A ʻo ka poʻe makemake e hoʻemi i ke kaumaha, ʻimi pū ʻia nā ala e loaʻa ai ke kaumaha e ka poʻe wiwi loa. He maʻi weliweli ka momona. ʻO ka mea ʻē aʻe, ʻo ka underweight ka hopena maikaʻi ʻole e like me ka momona.
Nā ala e loaʻa ai ke kaumaha olakino
Aia kekahi mea e pono ai ka poʻe e makemake e loaʻa ke kaumaha. Ma kahi o ka huli ʻana i nā meaʻai ʻōpala maikaʻi ʻole me nā calorie kiʻekiʻe, ʻo ia ka huli ʻana i nā ala e loaʻa ai ke kaumaha olakino. A i ʻole, ʻaʻole paha ʻoe i ke olakino no ka loaʻa ʻana o ke kaumaha. ʻO ka loina o ka loaʻa ʻana o ke kaumaha, ʻo ia ke kūʻē i ka lilo ʻana o ke kaumaha. Hana ʻia kahi hemahema calorie ma ka lawe ʻana i nā calorie liʻiliʻi i ka wā e hāʻawi ana. I ka loaʻa ʻana o ke kaumaha, pono e hana ʻia ke koena calorie ma o ka lawe ʻana i nā calorie hou aʻe.
He aha ke kumu nawaliwali loa?
ʻO ka underweight ka loaʻa ʻana o ka helu helu kino ma lalo o 18.5. He uku haʻahaʻa kēia. ʻO nā hopena maikaʻi ʻole o ka underweight:
Wahi a kekahi noiʻi, ʻo ka pilikia o ka make mua ʻana ma muli o ka underweight he 140% i nā kāne a ʻoi aku ma mua o 100% i nā wahine.
ʻO ka emi ʻana o ke kaumaha hiki ke hoʻopilikia i ka hana immune, hoʻonui i ka pilikia o nā maʻi, kumu osteoporosis a me nā haʻihaʻi, a alakaʻi i nā pilikia ulu.
I ka poe nawaliwalisarcopenia ʻoi aku ka nui o nā ola a me ka nui o ka pilikia o ka dementia
Nā pilikia thyroid: ʻO ka thyroid overactive (hyperthyroidism) ka wikiwiki i ka metabolism a hiki ke alakaʻi i ka pohō kaumaha ʻole a no laila nāwaliwali loa.
maʻi celiac: ʻO ke ʻano koʻikoʻi loa o ka gluten intolerancemaʻi celiac hiki ke hoʻemi i ke kaumaha.
Diabetes: ʻO ka maʻi diabetes ʻaʻole i hoʻomalu ʻia (ka nui o ka ʻano 1) hiki ke alakaʻi i ka pohō kaumaha.
Ka maʻi maʻi:Hoʻopau nā maʻi maʻi maʻi i ka nui o nā calorie a lilo i ke kaumaha o nā kānaka.
Nā maʻi maʻi: Hiki i kekahi mau ma'i ke ho'onāwaliwali loa. Loaʻa kēia i nā parasites,maʻi puʻu a me HIV/AIDS.
Inā emi ʻoe i ke kaumaha me ke kumu ʻole, loaʻa paha iā ʻoe kahi maʻi olakino koʻikoʻi. No kēia mea, pono e nīnau i ke kauka. He mea koʻikoʻi ia inā ua hoʻomaka ʻoe e lilo i ka nui o ke kaumaha me ka hoʻāʻo ʻole e lilo i ke kaumaha.
Nā ala e loaʻa ai ke kaumaha
Inā makemake ʻoe e loaʻa ke kaumaha, he mea nui ia e hana ʻoe ma ke ʻano olakino. ʻO ka ʻai ʻana i ka meaʻai ʻōpala a me ka meaʻai wikiwiki ka mea e piʻi ai ke kaumaha akā pōʻino pū kekahi i ke olakino. Inā loaʻa ʻoe i ke kaumaha, pono ʻoe e loaʻa i ke koena o ka nui o ka ʻiʻo a me ka momona olakino, ʻaʻole ka momona o ka ʻōpū maikaʻi ʻole. I kēia manawa, e nānā kākou i nā ala e loaʻa ai ke kaumaha ma ke ʻano olakino.
E lawe i ka nui o nā calorie ma mua o kou puhi ʻana
ʻO ka mea nui āu e hana ai no ka loaʻa ʻana o ke kaumaha, ʻo ia ka lawe ʻana i nā calorie ʻoi aku ma mua o ka pono o kou kino. ʻO ka maʻamau; Pono ka wahine i 2000 calories ma ka awelika a me ke kanaka 2500 calories i ka la. Inā makemake ʻoe e hoʻonui mālie a paʻa i ke kaumaha, e ʻai i 300-500 mau calorie hou aʻe ma mua o kou puhi ʻana i kēlā me kēia lā. Hiki iā ʻoe ke manaʻo i 700-1000 calories e loaʻa koke ke kaumaha.
ʻai i ka protein
ʻO ka protein ka meaʻai nui loa e pono ke ʻai ʻia no ka loaʻa ʻana o ke kaumaha olakino. No ka mea he protein ka ʻiʻo, ʻo ka hapa nui o nā calorie keu i komo i loko o ke kino me ka ʻole o kēia meaʻai e mālama ʻia e like me ka momona o ke kino. Hōʻike nā haʻawina e lilo ka hapa nui o ka protein i loko o ka ʻiʻo.
Akā, ua like ka protein me ka pahi kaua ʻelua.ʻai pūmuaHoʻopau ia i ka ʻai a hoʻoikaika iā ʻoe e loaʻa ka nui o nā calorie. Inā ʻoe e hoʻāʻo nei e loaʻa ke kaumaha, e ʻai ʻoe i ka 1.5-2.2 grams o ka protein no ka kilokani o ke kaumaha o ke kino i kēlā me kēia lā. ʻAʻole pono paha inā he kiʻekiʻe loa kāu ʻai calorie. ʻO nā meaʻai protein kiʻekiʻe nā meaʻai e like me ka ʻiʻo, ka iʻa, nā hua manu, nā meaʻai waiū, nā legumes, a me nā nati.
E hoʻonui i ka ʻai a me ka momona
ʻO ka poʻe e hoʻāʻo nei e hoʻemi i ka paona, ʻaʻaʻa i nā carbohydrates a i ʻole nā momona. No ka loaʻa ʻana, pono ke kūʻē. Inā ʻo ka loaʻa ʻana o ke kaumaha kāu mea nui, e ʻai nui i nā meaʻai kiʻekiʻe-carb a me nā momona.
E ʻai ma ka liʻiliʻi he 3 ʻai i ka lā. E ʻai i nā ʻai meaʻai ikaika e like me ka hiki ma waena o nā meaʻai.
E ʻai i nā meaʻai ikaika e like me nā mea ʻala a me nā meaʻai
E ho'āʻo e hoʻopau i nā meaʻai paʻa i ka ikehu e like me ka hiki. ʻO kēia nā meaʻai i loaʻa ka nui o nā calorie no ko lākou kaumaha. ʻO nā meaʻai ikaika loa no ka loaʻa ʻana o ke kaumaha:
Nati: Almonds, walnuts, hazelnuts, peanuts, etc.
Hua maloʻo: ʻO nā hua waina, nā lā, nā plums, nā fiku, nā apricots a me nā mea ʻē aʻe.
waiu momona:ʻO ka waiū holoʻokoʻa, ka yogurt momona piha, ka cheese, cream.
Nā ʻaila: ʻO ka ʻaila ʻoliva puʻupaʻa a me ka aila avocado.
Palaoa: ʻO nā kīʻaha holoʻokoʻa e like me ka oats a me ka laiki palaka.
A: ʻO ka moa, ka pipi, ke hipa etc. E koho i nā ʻoki momona.
Nā ʻuala: ʻuala, ʻuala
Koleka ʻeleʻele, avocado, pīkī pīkī, waiu niu, etc.
hāpai i nā mea kaumaha
Pono pono ka hāpai ʻana i nā paona e hōʻoia i ka hele ʻana o nā calorie kiʻekiʻe āu e lawe ai i nā ʻiʻo ma mua o nā ʻāpana momona. E hele i kahi haʻuki a hāpai i ke kaumaha 2-4 manawa i ka pule. E ho'āʻo e hoʻonui i ke kaumaha a me ka nui i ka manawa.
Aia kekahi mau mea ʻē aʻe e hiki iā ʻoe ke hana no ka loaʻa ʻana o ke kaumaha. Eia kekahi mau ʻōlelo aʻoaʻo pono e ʻike no ka loaʻa ʻana o ke kaumaha olakino:
Mai inu i ka wai ma mua o ka ʻai ʻana. Hoʻopiha kēia i kou ʻōpū a paʻakikī ka loaʻa ʻana o nā calorie.
ʻAi pinepine. Hiki iā ʻoe ke ʻai i ka ʻai ma mua o ka moe.
No ka waiū. ʻO ka waiū kahi kumu protein maikaʻi.
E hoʻohana i nā papa nui. No ka mea, ʻo nā pā liʻiliʻi ka mea e ʻai ai ʻoe i ka meaʻai liʻiliʻi.
E hoʻohui i ka ʻaila i ka kofe. He ala maʻalahi kēia e loaʻa ai nā calorie hou aʻe.
Loaʻa ka hiamoe maikaʻi. He mea nui ka hiamoe kūpono no ka ulu ʻana o ka ʻiʻo.
E ʻai mua i nā protein, a laila nā mea kanu. Mai nā meaʻai ma kāu pākaukau, e ʻai mua i nā meaʻai kiʻekiʻe i ka calorie a waiwai i ka protein. E mālama i nā mea kanu no ka hope.
Mai puhi. Pilikia ka poʻe puhi paka i ka loaʻa ʻana o ke kaumaha, a ʻo ka haʻalele ʻana i ka puhi paka ke alakaʻi i ka piʻi paona.
ʻO ka loaʻa ʻana o ke kaumaha he marathon. He lōʻihi paha ka manawa. Pono ʻoe e hoʻomanawanui a kūpaʻa inā makemake ʻoe e kūleʻa i ka wā lōʻihi.
He aha ka ʻai e loaʻa ai ke kaumaha?
ʻIʻo ʻulaʻula
Nui ka ʻiʻo ʻulaʻula i ka cholesterol. Hāʻawi ia i ka loaʻa kaumaha maʻalahi. Loaʻa i ka ʻiʻo ka nui o ka protein a me ka hao. Hiki iā ʻoe ke hoʻohui i kahi ʻaila ʻoliva liʻiliʻi a kau i ka ʻiʻo ʻulaʻula hou i loko o ka umu. Mai hoʻomoʻa i ka ʻiʻo ʻulaʻula me nā momona momona kiʻekiʻe. ʻAʻole kēia he ala olakino e loaʻa ai ke kaumaha.
Salmon a me ka iʻa ʻaila
e like me ka ʻiʻo ʻulaʻulasāmona a ʻo ka iʻa momona he kumu maikaʻi loa ia o ka protein a loaʻa nā momona maikaʻi. Hāʻawi ʻo Salmon, 170 grams, ma kahi o 350 calories a me 4 grams o omega 3 fatty acids. Loaʻa iā ia he 34 grams o ka protein kiʻekiʻe, e kōkua i ke kūkulu ʻana i ka ʻiʻo a loaʻa ke kaumaha.
Mīkini pīnī
Pihi Hoʻopiha ʻia me ka protein a me ka momona. He meaʻai kūpono ia no ka poʻe e hoʻāʻo nei e loaʻa ke kaumaha ma ke ʻano maoli. Hoʻokahi punetune o ka pīkī pīni ma kahi o 100 calories. Aia pū kekahi mau huaola e like me ka magnesium, folic acid, nā huaora B a me ka huaora E. No ka ʻaina kakahiaka maikaʻi i ka wā o ka loaʻa ʻana o ke kaumaha, hiki iā ʻoe ke hoʻopili i ka nui o ka pīni pata ma kahi ʻāpana mānoanoa o ka palaoa palaoa holoʻokoʻa.
Waiu momona
ʻO kahi hopena maʻalahi no ka loaʻa ʻana o ke kaumaha, ʻo ia ka hoʻohana ʻana i ka waiū holoʻokoʻa ma mua o ka waiū skim. Hāʻawi ka waiū holoʻokoʻa i 60 mau calorie hou aʻe i ke kīʻaha ma mua o ka waiū skim.
Hoʻopiha pū ʻia ka waiū me nā huaora a me nā meaʻai. He kumu waiwai ia o ka huaʻa D a me ka huaʻa A. Hiki iā ʻoe ke hoʻohana i ka wā e hoʻomākaukau ai i ka oatmeal a me ka cereal. Hiki iā ʻoe ke inu i hoʻokahi kīʻaha a ʻelua paha o ka waiū ma mua a ma hope o ka ʻai ʻana a i ʻole ka hoʻoikaika kino e kūkulu i ka ʻiʻo a loaʻa ke kaumaha. No ke ʻano o kou ʻai ʻana i ka waiū momona, he meaʻai pono ia no ka loaʻa ʻana o ke kaumaha olakino.
yogurt piha momona
momona pihayogurtHe meaʻai maikaʻi ia. ʻO ia kekahi o nā meaʻai hiki ke ʻai ʻia no ka loaʻa ʻana o ke kaumaha. Loaʻa iā ia kahi moʻolelo meaʻai maikaʻi loa, me ka hui pū ʻana o ka protein, carbohydrates, a me ka momona.
ai hua
ʻO nā huaʻai, ʻoi aku ka nui o nā huaʻala, kōkua i ka loaʻa ʻana o ke kaumaha. ʻO ka mango, ka maiʻa, ka papaya a me ka pineapple ka nui o ke kō maoli. Kōkua kēia iā lākou e loaʻa ke kaumaha. Hoʻopiha kēia mau huaʻai kō maoli i ka ʻōpū a hāʻawi iā ʻoe i ka ikehu koke. nā hua ʻāina ʻāina,hua salakekeHiki iā ʻoe ke hoʻohana iā ia i kāu ʻai, hoʻohui, a hoʻomākaukau i kahi smoothie maikaʻi a maikaʻi.
avocado
avocadoʻAʻole like me nā huaʻai ʻē aʻe, loaʻa nā momona olakino. ʻO ka hapalua o ka avocado he 140 calories. He kumu ia o nā huaora a me nā minela e like me ka nui o ka huaora E, ka waikawa folic a me ka potassium. No laila mai poina e hoʻohui i ka avocado i nā salakeke hua.
hua maloʻo
Hua maloʻo He mau meaʻai calorie kiʻekiʻe lākou e hāʻawi ana i nā antioxidants a me nā micronutrients. Hiki iā ʻoe ke hoʻohana i nā hua maloʻo e like me ka ʻai.
palaoa ʻai piha
ʻO ka palaoa palaoa holoʻokoʻa ke kōkua i ke kaumaha maʻalahi. Hoʻonui ia i ka calorie a hāʻawi i nā meaʻai kūpono. Loaʻa pū kekahi i ka fiber a me nā minerala ʻaʻole i loaʻa i ka berena keʻokeʻo.
ka waiūpaʻa
ka waiūpaʻakiʻekiʻe i nā calorie. Inā luhi ʻoe i ka inu ʻana i ka waiū i kēlā me kēia lā, e palai i ka berena me ka pata me ka wela haʻahaʻa a ʻeleʻele maikaʻi. E ʻai ʻoe i ka ʻaina kakahiaka maikaʻi a loaʻa nā meaʻai a pau āu e pono ai no ka lā. E hoʻomanaʻo wale i ka pata i loaʻa i nā momona momona, no laila ʻaʻole pono ʻoe e hoʻonui. ʻO ka ʻai ʻana i nā hua manu i hoʻomoʻa ʻia i ka pata he koho maikaʻi loa ia e hoʻokō i nā pono protein.
Nati
e pili ana i ke kaumahanatihe mau koho meaʻai maikaʻi. Loaʻa i ka momona, nā huaora a me nā minela. Loaʻa i nā nati ka nui o ka fiber. Nui nā ʻano nati, a ʻokoʻa lākou a pau i ko lākou pono a me nā meaʻai. No laila, e hoʻāʻo e ʻai i nā hua i hui ʻia ma waena o ka ʻai.
hua
huaʻO ia kekahi o nā kumu protein hiki ke ʻai ʻia no ka loaʻa ʻana o ke kaumaha. Hāʻawi ia i ka hui kūpono o nā protein kiʻekiʻe a me nā momona olakino.
He pani ka paʻakai no ka waiū a ʻo ia kekahi o nā meaʻai e ʻai ai no ka loaʻa ʻana o ke kaumaha. Ma keʻano laulā, nui ka momona i ka nui o nā cheeses. Kōkua pū kēia i ka loaʻa ʻana o ke kaumaha.
ʻuala
ʻAʻole maopopo iaʻu inā aia kekahi mea makemake ʻole i ka ʻuala, akā manaʻo wau ʻaʻohe meaʻai ʻē aʻe e hiki ke hoʻohana ʻia i nā ʻano ʻai he nui. Hiki iā ʻoe ke ʻai i kēia mea kanu momona momona nui e loaʻa koke ke kaumaha.ʻuala He kiʻekiʻe i loko o ka protein, hoʻopiha ʻia me ka fiber, a loaʻa pū kekahi nui o ka huaora C.
Aia kekahi mau meaʻai maloʻo ʻē aʻe āu e ʻai ai no ka loaʻa ʻana o ke kaumaha, e like me ka ʻuala;
ʻO Quinoa
ʻOaka
Aigupita
ʻO Buckwheat
ʻO Kabak
lāʻau ikiʻai wale
ʻO nā meaʻai me ka mākikoMa waho aʻe o ka hāʻawi ʻana i nā haʻahaʻa a me nā calorie ʻē aʻe, hoʻonui ia i nā hale kūʻai glycogen muscle.
raiki
raikiHe kumu ia o nā kalapona e kōkua iā ʻoe e loaʻa ke kaumaha. Hoʻokahi kīʻaha (165 grams) o ka laiki moʻa e hāʻawi i 190 calories, 43 grams o nā kalapona. ʻOi aku ka nui o ka calorie. No laila, loaʻa iā ʻoe ka nui o nā carbohydrates a me nā calorie mai ka lawelawe hoʻokahi.
palaoa piha
palaoa piha He kumu maikaʻi loa ia o nā carbohydrates, calories a me nā meaʻai. ʻOiai pono ʻoe e pale i nā kīʻaha koko kiʻekiʻe, e koho i nā mea olakino, e like me ka oatmeal i kuke ʻia me ka waiū holoʻokoʻa. ʻO kahi pola o ka oatmeal i hoʻomoʻa ʻia e hāʻawi i kahi 130 calories, a loaʻa iā ʻoe nā calorie mai ka waiū a pau.
granola
granolaʻO ia ka hui pū ʻana o ka calorie o nā cereals, nā hua maloʻo, a me nā nati. He waiwai ia i ka protein, fiber a me nā micronutrients. ʻO ka hapalua wale nō kīʻaha granola e hāʻawi i 200-300 calories.
Koleka ʻeleʻele
Kalitelikokoleka ʻeleʻeleHe nui nā antioxidants a he olakino. Pono pono e lawe i ke kokoleka ʻeleʻele me ka nui o ka koko o 70% a ʻoi aku paha. He kiʻekiʻe loa kona ʻano calorie. Aia ma kahi o 100 calories i kēlā me kēia pā 600 grams. Aia pū kekahi i nā micronutrients, me ka fiber, magnesium a me nā antioxidants.
ʻO ka smoothie homemade
ʻO ka smoothies homemade kahi ala ʻai nui a wikiwiki hoʻi e loaʻa ke kaumaha. Piha pinepine nā mea kālepa i ke kō a nele i nā meaʻai, no laila ʻoi aku ka maikaʻi o ka hana ʻana iā ʻoe iho ma ka home.
Pākuʻi Paona
ʻO ka poʻe makemake ʻole e loaʻa ke kaumaha, pono lākou e nānā i ke kūkulu ʻana i kekahi ʻiʻo. ʻOi aku ka maikaʻi o ka loaʻa ʻana o ka hapa nui o ke kaumaha i loaʻa iā ʻoe ma ke ʻano he ʻiʻo ma mua o ka momona. Eia nā mea hoʻohui meaʻai e kōkua i ke kūkulu ʻana i ka ʻiʻo aʻo ka loaʻa ʻana o ke kaumaha ...
kumuʻiʻo
kumuʻiʻo ʻO ia ka mea nui o nā ʻiʻo. ʻO ka lawe ʻana i nā mea hoʻohui protein me ka hoʻoikaika kino e kōkua i ka loaʻa ʻana o ka ʻiʻo. Pono e lawe ʻia nā mea hoʻohui protein e kūkulu i ka ʻiʻo. No ka mea, hāʻawi ka protein mai ka meaʻai i ka māʻona a kōkua i ka puhi ʻana i ka momona. No laila, inā lawe ʻoe i ka protein mai ka meaʻai, e lilo ana ʻoe i ke kaumaha. Inā lawe ʻoe i nā mea hoʻohui, e kūkulu ʻoe i ka ʻiʻo.
Creatine
CreatineHe mea hoʻohui 'âlapa. Hiki maoli kēia mole i loko o nā sela a me kekahi mau meaʻai. Ke lawe ʻia ma ke ʻano he meaʻai meaʻai, piʻi aʻe ka ʻike creatine i loko o nā ʻiʻo ma luna o nā pae maʻamau. He mau hana koʻikoʻi ko Creatine i loko o ke kino, e like me ka wikiwiki o ka ikehu.
Ua hōʻike ʻia nā haʻawina e hiki i ka supplementation creatine ke hoʻomaikaʻi i ka hana hoʻoikaika kino a me ka loaʻa ʻana o ka ʻiʻo i ka manawa. No kēia kumu, hiki ke helu ʻia i waena o nā meaʻai meaʻai e loaʻa ai ke kaumaha. Loaʻa nā ʻano like ʻole o ka creatine. ʻO Creatine monohydrate ka palekana a maikaʻi loa.
mea kaumaha
Inā ʻoi aku ka nui o nā calorie ma mua o ka pono o ke kino, loaʻa ke kaumaha. ʻO nā mea hoʻonui paona nā mea hoʻohui calorie kiʻekiʻe i kūʻai ʻia no ka poʻe pilikia i ka loaʻa ʻana o ke kaumaha. Loaʻa i ka poʻe paona ka nui o ka carbohydrate a me ka protein.
CLA
ʻO ka linoleic conjugatedʻakika (CLA)he pūʻulu kiko o nā ʻakika momona. He kūpono ka hoʻohui ʻana o CLA i ke kūkulu ʻana i ka ʻiʻo. Ua hōʻike ʻia kekahi mau haʻawina ʻoiai ʻo CLA ke kumu o ka lilo ʻana o ka momona, hana ia i kahi liʻiliʻi o ka loaʻa ʻana o ka ʻiʻo.
Nā mea hoʻohui e hoʻomaikaʻi i ka hana hoʻoikaika kino
Nui nā mea hoʻohui e hiki ke kōkua iā ʻoe i ka hoʻoikaika ʻana a no laila e kūkulu i ka ʻiʻo. Kōkua pū lākou i ke kūkulu ʻana i ka ʻiʻo i ka manawa.
caffeine
caffeine Hoʻohana nui ʻia a puni ka honua. Lawe ʻia ia ma mua o ka hoʻoikaika kino e hoʻomaikaʻi i ka hana hoʻoikaika kino. Ua hōʻike nā haʻawina i ka caffeine e hoʻonui i ka hana hoʻoikaika kino. I ka wā lōʻihi, ʻoi aku ka hoʻoikaika ʻana ma muli o ka hoʻohana ʻana i ka caffeine e kūkulu i ka ʻiʻo. Eia nō naʻe, he hopena kēia ke ʻai ʻia ka nui o nā calorie a me ka protein.
Citruline
Citrulinehe ʻakika amino i hana ʻia i loko o ke kino a loaʻa i nā meaʻai. ʻO kekahi o kāna mau hana ʻo ia ka hoʻonui i ke kahe o ke koko i nā ʻiʻo o ke kino. Ua ʻike ʻia kahi haʻawina e hiki ke hoʻonui ʻia ka nui o ka hoʻomaʻamaʻa i hana ʻia i hoʻokahi kau i ka wā e lawe ana i kēia hoʻonui. Kōkua ia i ke kūkulu ʻana i ka ʻiʻo i ka manawa. No kēia kumu, lawe ʻo ia i kona wahi i waena o nā meaʻai meaʻai e loaʻa ai ke kaumaha.
beta alanine
beta alanineʻo ia kekahi amino acid i hana maoli ʻia i loko o ke kino. ʻO kāna mau hana he kōkua i nā ʻiʻo e hakakā i ka luhi i ka wā hoʻoikaika kino. Lawe ʻia ma ke ʻano he mea hoʻohui, kōkua ka beta alanine i ka hoʻomaikaʻi ʻana i ka hana i ka wā hoʻoikaika ikaika. Aia nā hōʻike e hōʻike ana e kōkua ka beta alanine i ke kūkulu ʻana i ka ʻiʻo i ka wā e hoʻoikaika ai.
HMB
ʻO ka beta-hydroxy beta-methylbutyrate (HMB) kahi mole i hana ʻia i ka wā i haki ʻia ai ka amino acid leucine i ke kino. Kōkua kēia mole i ka hoʻihoʻi ʻana ma hope o ka hoʻoikaika ikaika a hoʻemi i ka haki ʻana o nā protein muscle. Hoʻonui ka HMB i ka loaʻa ʻana o ka ʻiʻo a me ka loaʻa ʻana o ka ʻiʻo, ʻoi aku hoʻi i ka poʻe me ka ʻike ʻole o ka hoʻoikaika kino.
ʻO ka poʻe makemake e loaʻa i kahi kino wīwī e hoʻohana pinepine i kekahi mau ala e hoʻohui i ka leo i ko lākou mau ʻiʻo a loaʻa ke kaumaha. ʻO ka ʻoi loa o kēia mau ʻano hana hoʻoikaika kino. ʻO ka hui kūpono o ka hoʻoikaika kino a me ka meaʻai ka duo maikaʻi loa no ka loaʻa ʻana o ka lean mass a me ka ʻiʻo.
Aia ma lalo iho kekahi mau hana e hoʻoikaika ai i ke kaumaha. Ke hoʻohana mau ʻia kēia mau hoʻoikaika paona, e kōkua ia i ka hana ʻana i nā loli e hiki mai ana i kou kino i ka manawa.
1) Push-ups
Pehea la ia?
E moe i lalo ke alo i ka honua.
E kau i kou mau lima ma ka papahele - pololei nā lima a kū i lalo, a ʻo nā kuʻekuʻe e kūlou a ākea ka poʻohiwi.
E kau i kou manamana wāwae ma ka honua.
E hoʻopololei i kou mau wāwae, nā wāwae a me ke kua.
E hoʻokuke mālie i kou kino holoʻokoʻa mai ka honua me kou mau lima. E kikoo piha i kou mau lima. Pono kou kino holoʻokoʻa mai ka honua, kākoʻo ʻia e kou mau lima a me kou manamana wāwae.
E hoʻohaʻahaʻa haʻahaʻa i kou kino ma ke kulou ʻana i kou mau kuʻe lima. Koe wale no kou mau lima a me kou manamana wāwae, ʻaʻohe wahi o kou kino e pā i ka lepo.
Hiki iā ʻoe ke hana i 15 repetitions a ʻoi aku paha.
2) Hoʻomoe Barbel Lift
Pehea la ia?
E hoʻomaha i kou kino holoʻokoʻa ma ka moe ʻana ma kou kua.
E hohola i kou mau manamana lima a paʻa i ka pā.
E hoʻokiʻekiʻe haʻahaʻa i ka pā kaumaha ma ke kikoo piha ʻana i kou mau lima.
Huki i hope i ka pahu a i ʻole kokoke i kou umauma mai kahi āu i hoʻomaka ai. E kulou i kou mau lima ma ke kihi 90°.
Hana 4 a 5 reps, ke koho.
3) Nā mea hana huki huki
Pehea la ia?
E hopu i ka pahu huki me kou mau lima e kū ana i waho. Pono kou mau lima i ka laina me kou mau poʻohiwi.
Huki iā ʻoe iho i ke kiʻekiʻe o ka pā, e hōʻoia i kou mau wāwae i ka honua.
Huki i kou kino a hiki i kou ʻauwae ma luna o ka pā.
E hoʻohaʻahaʻa mālie i kou kino a hiki i kou mau wāwae i ka papahele a pololei loa kou mau lima.
E hana hou e like me kou ʻoluʻolu e hana.
4) Luʻu Pahu
Pehea la ia?
E kau i kahi noho paʻa ma hope o kou kua, e kū pololei i kou kino. Pono e ākea a paʻa ka pae.
E paʻa i ka lihi o ka noho me kou mau lima. Pono kou mau lima e kū i lalo me kou manamana lima e kū pono ana i ka honua.
E hoʻolōʻihi i kou mau wāwae i mua, e kulou ma ka pūhaka.
Inhale a hoʻohaʻahaʻa haʻahaʻa i kou pūhaka ma ke kulou ʻana i kou mau kuʻe lima a hoʻokuʻu iā ʻoe iho i lalo a kū pololei kou mau lima i ka papahele.
I kou exhale, e hoʻopololei i kou mau lima a hoʻihoʻi i kou kino i ke kūlana hoʻomaka.
E hana hou i 4-5 ma muli o kou hiki.
5) Ke kuʻekuʻe wāwae
Pehea la ia?
E kū pololei me kou mau wāwae i ka laina me kou pūhaka.
E hāpai i kou mau lima i mua a kū pololei i ka papahele. Hiki iā ʻoe ke hoʻokaʻawale i kou mau manamana lima a hui i kou mau lima i mua o kou umauma.
E hoʻopaʻa paʻa i kou kino holoʻokoʻa a kikoo i kou ʻōpū.
E hanu hohonu a hoʻohaʻahaʻa i kou pūhaka me he mea lā e noho ana ʻoe ma kahi noho. Pono kou mau ʻūhā e like me ka papahele. (Hiki iā ʻoe ke hana i kēia hoʻoikaika kino ʻoiai e paʻa ana i ka pā paona no nā hopena maikaʻi aʻe.)
I ka hana ʻana i kēia hoʻoikaika kino, e hōʻoia ʻaʻole e hele nā kuli i kulou i kou manamana wāwae nui a pololei a paʻa kou kino.
E hoʻi i kou kūlana mua a hana hou i 5 mau manawa.
6) Neʻe i mua
Pehea la ia?
E kū pololei me kou mau wāwae i ka laina me kou pūhaka. ʻO kēia ke kūlana hoʻomaka.
E hanu hohonu a hele i mua me kou wāwae hema a kukuli a kū pololei kou kuli ʻākau i ka papahele.
E hoʻokuʻu i kou kuʻekuʻe i hope e hoʻihoʻi i kou kino i ke kūlana hoʻomaka.
E hana hou i kēia 20 manawa ma kēlā me kēia ʻaoʻao. No nā hopena maikaʻi loa, e hana i kēia hoʻoikaika kino me ka paʻa ʻana i ke kaumaha.
7) Hāpai Kepaona
Pehea la ia?
E kū pololei me kou mau wāwae i ka laulā poʻohiwi.
E hoʻopaʻa paʻa i ka pā kaumaha. E nānā i mua a pololei i mua.
E mālama pololei i kou kua, e hoʻokiʻekiʻe i ka pahu kaumaha a hiki i kou ʻūhā a laila kou pūhaka.
E kulou mālie i kou pūhaka a hoʻohaʻahaʻa iho i ka pahu kaumaha i lalo.
E hana hou e like me kou ʻoluʻolu.
8) hāpai kaumaha ma luna
Pehea la ia?
E kuʻekuʻe me kou mau lima me ka laulā poʻohiwi a hoʻopaʻa i ka pā kaumaha.
E hoʻokiʻekiʻe mālie i ka pahu i kou umauma a i ʻole nā poʻohiwi.
E hanu hohonu a hoʻokiʻekiʻe i kou mau lima ma luna o kou poʻo a hiki i ka holo ʻana. E paʻa i kou mau kuʻekuʻe.
E hoʻohaʻahaʻa mālie i ka pahu i ka pae poʻohiwi.
Hana 3 hana hou. Hiki iā ʻoe ke hana i kēia hana me nā dumbbells.
