ʻO ka meaʻai CrossFit - kahi nānā o nā loiloi papaʻai kaulana no nā mea pāʻani

ʻAʻole hiki i kekahi ʻano hana a i ʻole papahana hoʻomaʻamaʻa ke lawe i ka hopena i makemake ʻia inā ʻoe e mālama ʻole i ka pilikia o ka meaʻai. Ma CrossFit, e like me nā haʻuki ikaika ikaika ʻē aʻe, ʻike nui ka haʻuki haʻuki i ke koʻikoʻi koʻikoʻi. No laila, pono e kaulike pono ʻia ka meaʻai CrossFit e kōkua i ka mea haʻuki e hoʻōla i ka nalowale i ka wikiwiki i hiki.

Nā papaʻai makemake nui ʻia no nā mea hoʻokūkū crossfit

ʻO ka meaʻai no ka CrossFiter, e like me nā mea haʻuki ʻē aʻe, kekahi o nā kumu nui e hoʻopili i ka maikaʻi o ke aʻo ʻana a me ke olakino a me ke olakino maikaʻi o ka mea haʻuki i ka nui.

Papaʻai Paleo

ʻO ka maʻamau, hoʻokumu ʻia ka meaʻai CrossFit ma ka papa paleo. ʻO ka mea hoʻokumu o CrossFit, ua paipai ʻo Greg Glassman i nā CrossFitters āpau e hoʻopau i ka meaʻai e hoʻopiha ai i ka ikehu i lilo i ke aʻo ʻana, akā ʻaʻole ia e mālama ʻia e like me ka momona. I kona manaʻo, ʻo ia ka papaʻai paleo i hiki ke hāʻawi i ka CrossFiter me ka ikaika no ka hoʻoikaika ikaika a me nā mea pono āpau, akā i ka manawa like ʻole e waiho ʻia nā calorie keu "e mālama ʻia".

ʻO ka ʻai ʻana i ke kumumanaʻo o kaʻai paleo - ʻo kaʻiʻo momona wale nō, nā mea kanu a me nā huaʻai, nā ʻanoʻano a me nā nati, ʻo ia paha ka mea kūpono loa no kahi kanaka e noho ana i ke au ʻo Paleolithic, akā no nā CrossFitters o kēia wā ʻaʻole ia ka mea i ʻoi aku ka maikaʻi. ʻAʻole paʻa iki ka Professional CrossFitters i ka papa paleo, ma muli o ka palena o ka palena o ka hoʻohana ʻana i nā huaʻale.

ʻAi meaʻai

ʻOi aku ka kaulana o ka Zone Diet ma waena o CrossFitters. Hoʻokumu ʻia kēia kumumanaʻo o ka nutritive crossfit ma ka hoʻokaʻawale ʻana i kahi ʻāpana o ka meaʻai ma ka pākēneka: 40% carbohydrates, 30% protein a me 30% fat. I kēia hihia, paipai ʻia e ʻai i kēlā me kēia hola 4-5.

ʻO ka ʻai maʻamau o kēlā me kēia lā no ka mea ʻālapa zoned ʻo 1500-2000 calories. ʻAe kēia iā mākou e noʻonoʻo i kēia ʻano meaʻai i haʻahaʻa i nā calorie. ʻO kēia papaʻai, e like me ka paleo, pili i ka hōʻole piha ʻana i ke kō. Eia nō naʻe, ʻae wale ʻia nā carbohydrates paʻakikī olakino (ʻoatmeal, bale, buckwheat), akā noho pū kekahi wahi koʻikoʻi i ka papaʻai. Mahalo i ka hiki ke hoʻopau i nā huʻohuhu paʻakikī, hiki ke noʻonoʻo ʻia ka papaʻai o ka ʻāpana a ʻoi aku ka maikaʻi no ka hoʻihoʻi ʻana me nā koina ikehu kiʻekiʻe no ka hoʻomaʻamaʻa CrossFit.

ʻO ka meaʻai Crossfit ma mua a ma hope o ka hoʻomaʻamaʻa

Mālama nui ka ʻōnaehana meaʻai i CrossFit, e hāʻawi ana no ka kaohi paʻa ʻana i ka maikaʻi, ka haku ʻana a me ka nui o nā huahana i hoʻopau ʻia ma mua a ma hope hoʻi o ke aʻo ʻana. Ua hana mākou iā ʻoe i kahi nānā pōkole o ka mea āu e ʻai ai ma mua a ma hope o ka hoʻomaʻamaʻa ʻana no ka pohō kaumaha a me ka loaʻa nui.

ʻO nā hiʻohiʻona nutritional pre-workout

No ka mea haʻuki CrossFit, ʻo ka meaʻai mua o ka hoʻomaʻamaʻa paha ka ʻāpana nui o ka papaʻai o kēlā me kēia lā. Hāʻawi kēia pāʻina i kahi lako pono o ka ikehu no ka hoʻoikaika kino. Ke manaʻo nei ʻo CrossFit kahi hana ikaika a me ka haʻuki ikaika ikaika, ka meaʻai ma mua o ke ʻano o ka hoʻomaʻamaʻa e like me ka hiki ke loaʻa i ka waiwai o ka ikehu a me ka maikaʻi o nā huahana.

Ma ke ʻano he rula, pono ʻoe e ʻai i ka meaʻai ma mua o ka hoʻoikaika kino ma mua o 1.5-2 mau hola ma mua o ka hoʻoikaika kino. I kekahi mau hihia, ke lohi ka metabolism o ka mea haʻuki, ʻai ma mua o ka hoʻomaʻamaʻa ʻana he 3-4 mau hola ma mua o ka hoʻomaka.

ʻO nā meaʻai e paipai ʻia no ka hoʻomaʻamaʻa mua pono e lohi i ka ʻai ʻana a mai hāpai i nā kiʻekiʻe o ke kō i ke kō. Hoʻopili kēia mau huahana i nā cereal i waiwai i nā huʻihopa paʻakikī paʻakikī, e like me ka buckwheat, oatmeal, barley a me nā cereal ʻē aʻe me kahi papa inoa glycemic haʻahaʻa.

Hoʻomaopopo i ka ʻai ʻana i ka protein a me ka momona i ka hui pū ʻia me nā gīpika glycemic kiʻekiʻe i hopena i ka papa kuhikuhi glycemic haʻahaʻa no nā wīwī.

No laila, ʻo ka ʻai ʻana i ka berena keʻokeʻo i hui pū ʻia me ka waiūpaʻa a i ʻole ka waiū ʻaʻole ia e kumu i kahi lele nui i ke kō kō e like me ka ʻai ʻana i ka berena keʻokeʻo like, akā me ka ʻole o ka bata a me ka tī. Pono e noʻonoʻo ʻia kēia hiʻohiʻona i ke kahakaha ʻana i kahi papa kuhikuhi hana mua.

ʻO ka maʻamau, pono e hoʻokomo i kahi papa hana mua i kahi ʻāpana nui o ka protein me nā ʻōpelu momona. Hiki ke loli ka nui o ka protein i ka pahuhopu e alualu ai ka poʻe haʻuki i kā lākou hoʻomaʻamaʻa. ʻO kahi laʻana, inā ʻo ka pahuhopu o ka hoʻomaʻamaʻa e lilo i ka paona, a laila ʻo ka ʻai ma mua o ka hoʻomaʻamaʻa pono e hoʻopili i ka nui o nā protein (ma kahi o 20-30 mau huna). Ma ka ʻaoʻao ʻē, koi ʻia e hoʻēmi i ka nui o nā carbohydrates paʻakikī (15-20 gram). ʻO nā momona ma mua o ka hoʻoikaika kino no ka pohō kaumaha e pono ke hoʻopau loa ʻia.

Inā loaʻa ka pahuhopu o ka hoʻomaʻamaʻa i ka nui o nā mākala, a laila hiki i ka papa kuhikuhi mua o ka hoʻoikaika kino ke hoʻokomo i ka nui o nā protein (ma kahi o 20-30 mau huna), akā i kahi ʻāpana nui hoʻi o nā carbohydrates paʻakikī (50-60 gram), i hoʻopili ʻia me kahi momona liʻiliʻi (ʻaʻole i ʻoi aku ma mua o 3 -5 gram).

He aha e ʻai ai ma mua o ka hoʻoikaika kino?

Eia kekahi mau koho pāʻinaʻai mua.

• Berena palaoa holoʻokoʻa me kahi ʻāpana o ka moa a iʻa paha;
• ʻO ka laiki Brown me kahi ʻāpana iʻa iʻa a i ʻole steak pipi;
• ʻO Buckwheat me ka hua moa i kuʻi ʻia a i ʻole kahi ʻāpana o ka moa;
• ʻO Oatmeal me ka yogurt maoli a me nā hua manu he 2-3;
• ʻO ka bale me ka pākī (a i ʻole ka moa) a me nā ʻaka;
• Kāpena lākeke me ka tī a me nā hua.

ʻO kēlā me kēia koho āu e koho ai, pono e hoʻomanaʻo ʻia ʻo ka ʻai ʻana i ka meaʻai ma mua o ka hoʻoikaika kino ʻana ʻaʻole pono ia e hoʻopilikia i ka hoʻoikaika kino piha i ka hale hoʻoikaika kino. No laila, ʻo ka papa hana nutritional pre-workout ʻoi aku ka maikaʻi e ʻai i ka pāʻina piha 2-3 mau hola ma mua o ka hoʻoikaika kino. ʻAe pū nā meaʻai CrossFit i nā meaʻai liʻiliʻi. Hiki ke hana ma mua o ka hoʻomaka o ka hoʻoikaika kino - 20-30 mau minuke.

Mea ʻai māmā mua o ka hoʻomaʻamaʻa

Hiki iā ʻoe ke loaʻa ka meaʻai māmā ma mua koke o ka hoʻomaʻamaʻa ʻana me kekahi o nā pā aʻe:

• ʻO ka yogurt maoli me ka hoʻohui o nā hua hou a me kahi teaspoon o ka oatmeal;
• ʻO kahi cocktail i hana ʻia mai ka waiū a me nā hua hou a i ʻole nā ​​huaʻai;
• Nā huaʻai hou (maiʻa, ʻāpala, pea);
• Pa muesli momona momona;
• ʻO ka cocktail cheese me ka maiʻa a me ka oatmeal i ka waiū a i ʻole ka yogurt maoli.

ʻO ka lula nui o kahi meaʻai māmā mua o ka hoʻomaʻamaʻa: ʻo ka ʻāpana o ka meaʻai e liʻiliʻi loa a aneane nele ka ʻōpū i 20-30 mau minuke e ka hoʻomaka o ka hoʻolālā. A ʻaʻohe kaumaha i loko o ka ʻōpū, hiki ke hoʻopilikia i nā hana CrossFit ikaika.

Nānā hope hana

ʻO ka meaʻai ma hope o ka hoʻomaʻamaʻa kekahi o nā meaʻai nui a ka mea hoʻokūkū CrossFit e lawe ai. Eia kekahi, ma hope o ka hoʻoikaika kino ʻana, komo ka meaʻai i ka kino me ka wikiwiki a me ka maikaʻi. ʻOiai ʻo nā mea kālika maʻalahi e pono ai i kēia manawa - e hoʻihoʻi i nā mālama ikehu i ke kino. Kāhea ka poʻe ʻaleʻale ʻoihana i kēia wā i ka puka protein-carbohydrate a i ʻole puka anabolic. I kēia manawa, ʻaneʻane hoʻohana ʻia nā meaʻai āpau e hoʻihoʻi i ka ikehu a hoʻopili ʻia i nā hana o ka anabolism.

Ma ke ʻano he kūlana maʻamau o ka manamana nui, hoʻopau maikaʻi ʻia nā carbs post-workout mai nā kumuwaiwai glycemic kiʻekiʻe, ʻo ia nā wahie e komo koke ʻia a hoʻonui i nā kiʻekiʻe o ka insulin i loko o ke koko. Ma hope o ka hoʻomaʻamaʻa ʻana, pono ka insulin no ke kino o ka mea ʻālapa e hoʻomaka i ke kaʻina hana o ka anabolism (ulu) a pale i ka catabolism muscle (luku).

Kaha! Inā, ma hope o ka hoʻoikaika kino nui, ʻano o CrossFit, ʻaʻole i loaʻa i ke kino kahi ʻāpana o nā carbohydrates wikiwiki, hoʻomaka paha ke kaʻina catabolism, ke hoʻomaka ke kino e hoʻopau i kāna mau mākala ponoʻī e hoʻopiha i ka ikehu.

ʻAʻole makemake nui ʻia e ʻae i kēia kaʻina hana, no laila, ma hope koke o ka hoʻoikaika ikaika (ma hope o 5-10 mau minuke), koi ʻia e loaʻa i kahi meaʻai māmā.

Mea ʻai māmā post-workout

Hiki i kēia ke lilo i kekahi o nā koho meaʻai māmā:

• Milkshake me nā huaʻai a me nā hua hou;
• ʻO yogurt maoli me ka maiʻa a me nā strawberry;
• Līkī curd momona momona;
• Kekahi pā lealea;
• ʻElua mauʻu palaoa pīnī.

Pono e hoʻomanaʻo ʻia ʻaʻole makemake kaʻai pono ʻo CrossFit i ka ʻai ʻana i nā carbs wikiwiki. ʻOi aku, makemake nui ʻia e hana i kēia i ke ahiahi, a inā makemake ka mea haʻuki e lilo kaupaona. No laila, inā hāʻule ka hoʻomaʻamaʻa i ke ahiahi a i ʻole i ka pō, kahi ʻāpana liʻiliʻi o ka tī liʻiliʻi (ʻaʻole i ʻoi aku ma mua o 100-200 gram) me ka hoʻohui ʻana o kahi puna o ka meli a i ʻole ka hapalua maiʻa e kūpono e pani i ka puka protein-carbohydrate.

Ma hope o kahi meaʻai māmā, 1.5-2 mau hola ma hope o ka hoʻomaʻamaʻa ʻana, hiki iā ʻoe ke ʻai i kahi pāʻina piha. Pono e hoʻokomo i ka papa kuhikuhi ma hope o ka hana i kahi ʻāpana nui o ka protein (ma kahi o 40 gram) a me nā carbohydrates paʻakikī (40-50 gram).

He aha e ʻai ai ma hope o ka hoʻomaʻamaʻa?

Paipai ʻia nā meaʻai ma hope o ka hoʻoikaika kino:

• ʻO kahi o ka pasta durum me ka tī a me nā hua manu;
• Pākī pīpī me nā uala lākeke;
• ʻO ka moa o ka moa, nā pīni ʻōmaʻomaʻo a me ka pepa bele me ka palaoa;
• Laiki ʻāhiu me ka pōpō;
• ʻO pancat oat me ka tī tī.

Eia nō naʻe, ua hoʻopaʻapaʻa ʻia ka hana ʻana i ka puka aniani o ka protein-carbohydrate i ka manawa ma hope o ka hoʻomaʻamaʻa ʻaʻohe mea ʻē aʻe ma mua o kahi mākeke kūʻai akamai e hoʻonui i ke kūʻai aku ʻana i nā meaʻai haʻuki a me nā mea inu. A ʻike kēia mana i ka hōʻoia ma nā ʻepekema puni. Ua hoʻoholo nā mea noiʻi ʻaʻole hoʻomaka ka hoʻomaka ʻana o nā hana anabolic i ke kino a hiki i ka hoʻoliʻiliʻi ʻana o ke kino i kona ikehu ikehu o phosphates a me ATP i nā hunaola ma o nā kaʻina hana oxidative.

Hana ʻia penei. Ma hope o ka ikaika o ka hoʻomaʻamaʻa ʻana, hana ʻia kahi nui o ka waiʻakika lactic i nā mākala, i komo i ke kahe o ke koko, hōʻiliʻili ʻia i ke akepaʻa, kahi i hoʻohuli ʻia i glycogen. ʻAʻole hiki i ka Resynthesis (hoʻoliʻiliʻi hope) o glycogen ke ʻole ke komo ʻana o nā hana oxidative e hāʻawi i ka kino me ka ikehu. No laila, i nā hola 24-48 mua ma hope o ka hoʻomaʻamaʻa nui ʻana, hana nui ke kino i ka hoʻihoʻi ʻana a me ka mālama ʻana i ka homeostasis, a me ka hoʻohuli ʻana i ka lactic acid i glycogen ma o nā kaʻina hana oxidative a ʻaʻole hoihoi iki i ka anabolism. ʻO ke kumu ʻaʻole ia e pono i nā koina kiʻekiʻe o ka protein a me nā haʻalako.

Nānā haʻuki no ke kapa komo

ʻAʻole hiki iā mākou ke noʻonoʻo i CrossFit me ka ʻole o ke kiʻekiʻe kiʻekiʻe a me ka hana i ka nui a me ka hoʻomanawanui. No laila, e mālama i ka ikaika a me ka ikehu, me ka hoʻohui i ka papaʻai piha i kēlā me kēia lā, ʻae piha ka meaʻai CrossFit i ka hoʻohana ʻana i ka meaʻai haʻuki kūikawā.

ʻO ka hoʻonohonoho kumu o kēlā me kēia crossfitter novice: protein (a i ʻole ka mea loaʻa - e like me nā pahuhopu hoʻomaʻamaʻa), BCAA amino acid, vitamina a me nā mineral complexes. Hoʻopili nā mea pāʻani he nui i kēia papa inoa i kā lākou koho ponoʻī me ka creatine, chondroprotectors, L-carnitine, nā mea hoʻoikaika testosterone like ʻole a me nā mea hoʻopili ʻē aʻe.

Nā protein a me nā mea loaʻa

ʻO ka Protein kahi hui protein i hoʻohui ʻia, ke komo i loko o ke kino me ke kōkua o nā enzyme kūikawā, hoʻokaʻawale ʻia i mau amino acid a hoʻohana ʻia no nā pono kūkulu o ke kino. ʻO ka protein i CrossFit, ma ke ʻano he kumukanawai kumu, hiki ke lilo i mea kōkua maikaʻi loa inā ʻaʻohe manawa a manawa kūpono paha no kahi pāʻina piha.

ʻO ka mea loaʻa kahi hui protein-carbohydrate kahi e hoʻohui pinepine ʻia ai ka creatine, nā amino acid a i ʻole nā ​​mea ʻē aʻe. ʻO ka maʻamau, hoʻohana ʻia ia mau huikau e nā poʻe o nā kino wīwī ʻaʻohe o lākou pilikia me ka waiho nui ʻana o ka momona (ectomorphs), e hoʻopihapiha koke i ka ikehu o ke kino ma hope o ka hoʻomaʻamaʻa ʻana a loaʻa ke kaumaha o ke kino. E pili ana iā CrossFit, ma ke ʻano he ikaika kiʻekiʻe a me ka haʻuki ikaika ikaika loa, hiki ke paipai ʻia ka hoʻohana ʻana o kahi mea loaʻa ma mua o ka hoʻouka ʻana i ka hoʻomaʻamaʻa e mālama i ka hoʻomaʻamaʻa ikaika kiʻekiʻe a me ka hana maikaʻi o ka mea haʻuki. Hana nā mea loaʻa o ka hana hou i kahi hana maikaʻi ʻaʻole wale me ka hana o ka hoʻopiha ʻana i ka hoʻonui ʻana o ka ikehu ma hope o CrossFit, akā kōkua pū kekahi i nā mākala e hoʻi hou aʻe ma hope o ke aʻo ʻana.

ʻAkika amino

ʻO nā amino acid ke kumu o nā mea ola āpau, ʻoiai ʻo nā protein āpau o ke kino nā lākou. ʻO ka BCAA amino acid ka mea i hoʻohana nui ʻia i ka meaʻai haʻuki. Hana ʻia kēia paʻakikī amino acid i ʻekolu mau amino amino branched-chain: leucine, isoleucine, a me valine. Hana kēia mau amino acid i 35% o nā amino acid āpau i nāʻiʻo muscle, hoʻoulu i nā kaʻina hana o ka anabolism, pale i ka catabolism a hāʻawi i kahi hopena puhi momona momona. ʻO ka ʻokoʻa nui ma waena o BCAA amino acid a me nā amino acid ʻē aʻe ʻaʻole synthesize ʻia i loko o ke kino o ke kanaka ma kā lākou iho, ʻaʻole like me nā 17 amino acid ʻē aʻe, no laila hiki i ke kanaka ke loaʻa iā lākou mai nā meaʻai a i ʻole nā ​​haʻuki haʻuki.

Eia nō naʻe, ke nīnau ʻia nei ka pono no nā BCA amino acid, no ka mea he nui nā kānaka noiʻi i hoʻoholo ua lawa ka loaʻa ʻana o nā amino acid e nā mea ʻālapa ke ukali ʻia i ka papaʻai kaulike maʻamau, e like me ka ʻai ʻana o nā manuʻai, ka pipi, puaʻa, nā hua manu, ka tī a me nā huahana waiū momona. protein ʻO kēia nā huahana meaʻai e hiki ke uhi pono i ka makemake o ke kino no nā amino acid pono.

ʻO ka wikamina a me nā mineral complexes

ʻO nā paʻakikī Vitamin-mineral he mea hoʻopihapiha biologically i piha i nā huaora a me nā minelala e pono ai e mālama i nā hana a ke kino. No nā CrossFitters, e like me nā ʻōlapa ʻē aʻe, nā wikamina a me nā minelala i kuleana nui i ka hoʻōla hou ʻana, ka loaʻa ʻana o nā mākala, a me ka pohō kaumaha. Hāʻawi ka mākeke hou no nā huahana vitamina a me mineral i kahi ākea o nā kumukūʻai no kēia mau mea hoʻopili: mai 200 rubles a 3000-5000 rubles. Eia nō naʻe, ʻaʻole pili pono ka pono o kahi paʻakikī i ka uku. ʻO ka manawa pinepine, lawe nā mea pāʻani i nā wikamina e ka inertia, ʻaʻole ʻike i ka pono maoli o ke kino no kekahi mea kikoʻī. No laila, ma mua o ka lawe ʻana i kēia a i ʻole kēlā paʻakikī, pono e hana i nā hoʻokolohua koko no nā huaora. ʻOi aku ka weliweli o Hypervitaminosis (ʻoi aku ka huaʻai) ma mua o ka hypovitaminosis (deficiamin).

ʻO ke kumumanaʻo no ka hoʻohana ʻana i nā wikamina he 1-2 mau mahina o ka lawe ʻana i kēlā me kēia lā me ka hoʻomaha o 2-3 mau mahina. ʻAʻole koi ʻia ka lawe ʻana i nā wikamina i loko o ka makahiki no ke kumu e nalowale loa ke kino i ka hiki ke omo i nā wikamina, nā minelala a me nā meaola ʻē aʻe mai ka meaʻai. No laila, ʻo ka hoʻomaha o ka lawe ʻana i nā wikamina pono ʻole a me nā mineral pono e pono ai i kēlā me kēia hihia.

ʻAi Kūkulu Muscle

Nui a hewahewa nā manaʻo a me nā manaʻo e pili ana i ka pilikia o ke kino no ke kūkulu ʻana i nā mākala i kēia manawa, a i kekahi manawa e hakakā ana kekahi me kekahi. Eia nō naʻe, hiki ke wehewehe ʻia kahi ʻano multivariate e pili ana i ka pilikia o ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu e ka makemake e lawe mai i kahi mea hou, kumu a kū hoʻokahi i ka meaʻai.

He aha e noʻonoʻo ai ke loaʻa ka nui?

Ke kūkulu ʻana i ka nuʻa mākala, ʻo ka meaʻai mua o ka hoʻomaʻamaʻa me ka meaʻai ma hope o ka hoʻoikaika ʻana i ke kuleana nui. No laila, ʻaʻole ka mea nui wale ka mea nui o ka meaʻai, akā he regimen koʻikoʻi hoʻi o ka lawe ʻana i ka meaʻai. 2 mau hola ma mua o ka hoʻoikaika kino, pono e lawe i kahi pāʻina piha, ʻo ia hoʻi kahi ʻāpana o nā carbohydrates paʻakikī (ma kahi o 50-60 mau huna) a me nā protein kiʻekiʻe (ma ka liʻiliʻi 20-30 mau.Ma hope o ka hoʻomaʻamaʻa ʻana, pono koke ʻoe i kahi meaʻai māmā (i kēia hihia, kūpono kēlā me kēia waiū waiū, a mai ka ʻai haʻuki - he ʻāpana o kahi mea loaʻa), a me 1.5-2 mau hola ma hope o ka hoʻomaʻamaʻa ʻana, pono ʻoe e ʻai piha i ka ʻai piha i nā huʻihāpīpī paʻakikī a me nā protein. ʻoluʻolu hoʻi ia e ʻai i kahi liʻiliʻi o nā huʻihuʻi wikiwiki no ka meaʻono.

Ma ka nui, kūkulu ʻia ka pūʻulu puʻupuʻu ma nā kumu like, me ka nānā ʻole i ke kēkelē o ke ʻano o ka mea haʻuki a i ʻole nā ​​pae ʻē aʻe.

Nā loina waiwai loaʻa

• ʻO ka ʻai ʻana i nā meaʻai calorie kiʻekiʻe. I ke kumu o ka loaʻa ʻana o ka nui o nā mākala, pono i ka ʻai o ka mea haʻuki i kēlā me kēia lā he 60-70% mau meaʻai calorie kiʻekiʻe. ʻOiaʻiʻo, ʻaʻole hiki iā ʻoe ke noi no nā pono olakino o ka ʻai ʻana i nā mea kanu a me nā huaʻai, akā me ka papaʻai e pili ana i ka loaʻa ʻana o nā mākala, e hoʻopilikia ka nui o ka fiber me ka digestion kūpono a hoʻolohi i ka lawe ʻana o nā meaola. No laila, ʻo ka mahele o ka fiber i ka papaʻai o kahi mea haʻuki i ka hihia o ka loaʻa ʻana o ka nui o nā mākala ʻaʻole ʻoi aku ma mua o 20-30%.
• 6 ʻai i ka lā. 5 a i ʻole 6 mauʻai i ka lā ka helu kūpono loa o nā pāʻina no ka loaʻa ʻana o ka nui muscle. Me ia papaʻai, ʻaʻole i hoʻonui ʻia ka tract digestive, a mālama mau ʻia ka nui o nā meaola i ke koko i kahi pae e pono ai ka anabolism maikaʻi. Hōʻoia nā noiʻi i ka ʻoiaʻiʻo inā inā ʻo ka nui o nā meaʻai, i hoʻolālā ʻia no nā pāʻina he 5-6, ʻai ʻia i 2 a i ʻole 3 mauʻai, a laila e mālama ʻia ka nui o nā mea momona ma ke ʻano momona a ʻaʻole e pōmaikaʻi ke kino. Eia kekahi, ua hōʻoia ʻia ka hopena anabolic o ka lawe ʻana o ka meaʻai ʻaʻole i ʻoi aku ma mua o 3-4 mau hola.
• ʻO nā mahele o nā protein, nā haʻale a me nā momona. ʻO ka papaʻai o kēlā me kēia lā no ka mea ʻaleʻale, nona ka pahuhopu e loaʻa ka nui o nā mākala, pono e 50-60% mau ʻōpelu, 30-40% o ka protein a me 15-20% o nā momona momona. I kēia hihia, pono ʻoe e hoʻohana i nā huaʻaleʻa paʻalima paʻakikī. Paipai ʻia ka hapa nui o nā protein e loaʻa mai ka meaʻai a ʻaʻole mai ka meaʻai haʻuki. Hoʻonāukiuki nui ʻia e ʻoki i ka nui o ka momona (ma lalo o 10%) i mea e hōʻalo ai i nā maʻi metabolic i loko o ke kino.

Ma ka hāhai ʻana i kēia mau kumuwaiwai, ka hoʻohui ʻana iā lākou me nā hana ikaika, hiki iā ʻoe ke loaʻa ka nui o nā mākala maikaʻi.

ʻO ka meaʻai no CrossFit no ka pohō kaumaha

He nui ka poʻe e makemake ana i nā mea pāʻani keʻa, keu hoʻi nā kaikamahine, e moemoeā o ka lilo ʻana o ka paona. Na lākou iho, ikaika maoli ka hoʻoikaika ʻana i nā hana CrossFit a, inā e mālama ʻia nā ʻōlelo aʻoaʻo i ka meaʻai, kōkua lākou i ka nalo pololei a me ke kūlana kiʻekiʻe o ka kaupaona.

ʻO ka lula nui o ka lilo ʻana o ke kaupaona: e hoʻopau i nā calori liʻiliʻi ma mua o kāu hiki ke hoʻolilo. No laila, ʻo ka papaʻai kūpono no ka pohō kaumaha ka mea nui e pono ai no ka pohō kaumaha.

He aha e noʻonoʻo ai i ka lilo ʻana o ka paona?

Aia kekahi mau helu e noʻonoʻo ai ke lilo ka kaumaha.

• ʻAʻohe wahi kaupaona kūloko ma o ka meaʻai - pono e hoʻomanaʻo kēia. Lilo ke kino o ke kanaka i ka momona i ka momona ma ka mākaukau loa, ka pale ʻana i ka puhi kino ʻole o ka momona o ke kino. ʻO ka mea maʻamau, ʻo ka mea mua, ʻike ʻia ka hōʻemi ʻana o ka leo ma ka ʻaoʻao kiʻekiʻe o ke kino (pili no nā wahine), a kuhi hewa ʻia paha e kekahi mau wahine no ka puhi kūloko, akā ʻaʻole kēia ka hihia. ʻO ka ʻoiaʻiʻo, hoʻomaka ʻia nā hana kuni momona ma luna o ke kino i ka manawa hoʻokahi, eia wale nō ʻaʻole ʻike ʻia ka hopena.
• ʻO ka pohō kaumaha wikiwiki -ʻo kēia ka hōʻemi kaumaha hewa. ʻO ka hopena o ke kaupaona wikiwiki ʻana, ma ka ʻoi loa, e lilo ana ka wai i loko o ke kino, i ka mea ʻoi loa - ka pohō nui o ka nui o nā mākala a me nā maʻi hormonal. ʻO ka maʻamau, ma hope o ka lilo koke ʻana o ke kaumaha, hoʻi ka nui o ke kaupaona i loko o kahi manawa pōkole me ka hopena supercompensating a me ka edema.
• Hiki i kekahi ke lilo i ka kaumaha. Ua lawa ia e hoʻolako i ka nele o ka lawe ʻana o nā calorie mai ka meaʻai a hoʻonui i kā lākou ʻai ma o ka hoʻoikaika kino.

E like me ka hihia o ka loaʻa ʻana o ka nui o nā mākala, aia kekahi mau loina i ka nalo ʻana o ke kaupaona, inā e ukali ʻia, hiki iā ʻoe ke hoʻokō i nā hopena mau loa.

Nā loina hoʻemi kaumaha ma CrossFit

• Lawe ʻia ka meaʻai calorie haʻahaʻa. ʻO ka papaʻai o ka mea haʻuki e makemake ana e lilo i ka paona, pono iā 70-80% ka ʻai calorie haʻahaʻa. ʻO nā meaʻai kūpono a maikaʻi loa ka mea waiwai i ka fiber, kahi e alakaʻi ai i ka māʻona wikiwiki, haʻahaʻa i nā calori a kākoʻo i ka digestive tract. Hiki nō hoʻi i ka puluniu ke hoʻemi i ke omo o nā pākeke a me nā momona mai ka meaʻai, e hōʻoia ana i ke komo lohi i ke kahe o ke koko.
• 6 ʻai i ka lā. E like me ke ʻano o ka nui o nā mākala, ʻoiai e lilo ana ke kaupaona, pono ʻoe e ʻai pinepine (ma ka liʻiliʻi he 5-6 mau manawa i ka lā) a me nā ʻāpana liʻiliʻi. Me kēia ʻano ʻai, e hoʻohuli piha ʻia ka ikehu mai ka meaʻai i ka ikehu e mālama ai i ka hana nui, a e uku ʻia kona nele me ke kōkua o nā waihona momona loa. Hoʻohui ʻia, ʻae kēia papaʻai iā ʻoe e hoʻoliʻiliʻi i ka manaʻo o ka pōloli i ke ao a pale i nā maʻi o ka gastrointestinal tract.
• Hoʻopau i nā huehue momona a kaupalena i ka momona. ʻO nā huaʻaleʻale maʻalahi (wikiwiki), ke ʻai ʻia, e hoʻonui i ka kō kō, e hoʻonāukiuki i ka hiʻona o ka pōloli i loko o 15-20 mau minuke. Eia kekahi, kiʻekiʻe nā mea ʻaʻā kūpona i nā calories a komo wikiwiki ʻia, e hoʻomaka ana i ka hana ʻana o ka insulin a hoʻomaka i ke kaʻina hana o ka mālama momona. ʻOi aku nā momona i nā calories a ʻaʻole koi i ka nui o ka ikehu e komo i ke kino. ʻO kahi laʻana, inā ʻoe e ʻai i nā calories he 100 o nā huaʻā, a laila hoʻohana ʻia nā calorie he 23 i ka hana ʻana a me ka mālama ʻana i nā calorie he 77 mai nā wīwī. Akā inā ʻoe e ʻai i nā momona he 100 o ka momona, a laila he 3 wale nō mau calori e koi ʻia e mālama iā lākou, a he 97 mau calorie i koe i ke kino. Eia kekahi, inā ʻai ʻoe i ka momona hou aʻe ma mua o ke kino e pono ai i kēia manawa, hoʻoheheʻe ʻia ka lipase enzyme, kahi e hoʻomaka ai i ke kaʻina hana o ka waiho ʻana o ka momona i nā adipocytes (nā momona momona). Eia nō naʻe, ʻaʻole hiki ke kaupalena ʻia ka lawe ʻana o nā momona, ʻoiai no lākou ke kuleana o ke olakino o ka ʻili, ka lauoho a me nā kui, a me ka mālama ʻana i nā pae hormonal i ke kino.
• Nā papaʻai papaʻai ma mua a ma hope o ka hoʻoikaika kino. Paipai ʻia e ʻai i kahi ʻāpana o nā protein 2 mau hola ma mua o ke aʻo ʻana. I ka manawa koke ma mua o ka hoʻomaka ʻana i kahi hoʻolālā, ʻaʻole pono ʻoe e ʻai, no ka mea, pono i ke kino e hoʻolilo i ka ikehu mai kāna waihona momona ponoʻī, ʻaʻole ka meaʻai. Ma hope o ka hoʻomaʻamaʻa ʻana, koi ʻia ʻaʻole e ʻai iki no 2 mau hola, ʻoiai i kēia wā ke piʻi nui ka metabolic rate i loko o ke kino, a hoʻonui ʻia ka paʻa o nā waikawa momona i ke koko. Inā ʻai ʻoe ma hope pono o ka hoʻomaʻamaʻa ʻana, a laila e hoʻi hou nā mea momona āpau i nā adipocytes (nā momona momona), a inā ʻaʻole ʻoe e ʻai, e "wela" lākou.

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E nānā i ka wikiō: Kaulana Molokai (Ianuali 2025).