He haʻuki olakino ka holo. E like me kāu e ʻai ai ma mua o ka holo ʻana, meaʻai ma hope o ka holo ʻana he mea nui like.
Ma muli o nā pahuhopu e like me ke kaumaha o ke kaumaha a me ke kūkulu ʻana i ka ʻiʻo, hāʻawi nā meaʻai like ʻole i nā pono like ʻole ma kēia ʻano.
He aha ka ai ma hope o ka holo
-E lilo i ke kaumaha
He mea koʻikoʻi ka hoʻoikaika kino no ka pohō kaumaha a he mea koʻikoʻi loa ia no ka pohō kaumaha ma ka holo lōʻihi.
He hoʻoikaika kino ka holo ʻana i hiki i kekahi ke hana ma nā wahi a pau, me ka hoʻohana ʻole ʻana i kekahi mea hana. Inā e holo ana ʻoe e lilo i ke kaumaha, hiki iā ʻoe ke ʻai i kēia ma hope o kāu holo.
salakeke beet
Beet He meaʻai meaʻai, haʻahaʻa-calorie, a me ka pōloli-hoʻomalu fiber-waiwai meaʻai. He kiʻekiʻe ia i nā nitrates meaʻai, nā pūhui e kōkua i ke kino e hoʻohua i ka nitric oxide, kekahi o nā molekole koʻikoʻi no ke olakino o ke koko.
Ua hōʻike ʻia nā haʻawina e hiki ke hoʻomaikaʻi i ka hana o ka holo ʻana a me ka hoʻopaneʻe ʻana i ka luhi holo.
Hiki iā ʻoe ke ʻai i ka salakeke beetroot ma hope o ka holo, no ka hoʻonui ʻana i ka proteinchickpea vesāmona Hiki iā ʻoe ke hoʻohui i nā meaʻai e like me
watermelon
hua kauwela punahelewatermelonHe haʻahaʻa ka palaoa i loko o nā calorie a he kumu maikaʻi ia o ʻelua pūhui mea kanu ikaika -citrulline velycopene.
E like me nā nitrates meaʻai, kōkua ka citrulline i ke kino e hoʻohua i ka nitric oxide a hōʻemi i ka ʻeha o ka ʻiʻo ma o ka hoʻopaneʻe ʻana i ka luhi hoʻoikaika kino. ʻO Watermelon, nona ka 91% wai ma ke kaumaha, kōkua i ka uku no ka wai i nalowale ma hope o ka holo.
Hummus a me nā mea kanu maka
humusʻO ke kumu ia he appetizer i hana ʻia mai nā mea liʻiliʻi e like me ka ʻaila ʻoliva chickpea, kālika, wai lemon, a me ka paʻakai. ʻO Chickpeas kahi kumu maikaʻi o ka protein.
Hiki iā ʻoe ke hoʻohui i nā mea kanu haʻahaʻa haʻahaʻa, nā meaʻai momona e like me kā kāloti, pepa bele, celery, radishes a me ka puaʻala i ka hummus.
ʻOmelet meaʻai
Hoʻopiha ʻia me nā huaora, nā minela, nā momona maikaʻi a me ka protein kiʻekiʻe, ʻo nā hua manu he meaʻai momona.
Hōʻike nā haʻawina e hiki ke hoʻonui i ka ʻaina kakahiaka i loko o ka hua manu ke hoʻohui ʻia me ka ʻai haʻahaʻa calorie.
No ka poʻe e holo i ke kakahiaka, ʻo ka omelet kahi koho i hiki ke ʻai ʻia no ka ʻaina kakahiaka. E hui pū me ka spinach hou, nā ʻōmato, ka tiiki i ʻoki ʻia, nā aniani a me nā halo no ka ʻaina kakahiaka maikaʻi.
apple andmaiaʻono ʻia me ka pīkī pīkī. ʻO nā ʻakika maoli mai nā huaʻai a me nā momona mai ka pīkī pīkī e hana ma ke ʻano he mea hoʻoheheʻe, e kāohi ana i ka pōloli a puni ka lā.
No ka mea he kiʻekiʻe ka ʻai ʻana o ka pīni i nā calorie, e makaʻala ʻaʻole e ʻai nui.
-E kūkulu i ka ʻiʻo
ʻO ka holo - hui pū ʻia me ka hāpai kaumaha - kōkua i ka puhi ʻana i nā calorie hou aʻe, pale i ke olakino naʻau, a kūkulu i ka ʻiʻo. Inā ʻo kāu pahuhopu ke kūkulu i ka ʻiʻo, hiki ke koho ʻia nā meaʻai ma hope o ka holo ʻana.
waiu kokoleka
waiu kokolekaHe mea inu pono. Hoʻopiha ʻia ia me ka protein kiʻekiʻe a me ka hoʻoheheʻe wikiwiki ʻana no ka hoʻihoʻi ʻana i ka ʻiʻo a me ka hoʻoulu ʻana i ka ikehu.
Ua ʻike ʻia kahi haʻawina he 5 mau pule ma nā ʻōpio he 12,3% ka piʻi ʻana o ka ikaika i ka waiu kokoleka i ka wā hoʻoikaika kino ke hoʻohālikelike ʻia me ka inu waipika.
ʻo ka haʻalulu protein whey
ʻO ka haʻalulu protein ka koho i makemake ʻia no nā poʻe he nui e makemake e kūkulu i ka ʻiʻo.ka huaʻala, ʻO ia kekahi o nā koho maikaʻi loa no ke kūkulu ʻana i ka ʻiʻo ma hope o kekahi hana.
Hoʻopili koke ke kino a hoʻopaʻa i kēia protein i ka waiū.
Ke hoʻohālikelike ʻia me nā ʻano ʻano pauka protein ʻē aʻe e like me ka casein a i ʻole soy, ʻo ka whey protein ka nui o nā ʻeiwa amino nui e pono ai ke kino e hoʻomaka i ke kaʻina hana kūkulu ʻiʻo.
ʻO ka moa moa me nā mea kanu
ʻO ka moa he protein kiʻekiʻe, wīwī. Hiki iā ʻoe ke hoʻohui i nā huaʻai e like me ka cauliflower, broccoli, mushrooms, zucchini, a me ka asparagus i ka moa moa a ʻai iā lākou e kūkulu i ka ʻiʻo ma hope o ka holo.
ʻO ka paʻakai a me nā hua
ʻO ka cheese cheese kahi kumu maikaʻi loa o ka protein a me ka calcium. He kiʻekiʻe hoʻi i ka sodium, kahi electrolyte i nalowale i ka hou i ka wā hoʻoikaika kino.
No nā antioxidants ʻē aʻe, e ʻai i nā huaʻai hou i loaʻa nā huaora a me nā minela me ka paʻakai.
Pea protein pauda
ʻO ka pauka protein pea kahi koho maikaʻi no ke kūkulu ʻana i ka ʻiʻo ma hope o ka holo ʻana ma o ka hoʻonui ʻana i kāu ʻai protein. No ka ʻohi ʻana i nā pōmaikaʻi o ka protein pea, e hui pū i 1-2 scoops o ka pauka me ka wai, ka waiū, a i ʻole ka waiu waiu mea kanu a hiki i ka pauka.
Nā meaʻai hoʻoikaika kino ma hope o ka holo kakahiaka
He hana paʻakikī ka holo. ʻO ka poʻe holo i kēlā me kēia kakahiaka e hoʻolilo i ka ikaika a me ka ikaika.Holo; ʻAʻole wale ʻo ia e puhi i ka nui o nā calorie, waiho pū kekahi iā ʻoe me ka hanu a me ka luhi.
ʻO ka holo ʻana i kēlā me kēia kakahiaka he mea maikaʻi loa ia no ke olakino a ʻoi aku ka nui o ke kaumaha, ʻo ka nīnau ka mea e ʻai ai ma hope o ka holo kakahiakad.
umauma moa
He haʻahaʻa loa ka umauma moa i loko o nā calorie a ua manaʻo ʻia ʻo ia kekahi o nā koho ʻiʻo maikaʻi loa no kēlā me kēia ʻai o ka lā. Hiki ke moʻa maʻalahi ma ka hui ʻana me nā mea ʻala.
E kuke i ka moa ma mua o ka holo. Ke hoʻi mai ʻoe mai kāu holo ʻana, e hoʻomaʻamaʻa a ʻai.
E like me kāu e ʻike ai, ʻo ka ʻaina kakahiaka he meaʻai koʻikoʻi a ʻoi aku ka meaʻai ma waena o nā meaʻai. Hiki iā ʻoe ke ʻai i ka umauma moa me ka laiki ʻeleʻele. Mālama ia iā ʻoe no ka manawa lōʻihi a ʻaʻole ʻoe makemake nui i ka meaʻai no ke koena o ka lā.
Pōmaikaʻi: Loaʻa i ka moa ka selenium, kahi e hōʻemi ai i ka maʻi o ka maʻi maʻi ma hope o ke ola.
Salemona
I ka pili ʻana i ka iʻa, ʻaʻohe mea ʻoi aku ka maikaʻi o ka salmon. Hoʻopili ʻia me ka omega 3 fatty acids a me nā antioxidants, hiki i ka salmon ke ola koke ke kino.
Hiki iā ʻoe ke kuke i nā kīʻaha salmon me nā ʻuala i hoʻomoʻa ʻia a me nā mea kanu i hoʻolapalapa ʻia. E hoʻohui i kahi ʻaila ʻoliva liʻiliʻi no nā pono olakino.
Pōmaikaʻi: Hoʻomaikaʻi ʻo Salmon i ka hana o ka lolo a hoʻemi i ka wikiwiki o ka hoʻopaneʻe cognitive i ka poʻe ʻelemakule.
maia
He rap maikaʻi ʻole nā Carbs, akā ʻaʻole i waena o nā mea holo. Pono kēlā me kēia mea kukini a mea pāʻani paha e ʻai i nā kalapona e hoʻonui ai i ko lākou ikehu.
ʻO ka maiʻa kekahi o nā kumu momona maikaʻi loa a olakino. Hiki iā ʻoe ke ʻai mau i ka maiʻa olakino ma mua o ka ʻai ʻana i ka hua wale nō.
E hoʻohui i nā meaʻai me ka waiū skim, ka maiʻa a me ka strawberry i loko o ka mea huila a waiho ʻia e hoʻomaha no ʻelua mau minuke. Hiki iā ʻoe ke hoʻohui i kahi wai lemon e like me kou makemake.
Pōmaikaʻi: ʻO ka maiʻa kahi hui kūʻokoʻa o nā huaora, nā minela a me nā ʻakika e hoʻomaikaʻi ai i ka hoʻomanawanui ma waena o nā mea pāʻani.
hua salakeke
ʻO nā hua he ʻono, ʻono a he kumu maikaʻi loa o nā huaora. ʻO ka ʻai ʻana i ka hua a me ka inu wai ma hope o ka holo ʻana i ke kakahiaka he mea maikaʻi ia no ke olakino.
Hiki iā ʻoe ke ʻai i nā ʻalani, nā ʻāpala, nā ʻeleʻele a me nā hua waina. Loaʻa iā lākou nā antioxidants a kūpono no ka ʻaina kakahiaka maikaʻi.
Pōmaikaʻi: ʻO nā huaʻai e like me ka hua waina a me ka kiwi aia nā antioxidants a me ka fiber e mālama ai i ke koko olakino a hoʻomaikaʻi i ke olakino naʻau.
ka lau
He manaʻo olakino ka ʻai ʻana i nā mea kanu e hoʻomaka i ka lā me ka ikaika. Loaʻa iā ia nā antioxidants, protein, nā huaora a me nā minela e hoʻoikaika ai i ke kino, kōkua i ke kūkulu ʻana i nā ʻiʻo ʻoi aʻe a hoʻoikaika i ka pale ʻana.
Hiki iā ʻoe ke ʻai i nā mea kanu e like me ka letus, broccoli a me nā kāloti maka. Hiki iā ʻoe ke hana i nā sandwiches me nā kukama a me nā tōmato. Hiki iā ʻoe ke hoʻohui i kahi hua manu i hoʻolapalapa ʻia no ka protein keu.
Pōmaikaʻi: ʻO ka ʻai ʻana i nā mea kanu e like me ka celery hiki ke hoʻohaʻahaʻa i ke koko, a ʻo ka ʻai ʻana i nā pua Brussels hiki ke pale i ka ulu ʻana o nā maʻi kanesa.
ʻAmelemona
ʻAmelemonaHe kumu maikaʻi loa ia o nā antioxidants a ua ʻike ʻia e hoʻohaʻahaʻa i ka cholesterol, ʻoiai inā ʻai mau ʻia.
ʻO nā ʻalemona nā meaʻai punahele a ka poʻe kukini. Akā ʻoiaʻiʻo, ʻaʻole hiki iā ʻoe ke ʻai wale i nā ʻalemona no ka ʻaina kakahiaka ma hope o ka holo. Hiki iā ʻoe ke hoʻopau iā ia ma ka hoʻohui ʻana i ke kīʻaha cereal.
Pōmaikaʻi: He maikaʻi nā ʻalemona no ka ʻili. Hoʻemi ia i ka nui o ka pilikia o nā maʻi weliweli a pau ma o ka hoʻoikaika mau ʻana me nā huaora a me nā minela.
ʻOʻa ʻoloka
ʻOʻa ʻoloka He meaʻai kūpono ia no ka poʻe kukini. Loaʻa iā ia ka nui o ka protein, fiber a me nā carbohydrates. Na ka fiber e hoʻonaʻauao iā ʻoe, pēlā e pale ai i ka ʻai nui ʻana.
Eia nō naʻe, inā ʻike ʻoe i ka ʻono o ka oatmeal me ka palaka, hiki iā ʻoe ke hoʻohui i kekahi hua āu e koho ai i mea ʻono a hiki ke ʻai.ʻO kekahi o nā mea maikaʻi o ka oatmeal e hoʻohaʻahaʻa i ka cholesterol maikaʻi ʻole.
Pōmaikaʻi: Loaʻa i ka oats ka fiber, e kōkua ana i ka hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol.
Yogurt
YogurtHe meaʻai ʻono ia no nā mea pāʻani a pau. Inā holo ʻoe no 45 mau minuke a i ʻole hoʻokahi hola, pono ʻoe e ʻai i ka yogurt ma hope o ka holo. Hoʻopiha ʻia ka Yogurt me ka protein a hiki ke leʻaleʻa me nā huaʻai a me nā ʻalemona no ka ʻono hou.
Pōmaikaʻi: Loaʻa i ka Yogurt ka protein e hoʻonui ai i ka metabolism e kōkua i ke kūkulu ʻana i ka ʻiʻo lean a puhi i nā calorie hou aʻe.
Ma ka hopena;
He hoʻoikaika kino ka holo ʻana i nā kānaka he nui. “ʻO ka mea e ʻai ai ma hope o ka holo ʻanaE ʻokoʻa ka pane i ka nīnau ” ma muli o kāu mau pahuhopu.
Inā ʻoe e holo ana e lilo i ke kaumaha, pono ʻoe e ʻai i nā meaʻai haʻahaʻa-calorie, a no ke kūkulu ʻana i ka ʻiʻo, pono ʻoe e huli i nā meaʻai i loaʻa i ka protein kiʻekiʻe.
