Bella Adams
ʻO ka meaʻai waiwai nui e mālama iā ʻoe i ka piha no ka manawa lōʻihi, hoʻoikaika i ka ulu ʻana o ka ʻiʻo, hoʻoponopono i kou kaulike hormone, a hōʻoia i ka manaʻo maikaʻi aʻe o ka maikaʻi - ʻae, hiki ke lilo i ke kaumaha me ka meaʻai momona. Eia naʻe, he mea nui e hoʻomanaʻo i kēia.
ʻO nā meaʻai hou, e like me kaʻai ketogenic, ke alakaʻi nei i ke ala a ke hilinaʻi nui nei i nā kumu protein mea kanu a me nā holoholona - me ka manaʻo e lilo ke kaumaha, kūkulu i ka ʻiʻo, hoʻoikaika i nā hormones ulu e like me ka testosterone, a me ka hoʻoulu ʻana i ka momona metabolism.
Akā ʻaʻole pono ia e like me ka ʻai keto. E hōʻike mākou iā ʻoe i ka nui o ka protein āu e pono ai i kēlā me kēia lā, pehea e hoʻokomo ai i kahi meaʻai protein kiʻekiʻe i kāu hana maʻamau i kēlā me kēia lā, a me nā meaʻai waiwai nui e nānā ai.
He aha ka meaʻai protein kiʻekiʻe?
ʻO ka meaʻai protein kiʻekiʻe e nānā i nā protein, e like me ka inoa. ʻO ka Protein, me nā momona a me nā haʻahaʻa, ʻo ia kekahi o nā macronutrients nui e pono ai ke kino e ola.
ʻO ko mākou mau ʻiʻo, lauoho, ʻili, puʻuwai, a me ka lolo ka nui o nā protein a me nā waikawa amino.
ʻO nā proteins nā amino acids lōʻihi. ʻEiwa o ka 20 amino acids ʻaʻole hiki ke hana ʻia e ko mākou kino ponoʻī, no laila pono lākou e lawe ʻia ma o ka ʻai.
ʻO nā meaʻai e like me ka lentils, cashews, cheese, hua manu, tofu, oatmeal, soybeans, ʻiʻo, nā lau ʻōmaʻomaʻo, spelled flour, a me ka tuna, a me nā mea ʻē aʻe, aia nā ʻeiwa amino acids pono.
Ua kapa ʻia ka meaʻai i ka protein-waiwai inā ʻoi aku ka liʻiliʻi o 20 pakeneka o ka pono o ka calorie i kēlā me kēia lā e ka protein.
ʻO wai nā manaʻo meaʻai momona kiʻekiʻe ma laila?
Ua hoʻomaka ia me ka ʻai haʻahaʻa-carb. ʻO ia kekahi o nā meaʻai i hoʻomaʻamaʻa nui ʻia, kahi e hoʻopau ai i ka hapa nui o nā meaʻai momona momona mai ka papa kuhikuhi.
ʻOi aku ka paʻakikī, akā kaulana loa i kēia manawa, ʻo ia ka meaʻai ketogenic controversial. Me kēia Diät ua uhi ʻia ka pono o ka ikehu i ka 5 pakeneka wale nō e nā hydrates lanahu, i ka 35 pakeneka e nā protein, a i ka 60 pakeneka me nā momona.
Eia nō naʻe, ma kahi o nā pono he nui, ʻo ka ʻai keto kekahi e lawe mai i kekahi mau hemahema.
No wai ka meaʻai nui-protein kūpono?
Ma ke kumu, pili ka meaʻai protein kiʻekiʻe no kēlā me kēia o mākou, no ka mea, hana nā protein i nā hana koʻikoʻi i ke kino.
No ka laʻana, hoʻopuka lākou i nā enzyme āpau a me kekahi mau hormones. Ma o nā protein, hiki iā mākou ke komo i ka hao i loko o ke kino. Eia kekahi, ʻo nā antibodies o ka ʻōnaehana pale ka nui o nā protein.
No laila, waiwai nui nā protein no ka mea e hoʻoponopono ai lākou i nā sela kīnā ʻole a lawe i ka oxygen a me nā momona. ʻIke ʻoe - me ka ʻole o nā protein, ʻaʻohe kanaka e hiki ke ola. Akā i loko o nā kūlana hea ʻoe e hoʻonui ai i kāu ʻai protein?
Ke ʻimi nei ʻoe i kahi pahuhopu hoʻemi kaumaha
ʻO nā proteins, me kā lākou 4 calories no ka gram, ua like ka nui o nā calorie e like me ka carbohydrates, akā ua hoʻololi ʻia lākou i kahi ʻano ʻokoʻa: mai loko o 100 calories mai ka protein, a hiki i ka 24 calories ua hoʻohana ʻia no kā lākou ʻai ʻana, e like me ka German Nutrition Society.
Kapa ʻia kēia hana ʻo ka hopena wela. ʻO ia hoʻi, hoʻonui ka protein i ka metabolism ma o ka hoʻopau ʻana i ke kino i nā calorie ʻē aʻe i ka wā e ʻeli ai i ka protein. Ma kahi kokoke i ka hapahā o ka ikehu meaʻai o ka protein e pau ʻole me ka pae ʻole ma ka pūhaka.
Ma 2010, he hui noiʻi Denemaka i alakaʻi ʻia e Thomas Meinert Larsen lāua ʻo Arne Astrup mai ke Kulanui o Copenhagen i hōʻoia i kā lākou Diogenes aʻo ʻana i nā meaʻai waiwai nui o ka protein e mālama i ka manaʻo o ka satiety no ka lōʻihi, he liʻiliʻi wale nō ka hopena i ke kiʻekiʻe o ke kō koko, a ʻo ka hapa nui. pale i ka hopena yo-yo ma hope o ka lanakila o ka pohō kaumaha.
Makemake ʻoe e kūkulu i ka ʻiʻo nui
Me ka ʻole o nā protein ʻaʻohe kūkulu ʻiʻo - he helu maʻalahi loa. Aia ka ʻiʻo he 20 pakeneka o ka protein. ʻOiai he mea hoʻolako ikehu koʻikoʻi nā ʻakika a me nā momona no ka hana ʻana o ka ʻiʻo, pono ka hāʻawi ʻana i nā protein no ka mālama a kūkulu ʻana i ka nui o ka ʻiʻo i kēia manawa a i ʻole ka hoʻoponopono ʻana i nā cell muscle ma hope o ke aʻo ʻana.
E kamaʻilio e pili ana i ka hana hou ʻana: he mea koʻikoʻi ka testosterone hormone ulu no kēia. ʻO ka hoʻokuʻu ʻia ʻana o ka testosterone e hoʻomalu nui ʻia e ka meaʻai waiwai waiwai.
Ma waho aʻe o ka hoʻoulu hou ʻana o ke kelepona ma hope o ka hoʻomaʻamaʻa ʻana, hōʻoia ka testosterone e kūkulu mālie ʻia ka nui o ka ʻiʻo.
He mea koʻikoʻi ka pae testosterone no nā wahine: Inā haʻahaʻa loa, hiki iā ia ke alakaʻi i ka haki hou ʻana o nā ʻiʻo a hāʻule ka libido a me nā pae ikehu.
ʻO ke kūkulu ʻana i ka nui o ka ʻiʻo e hilinaʻi ʻia ma ka 70 pakeneka ma ka ʻaoʻao ʻākau, ka meaʻai protein kiʻekiʻe a me ka 30 pakeneka ma ka hoʻomaʻamaʻa kūpono (e laʻa me ka hoʻomaʻamaʻa ikaika i hui pū ʻia me kahi haʻawina HIIT liʻiliʻi).
ʻEhia ka nui o ka protein āu e ʻai ai i kēlā me kēia lā?
ʻO ka haʻahaʻa haʻahaʻa o ke olakino olakino no ka protein, e like me ka German Nutrition Society (DGE), he 0.8 grams o ka protein i hoʻokahi kilokani o ke kaumaha o ke kino.
No ka laʻana, pono e ʻai ke kanaka he 65 kilokani ma kahi o 52 grams o ka protein i kēlā me kēia lā. Ma ʻaneʻi hiki iā ʻoe ke loaʻa nā meaʻai momona a pau me kā lākou protein ma ka 100 grams i hiki iā ʻoe ke hōʻuluʻulu i kāu pono ponoʻī i kēlā me kēia lā me nā mea hoʻolako protein i kūpono iā ʻoe.
Eia naʻe, ʻaʻole ʻae ka ʻōlelo haʻahaʻa loa iā ʻoe e kūkulu i ka nui o ka ʻiʻo. Mālama wale ia i ka holo mau ʻana o nā hana koʻikoʻi a pau o ke kino - ʻo nā ʻōkana a me nā ʻōnaehana pale e noho mau.
ʻEhia ka nui o ka protein e pono ai nā mea pāʻani e ʻai?
Wahi a ka ʻōlelo aʻoaʻo DGE, ua lawa ka 1.2 grams o ka protein no ke kilokani o ke kaumaha o ke kino e kūkulu i ka nui o ka ʻiʻo (nā ʻiʻo i wehewehe ʻia).
No ka pale ʻana i ka hoʻomaʻamaʻa ikaika ikaika a i ʻole ke kūkulu ʻana i ka nui o ka nui o ka ʻiʻo, ʻoi aku ka ʻai ʻana o ka protein i kēlā me kēia lā ma waena o 1.8 a me 2.2 grams o ka protein i hoʻokahi kilokani o ke kaumaha o ke kino.
ʻO nā mea maikaʻi a me nā pōʻino o ka meaʻai protein kiʻekiʻe
ʻOi aku ka maikaʻi o ka meaʻai protein kiʻekiʻe ma mua o nā hemahema:
- Ka hoomalu ana i ke kaulike o ka hormone
- Aia nā enzyme i nā protein - no laila he mea nui ka ʻai ʻana i nā protein, i hiki ke hoʻomau i ka hana ʻana i nā enzymes hou.
- ʻO nā amino acid ke kuleana no ka lawe ʻana i ka oxygen a me nā momona i ke kino
- Ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā cell, e laʻa i nā ʻiʻo, nā ʻiʻo
- ʻO ka manaʻo lōʻihi o ka māʻona, ma muli o ka liʻiliʻi o ka hopena i ke kiʻekiʻe o ke kō koko a me ka manawa hoʻomaha lōʻihi o nā meaʻai momona.
- ʻO ka hoʻoulu ʻana i ka metabolism momona
Hiki ke kū mai nā pōʻino me ka meaʻai protein kiʻekiʻe inā maikaʻi loa ke koena o ka calorie i ka lā. No ka laʻana, inā ʻoe e ʻai ʻoi aku ma mua o ka ʻai maoli ʻana, e loaʻa iā ʻoe ke kaumaha me ka meaʻai protein kiʻekiʻe ma mua o ka lilo ʻana o ke kaumaha e like me ka makemake.
Eia kekahi, pono e mālama pono i ka ʻai ʻana i ka nui o nā mea kanu i mea e komo ai i ka fiber a no laila e hoʻoikaika i ka metabolism.
He mea pōʻino paha ke kumu o ka ʻaoʻao hoʻokahi o ka protein: i ke koho ʻana, e hele i kahi hui o nā mea kanu a me nā kumu protein holoholona e pale aku ai i nā aʻa mai ka "calcification" a no laila mai nā maʻi cardiovascular.
ʻO ka hiki ke hōʻino ʻia nā puʻupaʻa e kahi meaʻai protein kiʻekiʻe i hōʻole ʻia e kahi noiʻi Belgian i mālama ʻia e ka Institute of Physical Education and Kinesiotherapy ma ke Kulanui Free o Brussels.
No laila, no ke kanaka olakino, ʻaʻole ʻino ka hoʻonui ʻana i ka protein. Ua hōʻike wale ʻia ka pono o ka puʻupaʻa i ʻehiku mau lā e hoʻololi ai i ka pae kiʻekiʻe o ka protein (1.2 grams no ka kilo o ke kaumaha o ke kino).
ʻO ka nui o nā waikawa amino i pono ʻole i ke kino, ua hoʻololi ʻia i urea, a me nā mea ʻē aʻe, a hoʻokuʻu hou ʻia ma o nā puʻupaʻa.
ʻAʻole pōʻino nā puʻupaʻa olakino e ka nui o ka protein. Eia nō naʻe, inā e ʻai nui mākou i ka protein, pono mākou e inu i nā wai e kākoʻo i nā puʻupaʻa a hoʻokuʻu i ka urea i loaʻa ma o ka mimi.
I nā hihia o ka maʻi kīkī, ʻōlelo nā kauka a me nā meaʻai meaʻai e kāohi i ka ʻai ʻana i ka protein.
ʻO nā meaʻai maikaʻi loa i waiwai i ka protein
Ke kuhikuhi nei ka Institute for Sports Nutrition "ʻo ka hui pū ʻana o nā kumu protein mea kanu a me nā holoholona e hoʻonui nui i ka maikaʻi o ka protein no ke kino."
Mea nui: Ma ʻaneʻi, ʻo ka ʻai ʻana o nā meaʻai mea kanu e uhi i ka hapalua o ka nui o ka protein i kēlā me kēia lā.
Ma waho aʻe o nā meaʻai i pae i ka papa inoa "Top Ten", he nui nā mea ʻē aʻe i kūpono no ka meaʻai momona.
ʻOi aku ka maikaʻi o ka hoʻohana ʻana i ka protein holoholona e nā kānaka, akā ʻaʻole pono mākou e hoʻohana nui ʻia me ka ʻai ʻana i ka ʻiʻo, ʻoi aku ka maikaʻi o nā huahana ʻiʻo i hana ʻia (sausage, ham, salami, etc.) ʻaʻole pono e hoʻohana pinepine ʻia.
Nā kumu protein Vegan: ʻO kēia ka mea maikaʻi loa
Inā ʻoe ma ka meaʻai vegan, hiki iā ʻoe ke hilinaʻi i nā kumu protein kumu lāʻau. ʻO kahi hemahema protein - e like me ka ʻōlelo pinepine - no laila ʻaʻole hiki ke ala.
ʻO ka mea ʻē aʻe, hāʻawi pū nā kumu protein vegan i nā huaora a me nā minela koʻikoʻi i hoʻohui ʻia i ka ʻike protein kiʻekiʻe.
