He aha eʻai ma hope o ka workout?

Aia i nāʻano o nā poʻe i hele aku e ike i ka hale haʻuki: kekahi manao, e pakele no ka mea keu i nā kilo, kekahi Haalulu iho nāʻiʻo, a me kekahi pono makemake e haha healthier ma hope o kaʻaiʻana i kekahi mau slices o Pizza.

No mea a kikokiko i oe e pili ana, i ka manawa ia i ke aʻo ka ma, oe e maopopo leʻa makemake e ai. He oluolu ia e hoowalewaleia'ku ai i kekahi Dessert, akā, ua mamao loa aku holomua aoao e Makuakane me kaʻono wale nō ia no carbohydrates. Eia mea, heʻumikumamākahi nā koho no huahana mea, e kōkuaʻoe hou ikehu me ke koe i loko o ke kino a me ka e ole pilikia i kou kaʻina hana o ka lawe ana mai ia ia iho i loko o maikai shape.

kumuʻiʻo Haalulu iho

Kumuʻiʻo mea nui no ka maʻamau kino kuleana pili i. Ole ia,ʻaʻoleʻoe e e hiki kokoke i kekahi mea e hana ai. Eia hou, ka mea, o ke kumu o ka Muscle haʻawina, kumuʻiʻo kou kino koi 'ia e hoʻihoʻi nā palapū liilii, e hana ana i aʻo. O ka holo ana, e hiki ke kiʻi i ka huina akau o ke kumuʻiʻo maiʻai e like me ka moa a me ka iʻa, akā, like kona mau kīʻaha Pono e hōʻuluʻulu i ka hailona hou ma mua o ka wai. Kumuʻiʻo Haalulu nui wikiwiki kaʻina kānāwai he pono ia ma luna o nā nāʻiʻo a kōkua i ka mi kino. Ma ka manawa, aia no he ākea koho o flavors a me nāʻano likeʻole o nā cocktails, pela no oe e ka huli 'ana i ka ho'āʻoʻana i au malu, a me oe ke komo i loko o kāuʻai i kēia mau mea kōkua ma huahana.

hua

Hua - keia mea kekahi huahana e mea he kupanaha kahi o ke kumuʻiʻo. Ka mea i haʻahaʻa ma calories, he nui na aoao e kukeʻana iā lākou, eia hoi, ia mea he pa mea eʻai hiki i kekahi manawa o ka lā. A mai ho'āʻo i ka pakele ana i ka yolk. Lakou nae i pihaʻi me momona, akā, ia mea i na nā wikamina a me ka māhuaola i mea no laila, e pono ai i kou kino ma hope o ka, pili workout. E huli i ka beauty e he ia oe i ka loa appetizing, aʻai hua mau - loa mahalo i kou nāʻiʻo nō ia.

quinoa

Inā kumuʻiʻo Haalulu iho a me he hua paha oe e i nui ai he pono, e ho'āʻo quinoa - keia mea kekahi kumu nui o ke kumuʻiʻo. He He maoli superkrupa ma i na pono waiwai no ke kino. Quinoa mea hiki ke kōkua me migraines a e hana me ka antiseptic. Eia hou kekahi, ia mea maikaʻi no ka hoʻomaikaʻi hou nā'aʻaʻa a me nāʻiʻo - i ka mea e pono ai, a ma hope o māluhiluhi hoʻokō. Pākuʻi grits i anu nō salads a hana ia me he ia hoi. Kēia mea he nui loa pono huahana ia oe e koke hāʻule i loko o ke aloha, a me oe a me kou kino!

Semena chia

A hiki aku oe i ka hou, e lilo ka hailona no electrolytes. Ua huli mai i ka mea e loa nui no ke kino. Electrolytes - he'āhihi paakai Ion, a i koi 'ia no ke kino, e hōʻoia' ia nā mea a pau e hana pono. Inā 'oe ka hou nui loa, a i ole e mai no electrolytes nalowale i hoʻokō', i kou kino i ke aloha. He no ka mea, o oukou, e lilo no laila, maikaʻi kēia Semena Chia. Ka mea, aia no iloko olaila nui 'ona e like me ka pōhaku a me ka makanekiuma. Inā e hui pu ia lakou me ka wai, ka mea hu nui ae la - ma hope o ia e hoopau ana chia anoano oe e haha mai satiety a me ka ikehu. Ua hiki ke hana ma ke kumu o ke ono chia pudding, hookui aku ia i ka hua smoothie ke kumuʻiʻo Haalulu iho paha. Aia i laila, he nui nā koho, e huli i kou iho!

uala

Ua 'oe a mau loa aku haha aku i ka workout e au wale hiki ole hoʻoneʻe i nā mea a pau? He loa o ka hoʻomaopopo like kŰia - ka wā glycogen (i ka waiwai i ke kaʻina monakō koko) welau mai i loko o kou kino i ka hana. Kou kino hoʻomaka e hoʻohana momona like ikehu. Ka hou glycogen i loko o kou kino, i ka hou oe e e hiki ke hana me ka manao ana luhi. Oe i ke hoomakauia mai e ke nānā ana, a i starchyʻai ma hope o 'oe i hana pela intensively i loko o ka lumi, akā, mai hopohopo. Uala - he kumu nui o ka glycogen. Aloha mai e hana ia i loko o ka lahui hoʻokō 'palapala - Palani fries - ia Aloha i kou koho. Pūlehu akula i ka ai hoolapalapaia uala mea he ala maikaʻi, e loaa i ka pono nui o ka glycogen no ka mea e hiki mai ana aʻo Ahaolelo. Ka manaʻo i kēia hiki hoeha i ka huahelu - aole e oi aku i ke stereotype, aʻaʻohe kumu i loko o ka lanakila.

Greek yogurt

No laila, e mua ia ma hope o nooaai? Kou kino pono kumuʻiʻo a me carbohydrates ike. Oe e pono ai kekahi huahana e o ke kumu o nā. Ma Greek yoghurt he emi kō a oi carbohydrates ma mua o mau, aole hoi i heluia, he mea oi kumuʻiʻo ma mua o ka waiū. Greek yogurt mea waiwai i loko o ka pōhaku, potasiuma a me ka wikamina B _12. Pākuʻi i ka ka mea, i ka hua a me ka hua, a ua lawe oe i ka meaʻai māmā hemolele ma hope o ka workout. Inā 'oe makemake e ai i kekahi mea hou aku satisfying, hui aku i ka yogurt he iki oatmeal, e loaa i ka loa a me kaʻono ola.

yam

Mai manaʻo ana e hoopii i ka pūlehu akula i ka uala, auwe, ia mea ole. Eia naʻe, 'oe e ike i ka uala ka hemolele, a me ka waiūpaʻa a me ka kōpaʻa. Ka pulehu uala i ka hailona o makanekiuma, oi ma mua o ka maiʻa, ma ka hou, e loaa he kilakila mahele lāʻau o ka collagen, i kokua mālama Muscle i ka pono shape a e kou ili hou uʻi. He nui loa no ka mea nana e Loko intensively. 'Aʻole accidentally pūlehu akula i ka uala waiho aku i alakaʻi o coaches: ho'āʻo i kaʻai i ka huina hoonui ma hope o ka workout, a me ka hopena ua e komo i ka'āina!

avocado

E Nihi Ka paha ua lohe ia i ka puu o ka monounsaturated mea momona avocado. Ua ola i ka momona, e kōkua haʻahaʻa naʻokoko. Eia hou, ola ke kaikea a kōkua Muscle ke ola, no laila, ua hiki ma hope o kekahi, pili workout, oe e e haha aku i ka mea hiki ole luhi ma ke kino. Avocado hiki e smoothies, sauces, ka mea pono mea ono me kaʻai i ka berena, ma luna o kona kumu, a hiki e olaʻano o little man.

bilberry

Oe paha ike i ka eha i loko o nāʻiʻo ma hope o kekahi, pili workout. Inā 'oe e komo i loko o oi aku ka hookeai a me ka lōʻihi, na nāʻiʻo hoʻomaka e ache mea a pau ma. OʻAʻole i maikaʻi aloha, o ka papa, e makemake e kiʻi pohaku uinihepa, o ka mea. Mea pōmaikaʻi, ke alanui, e hana ia maoli i koe! Blueberries, e hoola mai ia oukou! Ua huli mai i kēia mau hua pihaʻi me ka pono antioxidants, ma ka hou, Anati-hoʻoʻino waiwai o blueberries ke kōkua e hoihoi Muscle wikiwiki. A hiki i ka manawa hoomaka kēia mau hua, maiʻaʻole e hala i kou manawa kūpono, a ai iho ia i ka wā i hiki.

Pineapple

I Pineapple no hoi, ua Anati-hoʻoʻino waiwai, aole hoi i heluia ka hua mea waiwai ma ka wikamina C, a Radio he ki kūlana ma ka'aʻaʻa ka ulu a me ka hoomaemae. A, Pineapple he he hanana'ūhū bromelain, i kokua e emi i ka nani o nāʻiʻo a me ka hooponopono i ka ipu koko ma hope poino, a me ka hoi e leie oi mālama nui kuni i ka mea oi momona - ia mea he maikaʻi me ka hui pu ana o ka waiwai, a e pono ai ma hope o ka, pili workout.

Salemona

Inā kou kino He aching, hoʻowahāwahā i nā ana a pau ia, e ho'āʻo e kuke i ka Salemona ma ka Grill. Na Salemona i ka hailona o ka Omega-3, i mea e pono ai no kou ola, a me kā lākou mau kino hiki ole paka ma luna o lākou iho. Omega-3 kōkua e Makuakane me ka nani, aʻo nā pomaikai na mea he nui ana i ke kino. Iki hoʻohui i ka Salemona i kāuʻai hou aku pinepine a koke nana ole i kou kino He mau piha o ka ikaika a me kou manaʻo maikaʻi - i kiʻekiʻena. Kēia huahana mea ole wale pono keia mau mea, akā,ʻono, no laila ka mea, e hana ia mea maʻalahi!