ʻO ka mea maʻamau, e hopohopo nā wāhine e like me ke ahi i ka'ōlelo "ulu o kaʻiʻo" aʻaʻole he mea kupanaha, no ka mea, makemake mākou eʻoluʻolu i nā kāne,ʻaʻole e like me lākou. Eia naʻe, ho'āʻo nā kauka e hōʻoluʻolu mai iā mākou ma nāʻano a pau: no ka hoʻonohonohoʻana o ka "male" (ka hoʻohaunaʻana o nāʻiʻo i ke kino a me ka helu holoʻokoʻa), pono ka wahine e hānai i ka pae testosterone heʻumi. Aʻo kēia hoʻi, he mea hiki wale nō me nā mea hōʻike testosterone a me ka mea hauhā.
No laila, hiki iāʻoe ke holo me ka makaʻu ole. I kēia manawa, koe wale nō e hoʻoholo i nā mea e pono ai ke hanaʻia e hoʻoulu i ka uluʻana o nāʻiʻo. ʻO ka mea mua, no ka uluʻana o ka noʻonoʻo e pono anaʻoe i ka hoʻonaʻauao ikaika , akā,ʻaʻole i ulu nā'ōpū i ka manawa, akā ma hope o nā papahana a ma kēiaʻano e kōkua mai kaʻai kūpono no ka uluʻana i ke kino.
Kālepa
E like me kouʻike, no ka liloʻana o ka kaumaha e ponoʻoe e hōʻoia i ka nui o nā calorie e pau ma mua o ka huina i lilo. Eia maanei. Akāʻokoʻa ka calorie calorie, ponoʻoe e koho pono i ka lakene o ka momona-carbohydrate-momona, i mea e loaʻa ai ka paʻakikī, aʻaʻole ka momona momona. No laila, no ka lā eʻai aiʻoe i ka 200-300 kcal iʻoi aku ma mua o ka lilo.
Nā Carbohydrates
ʻO ka hoʻohuiʻana o nā wāhine mai ke kaheʻana o ke kāne, heʻano likeʻole paha, hoʻokahi wale nō kumu - ka hana'aleʻaleʻa carbohydrate. Ma muli o ka hoʻololi ikaikaʻana i nā huapona i loko o nā momona, pono kā mākouʻai ke liʻiliʻi i ka momona, akā, no kēlā mau huaʻalea i haʻaleleʻia e mākou, aia wale nō nā mea lohi. ʻO ka hapa o ka mau'akihu i ka meaʻai no ka uluʻana o ka muscle he 40%.
Ka momona
ʻAʻole hiki iāʻoe ke haʻalele iāʻoe iho me ka "momona" momona,ʻo ia ka - polyunsaturated fatty acids. Aia lākou no ka puhiʻana i ka momona momona, loaʻa iā lākou ka lōʻihi lōʻihi loa o nā waiwai maikaʻi. Loaʻa iā mākou i ka iʻa iʻa. I loko o ka meaʻai maikaʻi no ka uluʻana o ka muscle,ʻo ka hapaha o ka momona he 20%.
Nā Paena
ʻO nā kino - kahi o nā protein, a ma waho o lākou,ʻaʻole hiki iā mākou keʻaʻa i ka hana. ʻO ke kumu o nā proteins he pono i ka lā o ka hua lactic acid. Ke nānāʻia ka'ōmole o ka waiū heʻai piha, aʻaʻole pono e hui pū me nā huahana'ē aʻe. Eia kekahi, i hoʻokahi manawa i ka lā, pono eʻai i kahi mea mai kaʻiʻo (akā,ʻaʻole i hoʻopauʻia nā huahana!), E hoʻolapalapaʻia aiʻole e kālua. ʻO ka māhele o nā protein i kaʻai no ka uluʻana o ka mīkini he 40%.
ʻO nā huaora a me ka fiber
ʻO ka hua a me nā huaʻai,ʻo ia ka mea mua, ka hoʻopiha houʻiaʻana o nā māla huaʻai a me ka waiwaiʻole no ka'ōpiopio digestion cellulose. E hāʻawi i ka makemake i nā huaʻona, no ka meaʻono -ʻo kēia nā huaʻaliki a me ka momona. ʻO ka hōʻiliʻiliʻana i ka hua e lilo i meaʻai kaʻawaleʻole,ʻaʻole ka'āpala.
ʻAʻoheʻaiʻai
ʻO ka hoʻomaopopoʻana i kaʻai wikiwikiʻaʻole wale nō ka pōʻino, akā, he kumukūʻai hoʻi. E maʻa mau iāʻoe e lawe pū meʻoe mai ka home. ʻO kaʻai mai ka meaʻai maʻamau he mau'aleʻaleʻa wikiwiki, nā momonaʻino, nā mālama mālama, a me nā meaʻai meaʻai,ʻaʻole e pili kēiaʻano me kahi ola olakino, hele i nā meaʻai o ka home, he mea maikaʻiʻole no ka uluʻana o kaʻiʻo, akā, no ka moku ola.
Wai
No laila ua hoʻohaʻahaʻa mākou i nā meaʻai a pau e pono ai no ka uluʻana i ka maʻi. Akā, mai hoʻopoina e pili ana i ka wai. ʻO ka wai ma kona'ōmole maʻemaʻe i kēlā lā kēia lā,ʻaʻole ia he emi ma lalo o 1.5 liters. ʻO ka manawa pinepine mākou e hoʻopilikia i ka makewai me ka pōloli.
Nā meaʻai hou
Ināʻoe e hoʻomākaukau ana no ka hakakāʻana, a laila, makemake maoliʻoe i ka meaʻai hoʻonaʻauao i keʻano o nā meaʻai likeʻole. Eia naʻe, inā makemakeʻoe e loaʻa i ke kaumaha noʻoe iho, no ka nani a me ke olakino, a lailaʻaʻole ponoʻoe e maʻa i kou kino i ka meaʻai pāʻani. Ma hope o ka hoʻopauʻana i nā "cocktails protein" a pau, e loli nuiʻoe i ka kaumaha i loaʻa a me kou ikaika. E mālama i nā meaʻai a me ka mea olakino.
ʻO nā mea a pau i koe i kēia manawa,ʻo ia ke komo i loko o ke keena me ka hoʻomakaʻole i ka hoʻonaʻauao mana!