Pehea eʻai ai i ka pono no ke olakino maikaʻi a me ka holoʻana
Ma keʻano he holo, he mea nui kāuʻai a me ka meaʻai no ka mālamaʻana i ke olakino maikaʻi, akā, no ka hoʻouluʻana hoʻi i ka hana kiʻekiʻe . ʻO kaʻai pono a me ka humuhumuʻana e hana aiʻole e uhaki i kahiʻahaʻaina a iʻole lāhui paha, a ke pili nui nei hoʻi i ka manaʻo, ka hana, a me ka noʻonoʻo o nā mea holo.
ʻO kahiʻai palekana no nā mea holo pono e hoʻokomo i kēia mau mea nui:ʻo nā huapiʻa, ka momona, nā momona, nā huamaʻa, a me nā minela.
Eia kekahi mau kulekele no ka meaʻai, maikaʻi palekana.
ʻO Carbohydrates -ʻO ka punaewele waiwai maikaʻi o Runner
Ma keʻano he holo holo, pono nā'ōpelu'akiʻona i 60 a 65% o ka lilo o ka calo . Me ka hopohopoʻole,ʻo nā'ōpili ka punawai maikaʻi loa no nā mea pāʻani. Ua hōʻikeʻia ka noiʻi no ka ikaika a me ka lōʻihi mau loa, e hana maikaʻi loa ana ko mākou kino me nā'ōpili ma mua o ka hanaʻana me nā proteins a me nā momona. ʻO ka huapalapalaʻo ka huapalapala, ka paila a me ka laiki i hoʻolapalapaʻia, nāʻuala, nā hua, nā huaʻona'enela, a me ka palaoaʻo ka palaoa piha he kumu makamae maikaʻi.
Pāmua
Hoʻohanaʻia ka protein ma muli o ka ikehu a hoʻoponopono i kaʻili i hoʻopōʻinoʻia i ka wā o ke aʻoʻana. Ma waho aʻeo ka liloʻana o ka meaʻai waiwai nui,ʻo ka protein ke mālama nei iāʻoe i lōʻihi lōʻihi, kōkua inā kōkuaʻoe e lilo i ka kaumaha . Pono e hoʻomaluʻia ka pāʻani ma kahi o 15% a 20% o kāu mea e pono ai i ka lā. ʻO ka holo,ʻo ka poʻe holo ka lōʻihi, eʻai .5 i .75 maumu o ke kinona ma ka paona o ke kaumaha o ke kino.
E ho'āʻo i ka nānāʻana i nā kumu punaeʻa momona a me cholesterol e like me nā meaʻai, nā iʻa, nā mea lawaiʻa momona, nā mea hānai, nā kīʻaha a pau, a me nā pī.
Momona
Hiki ke hiki koke i kahi meaʻai momona i nā paona, e ho'āʻo e hōʻoiaʻaʻoleʻoi aku ka 20 a 25% o kāuʻai a pau mai nā momona. E kālepa i nā meaʻai ma nā mea momona a me ka cholesterol.
ʻAi nā meaʻai e like me nā nati, nāʻaila, a me nā wai'eleʻa momona i nā momona waiwai i kapaʻiaʻo omega-3s he mea nui no ke olakino maikaʻi a hiki ke kāohi i kekahi mau maʻi. ʻO ka hapanui o nā poʻe'ōlelo noi e hāʻawi i kahi 3,000 mg o omega-3 momona i hoʻokahi lā.
ʻO nā huaora
ʻAʻole loaʻa i ka poʻe holo ke loaʻa ka ike mai ka huaʻai, akā he mau mea nui loa ia o kā lākouʻai. Hiki i ka hoʻolālā ke hāʻawi aku i nā pūpū i kapaʻia he mau radical free, hiki iā ia ke hōʻino i nā pūnaewele. ʻO nā huaʻa C,ʻE, a me A he mau antioxidants a hiki iā lākou ke hoʻopau i nā pūʻali liʻiliʻi. ʻO ka loaʻaʻana o kāu mau huaʻai mai nā meaʻai āpau aʻoi aku ka maikaʻi i ka waihona kālā; ʻaʻohe ikaika ikaika e hōʻike ana i ke kākoʻoʻana i ka hoʻoikaikaʻana i kaʻoihana olakino aiʻole ka pāʻani.
Nā Mahu
Kahaka: He mea waiwai nui ka meaʻai no ka mea e pale ai i ka osteoporosis a me nā haʻihaʻi kaumaha . ʻO nā kumu maikaʻi o ka'ōkoʻa,ʻo ia nō nā hua puaʻa momona liʻiliʻi, nā wai i kālaiʻia i ka momona, nā mea kanu momona, nā pīni a me nā hua. ʻO kāu pahuhopu he 1,000 a 1,300 mg o ka calcium i ka lā.
ʻO ka hao: Ponoʻoe i kēia meaʻai no ka laweʻana i ka oxygen i kou mau pūnaewele. Inā loaʻa iāʻoe kahiʻai hao,ʻoleʻoe e nāwaliwali a nāwaliwali, keʻanoʻoe i ka holoʻana. Pono nā kānaka ke hoʻohana i 8 mau wini hao i hoʻokahi lā, aʻo nā wahine he 18 mg. ʻO nāʻano kūlohelohe maoli o ka hao,ʻo ia nō nā meaʻai momona, nā hua'ōmaʻomaʻo'ōmaʻomaʻo, nā nīpī, nā kolo, a me nā pīpī.
Sodium a me nā mea koho'ē aʻe: Ua nalowale ka sodium a me nā mea koho'ē aʻe i ka wela i ka wā e hana ai. ʻO ka mea maʻamau, hoʻololiʻia nā electrolytes inā e hahaiʻoe i kaʻai kaulike. Akā ināʻoluʻoluʻoe i nā meaʻai paʻakai, hiki paha i kou kino ke haʻi iāʻoe e loaʻa ka sodium. E ho'āʻo e inu i nā meaʻaina a me kaʻaiʻana i nā lihilihi ma hope o ka hoʻolālā. Ināʻoe e holo lōʻihi ana ma mua o 90 mau minuke, a laila ponoʻoe e pani i kekahi o nā mea electrolytes e loli ana ma luna o ka wela ma ka inuʻana i nā meaʻahaʻaina a me ka laweʻana i ka paʻakai ma kāu mau holo.
Puna:
Ka Papa Ola Nutrition, US Agency Anti-Doping Agency, 2014.