Hiki auʻai ma hope o ka workout? Ae, a ia mea nui i ka ike i ka mea e ai ai.

I kupulau a me ke kauwela ae a hiki i ka hale haʻuki a me ka aerobics papa i kūʻai maopopo pono. Eia naʻe, ma ka hoemi momona nuipa a me ka uku paneʻe Muscle nuipa Radio he nui kūlana kino. Me ka pono no kou kino e luku e hoʻa'ā i ka lewa i loko o nā keʻena. Hiki auʻai ma hope o ka workout? Kaupalena naʻe, i kekahi pono ninau aku, ka hiki a e ai "ma hope o hana."

Aia nā kaʻao ia ma hope o aʻo no ka kaumaha lilo ana o ia mea hiki ole no ka 6-8-10 hola. Mai manaoio ia ina oe e ole ai, o kou kino pololei hoʻomaka e dismantle i ka Muscle'aʻaʻa, e hanai i ka pōloli lolo. Kumuʻiʻo ana ana hoohuliia i ka monakō koko. Inā i ke kino e starving no ka lōʻihi manawa, pani i pau ka lāʻau anabolic keʻano o ka hanaʻana - a hiki i ka nāʻiʻo nō,ʻaʻole e hiki ke ola. Ka liʻiliʻi nāʻiʻo, i ka ke kua'āina o ka pūnao hele ana. Basal pūnao ma hooloihi ae i kalaka nui-pololiʻai ke kahaha nui o ka emi - mai i 600 kcal no ka lā. Oe e kiʻi pōloli a me ka discomfort - a me ke kaupaonaʻana, e hele loa lohi mālie. No laila, ke nīnau "E hiki anei ia au eʻai ma hope o ka workout" pane: "Aole anei e hiki, akā, e mea pono."

hoʻomaka mākou me ke kūkākūkā no ka mea he mea hiki ole. I ole hihia mai iʻai momona. Ke wahi mea ole ia ka mea kākau i Rose i ka nui panic a me ka manaoio i ka lono e pili ana i ka "p ÷ ino" bipi kūpaluʻia. Ka mea i ka mea, 'ūlōlohi mai ana i ke omo o ka kumuʻiʻo a me carbohydrates. A ma hope o ka workout mea nui loa ia carbohydrates a me'amino nāʻakika i ka manawa e ku i ke koko. Ma ke alanui, pehea he nui hiki keʻai ma hope o ka workout? Ke koke, me ka maikaʻi. O ka holo ana, mākou e mai hoolei i ka dumbbell a me ka pololei i ka lumi e hoʻomaʻemaʻe maiʻa. Ma ka hana pono, e huli mai, eʻai optimally ma 32-35 minuke ma hope o kou pau i këia. A i 'ole, ma ka liʻiliʻi loa, ma mua o ka hopena, ma hope o ka hora mua o ka hana ma luna o kona kino.

ʻai pololei ka loa nui. A eia nae ka nīnau "E hiki anei ia au eʻai ma hope o ka workout?" Mai hoopilikia oe, oe e makemake hou e maopopo i ka poe ola, palaoa - ia 'aʻole i manaʻo i kaʻai ua hikiwawe loa ke kemu. No laila, i ke koho ana o ka ai e e hoʻokokoke akula ke akahele.

Moa, wiwi pipi, e eiooaa? Me ka waiū a me ka hua - loa maikai ai, akā, ia mea,ʻaʻole na nā huahana i e loaʻa koke ma hope aʻo. He aha ka pilikia? Ka mea i ka mea, mea paakiki a me ka huikau hakakino ai. Her digestion nele i ka puu o ka hana a me ka manawa. He aha e hana ai? Eʻaiʻoukou i kekahi kumuʻiʻo laau ki, he kūikawā kumuʻiʻo Haalulu iho me ka whey kumuʻiʻo. Ka mea, ua nui loa IeAUPIIe, IAa IO hookeai a me ka loa digestible hoomaikai i ka waiʻona, a pau e pono ai'aminoʻakika haku mele 'ana.

Pehea ka nui o kumuʻiʻo E eʻai ma hope o ka workout? Mai 0,3 i 0.5 g. No kg kino ke kaumaha. Keia pili i ka poʻe nona ka kaumaha mea kokoke i ka maikaʻi. Inā ka mea, deviates ikaika, i ka i ka ho omaulia E e hana i ka mea maikaʻi no oe i ke kaumaha nui. No kekahi laʻana, e kaupaona 90 kg, a me ka mea e like - 60. No ia mea, e pono e hoopau ia 18 a hiki i 30 nā huna o ke gula kumuʻiʻo koke hana ma luna o ke kino ma hope. E noke i kēia mea,ʻaʻole he nui o ka hoʻopau 'ana i kākoʻo pāʻoihana,ʻo ia ke kaumaha o ke kumuʻiʻo, a e hookomoia ma ka pāʻoihana.

He aha aʻe mea nui e kūkā ma hope o 'oe i hana mai ai me ka ninau ina he mea hiki i kaʻai ma hope o ka workout? Ka lua o ke keʻena o ka meaʻai ma hope o ka workout. Ie carbohydrates. Makau hoi ia lakou i ke kumukuai o ka mea, ua hōʻike haʻawina i noho momona mai carbohydrates ma ke kāʻei kua o ka nele o ka momona ka loa paʻakikī. He hana i loko o ka iole kaula, no ka huli ana o carbohydrates i loko o kaikea,ʻo ia kanaka i kekahi manawa eʻai hou aku 200 nā huna o carbohydrates i ke kaʻina i ke ahulau. ʻO kekahi mea - carbohydrates ke keakea mai i ke kaʻina hana o ke kaupaonaʻana poino, no ka mea, i ko ka mea, i loko o ke kino, e hoohiolo no ia i ke kaikea a 'aʻole e hiki. Akā, ma hope o ke aʻo i nā nāʻiʻo ʻoe pono e kākoʻo. No ia mea, eʻai 0.2 g. O carbohydrates no kg maikaʻi kaumaha. A he mea pohihihi keia hihia i ka wa a na carbohydrates maikai, a me ka hewa e interchanged. Kēia 'o ia hoʻi ia oe ke ai ono, akā,ʻaʻole loa nui. No ka laʻana, ma ka maikaʻi i 60 kg o 12 g. O carbohydrates. Ua mea e pili ana 100 nā huna o ka momona-noa, akā, nani ono yogurt. A i 'ole' oe eʻai hapalua o ka maiʻa. A i 'ole he uuku kii onohi.

Ano, ke ninau nei, "E hiki anei au eʻai ma hope o ka workout?" Anei e kau oe i loko o ka hopena make. E ike i kaʻai mea pono, e oe i ike pehea ka nuiʻoe eʻai ai. Quantitatively kūlike loa ka ike e kōkua kiʻi oe i na mea i hana ai.