Meaʻai e loaʻa ai ka nui o ka kalamai

ʻO nā meaʻai e loaʻa ai ka nui o nā mākala he mea nui e like me ka hoʻoikaika kino i ke kūkulu ʻana i kahi kino ikaika. Inā kou pahuhopu e hoʻoikaika i nā mākala, pono ʻoe e ʻaʻa i kou kino ma o ka hoʻoikaika kino ʻana i ke kākoʻo ʻana iā ia me ka meaʻai kūpono.

ʻIke he aha nā mea momona e hiki ʻole ke nele i kāu papaʻai a he aha nā meaʻai maikaʻi e loaʻa ai ka nui o nā mākala, nā holoholona ʻelua a me nā mea kūpono i nā mea ʻai a me nā mea ʻona.

ʻO kaʻai a me ka nui o nā mākala

Nui nā meaʻai e loaʻa ai ka nui o nā mākala. Nui ka hapa o lākou i ka protein. He kī nā protein, no ka mea kōkua lākou i kou mauʻiʻo e ola a ulu ma hope o ka hoʻomaʻamaʻa.

Akā ʻo ka hoʻomaʻamaʻa e loaʻa ka mākala he hana koi nui ia no ke kino, ʻo ia ke kumu e lawa ʻole ai ka protein. Pono pono nā Carbohidrat a me nā momona. He mea nui kēia i ka papaʻai o nā mea haʻuki ma muli o kā lākou hoʻokomo ʻana i ka ikehu.

I ka papa aʻe e ʻike nō ʻoe i nā meaʻai i waiwai i nā wikamina a me nā minelala. A ʻo ia ia, i mea e hana ai i ka maikaʻi loa i ka wā o ka hoʻomaʻamaʻa, ʻaʻole hiki iā mākou ke waiho i kahi mea momona. Pono ke kino o nā mea pāʻani i ka pūʻolo piha.

Salemona

Manaʻo ʻia kēia iʻa he maikaʻi loa i ka loaʻa ʻana o ka nui o nā mākala. ʻO ke kumu kāu ʻai protein kiʻekiʻe, kahi e kū nei ma kahi o 20 gram o ka protein no kēlā me kēia 100 kalamu o kēia meaʻai.

ʻO ka poʻe e makemake ana e loaʻa ka nui o nā mākala, a me nā ʻōlapa āpau i ka laulā, hiki ke kōkua nui ʻia mai nā omega 3 fatty acid. He pae kiʻekiʻe ʻo Salemona o ka omega 3, kahi momona momona no nā mākala. A inā ʻaʻole lawa kēlā, ʻike pū mākou i kēia iʻa i kekahi mau huaora o ka hui B.

Pākē

Hoʻohui i ka hāʻawi ʻana a puni 25 gram o ka protein no 100 o ka meaʻai, ʻo ka tuna kahi hōʻailona maikaʻi o nā huaora, e like me ka wikamina A, ka huaʻai B12, niacin, a me ka huaʻai B6.

Inā mākou e hoʻohui i kēlā i kāna waiwai i loko o ka omega 3 mau waikawa momona (pili i ke olakino olakino) maʻalahi e hoʻomaopopo i ke kumu e makemake nui ʻia ai kēia iʻa me nā bodybuilder.

Nā umauma moa

ʻAʻole hiki i ka lawa ʻana o ka protein ke pale iā ʻoe mai ka loaʻa ʻana o kāu pahuhopu nā mākala. Hoʻopili pū ʻia me bodybuilders, piha ka umauma moa me ka protein, e piʻi ana i 31 mau mika ma 100 gram.

Kēia meaʻai Hāʻawi pū kekahi i ka niacin a me ka wikamina B6. Kōkua kēia mau meaola i ke kino e holo pono i ka wā hoʻoikaika kino.

ʻAla Manu

Hiki i ka pīpī ke hoʻonui i ka nui o nā mākala i loaʻa ma o ka hoʻomaʻamaʻa ikaika. ʻO ke kumu o ia hoʻouka ʻia me ka protein, a me nā huaora B, nā minelala, a me nā creatine.

ʻO ka mālama ʻana i nā ʻōpelu iʻa i loko o ka hōʻoia kahi manaʻo maikaʻi ʻoiai ke hoʻāʻo nei ʻoe e loaʻa i nā mākala. No kēia kumu pono ia e koho i nāʻiʻo momona ma ka momona.

Pāʻina

Hōʻike mau nā hua manu i nā papa inoa o nā meaʻai punahele e loaʻa ai ka nui o nā mākala. A ʻaʻole ia he mea kupanaha, ʻoiai ʻo nā protein a lākou e hoʻolako ai he mea maikaʻi loa ia no nā mākala. Kēia meaʻai he leucine, he amino acid e kōkua i ke bodybuilding.

ʻO kekahi mea maikaʻi aʻe o ka lawe ʻana i nā hua manu e pili ana i ka hoʻonui ʻana i ka nui o nā mākala ʻo kāna hāʻawi o choline, kahi hoʻopaneʻe i ka hoʻomaka ʻana o ka luhi i ka hoʻoikaika kino. ʻAʻole hoʻi mākou e nānā i nā huaora B ikaika.

Yogurt Helene

Waiū hoʻohui i nā protein assimilation wikiwiki a lohi. Hōʻike kekahi mau noiʻi e hoʻolaha kēia mea i ka hoʻonui ʻana o ka nui o nā mākala.

ʻOi aku ka maikaʻi o ka yogurt Greek ma kēia ʻano. A ʻo ia ka mea hoʻomākaukau e hoʻonui i ka lawe ʻana o ka protein ma mua o ka yogurt maʻamau. Kūkā ka poʻe loea he nui i ka ʻai ʻana i ka yogurt Greek ma hope o ka hoʻomaʻamaʻa ʻana e kūkulu i nā mākala.

ʻO nā meaʻai hou aʻe e kōkua iā ʻoe e loaʻa ka nui o nā mākala

ʻO kēia aʻe nā meaʻai ʻē aʻe āu e noʻonoʻo ai e hoʻopili i kāu papaʻai inā makemake ʻoe e loaʻa ka nui o nā mākala:

• Milk
• Loin puaʻa
• Uila polū
• ʻO Gamba
• Pākaʻa
• Pauka protein

Muscle mass and vegetarianism

Inā he mea ʻai ʻoe a vegan paha a pono e loaʻa ka nui o nā mākala, e noʻonoʻo i nā meaʻai holoholona ʻole me nā kiʻekiʻe o nā protein, e like me peanuts, soybeans, tofu, beans, a i ʻole nā ​​pipi. Hoʻonohonoho mua ʻia nā pīni me 34 mau hunaola o ke protein ma ke kīʻaha, a ukali pono ʻia e ka soybeans (28) a me ka tofu (20). Hāʻawi nā pīni a me nā moa i 15 a me 12 mau gram.

ʻAʻole kiʻekiʻe ʻo Quinoa i ka protein e like me nā meaʻai ʻekolu ma mua (ma kahi o 8 gram i kēlā me kēia kīʻaha), akā pinepine ia i waena o nā meaʻai maikaʻi loa no ka loaʻa ʻana o ka puʻupuʻu puʻupuʻu. ʻO kēia no ka mea Hāʻawi ka quinoa i kahi lāʻau maikaʻi o nā haʻalako, mea nui loa e loaʻa ka ikehu e pono ai e hoʻomau i ka hana, a me ka magnesium, kahi mineral e pono ai no ka hana ʻana o nā mākala a me nā aʻalolo.

Pēlā nō ia no ka laiki palaunu. ʻO ka laiki Brown wale nō i loaʻa he 5 mau kolamu o ka protein i kēlā me kē kīʻaha, akā hoʻohui ʻia kēia mau mea me nā huaʻalea maikaʻi Kōkua lākou iā ʻoe i ka hoʻoikaika kino a no ka lōʻihi.