Pehea eʻai ia Kacha

Malama pono kino ia oe e ma ka hale haʻuki mea i emi nui ma mua o mahalo i ka hookoikoi a me ka hooluolu malaila. No laila, o ka ninau: pehea eʻai ia i ka a kowali ae, ka loa i pili no ka poe e hele aku e loaa Muscle nuipa a. I mea e loaaʻi ka Muscle nuipa a, oe e ike ia iloko o ka hale haʻuki kou kino nele i ka lawa nui o ka mahuaola mea, e haawi aku ia ia i ka mana e hiki ia ia ke lanakila i ka haawe.

Ke manao nei makou i ka ike ana i ka ai ka wā e a kowali ae, ma kekahi hihia he mea hiki ole ke hele pololi i loko o ka hale haʻuki. He mea pono eʻai ai i mua o ka workout.

ʻO kēia mau manaʻo kōkua e familiarize oe me pehea eʻai i ka akau, i ka wa e oniu.

Ke kumu o ke kino - kumuʻiʻo.

No ka Muscle ulu pono kumuʻiʻoʻai a me ka mea pono e ma muli o ka kēia huahana. Pipi, ka moa, ka iʻa, heʻano o ka papapa maka, me ka pauka, kumuʻiʻo noʻonoʻo. Ma luna o ia mau haʻahaʻa-momona a me ka haʻahaʻa-momona haleʻuwī waiū huahana - me ka waiū, ka waiu, me ka waiū a me ka yogurt. Oe i ka mana i kaʻai ana o ke kumuʻiʻo - 2 nā huna no kilogram o bodyweight. Mai ka kino hiki ole ka hoʻokemu no ka palaoa oi aku 30-40 nā huna o kumuʻiʻo, ka holoʻokoʻa i kela la ana i haawi e ia 5-6? Eaia.

ʻai hou carbohydrates.

Malama ana i na rula o ana i ka ai ka wā e a kowali ae, e pono e hoomanao i ka papa kuhikuhiE kumu o carbohydrates no kou kino e e kiliala, ka lau, hua, a me ka carbohydrate ka pauka noʻonoʻo. I ka maʻi nele o carbohydrates i loko o kaʻai i ke kino hoʻomaka e hoʻohana i kou Muscle'aʻaʻa like me ka "wahie". No laila, a pau kou aʻo e e futile. He mea pono e koho i nā huahana kahi hou carbohydrates. Ua hiki ke Masa uala, nulu'Īkalia, raiki, pancakes, paʻi hua waina, me ka meli, oatmeal nā kuki, muffins, maia a me ka pala me na ohia.

Calories - he ololi ma ka Muscle ulu.

E noke ana oe e e noho hou calories ma mua o kou lilo. Muscle ulu mea kanalua ma ka pono o ka ikehu hoʻokomo o. No laila, na nāʻiʻo e ole ulu ina e hoolilo hou calories ma mua o kouʻai hoʻolako. Ke kanawai o ka hoʻoulu Muscle nuipa a ma muli ia o ka loaa ana o ka oi calories i loko o ke kino. Inā na nāʻiʻo mai i ulu ma hope o ka māluhiluhi workout, e hiki ke hui aku i kela la i keia meaʻai no kekahi 100 nā huna o carbohydrates, like loa me ka hopena ma ka papakaumaka.

E lauwili ai.

He mea nui ka wā ka hoʻoholo 'ana ma ana i kaʻai'ākau ia o ka lulu koʻu hoomaopopo ana he mea hiki ole i ka ulu i ka Muscle ma luna o kaʻai, i ka i kahi o maoli huahana oe, e lawe me ka pauka, a me nā minelala hao a me nā wikamina ma huaale. Nutritionists ike i kanuʻai pihaʻi me phytochemicals mea i antioxidant waiwai. Ka mea, pale aku maʻi, hooikaika i ka'ōnaehana paleʻea'ōnaehana, neutralize microorganisms. ʻaʻole i nā mea a pau i loko o nā pahu pauka huahana ia waiwai. Experience hōʻike i ka mau o ka ilihune maoli ai, Muscle nuipa a aole e ulu. Na kela la i keia 'ike no Pono e komo i ka liʻiliʻi ekolu e lawelawe ana o ka lau a me ka hua like nui. I ka hooilo, ka mea hiki ke hou i ka yoghurt (kumuʻiʻo lama hoʻohuihui 'ole porridge) hou paʻahau strawberries, blackberries, blueberries, melons apana. Me ka nulu'Īkalia a me ka laiki i inu ai: cabbage, Fish a me peppers kua ia onion. One a elua manawa i ka lā eʻai ai i ka nui o ka hapa nō Appetizers me kaʻai aila.

Kino ma hope o hoʻokō '.

I mea maopopo e loa ana i ka ai ka wā e a kowali ae, e pono e ike i ka meaʻoi loa-, pili hoounauna maoli i ke kala o hormones, a hiki i ka make ana o ke Muscle'aʻaʻa. Mau hormones i mau makana i loko o ko mākou hopohopo ole physical stress. No laila, ma hope koke iho o ka pau ana o ke aʻo 'oe pono eʻai "hookeai" carbohydrates. E hana i kēia, ua mākaukau bagels, oatmeal nā kuki, paʻi hua waina, me ka meli. Back ma ka ia nā waihona ukana lumi e eʻai no kilogram o ko lākou mau kino paona 1.5 nā huna o carbohydrates. Like no ka kumuʻiʻo, a laila ka mea, hiki ke hoʻohana 'ia ma ka lepo lā, i loko o kēia palapala ka mea, ua pono ke kemu ma ka māluhiluhi nāʻiʻo.