
ʻO nā hiʻohiʻona meaʻai ʻē aʻe o ka mea holo
ʻO ke kūpono, he 5 mau pāʻina i ka mea kukini. ʻAina kakahiaka, ʻaina awakea, ʻaina awakea, kī ahiahi a me ka ʻaina awakea. ʻAʻole hiki i nā kānaka āpau ke ukali i kēlā ʻano noho aupuni, no laila he mea maʻamau inā hiki iā ʻoe ke ʻai i nā manawa 3 i ka lā.
Hoʻomaopopo i ka mālama ʻia ʻana o nā haʻalako i loko o ke kino a me nā momona. No laila inā ʻaʻole hiki iā ʻoe ke ʻai i ke kakahiaka ma mua o kāu hoʻomaʻamaʻa, a laila ʻo kahi pāʻina nui ʻoi aku ka nui e ʻae iā ʻoe e holo ma luna o nā carbs i mālama ʻia inā ʻaʻole ʻoe e ʻai i kekahi mea kūpono ma mua o ka heihei.
Hoʻohana ʻia ka waiwai o nā waʻā i loko o ke akepaʻa a me nā mākala e nā mea holo marathon e mālama nei i nā mea ʻaʻā ma mua o ka hoʻokūkū, e hoʻonohonoho ana i kahi ukana wahie no kekahi mau lā ma mua o ka hoʻomaka.
