No nā kāne
2K 0 07.04.2019 (hoʻoponopono hou: 02.07.2019)
I loko o ka ʻatikala, e kālailai mākou i nā lula olakino maʻamau no ka loaʻa nui o ka mesomorphs, a hāʻawi hoʻi i kahi papaʻai i hoʻomākaukau ʻia i kēlā me kēia pule i hiki iā ʻoe ke loli maʻalahi iā ʻoe iho.
Kākaʻikahi nā mesomorphs "Pure". Mālama maʻalahi lākou i ka nui o nā mākala me ka ʻole o ka momona keu, a maʻalahi ka maʻalahi o ke kaumaha ke pono.
Nā lulaʻai no ka loaʻa nui
- ʻO ka helu kūpono o nā meaʻai he 5-6 i kēlā me kēia lā. Hiki iā ʻoe ke ʻai i nā manawa he 3-4, akā e ʻoi aku ka paʻakikī o ka ʻai ʻana i ka nui o nā calories.
- Inā ʻaʻohe ou manawa kūpono e ʻai māmā ai i kahi meaʻai piha, e hoʻololi i kēia mau hana me nā meaʻai haʻuki - protein (protein) a me nā mea loaʻa (nā huaʻalea a me nā protein).
- Mai makaʻu e ʻai ma hope o 6 pm a hoʻokahi hola a ʻelua paha ma mua o ka hiamoe, he maʻamau kēia a palekana loa ia mai kahi manaʻo olakino. ʻO ka mea nui ka ʻoluʻolu āu e ʻike ai inā lohi ʻoe.
- E hoʻomanaʻo e inu i ka wai maʻemaʻe - ma ka liʻiliʻi 35 ml no kg o kou kaupaona.
- ʻO nā kumuwaiwai nui o nā huʻohina nā cereal (laiki, buckwheat, oatmeal, barley), pasta durum palaoa, ʻuala, palaoa palaoa holoʻokoʻa.
- Loaʻa nā Mesomorphs i ka nui o nā mākala, akā i ka manawa like hiki iā lākou ke hoʻolei i ka momona nui. ʻO ia ke kumu e ʻoi aku ke kuleana o ke kanaka (ma mua o ectomorphs) i ka meaʻai. E hoʻāʻo e hoʻopau loa i nā meaʻai momona me ka nui o ke kō a me nā trans trans mai kāu papaʻai. ʻAʻole pono ka mahele o nā huakona maʻalahi ma mua o 15-20% o ka huina o nā lā o nā haʻuki.
- ʻO nā kumu waiwai nui o ka protein ka moa, ka pelehū, ka ʻiʻo wīwī, ka iʻa (keʻokeʻo a me ka ʻulaʻula), nā hua manu, ka tī liʻiliʻi a me nā huahana waiū ʻē aʻe. Hōʻemi ka protein mai nā cereal a me nā legume i ka hoʻohui ʻia o ka amino acid.
- ʻO nā kumu o nā momona - nā aila mea kanu, nā nati, nā iʻa ʻaila (ʻulaʻula).
- Inā ʻaʻole ʻoe e kaupaona ana, e hoʻohui i 100 kcal i kēlā me kēia pule i kāu maʻamau (e pili ana i ka helu ʻana ma lalo) a ʻike ʻoe i nā loli ma nā unahi. ʻO ka helu ulu kūpono ma kahi o 0.5 kg i kēlā me kēia pule. Inā ʻike ʻoe ke loaʻa nei ka nui o ka momona nui loa, hoʻemi i ka nui o nā carbohydrates (nā mea maʻalahi maʻalahi). Hiki iā ʻoe ke hoʻohui i ka 2-3 cardio workout i kēlā me kēia pule no 20-30 mau minuke ma hope o ka ikaika.
Mākaukau mākaukau no ka pule
Ua koho mākou i ka papaʻai ma lalo no kahi kāne mesomorph me kahi kiʻekiʻe o 180 cm, ke kaumaha o 75 kg a me kahi makahiki o 20. Me ka hoʻohana ʻana i kahi hana kūikawā, loaʻa iā mākou kāna koina calorie maʻamau e mālama i kāna kaumaha o kēia manawa - 2750 kcal. No ka loaʻa ʻana o ke kaupaona, pono ʻoe i ke koena o nā calorie, ʻo ia hoʻi, ʻoi aku lākou ma mua o ka maʻamau. Hoʻohui mākou i 15% mai ka piko a loaʻa iā mākou ka helu a mākou e pono ai - 3150 (hoʻopuni ʻia). ʻO ia ka nui o nā calories āu e pono ai e ʻai i kēlā me kēia lā.
ʻO ka pakeneka kokoke loa no BJU e like me kēia: 20-25-55, ʻo ia hoʻi, 25% o nā calorie āpau e pono ai nā protein, 25% nā momona a me 50% nā haʻuki. I nā helu, i kēia hihia, like ke ʻano o kēia: ma kahi o 155 gram o ka protein, 89 gram o ka momona, 430 karamu o nā haʻuki.
I ka papaʻaina, hoʻohana mākou i nā ipu maʻamau a maʻalahi hoʻi i ke kuke. Hiki iā ʻoe ke pani iā lākou me nā poʻe ʻē aʻe inā ʻike ʻoe i kā lākou haku ʻana a me ka ʻike kalori. ʻO ka hopena ka papaʻai aʻe:
| Pōʻakahi | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka buckwheat mahu 150 g *, 2 mau hua manu omelet, 100 ml waiū a me nā mea kanu | 41 | 16,8 | 108,7 | 750 |
| Mea ʻai māmā mua | Kefir 250 g, kahi hui ʻana o nā hua a me nā hua maloʻo 100 g | 13,8 | 32,7 | 63,1 | 601,9 |
| ʻAina ʻaina awakea | Moa moa (hoʻopiha) 150 g, laiki i hoʻolapalapa ʻia 120 g, kukama hou | 42,6 | 11,2 | 98,8 | 666,4 |
| ʻAi māmā lua | 2 maiʻa a me ka ʻalani | 3,9 | 1,2 | 50,1 | 226,8 |
| ʻAina ʻaina awakea | 150 g mīlū paʻi, ʻūpala palaoa 150 g, kukama a me ka sāmato salala 100 g, i hoʻowali ʻia me ka aila ʻoliva | 54,3 | 26,9 | 110,2 | 900,1 |
| Huina: | 155,6 | 88,8 | 430,9 | 3145,2 | |
| Pōʻalua | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka palaoa paila 100 g, ka palaoa palaoa 100 g, ka waiū 150 g | 36,9 | 37,3 | 119,9 | 962,9 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | Hoʻopiha ʻia ka hoʻopīpī turkey 150 g, paila paila 150 g, kōmato hou | 43,8 | 12,6 | 118,1 | 761 |
| ʻAi māmā lua | ʻO ka salakea hua me ka waiū kirī kawa, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| ʻAina ʻaina awakea | ʻO ka pīpī pipi pipi 150 g, ʻo kaʻuala i hoʻolapalapa ʻia 300 g, ʻohi | 47,8 | 11,9 | 52,9 | 509,9 |
| Huina: | 155,9 | 88,9 | 430,1 | 3144,1 | |
| Pōʻakolu | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | Hoʻomoʻa ʻia ka pala pala pala 150 g, 2 mau hua holoʻokoʻa | 26,6 | 15,5 | 107,7 | 676,7 |
| Mea ʻai māmā mua | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| ʻAina ʻaina awakea | ʻAi pipi i hoʻomoʻa ʻia 200 g, ʻū kālua i hoʻomoʻa ʻia 600 g, peas kēne 100 g | 43,5 | 32,8 | 108,5 | 903,2 |
| ʻAi māmā lua | 2 maiʻa a me ka ʻalani | 3,9 | 1,2 | 50,1 | 226,8 |
| ʻAina ʻaina awakea | Hoʻopiha moa moa me nā mea kanu 200 g, laiki i hoʻolapalapa ʻia 150 g | 45,3 | 29,8 | 121,5 | 935,4 |
| Huina: | 155,8 | 89,3 | 430 | 3146,9 | |
| Pōʻahā | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | 2 mau hua i hoʻolapalapa ʻia, ka palaoa palaoa 200 g, ka tī 100 g | 42,9 | 36,8 | 81,8 | 830 |
| Mea ʻai māmā mua | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo, 250 g | 36,5 | 10 | 42,2 | 404,8 |
| ʻAina ʻaina awakea | Hoʻopiha ʻia ka moa turkey 200 g, ka laiki i hoʻolapalapa ʻia 150 g, ka salakeke o nā kukama a me nā ʻōmato, i hoʻowali ʻia me ka aila ʻoliva, 100 g | 39,9 | 18,9 | 127,5 | 839,7 |
| ʻAi māmā lua | 2 maiʻa a me 2 mau meli unsweetened | 4,2 | 2,2 | 71,1 | 321 |
| ʻAina ʻaina awakea | Iʻa ʻulaʻula i hoʻomākaukau ʻia 200 g, kālua i hoʻomoʻa ʻia 600 g, kukama hou | 40,6 | 21,3 | 101,8 | 761,3 |
| Huina: | 164,1 | 89,2 | 424,4 | 3156,8 | |
| Pōʻalima | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO ka tī liʻiliʻi me ka kirimona kawa a me nā hua maloʻo 200 g, ka palaoa palaoa 200 g, ka waiū 100 g | 56,5 | 28,5 | 108,1 | 914,9 |
| Mea ʻai māmā mua | Kefir 250 g, kahi hui ʻana o nā hua a me nā hua maloʻo 100 g | 13,8 | 28,7 | 63,1 | 565,9 |
| ʻAina ʻaina awakea | Hoʻomoʻa ʻia iʻa keʻokeʻo 200 g, ʻuala i hoʻolapalapa ʻia 500 g, kukama a me ka sāmato salakeke i kāhinu ʻia me ka aila ʻoliva 100 g | 47,4 | 12,8 | 81,5 | 630,8 |
| ʻAi māmā lua | 2 maiʻa a me 2 mau meli unsweetened | 4,2 | 2,2 | 71,1 | 321 |
| ʻAina ʻaina awakea | Hoʻopiha moa moa me nā mea kanu 150 g, paila palaoa 150 g | 32,8 | 16,8 | 107,8 | 713,6 |
| Huina: | 154,7 | 89 | 431,6 | 3146,2 | |
| Pōʻaono | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO Muesli (me ke kō ʻole) me ka waiū, 200 g | 24,4 | 20,2 | 110,3 | 720,6 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | Hoʻomoʻa salmon i foil 200 g, ʻuala i hoʻolapalapa ʻia 500 g, salakeke o nā kukama a me nā tōmato, i hoʻowali ʻia me ka aila ʻoliva, 100 g | 51,1 | 22,9 | 91,7 | 777,3 |
| ʻAi māmā lua | ʻO ka salakea hua me ka waiū kirī kawa, 200 g | 2,2 | 15,8 | 37,2 | 299,8 |
| ʻAina ʻaina awakea | ʻO ka steak tenderloin steak 200 g, laiki i hoʻolapalapa ʻia 120 g, kukama hou | 52,1 | 18,7 | 89,8 | 735,9 |
| Huina: | 155 | 88,9 | 431 | 3144,1 | |
| Lāpule | |||||
| Nā Meaʻai | Nā Proteins, g | Momona, g | Kalepona, g | Kalepona | |
| ʻAina kakahiaka | ʻO Steamed oatmeal 120 g, tī tī 2% momona 200 g me ka kirimona kawa | 51,9 | 15,4 | 84,1 | 682,6 |
| Mea ʻai māmā mua | Kefir 250 g, ʻōpala palaoa piha 150 g | 25,2 | 11,3 | 102 | 610,5 |
| ʻAina ʻaina awakea | ʻO ka iʻa keʻokeʻo i kālua ʻia 200 g, hoʻomoʻa ʻia kaʻuala 500 g, kukama a me ka salato kōmato, i hoʻowali ʻia me ka aila ʻoliva, 100 g | 41,8 | 27,7 | 88,5 | 770,5 |
| ʻAi māmā lua | 2 maiʻa a me 2 mau meli unsweetened | 4,2 | 2,2 | 71,1 | 321 |
| ʻAina ʻaina awakea | ʻO ka palaoa mīni palaoa 150 g, ka laiki i hoʻolapalapa ʻia 100 g, kahi puna o ka ʻaila flaxseed | 32,1 | 32,8 | 85,2 | 764,4 |
| Huina: | 155,2 | 89,4 | 430,9 | 3149 | |
* nā kaupaona āpau no nā huahana maloʻo
Pehea e hoʻopilikino ai i ka papa kuhikuhi no ʻoe iho?
ʻO ka mea mua, pono ʻoe e helu i kāu lawe ʻana i ka calorie e kākoʻo i kou kaupaona. E hoʻohana, e laʻa me ka hoʻohālikelike ʻo Harris-Benedict. A laila hoʻohui i kahi 15% hou i ka helu hopena e loaʻa ai ka helu o nā calorie no ka loaʻa kālā.
A laila e hoʻoiho i kēia faila i loaʻa ka papaʻai ma luna. Pono ʻoe e hoʻoponopono i ka nui o nā kīʻaha BJU i nā pāʻina i mea e loaʻa ai ka nui o nā calories āu e makemake ai. Ua lawa ka hoʻololi ʻana i ka BZHU wale nō, ka helu calorie a me nā helu hope e helu maʻamau ʻia. Hiki iā ʻoe ke pani i nā pā iā lākou iho, a laila pono ʻoe e hoʻonohonoho lima i kā lākou hui no nā protein, nā momona a me nā kōpona.
Mana maʻalahi
Inā ʻaʻole ʻoe makemake e hana i nā helu helu paʻakikī, aia kahi ala maʻalahi. Hāʻawi ʻia i ka papa inoa o nā kumuwaiwai, nā protein a me nā momona mai ka paukū mua, e hoʻopau wale i ka 5.5-6 mau koleka o ka momona, 2 mau kolamu o ka protein a me ka 1-1.2 mau momona o ka momona o ke kg o ke kino i kēlā me kēia lā.
