Loaʻa ma ka home: pehea e kuke ai, nā mea hoʻomoʻa * ʻO Crossfit

ʻO ka mea loaʻa kahi kīʻaha calorie kiʻekiʻe, 30-40% o ia nā protein a me 60-70% he mau ʻōpelu. Hoʻohana ʻia e loaʻa ke kaupaona i nā mākala. Ma nā mea, e māhele mākou iā ʻoe i nā hoʻomākaukau pehea e hana ai i kahi mea ʻono maikaʻi a olakino hoʻi me kou mau lima ponoʻī ma ka home.

Nā haku mele a me nā ʻano

Loaʻa i ka mea loaʻa:

kumu - waiū, yogurt a wai paha;
nā polokina - tī tī, protein protein a i ʻole ka pauka waiū skim;
nā huaʻāpāhā - ka meli, ka uala, nā ʻoka, nā fructose, maltodextrin, a i ʻole dextrose.

Kaukaʻi ʻia i nā ʻano o nā wai kāhāhā, ʻo nā mea loaʻa he 2 mau ʻano:

me ka papa kuhikuhi glycemic (carbohydrate) kiʻekiʻe (GI) me nā huaʻalea he nui (maʻalahi);
meakino a haʻahaʻa GI me nā lohi (paʻakikī) nā haʻuki.

I nā kōlea lohi, haʻahaʻa ka helu o ke komo ʻana o ka glucose i ke koko. No kēia kumu, me kā lākou hoʻohana, ʻaʻole kū ka hyperglycemia i haʻi ʻia.

Paipai ʻia e lawe pololei i nā mea loaʻa ma waena o nā meaʻai a ma hope koke o ka hoʻomaʻamaʻa ʻana, 2-3 lawelawe ʻana o 250-300 ml no ka poʻe me ke kino astenic (poʻe lahilahi a i ʻole ectomorphs) a me 1-2 no endo- a me mesomorphs. ʻO ka lawe pololei e kōkua iā ʻoe e loaʻa ka nui o nā mākala.

Hiki i ka mea loaʻa ke hana me ka lima. E kōkua nā meaʻai ma lalo nei iā ʻoe e hana i kahi cocktail calorie kiʻekiʻe ma ka home.

Nā pāʻina hoʻomākaukau

Maʻalahi ke ala kuke - kāwili i nā huahana i hōʻike ʻia a kuʻi ʻia me ka mea kāwili.

Kaʻaʻai	Nā Pono	Kaha
Me ka koko a me ka vanilla	2 punetēpō o ka palaoa koko 2 punetune vanilla 1 mau lima o nā walnuts; 1 ka nui o nā hua; 150 g yogurt.	ʻOkiʻoki i nā hua a pala i nā hua.
Me ka peanuts a me ka tī tī	180 g o ka tī liʻiliʻi; 50 g peanuts (a i ʻole nā nati ʻē aʻe); 2-3 punetēpē o ka meli; 2-3 maiʻa; 600 ml o ka waiū o nā momona momona (a i ʻole ka wai ʻalani).	ʻOkiʻoki i nā hua, pala i ka maiʻa.
Me ka lemon, ka meli a me ka waiū	hapalua lemon; hapa maiʻa; 100 g o ka tī liʻiliʻi me ka liʻiliʻi o ka momona; 1 punetēpu meli (a i ʻole jam) 150 ml waiū (a i ʻole ka wai momona).	Ma hope o ka loaʻa ʻana o kahi pūʻulu homogeneous, kaomi ʻia ka wai mai ka hapalua o ka lemon, i hoʻohui ʻia i ka mea loaʻa ma mua o ka hoʻohana.
Me ka momona kawa a me nā pūhaka rose	250 g kaʻaila kawa 10% momona; 2 maiʻa; 6 hua manu ʻūlū; 2 punetune syrup rosehip 200 ml o ka waiū.	Pre-mash i ka maiʻa.
Me nā ʻalemona a me ka meli	20 ml o kefir; 1 punetune o nā ʻalemona 100 ml oatmeal; 1 meli puna.	Mālama mua i nā ʻalemona.
Me ka bran a me nā hua	50 g oatmeal; 10 g o ka bran; 5-10 g fructose; kahi lawelawe o ka protein soy; he kīʻaha berry; he kīʻaha waiū o nā mea momona.	Hoʻonohonoho ʻia nā huahana me ka blender ʻelua: ma mua a ma hope o ka hoʻohui ʻana i ka waiū.
Me nā hua waina, nā hua a me ka oatmeal	60 g ka palaʻai; 150 g o nā hua waina; 2 punetēpō o ka jam raspberry nā polokina o nā hua moa 4; 250 ml o ka waiū.	E hoʻohana i kahi funnel e hemo maʻalahi i ka yolk mai ka hua keʻokeʻo.
Me nā raspberries a me ka oatmeal	200 ml o ka waiū; 100 g o ka tī liʻiliʻi; 50 g oatmeal; 1 kīʻaha raspberry	Loaʻa i kahi lawelawe i kahi 30 g protein. Lawe maikaʻi ʻia kēia mea loaʻa ma hope o ka hoʻomaʻamaʻa ʻana a i ʻole i ka pō.
Me ka ʻalani a me ka maiʻa	100 g tī momona momona; 2 punetēpō o ka hua; maiʻa; 100 ml wai ʻalani; 200 ml o ka waiū.	Pono e moa i ka maiʻa.
Me ka tī liʻiliʻi, nā hua a me ka hua keʻokeʻo	50 g tī momona momona; 1 ʻāpana o ka protein i hoʻolapalapa ʻia; 40 g o kekahi hua; he punetune o ka meli; 200 ml o ka waiū.	Pre-mash i nā hua.
Me ka strawberry	he kīʻaha waiū; maiʻa; 100 g strawberry; 2 mau hua maka.	Hiki ke pani ʻia nā hua moa me nā hua moa.
Me ka waiū pauka a me ka Jam	2 punetēpō o ka waiū pauka; 150 ml o ka waiū maʻamau; 2 punetēpē blueberry jam 2 punetēpō o ke kō kō.	ʻOi aku ka maikaʻi e lawe i nā ʻano waiū ʻelua me ka ʻole o ka momona a me ka hapa liʻiliʻi o ka momona momona.
Me ka kope	300 ml o ka waiū; 2 teaspoon o ke kope koke 5 g vanilla kō; 100 g oatmeal; maiʻa.	Pre-mash i ka maiʻa.
Me nā apricots maloʻo a me ka waiū pī	he mau lima o nā apricots maloʻo; he piha lima o nā hua waina; 2 punetēpō pīpī pīnī nā polokina o nā hua moa 2; 200 ml o ka waiū.	ʻOi aku ka maikaʻi e lawe i ka waiū skim; ma kahi o nā hua moa, hiki iā ʻoe ke hoʻohana i nā hua quail (3 ʻāpana).

ʻO ka papa kuhikuhi a Boris Tsatsulin me nā ʻōpikipiki liʻiliʻi

Eiiiiiaiou:

50 g oatmeal;
10 g bran (ma hope o 10 mau minuke o ke kulu ʻana, lilo lākou i mea hikiwawe loa);
5-10 g fructose;
he scoop o ka protein;
200 ml o ka waiū;
hua hua (no ka ʻala a me ka ʻono).

Hoʻohui ʻia nā huahana i ka blender a shaker paha.