ʻO Jogging ka haʻuki kaulana loa a me ke ala ʻoi loa e lilo i ke kaupaona ke pili ʻoe i nā kuhikuhi papaʻai. ʻAʻole hiki iā ʻoe ke hana me ka ʻole o ka meaʻai kūpono. ʻAʻole nā kapu kūikawā i ka meaʻai, akā ʻoi ka paʻakikī e hana ai ʻoe iā lākou i loko o nā palena kūpono, ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka hopena.
Me kahi papaʻai kūpono a me ka holo ʻana, i kēlā me kēia lā, hiki iā ʻoe ke lilo i 5-10 mau kilogram i kēlā me kēia mahina. ʻAʻole hiki iā ʻoe ke holo i kēlā me kēia lā, no ka mea pono i kou kino a me nā mākala e hoʻōla.
He nui nā mea maikaʻi o ka pāʻani ʻana i nā haʻuki: hoʻoikaika ia i ka ʻōnaehana hopohopo, a e hauʻoli pū ʻoe a ma ke ʻano maikaʻi i ka lā holoʻokoʻa, no ka mea ke pāʻani ʻoe i nā haʻuki, hoʻokumu ʻia ka hoʻokuʻu ʻana o nā endorphins i ka lolo, kahi e hoʻoulu ai i ka naʻau o ka hauʻoli. Eia kekahi, ʻo nā hana holo ʻana e hōʻoluʻolu i ka luhi a me ka ʻeha o ke poʻo.
ʻO ka hola hea ʻoe e ʻai ʻole ai ma hope o ka hoʻomaʻamaʻa?
Ma hope o kou holo ʻana, aia ka hemahema o ka momona ma ke kino a lawe ke kino i kāu momona subcutaneite mai kahi e pono ai ʻoe e kāpae.
Ma muli o kēia, ʻaʻole hiki ke ʻai i nā meaʻai kaumaha ma hope o ka hoʻomaʻamaʻa ʻana, i kiʻekiʻe i ka momona, no ka mea ʻaʻole ʻoe e loaʻa ka hopena. Akā ʻaʻole kēia manaʻo ʻaʻole hiki iā ʻoe ke inu - i ka ʻaoʻao ʻē, hiki iā ʻoe ke inu i ka wai e like me kou makemake. Hiki iā ʻoe ke inu i ke kī ʻōmaʻomaʻo a i ʻole nā mea inu hua e pili ana i nā hua maoli, akā me ka ʻole o ke kō.
I ke kakahiaka
Inā holo ʻoe i ke kakahiaka a ʻo kou pahuhopu ke lilo o ka paona, a laila ʻaʻole pono ʻoe e ʻai i 60 mau minuke ma hope o kāu hoʻolālā. Akā inā ʻoe makemake maoli, e hoʻāʻo e hoʻopau i kou pōloli me ka wai, tī me ke kō ʻole, ma ke ʻano he hope loa, e ʻai i ka ʻāpala ma hope o 30 mau minuke hoʻomaha. Eia kekahi, 40-50 mau minuke ma mua o ka hoʻomaʻamaʻa ʻana, hiki iā ʻoe ke noho i lalo ma ka oatmeal a inu i ke kīʻaha koko me ka ʻole o ke kō, kōkua nui kēia i ka hauʻoli.
I loko o ka lā
Inā ʻoe e lilo ana i ke kaupaona, a laila pono e hoʻokaʻawale ʻia ka pāʻina i nā manawa he 5-6 i ka lā, 200-300 gram i kēlā me kēia lawelawe. Inā ʻaʻole lawa, hoʻonui i ka hapa, akā ʻo ka mea nui ʻaʻole ma mua o ka hiamoe ʻana a ʻaʻole no ka ʻaina kakahiaka, no ka mea ʻo kēia nā pūʻulu meaʻai ʻelua nui e hiki ke hoʻololi i kou kaupaona, a me kāu hoʻolālā.
I ke ahiahi
Inā ma hope o ka holo ʻana e hele ʻoe i kahi hiamoe, a laila hiki iā ʻoe ke inu i ka hapalua lita o kefir me hoʻokahi pākēneka momona, ʻaʻole ʻoi aku (ʻo kefir kahi mea nui loa no ka lilo ʻana o ka paona). A i ʻole ʻai i ka 120-150 mau kolamu o ka tī momona momona.
Ka nui kūpono o ka wai ma hope o ka hoʻoikaika kino
Manaʻo ʻia ma hope o ka hoʻomaʻamaʻa ʻana, ʻaʻole ʻoe e inu iki. ʻAʻole naʻe ia. Hiki iā ʻoe ke inu e like me ka nui e pono ai. Inā pono ʻoe e pepehi i ka pōloli, ʻai i ka ʻāpala.
Ma hope o ka hoʻomaʻamaʻa ʻana no ʻelua hola, hiki iā ʻoe ke inu i ka wai, ʻoi aku ka maikaʻi i ka nui o 1 litre. A ma loko o 6 mau hola ma hope o ka hoʻomaʻamaʻa ʻana, e hoʻāʻo e hoʻopiha hou i kou wai o ka wai e 25-50 pakeneka. E hoʻomanaʻo: aia ma kahi o 80 mau mililita o ka wai ma 1 kilokika o ke kaupaona.
Nā hiʻohiʻona o ka meaʻai ma hope o ka holo ʻana
I hoʻokahi hola ma hope o ka hoʻomaʻamaʻa ʻana, pono ʻoe e hoʻomāʻona i ke kino me nā huehue, inā ʻaʻole ia he hopena maikaʻi ʻole ma ke akepaʻa, a hoʻopau pū ʻole i ka hopena o kāu hana. Inā ʻaʻole i pau kēia, e hoʻomaka ke kino e pani i nā kālika me nā protein, kahi e hopena maikaʻi ʻole ai i kou olakino: e luhi ʻoe a hiamoe.
Aia ma kahi o 1 gram o nā huaʻāpelu ma ka paona o ke kino. I ka 100 mau kolamu o ka porridge (ʻoat a buckwheat paha) aia ma kahi o 70 mau koleka a me 20 mau huna o nā protein, kahi e hoʻopiha piha i kou kino me nā huehue.
Ma hope koke o ka hoʻomaʻamaʻa ʻana, pono ʻoe e hoʻopihapiha i kāu lako kālikao i kahi liʻiliʻi, hiki ke hana ʻia me ke kōkua o nā wai: ka citrus, ke kōmato, ka hua waina a me nā cartels protein.
He aha kāu e ʻai ai?
Ke pāʻani nei i nā haʻuki e pili ana i ka pohō kaumaha (ʻaʻole jogging wale nō), ʻaʻole pono ʻoe e hōʻole i ka meaʻai, keu hoʻi ma hope o ke aʻo ʻana. Pono wale ʻoe e hoʻāʻo e ʻai i nā meaʻai momona momona, nā mea kiʻekiʻe i ka protein a me nā haʻuki. Ma hope o nā mea āpau, he kiʻi nani ka hopena o kāu hoʻomaʻamaʻa.
No laila, hoʻāʻo e ʻai:
- Nā huahana waiū me ka momona o ka momona (ka tī o ka hale, ka waiū i hoʻomoʻa ʻia, kefir);
- Pono e lawe i ka protein mai kaʻiʻo (moa a pipi paha);
- ʻO nā hua manu kekahi kumu waiwai nui o ka protein a ʻai nui ʻia no ka ʻaina kakahiaka;
- ʻAi i ka iʻa - kahi waiwai nui o ka protein;
- ʻOi aku ka maikaʻi e lawe i nā huaʻaleʻale mai nā cereal (buckwheat, oatmeal, millet, semolina);
- A ʻai i nā hua hou aʻe, loaʻa pū lākou i nā wikamina pono he nui.
Nā meaʻai a me nā mea inu i pāpā ʻia
- Ka wai kalepona (ʻoiai ʻaʻole kō)
- nā mea momona,
- ʻāpana,
- pahūpahū,
- ka pī paʻakai paʻakai a i ʻole i hoʻolono ʻia,
- nā cereala me ke kō i hoʻohui ʻia (ma kahi o, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i ka jam a i nā hua maloʻo paha).
Nui nā poʻe, e hoʻomaka ana i ke kaʻina hana o ka lilo ʻana o ke kaupaona, hana hewa nui. ʻO kahi laʻana, aia kahi stereotype i makemake nui ʻia e ʻōlelo ʻaʻole hiki iā ʻoe ke ʻai ma hope o 18:00. ʻOiaʻiʻo, inā ʻoe ma ka papaʻai me ka pāʻani ʻole i nā haʻuki, a hiamoe ma 21-22: 00, a laila hiki iā ʻoe ke hana i kēia.
Akā ke pāʻani ke kanaka i nā haʻuki no ka pohō kaumaha, pono ʻo ia e ʻai i nā mea ʻelua ma hope o ka hoʻomaʻamaʻa ʻana a ma mua o ka hoʻomaʻamaʻa ʻana. ʻaʻole pono e hoʻohana nui i nā protein, e hoʻololi iā lākou me nā waihā. Hiki i kēia mau kuhi hewa āpau ke hoʻomohala i nā pilikia hiamoe, nā maʻi maʻi mākala, a me ka hōʻemi ʻana i ka palekana.
Eia kekahi, mai poina e hoʻomaha i ke pāʻani ʻana i nā haʻuki.
