Hoʻopau ke kaupaona kūpono maikaʻi i ka momona o ke kino. Ua kamaʻilio mākou e pili ana i ke ʻano o ka hana ʻana o ka momona i ke kino i loko o ka ʻatikala. Pehea ke kaʻina hana o ka puhi ʻana i ka momona i ke kino.
I kēia lā e kamaʻilio mākou e pili ana i ke kumu o ka momona o ke kaumaha, i mea e hoʻokō piha ai kēia kumu.
Hoʻololi meaʻai
ʻIke ko mākou kino i ka hoʻopili ʻana i nā mea āpau. A i ka nele hoʻi o ka ikehu. ʻO kahi laʻana, inā ʻoe e holo i kēlā me kēia lā no 1 holaa laila e lilo mau ana ʻoe i ka momona. Akā inā hoʻomau ʻoe e hana i kēia me ka ʻole o ka hoʻonui ʻana i ka wikiwiki, a laila e loli ke kino i ka ukana a loaʻa nā kumu mālama o ka ikehu i ʻole e hoʻonele i ka momona i mālama ʻia. ʻO ka maʻamau maʻamau ka mahina a me ka hapa e hoʻomohala i kahi ʻano. Akā he kūlana ke kiʻi. Okoa paha ia no kēlā me kēia.
ʻO ia ke kumu e ʻae ʻole ai i ke kino e maʻa, e pili ana i ka meaʻai. Inā ʻai wale ʻoe i nā meaʻai kūpono, a laila e like ia me ka holo ʻana, ma ka mua o ka hopena, a laila e pau ia.
Hiki ke hoʻopakele i ka protein-carbohydrate i ka hoʻopakele, ʻo ke kumu o ia no nā lā he nui e ʻai wale mākou i nā protein, a laila hāʻawi mākou i ke kino i kahi ukana, hoʻopiha iā ia me nā huehue, a ma hope o mākou e hoʻi mālie i nā lā protein.
He aha ka manaʻo o ka alternation
I ka alternation protein-carbohydrate, aia kekahi mea ma ke ʻano he pōʻaiapuni. I loko o kēia pōʻaiapuni, ʻai wale ʻoe i nā polokina no kekahi mau lā, a laila hana ʻoe i nā mea ʻaihue no hoʻokahi lā, a me kekahi lā hoʻololi, ke ʻai ʻoe i nā ʻōpelu no ka hapalua lā a me nā protein no kekahi hapalua.
I mea e puhi ai i ka momona, pono ke kino i ka protein, a i ʻole nā ʻelima e loaʻa ana i ka protein. Inā he kakaikahi o kēia mau enzymes i ke kino, a laila e puhi maikaʻi ʻia ka momona.
No laila, ʻo 2 a i ʻole 3 mau lā protein i loko o kahi pōʻaiapuni e lawelawe i ka kino me nā ʻenemona no ke ahi momona, ʻoiai e hoʻokuʻu ana i ke kino mai ka glycogen, a, me ka nui o ia, e hoʻohana ʻia ma ke ʻano he ikehu ma kahi o nā momona. Ma muli o ka mea e pau ʻole ke kaupaona. Pākuʻi ʻia nā meaʻai protéin i ka moa, ka iʻa, nā hua manu.
Me he mea lā ua hemolele ke kumumanaʻo. No ke aha alternation, inā hiki iā ʻoe ke noho wale ma kahi papa protein a loaʻa i nā mea āpau e pono ai e lilo i ka kaumaha. Akā ʻo kēia kahi e hiki ai i ke kino ke hoʻololi. Inā ʻaʻole hāʻawi ʻia nā ʻano, a laila ma hope koke a ma hope e maʻa ʻo ia i nā meaʻai protein a e loaʻa pū kekahi ikehu ʻē aʻe. Eia kekahi, maikaʻi ʻole ka nui o nā protein.
No laila, ma hope o 2-3 mau lā o ka protein e hiki mai ka lā o "gluttony" ke hiki iā ʻoe ke ʻai i nā huaʻale. ʻAʻole ia he manaʻo ma kēia lā hiki iā ʻoe ke ʻai i nā mea āpau e pili ana i ke kō. Pono ʻoe e ʻai i nā huaʻaleʻale maikaʻi "lohi", i ʻike nui ʻia i nā cereal, e like me ka palaoa, laiki, ʻoka, aila i ʻōwili ʻia. Inā makemake ʻoe, a laila i ka hapa mua o ka lā lābate hiki iā ʻoe ke ʻai i nā mea ono a i ʻole kahi ʻāpana keke.
Kāhea ʻia ka lā hope o kou pōʻaiapuni he "lā lōkō kaulike," ke ʻai ʻoe i ka meaʻai like i ke kakahiaka e like me kāu hana i kāu lā kalebona. A i ke awakea ʻai ʻoe i nā mea āpau āu i ʻai ai i ka protein.
ʻO ke kumu o ka pōʻaiapuni e hoʻopiha mua mākou i ke kino me nā enzyme kūpono e kuni i ka momona a hemo i nā glycogen āpau. ʻO ka maʻamau ʻoi aku ka lilo o kahi kilokilo ma hope o nā lā protein. Ma hope o kēlā, ʻae mākou i ke kino e hoʻomaopopo i nā lā protein ʻaʻole mau loa a ʻaʻole pono ʻoe e hoʻomaʻamaʻa iā lākou. E hana ai i kēia, hoʻopihapiha mākou i ke kino me nā wīwī pono. Loaʻa ka loaʻa iki o kahi kaumaha i kēia lā. Mālama kahi lā o ka ʻai kūpono no ka hoʻololi mālie. ʻO ka maʻamau ma hope o ke pōʻaiapuni, hoʻemi iki ke kaumaha o ke kino. ʻO ia, ʻo ka pohō kaumaha ma hope o nā lā protein i ʻoi aku ka nui ma mua o ka loaʻaʻana o ke kaumaha ma hope o nā lā carbohydrate.
Nā ʻatikala hou aʻe e aʻo ai ʻoe i nā loina ʻē aʻe o ka pohō kaumaha.
1. Pehea e holo ai e mālama pono
2. Hiki paha ke lilo i ka kaumaha mau loa
3. ʻO ka jogging interval a i ʻole "fartlek" no ka pohō kaumaha
4. Pehea kou lōʻihi e holo ai
Mea ʻai hiki ke hoʻohana hou ʻia
ʻO kahi kiko nui i ka meaʻai pono e pono ai ʻoe e ʻai i 6 mau manawa i ka lā. Pono kēia no laila e hoʻomau mau ana ka metabolism. ʻOiaʻiʻo, ʻaʻole pono ʻoe e hoʻonani iā ʻoe iho i nā manawa 6 āpau. ʻO kaʻai ʻana i ka ʻaina kakahiaka ka meaʻai nui loa o ka lā. ʻO kaʻaina awakea a me ka ʻaina awakea, ʻo ia pū kekahi nā meaʻai piha. A he 3 mau mea ʻai māmā hou aʻe ma waena o ka ʻaina kakahiaka, ʻaina awakea, ʻaina awakea a me ka wā moe. I kēia mau meaʻai māmā, pono ʻoe e ʻai i kekahi ʻano hua a i ʻole kekahi mau meaʻai i koe mai ka ʻaina awakea a i ʻole ka ʻaina awakea.
Ke kiola mau nei i ka meaʻai i ka "umu" o kou kino e hoʻomaikaʻi ai kāu metabolism. A ʻo kēia, ʻo ka ʻoiaʻiʻo, ʻo ka pilikia nui ia o nā poʻe āpau i kaupaona nui - maikaʻi ʻole ka metabolism.
Inu nui i ka wai
Eia hou, i mea e loaʻa ai kahi metabolism maikaʻi i ke kino, pono ʻoe e inu i ka wai he nui, ʻo ia hoʻi ʻo 1.5-2 liters i kēlā me kēia lā. Eia kekahi, ʻaʻole hoʻokomo kēia leo i nā mea inu, akā ʻo ka wai maoli wale nō.
ʻO ke ala ʻoi loa e ukali i kēia kumumanaʻo e hoʻopiha i kahi ʻōmole 1.5 lita i ka wai a inu iā ia a puni ka lā.
Me ke ʻano hoʻoikaika kino, he kūpono a he kūpono loa kēia ʻano hana o ka lilo ʻana o ke kaupaona. ʻO ke kaupaona ʻana e kau pono ana i ka hoʻemi ʻana i ka momona nui, ʻaʻole ma ka hōʻemi ʻana i ka nui o nā mākala.
