I kēia lā ua hoʻomākaukau mākou no ʻoe i kahi papa kuhikuhi no hoʻokahi pule me nā pāʻina ʻokoʻa no ka pohō kaumaha.
Nā Kumumanaʻo o ke ala
Hoʻokumu ʻia nā kumu nui o ka hānai ʻokoʻa ʻana i nā ʻano aʻe:
- Hoʻokaʻawale i ka helu o nā pāʻina ma ka palena i ʻae ʻia.
- Hoʻokahi wale nō ʻano o ka nutrient e hoʻopau ʻia i kēlā me kēia pāʻina.
- Mai kāwili i ka meaʻai me kahi hoʻohui nutrient i hoʻohui ʻia.
- ʻO ka hōʻole loa i nā meaʻai maikaʻi ʻole.
- ʻO ka hiki, me nā hoʻokoe kākaʻikahi, e hoʻohui i nā ʻano meaʻai like ʻole, ke loaʻa lākou i ka fermentation like.
- ʻO kahi nui o ka fiber e hoʻoponopono ai i ke kaʻina hana o ka meaʻai i ka digestive tract.
- ʻO ka hoʻoiho kiʻekiʻe ʻana o ka tract digestive.
Me ka papaʻaina, maʻalahi ke kahakaha i kahi papaʻai papaʻai no ka lā a no ka pule. Akā ʻaʻole pono mākou e poina i nā nuances ʻē aʻe o ka hānai kaʻawale. ʻO kahi laʻana, ʻo ka ʻai nui i ka ʻauinalā, a i ke kakahiaka aia kahi pāʻina palena iki. Pono e liʻiliʻi nā ʻāpana. No kahi meaʻai māmā, maikaʻi nā hua a me nā hua hua.
ʻAina kakahiaka
ʻOi aku ka maikaʻi e hoʻomaka i ka lā me nā huaʻai momona (ʻaʻole i ʻoi aku ma mua o ʻekolu ʻano). Maʻalahi a wikiwiki lākou e hōʻola, ʻono maikaʻi, a kauoha iā ʻoe me ka ikehu e pono ai no ka hana. ʻAʻole kūpono nā hua kine a maloʻo paha a lawe mai i nā pōmaikaʻi. ʻO Porridge i hana ʻia mai nā cereala, ʻoluʻolu ke kī me ke kō ʻole. Laiki, buckwheat, millet, oatmeal alternate i loko o ka pule.
ʻAina ʻaina awakea
ʻO ka salakeke mea ʻai a kopa paha, protein (iʻa, nā moa, nāʻiʻo ʻaʻohe). ʻO kahi koho ʻē aʻe: ka saladi me ka meaʻai starchy (kaʻuala, pasta).
ʻAina ʻaina awakea
ʻO ka tī liʻiliʻi me nā mea kanu i kāpala ʻia. Hoʻomoʻa i nā mea kanu me ka tī. A i ʻole he salakeke o nā mea kanu hou me nā ipu meaʻai (omelet).
Papa Kuhikuhi no ka pule (pākaukau)
Manaʻo hoʻoponopono. Hoʻokumu ʻia kēia papa kuhikuhi ma 2 g o ka protein i hoʻopau ʻia ma muli o 3000 mau calorie i kēlā me kēia lā. No nā ʻike wale nō ia a ʻaʻole ia e hōʻike i ka hoʻohana maoli ʻana o ka honua. Hiki ke ukali ʻia kēlā papa ʻaina, akā naʻe, paipai ʻia kēlā me kēia hoʻoponopono ʻana o ke kino i nā pono maoli. Hāʻawi mākou i nā meaʻai maʻalahi no kēlā me kēia lā, i kūpono no nā bachelors ʻike ʻole i ke kapuahi a ʻike ʻole pehea e kuke ai i nā ipu paʻakikī.
Ma lalo iho nei kahi papa kuhikuhi kikoʻī o nā pāʻina ʻokoʻa no ka pohō kaumaha no kekahi manawa o ka pule ma ke ʻano o ka papa.
| Lā | ʻAina kakahiaka | ʻAina awakea | ʻAina ʻaina awakea | Mea ʻai ahiahi | ʻAina ʻaina awakea |
| Pōʻakahi | 350 gram o ka palaoa buckwheat Tī | Lulu protein | ʻO ka sup o ka starch kiʻekiʻe me nā incomas protein i waiwai i ka fiber | 350 gram o ka hua | ʻO ka tī liʻiliʻi 300-400 mau gram. Maliʻa paha me ka kirimaʻawaʻawa. |
| Pōʻalua | 7 omelet protein omelet | Mea ʻai māmā huaʻai 220 gram | Porridge laiki me ke kō ʻole o 350 gram | Mea loaʻa paʻakikī | Nā meaʻai protein paʻakikī. ʻIʻo ʻulaʻula. Waiu. |
| Pōʻakolu | 350 gram o ka palaoa buckwheat Tī | Lulu protein | ʻO ka sup o ka starch kiʻekiʻe me nā incomas protein i waiwai i ka fiber | 350 gram o ka hua | ʻO ka tī liʻiliʻi 300-400 mau gram. Maliʻa paha me ka kirimaʻawaʻawa. |
| Pōʻahā | 7 omelet protein omelet | Mea ʻai māmā huaʻai 220 gram | Porridge laiki me ke kō ʻole o 350 gram | Mea loaʻa paʻakikī | Nā meaʻai protein paʻakikī. Waiu. |
| Pōʻalima | 350 gram o ka palaoa buckwheat Tī | Lulu protein | ʻO ka sup o ka starch kiʻekiʻe me nā incomas protein i waiwai i ka fiber | 350 gram o ka hua | ʻO ka tī liʻiliʻi 300-400 mau gram. Maliʻa paha me ka kirimaʻawaʻawa. |
| Pōʻaono | 7 omelet protein omelet | Mea ʻai māmā huaʻai 220 gram | Porridge laiki me ke kō ʻole o 350 gram | Mea loaʻa paʻakikī | Nā meaʻai protein paʻakikī. Waiu. |
| Lāpule | 350 gram o ka palaoa buckwheat Tī | Lulu protein | ʻO ke kīpoki starchy kiʻekiʻe me nā splashes protein i waiwai i ka fiber | 350 gram o ka hua | ʻO ka tī liʻiliʻi 300-400 mau gram. Maliʻa paha me ka kirimaʻawaʻawa. |
Hiki iā ʻoe ke hoʻoiho a paʻi i ka papa kuhikuhi no ka pule ma ke ʻano o ka papa i ka loulou.
ʻO ka mālama ʻana i ka papa kuhikuhi, me ka hoʻolālā kūpono, e ʻae iā ʻoe e loaʻa i ke ao.
- ʻO ka nui i makemake ʻia o nā carbohydrates paʻakikī no ke kino.
- Loaʻa ka wikiwiki a me ka protein lohi.
- Kākoʻo i ka metabolism me nā fructose hou aʻe.
- E kiʻi i ka nui o nā minelala a me nā huaora no ka hana maʻamau.
I ka hopena, loaʻa iā mākou kokoke i ka meaʻai kaʻawale kūpono. ʻOiaʻiʻo, ʻaʻole piha kēlā ʻano hoʻolālā i nā ʻano like ʻole. Eia nō naʻe, e hoʻohana ana i ka papa ʻaina o nā haawe, glycemia, a me ka hoʻokaulike, hiki iā ʻoe ke hoʻoponopono maʻalahi i ka papa kuhikuhi ma kāu makemake a no kāu ʻike calorie. Me ka formulate pololei o ka nīnau, ka mea a lākou e ʻai ai me ka mea, a pehea ka pāʻina ʻana o ka pāʻina e hoʻoliʻiliʻi ai ke kaumaha, hiki ke hāʻawi ʻia i kahi pane kūpono ʻole - pili wale nō ia i ka nui o ka ʻike calorie o ka papaʻai, ʻaʻole pehea ka hoʻohui ʻana i nā huahana. E loaʻa mau i ke kino ka koina o nā calorie a me nā meaola.
Inā ʻoe e hoʻolālā e hoʻololi i ka papa inoa, e hoʻomanaʻo e hoʻohana i ka Chart Compatibility Product.
I ka mālama ʻana
No laila, inā mākou e noʻonoʻo i nā pāʻina ʻokoʻa ma ke ʻano he papahana hou e ʻae iā ʻoe e piʻi i kahi kiʻekiʻe i ka meaʻai a me ka asimilation o kēlā me kēia mea momona, a laila me kekahi mau hoʻoponopono he kuleana kona e noho ai. Inā mākou e noʻonoʻo ia me he papaʻai kikoʻī, a laila hiki iā mākou ke ʻōlelo me ke kānalua ʻole - ʻaʻole. E hoʻomanaʻo i kēlā me kēia loli i ka hoʻolālā ʻana i ka papa ʻaina e kau ʻia ma nā kumu kumu. A inā ʻike ʻoe i kahi papaʻai e kūʻē iā lākou, hiki iā ʻoe ke pani palekana i ka ʻaoʻao a pili ʻole iā ia.
Aia kekahi meaʻai ʻokoʻa i nā haʻuki ʻoihana? AE! Akā i nā haʻuki ʻoihana wale nō. I nā hihia ʻē aʻe, he ʻōpala kūpono ʻole ia o kā lākou waiwai ponoʻī, me nā mea kālā.
I CrossFit, hoʻohana wale ʻia nā papaʻai hoʻokaʻawale e mālama i ka helu metabolic pololei. A ma ke ʻano he rula, ʻai ikaika kēia mau mea pāʻani i ka hola, ma ka liʻiliʻi he 6-8 manawa i ka lā. A ʻo ka mea nui loa, hiki ke hoʻoponopono iki ʻia nā hewa i kā lākou papaʻai e ka doping, incl. lawe ʻia i waho ka insulin, ka hormone ulu, a me ka testosterone. Kūleʻa ka poʻe haʻuki kūlohelohe i nā papa ʻaina maʻamau i hiki ke hoʻokō i nā hopena kupaianaha.
No nā mea pāʻani o CrossFit, ʻaʻole ʻae ʻia ka ʻai kaʻawale, no ka mea ua hoʻokau ʻia kā lākou hana metabolic i ka hoʻonui ʻia ʻana o ka glycogen hou, kahi e koi mau ai i ka hoʻopiha hou ʻana i nā huaʻaleʻaleʻa i kēlā me kēia pāʻina.
