Nā kōkua a me nā hōʻino o ka protein: 15 pros a me 5 cons

ʻO ka hapa nui i ka wā ma hope a ma hope paha ka nīnau no ke komo ʻana o nā haʻuki haʻuki. I kēia lā e kamaʻilio mākou e pili ana i nā pōmaikaʻi a me nā pilikia o ka protein, ʻo ia ka huahana i makemake nui ʻia i waena o nā poʻe hoihoi.

ʻO ka Protein kahi pauka me ka nui o ka protein protein (maʻamau 60-90%) a haʻahaʻa i ka momona a me nā haʻuki. ʻO ka mea nui ka protein digestible ʻo ia ke kumu i makemake nui ʻia ai i waena o ka poʻe e pili ana i nā haʻuki. ʻO ka protein ke kōkua maikaʻi loa o kou mau mākala no ka mea pono lākou i ka meaʻai a me nā mea kūkulu i ka wā e hoʻouka ana.

E nānā i kekahi:

• ʻO 10 kiʻekiʻe protein whey maikaʻi loa: helu helu 2019
• ʻO 10 mau mea loaʻa maikaʻi loa e kau i ke kaupaona: helu helu 2019

ʻO ka maikaʻi a me ka maikaʻi ʻole o ka protein

Akā e like me nā huahana, loaʻa nā pōmaikaʻi a me nā cons i nā protein protein. E nānā i nā paio e pili ana i nā pono a me nā pōʻino o ka protein.

15 nā mea nui o ka protein

ʻAʻole paha e loaʻa i ka protein ka makemake nui, inā ʻaʻole no kekahi mau manaʻo hoʻopiʻi e pili ana i kāna mau pono:

1. kumuʻiʻo paipai i ka ulu ʻana o nā mākala, a no laila ke hoʻokō nei i nā hopena kiʻekiʻe.
2. He huahana kūikawā kēia no ka mea hali ia i kahi protein me ka ʻole o ka nui o nā huaʻalea a me nā momona.
3. Kōkua e kāohi i ka makemake ma o ka hōʻemi ʻana i ka pae kō kō a hoʻonui i ka pae o nā amino acid manuahi.
4. He meaʻai māmā loa ma ka hana a home paha.
5. Hiki iā ʻoe ke loaʻa maʻalahi ka nui o ka protein i kēlā me kēia lā, ʻoi aku hoʻi no nā mea ʻai meaʻai a ʻaʻole makemake nui i ka ʻiʻo a me ka iʻa.
6. Maʻalahi ka ʻai o ka pauka protein. E hoʻoheheʻe ʻia me ka wai a i ʻole ka waiū, a mākaukau ka meaʻai protein.
7. Hoʻopomo koke a maʻalahi ʻia e ka 100%, ʻaʻole ia e hana i ke kaumaha i ka ʻōpū.
8. Hāʻawi i ke kino i kahi piha o nā amino acid.
9. Normalizes nā pae insulin, ma nā kānaka olakino a me nā mea maʻi me ka maʻi diabetes o ka ʻano ʻelua.
10. Kōkua i nā mea haʻuki e hoʻonui i ko lākou kūpaʻa, ikaika a me ka ikaika.
11. Hoʻopau hope loa ʻoe i ka nīnau o ka mea e ʻai ai ma hope o ka hoʻomaʻamaʻa. ʻO ka protein digestible maʻalahi kahi hopena maikaʻi loa ma hope o nā haʻuki.
12. Maʻalahi ka mālama o ka pauda a hiki iā ʻoe ke lawe pū me ʻoe. ʻAʻole like me ka waiū a me ka paʻakai, ʻaʻole ia he huahana palaho.
13. Kūʻai pinepine ʻia nā protein me nā mea hoʻohui, no laila hiki iā ʻoe ke koho i ka ʻono i makemake nui ʻia: ke kokoleka, strawberry, vanilla, etc.
14. Loaʻa i ka protein i loko o nā haʻuki haʻuki, he kūlohelohe a me ka physiological āpau e pili ana i ke kino o ke kanaka.
15. Palekana protein no ke olakino, inā ʻaʻole e ʻoi aku i ke ana a hana i nā haʻuki.

5 maikaʻi ʻole o ka protein

Akā loaʻa nā protein i nā cons e like me nā huahana ʻē aʻe a me nā hiʻohiʻona.

1. Hiki i ka protein ke hana i nā maʻi ʻai. ʻOi aku ka makaʻu i ka poʻe e ʻeha nei i ka hoʻomanawanui ʻole o ka lactose. Akā hiki ke hōʻalo ʻia kēia inā kūʻai ʻoe i ka Lāki me ka ʻole o nā ʻike o kēia mea. ʻO kahi laʻana, kahi hoʻokaʻawale a hydrolyzed paha protein protein.
2. ʻO ke ana nui o ka protein hiki ke hoʻopilikia i ke ake a me nā puʻupaʻa. Inā ʻeha ʻoe i nā maʻi o kēia mau lālā, ʻoi aku ka maikaʻi o ka ʻae ʻana i ka meaʻai haʻuki i ka palena.
3. ʻO ka pauka Protein kokoke i "huahana" ʻole i loaʻa ʻole nā ​​huaora a me nā minelala. Eia nō naʻe, aia nā hoʻokoe, keu hoʻi ke hoʻonui nā mea hana iā ia me nā mea momona.
4. No ka mea i ke kumu kūʻai kiʻekiʻe ʻaʻole hiki i kēlā me kēia haumāna ke uku ke kūʻai maʻamau ʻana o nā haʻuki haʻuki.
5. ʻAʻole ka protein protein maʻemaʻe i ka huahana hoʻāʻo ʻoluʻolu loa. No ka hoʻomaikaʻi ʻana i ka ʻono, hoʻohui nā mea hana i nā mea ʻono, ʻono ʻono a me nā kala.

Nā ʻōlelo aʻoaʻo no ka lawe ʻana i ka protein

E like me nā mea ʻē aʻe, ʻo nā huahana kūlohelohe loa, pono ʻoe e ʻike i ke ana. Hāʻawi mākou iā ʻoe i kekahi mau ʻōlelo aʻoaʻo maʻalahi e pili ana i ka ʻaʻole ʻana i kahi protein huahana kūpono loa i ka pōʻino o ko lākou olakino.

1. E hoʻāʻo e noʻonoʻo i ke ʻano maʻamau o ka protein i lawe ʻia. ʻAʻole pono ka nui ma mua o 2 g no 1 kg o ke kaumaha o ke kino (no ka laʻana, ʻo ka maximum o 120 g protein i kēlā me kēia 60 kg o ke kaumaha o ke kino).
2. ʻAʻole pono ia e hoʻololi i ka protein protein pau ka ʻaina awakea a me ka ʻaina awakea. ʻO kēia wale nō ka mea hoʻohui meaʻai protein.
3. ʻOi aku ka maikaʻi e hoʻohana i nā mea hoʻopihapiha wale nō i ka wā ke hana ʻoe i nā haʻuki. Inā ʻole, ʻaʻole e aʻo ʻia ka protein.
4. Inā loaʻa ʻoe i nā pilikia me kou puʻupaʻa a i ʻole ake, ma mua o ka ʻai ʻana i ka protein e nīnau i kāu kauka.
5. Mai ʻoi aku i ke ana i koi ʻia, ʻo 20-30 g protein i ka manawa 1.

E nānā hoʻi: Nā ʻano o nā protein like, ʻokoʻa a me nā hiʻohiʻona o ka noi.