John Myers
Pono ka poʻe haʻuki ikaika a me ka poʻe e hoʻoikaika kino nei i ka protein, akā ʻo ka poʻe makemake i ka meaʻai vegan pono lākou e hōʻoia i ka lawa o ka protein. Hiki ke kōkua i ka pauka protein i ka mea kanu i ka pono.
ʻO ka protein hou mai ka pauka protein vegan
I ka meaʻai me ka ʻole o nā huahana holoholona, ʻaʻole nā kumu protein e like me ka ʻiʻo, nā hua, ka waiū, a me ka paʻakai ma ka papa kuhikuhi. ʻO ka pono o ka protein i kēlā me kēia lā, e like me nā ʻōlelo aʻoaʻo a ka German Society for Nutrition (DGE) no nā pākeke ma waena o 0.8 a me 1.0 g no ka kilo o ke kaumaha o ke kino, pono e uhi ʻia e ka meaʻai mea kanu. No nā wahine hānai a me nā mea pāʻani hiki ke liʻiliʻi iki. Ma ke ʻano he lula, ʻo ka ʻai kaulike e pili ana i ka vegan food pyramid ua lawa loa ia e komo i kēia mau nui. Akā, pono ʻoe e ʻike i nā kumu protein vegan maikaʻi loa iā ʻoe. He kuleana ko ka waiwai olaola ma ʻaneʻi - hāʻawi ia i ka ʻike e pili ana i ka maikaʻi o ke kino e hoʻohana i nā waikawa amino o ka protein vegan. He mea maikaʻi ke hoʻohui i nā kumu like ʻole o ka protein meaʻai a pēlā e hoʻonui ai i ka waiwai.
Pono e hoʻokomo ʻia kēia mau amino acid i ka pauka protein
Inā makemake ʻoe e lawe i ka pauka protein hou, pono e nānā i ka ʻike amino acid. Hāʻawi ʻo Whey protein i ka haku mele maikaʻi loa, akā hana ʻia mai ka waiū a no laila ʻaʻole kūpono ia no nā vegans. Hoʻokumu pinepine ʻia nā pauka protein meaʻai maʻemaʻe i ka protein pea, hemp, soy, raiki, a me nā hui pū ʻana o kēia mau mea maka. ʻOi aku ka maikaʻi inā hoʻokomo ʻia nā waikawa amino koʻikoʻi - ʻaʻole hiki i ke kino ke hana iā lākou iho a pono e hoʻolako ʻia ma o ka meaʻai. ʻO kēia ka L-Isoleucine, L-Leucine, L-Valine, L-Lysine, L-Phenylalanine, L-Methionine, L-Tryptophan, a me L-Threonine. Hiki ke kūkulu ʻia e ke kino ponoʻī nā poloka kūkulu hale ʻo L-arginine a me L-glutamine, i manaʻo nui ʻia no ka poʻe haʻuki, no laila ʻaʻole pono lākou e ʻike ʻia i ka papa inoa o nā mea o ka lulu protein.
Pono nā mea pāʻani i ka nui o ka protein?
ʻAʻole pono nā mea pāʻani i ka nui o ka protein. ʻO ka meaʻai kaulike a me ke olakino ua lawa loa ia no ka mea pāʻani leʻaleʻa maʻamau, ma kahi o 10 a 15 wale nō ka nui o ka pono o ka ikehu i loaʻa mai ka protein. ʻO ke koena koi he 55 a 60 pākēneka mai nā carbohydrates a ʻoi aku ka nui o 30 pakeneka mai ka momona.
Hōʻike ʻia kahi laʻana helu e hiki ke uhi ʻia ka pono protein no ka kūkulu ʻana i ka ʻiʻo e ka meaʻai kaulike. Inā makemake ʻoe e kūkulu i ka ʻiʻo nui, 2 kg i hoʻokahi makahiki he pahuhopu maoli. ʻO ka ʻiʻo he 20 pakeneka wale nō ka protein - ʻo ke koena ka nui o ka wai. Pono e ʻai ʻia kahi 400 g o ka protein i kēlā me kēia makahiki. Pili kēia i ka 1.1 g o ka protein i kēlā me kēia lā.
ʻO ka ʻai ʻana o ka protein i kēlā me kēia lā he 0.8 g i kēlā me kēia lā a me ka kilo o ke kaumaha o ke kino. Ma ke kaumaha o 70 kg, pili kēia me 56 g o ka protein. Eia naʻe, ʻoi aku ka kiʻekiʻe o ka ʻai maoli o ka protein ma mua o kēia ʻōlelo aʻoaʻo: Ma ka awelika, ʻai nā wahine i ka 1 g a me nā kāne a hiki i ka 1.2 g o ka protein no ke kilokika o ke kaumaha o ke kino i kēlā me kēia lā. Loaʻa i ka wahine he 70 kilokani ka awelika o 70 g o ka protein i kēlā me kēia lā, nā kāne a 84 g.
ʻO ka hapa nui o ka poʻe e ʻai i ka nui o ka protein o 1.1 g i kēlā me kēia lā e pono ai no ke kūkulu ʻana i ka ʻiʻo i kēlā me kēia lā, ʻo ia ke kumu ʻaʻole pono i nā meaʻai hou aku. Hiki ke ʻai maʻalahi i nā protein e pono ai ma o ka meaʻai - nā huahana waiu, ka ʻiʻo, ka iʻa, a me nā hua manu, i waena o nā mea ʻē aʻe, hāʻawi i ka nui o ka protein. ʻO ka meaʻai huikau kaulike ua lawa loa ia no ka poʻe haʻuki ikaika.
Hiki i ka nui o ka protein ke loaʻa ka hopena maikaʻi ʻole i ke kino. Inā ʻoi aku ka nui o ka protein, pono ke kino e wāwahi i nā protein hiki ʻole ke hoʻohana ʻia i urea, kahi i hoʻokuʻu ʻia ma o nā puʻupaʻa. Hoʻonui ka poʻe bodybuilders i ka nui o ka urea ma mua o ka poʻe ʻaʻole pāʻani, akā hoʻopuka wale i ka 25 ka nui o ka mimi - ʻo nā puʻupaʻa o ka poʻe haʻuki ikaika e ʻai mau i ka meaʻai protein kiʻekiʻe a hoʻohui i nā amino acids e like me ka arginine no laila e hōʻike ʻia i ke kaumaha nui.
Loaʻa iā mākou nā ʻōlelo aʻoaʻo no ka hoʻopau ʻana i nā ʻiʻo ʻeha.
E nānā i ka mea i loko o ka Vegan Protein
I ka hiki ʻana mai i ka haku ʻana o ka pauka vegan protein, pono ʻoe e hoʻolohe i nā mea ʻē aʻe. ʻAʻole ia he mea maʻamau no ka inu ʻana o nā mea inu protein vegan me nā mea ʻono a me nā preservatives. He manuahi ka pauka protein organik, akā e like me nā huahana maʻamau, hiki ke loaʻa i ka nui o ke kō. Inā makemake ʻoe e hoʻohana i ka pauka vegan protein e lilo i ke kaumaha e like me ka manaʻo haʻahaʻa-carb, ʻaʻole kūpono nā mea inu kiʻekiʻe. Inā pilikia ʻoe i ka intolerance, ma kahi o ka hoʻohana ʻana i nā huahana āpau me nā kumu protein ʻokoʻa, hiki iā ʻoe ke hoʻohana i ka pauka i loaʻa i hoʻokahi ʻano mea kanu. He hypoallergenic ka protein raiki.
