E ʻai i nā meaʻai protein i waiwai i kēia ʻakika amino ma hope o ka hoʻomaʻamaʻa ʻana no ka hopena maikaʻi loa o ke kino wela

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ʻO ka mea āu e ʻai ai ma hope o kāu hoʻomaʻamaʻa he mea nui ia e like me ka hana ʻana i ka hoʻolālā ma mua. A ʻike paha ʻoe, inā he meaʻai māmā a meaʻai paha, pono i kāu repast ke hoʻopili i kekahi protein, ʻoiai ka mea momona e kōkua ai i ka hoʻoponopono ʻana i nā mākala hana nui. (E ʻike i ke kumu e pono ai i nā wahine i kahi ala hou i nā pono haʻuki.)

Akā inā ʻaʻole kēia he nūhou iā ʻoe-a loaʻa iā ʻoe kahi liʻiliʻi o nā koho waiwai nui i ka protein i ka mākaukau i nā manawa āpau-eia kāu mea e hiki ai. ʻaʻole ʻike: ʻAʻole hana ʻia nā kumu protein a pau. Hoʻokumu ʻia nā meaʻai protein ʻokoʻa me 20 mau ʻakika amino koʻikoʻi (nā poloka kūkulu o ka protein), ʻo ia kekahi o kā mākou makemake nui i kēia manawa. (E nānā e nīnau i ke Kauka Diet: ʻAno ʻAno ʻAno.)

"ʻO Leucine kekahi o nā amino acid he nui a ʻoiai ke ulu nei ka noiʻi i nā haʻawina ʻē aʻe e hōʻike ana i ka hana kū hoʻokahi i ka synthes protein muscle," e wehewehe ana ʻo Connie Diekman, ʻo R.D., ka luna hoʻomalu o ke kula nui i ke kula nui ma Wakinekona ma St Louis.

ʻO ka synthes protein muscle ka mea e hana ke kūkulu a kūkulu hou paha kou kino i nā protein hou i ʻoi aku ka ikaika ma mua o kā lākou mana o mua. A he haʻawina hou ma Lapaʻau & ʻEpekema i nā Pāʻaina & hoʻoikaika kino ʻike i ka loaʻa ʻana o ʻelima mau kolamu o ka leucine acid post-workout ma loko o kahi meaʻai māmā i loaʻa he 23 mau kolamu o ka protein ke wahi momona ke hiki mai i ka loaʻa ʻana o kēia pōmaikaʻi kūkulu hale. ʻO ka poʻe i hoʻopaʻa ʻia i lawe i ka nosh me 23 mau kolamu o ka protein a me 5 gram o nā leucine he 33 pakeneka ke kiʻekiʻe o ka synthesis protein muscle i hoʻohālikelike ʻia i nā haumāna e hoʻopaʻa ana i ka meaʻai māmā me nā carbs a me nā momona wale nō. ʻO ka mea hou aʻe, ʻo ka poʻe i loaʻa ka pākolu o ka nui o ka protein a me ka leucine, he "negligible" nā ʻokoʻa i nā pōmaikaʻi, no laila ua ʻike ʻia ʻaʻole maikaʻi ka nui.

ʻO ka maʻalahi, nui nā kumu protein i loaʻa i ka leucine. Paipai ʻo Diekman i ka soybeans, ka pī, ka salemona, nā ʻalemona, ka moa, nā hua manu, a me nā ʻoka. "ʻOiai ka leucine i loaʻa i ka hapanui o nā meaʻai protein holoholona i kēia mau mea kikoʻī e hāʻawi i nā kālā he nui, e maʻalahi ai i nā wahine e hoʻonui i ka lawe ʻana i nā manawa āpau a ma hope o kahi hoʻolālā," wahi a Diekman. (E nānā: Ke ala maikaʻi e loaʻa ai ka mākala Lean.)

E hoʻoikaika i kāu munchie ma o ka hoʻohui ʻana i kekahi mau kalapona: "ʻO ka ʻai ʻana i ka leucine me nā waiʻaleʻa e like me nā kīʻaha holoʻokoʻa, nā huaʻai, a me nā mea kanu e hāʻawi hou aku i ka hoʻoulu ʻana i nā ala kūkulu ʻiʻo e hopena i ka maikaʻi ma hope o ka hoʻomaʻamaʻa ʻana," wahi a Diekman. E ho'āʻo i ʻelua mau huamoa i hoʻolapalapa ʻia me ka palaoa ʻala piha a me ka pata pīkī a i ʻole ka salmon me ka laiki ʻeleʻele a me ka broccoli.

(No nā hacks ʻai olakino hou aku, e hoʻoiho i ka mana kūikawā hou loa o kā mākou makasina kikoʻī me ka manuahi!)

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