ʻO kaʻaiʻana o ka BUCCH e hilinaʻiʻia ana ma ka hoʻololiʻana i ka protein a me nā lā'aʻaʻahu, e kōkua ana i ka hoʻoikaikaʻana o ke kino e hoʻokaʻawale me nā waihona momona i hoʻonuiʻia. ʻO kēiaʻano o ka liloʻana o ke kaumaha e like me nā mea he nuiʻole āu e nele i ka kaohi nuiʻana iāʻoe iho i ka meaʻai a pilikia i ka pōloli. ʻO ka maikaʻi o kaʻaiʻana, hiki ke hoʻokaʻawaleʻia ka papahana no ka hebedoma, e noʻonoʻo ana i nā kānāwai kūikawā a me nā koho. E hoʻomau i ka lilo i ka kaumaha ma kēiaʻano hiki ke hana i nā hebedomaʻehā.
Nā kumuhana e kūkulu i kahi papa inoa i ka meaʻai
ʻO kēiaʻano pilikino kaumaha e kauʻia ma luna o nā lāʻehā, aʻo kēlā me kēia me kona pono pono'ī. No nā lāʻelua mua, ponoʻoe eʻai i nā meaʻai lola i mea nui no kaʻiʻo muscle. No ke ola e lilo i mea ikaika, e hoʻohana ka kino i ka momona a me ka glycogen momona. ʻO ka lā aʻe ma kaʻai BEACH menu no nā kaikamāhine he carbohydrate, aʻo ke kumu o ia e hoʻopiha i ka mālama'āina glycogen. Mahalo i kēia,ʻaʻole ke kino i ke kaumaha a hoʻomau i ka hana ma ke aupuni i hala. ʻO ka hā o ka lā e pili ana i kaʻaiʻana i nā mea'enela a me nā meaʻaleʻa momona, ka mea eʻae ai iā mākou ke hoʻomaʻamaʻa i ke ala o nā hana hana kūmole. Ma hope o kēlā, ponoʻoe e hana hou i nā mea a pau. ʻO kekahi kumu koʻikoʻi ma ka papaʻai kiko'īʻo BEACH -ʻaʻoleʻoe e pono ke hoʻopaʻa pono iāʻoe iho i ka meaʻai, e mālama pono i ka papahana o 1200 kcal. No ka loaʻaʻana o ka hopena maikaʻi loa, ponoʻoe e hoʻoikaika mau.
I ka hanaʻana i ka papa inoa, e noʻonoʻo i ka nui o nā lālā protein e hoʻonuiʻia ka nui o ka protein i 2 kg no kilokika o ke kaumaha, a me nā lāʻahu o ka pahuhu 1 kg. ʻO nā'alekolo, hikiʻole ke mālamaʻia, akā, loaʻa wale nā huaʻala , nā huaʻona, nā meaʻai, nā meaʻai a me nā meaʻai'ē aʻe i waiwai i nā kaʻapona'aleʻa. E noʻonoʻo i kahi hiʻohiʻona o ka papa inoa no ka pule o ka wiki BEACH no nā kaikamāhine.
No ka lā pona:
- Pōʻakai :ʻelua mau huaʻupuʻu pa'ū, nā kīmato a me ke kī.
- Ka Pāʻani : 150 g ka liʻiliʻi liʻiliʻi liʻiliʻi a iʻole ka paila pūmua.
- ʻO ka Lunch : 100 g o ke kīpī'ūpī a me 150 g o nā huaʻalina momona.
- Kaʻaina ahiahi : 150 grams o ka iʻa momona (kaʻiʻo lean) a kefir.
No ka lāʻaeʻa:
- Pōʻakai kakahiaka : 250 grams o ka oatmeal, i kāluaʻia i ka waiū momona momona, a me ka maiʻa.
- Ka Pāʻani : i ka'ōlaʻi aiʻole i kaʻalani.
- Lunch : 125 grams o ka iʻa momona, 150 grams o ke raiki me ka ulana'ōmato, ka salakeke o nā kukama a me nā greens, a me ka loleʻaʻahu, e hoʻohana i kaʻaila.
- Meaʻai : 200 g kāpena a iʻole ka mīmila maʻamau a me ka 1 tbsp. kefir.
No ka'āpanaʻaiʻana:
- Breakfast : 250 g oatatal (buckwheat) porridge,ʻelua hua a me ka tile.
- Pāʻani : 1 tbsp. kefir a me kahi'āpana o ka'ati me ka liiki.
- Lunch : 100 maumu o ke kī kulupa a me 150 grams o ke raiki me nā huaʻai.
- Kaʻaina ahiahi : 150 g o ka hīniʻi a me ka 100 g o ka sludā i kāpīʻia me ka kirīpiʻula.