He aha nā protein no (a me 10 mau kumu e ʻai ai)

Anter

• 1.Hana i ka nui o nā mākala
• 2. Hana i nā mea pale mūhā
• 3. Mālama i ka ʻili a me ka lauoho maikaʻi
• 4. E kaulike i nā hormoni
• 5. Mālama i kahi ʻōnaehana maikaʻi maikaʻi
• 6. Ka hoʻōla hōʻeha ʻana
• 7. Ka oxygen lawe
• 8. E hāʻawi i ka ikehu
• 9. Mālama i ke olakino hui
• 10. ʻEʻai a omo i ka meaʻai
• Ka nui o nā protein e ʻai ai i kēlā me kēia lā

Pono nā protein i nā mea pono no ke kino e hana i nā ʻāpana pono o ke kino, e like me nā mākala, nā homone, nā mea, nā ʻili a me nā lauoho. Hoʻohui ʻia, ʻo nā protein nā neurotransmitters, nona ke kuleana no ka lawe ʻana i nā ʻaʻa nerve e hana i nā manaʻo a me nā kauoha kino no ka neʻe ʻana o ke kino.

ʻO nā protein kahi mea momona i loaʻa i nā meaʻai e like me ka ʻiʻo, ka iʻa, nā hua manu a me nā mea hana waiū, a me nā meaʻai o nā mea kanu, e like me ka soybeans, beans, peanuts, sesame a me ka lentil.

Eia nā kumu he 10 e ʻai ai i ka protein.

1.Hana i ka nui o nā mākala

ʻO nā protein ka mea pono no ka mālama a hoʻonui ʻana i ka nui o nā mākala, no ka mea no ka ulu ʻana o ka mākala he mea pono ia, me ka hoʻomaʻamaʻa ʻana i ka hana hoʻoikaika kino maʻamau, kahi pono kūpono o nā protein maikaʻi, e like me nā mea i loaʻa i nā meaʻai o ka holoholona ke kumu, e like me kaʻiʻo, ka moa a me nā hua.

ʻO ka nui o nā protein e hoʻopau ʻia no ka hypertrophy ʻokoʻa e like me ke kaupaona a me ke ʻano a me ka nui o ka hana kino i hana ʻia. E ʻike i nā meaʻai e kōkua iā ʻoe e loaʻa ka nui o nā mākala.

2. Hana i nā mea pale mūhā

Hana ʻia nā kinikini a me nā huna pale o ke kino mai nā protein, a me ka ʻole o ka lawa kūpono o kēia nutrient e hoʻonāwaliwali ai ka ʻōnaehana pale a maʻalahi ke kino i nā maʻi a me nā maʻi.

Ma waho o ka lawa pono ʻana o ka protein, pono kekahi mau meaola e like me ka zinc, selenium a me ka omega-3 no ka mālama ʻana i ka palekana maikaʻi E ʻike i nā ʻōlelo aʻoaʻo e hoʻonui ai i kou ʻōnaehana pale maʻi.

3. Mālama i ka ʻili a me ka lauoho maikaʻi

Na nā protein ke kuleana no ka hoʻokumu ʻana i collagen, kahi mea e hāʻawi i ka paʻa i ka ʻili a pale i nā wili a me nā māka haʻi. Eia kekahi, ʻo keratin, ka mea nui o ka lauoho, he protein pū kekahi, ʻo ia ke kumu e pono ai ka lauoho olakino i kēia mea momona.

He mea nui e hoʻomanaʻo i nā meaʻai e like me kaʻiʻo a me nā hua, i waiwai maoli i ka protein, ke kuleana nui no ka hana collagen a me keratin, no laila ʻaʻohe mea e pono ai ka nānā ʻana i nā meaʻai a i ʻole nā ​​collagen supplement.

4. E kaulike i nā hormoni

ʻO nā Hormones kekahi mau mea i loko o ke kino i hana ʻia e nā protein, a no laila, i mea e loaʻa ai kahi kaulike hormonal maikaʻi, pono ia e hoʻopau pono i kēia meaʻai. ʻO nā pilikia e like me Polycystic Ovary Syndrome, hiki ke hoʻokumu ʻia ke koʻikoʻi a hopohopo paha e nā loli hormonal, a he mea pono ka papaʻai kaulike e hoʻomaikaʻi i nā hōʻailona a mālama i nā maʻi.

5. Mālama i kahi ʻōnaehana maikaʻi maikaʻi

Hana ʻia nā Neurotransmitters e like me adrenaline a me acetylcholine i loko o nā protein, a he kuleana no ka hoʻoili ʻana i nā ʻaʻa aʻa e hoʻoulu ai i nā manaʻo, nā manaʻo a me nā kauoha e neʻe a holo pono ke kino holoʻokoʻa.

6. Ka hoʻōla hōʻeha ʻana

ʻO nā protein ke kumu nui no ka hoʻokumu ʻana i nā pūnaewele hou, pono e hoʻōla i nā pilikia e like me nā ʻeha a me nā ʻoki ʻoki. Hana lākou i nā ʻāpana nui o ke kino, e like me nā kīʻaha koko, nā mea hoʻopili, nā hunaola, ka collagen a me ka ʻili, a he mea nui ka loaʻa ʻana o ka protein i kūpono ma hope o ke keʻoki nui ʻana, e like me ka ʻoki ʻana o ka puʻuwai a me ka transplantation o ka meaola.

7. Ka oxygen lawe

ʻO nā hunaola ʻulaʻula, nā hunaola e kuleana no ka lawe ʻana i ka oxygen i loko o ke koko, i loko o nā protein, ʻo ia ke kumu e hiki ai i ka ʻai haʻahaʻa o kēia mea momona ke kumu i nā pilikia e like me ka anemia, nāwaliwali, pallor a me ka ʻole o ke ʻano.

8. E hāʻawi i ka ikehu

Hoʻohui ʻia i nā huaʻaleʻale a me nā momona, hiki ke hoʻohana ʻia nā protein i substrate e hana i ka ikehu i loko o ke kino a mālama i ka glucose i ke koko, ʻo ia hoʻi i nā papaʻai haʻahaʻa i nā huaʻale. Hāʻawi kēlā me kēia gram protein i 4 kcal, ka nui like i hāʻawi ʻia e nā carbohydrates.

9. Mālama i ke olakino hui

Hoʻokumu ʻia nā hono e nā ʻāʻī a loaʻa i kahi collagen nui, kahi mea pale ma waena o nā iwi, e pale ana i ko lākou lole a me ke ʻano o ka ʻeha. No laila, ʻoiai he collagen i hana ʻia i nā proteins, he mea nui ia no ka mālama ʻana i ke olakino hui maikaʻi a me ka pale ʻana i nā hōʻeha i ka wā o ka hoʻoikaika kino, kahi e kānana pinepine ai nā hono. E ʻike he aha ia a no ka wā e hoʻohana ai i ka collagen.

10. ʻEʻai a omo i ka meaʻai

Hana ʻia nā wai pūpū a me nā enzyme digestive o nā protein, kuleana no ka wāwahi ʻana i ka meaʻai i nā huna liʻiliʻi e ʻānai ʻia e ka ʻōpū.

Hoʻohui ʻia, loaʻa i nā hunaola o ka ʻōpū nā mea lawe i hana ʻia e nā protein a hana ʻia e like me nā puka e ʻae ai i ke komo ʻana o nā mea kanu i lawe ʻia i loko o ke kino.

Ka nui o nā protein e ʻai ai i kēlā me kēia lā

ʻO ka nui o ka protein e pono ai e ʻai ʻia i kēlā me kēia lā ka loli e like me ke kaumaha o ke kanaka a me ka hana kino i hana ʻia. ʻO kahi laʻana, kahi makua i:

• ʻAʻole hana i ka hana kino e koi ai i ka 0.8 g protein i kēlā me kēia kg o ke kaupaona;
• Pono ka hoʻomaʻamaʻa i ka hana kino māmā 1.1 a 1.6 g o ka protein i kēlā me kēia kg o ke kaupaona;
• Pono ka hoʻomaʻamaʻa ʻana i ka hoʻomaʻamaʻa kaumaha i 1.5 i 2 g o ka protein i kg kg o ke kaupaona.

ʻO kēia ke kumu o ke bodybuilder me 70 kg pono e hoʻokomo i ka 105 g a i ka 140 g protein, pono e puʻunaue ʻia i loko o ka lā e loaʻa kahi hopena maikaʻi o ka mālama a me ka hana ʻana i ka nui o nā mākala. E hui i nā mea hoʻohui 10 e loaʻa ai ka nui o nā mākala.

E aʻo hou aʻe e pili ana i nā meaʻai waiwai protein, e nānā i ke wikiō aʻe: