ʻO ka hoʻomaʻamaʻa ikaika ka ʻōpala nui o ka ikehu. Ma ka awelika, ma kahi o 600-800 mau calorie e hoʻolilo ʻia i hoʻokahi hola i ka hale hoʻoikaika kino. Hoʻokumu kēia i ka deficit ikehu ikaika, a i ke kino, hoʻomaka nā hana catabolic e lanakila ma luna o nā mea anabolic. Me ka catabolism, hoʻomaka ka haʻihaʻi o nā mākala. I mea e pale aku ai i kēia, ma hope o ka hoʻomaʻamaʻa ʻana, pono ʻoe e hāhai pono i kahi papa ʻaina i nā mea nui a me nā micronutrients e pono ai no ka hoʻōla a me ka ulu ʻana. Hiki iā ia ke lilo i ka haʻuki haʻuki a me nā huahana kūlohelohe. ʻOiai, pono ke olakino olakino a maikaʻi, no ka mea ʻo kēia wale nō ke ala e hiki ai ke hoʻokō i kahi ʻano haʻuki a me ka hoʻokalakupua. I kēia lā ʻatikala, e ʻike mākou i ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana, nā meaʻai e ʻoi aku ka maikaʻi no kēia.
Kau i ka papa hana hoʻoikaika kino no ka pohō kaumaha
He mea maʻalahi ka mea huna i ka lilo ʻana o ke kaupaona: i ka lā e pono ai ʻoe e hoʻolilo i ka ikehu ma mua o kou loaʻa ʻana mai ka meaʻai. Hoʻokumu ʻia kahi deficit calorie ma o ka ikaika a me ka hoʻomaʻamaʻa cardio. No laila, pono nā mea ʻai ma hope o ka hoʻomaʻamaʻa ma hope o nā kumu ʻelua:
- Hāʻawi iā ʻoe i ka ikehu lawa e hoʻōla a hana maʻamau;
- Mai lawe iā ʻoe mai ka hemahema ikaika.
Loaʻa ka lawa ʻole o ka ikehu ma o ka papaʻai kaulike - eia ka ʻike kikoʻī e pili ana i ka meaʻai kūpono no ka pohō kaumaha. Hoʻoemi ʻia ka ʻike calorie o kēlā me kēia lā e ka hōʻemi ʻana i ka ʻai o nā momona a me nā haʻuki. ʻAi ʻia ka hapa nui o nā ʻōpelu i ka wā o ka papaʻai i ke kakahiaka a me / a i ʻole ma mua iki paha o ka hoʻoikaika ʻana e mālama pono ai ke kino. Ma hope o kēlā, ʻo ka hapa nui o ka papaʻai nā protein protein. ʻO ka nui o nā protein i kēia hihia i hiki i ʻelua a ʻekolu mau kilokilo i kēlā me kēia kilokilo o ke kaumaha o ke kino e hoʻomaikaʻi ai i ka hoʻōla a hōʻoluʻolu i ka wī.
He aha kāu e pono ai e ʻai ma hope o ka hoʻoikaika kino e hoʻemi i ka paona? ʻOiaʻiʻo, pono nā mākala i nā amino acid no ka hoʻoponopono ʻana, no laila he mea nui e kiʻi i nā protein maikaʻi. Nui nā kumuwaiwai o ka protein: ʻo ka iʻa keʻokeʻo a me ka ʻulaʻula, ka iʻa iʻa, ka moa, ka pōpō, keokeo hua manu, nā huahana waiū momona momona, a me nā lulu protein.
Pono ʻia ka puluniu no ka assimilation piha o ka protein. Loaʻa ia i nā nui i nā mea kanu ʻōmaʻomaʻo e like me nā kukama, broccoli, celery, spinach a me nā mea ʻē aʻe. Heʻuʻuku ka nui o ke ʻano o ka calorie o kēia mau mea kanu, ʻaʻohe aneane ʻaʻohe huikō i loko o lākou, a hiki iā ʻoe ke ʻai iā lākou me ka ʻole o nā kapu. Manaʻo ʻia ʻo Celery kahi huahana calorie "maikaʻi" - hoʻolilo ʻoe i nā calorie he nui aʻe i ka nau ʻana a me ka hoʻoheheʻe ʻana ma mua o ka waihona.
Ke hiki mai i nā haʻuki haʻuki, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi whey protein isolate a i ʻole hydrolyzate. ʻO kēia ʻano protein ʻo ia ka wikiwiki e ʻeli, ʻaʻohe ona momona a me nā momona, a hāʻawi i ka saturation no kekahi mau hola. I pale hou aku i nāʻiʻo o ke kino mai ka haki, hiki ke hoʻohana koke ʻia nā amino acid paʻakikī a i ʻole BCAA ma hope koke o ka hoʻoikaika kino.
Eia kekahi mau mea ʻai a maikaʻi a maikaʻi hoʻi ma hope o ka hoʻoikaika kino ʻana no kāu wā hōʻemi kino:
Nā huahana | ʻO ka ʻike kalori, ka nui o nā protein, nā momona a me nā haʻuki |
200 gram o ka tilapia i hoʻomoʻa ʻia, 200 gram o ka seleri | 220 mau calorie, 42 gram o ka protein, 4 gram momona, 4 gram o nā haʻuki |
150 gram o ka umauma moa mahu, 100 gram o ka kukama a me ka saladi onion ʻōmaʻomaʻo | 180 calories, 35 gram o protein, 3 gram momona, 4 gram carbs |
200 gram o ka poli turkey, 200 gram o ka milo | 215 calories, 40 gram o protein, 2 gram momona, 4 gram carbs |
He aha ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa ʻana e loaʻa ka nui?
Inā holo i loko ke kūkulu ʻana o kou mākala, pono ʻoe e hoʻolako i ke kino me ka ikehu e like me ka hiki i mea e ʻoi aku ka maikaʻi o kāu hana a hoʻonui i kāu mau kaupaona hana. E hoʻomanaʻo ʻo ke kumu o ka holomua o nā kau ke kumu o ka loaʻa nui. No kēia mau mea āpau, pono ʻoe i nā wai kālika. No laila, ʻo ka pane i ka nīnau - pono ʻoe e ʻai ma hope o ke aʻo ʻana - ʻae nō.
ʻOiaʻiʻo, inā ʻo kāu pahuhopu e hoʻonui i ka leo o ka mākala me ka hoʻēmi ʻana i ka momona subcutaneile, ʻoi aku paha ka maikaʻi inā hoʻokumu ʻia kāu papa hana ma hope o ka haʻuki ʻana i nā huʻihāpīpīpika me ka papa kuhikuhi glycemic haʻahaʻa Hiki iā ia ke durum pasta pasta, laiki, oatmeal, buckwheat a me nā cereal ʻē aʻe. ʻO ka maʻamau, ana ʻia nā cereala e hoʻomaloʻo i mea e maʻalahi ai ka helu ʻana i ka meaʻai. He mea nui ka ʻāpana protein no ka hoʻōla a me ka ulu ʻana, no laila mai poina e pili ana i kaʻiʻo, hua manu, iʻa, a i ʻole nā protein shakes. ʻO ka ʻai ponoʻī ponoi he nui a māʻona i ka manaʻo o ka pōloli no 2-3 mau hola.
Inā loaʻa iā ʻoe kahi metabolism wikiwiki a me kahi ʻano kino ectomorphic, kūpono i nā ʻōpelu kiki me kahi papa kuhikuhi glycemic kiʻekiʻe no ka hoʻihoʻi wikiwiki ma hope o ka hoʻomaʻamaʻa. E ʻoi aku ka maikaʻi inā ʻaʻole ʻoe e lawe iā lākou mai ka confectionery, akā mai nā hua hou a i ʻole nā hua maloʻo. Kūpono no nā ectomorphs e makemake e loaʻa i ke kaumaha, ua hoʻomohala ʻia kahi huahana meaʻai haʻuki e like me ka loaʻa. Hoʻohui ia o ka protein whey a me nā carbohydrates maʻalahi (kō, maltodextrin, dextrose, a i ʻole amylopectin). Eia nō naʻe, kānalua ka pono o ke kūʻai ʻana i kahi mea loaʻa, no ka mea hiki iā ʻoe ke hana maʻalahi iā ʻoe iho: kahi ʻāpana o ka protein whey a me ʻelua maiʻa a i ʻole ʻeke o nā hua maloʻo e uhi i ka pono no ka "wikiwiki" ikaika ʻole.
Inā lohi kou metabolism, ʻoi aku ka maikaʻi o ka hōʻole ʻana i ka lawe ʻana i nā huehue momona ma hope o ka hoʻoikaika kino. Hoʻokomo kēia i kahi ukana kaumaha ma luna o ka pancreas a hoʻonui i ka hana o ka insulin, e hāpai ana i ka hoʻokumu ʻia ʻana o nā meaola. Hoʻohui ʻia, hoʻopilikia nui ʻia ka makemake mai nā mea ʻaihue maʻalahi, a ma hope o ia mea ʻaʻole hiki ke ʻai i ka nui o nā meaʻai e pono ai ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu.
ʻAʻole pono ʻoe e hoʻonui i ka momona ma hope o ka hoʻomaʻamaʻa ʻana i ka momona. E paʻakikī kēia i kāna asimilation. ʻO nā momona, ʻoiaʻiʻo, pono e noho i ka papaʻai i ka wā e loaʻa ai ka mākala, he mea nui kēia no ka synthesis o nā hormones a me ka hana maʻamau o nā ʻōnaehana kino āpau. ʻO nā mea i kapa ʻia he unsaturated fatty acid he mea maikaʻi loa. Loaʻa lākou i loko o ka flaxseed a me nā aila mea kanu ʻē aʻe, iʻa ʻulaʻula, iʻa iʻa, nā nati, a me nā avocados. Akā he ʻōlelo aʻoaʻo ʻaʻole e ʻai ma mua o 25-35 gram o ka momona i ka manawa ma hope o ke aʻo ʻana.
Aia kekahi kuhiakau i kapa ʻia ʻo "window anabolic". Aia ke kumu i kaʻoiaʻiʻo o kēlā me kēia meaʻai āu e ʻai ai ma waena o 30-60 mau minuke ma hope o ka hoʻomaʻamaʻa ʻana e hele e hoʻopiha i nā hale kūʻai glycogen i nā mākala a me ke akepaʻa a hoʻihoʻi i nāʻiʻo i hōʻino ʻia. ʻAʻole kākoʻo ke noiʻi i kēia kuhiakau, akā pili ka nui o nā mea haʻuki iā ia i ka wā o ka loaʻa o ka muscle. Eia nō naʻe, he nui ka poʻe e unuhi i ka manaʻo maoli: "Ma hope o ka hoʻomaʻamaʻa ʻana, hiki iā ʻoe ke ʻai i kekahi mea a momona ʻole." Me ka noʻonoʻo, hele lākou i kahi puka meaʻai wikiwiki loa a pani i kēlā puka aniani. ʻAʻole hana pēlā.
Mai nā huahana hānai haʻuki ʻoi aku ka maikaʻi e koho i nā protein whey mau. He huahana maikaʻi loa kēia ma nā ʻano o ke ana palena kiʻekiʻe o ke kumu kūʻai. Loaʻa i kēlā me kēia lawelawe he 20-25 mau huna o ka protein digestible maʻalahi a me kekahi mau karamu o nā huʻopaʻa a me nā momona.
Hāʻawi ka papa ma lalo i kekahi mau laʻana o ka ʻai ma hope o ka hoʻomaʻamaʻa i ka wā e loaʻa ai ka mākala.
Nā huahana | ʻO ka ʻike kalori, ka nui o nā protein, nā momona a me nā haʻuki |
100 grams o ka oatmeal i ka wai, 100 gram strawberry, 2 hua manu piha, 5 hua manu keʻokeʻo | 650 calories, 30 gram o protein, 12 gram momona, 80 gram carbs |
100 gram o ka laiki palaunu, 150 gram o ka moa moa i hoʻomoʻa ʻia, nā mea kanu hou | 550 calories, 40 gram o protein, 4 gram momona, 80 gram carbs |
100 gram o ka palaoa palaoa durum, 200 gram o ka pipi i hoʻomoʻa ʻia, 100 gram o nā pīni keʻokeʻo | 900 calories, 50 gram o protein, 32 gram momona, 90 gram carbs |
Paipai pū mākou iā ʻoe e hoʻomaʻamaʻa iā ʻoe iho me nā laʻana o nā papaʻai no ka loaʻa ʻana o ka nui muscle.
He aha e ʻai ai ma hope o ka hoʻoikaika kino no ka ulu ʻana o nā mākala?
Inā ʻo kāu pahuhopu e hoʻonui i ka nui o nā mākala, a laila ʻaʻohe carbs maʻalahi ma hope o ka hoʻomaʻamaʻa ʻana mai ka nīnau. ʻAʻole pono ʻoe i ka insulin, akā ʻo ka hormone ulu, i hoʻonui ʻia i ka wā o ka hoʻoikaika kino. A ʻo ka lawe ʻana i nā huaʻā, e hoʻēmi i kāna hana i ka ʻole.
No laila, ʻaʻohe pono e wikiwiki e hoʻouka koke i nā mea ʻaʻā, ʻaʻole pono. ʻO kāu hana ka hoʻolōʻihi i ka hana ʻana o ka hormone ulu. ʻOi aku ka maikaʻi e inu i kahi protein i hoʻokaʻawale a i ʻole hydrolyzate ʻoiai he mea ʻole ka ʻaʻā. ʻO nā hua keʻokeʻo a me nā hua moa paha he maikaʻi pū kekahi. ʻOi aku ka maikaʻi o ka hoʻopanee ʻana i ka lawe ʻana o ka wīwī no hoʻokahi hola a ʻelua paha, ke ʻole, ʻoia, ke hoʻoikaika nei ʻoe i ka pō. ʻO ka mea nui ʻaʻole i ʻoi aku i ka nui o ka ʻike kalori i kēlā me kēia lā, a laila ʻaʻole ʻoe e loaʻa ka momona.
He nui nā waiwai pono o ka hormone ulu, ʻo ia hoʻi: ka hoʻonui ʻana o ka mākala, hoʻonui ʻia ke kūlana o nā hono a me nā ligament, ka wikiwiki wikiwiki ʻana o nā microtraumas, hoʻonui ʻia ka momona momona, a me kahi hopena anti-kūpuna. ʻAe, he naʻaupō ka hōʻole ʻana i kēia mau mea āpau.
Nā ʻokoʻa i ka meaʻai ma hope o ka hoʻomaʻamaʻa ʻana o ke kakahiaka a me ke ahiahi
Inā ʻoe e kipa i ka hale hoʻoikaika kino i ke kakahiaka nui, he ʻano hoʻokolohua kēia no ke kino. ʻAʻole hiki i nā kānaka āpau ke hana i kēia. I mea e waiho ʻole ai i ke kino i kahi kūlana koʻikoʻi, makemake ʻia e hoʻopau koke i kahi nui o nā protein a me nā huehue ma hope o ka hoʻomaʻamaʻa kakahiaka. E hāʻawi kēia i ka ikaika no ka hana hou a i ʻole ke aʻo ʻana a hoʻomaka i nā kaʻina hana hoʻōla. Kūpono ʻia ka oatmeal i ka wai me nā hua a me nā hua moa. ʻAʻohe pono o ka pono haʻuki haʻuki i kēia manawa, ʻoiai i ka lā e ʻai ʻoe i ka meaʻai lawa e ola hou ai. ʻOi aku ka maikaʻi e hoʻomaʻamaʻa ma ka ʻōpū nele, inu i kahi haʻalulu protein ma mua o ka hoʻomaʻamaʻa ʻana a ʻai ʻana paha i kahi hua, a laila e komo maikaʻi ʻia ka pāʻina hope o ka hana.
Me nā hana ahiahi, ʻokoʻa loa ke kūlana. ʻAʻole paipai ka hapa nui o nā meaʻai i ka ʻai ʻana i nā carbs ma hope o 6-7 pm. ʻO nā meaʻai ma hope o ka hoʻomaʻamaʻa lohi e pono loa ka waiwai-protein. ʻAneʻane e hana kekahi kumu protein. Inā lohi loa kāu hoʻomaʻamaʻa a hele ʻoe i kahi moe ma hope pono o ia, a laila pono ʻoe i kahi protein-hoʻokuʻu hoʻokuʻu (casein). Kākoʻo ia i nā hana anabolic o ke kino ke hiamoe ʻoe. Pale aku kēia i ka haʻihaʻi ʻana o nā mākala. ʻIke ʻia ʻo Casein i nā nui i ka tī tī, a kūʻai ʻia aku nō hoʻi i ke ʻano o ka haʻuki haʻuki. Inā loaʻa ʻole ka casein, hiki iā ʻoe ke kiʻi me kahi protein multicomponent - he hui o nā protein like ʻole me nā helu digestion like ʻole.
He maikaʻi ke ʻai i ka pō ma hope o ka hoʻomaʻamaʻa ʻana?
ʻOiaʻiʻo, hiki iā ʻoe ke ʻai i ka pō, akā e like ka "maʻemaʻe" o ka meaʻai a hiki ke hoʻokō i kāu mau pahuhopu. Ma waho aʻe o ka tī wai a i ʻole ka lulu protein, hiki iā ʻoe ke hoʻohana i nā hua keʻokeʻo me ka saladi mea ʻai hou e like me ka ʻai hope ma mua o ka hiamoe. ʻO kēia kahi meaʻai māmā a olakino e hoʻopiha i ke kino me ka protein kiʻekiʻe a me ka fiber, me ka ʻole o ka hoʻouka ʻana i ka gastrointestinal tract.
ʻAʻole kaumaha ke ʻai ma mua o ka hiamoe. Hoʻopilikia ka ʻai nui ʻana i ka hana o melatonin, e hopena ai i ka maikaʻi o ka hiamoe maikaʻi a no laila e hōʻino ai i ka hoʻihoʻi ʻana. A me ka loaʻa ʻole o ka hoʻōla kūpono, ʻaʻohe ulu.
Mea ʻai protein ma hope o ka hoʻoikaika kino
ʻO ka lawe ʻana o ka protein ma hope o ka hoʻoikaika ʻana he mea nui ia no ka hou hou ʻana a me ka ulu ʻana. Eia nō naʻe, pono e noʻonoʻo ʻia kēlā me kēia kumu protein i kahi helu awelike ʻokoʻa. Ma hope o ka hoʻomaʻamaʻa kakahiaka, pono mākou i kahi protein "wikiwiki", ma hope o ka hoʻomaʻamaʻa ahiahi - "lohi", ma hope o kahi lā - kahi mea ma waena.
- ʻO nā meaʻai protein wikiwiki wikiwiki me nā hua manu a me nā hua keʻokeʻo, ka waiū, kefir, hoʻokaʻawale i ka protein protein a me ka hydrolyzate.
- ʻO nā meaʻai Protein me ka awelika o ka helu o ke komo ʻana: ka hoʻopiha moa, ka pelehū, ka pīpī wiwi, ka puaʻa wiwi, ka iʻa, ka iʻa iʻa, ka protein whey
- ʻO nā mea ʻai pūmua me ka helu lawe hānai lohi e komo pū me: ka tī liʻiliʻi, ka casein, ka protein multicomponent.
Pono nā huahana protein e like me ke kiʻekiʻe a me ka hou e like me ka hiki. E hoʻohana wale i nā huahana mai nā mea hana hilinaʻi. ʻO ka ʻoiaʻiʻo ka maikaʻi o ka protein i like ka nui me ka nui. I ka hapanui o nā hihia, nā huahana ʻemi a haʻahaʻa hoʻi, ua liʻiliʻi ke ʻano o ka amino acid, a ʻaʻole i loaʻa i ke kino nā micronutrients e pono ai.