Nānā Fractional - ke kumu a me ka papa kuhikuhi no ka pule

I ka mua, hoʻomohala ʻia kēia ʻano e nā kauka no ka hoʻoliʻiliʻi paʻakikī o nā maʻi o ka ʻōnaehana digestive. Nānā i nā mea ʻai Fractional ka heʻe ʻana o ka bile, hoʻoliʻiliʻi i ke kūkulu ʻia ʻana o ke kinoea a me nā hopena ikaika o ka wai ʻōpū, a mālama i ke kaomi intra-ʻōpū maʻamau.

I kēia manawa ua hoʻohana ʻia ia ʻano papaʻai i nā wahi āpau, me nā mea ʻālapa no ka pohō kaumaha, a me ka loaʻa ʻana o ka nui o nā mākala, a ʻo kekahi o nā kumu nui o ke ola olakino.

Ke kumu o ka hānai hānai

Hōʻike ʻia kēia ala ʻai no nā mea haʻuki me ka hoʻonui ʻana i ka hoʻoikaika kino. E kōkua ia i nā CrossFitters e hoʻomākaukau no nā hoʻokūkū ke pono lākou e hoʻonui nui i ka nui o nā meaʻai a lākou e ʻai ai a hōʻoia i ko lākou ʻai nui loa.

No ka poʻe makemake e lilo i ka paona, ʻae ka papaʻai iā ʻoe e hoʻokō i ka hopena i makemake ʻia, ʻaʻole e kāpae i kāu mau meaʻai punahele mai ka papa kuhikuhi a me ka meaʻai māmā pinepine. I ka hoʻohālikelike ʻana me nā papaʻai ʻē aʻe, ʻoi aku ka nui o ka papa kuhikuhi o nā pāʻina haʻihaʻi no kēlā me kēia lā.

He mea maʻalahi ka manaʻo nui o ka nutritional hakina - ʻai pinepine a ma nā ʻāpana liʻiliʻi.

E like me nā hōʻike hoʻomaʻamaʻa, ʻo ka hapa nui o ka poʻe, i ka loaʻa ʻana i kahi pāʻina me ka nui o nā meaʻai, ʻai nui i ka mea a ke kino e koi ai. Hana like ka poʻe ma ka nānā ʻana i loko o kā lākou pahu hau ponoʻī i ke ahiahi e ʻimi ai i kahi mea ʻono. ʻO ka hopena i ʻike ʻia i nā poʻe āpau - kaupaona, nā pilikia me ke kiʻi, hōʻoluʻolu maikaʻi ʻole.

Hoʻoemi ka meaʻai pono i ka hoʻowalewale i nā hoʻowalewale i ke ʻano o nā ʻāpana nui a hoʻomaha i ka ʻaoʻao digestive, ka hoʻoneʻe ʻana i nā ʻaina awakea a me nā ʻaina awakea ma ke ʻano kuʻuna (no laila e ʻōlelo ai, ka mua, ka lua, ke kolu a me ka compote). I kulike ai me nā loina o ka hakina haʻihaʻi, hoʻemi ʻia nā ʻāpana, piʻi ka pinepine o nā meaʻai māmā, akā ʻaʻohe mea pāpā nui i nā meaʻai a i ʻole nā ​​hui pū ʻana.

No ka ulu ʻana o nā mākala

Manaʻo ka hapa nui o nā meaʻai i kēia papaʻai kūpono no nā bodybuilders a me nā poʻe wīwī e ʻimi nei e kūkulu i nā puʻupuʻu puʻupuʻu, ʻoiai ka papaʻai e ʻae ai iā ʻoe e ʻai hou me ka ʻole o ke kaupaona ʻana i ka ʻōnaehana digestive, a me ka mālama ʻana i ka insulin i nā pae kūpono.

ʻIke ʻia kēia hormone i ka hana i nā ala ʻelua. Me ka momona o nā momona a me nā momona, hōʻiliʻili ia i ka momona subcutaneous, a me ka nui o ka protein, hoʻolauna ia i ka ulu ʻana o nā mākala. Hoʻololi ka meaʻai pono haʻihaʻi i ka "hana" o ka insulin i ka lua, kuhikuhi pono. I ka manawa like, ua lawa ka nānā ʻana i ka meaʻai protein protein, a hoʻonui i ka nui o ka calorie i kēlā me kēia lā e 500-1000 kcal, ʻoiai e mālama ana i nā ʻāpana liʻiliʻi a me nā alapine o ka ʻai ʻana.

Slimming

Manaʻo ʻia ʻo ka ʻai ʻana i nā manawa maʻamau e hoʻomaopopo ai ke kino ʻaʻole pono e hōʻiliʻili i kaʻiʻo adipose. Eia nō naʻe, he ʻoiaʻiʻo ke kumu o nā wā kaulike like no ʻekolu mau ʻai i ka lā.

Kū mai kahi nīnau kūpono: hana anei ka meaʻai i ka haʻihaʻi no ka hoʻoliʻiliʻi kaumaha? ʻOiaʻiʻo - ʻae, akā ʻo ke kumu wale nō e lilo ai nā waihona momona i nā kūlana o ka hānai haʻihaʻi e lilo ai ia i mea nele i ka ikehu: loaʻa i ke kino ka liʻiliʻi o nā calorie ma mua o ka lilo. ʻO ke koena o nā kumu i kekona.

ʻOluʻolu ka meaʻai fractional no ka poʻe i maʻa i ka meaʻai māmā pinepine. Akā no ia e alakaʻi i ka hōʻemi kaumaha, pono ʻoe e mālama i kahi moʻolelo calorie koʻikoʻi a hōʻoia i ka lakio pololei o nā mea momona i ka manawa like. Hoʻoemi ʻia ka nui o nā haʻuki kūpikipiki me nā momona, hoʻemi ʻia ka nui o ka calorie ma kahi o 500 mau calorie mai ke ʻano maʻamau. I ka manawa like, hoʻonui ka hana kino.

'Lelo Aʻoaʻo! Hoʻohana ʻia nā pāʻina hakina no ka pohō kaumaha, akā ʻo ke hoʻokokoke ʻana i ka papaʻai pono e noho kūpono, inā ʻaʻole ia e alakaʻi i ka luhi. Hoʻohui ʻia kēia hana me ka hoʻomaʻamaʻa ikaika no nā hopena hou aku i ʻike ʻia a me ka wikiwiki.

Nā pōmaikaʻi a me nā maikaʻi ʻole o ke ala

ʻOiai nā kaulana a pau, ʻaʻohe kumu paʻa ʻepekema o kēia papaʻai, a ʻaʻole i hoʻokūpaʻa piha ʻia kona hopena e kekahi noiʻi. Eia nō naʻe, hiki iā mākou ke kamaʻilio e pili ana i nā ʻano maikaʻi he nui, i kākoʻo ʻia e ka ʻike kūpono a me nā manaʻo mai ka poʻe i hoʻāʻo mua i kēia papaʻai.

Nā Pōmaikaʻi

No laila, ʻo nā pōmaikaʻi hiki ʻole ke hōʻole ʻia o ka meaʻai ma ka ʻōnaehana haʻihaʻi i kēia mau helu:

• ʻAʻole koi ka ʻōnaehana i nā kapu nui a ʻae iā ʻoe e haʻalele i kāu mau meaʻai punahele a me nā pā i ka papaʻai.
• Hoʻopili ʻia ka Appetite e nā meaʻai māmā.
• Hoʻomaʻalahi maʻalahi ke kino i nā palena ma ka waiho mālie ʻana i nā calories ma mua o ka nui.
• ʻOiai ʻaʻole e like me ka wikiwiki o nā hopena i makemake ʻia e like me kā mākou e makemake ai, ua hoʻomau mau lākou.
• ʻO ka poʻe haʻuki i hoʻomaʻamaʻa i ka ʻōnaehana nutritional haʻihaʻi e ʻike i ka hoʻonui ʻana o ke ola ma hope o kekahi mau pule ʻelua: nalo ka hiamoe o ke ao, hoʻonui ka maikaʻi, a hoʻomaikaʻi ka hiamoe o ka pō.
• ʻO kahi papaʻai i koho pono ʻia e like me ka ʻōnaehana nutritional hakina ʻaʻohe cont contications. Eia kekahi, ua hōʻike ʻia kahi papaʻai no nā maʻi like ʻole o ka ʻōnaehana digestive (gastritis, ulcer, cholelithiasis, colitis, pancreatitis, a pēlā aku.)

Nā paʻakikī a me nā maikaʻi ʻole o ke aupuni

• Pono ka meaʻai pilikino Fractional i ke ahonui, kuleana, a me kekahi ʻano o ka pedantry. Pono ʻoe e hoʻolālā maʻamau i kāu papaʻai, mālama i nā calories, hoʻomākaukau i nā ʻāpana o ka meaʻai a nānā i ka uaki.
• ʻAʻole maʻalahi ka manawa o ke aupuni e hoʻohui me ka nohona.
• Hoʻonui ka meaʻai māmā i ka lā holoʻokoʻa i ka nui o ka lawā a me ka waikawa hydrochloric - e hoʻonui ana i ka makaʻu o ka pala o ka niho.
• ʻAʻole kūpono nā pāʻina haʻihaʻi inā pono nā hopena wikiwiki. Ke paʻakikī nei i ka lilo ʻana o ka paona e ke kuhi hewa hiki iā ʻoe ke ʻai i nā mea āpau i ka lā āpau a lilo ka paona i ka manawa like.
• Mai manaʻo i nā hopena i ʻike ʻia i hoʻokahi pule. Pono ʻoe e pili i ka regime calorie haʻahaʻa ma ka liʻiliʻi i hoʻokahi mahina, i kekahi manawa ʻoi aku ka lōʻihi.

Mai poina e pili ana i ka ʻike pākahi. ʻO kēlā me kēia papaʻai a i ʻole regimen ʻaʻole pono e hoʻonāukiuki, kaumaha, luhi, a i ʻole nā ​​manaʻo maikaʻi ʻole e alakaʻi i kahi "breakdown."

ʻO ka meaʻai haʻihaʻi no ka pohō kaumaha (3 mau koho)

ʻO nā kumu a me nā lula o kēlā me kēia o lākou he ʻokoʻa iki, akā like ke ʻano like, a me ka regimen inu. Pono ʻoe e inu i ka 1.5-2 liters o ka wai i ka lā. Ke ʻai nei i ka hapa nui, he mea nui ka nau pono ʻana i ka meaʻai, 40 mau manawa.

No laila ma hea e hoʻomaka ai i nā pāʻina haʻihaʻi? ʻEkolu mau koho.

Koho 1. Kuhi no ka pōloli (hānai ʻana)

ʻO ke koho ʻana i ka papa ʻaina haʻihaʻi, i kapa ʻia hoʻi he ʻai hānai, kūpono ia no ka poʻe makemake i ka meaʻai māmā pinepine a i ʻole hiki ʻole ke loaʻa nā meaʻai maʻamau ma muli o kahi hana maʻamau o kēlā me kēia lā.

He maʻalahi loa nā loina o nā meaʻai i kēia hihia:

• Mea ʻai māmā i kēlā me kēia manawa ke pololi ʻoe.
• ʻO ka ʻāpana o ka meaʻai a me ka ʻike kalori ka mea liʻiliʻi. Hoʻokahi ʻai, ʻo kahi laʻana, hiki ke hoʻopili ʻia i kahi ʻāpana berena a i hoʻokahi ʻāpana o nā hua.
• ʻAʻole kau pololei ʻia nā wā ma waena o nā meaʻai māmā, akā makemake ʻia lākou ma ka liʻiliʻi he 30-45 mau minuke.

Kūpono kēia regimen ʻai no kahi palena palena nui o ka poʻe a he nui nā mea maikaʻi ʻole. ʻO ka mea mua, me ka ʻaina chaotic, paʻakikī e hoʻomohala i kahi papaʻai kaulike a olakino hoʻi a hana i kahi papa kuhikuhi maʻamau no nā pāhaina haʻihaʻi. A ʻo kahi hopena, he nui ka poʻe i kū i ka kaohi ʻana i ka nui o nā pāʻina a lākou e ʻai ai a ʻoi aku ka nui o ka loaʻa o ka calorie i kēlā me kēia lā. ʻO ka lua, ʻo ka gastrointestinal tract, e hana nei me ka hoʻomaha ʻole, ʻaʻohe manawa e hoʻomaha ai a ʻike i ka nui o ka hana. I kēia hihia, e pau ka ʻai i ka ʻai.

Koho 2. ʻAina kakahiaka, ʻaina awakea, ʻaina awakea a me ʻelua mau mea māmā

ʻO kēia koho o ka hānai haʻihaʻi ka mea maikaʻi loa, kūpono a noʻonoʻo hoʻi.

ʻO kāna mau kumuhana kumu penei:

• Hoʻopiha kahi papaʻai piha no ka lā i nā pāʻina he 5-6.
• ʻO ke kumukūʻai o ka meaʻai o ka ʻaina kakahiaka, ʻaina awakea a me ka ʻaina awakea e pili like ia, low-calorie nā meaʻai māmā.
• Liʻiliʻi ka lawelawe ʻana i nā nui - e pili ana i ka piha lima a i ʻole hoʻokahi aniani.
• ʻO ka lōʻihi i waena o ka ʻai ʻaʻole ma mua o 3 mau hola.

E komo maʻalahi ka papaʻai i loko o nā hana maʻamau o kēlā me kēia lā a ʻae iā ʻoe e hāhai i ka papa kuhikuhi i hōʻuluʻulu ʻia. Ma muli o nā hapa i hoʻemi ʻia, ʻaʻohe makaʻu o ka ʻai nui, akā ʻaʻole e hoʻopilikia ka haʻi ʻana o ka manaʻo pōloli i ke ao.

Koho 3. ʻAi ma ka manawa

Ke helu pono ʻia nā calorie a me nā lakio nutrient, maikaʻi loa kēia ʻano pāʻina hoʻokaʻawale no nā mea pāʻani e pono ai e hōʻemi i ko lākou kino momona pākēneka akā mālama i ka nui o nā mākala ma muli o kā lākou kiʻekiʻe protein. Kūpono ke koho no nā mea e makemake ana e lilo i ka paona.

I ka manawa like, like ke ʻano o nā lula nutritional kumu:

• Māhele ʻia ka papaʻai o kēlā me kēia lā i 8-10 mau pāʻina.
• ʻO ka nui o ka lawelawe ʻana he 1⁄2 a i ʻole 3⁄4 o ka maʻamau.
• ʻAʻole i ʻoi aku ka lōʻihi ma waena o nā meaʻai māmā ma mua o 3 mau hola.
• ʻOi aku ka maikaʻi e hoʻokaʻawale i ka papaʻai o kēlā me kēia lā i nā ʻāpana like.

Me kekahi o nā kiʻina hana, ʻaʻole ala ka manaʻo pololi o ka pōloli, akā ʻaʻohe ʻano maʻamau o ka māʻona. ʻO ka liʻiliʻi no ka manawa mua, a maʻa ke kino i nā kaika i hoʻemi ʻia.

Pehea e hana ai i kahi papa inoa pākahi?

ʻAʻole paʻa nā lima Fractional i nā lima me nā lula a me nā kapu koʻikoʻi i ka hoʻomākaukau ʻana i ka papa kuhikuhi. I ka manawa like, hui ʻia ia me nā loina o ke ola, no laila kūpono ia no nā gourmet a i ʻole nā ​​mea ʻai, a me nā meaʻai maka a me ka vegan.

E hana i kahi papa inoa o nā pā a me nā huahana i mua e ʻai ʻoe me ka leʻaleʻa a me ka paʻakikī ʻole i ka lā. Ke hoʻohana nei i nā papa i hoʻomākaukau ʻia, maʻalahi e helu i kā lākou ʻike i ka calorie.

ʻO ka mea aʻe, hoʻoponopono i ka papaʻai: hoʻemi a hoʻonui i nā ʻāpana, hoʻohui a hoʻohemo paha i kēlā me kēia meaʻai. I ka hopena o ka pā mai ka papa inoa, e mahele i nā hoʻokipa he 5-8-10, kaukaʻi ʻia i ke ʻano i koho ʻia, a kiʻi i kahi papa kuhikuhi o nā papa ʻāina.

ʻLelo aʻoaʻo Diet

1. Pono e maʻa ka meaʻai, keu hoʻi i ka pae mua, ke hoʻololi mau nei ke kino i nā ʻāpana liʻiliʻi.
2. Pono e hoʻokō i nā pono a pau i nā pono physiological a hāʻawi i ke kino me nā mea pono e pono ai (BJU, nā wikamina a me nā minelala).
3. Hana ʻia ka papa kuhikuhi i ka lawe ʻana i ka calorie o kēlā me kēia lā, i helu ʻia pākahi e ke kaupaona, ka makahiki a me ka pae o ka hoʻoikaika kino.
4. Inā koho ʻia nā papa ʻaina haʻihaʻi no ke kumu o ka lilo ʻana o ke kaupaona, e hoʻohana i nā lawelawe a kahi nutristist a i ʻole ka pākaukau calorie o nā meaʻai.
5. E maʻalahi a maʻalahi hoʻi ka papa kuhikuhi. ʻAʻole pono ʻoe e hoʻohui i nā meaʻai no nā kīʻaha paʻakikī i nā meaʻai haʻihaʻi inā ʻaʻole ʻoe e maopopo e loaʻa ana ka manawa a me ka makemake e kuke iā lākou.
6. ʻOi aku ka maikaʻi e hoʻopili i nā ipu wela no ka ʻaina awakea, a he ʻōlelo aʻoaʻo e hoʻolālā i ka ʻiʻo wela a iʻa paha me nā mea kanu i kāwili ʻia no ka ʻaina awakea.
7. ʻO nā māmā māmā e like me ka hiki ke hiki: nā kīʻaha momona momona momona, nā palaoa, muesli, nā palaoa, nā yogurt maoli.

ʻAʻole kūpono nā ʻai a me nā huaʻai i ko lākou ʻano maʻemaʻe no nā meaʻai māmā ma waena o nā meaʻai - kekahi o lākou, ma muli o ka ʻakika, hoʻonui wale i ka manaʻo o ka wī, akā ʻaʻole hoʻopiha. Ma mua o ka hoʻohui ʻana i kekahi hua i ka papa kuhikuhi, hoʻomaʻamaʻa iā ʻoe iho me kāna mau waiwai.

Hoʻolahalaha o nā protein, nā momona a me nā haʻuki

Ke haku ʻana i kahi papa inoa pilikino, he mea nui e kaulike pono i nā momona, nā protein a me nā haʻuki. ʻIke ʻia i ka papaʻai wahine, i mea e hōʻalo ai i ka hoʻomaka ʻana o ka hoʻohaunaele hormonal, pono e ʻoi aku nā momona ma mua o ke kāne.

Inā ʻole, pili kēia mau lula:

1. Hoʻokaʻawale like ʻia nā protein i waena o ka ʻaina awakea a me ka ʻaina awakea.
2. ʻO ka momona ka mea nui o ka kumu o nā mea kanu. ʻOi aku ka maikaʻi o ka hāʻawi ʻana i nā momona holoholona a hoʻoliʻiliʻi paha i kā lākou nui i ka liʻiliʻi.
3. He ʻōlelo aʻoaʻo e hoʻoneʻe i ka hapa nui o nā haʻalako i ka hapa mua o ka lā. ʻO kēia ke kumu o nā hana kōpelu kolo lōʻihi, a ʻoi aku ka maikaʻi o ka hōʻole ʻana i nā ʻōpikipiki kope wikiwiki (nā mea ʻono, nā starchy).

Ke hoʻololi nei i nā pāʻina haʻihaʻi, pono e haku i ka papa kuhikuhi no hoʻokahi pule ma mua, a ʻoi aku ka maikaʻi - no hoʻokahi mahina. ʻOi aku ka maʻalahi o ka mālama ʻana i nā meaʻai āu e pono ai i loko o ka pahu hau. E hele i kahi papaʻai hopena pule ma kahi ʻano hoʻomaha.

Papa Kuhikuhi no ka pule (pākaukau)

Ma mua o ka hele ʻana i kahi papaʻai, paipai nā mea he nui i ka mālama ʻana i kahi diary a hoʻopaʻa inoa i nā pāʻina āpau, nā pāʻina ʻai, a me nā kalina kokoke. Me ke kōkua o kahi "diary meaʻai" e maʻalahi ka hana ʻana i ka papa kuhikuhi ʻoluʻolu loa a hoʻololi i nā ʻāpana liʻiliʻi.

E hoʻohana i ka papa kuhikuhi papa ʻaiaola hakina haʻihaʻi no ka pohō kaumaha ma ke ʻano he alakaʻi.

Hiki iā ʻoe ke hoʻoiho a, inā pono, paʻi i ka papa kuhikuhi no ka pule ma ka loulou.

No ka hoʻoholo hope loa ʻana a i ʻole kūʻē i ka papaʻai, e heluhelu i nā ʻatikala a me nā loiloi e pili ana i nā pāʻina hoʻokaʻawale. A hoʻomanaʻo i ka ʻai ʻana ma kahi maʻamau he hopena maikaʻi i ka metabolism a me ke olakino holoʻokoʻa.

E nānā i ka wikiō: Ura Tabu Directors Charlene Tedrow u0026 Tom Natoealofa Performing a Hawaiian dance (Mei 2025).