Hoʻokomo i ka Protein - Ehia mau kumuʻiʻo pono āu e ʻai ai i kēlā me kēia lā?

Anter

• He aha ka protein, a no ke aha he mea nui?
• Hiki ke kōkua i ka pohō kaumaha a pale i ka loaʻa ʻana o ke kaumaha
• Hiki iā ʻoe ke kōkua iā ʻoe e loaʻa ka mākala a me ka ikaika
• Protein i ka hāpai keiki
• ʻO nā kūlana ʻē aʻe hiki ke hoʻonui i nā pono o ka protein
• Loaʻa nā hopena olakino maikaʻi ʻole i ka protein?
• Pehea e lawa ai ka protein i kāu papaʻai
• He aha ka manaʻo maoli o ka "gram o ka protein"
• Pehea ke kanaka maʻamau?

Kakaikahi nā meaola e like me ka protein. ʻO ka lawa ʻole o ka mea e hoʻopili i kou olakino a me kou ʻano kino.

Eia nō naʻe, ʻokoʻa nā manaʻo e pili ana i ka nui o nā protein e pono ai.

ʻO ka hapa nui o nā ʻoihana meaʻai kūpono e koi i kahi protein protein haʻahaʻa kūpono.

ʻO ka DRI (Dietary Reference Intake) ka 0.36 mau huna o ka protein i kēlā me kēia paona (0.8 gram i kēlā me kēia kg) o ke kaumaha o ke kino.

Kuhi kēia i:

• 56 gram i kēlā me kēia lā no ke kāne sedentary awelika
• 46 gram i kēlā me kēia lā no ka wahine sedentary maʻamau

Lawa paha kēia i mea e pale aku ai i ka hemahema, akā ʻo ka nui āu e makemake ai e pili ana i nā kumu he nui, e like me ka pae o kāu hana, ka makahiki, ka nui o nā mākala, nā pahuhopu kino, a me ke olakino holoʻokoʻa.

Nānā kēia ʻatikala i ka nui o nā protein a me nā ʻano o ka nohona e like me ka pohō kaumaha, kūkulu ʻana i nāʻiʻo, a me nā pae hana i loko.

He aha ka protein, a no ke aha he mea nui?

ʻO nā protein nā mea kūkulu nui o kou kino. Hoʻohana ʻia lākou e hana i nā mākala, nā uaua, nā ʻokena, a me ka ʻili, a me nā enzymes, nā hormones, nā neurotransmitters, a me nā mole like ʻole e lawelawe i nā hana nui he nui.

Aia nā protein i nā mole liʻiliʻi i kapa ʻia nā amino acid, kahi e hoʻopili like ai e like me nā lei ma ke kaula. Hoʻokumu kēia mau amino acid i nā kaulahao protein lōʻihi, a laila pelu i loko o nā ʻano paʻakikī.

Hana i kou kino i kekahi o kēia mau amino acid, akā pono ʻoe e kiʻi i nā mea ʻē aʻe i ʻike ʻia he amino acid pono ma o kāu papaʻai.

ʻAʻole wale ka protein i ka nui akā i ka maikaʻi.

ʻO ka mea maʻamau, hāʻawi ka protein holoholona i nā amino acid pono āpau i ka lakio kūpono nāu e hoʻohana piha ai iā lākou. He mea kūpono kēia, no ka mea, like nā kiko holoholona me kāu mau pūnaewele ponoʻī.

Inā ʻoe e ʻai i nā huahana holoholona e like me kaʻiʻo, ka iʻa, nā hua manu, a i ʻole ka waiū i kēlā me kēia lā, e lawa ana paha ʻoe i ka protein.

Eia nō naʻe, inā ʻaʻole ʻoe e ʻai i nā meaʻai holoholona, ​​ke kiʻi ʻana i nā protein āpau a me nā amino acid pono i hiki i kou kino ke lilo i mea paʻakikī. Inā ʻoe e ukali nei i kahi papaʻai mea kanu, makemake paha ʻoe i kēia ʻatikala ma nā kumu protein 17 maikaʻi loa no nā vegans.

Kakaikahi ka poʻe e pono e hoʻohui me ka protein, akā ʻo ka hana ʻana pēlā hiki ke lilo i mea pono no nā mea pāʻani a me nā bodybuilding.

ʻO ka protein kahi mole mole i loko o nā amino acid, ka hapa nui o kou kino ʻaʻole hiki ke hana ponoʻī. ʻOi aku ka nui o nā meaʻai holoholona i ka protein, e hāʻawi ana i nā amino acid pono āpau.

Hiki ke kōkua i ka pohō kaumaha a pale i ka loaʻa ʻana o ke kaumaha

He mea nui ka protein i ka wā e hōʻemi ana i ka kaumaha.

E like me kāu e ʻike ai, pono ʻoe e ʻai i nā calorie ʻuʻuku ma mua o kou puhi ʻana i mea e lilo ai ka kaumaha.

Hōʻike nā hōʻike e hiki i ka ʻai ʻana i ka protein ke hoʻonui i ka nui o nā calorie āu e kuni ai ma ka hoʻonui ʻana i kāu helu metabolic (calories i waho) a hoʻemi i kou makemake (calories in) ().

ʻO ka ʻai ʻana he 25-30% o kāu mau calorie o kēlā me kēia lā mai ka protein i hōʻike ʻia e hoʻonui ai i ka metabolism a hiki i ka 80-100 calories i kēlā lā i kēia lā, ke hoʻohālikelike ʻia me nā papa protein haʻahaʻa (,,).

Eia nō naʻe, ʻo ka mea nui a ka protein i hāʻawi ai i ka pohō kaumaha ka mea hiki ke hōʻemi i ka makemake, a hiki i ka hōʻemi ʻana i ka lawe ʻana o ka calorie. ʻOi aku ka maikaʻi o ka protein ma mua o ka momona a carbs paha i ka mālama ʻana iā ʻoe e piha (().

I hoʻokahi aʻo i loko o nā kāne me ka momona, ʻo ka ʻai ʻana he 25% o nā calorie mai ka protein i hoʻonui i ka manaʻo o ka piha, a me ka hōʻemi ʻana i nā makemake a me nā manaʻo pulakaumaka e pili ana i ka meaʻai e 50% a me 60%, ().

I loko o kahi 12 mau pule ʻē aʻe, nā wahine i hoʻonui i kā lākou protein i 30% o nā calorie i ʻai i ka liʻiliʻi he 441 mau calori i kēlā me kēia lā a ua lilo nā 11 paona (5 kg) ma o ka hoʻohui ʻana i nā protein i kā lākou papaʻai ().

Hoʻohui, ʻoi aku ka nui o ka protein ma mua o ke kōkua ʻana i ke kaupaona ʻana - hiki iā ia ke pale i ka loaʻa ʻana o ke kaumaha.

I hoʻokahi noi, kahi hoʻonui haʻahaʻa o ka protein mai 15% a 18% o nā calorie i hoʻemi i ka nui o nā kānaka momona i loaʻa hou ma hope o ka pohō kaumaha e 50% ().

Kōkua pū kahi ʻai protein kiʻekiʻe iā ʻoe e kūkulu a mālama i ka nui o nā mākala, kahi e kuni ai i kahi nui o nā calorie a puni ka uaki.

ʻOi aku ka maʻalahi o kaʻai ʻana i nā protein i pili i nā papa hana hoʻowahāwahā - he kaʻa kiʻekiʻe ia, ʻāpana haʻahaʻa, a i ʻole kekahi mea ma waena.

Wahi a nā noiʻi i ʻōlelo ʻia ma mua, kahi protein protein ma kahi o 30% o nā calorie e kūpono no ka pohō kaumaha. Loaʻa kēia i 150 gram i kēlā me kēia lā no kekahi ma ka papaʻai 2,000-calorie.

Hiki iā ʻoe ke helu ma ka hoʻonui ʻana i kāu loaʻa calorie e 0.075.

Loaʻa kahi protein i kahi o 30% o nā calorie e like me ka maikaʻi no ka pohō kaumaha. Hoʻonui ia i kāu helu metabolic a kumu i ka hoʻoliʻiliʻi kū hoʻokahi i ka lawe ʻana o ka calorie.

Hiki iā ʻoe ke kōkua iā ʻoe e loaʻa ka mākala a me ka ikaika

Hana ʻia nā mākala i ka protein.

E like me ka nui o nā kino o ke kino, ikaika ka nāʻiʻo a wāwahi mau ʻia a kūkulu hou ʻia.

No ka loaʻa ʻana o ka mākala, pono i kou kino e synthesize i nā protein muscle ma mua o ka haki.

I nā huaʻōlelo ʻē aʻe, pono e loaʻa kahi kaulike protein maikaʻi i loko o kou kino - i kapa pinepine ʻia he kaulike naikokene, ʻoiai kiʻekiʻe ka protein i ka nitrogen.

E like me ia, ʻo ka poʻe makemake e kūkulu i nā mākala e ʻai pinepine i ka protein, a me ka hoʻoikaika kino. Hiki i kahi ʻai protein kiʻekiʻe ke kōkua i ke kūkulu ʻana i nā mākala a me ka ikaika ().

I kēia manawa, ʻo ka poʻe makemake e mālama i ka mākala a lākou i kūkulu ai, pono lākou e hoʻonui i ka lawe ʻana o ka protein i ka wā e lilo ai ka momona o ke kino, ma ke ʻano he protein kiʻekiʻe hiki ke pale i ka nalo ʻana o ka mākala i ka manawa e make ai (,).

I ka wā e pili ana i ka nui o nā mākala, ʻaʻole nānā nā noiʻi ma ka pākēneka o nā calorie e hele mai ana mai ka protein akā ʻo ka gram mau o nā protein i kēlā me kēia kilokilo a i ʻole nā ​​paona o ke kaumaha o ke kino.

ʻO kahi koi maʻamau no ka loaʻa ʻana o ka mākala ʻo 1 gram protein i kēlā me kēia paona (2.2 gram per kg) o ke kaumaha o ke kino.

Ua koho kekahi ʻepekema ʻē aʻe i ka pono o ka protein 0,7 ma ka paona (1.6 gram per kg) o ke kaumaha o ke kino ().

Ua hoʻāʻo nā noiʻi he nui e hoʻoholo i ka nui kūpono o ka protein no ka loaʻa ʻana o ka mākala, akā he nui ka mea i loaʻa i nā hopena like ʻole.

Hōʻike kekahi mau noiʻi i ka loaʻa ʻana o ka ʻai ma mua o 0.8 gram no ka paona (1.8 gram i kēlā me kēia kg) ʻaʻohe pono, ʻoiai hōʻike kekahi e ʻoi aku ka kiʻekiʻe ma mua o ka 1 gram protein i kēlā me ka paona (2.2 gram per kg) ʻoi aku ka maikaʻi (,).

ʻOiai paʻakikī e hāʻawi i nā helu kikoʻī ma muli o nā hopena noiʻi hakakā, ma kahi o 0.7-1 gram i ka paona (1.6-2.2 gram i kēlā me kēia kg) o ke kaumaha o ke kino me he mea lā he manaʻo kūpono.

Inā ʻoe e hāpai ana i ka momona o ke kino, e hoʻohana ana i kāu kaona wīwī a i ʻole ke kaupaona pahuhopu - ma kahi o kāu kaumaha o ke kino - he manaʻo maikaʻi ia, ʻoiai ka hapanui o ka nui o kou momona e hoʻoholo i ka nui o nā protein e pono ai.

He mea nui e ʻai i ka protein pono inā makemake ʻoe e loaʻa a / a mālama i ka mākala. Hōʻike ka hapa nui o nā noiʻi he 0,7-1 gram i kēlā me kēia paona (1.6-2.2 gram i kēlā me kēia kg) o ka nui o ka momona i lawa.

Protein i ka hāpai keiki

I ka wā hāpai, pono ke kino i nā protein no ka ulu a me ka ulu ʻana o ka ʻaʻa. Pōmaikaʻi nā protein i ka makuahine a me nā pēpē.

Hōʻike nā mea kākau o hoʻokahi noi e ʻai ka poʻe i ka 0.55-0.69 mau keneta no ka paona (1.2-1.52 mau huna ma kēlā me kēia kg) o ka protein i kēlā me kēia lā i ka wā hāpai ().

Ma nā wahi ʻē aʻe, paipai ka poʻe loea i ka ʻai ʻana i ka 0.55 gram hou no ka paona (1.1 gram per kg) o ka protein i kēlā me kēia lā i ka wā hāpai (17).

ʻO ka haʻawina i koi ʻia i kēlā me kēia lā no ka protein i ka wā o ka hānai ʻana i ka waiū, ʻo ia ka 0.59 gram i kēlā me kēia paona (1.3 gram i kēlā me kēia kg) i kēlā me kēia lā, a me 25 mau gram hou (18)

ʻO nā kumuʻai meaʻai ke ala kūpono e loaʻa ai nā mea momona. Loaʻa nā kumuwaiwai maikaʻi:

• nā pīni, nā pī, a me nā lihi
• huamoa
• ʻiʻo wiwi
• huahana waiū
• nā nati a me nā hua
• tofu

ʻO nā iʻa a me nā iʻa kai kekahi kumu waiwai maikaʻi. I ka wā o ka hāpai ʻana a me ka lactation, koho i nā iʻa haʻahaʻa i ka mercury a kiʻekiʻe i nā omega-3 fatty acid, e like me ka salemona, sardine, a me nā heleuma.

Eia nō naʻe, e makaʻala e pale aku i kēlā mau mea i kiʻekiʻe i ka mercury, e like me ka manō, ka iʻa pahi kaua, ka iʻa tile, a me ka mackerel mōʻī ().

ʻO ke kūpono, pono ʻoe e kiʻi i kāu protein āpau mai nā kumu meaʻai. I kekahi mau hihia, hiki i kāu kauka olakino ke paipai i nā mea hoʻohui. Eia nō naʻe, ʻaʻohe alakaʻi no ka hoʻopili ʻana me ka protein i ka wā hāpai.

ʻO nā kūlana ʻē aʻe hiki ke hoʻonui i nā pono o ka protein

Nānā ʻole i ka nui o nā mākala a me nā pahuhopu kino, ʻo ka poʻe e ʻeleu ana i ke kino e pono i nā protein ma mua o ka poʻe noho mau.

Inā koi ikaika kāu hana a hele wāwae paha ʻoe i ka nui, holo, ʻauʻau, a hana paha i kekahi ʻano hoʻoikaika kino, pono ʻoe e ʻai i nā protein.

Pono nā mea haʻuki kūpaʻa i nā nui o nā protein - ma kahi o 0.5-0.65 gram i kēlā me kēia paona (1.2-1.4 gram i kēlā me kēia kg) o ke kaupaona o ke kino (,).

Ua hoʻonui nui nā mākua ma mua i ka pono o ka protein - a i 50% kiʻekiʻe ma mua o ka DRI, a i ʻole ma kahi o 0.45-0.6 gram i kēlā me kēia paona (1-1.3 gram i kēlā me kēia kg) o ke kaumaha o ke kino (, 24).

Hiki i kēia ke kōkua i ka pale ʻana i ka osteoporosis a me ka sarcopenia, he pilikia nui ʻelua i waena o nā ʻelemākule.

Pono paha ka poʻe e hoʻōla nei i nā ʻeha e pono i nā protein ().

ʻO ka poʻe e ʻeleu kino, a me nā ʻelemākule a me nā mea e hoʻi hou ana mai nā ʻeha, ua hoʻonui nui i nā koi protein.

Loaʻa nā hopena olakino maikaʻi ʻole i ka protein?

Hoʻopiʻi kūpono ʻole ʻia ʻo Protein no kekahi mau pilikia olakino.

Manaʻo kekahi poʻe he hiki i ka papaʻai protein kiʻekiʻe ke hōʻeha i nā puʻupaʻa a me ka osteoporosis, akā ʻaʻole kākoʻo ka ʻepekema i kēia mau koi.

ʻOiai he kōkua maikaʻi ke kaohi protein ʻana no ka poʻe me nā pilikia puʻuwai preexisting, ʻaʻohe mea hōʻike e hiki i ka protein ke hoʻopōʻino i nā puʻupaʻa i nā poʻe olakino ().

ʻO ka ʻoiaʻiʻo, hiki i kahi ʻai protein kiʻekiʻe ke hoʻohaʻahaʻa i ke kahe o ke koko a kōkua i ka hakakā ʻana i ka maʻi diabetes, ʻo ia nā kumu nui ʻelua no nā maʻi puʻupaʻa (,).

Loaʻa nā hopena maikaʻi ʻole o ka protein i ka hana o ka haku mele e nā hopena maikaʻi ma kēia mau pilikia.

Ua ʻōlelo kekahi poʻe hiki i ka nui o ka protein ke alakaʻi i ka osteoporosis, akā hōʻike ʻia kahi noiʻi hiki iā ia ke pale i kēia ʻano (,).

Ma ke ʻano holoʻokoʻa, ʻaʻohe hōʻike e loaʻa i kahi hopena protein kiʻekiʻe kūpono i nā hopena maikaʻi ʻole i ka poʻe olakino e hoʻāʻo nei e hoʻonui i ko lākou olakino.

ʻAʻohe hopena maikaʻi ʻole o ka protein i ka hana o ka hakuʻala i ka poʻe olakino, a hōʻike nā noiʻi e alakaʻi ia i ka maikaʻi o ka olakino iwi.

Pehea e lawa ai ka protein i kāu papaʻai

ʻO nā kumuwaiwai maikaʻi loa o ka protein kaʻiʻo, ka iʻa, nā hua manu, a me nā huahana waiū, no ka mea, aia iā lākou nā amino acid pono āpau e pono ai i kou kino.

ʻOi aku ke kiʻekiʻe o kekahi mau mea kanu i ka protein pū kekahi, e like me ka quinoa, nā legume, a me nā nati.

Eia nō naʻe, ʻaʻole pono ka hapa nui o ka poʻe i ka lākou protein protein.

Inā ʻoe olakino a hoʻāʻo e noho ma kēlā ala, ʻai wale i nā kumuwaiwai protein maikaʻi me ka hapa nui o kāu ʻai, me nā meaʻai mea kanu momona, pono e lawe i kāu lawe i kahi pae kūpono.

He aha ka manaʻo maoli o ka "gram o ka protein"

ʻO kēia kahi maʻa mau loa o ke kuhi hewa ʻana.

I ka ʻepekemaʻai pono, ʻo ka "gram o ka protein" e pili ana i ka helu o nā gram o ka protein macronutrient, ʻaʻole ka helu o nā gram o kahi protein i loaʻa i ka meaʻai e like me kaʻiʻo a hua manu paha.

He 8-auneke lawelawe ʻana o ka pipi he 226 gram kaupaona akā aia wale nō ma loko o 61 gram o ka protein. Pēlā nō, he 46 gram ka kaupaona o kahi hua nui akā ʻākoʻomo wale ʻia he 6 gram protein.

Pehea ke kanaka maʻamau?

Inā ʻoe i kahi kaupaona olakino, mai hāpai i nā kaupaona, a mai hoʻoikaika nui, e ʻimi ana i ka 0.36-0.6 gram i ka paona (0.8-1.3 gram per kg) kahi kuhi kūpono.

Kuhi kēia i:

• 56-91 gram i kēlā me kēia lā no ke kāne maʻamau
• 46-75 gram i kēlā me kēia lā no ka wahine maʻamau

Eia nō naʻe, no ka mea ʻaʻohe hōʻike o ka hōʻino a me nā hōʻike koʻikoʻi o ka pono, ʻoi aku paha ka maikaʻi no ka hapa nui o ka poʻe e kuhi hewa ma ka ʻaoʻao o ka ʻai ʻana i nā protein ma mua o ka liʻiliʻi.