ʻO kaʻai protein - ke kumu, nā pono, nā meaʻai a me nā menus

Hoʻokomo pinepine ka huaʻōlelo "ʻai" i ka poʻe i ke kaumaha. ʻAʻole hoʻowalewale ʻia ka poʻe āpau e ka manaʻolana o ka ʻai ʻana i nā meaʻai hou i kēlā me kēia lā, e palena mau ana iā lākou iho a hāʻawi i ka "ʻono".

Eia naʻe, ʻo ka diabolō (i kā mākou hihia, ʻai meaʻai) ʻaʻole weliweli loa e like me ka mea i hōʻike ʻia. ʻO ka kaohi iho a me ka ʻai wiwo ʻole heʻoiaʻiʻo ia no nā papaʻai āpau. ʻO kahi laʻana, ʻoi loa ka momona o ka protein protein. Ma ke kū ʻana ma ia mea, e hoʻēmi ʻoe i ke kaupaona i kahi manawa pōkole, me ka hōʻole ʻole iā ʻoe iho i ka manawa like i ka waiū, ka ʻiʻo a me nā huahana iʻa i aloha nui ʻia e mākou āpau.

ʻO ke kumu o kaʻai protein

He mea maʻalahi ke kumu o kaʻai protein - kahi palena iki o nā carbohydrates a me nā momona, kahi kiʻekiʻe o nā protein. ʻAʻole ka manaʻo o ka liʻiliʻi e haʻalele loa. He mea nui nā momona a me nā kōpelu i ka papaʻai kanaka. Eia nō naʻe, kēnā ka papaʻai protein e hoʻopau iā lākou i ke ʻano o nā ʻāpana liʻiliʻi, me nā ʻano sweaty o nā ʻiʻo, nā iʻa a me nā ʻano protein ʻē aʻe.

Hoʻomanaʻo i ka lula nui o kaʻai pono: ʻaʻohe meaʻai e hōʻeha i ke kino.

Ke kuleana o BJU i ke kino

ʻO Protein ke "kahua a me nā paia" o nā hunaola a me nā meaola kanaka. Hoʻoikaika ka hoʻonui ʻana i ka papaʻai i ke kino a hoʻomaʻamaʻa i ke kaupaona. Akā i mea e paʻa paʻa ai nā pōhaku lepo o ke kino o ke kanaka, pono lākou e "sima ʻia" a "lubricated" me nā mea ʻē aʻe.

ʻO ka "lubricant" ʻoi loa ka momona. Akā e hoʻopau ʻia lākou i kahi nui maʻamau. Ke alakaʻi nei i ka nui i nā pilikia like ʻole, ʻo ka momona ʻaʻole ka ʻoi loa.

ʻO nā Carbohidates nā kumu ikehu. Akā ʻo kā lākou helu i ka hoʻohālikelike ʻana me ka protein pono e hoʻohaʻahaʻa haʻahaʻa. Inā ʻaʻole e pau nā calories, mālama ʻia lākou ma ke ʻano he mau paona keu. Inā makemake ʻoe e ʻano, e makaʻala i nā mea momona, nā mea i hoʻomoʻa ʻia, maiʻa, nā hua waina, nā fiku a me nā kumuwaiwai ʻē aʻe.

Nā kānāwai ʻai

Nui a hewahewa nā lula i hiki ke mālama ʻia e holomua ai nā papaʻai.

Eia nā mea nui:

• inu i ke kīʻaha o ka wai mehana a i ʻole ka wai me ka lemona i ke kakahiaka i ka ʻōpū nele;
• ʻai kakahiaka i ka hapalua hola ma hope o ke ala ʻana;
• ʻAe ʻia ka laiki a me nā palaoa i ke kakahiaka;
• ʻae ʻia nā citrus a me nā hua hua ʻole a hiki i ka hola 14:00;
• ʻae ʻia ka aila mea kanu, he mau punetēpē i ka lā hoʻokahi;
• pono ke protein i kēlā me kēia pāʻina.
• kaʻaina awakea 3 mau hola ma mua o ka hiamoe;
• pono he 5-6 mau ʻai i ka lā;
• inu ma ka liʻiliʻi he 1.5-2 liters o ka wai i ka lā;
• pāpā ʻia nā meaʻai starchy, nā hua momona, nā mea momona momona;
• ʻai i nā meaʻai maka, hoʻomoʻa ʻia me ka ʻole o ka sausa a me ka tī, i hoʻolapalapa ʻia.

Nā maikaʻi a me nā maikaʻi ʻole o ka papaʻai

E like me nā ala ʻē aʻe e nalo ai ke kaupaona, ʻo ka papaʻai protein no ka pohō kaumaha ka loaʻa o nā maikaʻi a me nā maikaʻi ʻole.

Pros

ʻO nā mea maikaʻi ʻole palena ʻole o ka papa protein i nā helu aʻe:

1. Ka hōʻino ʻole. ʻAʻole e hōʻeha nā huahana i ke kino, inā ʻaʻohe hoʻomanawanui o kekahi i kekahi o lākou.
2. ʻO ke kiʻi nani a me nā hopena lōʻihi. ʻO ka pale ʻana i nā haʻalako e koi i ke kino e hoʻohana i kāna waihona, "ʻai" i ka momona nui.
3. Māʻona ka ʻai wikiwiki. Hoʻopiha koke ka meaʻai protein i ka pōloli. Ma hope ona, ʻaʻole ʻoe makemake e ʻai i kahi mea ʻē aʻe.
4. Hiki ke lilo i meaʻai mau loa.
5. ʻO kaʻai protein + haʻuki e hoʻonui i ka hoʻokokoke ʻana o ka hopena i makemake ʻia.

Nā Minus

ʻOi aku ka maikaʻi ʻole o ka ʻai protein ʻana, akā aia nō lākou ma laila:

1. ʻO ka hōʻole lōʻihi ʻana o nā huaʻāpale (ʻai koʻikoʻi) hoʻopiha ʻia me nā pilikia i ka hana ʻana o ka lolo, ʻōnaehana ʻōnaehana, hanu maikaʻi ʻole a me ka pilau o ke kino.
2. Kūleʻa ʻia kēlā ʻano papaʻai ke loaʻa nā pilikia i ka hana ʻana o nā puʻupaʻa, ka maʻi ʻōpū a me ka ʻōnaehana cardiovascular.

Pākaukau huahana piha

Aia ma lalo ka papaʻaina piha loa o nā meaʻai waiwai-protein. Hōʻike ka papa i ka ʻike o nā protein a me nā momona no 100 g o ka huahana. Mālama i ka papa ʻaina a paʻi inā pono (hiki iā ʻoe ke hoʻoiho iā ia mai ka loulou).

Nā koho menu

Hoʻomoʻa, paila, mahu, kohu - nā hana o ka kuke ʻana me ka papa protein. ʻAe ʻia nā mea kanu maka a me nā huaʻai. Hiki iā lākou ke mālama ʻia i ka wela inā makemake ʻia.

ʻAʻole e luhi nā ipu ma kēia papa kuhikuhi. ʻO ka mea nui e hoʻomanaʻo he pono i kahi papaʻaina koi ka 150-200 gram o ka protein. Pili nā papa ʻaina i ka lōʻihi o ka papaʻai. Hiki ke helu ʻia ke aupuni kūikawā no 7, 10, 14 a me 30 mau lā.

Papa kuhikuhi 7 lā

E hoʻoholo inā kūpono kahi papaʻai protein iā ʻoe, ʻōlelo mākou iā ʻoe e hoʻāʻo i ka papa kuhikuhi papaʻai no hoʻokahi pule ma mua. I kēia koho papa kuhikuhi no 7 mau lā, hiki iā ʻoe ke hana i nā hoʻoponopono ponoʻī e pili ana i nā makemake pilikino a i ke ahonui o ke kino i kekahi mau huahana.

ʻO kēia kahi papa kuhikuhi hiʻohiʻona no hoʻokahi pule me kaʻai protein. Hoʻololi ia ma muli o ka makemake pilikino. Maʻalahi ke loaʻa he nui o nā ʻano like ʻole ma ka Pūnaewele. Me kēia papaʻai, hiki loa ke lilo iā 5-7 kilokilo i hoʻokahi pule.

Papa Kuhikuhi no 10 mau lā

ʻO nā hopena wikiwiki i ka pohō kaumaha e hōʻoia ʻia e ka papaʻai mono-protein paʻakikī - ʻae ʻia ʻoe e ʻai i hoʻokahi ʻano meaʻai wale nō i kēlā me kēia lā me ka ʻole o ka hoʻohui ʻana i nā aila a me nā mea ʻala. E inu pono ma kahi o 2 liters o ka wai i kēlā me kēia lā. ʻAʻole ʻae ʻia ka kope. Me kēia papaʻai, hiki loa ke lilo iā 10 kg i 10 mau lā.

ʻO kahi papaʻai pili pono no ka protein mono-diet:

Ma hope o ia papaʻai, e maopopo ka hopena. Akā hiki i nā papaʻai pinepine mono ke hōʻeha, keu hoʻi i ka ʻōnaehana digestive. He ʻano maikaʻi loa ia o ka protein protein. No nā lā he ʻumi like, hiki iā ʻoe ke ʻai i kahi papaʻai like me ka hoʻemi kaumaha i kēlā me kēia pule.

Papa Kuhikuhi no 14 mau lā

Ma hope o ka hala ʻana o ʻelua mau pule ma kaʻai protein, hiki nō ke lilo a 10 kg. Akā ʻokoʻa ka papahana 10 mau lā, hele mālie ke kaumaha a i kahi ʻano e mālama ai i ke kino.

Papa kuhikuhi o ka mahina

Hiki i ka poʻe paʻakikī loa ke koho i kahi papahana hoʻēmi kino 30 mau lā. Kūlike ke kumu, akā makemake nui ʻia ka makemake. ʻOiaʻiʻo, offset nā mea āpau e nā hopena maikaʻi loa. Hoʻokele kekahi poʻe e lilo i 20 kg i loko o kahi manawa pōkole.

E nānā i ka wikiō: O Laukaieie - Hawaiian (Iulai 2025).