Lilo i ke kaupaona ma ka ʻai ʻana i ka laiki moa

La mea ʻai meaʻai He papaʻai ia i hoʻolālā ʻia no kēlā mau kānaka āpau e pono e lilo i ka paona i loaʻa iā lākou keu a hoʻopilikia loa iā lākou. He regimana maʻalahi loa ia e hoʻokō, hoʻokumu ʻia ia i ka lawe ʻana i ka laiki me ka moa. Inā ʻoe e hana pololei e ʻae iā ʻoe e lilo i 2 kilo i 8 mau lā.

Inā ʻoe e hoʻoholo e hoʻokō i kēia papaʻai pono ʻoe i ke olakino olakino, inu i ka wai e like me ka hiki i kēlā me kēia lā, e ʻai i ka laiki i hoʻolapalapa ʻia a me ka moa moa, e hoʻonoʻo i kāu mau infusions me ka meaʻono a hoʻoliʻiliʻi i kāu mau pāʻina me ka paʻakai, ka ʻaila māmā māmā a me ka liʻiliʻi o ka aila ʻoliva. Pono ʻoe e ʻōlelo hou i ka papa kuhikuhi ma lalo nei i kēlā me kēia lā āu e hoʻolālā ai.

Papa kuhikuhi o kēlā me kēia lā

• ʻAina kakahiaka: 1 kīʻaha kī, 1 yogurt skim liʻiliʻi, 1 toast pākaukau māmā a me 1 mau hua citrus.
• ʻO kaʻaina awakea: ka laiki me ka moa a me 1 kīʻaha o bolus a i ʻole tī tī. Hiki iā ʻoe ke ʻai i ka nui o ka laiki me ka moa āu e makemake ai.
• Mea ʻai māmā: 1 kīʻaha kope me ka waiū, 2 toast palaoa āpau a me 2 mau hua citrus.
• ʻO kaʻaina awakea: 1 kīʻaha o ka mea kanu mea ʻai, 1 pola laiki moa a me 1 kīʻaha kī keʻokeʻo a ʻulaʻula paha.
• Ma mua o ka hiamoe: 1 apple a 1 pea paha.

Ma lalo ʻoe e ʻike ai i kahi papa kuhikuhi 3 lā no ka papaʻai raiki a me ka moa.

No ke aha he koho maikaʻi ka ʻai laiki moa?

ʻO ka laiki me ka ʻai moa kahi koho maikaʻi e haʻi aku ai i nā kilo keu. He hana hoʻomaʻemaʻe kāna, kahi e hoʻohaʻahaʻa iā mākou. Ma ka lima hoʻokahi, inā koho mākou i ka laiki ʻeleʻele, ke alo nei mākou i kahi meaʻai me nā huaora a me nā minelala. ʻOiai ma ka ʻaoʻao ʻē aʻe, he kumu protein ka moa akā he ʻelemakule pū kekahi me nā huaora o ka hui B a me A.

No laila, ke hoʻohui nei i ka laiki a me ka moa e hui pū ana mākou i nā nā huaʻale e like me nā protein, nā wikamina, a me nā minelala pono. ʻO kahi hui maikaʻi e noʻonoʻo. Akā ʻae, e like me ka maʻamau me kēia ʻano papaʻai, ʻoi aku ka maikaʻi o ka hoʻolōʻihi ʻole ʻana iā lākou i ka manawa lōʻihi a hui pū me nā mea kanu ʻano ʻole.

Nā pōmaikaʻi

Kino: me ke kanalua ʻole, ʻo ka laiki kekahi o nā staples no nā mea haʻuki. ʻO ia kekahi o nā mea nui loa e kiʻi i nā mākala a ʻo ia ke kumu e kau ai ka hapa nui o nā bodybuilders iā ia. Ma ke ʻano he kumu nui, he magnesium kāna a ʻo ia kekahi o nā minelala nui loa no nā mea haʻuki. Mahalo i kēia papaʻai, hiki iā ʻoe hoʻopiha hou i nā hale kūʻai glycogen i ka wikiwiki.

• Volume: ʻO ka moa a me ka laiki ka hui maikaʻi loa no loaʻa ka leo. Mahalo i ka papa kuhikuhi glycemic o ka laiki, pono ia ma mua o ka hoʻomaʻamaʻa ʻana. Hāʻawi ka laiki kuke i 3% fiber a me 7% protein.
• E hoʻoholo: Inā lawelawe ia e loaʻa ka nui a me ka mākala, ʻo ka laiki me ka papa moa ka mea kūpono loa no ka wehewehe ʻana. ʻO ka ʻaʻano protein ʻO lākou ke kumu nui o ka papaʻai e like me kēia. Akā he ʻoiaʻiʻo i kēia manawa pono ʻoe e hoʻohui i ka papaʻai me kahi papa hana maikaʻi i hoʻolālā ʻia e wehewehe.
• Papaʻai Bland: Ke kamaʻilio mākou no ka papaʻai palupalu, hana mākou i kahi papa o nā meaʻai i maʻalahi e ʻeli. No ka mea i ka hapa nui o nā manawa, hoʻopau mākou iā lākou ke loaʻa iā mākou kahi ʻano digestive pilikia. I kēia ala, pono e ʻai i ka laiki kālua me ka moa no nā lā ʻelua a ʻekolu paha, a laila hoʻolauna haʻahaʻa i ka meaʻai.

ʻO ka nui o ka lā e hana ai i ka papaʻai

ʻO ka ʻoiaʻiʻo hiki ke loli mau ka nui ma nā papaʻai like me kēia. ʻOi aku ma mua o nā mea āpau no ka mea pili mau ia i ka hana kino a mākou. I hōʻalo mau loa ai i ka meaʻai māmā ma waena o nā meaʻai, hiki iā mākou ke hoʻohui i kahi raiki hou aʻe, ʻoiai ke ʻike pono nei mākou e māʻona ana. Aia kekahi poʻe me 40 gram o ka laiki a me 100 mau moa o ka moa e ʻoi aku ka nui e hoʻohui i kēlā me kēia pāʻina nui. Akā e like me kā mākou e ʻōlelo nei, hiki iā ʻoe ke hoʻonui i ka nui o ka laiki ma mua iki aʻe.

Hiki iā ʻoe ke hoʻohana i ka laiki palaunu?

ʻO ka ʻoiaʻiʻo he aʻoaʻo ʻiʻo nō hoʻi ia. ʻOiai ʻo ka brown rice Kākoʻo i ka pohō kaumaha a me kahi kumu waiwai nui o ka fiber. Akā ʻaʻole wale ia, akā he antioxidants pū kekahi kāna, waiwai nui i nā minelala a hāʻawi ʻia iā mākou i ka ikehu e hiki ai ke alo i kahi papaʻai laiki me ka moa e like me kēia.

Papa kuhikuhi raiki a me ka moa

Lune

• ʻAina kakahiaka: ʻO ka raiki i hoʻolapalapa ʻia i ka wai a kuʻi ʻia me nā huaʻai hou ʻelua
• Kahiaka kakahiaka: he yogurt maoli
• ʻAina awakea: ʻO ka laiki Brown me ka salakeke a me ka umauma moa i hoʻomoʻa ʻia
• Mea ʻai māmā: Gelatin
• ʻO kaʻaina awakea: ʻO ka sup raiki me nā mea kanu a me ka moa

Poalua

• ʻAina kakahiaka: ʻO kahi tī, kīʻaha palaoa a me kahi yogurt
• Kakahiaka: ʻElua mau hua citrus
• Meaʻai: ʻO ka raiki me ka moa a me nā mea kanu i kālua ʻia
• Mea ʻai māmā: yogurt maoli
• ʻO kaʻaina ahiahi: ʻO ka mea ʻai lau a me ka laiki moa

Pōʻakolu

• ʻAina kakahiaka: Kope wale a me ka waiū skim, yogurt maoli a me 30 gram o ka palaoa palaoa holoʻokoʻa
• Kakahiaka: ʻElua mau huaʻai hou
• ʻO kaʻaina awakea: ka saladi me ka ʻaila ʻoliva, ka laiki i hoʻolapalapa ʻia a me ka waiū waiū me ka umauma moa i ʻoki ʻia
• Mea ʻai māmā: yogurt maoli
• ʻO kaʻaina ahiahi: ʻO ka mea ʻai lau a me ka laiki moa

Hiki iā ʻoe ke hana hou i kēia mau lā a hala ka pule. Inā ma waena o nā hola pōloli ʻoe, ʻoi aku ka maikaʻi e koho nā mea ʻai a hua paha. E hoʻomanaʻo pono ʻoe e inu i ka wai he nui a hiki iā ʻoe ke hana ma ke ʻano he infusion. Inā makemake ʻoe e ʻala i kāu mau kīʻaha, koho i nā mea kanu ʻaʻala e like me ka hoʻohui nui.

Pehea e hana ai i ka laiki moa

Inā ʻoe e kuke i ka laiki ʻeleʻele, a laila pono ʻoe e waiho iā ia e pulu i kekahi mau minuke ma mua. A laila mākou e kuke ai a kau i kahi kīʻaha laiki no ʻekolu wai. Ma ka ʻaoʻao ʻē aʻe, ʻo ka umauma moa ka meaʻai i koi ʻia no kēia ʻano hoʻomoana kahi a mākou e makemake ai e lilo i ka paona. Kūpono e hele pū me nā laiki i hoʻomoʻa ʻia a me ka palaoa, me ia e loaʻa ai ka ʻono hou aʻe. Hiki iā mākou e hoʻowali iā ia me nā mea ʻala a mea lāʻau ʻala paha.