He ola kino maoli anei nā Bar Protein?

Anter

• No laila, maikaʻi a maikaʻi paha nā Beta Protein?
• Nā ʻōlelo aʻoaʻo no ke koho ʻana i kahi Bar Protein Ola
• Nānā no

ʻO nā kī palaka ma mua no nā kāne mega-muscular i ka lumi kaupaona. Akā me ka nui a ʻoi aku o nā wahine e ʻimi nei i kā lākou ʻai protein, ua lilo nā lāʻau kī protein i mea nui o ka hohonu o ka hohonu.

He mea maikaʻi kēlā? Ua ʻeli mākou i ka noiʻi a kamaʻilio pū me nā loea kiʻekiʻe e ʻike i ka ʻoiaʻiʻo a pau e pili ana i nā kī protein.

No laila, maikaʻi a maikaʻi paha nā Beta Protein?

ʻO nā mea maikaʻi: ʻO ka mea mua, aia ka protein. "He kumu waiwai nui ka Protein no kēlā wahine kēia wahine," wahi a Kylene Bogden, M.S., R.D.N., C.S.S.D., kahi mea hānaiʻai mea kākau inoa i hoʻopaʻa inoa ʻia me ka Cleveland Clinic Center for Functional Medicine. He mea koʻikoʻi ka protein ʻaʻole i ka nui o ka ʻiʻo lean wale nō, akā i kāu metabolic rate, satiety pae, a me ke olakino hormonal. He loiloi 2015 loiloi i ʻO ke olakino olakino, ka meaʻai kūpono, a me ka metabolism paipai i ka poʻe, keu hoʻi i ka poʻe e hoʻomaikaʻi ana i ko lākou kino hui (ka lākiō o ke kino momona i nā mākala), e ʻai ma waena o 25 a 35 mau huna o ka protein i kēlā me kēia pāʻina.

Eia naʻe, ua paʻi ʻia ka noiʻi ma ka Ka Nupepa ʻAmelika o ka Nutrical Clinical hōʻike i ka hapa nui o nā wahine ʻaʻole kokoke i kēia paepae kūpono. Ma hope o nā mea āpau, no ka nui o kā mākou mākaukau i ka papa ʻaina, ʻaʻohe o mākou manawa a me ka noʻonoʻo e hoʻolōʻihi i ke awakea o ka Lāpule e hoʻomake ana i nā tona o nā protein i piha i ka protein, a mākaukau hoʻi e ʻai a me nā meaʻai māmā a ukali ʻia e ka ʻoki ʻana iā lākou i ʻO nā pahu pākahi (a mālama iā lākou i ke anu!)

ʻO kēia ke kumu e ʻoluʻolu loa ai nā pā protein. ʻAʻole pono kahi hoʻomākaukau a hoʻomaʻalili paha, no laila inā he ʻano hana ʻoe, e lālau a hele, he ala maikaʻi loa ia e hōʻoia i ka lawe ʻana o ka protein i ka helu ma ka lā. "ʻO kekahi o nā keu pono nui o nā kī protein ka mea pono," wahi a Bogden. "Kūpono lākou i ka nohona hana o nā wahine, a hiki iā lākou ke kōkua iā lākou e loaʻa nā momona a lākou e hiki ʻole ai ke loaʻa i kahi ʻē aʻe."

Ke kamaʻilio nei e pili ana i nā meaola, nā mea e pono ai nā carbs, momona, a me nā fiber, e hana like nā mea āpau me ka protein e hoʻonui i ka loaʻa ʻana o ka amino acid i kou mauʻiʻo, kōkua i ka māʻona, a hoʻomau i kou pae ikehu, i ʻōlelo ʻia e Betsy Opyt, RD, CDE, hoʻokumu o Betsy's Best. "ʻO ka meaʻai ka wahie o kou kino. Inā ʻaʻole ʻoe e hoʻolālā e ʻai a ʻai paha i ka lā holoʻokoʻa, a laila ʻo ka loaʻa ʻana o ka ikehu i ka mana ma o ka papa spin ahiahi hiki ke lilo i mea paʻakikī, "i ʻōlelo ai ʻo ia, me ka ʻike ʻana i ka hui ʻana o nā kalapona a me ka protein. he mea nui nō hoʻi i ka hoʻomaʻamaʻa hoʻoikaika kino. ʻO ia ke kumu e huli ai nā wahine he nui i nā kī protein ma ke ʻano he meaʻai māmā ma mua a ma hope o ka hoʻolālā.

ʻO nā cons: "ʻOi aku ma mua o 30 mau kalamu o ke kō a ʻoi aku ka nui o nā koina protein ma mua o ka ʻaukā." Nā ʻano Lean no ka lilo ʻana o ke kaumaha ma ke ola a pau. I kēia manawa, piha nā poʻe ʻē aʻe i nā mea paʻakikī e haʻi ʻia, hana ʻia e ka hale hana e like me nā aila hydrogenated ʻāpana (heluhelu: trans fat), syrup kānana kiʻekiʻe-fructose, kalaʻai meaʻai, sugars artifol, sugar alcohols, a me nā mea hoʻohui ʻē aʻe i pili me ʻoi aku ka liʻiliʻi o ke olakino, wahi a Bogden.

Nā ʻōlelo aʻoaʻo no ke koho ʻana i kahi Bar Protein Ola

E hōʻoia i nā papa inoa nā mea hoʻohui: Pono kēia e hoʻoholo pololei i kāu mea e ʻai ai, no laila, mai hilinaʻi i nā lepili ma ke alo o ka ʻeke e hoʻoholo ai. "Mai noʻonoʻo pono i ka protein a i ʻole ka momona a hiki i ka wā i hōʻoia ai ʻoe e hana ʻia ka pā me nā mea pono maikaʻi āu e ʻike maoli ai," wahi a Bogden. ʻO kahi laʻana, hana ʻo CLIF Bar i nā huahana like ʻole, mai kāna PALAPU KUMU KULA a hiki i Organic Trail Mix Bar, e hoʻohana ana i nā mea hana āpau e like me nā ʻoka i ʻōwili ʻia a me ka waiūpaka nut a me nā ʻaila hydrogenated hapa ʻole a i ʻole ka syrup kānana fructose kiʻekiʻe. Hana ʻo ALOHA i nā lāʻau protein vegan a maemae pū kekahi.

E ʻike i kāu pahuhopu: Ma waho aʻe o ka nānā ʻana i nā mea hoʻohui, he mea nui e nānā i ka protein, momona, carbs, kō, a me ka fiber-ʻoiai ka nui o kēlā me kēia mea e pili ana i ka mea āu e manaʻo ai e loaʻa mai kāu pā. "Inā ʻoe e hoʻohana iā ia ma ke kumu kumu mua o ka protein, a laila makemake maoli ʻoe i kahi pā me ka liʻiliʻi o 10 grams o ka protein," wahi a Fear. "Ke hoʻāʻo nei au e ʻimi i nā mea me ka liʻiliʻi o ke kō no nā meaʻai huakaʻi a i ʻole nā ​​​​mea ʻai ma mua o ka moe. He manaʻo maikaʻi ʻole paha ia. " Inā ʻoe e ʻimi nei i ka hoʻihoʻi hope ʻana a i ʻole ka ikehu paʻa (e hele i waena o kahi hele wāwae lōʻihi, maliʻa paha) koho i kahi pā me kahi 30 mau keneki o nā huaʻalea, no ka mea ʻaʻole ka wahie paukū haʻahaʻa e hoʻoulu iā ʻoe. (E ʻike i nā mea ma nā waihona hale kūʻai i kā mākou papa inoa o nā kaola momona maikaʻi a maikaʻi ʻole hoʻi no nā wahine.) A hiki i ka momona a me ka fiber, ʻōlelo ʻo Opyt e koho i kahi pā me kahi 10 a 15 mau momona o ka momona, ma mua mai nā kumu kumu ʻole (e hoʻāʻo e mālama. ka momona momona i hoʻemi ʻia ma lalo o 5 gram) a me kahi fiber i waena o 3 a me 5 gram, kahi e hoʻohui i ka hopena o ka pololi o ka pā.

E hana i kāu pā protein: ʻAʻole ʻike pololei i kāu mea e ʻimi nei ma ka hale kūʻai meaʻai olakino a i ʻole ma kāu mākeke kūloko? E hoʻāʻo e hana i kāu mau polina polina ponoʻī me kekahi o kēia mau huaʻai vegan protein vegan.

ʻO ka mea laki, inā ʻoe e noʻonoʻo i ka mea e hele nei i kāu pā a no ke aha ʻoe e ʻai nei iā lākou, ʻaʻole pono ʻoe e hopohopo nui me nā calori. Ma hope o nā mea āpau, inā ʻoe i kahi huakaʻi hele i ke ao, pono paha ʻoe i ka nui o nā protein a me nā carbs (ʻo ia paha he 300-a ʻoi hoʻi nā calorie) mai kāu pā protein, e hoʻomanaʻo iā Fear. Inā ʻoe e ʻimi ana i kahi lā koho awakea ma ke keʻena, ʻo kahi pā kai-trail hou me nā pae haʻahaʻa a me nā pae protein ma kahi o 150 a 200 paha calories.

Nānā no