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ʻO ka papaʻai ʻoiai e holo ana

ʻOkoʻa ka papa holo i nā ʻano ʻelua o ka hoʻomaʻamaʻa:

  • mālama pono ka papahana hoʻomaʻamaʻa;
  • pili nā hana i ka nalo ʻana o ke kaupaona.

Ma kēia mau loina ʻelua, he nui nā ʻokoʻa o ka meaʻai, me ke kiʻekiʻe o ka lawe ʻana i ka calorie. Aia kekahi papahana haʻuki kūikawā, kahi e koi ai i ka hoʻohana ʻana o nā meaʻai kūikawā, e noʻonoʻo ana i nā ʻano āpau o ka mea haʻuki.

ʻAi ma mua o ka holo ʻana

Loaʻa i nā hui ʻokoʻa o nā mea holo i nā koho nutritional pre-workout.

ʻAina kakahiaka maikaʻi

Inā he kanaka haʻuki ke kanaka, a laila pono he wahi pāʻina kakahiaka iki ma mua o ka holo ʻana, e hoʻopili pū ʻia me:

  • nā huahana meaʻai e kamaʻāina;
  • nā huahana pono haʻuki haʻuki;
  • protein;
  • beta-alanine a me arginine;

No ka jogging ʻoihana ʻole, koi ʻia kahi ʻaina kakahiaka protein a me ka lawe ʻana o kahi kompleks mineral-mineral, ʻo kahi laʻana, nā huaʻai a hua ʻai paha.

Kalepona

Ma mua o hoʻokahi hola e hala aʻe mai ka lawe ʻana i ka waiʻona i ka hoʻomaka o ka papahana hoʻoikaika kino, ʻoiai ʻo ka ʻaina kakahiaka:

  • nā huikau o ka wai lau a me nā huaʻai;
  • kokoleka, kokoleka kī;
  • pasta a laiki paha;
  • yogurt;
  • ʻoatmeal, ʻo ia wale nō ka mea i ʻae ʻia ma mua o ke kaʻina hoʻomaʻamaʻa, ʻoiai ʻaʻole hiki ke hoʻopau ʻia ke koena o nā hua hua.

Āhea ʻoe e pono ai e kaupalena i ka meaʻai, a i ʻole holo i ka ʻōpū hakahaka?

Ke lilo nei ke kaupaona a me ka jogging e mālama i kekahi ʻano me ka ʻole o ka koʻikoʻi i ka hana haʻuki, aia kekahi mau kapu i ka meaʻai a me ka ʻaina kakahiaka.

  • mai ka ʻaina kakahiaka a i ka hoʻoikaika kino, ma kahi o ʻelua mau hola e hala, inā ʻaʻohe puʻuwai kakahiaka, a laila ma ka liʻiliʻi i hoʻokahi hola;
  • he hapalua hola ma mua o ka holo ʻana, ʻaʻole pono e inu ʻia ma mua o ʻelua haneli mau mililita o ka wai, me ke kī ʻono a wai inu paha ke koho ʻoi loa. Koi ʻia ke kope a me nā mea inu kalapona.

Hoʻokaʻawale loa ʻia nā mea aʻe mai ka ʻaina kakahiaka.

  • ipu kīʻaha;
  • uala;
  • eggplant a me kāpī;
  • ʻulā;
  • palai a me nā meaʻai iʻa;
  • radish a me ka milo.

Ma waho aʻe o kēia mau huahana, kau ʻia ka pāpā ma luna o ka meaʻai hiki ʻole ke ʻai.

Nā hiʻohiʻona o ka meaʻai ma hope o ka holo ʻana

Ma hope o ka haʻuki jogging, pono e ukali i kahi regiment nutritional.

Ka wā e ʻai ai

Nā kulekele meaʻai ma hope o ka holo ʻana:

  • hiki iā ʻoe ke inu wai ma ka liʻiliʻi he iwakālua mau minuke ma hope o ke aʻo ʻana;
  • ʻae ʻia ka lawe ʻana i ka meaʻai i hoʻokahi hola ma hope o ka pau ʻana o ka papahana hoʻomaʻamaʻa;
  • ʻO ke kī ʻono a i ʻole ka hānai haʻuki kūikawā hiki ke hiki i iwakāluakūmā kanakolu mau minuke ma hope o ka holo ʻana.

No ke aha e pono ai nā mea ʻaʻā

Kuhi ʻia kēlā me kēia regiment nutritional regimen i ka hoʻopiha hou ʻana i nā mālama kālīpine i loko o ke kino, ma hope o ka hoʻoikaika ʻana i ke kino, kū mai kahi manawa manawa o kanawalu mau minuke, kahi e hoʻopiha ai ke kino i ka lako kāhāhā.

Ma muli o kēia makemake ʻia e lawe i ka meaʻai i loko o hoʻokahi hola a me ka hapa ma hope o ka holo ʻana. I ka manawa like, no ka poʻe haʻuki ʻoihana, ʻoi aku ka liʻiliʻi o ka wā mai ke aʻo ʻana i ka ʻai ʻana. Inā ʻaʻole i loaʻa i ke kino nā koina o ke kōpena ma hope o ka holo ʻana, a laila e emi ana ke ahonui o ke kino, a alakaʻi kēia i nā hopena maikaʻi ʻole no nā mea pāʻani.

Pehea e hoʻihoʻi ai i ke kaulike

Ma hope o ka holo ʻana, hoʻemi ka hana o ka ʻōnaehana digestive, no laila aia ʻelua mau lula no ka ʻai ʻana ma hope o ka holo ʻana:

  • ʻo ka ʻai ʻana ma hope o ka pau ʻana o ka papahana hoʻomaʻamaʻa pono e hoʻokō ʻia ma hope o kekahi manawa;
  • hoʻoponopono ʻia kahi papaʻai no ka meaʻai pono.

E hoʻihoʻi i ke kaulike, ʻo ka papaʻai pū kekahi:

  • ʻekolu haneli mililika o ka wai lau a huaʻai paha. ʻO kahi laʻana, hana maikaʻi loa ka ʻāpala a i ʻole ka wai kōmato;
  • hiki ke pani ʻia i ka wai me ka inu waiū kokoleka a i ʻole kī tī me kahi popo liʻiliʻi;
  • pono e hoʻokō ʻia kahi pāʻina piha ma mua o ka hapalua hola, ʻoiai e helu ʻia nā mea ʻaʻā - hoʻokahi a me ka hapalua gram i kēlā me kēia kilogram o ke kino o ka mea holo.
  • ʻo ka papaʻai ka porridge me ka waiū mai ka millet, raiki, semolina. I kēia hihia, hiki ke hoʻohui ʻia i ke ʻano o nā hua maloʻo a i ʻole ka meli;
  • ʻO kaʻuala i hoʻolapalapa ʻia a pasta paha me kaʻiʻo i kūpono i ka meaʻai.

Nānā haʻuki kūikawā

Hoʻopau pinepine ʻia nā meaʻai haʻuki e nā poʻe haʻuki ʻoihana, me kahi papahana kūikawā no ka meaʻai kūpono.

  • like ka regimen inu me ka mea maʻamau, ʻaʻole wale lākou e inu wai, akā ʻo ka hapalua o ke ʻano o ka mea loaʻa, a ʻelima mau gram o ka paʻakikī amino acid. Pau kēia inu i ka make wai a hoʻopiha hou i ka ikehu a me nā haʻuki.
  • iwakālua mau minuke ma hope o ka holo ʻana, e lawe i ka wikamina C a i ʻole nā ​​mākaukau antioxidant mākaukau e pale aku i nā mākala mai nā hopena traumatic o nā huahana oxidizing i hoʻokumu ʻia ma muli o ka hoʻonui ʻia o ka hana muscle.
  • i hoʻokahi hola ma hope o ka ʻai ʻana i kahi waihona meaʻai, pono ʻoe e hoʻomāʻona i ke kino me ka nui o nā protein a me nā huʻihāpā e pono ai. No kēia, hoʻohana ʻia kahi pālolo-protein a protein-carbohydrate kiʻekiʻe paha, kahi hiki ke lilo i kahi maloʻo maloʻo a i ʻole kahi cocktail mākaukau.

ʻO ke kumu o ka meaʻai kūpono i ka wā o ka jogging ka optimization o ka hui pū ʻana o nā protein a me nā amino acid i loko o ke kino. Hoʻolālā mua ʻia nā mea pāʻani haʻuki āpau i ka holo ʻana i ka hoʻomaʻamaʻa a i ʻole nā ​​hana hoʻoikaika kino, e noʻonoʻo ana i nā ʻano physiological o ke kino o kahi mea holo. Pili kēia i ke kiʻekiʻe o ke olakino o ka mea haʻuki. Hele ʻo T ma aneʻi

E pili ana i ka inu ʻana

ʻO ka inu maikaʻi ʻana kekahi o nā kumu o ka papahana hoʻomaʻamaʻa holo. ʻO ka mālama ʻole ʻana i ke aupuni inu e alakaʻi i nā hopena maikaʻi ʻole. ʻO kahi laʻana, i ka make wai a i ʻole ka hakahaka o ka hōʻoluʻolu ʻana i ke kino ma muli o ka nui o ka hou.

Ke hōʻuluʻulu nei i kahi aupuni inu, lawe ʻia i ka helu:

  • runner hoʻoikaika kino;
  • nā koi holo (ka hopena kikoʻī, e like me ka pohō kaumaha);
  • nā hiʻohiʻona physiological o ke kino;
  • ka mamao a me ka holo ikaika;
  • ke kūlana o ke kino, me ke kū ʻana o kekahi mau maʻi, me nā maʻi mau;
  • ke noʻonoʻo nei i nā mea pilikino o ka ʻāina a me ke ʻano o ke aniau (ka mahana o ka ea, ka hoʻohuʻu);

Pono ke aupuni inu i nā lula e pili ana i ka laulaha.

  • hapa hapalua ma mua o ka holo ʻana, paipai ʻia e hōʻemi i ka lawe wai i ka liʻiliʻi o ʻelua haneli mau mililiter;
  • ʻoiai e holo ana, pono e kaupalena ʻia ka hoʻohana ʻana i ka wai i ʻelua a i ʻekolu paha sips i kēlā me kēia mile ʻelua, ke ʻole ka wela;
  • inu wai a i ʻole kekahi wai ma hope o ke aʻo e koi ʻia he ʻumikūmālima wale nō mau minuke ma hope o kona hoʻopau ʻana.

Kōkua Nutritional no Jogging Loss Kaumaha

ʻO ka ʻōnaehana hānai no ke kanaka e hana ana i nā haʻuki jogging no ka pohō kaumaha he ʻokoʻa ia mai ka papaʻai nui o ka mea holo.

Eia hou, aia kekahi mau manaʻo koi e pono e ukali ʻia ma mua o ka loaʻa ʻana o kahi hopena maikaʻi.

  • ke lilo ke kaupaona, pono ka papaʻai i kahi papa hana hoʻoliʻiliʻi, e huki ʻia me ka loea e noʻonoʻo pono i nā hiʻohiʻona a me nā hiki o ke kino o ka mea holo.
  • ʻo ka helu o nā calorie i kāu papaʻai i kēlā me kēia lā e emi iki aʻe ma mua o kou puhi ʻana ke holo. I ʻole hihia e pōloli ʻoe. ʻO kēia ke kumu o ka holo ʻana e hoʻoulu i ka normalization o ka metabolism a me ke kaulike olakino i loko o ke kino, e ʻae ai iā ʻoe e lilo i ka paona. Me ka nele nui o nā calorie, hiki ke loaʻa i kahi deterioration maʻamau i ka mokuʻāina o ke kino;
  • kaulike ka papaʻai. I ka manawa like, ʻaʻole e koi ʻia kahi hōʻemi nui o ka meaʻai protein, no ka mea, hoʻopau wale ʻia kahi helu o nā huahana, kahi e hoʻopili ai i ka meaʻai wikiwiki, nā mea momona a momona paha a me nā mea inu ʻona like ʻole.
  • no kēlā me kēia kanaka, pono e huki i kahi papa hoʻomaʻamaʻa pākahi me ka hōʻailona o ka ikaika a me ka lōʻihi o ke aʻo ʻana, e noʻonoʻo ai i nā hiʻohiʻona āpau o ke olakino a me ke kūlana kino o ke kanaka;
  • pono e hoʻopili i ka papaʻai i nā cereal, nā huaʻai a me nā lauʻai like ʻole;
  • i kēlā me kēia lā, pono i kahi makua ke inu i ʻelua liters o ka wai inu.

ʻOkoʻa ka papa holo e like me nā hui o nā kūkini, ʻoiai he pahuhopu hoʻomaʻamaʻa kā kēlā me kēia hui, e pili ana i ka hana o ka hoʻomaʻamaʻa holo ʻana, me ka hoʻokomo ʻia o ka meaʻai kūpono a me ka papa kuhikuhi.

Hoʻokahi wale nō hiʻohiʻona e hui pū i nā papaʻaina like ʻole - ʻo ka papa holo ke kumu o ka papaʻai olakino. No laila, hiki ke noʻonoʻo ʻia ka hana nui o ka papaʻai i ka hoʻololi i kahi ola olakino, kahi e hoʻopili ai i ka meaʻai kūpono a olakino hoʻi.

E nānā i ka wikiō: Sean Naauao - Aloha Ia O Waianae (Iulai 2025).

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