ʻO kaʻoiaʻiʻo e pili ana i nā kāmaʻa, nā meaola a me nā momona
ʻO ka meaʻai nā mele e pili ana i nā'ōhuʻeluʻa, nā protein, a me nā momona ka mea i hoʻohilahila a me ka pilikia e pili ana i kaʻai pono no ka holomua o ka holomua . Hōʻaikaʻi nā meaʻai hou i nā manawa a pau e aʻo mai nei iā mākouʻaʻole eʻai i kēia a iʻole e waiho ana i nā meaʻoihana koʻikoʻi nui ma ka nui o nā hihia. He nui nāʻai i nele i ka palekana palekana a ma muli o ka noiʻiʻana e hiki ai ke hōʻeha. He mea nui e hoʻomaopopo i ke kino e pono ai i nā mea e hoʻoponopono ai i ka pono a me ke olakino maikaʻi loa.
E hoʻokuʻu i ka Myths Food
ʻO kaʻaiʻana i ke olakinoʻaʻole pono eʻike i kahi kaumaha a paʻakikī paha. ʻO ka weheweheʻana i nā moʻolelo e pili ana i nā mea e pili ana i nā macronutrients e kōkua i ka hoʻoluhi i ka pilikia ma kaʻaiʻai. Pono kou kino i ke kinipona, nā momona pono, a me nā momona e olakino a pono. ʻO ka waiwai nui o nā mea e pili ana i nā meaʻaiʻona .
Paipai nā papa i ka hoʻoneleʻana i nā mea nui e pono ai ka hōʻailona hōʻailona hōʻailona hae. ʻO ka holoiʻana i nā meaʻai ka meaʻai mua loa i kaʻai pono a no ke kumu he mea nui nā macronutrients.
ʻO Carbohydrates Make Me Fat
Ma ka'ōlelo waleʻana i ka hua'ōlelo "carbs" hiki ke wehe i kahi hōʻailona o nā'ōleloʻino a me nā kuʻemaka uʻi. Ua manaʻo mākou he mea maʻiʻole nā'ōpona'aleʻa a me ka kumu o nā momona i makemakeʻoleʻia a me nā momona. Ua lawe aku nā'ōpoki i kahi kaumaha nui a noʻonoʻoʻia e ka palena o nā "ʻai'āpana" . Ua hewa lākou i ka hoʻonuiʻana i ka waiwai a me ka nui.
Ua lanakila ka hoʻolālā'eneke i ka pehea eʻike ai mākou e pili ana i nā'ōpū. ʻO ka mea pōʻino, nui nā kuleana i kūponoʻole. ʻO kēiaʻai meaʻai i lilo i mea nui loa i loko o kekahi mau meaʻai maloʻo, ua haʻalele loaʻia nā'ōpū.
ʻO nā'ōponaʻo ka waiwai nui a me ka kumu kumuhana o ka ikaika no ka olakino a maikaʻi loa. ʻO keʻano kēia e pono ai i ke kino ka nui o nā kaʻa i hana i nā kūlana kiʻekiʻe.
Aia kaʻokoʻa ma waena o nā mea maikaʻi a me nā huaponaʻalima a me ka noʻonoʻo wale nō i ka wā e pili ana i kaʻaiʻana. ʻO ka hoʻohaʻahaʻaʻana i nā'ōpili maikaʻi e like me ka hoʻoemiʻoleʻana i kāu kaʻa me ke kino kālā. ʻAʻole hiki i ko mākou kino ke hana me ka hanaʻole o nā'ōpona'okena.
Wahi a nā noiʻi, ua hōʻikeʻia nā pāpaʻi e pale i ke kino e kū'ē i nā maʻi a hōʻikeʻia e hoʻemi i ka hopena o nā pilikia o ka naʻau. 'Ōleloʻia nā'aleʻalea hauʻoli e kōkua i ka pohō kaumaha a me ka mālamaʻana i ke kaumaha o ka pahu.
E kū'ē i nā meaʻaiʻai e makemake aiʻoe e noʻonoʻo, i ka meaʻai waiwai i nā kānana piha, i nā hua hua nui, a me nā huaʻai he mea nui no ke kino maikaʻi a maikaʻi.
Pono wau eʻai i ka pale
ʻO Protein ka hale hanaʻoihanaʻoihana no ka ho'ōla i kaʻiʻo. ʻO kēia keʻano o ke kino e pono ai ka protein no ke olakino a maikaʻi loa . ʻO ka mea pōʻino, uaʻae ka nui o nā meaʻai i kaʻaiʻana ma mua o ka mea i makemakeʻia e like me keʻano maikaʻi e pili ana i ka pili pūmua. ʻAiʻia kekahi mau meaʻai i kaʻai wale i ka protein e like me ke ala maikaʻi loa e lilo ai ka kaumaha.
ʻO kaʻaiʻana i nā meaola ma luna o nā koi o kēlā me kēia lā a iʻole ka'ōleloʻepekema e loaʻa paha i nā hopena maikaʻiʻole i kekahi mauʻano. Hiki ke kino ke hoʻololi i nā kinipona ma mua a iʻole nā amino acids i loko o nā kinetona. Hoʻokumuʻia nā Ketone e ke akepaʻa i ka manawa e hoʻohanaʻia ana ka nui o ke kinona no ka ikehu. Ke kāohi nei kēia kaʻina i ke ake a me nā puʻupaʻa a me ka hopena o ke olakino.
ʻAʻole hiki i ke kino ke holo ma luna o ka protein wale nō a koi aku i nā huapiʻa a me nā momona e like me nā kumu waiwai. Wahi a kaʻimi noiʻi,ʻo nā meaʻai i hoʻohanaʻia i nā pono-pono wale nō i manaʻoʻia he hana palekana palekana .
Eʻokoʻa ana ka pilina protéin i kēlā me kēia kanaka a me kahi hapa nui o ka meaʻai palekana kaulike. ʻO kaʻaiʻana i nāʻano meaʻai likeʻole mai nā mea hoʻomalu keo, nā lāʻau hauʻoli, a me nā momona e makemakeʻia e hōʻemi i ka momona a loaʻa ka maʻi.
ʻO kaʻaiʻana i ka momona e hana i kaʻu momona
ʻO nā momona e like me nā'ōpelu i hāʻule i loko o nā manaʻo maikaʻiʻole e hoʻonele i nā kānaka he nui e like me ke ahulau. ʻO ka pilikia kaʻano o ka poʻe momona e hoʻohana ana. ʻAʻole hiki ke kaulike i nā momona a pau aʻo ka momona momonaʻaʻole mākou e momona. Pono ke kino i ka momona maikaʻi e hana pono a lilo i ka momona.
Ke hana nei kaʻona i kahi hoʻi maikaʻi ma hope o ka meaʻoihana olakino maikaʻi i kā mākouʻai. ʻO kēia keʻano o ka nui o ko mākou kino e pono ai ke olakino a me ka maikaʻi.
Wahi a nā noiʻi, eʻai i ka momona olakino me ka pohō kaumaha a me ka mālamaʻana i ka naʻau maikaʻi. ʻO ka'ahaʻau Dietary reference intakes e'ōleloʻia he 20-35 pakeneka o kā mākou calories i kēlā me kēia lā mai ka momona maikaʻi.
Mahalo, ua hoʻomaka mākou e hoʻomaopopo i ka waiwai o nā momona maikaʻi e lilo i mea mahele o kaʻai kaulike.
ʻO nā wai inu waiʻaʻole he ola
Ua lilo ka lilo wai i mea hihia. Ua hoʻomaka mākou e nïnau i ka nui o ka wai e pilikia ai.
ʻO ka inuʻana i ka wai nui he mea nui no ke kino maikaʻi a me ka hydration pono. ʻAʻole hiki iā mākou ke ola me ka waiʻole a ma loko o ka 60% o ke kino kanaka. ʻO ka wai inu ka meaʻo iaʻaʻole he mea aloha aʻo ka mea nui ināʻoe e hele ana i ka wai inu. Ināʻoe e make wai, ke'ōlelo nei kou kino iāʻoe e inu wai.
Hiki ke kino i ka wai a hoʻohana i ia ma kēlā me kēia haʻawina physiological mai ko mākou mau pūnaewele i ko mākou koko, i ka naʻau, i ka mama, a me kaʻili. ʻO ka noʻonoʻoʻana i ka wai i mea e pono ai ka meaʻai e like me ka meaʻai e kōkua i ka hoʻonuiʻana i kāu wai. Hoʻopiliʻia ka nui o nā pono olakino mai kaʻili o kaʻili i ke kaumaha o ke kaumaha.
> Kālā:
> Alexandra Caspero, MA, RD, Palekana a me ka Athlete - He aha kāu e makemake ai? Academy of Nutrition and Dietetics , 12-10-14
> Dominique Adair, MS, RD, Nutrition and Endurance Athlete- Eʻai ana no ka hana Peak, National Academy of Sports Medicine , 2014
> Ke Kulaʻo Harvard o ke ola kino, nā momona a me ke cholesterol: me nā meaʻino, me ka mea maikaʻi, 2015