ʻO kēia mau meaʻai 7 hiki ke hoʻonui i kou ikaika a kōkua iāʻoe e ola ma hope o kāu holo.
Ma keʻano kumu,ʻo ka meaʻai ka meaʻai no kāu mau hana-akā,ʻaʻole pono nāʻano meaola a pau i keʻano o ka maikaʻi. E like me ka kaʻa, hiki iāʻoe ke hoʻopiha i kāu pahu i ka wahie kiʻekiʻe a me ka'eneke waiwai. Pono,ʻo kāu pūnaewele e holo i kēlā me kēia ala akāʻaʻoleʻoe e loaʻa i kahi kūlana likeʻole o ka hana ma nāʻanoʻelua-aʻo ia ka meaʻoiaʻiʻo me ka meaʻai a me kou kino. ʻO nāʻaiʻehiku e hiki mai nei he koho koho nui no ka hoʻolālāʻana no ka noho kaʻaina i loko o ka lumi, e hāʻawi iāʻoe i ka ikaika kūpono, aiʻole e kōkua iāʻoe e ola ma hope. Keu a ka ʻono!
1 - Oatmeal
ʻO kahi kumu nui o ka'ōpū piha a me ke ahi e hiki ke hoʻololiʻia,ʻo ka mea i hanaʻoleʻia e ka mea momona, ka pālolo, ka magnesium, ka hao, ka zinc, a me nā momona momona. Hiki ke hana 'ia i ka meaʻono aʻoluʻolu paha, ma muli o kāu mea e hoʻohui ai iā lākou - a hiki i ka "hoʻomākaukau mua i mua o ka mea e loaʻa ai ka mea liʻiliʻi e hana ai ma mua o ka holoʻana i ke kakahiaka nui," wahi a Leslie Bonci, MPH, RD, nā meaʻai kaiʻai ma ke Kulanui o Pittsburgh Medical Center a me ka mea kākau o Bike Your Butt Off . ʻO kaʻoi aku o kaʻaiʻana i ka mea maikaʻi e hoʻonui i ka hauʻoli (manaʻo piha), e like me ka noiʻi mai ke Kulanuiʻo Louisiana.
2 - Greek yogurt
ʻO kahi kumu maikaʻi o ka mea konupomi, potassium, a me ka hua B-12, kahiʻawaʻawa Greco-momona nui i hāʻawi i kahi hui maikaʻi o nā'ōpona a me ke kinona i loko o kahi'āpana liʻiliʻi. ʻO ka nui o ka'eneʻeneʻeneʻeneʻeneʻa e loaʻa ai ka ikaika mau loa no ka mea e lawe ana i kahi manawa no kaʻeli a me nā pahu hana i hoʻoulu i ka ikaika no ka wā pokole e hiki ai iāʻoe ke pale ikaika. He aha kaʻoi aku, eʻai ana i ka waina Kariki pilikino kiʻekiʻe aʻe e like me nā meaʻai'āpena i nā manaʻo nui o ka piha a hoʻolōʻihi i ka makemake eʻai hou aʻe ma mua o kaʻaina waina i lalo iho, e like me ka noiʻiʻana mai ke Kulanui o Missouri.
3 -'Amoni
I ka makahiki 2014 i aʻoʻia ma ka Journal of the International Society of Sports Nutrition kaʻikeʻana i ka wā i hoʻomohalaʻia ai nā holo pahi i 75 grams o nā almonds ma mua o ka kauʻana o ka hale kaʻa wāwae, ua uhi lākou i kahi mamao aʻoi aku ka maikaʻi ma mua o ka pauʻana o ka heluʻana o nā calorie mai kahi meaʻai. . (He puna maikaʻi ka ikaika o ka wai pīpona.) He aha ka mea nui, nā'alemona i loko o ka'enela nui o nā meaʻala, nā'aleʻa nunui, fiber, a me nā momona maikaʻi, me ka magnesium, potassium, calcium, iron, zinc, folate, and vitamins E. Pono kēia mau meaʻai e pale i ka pilikia kaulike, hoʻonui i ka oxygen i loko o kou koko, a kōkua i kou kino e hoʻolālā i ka ike mai nā meaʻai'ē aʻe āu eʻai nei.
4 - Tuna aiʻole he kahawai
Ma waho o kahi punahele o ka meaʻai lean, e hāʻawi ai i ka mālie, hoʻonuiʻia ke kiʻekiʻe o ke koko koko, ka tuna a me ka momona i piha i nā mea momona omega-3, e ho'ēmi iho ai i ka mumū i ke kino; lilo kēia i ka holomua a me ka pono o kou puʻuwai a me nā mea'ē aʻe, e kōkua ana iāʻoe e noʻonoʻo i ke kaumaha. Hōʻikeʻike: Loaʻa ka noiʻi mai'Asetala mai i ka wā i holo ai nā holo kaʻa ma keʻano he 55 pakeneka o kā lākouʻoihana kiʻekiʻe ma lalo oʻelua mau kumu likeʻole (ma hope o ka laweʻana i kaʻailaʻoliva aiʻole kaʻaila hinu iʻa), ua emi ka nui o ka puʻuwai a me ka oxygen. i ka holoʻana o ke kaʻa a hiki i ka manawa o ka nalowale ma hope o kaʻimiʻana i ka iʻa iʻa.
5 - Nānā
Ma ka hoʻokolokoloʻana i ka makahiki 2012, uaʻike nā kānaka noiʻi ma ka'Āpana'Ilepaʻo'Apalapala i ka wā i hoʻomohalaʻia ai nā holo pahi i ka maiʻa i loko o 75 mau minuke wā hoʻokolohua, uaʻoi aʻe ka maikaʻi o ka holoʻana o ka holo kaʻa a me ko lākou kino i ka waiʻona. ʻO ka mea nui,ʻo ka maiʻa ka waiwai i loko o ka pāhare potassium, nā meaʻai A a me C, pale, a me ka starch starch,ʻo kahiʻano o ke fipa o kou kino e hikiʻole ke komo, no laila, ke hoʻomau neiʻoe iāʻoe no ka lōʻihi. ʻO ka wana he mea maikaʻi maikaʻi loa ma mua o ka holo kaʻa.
6 - Honey
I ka loaʻaʻana o nā mea noiʻi ma The Cooper Institute no ka hana hana kanaka a me kaʻenehana Nutrition i nā cyclist 15 grams o ka meli i kēlā me kēia 16 mau mile ma kahi hoʻokolohua he 64-kilomita i hoʻonuiʻia, ua hana nā mea nui i nā watts a hoʻonui i ko lākou manawa i ka 16 mau mile o ka holo. No ka mea he māmā iki ke kumu o nā'ōpona'aleʻa, "hāʻawi ka meli i ka ikaika o ka ikaika aʻoi aku ka momona ma mua o ka sukake iʻoleʻoe e hoʻohana i ka nui," i'ōlelo aiʻo Bonci.
7 -'Aiʻakai punahele
ʻO ka waiʻawaʻawa maikaʻi he meaʻawaʻawa nui loa e loaʻa ma hope o ka'ahana kaʻa kaʻa - aʻaʻoleʻo ia wale nō ka mea e kōkua iāʻoe e hoʻomaluʻia . I loko o ka makahiki 2015 e pili ana i nā hoʻomehana hoʻonaʻauao i aʻoʻia, uaʻike nā kānakaʻepekema mai UK maiʻo kaʻaiʻana i ka waiʻohi i hoʻonui i ka hoʻoulaʻana a hoʻemiʻia ka hoʻolālā hana i ka hopena o ke kaʻa kaʻa kaʻa. Hiki i kēia hopena ke lilo i mea pona koʻikoʻi i ka wā e pili ana i ka hoʻopiʻiʻana me ka hoʻokae pinepineʻana i kaʻehaʻeha (DOMS). Mākala kēia mau hopena i nā anthocyanins wai, e kaua ana i ka hoʻomāmā a me ka wikiwiki o ka hoʻoponopono,'ōleloʻo Bonci. Ke aloha!