Contents
ʻO nā mea aloha i ke olakino a hoʻomaʻamaʻa i ʻike ʻia ka axiom: protein - ka mea kūkulu hale no nā mākala. ʻO ka nui o nā protein i pau i ka mea pāʻani, ʻo ka wikiwiki e holomua i ka hana mana a me ka nui o nā mākala.
Me kēia i ka noʻonoʻo, ʻoi aku ka poʻe haʻuki i kā lākou meaʻai i nā huahana protein a me nā meaʻai haʻuki me kahi kiʻekiʻe o nā ʻano protein. (nā polokina) a me nā kinikini amino acid. A, ma ke ʻano he rula, e hōʻoia i ka "hana." Hoʻohui ʻia me ka hopena anabolic i kēlā ka protein i nā momona kuni waiwai - ʻike iki ʻia kēia hopena.
Ma ka ʻatikala ma kahi ʻano kaulana, e aʻo ʻoe i ke ʻano o ka protein i loaʻa, i nā huahana ʻoi loa a pehea e hoʻohana ʻia ai.
NUTRITION PROPER: pehea e hoʻomaka ai i kēlā me kēia kau
ʻO ka ʻike ākea e pili ana i ka protein
ʻO ka protein kahi meaolaola, kahi mole kahi maoli o nā amino acid (ʻoiai e komo ka mole mole a me nā mea nominational o ke ʻano). ʻElua mau kakini e kū nei i nā amino acid kūlohelohe i nā hui like ʻole a hana i ka nui o nā protein āpau i ke kūlohelohe.
ʻEwalu mau amino acid: leucine, isoleucine, valine, histidine, Litin, methionine, threonine a me tryptophan nā nui, ʻo ia hoʻi, e ʻai lākou me ka meaʻai. Aia kekahi kūlana kūpono ʻole amino acids - tyrosine a me cysteine, hiki i ke kino ke synthesize wale mai ka mea nui loa. Inā ʻaʻole e hoʻokomo ʻia nā amino acid pono i loko o ke kino i lawa ka nui, a "hana" i kekahi mea me ka hoʻololi ʻole ʻia. Aia nō hiki ke hoʻololi ʻia - arginine a me histidine, kahi a ke kino e synthesize ai, akā naʻe, i ka lawa ʻole o ka nui, ʻo ia hoʻi kahi helu o lākou e koe i loko o ka meaʻai i hoʻopau ʻia.
Ke alakaʻi nei kēia wehewehe ʻana paʻakikī a pau i hoʻokahi mea: ʻaʻole wale ia i ka nui o nā protein i hoʻopau ʻia, akā me kona maikaʻi. ʻO ia ke kumu e pilikia loa ai ka protein mea kanu e hoʻololi loa i ka holoholona i ka papaʻai kanaka.
Ua loaʻa mua ka protein i ka ʻepekema ʻItalia beccari i ke kenekulia 18 mau mai ka palaoa palaoa (gluten - ʻo ia, protein protein). Ma ke kenekulia 19 i ʻike ʻia a hoʻopaʻa ʻia i ka hapa nui o nā amino acid, eia nō naʻe, ka ʻike piha i ka hana a nā protein i nā meaola ola i hiki mai i ka 20 kenekulia.
Hiki i nā mole mole protein ke loli i ka nui. ʻO ka titin protein, i loko o kahi kuʻikahi contractile o ka mākala, ka nui o nā mole. No ka pono o ka hana ʻana i kēia protein e nā mea pāʻani o ke kino a pili i ka papaʻai protein kiʻekiʻe, mai Titina (a me ka wai a me nā mea hou aku) ʻo ia ka "nui muscle".
No ke aha ʻoe e pono ai i ka protein
ʻO ka hana a nā protein i ke kino nui a ākea hoʻi. Ma lalo iho nei kahi papa inoa pōkole o nā hana nui a kēia e hana ai i kēia hui o nā mea kupaianaha.
- ʻO nā protein, i kapa ʻia ʻo nā enzyme e lawelawe ma ke ʻano he catalist i nā hopena biochemical like ʻole. Me ke komo ʻana o nā enzyme e like me ka hopena decomposition o nā mole mole (catabolism) a me synthes (anabolism). Me ka ʻole o ka protein ʻaʻole hiki ke kākoʻo a kūkulu i nā mākala.
- ʻO ke kūkulu ʻana o ka hanana: he nui nā ʻano o nā protein i hana i ka iwi o nā hunaola, kahi ʻano o "rebar". ʻO nā ʻōlapa kaulana collagen protein hoʻi ka mea nui ʻaʻole kekahi o ke kūkulu ʻana, ʻo ia ka Foundation o nā mea hoʻopili. Mālama nā Proteins i kā mākou cartilage, nā olonā, nā iwi, nā ami i ke olakino.
- Hana nā ʻano protein i nā hana pale, a mālama ʻia i ka pale ma nā wahi āpau: pale ʻole, ʻino, kino. Hoʻopili kēia i ke kūlana General o ka meaola a me kona kūpaʻa i nā maʻi.
- Me ke kōkua o nā proteins ka rula o nā hana like ʻole i loko o ka cell. Inā ʻaʻole hiki i nā protein ke hoʻohou hou i nā hunaola a hoʻoponopono i nā aʻa i hōʻino ʻia.
- ʻO kahi ʻāpana nui o nā hormones (e like me ka anabolic e like me ka insulin) he protein a peptides paha. Kūpono nā Proteins i ke kūlana General o ka ʻōnaehana hormonal.
- Mālama nā protein i ka hana alarm. Hoʻoholo i kahi ʻano o ke "kime" i loko o ke kino, he aha nā pūnaewele e hana ai.
- ʻO nā protein proteins ka "kuleana" no ka hoʻolilo ʻana i nā mea like ʻole i loko o ka hunaola, ma loko o ke kele, mai ke kikowaena a ma o ka ʻōnaehana holo. Hāʻawi kēia i ka manawa kūpono i nā minelala nui i nā ola āpau e hoʻoweliweli i nā luna.
- ʻO kekahi mau protein i lawelawe ma ke ʻano he "keu" amino acid ke kumu, inā manaʻo ke kino no kekahi kumu a i ʻole ua nele lākou. Hāʻawi ia i ka manawa kūpono e hoʻolako i ke kino i kahi ʻano o ka mālama.
- ʻO ka hana kaʻa: ʻo ka hōʻemi ʻana o nā mākala ma muli o ka hui o nā "proteins motor". He hopena pololei kēia i nā kaʻina ola maʻamau a me ke kaʻina aʻo.
- ʻO ka loaʻa ʻana o ka receptor ma muli o ka pane ʻana o nā protein i loko o ke kino i ka hopena o nā homone, nā ʻano kemika like ʻole, nā mea kūwaho i waho, a pēlā aku.
ʻO wai nā protein i koʻikoʻi loa
ʻO ka protein i ka nui i koi ʻia, ʻoiaʻiʻo, pono e noho i ka papaʻai o kekahi, akā aia kekahi mau waeʻano o ka poʻe i nele i ka protein i ka papaʻai ʻoi aku ka cont conticated.
Aia ma waena o lākou nā mahele aʻe:
- ʻO ka poʻe i ʻike kiʻekiʻe, ʻoi aku ma mua o ka awelika, hoʻoikaika kino. ʻO ia a me ka poʻe e hana i nā haʻuki like ʻole, a me ka poʻe i hana i ka hana kaumaha kino (nā limahana kūkulu, nā miners, porters, etc.).
- ʻO nā keiki, ʻōpio a me nā ʻōpio ʻōpio, ʻo ia hoʻi, nā mea āpau e ulu nei a e ulu nei ke kino. Pehea ka nui o kaʻai protein i ka wā ʻōpio, hiki ke hoʻomaopopo, ke hoʻohālikelike nei i ka heluna o North a me Kōlea Hema. ʻO ko Southerners ma ke kaulike ke poʻo i ʻoi aku ka kiʻekiʻe ma mua o ko lākou mau hoanoho o ka ʻAkau.
- Nā wahine hāpai a lactating. Maʻaneʻi e maopopo nā mea āpau: ke ola hou e kū nei, pono ʻoe i ka meaʻai maikaʻi (akā ʻaʻole koi ʻia nā lulu protein e hoʻohana i ka wā hāpai a me ka lactation).
- ʻO ka poʻe i ʻike i ka hōʻeha koʻikoʻi a me nā wā lōʻihi o ka pōloli a me ka hoʻonele. E kōkua ka protein i ke kino e ola wikiwiki, hoʻōla i nā ʻeha, hoʻomaikaʻi i ke olakino hemahema a hoʻi i ke ola maʻamau.
ʻO ka helu o ka protein i kēlā me kēia lā
ʻO Sporty i nā puke o nā makahiki i hala aku nei ua ʻike pinepine ʻia e pili ana i ka ʻike: no ka ulu ʻana o nā mākala, pono ʻoe i 2 g o ka protein i kēlā me kēia kilokilo o ke kino o ka mea haʻuki (i kekahi manawa i hōʻike ʻia ʻo 2-2,5 g), akā ua lawa no ka lilo ʻana o ka paona. manaʻo ʻia ka helu e pili ana i ka 1, ʻoiaʻiʻo? Ma General ʻAe, akā ʻoi aku ka paʻakikī o nā mea āpau.
Wahi a kekahi mau noiʻi ma hope ma nā haʻuki "triggered" ka laulā o nā laulā: mai 1 a 1.5 g a 3.4 g no kilogram o ke kino o ka mea haʻuki. I loko o hoʻokahi hoʻokolohua, ua loaʻa i nā mea komo o hoʻokahi hui 3-3,4 g protein i kēlā me kēia kilokilo o ke kaumaha o ke kino a hōʻike i nā hopena maikaʻi loa i ka ikaika a me ka nui o nā mākala a me ka hoʻoliʻiliʻi o nā momona o ke kino. ʻO nā hopena o ka hui ʻelua i loaʻa "wale" 2-2,2 g protein i kēlā me kēia kg o ke kaumaha o ke kino, ʻoi aku ka haʻahaʻa. Eia naʻe ka ʻikepili e pili ana i nā hopena hopena o ka noho lōʻihi ma kēia papa protein kiʻekiʻe (ʻoi aku ma mua o 3 g per kg) i ʻōlelo nā mea kākau o ka hoʻokolohua.
Pono nā kaikamahine i loko o kahi protein i haʻahaʻa haʻahaʻa ma mua o nā kāne, ʻoi aku, ʻaʻole nā mea pāʻani āpau e hoʻoikaika no ka hypertrophy musical radical. Eia hou, ʻo ka hapanui o nā mea hoʻomaʻamaʻa ua māʻona a ikaika hoʻi "no ke olakino". No laila, ka nui o ka protein i ka papaʻai i nā poʻe like ʻole, kaukaʻi ʻia i kā lākou mau pahuhopu i ka haʻuki, ʻokoʻa ke kāne a me nā makahiki.
Hiki i ka protein protein ke hopena i nā helu koho aʻe:
- ʻAʻole hoʻomaʻamaʻa i ka poʻe 1-1. 5 g protein i kēlā me kēia 1 kg o ke kaupaona, lawa kēlā.
- Ke hoʻoikaika ka hana i ka momona momona me ka ulu ʻana o nā mākala kaulike: 1.5-2 g (i nā lāʻau liʻiliʻi momona momona o ka protein ʻaʻole e pili pū kekahi).
- E hoʻonohonoho i ka nui o nā mākala a hoʻonui i ka ikaika: 2-2. 5 g protein i kēlā me kēia 1 kg o ke kaumaha o ke kino.
- Me nā koina kiʻekiʻe loa o ka protein (ma luna o 2.5 g) pono e akahele, nui nā mea pāʻani e lawe i ka protein i kou makaʻu ponoʻī.
ʻO ka pākēneka i ka papaʻai o ke kanaka olakino pono 15-20% protein, 25-30% momona, 50-60% nā haʻuki kūpina. He maopopo ia ʻo nā mea pāʻani, ʻoi aku ka kiʻekiʻe o ka protein i ka papaʻai - 25-30%. Mai ka waiho ʻana i ka nui o ke kaupaona e hoʻonui i ka pākēneka o ka protein e pono e hana ʻia ma ka hōʻemi ʻana i ka lawe ʻana o ka momona a me nā "carbohydrates" wikiwiki - he ʻano ʻono, nā mea ʻai, a pēlā aku.
He aha ka mea hoʻoweliweli i ka nele o ka protein i ka wā o kaʻai ʻana
I ka wā hoʻoikaika kino nā mākala i kapa ʻia ʻo microtrauma, e kau wale i kahi "waimaka" liʻiliʻi o nā hale contractile. I mea e hōʻola ʻole ai nā olonā i kēia mau ʻeha, akā ua hōʻea i kahi pae o ka uku nui, ʻoi aku ka ikaika a me ka mānoanoa i nā wahi o nā ʻeha i hala iho nei, pono mākou i nā palaka hale i ka protein.
He aha ka mea hoʻoweliweli i ka nele o ka protein i ka papaʻai e hoʻomaʻamaʻa ikaika nei i ka ʻālapa, he maʻalahi ke koho. ʻAʻole wale ka pae o ka overcompensation e hoʻokō ʻia, akā e hoʻēmi hoʻi ka nui o nā mākala e kū nei. ʻAi "ke kino" iā ia iho. Mai kēia mokuʻāina hoʻokahi ala i ka overtraining. E "heʻe" ka mea mua i ka CNS a me nā ʻōnaehana. ʻO ke kaupaona, i waiho ʻia i nā maʻalahi maʻalahi ke anu, nā anu a me nā ʻāʻī puʻupuʻu e lilo i mau hoa hele mau o ka ʻāpala. Ma kēia hope aku, nā pilikia me ka ʻōnaehana cardiovascular, nā maʻi hormonal a me nā pilikia ʻē aʻe.
He aha nā pilikia o ka nui o ka protein i ka papaʻai
Aia kekahi mau pilikia olakino me ka hoʻohana lōʻihi ʻana o nā kiʻekiʻena o nā protein.
- Hoʻonui pinepine ka protein nui i ka hoʻohaunaele o ka digestive tract a me ka constipation. ʻOiai he maikaʻi ʻole ke kino olakino a pale maʻalahi i ka pilikia inā e hoʻoponopono ʻia ka papaʻai i ka manawa kūpono.
- Ka maʻi ʻaʻai o ka gastrointestinal tract a me ka larynx. Hōʻike kekahi mau noiʻi e pili ana kekahi pilikia e pili ana i nā papa hana protein kiʻekiʻe i loaʻa.
- ʻO ka ʻona (poisoning) o ke ake a me nā puʻupaʻa nā huahana o ka haki ʻana o ka protein. Hiki kēia i ke kanaka olakino me ka ʻai nui o ka protein.
- Aia paha kekahi pilina ma waena o ka visogliano diet protein kiʻekiʻe a me kahi kiʻekiʻe o ka hoʻomohala ʻana i ka maʻi diabetes o ka ʻano ʻelua.
- Aia kekahi mau manaʻo e pili ana i nā hopena maikaʻi ʻole o kaʻai protein kiʻekiʻe ma ka iwi a me ka puʻupaʻa (ka makaʻu ʻana i nā pōhaku hakuʻala), akā ʻo ka ʻike he contradictory Pono kēia mau pilikia kūpono e aʻo hou.
Nā protein i nā meaʻai
ʻO kahi kumu maoli o ka protein kiʻekiʻe ka mea nui o nā huahana o ka holoholona kumu:
- nā ʻano ʻokoʻa o nā holoholona holoholona a me nā moa
- iʻa
- MeaʻAi O Ke Kai
- hua (moa, quail, kuihi, etc.)
- waiū a me nā mea hana waiū.
ʻO ka protein protein ʻoi aku ka haʻahaʻa o ka holoholona acid acid o ka holoholona. Nā mea kanu i hiki ke lawelawe ma ke ʻano he kumu protein:
- ka soy (ke kumu nui o ka protein protein)
- nā legume ʻē aʻe: lentils, beans, chickpeas, peas
- cereals (ʻo ke alakaʻi o ka protein he buckwheat)
- nā ʻano ʻano hua nut a me nā ʻanoʻano
- spirulina algae
- ʻulā (ʻoiai ke kamaʻilio ikaika ʻana, ʻaʻole nā mea kanu i nā mea kanu, akā he hui kaʻawale loa o nā mea ola)
Nā huahana-nā alakaʻi i ka ʻike protein.
- Ma waena o nā huahana ʻiʻo ke alakaʻi pipi a me ka pipi (28-30 karamu o ka protein i 100 g huahana); moa a me Tureke (ma kahi o 25 g protein i 100 g) a me ka lāpaki (24-25 g / 100 g).
- In caviar ʻulaʻula ʻoi aku ma mua o 30 g protein i kēlā me kēia 100 g huahana.
- Aia i waena o nā alakaʻi nā iʻa tuna a me ka tuna - 23 gram o ka protein i 100 g o ka huahana.
- I nā ʻano paʻa o ka cheese aia ma kahi o 30 g protein i kēlā me kēia 100 g (Parmesan 33 g, ma ka Emmental 29 g).
- Momona-momona kaka loaʻa nā 22 gram o ka protein ma 100 g o ka huahana.
- Ma waena o nā legume alakaʻi kāuaola (36 g no 100 g a ma kekahi mau ʻano a hiki i 50 g)
- pāpapa loaʻa nā 25 gram o ka protein ma 100 g o ka huahana.
- kukui loea 25 g i loko peanuts 26 g no 100 g huahana.
- In paʻi pīni 25 g protein no 100 g huahana.
- Algae spirullina Loaʻa iā 70% protein, kūʻai ʻia kēia protein i nā capsule a me nā papa.
ʻO ka ʻoiaʻiʻo, ua hoʻoholo ʻia ka nui o ka protein ʻaʻole i nā mea āpau, ʻo kāna mea nui nui ka hoʻohui ʻia o ka amino acid. A ma kēia mea hōʻike anakahi nā proteins mea kanu lilo loa i nā protein o ke kumu holoholona.
He aha ka maikaʻi o kaʻai protein
No kaʻai haʻuki, e pili ana i ka hoʻonui ʻana i ka ikaika a me ka nui o nā mākala a me ka puhi ʻana i ka momona, ʻoi aku ka maikaʻi o ka protein holoholona. I kēia manawa, hiki ke noʻonoʻo ʻia kēia ʻoiaʻiʻo. Aneane hemolele aminoʻakika haku mele 'ana a me ka maikai digestibility i hua keʻokeʻo, a me ka iʻa, hua a me ka keʻokeʻo ia. I ka ʻai ʻana o ka mea pāʻani, pono e loaʻa nā ʻano kīʻaha a me nā nati. ʻO kahi kumu maikaʻi o ka casein protein - haʻahaʻa-momona cottage cheese, a hoʻokahe mālie loa. Mai ka casein do "pō" proteins no ka meaʻai haʻuki.
ʻO kekahi o nā alakaʻi i ka ʻike protein i loko o nā meaʻai mea kanu he soy. No kēia kumu, he kikowaena ia i ka papa ʻaina vegetarian, i nele i ka protein holoholona. ʻO ka protein soy, i hoʻohana ʻia e hana i kekahi ʻano o ka hākinakina haʻuki i loaʻa ka hopena antioxidant a me protivoopujolevy. Akā ʻoi aku ka ʻilihune o ka hui amino acid o ka protein soy ma mua o nā protein o nā holoholona.
ʻO 6 mau meaʻai protein pono no ka pohō kaumaha
ʻAi i ka meaʻai protein a lilo i ka paona? ʻAe, hiki nō paha kēia! ʻO nā mea āpau i ka ʻike kūpono i ka hoʻēmi kino. E pōloli ʻoe iā ʻoe iho me nā papa ʻaina haʻahaʻa me ka luhi, akā hewa ʻole ke komo ʻana i ka haʻuki. A kūpono ke olakino, me ka ʻai kaulike a kūpono a loaʻa ka hopena i ke kino me ka maikaʻi. Heʻoiaʻiʻo maoli kēia ala no nā kāne a me nā wahine.
Eia nā meaʻai ʻai protein ʻeono e kōkua i ka lilo ʻana o ka paona, a leʻaleʻa mai ka meaʻai.
- ʻO ka umauma moa i hoʻomoʻa ʻia. Māla i kaʻiʻo i loko o ka yogurt a i ʻole ka soy sauce, e hoʻohui i nā mea ʻala a hoʻouna i ka umu no 30 mau minuke. Hiki iā ʻoe ke hana i nā ʻokiʻoki i nā umauma a hoʻohui i nā ʻōmato a me ka tī.
- ʻO ka hua moa moa moa (ʻoi loa ka quail). Pono e kuke i ka paila palua a i ʻole multivarki i ka "baking", akā ʻaʻole i kāwili.
- ʻO ka salakeke tuna. Lawe i ka tuna kēna, nā greens hou, nā tōmato, kukama a hoʻomākaukau i kahi salakeke protein pono pono.
- ʻO ka waiūpaʻa me nā ʻāpana o kaʻiʻo (pipi a moa paha). No nā mea aloha i nā sopa - hoʻohui i ka waiū 50 g i ka waiū wili a ʻokiʻoki ʻia i nā hua i hoʻolapalapa ʻia 3-4. E hana kēia i ka pā i ka protein.
- Pihi hua. I ka tī momona momona, hoʻohui i nā hua a me nā hua ʻoki a i ʻole nā hua liʻiliʻi.
- Ka waiu nut. Walnut crumbs (hiki iā ʻoe ke hoʻohana i nā ʻano ʻanoʻano o nā nati) kāwili i ka mea kāwili me ka waiū momona momona. Ke nānā aku nei i kahi mea e like me ka waiū maʻamau, akā me ka ʻono hou aʻe "hoihoi".
ʻO ka ʻai ʻana o ka protein protein standard protein
No ka loaʻa ʻana o ka nui o ka protein mai nā huahana kūlohelohe hiki ke paʻakikī i ke kālā a me ke kino. Eia kahi ʻano kūikawā o ka haʻuki haʻuki - nā polokina, i manaʻo ʻia e hoʻohui i ka papaʻai o ka protein protein.
ʻO nā protein nā ʻano aʻe:
- ʻO ka protein protein (Whey) ka waiū ka ʻano protein i makemake nui ʻia. Kūpono no ka hoʻohana ma hope o ka hoʻomaʻamaʻa ʻana a ma waena o nā meaʻai. Hiki ke kūʻai ʻia i loko o ka concentrate (ka protein i loko o 85%), a i ʻole hoʻokaʻawale ʻoi aku ka hoʻomaʻemaʻe nui ʻia (ka protein i loko o 90-95%).
- ʻO Casein kekahi kumu kumu-waiu waiū, akā i loaʻa me ka hoʻohana ʻana i kahi ʻenehana ʻē aʻe, me ke kōkua o ka ʻenemema i kāwili ʻia a me ka waiū paʻa. He melanosomal ʻano protein, kūpono no ka hoʻohana ma mua o ka hiamoe.
- ʻAʻole maikaʻi wale ka protein hua manu, akā maikaʻi ke ʻano o ka amino acid, akā ʻaʻole kumu kūʻai.
- He kumu kūʻai kumu kūʻai kā ka isyated protein soy a kūpono i nā mea ʻai akā he ʻano maikaʻi ʻole ka ʻino acid amino.
E heluhelu hou aʻe e pili ana i nā ʻano protein
He aha ka protein e hoʻopili maikaʻi ʻia
Maikaʻi loa ka digestibility protein protein alakaʻi ia i kēia anakuhi. I waena nō hoʻi o nā alakaʻi o ka nā protein o ka pipi, cod. Hoʻohui, loaʻa ka digestibility maikaʻi o nā polokina waiū, ʻo nā protein hoʻi mai nā huahana paʻakaino ka mea, ua hoʻopau ʻia i loko o nā amino acid.
E pili ana i ka meaʻai haʻuki, ʻoi aku ka maikaʻi o ke kūʻai ʻana nā protein whey - e pili ana i ka maikaʻi, digestibility, nā kumukūʻai a me nā haʻuki i ka maikaʻi o kēia ʻano protein. ʻO nā protein hua moa maikaʻi loa, akā pipiʻi.
ʻO ke protein no ka pohō kaumaha
Ua hōʻoiaʻiʻo ʻia ka ʻepekema i ka loaʻa ʻana o ka momona i nā protein. Ke assimilation loa o ka polokina pono nui ikehu hokii, ma kahi o ke kolu o ka digestion o nā pākōpika e compensate no kēia ikehu hoʻolilo, ke kino hoʻomaka eʻai momona. Ma waho aʻe o ke kaʻina hana o ka digestion o ka momona a me ka loaʻa ʻana o ka ikehu mai ia mea e hele me ke komo ʻana o nā amino acid.
ʻO nā hopena pololei ʻole o ka papaʻai protein i ka lilo o ke kaupaona e ʻoi aku ka ikaika o ka hoʻomaʻamaʻa ʻana, a e hopena ai hoʻi i ka momona "kuni".
He aha kāu e ʻōlelo ai e pili ana i ka hopena o ka protein i ka ulu ʻana o nā mākala? ʻO ka Protein kahi mea kūkulu hale no nā mākala (a i ʻole ʻo kāna mau kūkulu contractile), ke ola hou kaʻiʻo ma hope o ka hoʻomaʻamaʻa ʻana o ka micro a hiki i kahi pae o ka overcompensation. ʻOiai, ʻo ka ʻai ʻana o ka protein iā ia iho ʻaʻole ia e hōʻoia i ka ulu pono ʻana o ka nui o nā mākala, no ka mea, pono kēia i ka ukana hoʻomaʻamaʻa kūpono kūpono.
Ka launa pū ʻana o ka protein me nā wīwī a me nā momona
Manaʻo ʻia ʻo ka paʻa i loko o ka ʻōpū e hoʻonui i ka waikawa o ka protein i "laka" i ka digestion o nā huaʻale, e pono ai kahi kaola alkaline. ʻAʻole makemake ʻia e hoʻohui i nā protein me nā huaʻakika.
I ke kumumanaʻo o ka hoʻokaʻawale ʻana o ka mana he hemolele a hala ʻole. Eia naʻe, he omnivorous ke kanaka, a ma loko o kona evolution, mālama mau i kahi papaʻai. Inā ʻaʻohe pilikia kūpilikiʻi kikoʻī, hana ʻole ka pilikia i ka ʻai i māhele ʻia i ke ola. ʻAʻole hiki ke loaʻa nā meaʻai "Pure" a me "homogeneous" i ka papaʻai maʻamau - ʻoiai kaʻiʻo momona i loko o kahi momona o ka momona, ʻo ka protein protein isolate kahi e pili ana i ka 1% lactose. He aha kā mākou e ʻōlelo ai e pili ana i ka ʻaina awakea o ka mua, ka lua a me ke kolu. ʻIke ia e hoʻopili ʻia e hōʻike i nā protein a me nā momona, a me nā haʻuki.
ʻO ka manawa kūpono e ʻai ai i ka protein? ʻO ka paʻa ʻana o ka hoʻohana ʻana o ka protein i ka manawa o ka lā ma General, a laila ʻaʻole, hiki iā ʻoe ke hoʻokūlaha i kekahi mau ʻōlelo aʻoaʻo.
- Hoʻokaʻawale ʻia ka nui o nā protein i kēlā me kēia lā i loko o nā meaʻai liʻiliʻi no ka omo kūpono.
- Pono ke kumu o ka Pōʻalima i nā huʻihuʻi paʻakikī, akā pono pū ka protein i ka ʻai mua (e laʻa, hiki iā ʻoe ke ʻai i nā hua, ka waiū).
- No ka ʻaina awakea ʻoi aku ka maikaʻi e ʻai i nā huehue paʻakai + protein (e laʻa me ka ipu ʻaoʻao + ʻiʻo a iʻa paha).
- ʻOi aku ka maikaʻi o kaʻaina ahiahi e ʻai i ka protein + nā mea kanu non-starchy (e laʻa me, saladi me nā hua manu a me ka umauma moa).
- Maikaʻi loa e ʻai i ka pō he tī tī, kahi i loaʻa nā protein "lohi": no kekahi mau hola e hoʻolako i ke kino me nā waikawa amino.
- Inā ʻoe e hoʻohana i kahi meaʻai māmā nā meaʻai protein e like me ka tī a me nā nati, e hoʻomanaʻo he nui nā protein i loko o lākou, akā momona pū (a he meaʻai nui-kalori nui ia).
- Ma hope o kahi hoʻolālā e inu i kahi protein protein hikiwawe (whey) ke makemake ke kino i kahi keu o nā amino acid.
E heluhelu hou aʻe e pili ana i ka protein whey
ʻO kaʻai protein: maikaʻi a hoʻopōʻino paha?
ʻO ka nīnau i waiho ʻia i ke poʻo inoa o kēia ʻāpana pōkole hiki ke noʻonoʻo ʻia he rhetorical. Ua hōʻoia kaʻai protein i kona pono ke hoʻohana ʻia i nā haʻuki a i mea e puhi ai i ka momona, akā loaʻa pū kekahi mau pilikia olakino, i ʻōlelo ʻia ma luna,.
ʻO kēlā me kēia mea i hoʻoholo e hoʻāʻo i ka papaʻai protein kiʻekiʻe, me ka nānā ʻole i ke kumu e hoʻohana ai ia, pono ʻoe e hoʻomaopopo: ʻaʻole hiki ke "hoʻopili" i ka noʻonoʻo maʻamau a me ke akahele i kahi papaʻai a me ka papahana hoʻomaʻamaʻa. Pono nā mea pāʻani e hana i kahi loiloi kūʻokoʻa kūʻokoʻa o ke kūlana maoli o kona olakino a me nā pilikia e hiki ke hāpai i ka papa protein.
Hoʻoikaika loa ʻia kaʻai protein i nā hihia aʻe:
- ʻO ka hāpai a me ka hānai hānai ʻana i ka protein protein ka mea e pōmaikaʻi wale ai, akā contXNUMX.
- ʻO nā maʻi like ʻole o ke akepaʻa a me ka puʻupaʻa, ʻo ka maʻi gallstone kahi papaʻai protein kiʻekiʻe hiki ke hoʻonui i ka pilikia e kū nei.
- Nā pilikia kūpilikiʻi me ka gastrointestinal tract.
- ʻO nā tumors a me nā neoplasms ʻokoʻa, e like me Oncology, hiki i ka papaʻai protein kiʻekiʻe ke hoʻonui i ka ulu o nā tumors.
Hoʻomaopopo hou mākou i ke kaulike kūpono a pau. Inā makemake ʻoe e lilo i ka kaupaona, ʻoi aku ka maikaʻi e hoʻomaka e helu i nā calorie a ʻai me kahi deficit liʻiliʻi a me ka hoʻokaʻawale like ʻana o nā protein, nā paʻakai a me nā momona. Inā ʻoe e hoʻomākaukau ana no ka hoʻokūkū a i ʻole nā moʻolelo haʻuki, akā makemake wale ʻoe e hōʻemi i ka momona o ke kino a hoʻomaikaʻi i kāu palapala, ʻoi aku ka maikaʻi o ka hoʻopoina e pili ana i nā papa protein kiʻekiʻe.. I ka wā lōʻihi ʻaʻole kūpono kēia. Eia kekahi, holo ʻoe i ka makaʻu o nā maʻi gastrointestinal koʻikoʻi, hakuʻala a me ke akepaʻa ma muli o ka nui o nā protein. ʻO ka papaʻai kūpono a me ka hoʻoikaika mau e kōkua iā ʻoe e hoʻokahe i nā paona he nui a hoʻomaikaʻi i ka maikaʻi o ke kino me ka ʻole o ka nui i ka papaʻai.
E heluhelu hou aʻe e pili ana i ka helu ʻana i nā calories a me PFC
10 ʻike e pili ana i ka protein a me kona hopena i ke kino
- ʻO ka protein kahi mea nui e hōʻoia i ka hana maʻamau o ke kino.
- ʻO nā meaʻai protein nā mea kūkulu hale no ka ulu a me ke kākoʻo o nā mākala.
- ʻO ka nele o ka protein i loko o ka papa kuhikuhi i kēlā me kēia lā e hoʻoweliweli i ka hōʻino ʻana i nā mākala a me ka overtraining.
- Hiki i ka overabundance o ka protein i kēlā me kēia lā papa kuhikuhi i nā pilikia me ka gastrointestinal tract, nā puʻupaʻa a me ke ake.
- Loaʻa ka hapa nui o ka protein i loko o ka iʻa, ka ʻiʻo, nā hua manu, nā huahana waiu, ka iʻa, nā halo, nā nati, nā hua pi.
- ʻOi aku ka maikaʻi o ka protein holoholona i ka haku mele amino acid.
- ʻO ka lawe ʻana o ka protein i kēlā me kēia lā no ka necronemesis 1-1,5 g ma 1 kg o ke kaupaona, no ka hoʻomaʻamaʻa ʻana o 1.5-2.5 g no 1 kg o ke kaumaha o ke kino.
- I mea e hōʻiliʻili ai i ka koi o ka protein i kēlā me kēia lā, hiki iā ʻoe ke ʻai i ka protein protein.
- ʻOi aku ka maikaʻi ʻaʻole e noho ma nā papaʻai protein kiʻekiʻe, a hāʻawi i ka makemake i ka mahele like o nā proteins, nā haʻuki a me nā momona i ka papa kuhikuhi.
- Inā makemake ʻoe e hoʻonui a mālama paha i ka nui o nā mākala, ʻaʻole pono ʻoe i ka protein, akā a me ka hoʻoikaika mau.
E heluhelu pū i kā mākou ʻatikala e pili ana i ka hoʻomaʻamaʻa kūpono:
- ʻO ka hana ʻo TABATA: ke alakaʻi piha
- Pehea e aʻo ai e hopu mai ka ʻōpala a me nā ʻōlelo aʻoaʻo
- Mākaukau home hoʻomaʻamaʻa no nā kaikamahine no 30-45 mau minuke me ka lako ʻole