Pōʻalima, ʻOkakopa 6, 2022
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Hōʻaikaʻiʻ .lelo aʻoaʻo Nutr SportsManaʻo kōkua kaupaona kaupaona no 60kg Kanaka

Manaʻo kōkua kaupaona kaupaona no 60kg Kanaka

Wā heluhelu: 8 minuke

ʻAʻole ola ʻai no ka loaʻa ʻana o ka ʻiʻo hoʻokumu maʻamau. He mea nui e hoʻomanaʻo i kēlā me kēia kanaka i ko lākou mau pono meaʻai ponoʻī e like ʻole e like me kou kaumaha, kou kiʻekiʻe, kou makahiki, ke kāne, kou metabolic rates, kou pakeneka momona kino, kona pakeneka o nuipaʻa, kāu mau pahuhopu a me kāu pae maʻamau a hoʻomaʻamaʻa.

Hoʻopili pololei kēia mau mea āpau i ka loaʻa a i ʻole Kaumaha emi, no ka mea, ke helu maikaʻi ʻia, hiki iā lākou ke hoʻopuka i nā hopena maikaʻi loa, no ka loaʻa ka nui mākala ou ho'ākāka mākala. ʻO ka hui pū ʻana o nā macronutrients, i ka nui, kahele ʻia i ka lā a me nā manawa kūpono ka mea e wehewehe pono ai i kēia mau hopena maikaʻi.

Ma kēia ʻatikala, e ʻike mākou i kahi hoʻolālā o mea ʻai pono no ka mea kanaka ma kahi o 60kg kāne, nona ka awelika o 22-25 mau makahiki, 1,75m kiʻekiʻe. ʻO ka manawa hoʻomaʻamaʻa o kēia kanaka ma kahi o 17:00 pm hoʻopilikia kēia i kāu hanana papaʻai, ʻoiai e kau ʻia ia ma kāu papa hoʻomaʻamaʻa.

Essa ʻai ua helu ʻia me kahi o 57Kcal no ka kg kino, ʻo ka huina o 3420Kcal he mea hoihoi ia no ka hana o waiwai loaʻa lohi. ʻO ka ratio macronutrient, ma ka awelika, e puni 40% carbohydrates, 35% proteins a me 25% lipids.

ʻAi no ka waiwai nui
ʻai no ka waiwai nui

E hele mai?

ʻAina 1 - 6 am

  • 100g o ka ʻoka
  • 100g maiʻa
  • 20g o hua pāmaʻi
  • ʻO nā hua manuahi 4

Ma keia mua ʻai wehewehe ʻiʻo ʻai, ʻimi mākou i ka nui o ka ikehu kiʻekiʻe, e wāwahi i ka manawa a mākou i hoʻokē ai i ka wā e hiamoe ai mākou. No kēia mea, hoʻohana mākou i ka oats, kahi kumu o nā carbohydrates paʻakikī, fiber dietary a me nā lipid unsaturated me ka maiʻa, e hāʻawi i nā ʻakika i maʻalahi i ke kino e assimilate. Eia kekahi, waiwai nui ka maiʻa i ka potassium, he mea nui ia no ka ʻoki ʻana o ka ʻiʻo.

I ka pili ʻana i nā protein, hoʻohui mākou i nā hua i waiwai nui a me ke kumu waiwai o nā micronutrients nui e like me choline a me ka protein whey, i mea e hāʻawi ai i nā nui o nā amino acid wikiwiki.

ʻO ka nui o nā lipid ma muli o ka oats, e like me ka mea i ʻōlelo ʻia, a me nā yolks hua manu, nā kumu o nā lipid saturated, pono i ka hana ʻana o nā hormones. steroid, e like me ka hihia testosterone.

Kōkua pū kēia mau lipids i ka omo ʻana o nā wikamina hiki ke hoʻōla ʻia i loko o ka pāʻina.

- Kālepaʻa: 80g
- Pūnaewele: 55g
- Lipids: 32g
- Ka nui o nā calorie: 790Kcal

ʻAina 2 - 9 am

  • 150g o ka umauma moa
  • 100g o ka avocado
  • 75g laiki

I kēia manawa, aia ka lua o kā mākou pāʻina, kahi e pono ai ka nui o nā meaʻai e komo i ke kino a loaʻa i ka waiwai nui ke kino. No kēlā, ua koho mākou i ka raiki keʻokeʻo ma ke ʻano he kumu waiwai nui o nā huaʻāpelu. Hāʻawi ia i nā huehue paʻakikī, akā ʻaʻohe nui o ka fiber dietary, maikaʻi loa no ka hoʻolohi ʻole ʻana i ka digestion a i ʻole ka hopena o ka maʻi gastrointestinal.

Ma ke ʻano he kumu protein, hoʻohana mākou i ka umauma moa. Eia nō naʻe, inā makemake ʻoe, hiki iā ʻoe ke hoʻohana i kekahi iʻa keʻokeʻo lahilahi e like me ka tilapia, cod, hoʻokahi a me nā iʻa pena ʻili ʻole ʻia. Hoʻohana ʻia ka moa i kahi nui kūpono, no ka mea ʻaʻole ia e kōkua, me ka loaʻa o ka ikehu i ke kino, e hāʻawi i nā protein i hoʻonui ʻia. ʻO kēia ke kumu o ka pāpā ʻana i ka synthes synthes.

ʻO ka hope loa, ma ke ʻano he lipids, hoʻohana mākou i ka avocado, a i ʻole ka avocado. Makemake au i ka avocado no ka mea, nutritional, ʻoi aku ka momona o ka momona. He kumu ia o nā lipid unsaturated, ʻoi aku ka monounsaturated, kahi mea e maikaʻi ai lākou no ka pale ʻana i nā maʻi maʻi maʻi, nā pilikia dyslipidemia, a me nā mea ʻē aʻe. Loaʻa ka nui o ka ikehu, loaʻa iā mākou kahi lako maikaʻi o nā calorie me ka hāʻawi ʻole ʻana i nā meaʻai he nui. Ma ke ʻano he bonus, hāʻawi ʻia ia i kahi nui o ka fiber dietary a me nā micronutrients, ʻo ia hoʻi ka potassium.

- Kālepaʻa: 70g
- Pūnaewele: 39g
- Lipids: 13g
- Ka nui o nā calorie: 555Kcal

ʻAina 3 - 12:00 (awakea)

  • 75g laiki
  • 25g mau pi
  • 150g pipi
  • 100g o nā mea kanu

I kēia kolu o ka pāʻina, a he nui ka poʻe i ʻike he "ʻaina awakea", he ʻaina ʻaina maʻamau ko mākou a Brazil, e hōʻike mālie ana hiki ke ʻai i nā ʻano meaʻai like ʻole e hoʻopau ai ka poʻe mai kā lākou papaʻai, e like me nā pī.

ʻO ka mea mua, ʻo kā mākou kumuwaiwai wahie he laiki a me nā pī, me ka laiki ka mea nui. Kēia hui, i ka hoʻohui i nā carbohydrates, hāʻawi pū kekahi i nā protein o ke kumu olaola kiʻekiʻe. ʻOiai e pili ana i nā protein o ke kumu o ka mea kanu, ke hui pū ʻia, kōkua lākou kekahi i kekahi i kā lākou aminograms, kahi e waiwai nui ai ke kino i ke kino. Hoʻonui ka pīni i ka digestion, no laila ke hoʻomaikaʻi nei i ka momona o ka momona.

ʻO ka raiki a me nā pi kekahi kumu waiwai nui o nā micronutrients: Zinc, hao, magnesium a me B-complex vitamina kekahi o lākou.

No kā mākou protein, ʻaʻohe mea ʻē aʻe o kaʻiʻo ʻulaʻula! ʻAe, he nui ka poʻe e manaʻo nei he moa wale ka ʻai, akā he kuhihewa kēlā. ʻAʻole hiki iā ʻoe ke hoʻohana i ka ʻulaʻula i kāu papaʻai. ʻO ia, i ka hāʻawi ʻana i nā protein o ke kumu olaola kiʻekiʻe loa, hāʻawi pū kekahi i ka cyanocobalamin (wikamina B12) o ka maikaʻi loa o ka bioavailability, heme iron ʻo ia ka mea i lawe maikaʻi ʻia e ke kino pū kekahi a waiwai pū kekahi me nā huakī paʻakikī B, me ka hāʻawi ʻo ka Creatine, kahi amino acid hiki ʻole ke mālama ʻole ʻia e ka poʻe hoʻomaʻamaʻa i nā hana hoʻoikaika kino i ka laulā, no ka mea pili pono ia me ka hana hou ʻana o ADP i ATP ʻo ia kā mākou "kālā ikehu".

ʻO ka hope, hoʻohana mākou i nā mea ʻai, ʻoiaʻiʻo! He mea nui lākou i ka hāʻawi ʻana i ka fiber insoluble, i kahi kikoʻī, a me nā micronutrients hoʻi. Hiki iā ʻoe ke hoʻohana i nā mea ʻala ma luna o lākou, mai hoʻohana wale i ka aila a i ʻole nā ​​kohu momona.

- Kālepaʻa: 75g
- Pūnaewele: 45g
- Lipids: 10g
- Ka nui o nā calorie: 570Kcal

ʻAina 4 - 15:00 pm (3:XNUMX pm)

  • 400g o kaʻuala
  • 150g o ka ʻīhi tilapia

Hiki ke noʻonoʻo ʻia kēia i kā mākou hoʻomaʻamaʻa paʻa paʻa, no laila ʻaʻohe mea i ʻoi aku ka maikaʻi ma mua o kahi ukana ʻoi aku ikehu, ʻoi aku ka maikaʻi mai nā carbohydrates. ʻAe, makemake mākou i nā kalapona no ka maʻalahi o ka ʻai ʻana. A no kēia kumu hoʻokahi ʻaʻole mākou e hoʻohana i nā ʻiʻo momona a i ʻole nā ​​momona ʻē aʻe i kēia ʻai. Ma waho aʻe o ka hoʻopilikia ʻana i ka hoʻokaʻawale ʻana o GI a no laila e hoʻohuli i ke kahe koko ma mua o nā ʻiʻo, hōʻike nā haʻawina e hiki ke hoʻemi i ka hoʻohana ʻana o ka lipid pre-workout kiʻekiʻe i ka huna ʻana i nā pae GH.

Ma ke ʻano he kumu o ka carbohydrate, hoʻohana mākou i ka ʻuala, no ka mea, ʻoi aku ka nui o ka ikehu. Hāʻawi ʻo ia i nā haʻahaʻa paʻakikī, a ʻoi loa i waena o kāna mau micronutrients nā huaora B-complex e komo ikaika i nā mea āpau. ke kinikini ikaika a maikaʻi loa e hoʻopau ʻia ma mua o ke aʻo ʻana. ʻAʻole ʻae ka ʻuala i ka hyperinsulimia a i ʻole rebound hypoglycemia a mālama i ka hoʻokē ʻia ka metabolism .

Mai nā protein, e hele kāua mai ka tilapia. No ke aha mai ka moa? Simple! ʻO ka manawa digestion! Ma muli o ka liʻiliʻi o ka fibrous, lawe ka tilapia i ka manawa liʻiliʻi e ʻeli a no laila he koho maikaʻi loa ke pono mākou i kahi ʻōpala gastrointestinal wikiwiki, e like me ma mua o ka hoʻomaʻamaʻa.

- Kālepaʻa: 112g
- Pūnaewele: 35g
- Lipids: 4g
- Ka nui o nā calorie: 624Kcal

ʻAina 5 (ka hana ma mua koke) - 16:30 pm

  • 25g o L-Glutamine
  • 45g o Waxy Maize
  • 10g o BCAAs
  • 15g o ka hydrolyzed whey protein
  • 5g o ka mea hana

I loko o kā mākou hana mua, kahi i hana koke ʻia ma mua o ka hoʻomaka ʻana o kā mākou hoʻomaʻamaʻa ʻana, kahi hoʻoluliluli wikiwiki, i loaʻa nā amino acid pono (e like me nā kaulahao lālā), i lawe ʻia ma mua nā protein protein waiwai nui (a no laila ke koʻikoʻi o ka wai hydrolyzed whey) a me nā waihā. mai ka waxy maize, ʻoiai me ka maʻalahi o ka ʻai ʻana, mai hoʻokiʻekiʻe i nā kiʻekiʻe o ka insulin i loko o ke kino.

Akā, hilinaʻi mākou i ka creatine a me nā mea ʻē aʻe nā mea hoʻohui e loaʻa ai ka nui o ka ʻiʻo, e hoʻoikaika i ka ATP synthesis a me L-Glutamine kahi anticatabolic maikaʻi loa a hoʻemi i ka hopena i ka ʻōnaehana pale (no ka mea, hoʻohaʻahaʻa ka hana kino i ka ʻōnaehana immune).

Mai poina e inu i kahi wai maikaʻi me kēia hoʻoluliluli, ʻoiai he mea nui ka hydration no ka hana maikaʻi a ʻoiai no kou olakino. Ma kahi o 500-600ml o ka wai i kēia kiko ua lawa.

I ka wā hoʻomaʻamaʻa, pono ʻoe e inu wai wale nō. ʻAʻole wau ʻike i kahi mea maikaʻi i ka hoʻohana ʻana i nā intra-workouts a me nā mea like no ka hapanui o ka poʻe.

- Kālepaʻa: 45g
- Pūnaewele: 12g
- Lipids: 1g
- Ka nui o nā calorie: 237Kcal

ʻAina 6 (ka hana ma hope koke) - 18:00 pm

Eia hou, ua lulu like mākou i ka manawa ma hope o ka hoʻolālā. He aha nā mea e loli ai, i ka ʻoiaʻiʻo, ka nui o nā protein, kahi kiʻekiʻe aʻe ma muli o ka nui o ka pono no nā hōʻailona a me ka hāʻawi ʻana o nā calorie i ke kino.

He mea pono e hoʻomaopopo i ka ʻike ʻia i ka ʻepekema ʻo ka ʻai wai e ʻai koke ʻia ma hope hoʻomaʻamaʻa kaumaha ʻAʻole pono ia no ke kūkulu ʻana i ka ʻiʻo, akā ʻo ka mea e hoʻoholo ai i kēia ka nui o nā meaʻai a, ʻoiaʻiʻo hoʻi, ʻai ʻia nā calorie i ka lā a pau, i ka pule, no ka mea, hoʻihoʻi ʻia i nā lā, ʻaʻole nā ​​hola.

Ua ʻike nō hoʻi mākou ʻo ka ʻai ʻana i nā carbohydrates ma hope koke o ka hoʻomaʻamaʻa ʻana, ʻaʻole ia e hoʻonui i kāu helu synthesis protein. ʻIke ʻia, i kēia hihia, hana mākou i kēia ʻai i mea e hāʻawi wikiwiki ai i ke kino me nā calorie (i ka manawa kūpono) a me ka hoʻolaha ʻana i kekahi mau hōʻailona kikoʻī, no laila e hiki ai ke hoʻonui i nā pae o nā kaʻina hana e hoʻonui ai i nā pae o ka maikaʻi. hypertrophy a i kēia manawa, hyperplasia.

- Kāpikaʻa: 45g
- Pūnaewele: 22g
- Lipids: 2g
- Ka nui o nā calorie: 286Kcal

ʻAina 7 - 19:00 pm (7:XNUMX pm)

  • 440g o kaʻuala ʻEnelani
  • 150g pipi
  • 6g aila niu
  • 200ml o 100% wai hua waina maoli

I kēia pāʻina aʻe e pono mākou e hoʻonui i nā calorie hou aku, no ka mea ʻo kēia ka manawa e hoʻohana maikaʻi ai ke kino iā lākou. No kēia, hoʻohana mākou i nā ʻōpikipiki me ka maʻalahi o ka digestion, i mea e ʻole ai ka māʻona ma mua a hoʻohana mākou i nā kumu protein i kōkua i ka hāʻawi ʻana o ka momona.

ʻO ka mea mua, ʻo nā haʻalako mai kaʻuala, paʻakikī (a ʻae ʻia i ka papaʻai, ʻokoʻa i ka mea i manaʻo ʻia e nā mea he nui), a ʻoi aku ka maʻalahi o ka lawe ʻia ʻana, he hoʻonohonoho ʻokoʻa ma mua o nā haʻuki i hoʻohana ʻia ma mua, e hoʻomaka ana i kahi "haʻalulu" i ke kino, no laila pono e hana ʻoi aku ka maikaʻi i ka metabolizing ʻana i kēia mau meaʻai. He waiwai nō hoʻi ia i ka potassium e pono e hoʻololi ʻia, no ka mea, ua hāʻule paha i ka wā o kāu hoʻomaʻamaʻa.

Hoʻohana pū mākou i ka wai hua waina holoʻokoʻa e hāʻawi i ka nui o nā meaʻai antioxidants i ke kino, e like me ka resveratrol a me ka huaora C, a me ka nui o nā kalapona e hele pū me nā mea i hoʻolako ʻia i ka ʻuala.

No ke kumu protein, loaʻa kā mākou pipi, hou. E like me ka mea i ʻōlelo ʻia, he pae maikaʻi kāna o nā creatine a me nā micronutrients. Eia hou, e hāʻawi ia i kahi kiʻekiʻe o nā lipid ma mua o nā mea i loaʻa i kaʻiʻo moa momona, no ka laʻana, kahi e hoʻomaikaʻi ai i ke kaulike o ka ikehu. Inā makemake ʻoe, hiki iā ʻoe ke hoʻololi i ka nui o kaʻiʻo no ka salemona.

ʻO ka mea hope loa, ʻike mākou ʻaʻohe pono e hoʻopau i ka nui o nā lipids i ka hana ma hope, akā hiki iā mākou ke hoʻopau i kahi MCT liʻiliʻi (i kēia hihia, e hele mai ana mai ka aila niu) e hoʻāla i nā pae ikehu a no ka mea like loa kēia mau lipids me nā huehue ʻaihue a ʻaʻole e hoʻopaneʻe i ka haʻalele ʻana o GI.

- Kālepaʻa: 105g
- Pūnaewele: 36g
- Lipids: 19g
- Ka nui o nā calorie: 735Kcal

ʻAina 6 - 22:00 pm (10:XNUMX pm)

  • 4 hua piha
  • 100g o ka tī liʻiliʻi
  • 15g mau hua palaʻa Brazil
  • 100g o nā mea kanu

No nā moeʻuhane maikaʻi, ʻaʻohe mea maikaʻi ma mua o kahi kaiapuni anabolic aia ma ke kino. No kēia, ʻaʻohe mea ʻoi aku ka maikaʻi ma mua o nā protein o ka waiwai biological kiʻekiʻe i hui pū ʻia me nā lipids, no ka mea, e hiamoe ana mākou a ʻaʻole pono mākou i ka nui o nā kalapona.

No nā proteins, loaʻa iā mākou nā hua holoʻokoʻa, kahi e hāʻawi ai i nā lipid pono i loko hana ʻana i ka testosterone a me ka paʻakai, kahi kumu o ka casein, a me AVB.

No nā lipida, nānā mākou i ka ʻai i loaʻa i loko o nā hua, akā ua hoʻohui mākou i kahi mau hua liʻiliʻi Brazil, no ka mea waiwai lākou i nā antioxidant a me nā meaola kūpono i ka pale ʻana i ka thyroid a me ka hana ʻana i ka testosterone.

ʻO nā mea kanu i hele mai ma ke ʻano he ala e loaʻa ai ka māʻona maikaʻi loa, hoʻonāukiuki i ka digestion protein a hāʻawi i nā micronutrients a me nā fiber dietary i ke kino pū kekahi.

- Kālepaʻa: 9g
- Pūnaewele: 44g
- Lipids: 34g
- Ka nui o nā calorie: 518Kcal

Ka Hopena

Ma kēia ʻatikala, no laila, hiki ke ʻike i kahi laʻana o kahi meaʻai no kahi kanaka 60kg makemake loaa nuipa lohi.

Akā e hoʻomanaʻo i ka hoʻololi ʻana i kāu mau pono ponoʻī a ʻimi i nā ʻoihana maikaʻi e hoʻololi maoli i kāu maʻamau. Hoʻomaʻamaʻa maikaʻi!

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