Pili loa ka nīnau no nā jogging a pau. E nānā i nā loina kumu o ka meaʻai ma mua o ka holo ʻana i kēia lā.
ʻO Carbohidates ma mua o ka holo ʻana
E hoʻomanaʻo i kēia loina. Hoʻohuli ʻia nā Carbohidates i glycogen. A ʻo ke glycogen ke kumu maikaʻi loa o ka ikehu. A ʻike ʻo ia i ka waihona kālā. No laila, 2 mau hola ma mua o kou holo ʻana, e ʻai i nā meaʻai i kiʻekiʻe i nā kōpikipiki liʻiliʻi. ʻO ia mau meaʻai e komo nui i nā ʻano cereala a me nā pasta. Pehea e hana ai i nā mea āpau āpau hiki ke loaʻa i loko o nā puke hoʻomākaukau.
I ke kumu, hiki iā ʻoe ke ʻai me ka monotonous. ʻO kahi laʻana, ʻo pasta wale nō i paila ʻia, a i ʻole porridge me ka waiū. Akā i nā pā like ʻole ʻoi aku ka ʻono.
Hoʻomaʻamaʻa i kou kino i kekahi ʻano karbohika.
E hoʻāʻo e hoʻomaʻamaʻa i kou kino i kekahi mau meaʻai. ʻO kahi laʻana, inā makemake ʻoe i ka porridge buckwheat, a laila hoʻomaʻamaʻa i kou kino i ka ʻoiaʻiʻo e ʻai ʻoe i ka palaoa buckwheat ma mua o ka holo ʻana. I kēia hihia, ʻaʻole loa ʻoe e loaʻa i nā pilikia o ka ʻōpū. No ka mea ʻo nā ʻano meaʻai hou e ʻai ʻia ma mua o ka holo ʻana hiki ke hōʻoluʻolu i ka ʻōpū i ka mua.
Hoʻohui ʻia, e loaʻa i ke kino kekahi lako o nā enzyme no ka haki o kēia meaʻai, a e holo wikiwiki ka digestion.
Mai ʻai nui
Ma mua o ka jogging, pono ʻoe e ʻai i nā 200-300 karamu o nā huaʻohina. E lawa kēia. ʻOi aku ka lōʻihi o ka ʻai ʻana i ka ʻai a paʻakikī i ka holo ʻana. Maikaʻi nā mea āpau i ka hoʻohaʻahaʻa.
Mai inu i ka wai momona
Hoʻomaopopo ka poʻe āpau i kēlā kumumanaʻo. Akā ma mua o ka holo ʻana, pili pono ia. Inā hoʻoholo ʻoe e ʻai i ka palaoa buckwheat i loko o ka aila mea kanu, a laila holoi iā ia me ka wai anuanu, hoʻomākaukau no ka loaʻa ʻole o ka manawa o ka buckwheat i loko o 2 mau hola, a hoʻomau ka kino i ka wīwī i ka wā e jogging ana.
Kālapa wikiwiki i ka hapalua hola ma mua o ka holo
Hiki ke hoʻopau ʻia nā carbs wikiwiki i 30 mau minuke ma mua o ka holo ʻana. He kō. ʻOi aku ka maikaʻi ke hoʻoheheʻe ʻia, no ka mea, ʻoi aku ka maikaʻi o ka wai. ʻO ke kūpono, pono ʻoe e inu i nā tī momona a i ʻole tī me ka meli ma mua o ka holo ʻana. ʻO ka meli kahi kumuwaiwai maikaʻi loa o nā huaʻale. A ʻokoʻa, loaʻa i loko o laila nā mea pono he nui i ka hoʻohui ʻana i nā huaʻā.
I mea e hoʻomaikaʻi ai i kāu mau hopena i ka holo ʻana ma nā wahi waena a me nā mamao, pono ʻoe e ʻike i ke kumu o ka holo ʻana, e like me ka hanu pololei, ʻenehana, hoʻomehana, ka hiki ke hana i ka eyeliner pololei no ka lā o ka hoʻokūkū, hana i ka ikaika ikaika i ka holo a me nā mea ʻē aʻe. No laila, paipai wau iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā hōʻike aʻo wikiō ʻokoʻa e pili ana i kēia a me nā kumuhana ʻē aʻe mai ka mea kākau o ka pūnaewele scfoton.ru, kahi āu i kēia manawa. No ka poʻe heluhelu o ka pūnaewele, manuahi nā aʻoaʻo aʻo wikiō. No ka loaʻa ʻana iā lākou, kau inoa wale nō i ka nūpepa, a i loko o kekahi mau kekona e loaʻa iā ʻoe ka haʻawina mua ma ke kaʻina e pili ana i ke kumu o ka hanu kūpono i ka wā e holo ana. Kakau inoa ma aneʻi: Ke holo nei i nā ʻōlelo aʻo wikiō ... Ua kōkua kēia mau haʻawina i mau kaukani mau kānaka a kōkua pū kekahi iā ʻoe.
