Pono e hoʻolālā ʻia ka hana ʻana e like me ka hoʻoponopono o kēlā me kēia lā. Eia naʻe, ʻaʻole holo mau kēia. ʻAʻole maʻamau ka ʻai ʻana ma mua o ke aʻo ʻana. No laila maikaʻi i ka holo ma hope o ka ʻai ʻana?
ʻO ka holo koke ʻana ma hope o ka ʻai ʻana he makemake ʻole ʻia
ʻO ka holo koke ʻana ma hope o ka ʻai e paʻakikī loa. I ka wā digestion, hoʻouna ke kino i ka hapa nui o ke koko i ka ʻōpū. Akā inā i ka wā o ka digestion e hoʻomaka ʻoe e hoʻohana i nā mākala, a laila e lilo ke kino i nā kumuwaiwai hou aku e hoʻolako iā lākou i ka nui o ke koko. Pēlā, ma laila a ma laila ka hemahema. No laila hiki e ʻike i ka ʻehama muli o ka nele o ke koko i loko o ke kino i loko o kāna ʻoka.
He aha e hana ai inā he manawa liʻiliʻi i koe ma mua o ka jogging
Pono ʻoe e ʻike i kēlā āpau mea ʻai ua mahele ʻia i nā ʻāpana 4: nā haʻuki kūpikipiki, nā kōpikipiki lohi, nā protein a me nā momona
Hoʻokomo koke ʻia nā ʻōpikipiki wikiwiki. Hoʻopili kēia i nā ʻano kō, nā meli āpau. No laila, inā inu ʻoe i ke kī ʻono, a ʻoi aku paha o nā mea āpau, tī me ka meli, hiki iā ʻoe ke holo i 15 mau minuke wale nō.
Nā ʻatikala hou aʻe e hoihoi iā ʻoe:
1. Hoʻomaka e holo, ka mea e pono ai ʻoe e ʻike
2. He aha ka wā holo
3. ʻEnehana holo
4. Hiki paha ke holo me ke mele
ʻO nā kōkō lohi ke kumu pono o ka ikehu no ka holo ʻana. Hoʻomaʻemaʻe pinepine ʻia lākou ma kahi o hoʻokahi hola a me ka hapalua. Akā ke kaukaʻi ʻia i nā ʻano pākahi o ke kanaka, hiki ke hoʻoiho iā lākou mai 1 hola a 3 mau manawa. ʻO nā wīwī lohi me ka berena, pasta, buckwheat, ka bale momi, ka porridge laiki.
ʻO ka meaʻai protein, kahi e hoʻopili ai i kekahi mau mea ʻai, nā mea hana waiū, a me kekahi ʻano o nā sereala, ʻai ʻia no 2-3 mau hola. No laila, inā ua ʻai ʻoe i kēlā ʻano meaʻai, a laila e paʻakikī loa ka holo ʻana, ʻoiai ka ʻōpū e hoʻoulu i ka meaʻai.
ʻO nā meaʻai momona, kahi e hoʻopili ai i ka kirīmiʻawa, nā meaʻai ʻai kēpau, pēpē, a me nā mea ʻē aʻe i ʻeli ʻia no ka mea ʻoi aku ma mua o 3 mau hola, a hoʻonāwaliwali loa ʻia e lawe ia ma mua o ka jogging.
No laila, ʻo ka holo koke ʻana ma hope o ka ʻai ʻana ʻaʻole waiwai ia, no ka mea e hōʻeha kēia i nā ʻōpū o loko a lilo ka hoʻomaʻamaʻa i mea ʻole. Akā i ka manawa like, hiki ke hoʻopihapiha i ka lako o nā huehue digestible maʻalahi i loko o ke kino e ka lawe ʻana i nā huaʻale, a hoʻomaka i ka haʻuki ʻana i loko o ka hapalua hola ma hope o ka ʻai ʻana.
