Aʻai i loko o nā polokina: nā kūʻiʻo o ola ai

Ka hapanui o nā kānaka a me nā wāhine hana haʻuki,ʻaʻole pono lohe o nā polokina. Ia mea,ʻaʻole'ē, no ka mea, e like me Engels i mai la, "ke ola -. I ke ano o ke ola o ke kumuʻiʻo kino" Kumuʻiʻo ua pono no ka Muscle ulu kā lākou hana hoʻoikaika. Mahalo iā ia, ia mea oluolu, e hana i ke kinona, a lilo i ka mea kaumaha. He nui okoa pakuʻi ai, akā, e mea pono e lawe i ka'āina, ma kona ano maoli (mai keia, a hana hou) no kou kino. No laila, iʻai loaʻa kumuʻiʻo? Ka pane i kēia nīnau ma lalo iho nei.

Aʻai i loko o nā polokina - ka akau haʻuki kino

Nā polokina, e like me ka olelo mua, i ke kumu o ke kumuʻiʻo. No laila, i loko o ka ai e lanakila ka mea. No laila:

1) ka mea, e lawe mua wahi i waena o Salemona kumuʻiʻo huahana. Ka mea, ua i kēia iʻa - he kumu nui o ke kumuʻiʻo a me ka momona, a ua pono ia i ka mea'ōnaehana mānowai koko nenoaiu.

2) ka lua o ka wahi ua noho ma ka 'Olu. Kēiaʻai - wīwī, akā, ua hoakaka e pono ai ke kino kumuʻiʻo, he hao a me ka momona. A hooku iho ma kaʻai 'Olu nicotinicʻakika, i mea no laila, e pono ai i ka mea ola i ke kanaka!

3) Ekolu wahi - pipi. Ma ia he nui nui o ka ai kumuʻiʻo, kiniki a me nā wikamina, i akoakoa ole wale kōkua kūkulu Muscle akā, i hooikaika mai i ka'ōnaehana paleʻea kahua!

4) moa a me ka sēlū hua. Kēia mau huahana iloko o ka hailonaʻana o ke kumuʻiʻo a me ka nui'amino nāʻakika, i mea nui e pono ai no ka Muscle ulu. ʻEluaʻekolu a he hua paha i ka lā i loko o ka waiū (cocktails no ke kaupaona waiwai) a hoolapalapaia palapala, e lilo i kumu maikaʻi o ke kumuʻiʻo.

5) kiliala a me ka papapa maka nō he kahi maikai o ke kumuʻiʻo a me nā polokina. No ka laʻana, ma ka shelves e i e nānā no ka couscous, palaoa germ a me ka oat flakes (bran). Mau a pau mānoanoa meaʻono, a, loa importantly, maikaʻi kēia! Ka mea hiki ke hou i ka mea waiwai huahana, kālua palaoa, kalua porridge, etc.

6) Bean huahana. Ka papapa maka, soybeans, papapa i mea maʻa mau i loko o ka lumi kuke na housewife. Ka mea, e ole wale nutritious, akā, i waiwai. No ka poe e ho onui ana ke kaupaonaʻana a kūkulu Muscle, mau huahana e e invaluable, no ka mea, loaʻa ma kahi o 25% o ka kela la i keia koi 'ana o nā wikamina, 17 nā huna o carbs a me 27-30 nā huna o ke kumuʻiʻo!

7) hua a me kaʻai iā. O ka holo ana, ka poʻe i aloha i ka pono haʻuki kino, ka uku noonoo ana i ka maoli kumu o ka mahuaola! Ma hope o nā mea a pau, i kēia mau huahana mea nui i kumu o ka nui o nā wikamina, antioxidants, phytochemicals! Keʻai Pono e komo broccoli, ula peppers, onions, strawberries, asparagus, carrots, kaʻuala, nā komako, kaʻukama, Kale, lettuce, ai hua pisetakia ... a pau o kēia mau huahana i loko o ka 'ole i kumuʻiʻo no Muscle ka ulu, ma ka hou, ka lau, a hua i loa maikaʻi no ka ola.

Pehea e hoʻohana nā polokina?

Ka papa inoa o nā huahana Ua loa ai liʻiliʻi, akā, no ka mea, o keia waiwai nui, e hiki ke koho pololei aku no oe e pono ai, e like me kā lākou e iho a me ke kanaka aʻo o kou ʻai. Nolaila, laila, i ai pihaʻi me nā polokina ana mākou i loaa. Akā, pehea e hana ia? He nui coaches a me ka poe e komo ana i loko o bodybuilding, ka mea, ua pono ole, e hoʻomāʻewaʻewa mai na nā polokina, no ka mea, i kēiaʻai ua pahuna ma ke ahi momona. Penei, i ke kino reprograms he maʻamauʻai i ka mea e hiki mai ana. Inā 'oe i kekahi mea hoʻomaka, e mea pono ia i nā hoʻolauna i loko o kouʻai kumuʻiʻo ai, a ma mua au ike iʻai pihaʻi me nā polokina, a ma a lakou i mea ole. I pono, e lawe kumuʻiʻo Haalulu iho (2-3 na kiaha no ka lā). Hemolele nō-maia kumuʻiʻo Haalulu iho.

Beauty kumuʻiʻo lama hoʻohuihui 'ia paha Muscle

E hoʻonui i ka waiu (250 ml) iki me ka waiū (100 g), maka sēlū hua (4-5 apana), maia (1 PC) a me ka meli (1-2 tbsp. Puna ai). A pau i kēia i loko o ka, pola a me ka mea hahau no 20-30 mau minuke ma mua o kou workout ( 'ole ma hope o) i ka inu. Ua loaʻa: kumuʻiʻo - 50 g. Momona - 14 g., Calorie - 530 kcal.