'O ka mea e'ai ai ma hope o ka ho'olālā - nā mea'ai no kahi kino maika'i

Inā 'oe e hoihoi i ka, mea eʻai ma hope o hookoikoi e lilo kaumaha - o kekahi moʻolelo. I kēia hihia, maika'i e'ole e'ai i kekahi mea ma hope o nā hola'elua, no ka nui o kāu makemake. 'O ka mea'oia'i'o, aia i kēia manawa e ho'onui nui ana ko mākou kino i ka ikehu, i ka manawa e li'ili'i ai ka'ai, e lawe wale mai i ko mākou momona momona. 'O nā mea e makemake ana e nele i ka kaumaha e pono ke a'o i ka ahiahi a ma hope o ka ha'uki e ho'omaha e moe koke. Inā pololi Aʻole e hiamoe, inu i ke kiaha o ka yogurt a haʻahaʻa-momona yogurt, akā nō hoomanawanui mai ai. A laila, e hele pinepine ka papa hana no ka lilo'ana o ke kaumaha.

A me ia mea ma hope o ka workout i loko o ke ahiahi, ina ka pahuhopu mea,ʻaʻole e lilo aku ke kaupaonaʻana, a kūkulu Muscle? I kēia wā,'a'ole hiki iā'oe ke'ai wale aku, akā, pono'oe. Ma kahi o kāu ho'ona'auao'ana: ma ka lumi hau'oli, ma ka ea a ma ka home paha - i nā 20-30 mau minuke ma hope o ka ho'olālā'ana, makemake nui kou kino i ka mea'ai. Pono e ho'omana'o'ia ka mea a lākou e'ai ai ma hope o ka ho'ona'auao'ana a me ka mea e'ai ai i mua o lākou. A inā makemake'oe e'ike i ka hopena o nā ha'awina, e no'ono'o e no'ono'o i kēia mau'oko'a.

Ke ulu nei nā'ōpū kanaka ma ke kumu o nā proteins, a laila, he aha ka mea ma hope o ka ho'ona'auao'ana? 'Ai pololei -'ai mea'ai. Akā, ma kahi e loa'a ai, inā he hola ka lō'ihi e hiki ai i ka home mai ka hale hau'oli, a pono'oe e'ai i ka hapalua hola hou? ʻImi i kōkua mai kumuʻiʻo Haalulu iho, i hiki ke kuai lilo mai i loko o aneane kekahi hale haʻuki a kukeʻana ma ka hale wale nō. Ka mea, i ka nānā 'ana ma luna o ka kūikawā kumuʻiʻo ka pauka, a ua nāu kekahi me ka wai a me ka wai. Eia nō na'e, pono nā māmā e hānai i nā momona. Ma ke'ano o ka ha'uki hiki iā'oe ke'ai i nā pahu kūikawā e like me nā'ano'ano. 'A'ole ia he mea'ono wale nō, he pono no ka ulu'ana o ka'i'o, akā, he mea maika'i ho'i ia no ke kino holo'oko'a.

Pono, inā loa'a iā'oe ka manawa e'ai ai i nā'ano ma'amau. He aha eʻai ma hope o ka workout ma ka hale, i pono no kumuʻiʻo a me ka hoʻokēʻai carbs. Kupono hua (kumuʻiʻo), haleʻuwī waiū huahana, wiwi ai (pipi, moa, Tureke), buckwheat, oat, bale, millet porridge, raiki. 'O ka hua he pīmai maika'i. E mālama i ka'ono, ka palaoa a me ka caffeine. He mea ma'alahi ka Coffee i ka inu ma mua o ka ho'ona'auao'ana, akā ma hope o ka mea'a'ohe maika'i iki. Ma ke ala, e pili ana i nā mea inu. Ma hope o ka ikaika ikaika, e like me ia i loko, e aho e inu i ka wai ma'ema'e e pale ai i ka wai. 'A'ole hiki ke ho'opau'ia kekahi mea'awa'ale, kahilekaleka a me nā mea'ona carbonate.

He aha kāu mea e'ai ai ma hope o ke a'o'ana? 'O ka mea maika'i loa kahi saladi hou. No laila, pono'oe i ka hapalua kilogram o ka hīnī,'elua punetēpu o ke kō,'ekolu mai'a, a ho'okahi haneri mililita ka waiū. Inā'oi aku ka nui o ia lawelawe iā'oe, e ho'ēmi i ka helu o nā mea'ai me ka hapa. Pono e'āwili'ia nā mea'ai a pau i ka hapalua hola ma hope o nā papa.

Inā ho'oholo pono'oe e ho'onani i kou kino, e mālama iki i kāu mea e'ai ai ma hope o kāu mau hana. He mea nui ka'ai pono a me ke ala kaulike. E mālama i nā mea'ala a me nā mea'ono, mai'olu'olu'oe, akā,'a'ole'oe e pōloli. E'ai pinepine, akā i nā wahi li'ili'i.

E maika'i a olakino!