ʻOi aku ka maikaʻi o ka protein i kou ola?

Anter

• ʻO ka mea nui o ka protein
• ʻAʻole Kumu Protein i ka Osteoporosis
• Loaʻa i ka Protein Intake a me nā Hanaʻino
• ʻO ka ʻai ʻana i ka nui o ke protein he mea maikaʻi
• ʻEhia ka nui o ka protein?
• Ka Laina Lalo

ʻO nā makaʻi manaʻo ʻia o nā protein he kumuhana kaulana.

Wahi a kekahi e hiki i kahi lawe ʻana o ka protein kiʻekiʻe ke hōʻemi i ka calcium i loko o nā iwi, e kumu ai i ka osteoporosis a i ʻole hōʻino ai i kou mau puʻupaʻa.

Nānā kēia ʻatikala inā paha he hōʻike e kākoʻo i kēia mau koi.

ʻO ka mea nui o ka protein

ʻO nā protein nā poloka kūkulu o ke ola a hoʻohana kēlā me kēia pūnaewele ola iā lākou no nā kumu a me nā hana.

ʻO lākou nā kaulahao lōʻihi o nā amino acid i hoʻopili pū ʻia e like me nā lei ma ke kaula, a laila pelu ʻia i nā ʻano paʻakikī.

Aia he 9 mau amino acid pono e pono ai ʻoe e hele ma o kāu papaʻai, a me 12 i mea ʻole, a hiki i kou kino ke hana mai nā moleolaola ʻē aʻe.

ʻO ka maikaʻi o kahi kumu protein i pili i kāna profile amino acid. Loaʻa nā kumuʻai maikaʻi maikaʻi loa o ka protein i nā amino acid pono āpau i nā lakio kūpono no nā kānaka.

I kēia pili, ʻoi aku ka maikaʻi o nā protein holoholona ma mua o nā protein mea kanu. Hāʻawi ʻia i nā ʻano ʻūpā o nā holoholona i like loa me ko ke kanaka, kūpono kūpono kēia.

ʻO nā ʻōlelo koi no ka ʻai ʻana o ka protein ʻo 0.36 gram o ka protein i kēlā me kēia paona o ke kaumaha o ke kino (0.8 gram per kg) i kēlā me kēia lā. Unuhi kēia i 56 gram o ka protein no 154 paona (70-kg) kanaka ().

Lawa paha kēia lawa iki o kaʻai ʻana e pale ai i ka hemahema o ka protein. Eia nō naʻe, manaʻo nui nā ʻepekema ʻaʻole lawa ia e hoʻonui ai i ke olakino a me ka hoʻohui kino.

ʻO ka poʻe e hana kino a hāpai paha i nā kaupaona e pono i nā mea he nui aku i kēlā. Hōʻike pū kekahi i nā hōʻike e hiki i nā poʻe ʻelemakule ke pōmaikaʻi mai ka loaʻa ʻana o ka protein kiʻekiʻe (,).

No ka ʻike kikoʻī e pili ana i ka nui o nā protein āu e loaʻa ai i kēlā me kēia lā, e nānā i kēia ʻatikala.

He macronutrient pono ka protein. ʻOiai ua lawa paha ka mea i koi ʻia i kēlā me kēia lā e pale ai i ka hemahema, manaʻo kekahi mau ʻepekema ʻaʻole lawa ka hoʻonui ʻana i ke olakino a me ke kino.

ʻAʻole Kumu Protein i ka Osteoporosis

Manaʻo kekahi poʻe hiki i ka lawe ʻana o ka protein kiʻekiʻe ke kōkua i ka osteoporosis.

ʻO ke kumumanaʻo e hoʻonui ka protein i ka ukana ʻakika o kou kino, a laila e lawe i ke kino e lawe i ka calcium mai nā iwi e hoʻopau i ka waikawa ().

ʻOiai aia kekahi mau haʻawina e hōʻike ana i ka hoʻonui ʻia ʻana o ka excretion calcium wā pōkole, ʻaʻole hoʻomau kēia hopena ma luna o ka wā lōʻihi ().

ʻO ka ʻoiaʻiʻo, ʻaʻole kākoʻo nā noiʻi wā lōʻihi i kēia manaʻo. I loko o hoʻokahi hebedoma 9 mau pule, ʻo ka hoʻololi ʻana i nā mea ʻaʻā me nā ʻiʻo, ʻaʻole ia i hoʻopili i ka excretion calcium a hoʻomaikaʻi i kekahi mau homone i ʻike ʻia e hāpai i ka olakino iwi, e like me IGF-1 ()

ʻO kahi loiloi i paʻi ʻia ma 2017 ka hopena i hoʻonui ʻia ka lawe ʻana o ka protein ʻaʻole hana ʻino i nā iwi. Inā he mea, ua kuhikuhi ka hōʻike i ka lawe ʻana o ka protein kiʻekiʻe ke hoʻomaikaʻi nei ola kino iwi ().

Hōʻike nā noiʻi ʻē aʻe he mea maikaʻi ka lawe ʻana o ka protein kiʻekiʻe i ka wā e hiki mai ai i kou olakino iwi.

ʻO kahi laʻana, hoʻomaikaʻi paha i kou iwi iwi a hoʻoliʻiliʻi i ka maka o nā haki. Hoʻonui ia i ka IGF-1 a me ka lahilahi, ʻike ʻia nā mea ʻelua e hoʻoikaika i ka olakino iwi (,,,).

Nui a hewahewa paha nā papa hana hānai pono ʻē aʻe. Inā makemake ʻoe e aʻo hou aʻe, e nānā i kēia ʻatikala ma 10 mau ʻano kūlohelohe e kūkulu ai i nā iwi olakino.

Hōʻike nā loiloi lōʻihi e hiki ai i kahi protein protein kiʻekiʻe ke hoʻomaikaʻi i kou olakino iwi. ʻAʻole ia e kumu i ka osteoporosis.

Loaʻa i ka Protein Intake a me nā Hanaʻino

ʻO nā puʻupaʻa he mau lālā kupaianaha e kānana i nā mea hoʻoneoneo, nā mea momona a me nā wai i waho o ke kahe o ke koko, e hana ana i ka mimi.

Wahi a kekahi e pono i kāu mau puʻupaʻa e hana ikaika e hoʻomaʻemaʻe i nā metabolites o ka protein mai kou kino, e alakaʻi ana i ka hoʻonui ʻia o ke kanana ma nā puʻupaʻa.

Hoʻohui iki i kahi protein i kāu papaʻai e hoʻonui iki paha i kā lākou hana, akā he mea nui ʻole kēia hoʻonui ʻana ke hoʻohālikelike ʻia me ka nui o nā hana i hana ʻia e kāu puʻupaʻa.

Ma kahi o 20% o ke koko e kīkī ai kou puʻuwai ma o kou kino e hele i nā puʻupaʻa. I ke kanaka makua, hiki i nā puʻupaʻa ke kānana ma kahi o 48 mau galani (180 liters) o ke koko i kēlā me kēia lā.

Hiki paha i ka lawe ʻana o ka protein kiʻekiʻe ke hōʻeha i ka poʻe me nā maʻi puʻuwai ʻike ʻia, akā ʻaʻole pili ka like i ka poʻe me nā puʻupaʻa olakino maikaʻi (,,).

ʻO nā kumu pilikia nui ʻelua no ka holo pono ʻole ʻana o ke kō, ʻo ke koko kiʻekiʻe (hypertension) a me ka maʻi kō. ʻOi aku ka nui o ka loaʻa o ke protein i loaʻa iā (,,,).

I ka hopena, ʻaʻohe mea hōʻike e pili ana ka lawe ʻana o kahi protein kiʻekiʻe i mea e hōʻeha ai ka hakuʻala i ka poʻe ʻaʻohe o lākou maʻi maʻi konohiki.

Ma ka ʻaoʻao ʻē aʻe, nui kona mau pono olakino a kōkua paha iā ʻoe e lilo i ka paona ().

Ua hōʻike ʻia kahi lawe ʻana o ka protein kiʻekiʻe e hōʻeleu ai i ka hōʻino ʻana o ka hakuʻala i ka poʻe i loaʻa i ka maʻi puʻuwai. Eia nō naʻe, ʻaʻole e hoʻopili maikaʻi nā papaʻai protein kiʻekiʻe i nā hana o ka hakuʻala i ka poʻe olakino.

ʻO ka ʻai ʻana i ka nui o ke protein he mea maikaʻi

Nui nā pōmaikaʻi e pili ana i ka lawe ʻana o ka protein kiʻekiʻe.

• Muscle nuipaʻa: Loaʻa ka hopena maikaʻi o ka protein i ka nui o nā mākala a he mea nui e pale aku i ka nalo ʻana o nā mākala ma ka papaʻai i kaupalena ʻia ka calorie ().
• Hoʻolilo kālā: Hōʻike nā noiʻi e hoʻonui ka protein i nā lilo ikehu ma mua o nā macronutrient ().
• Māʻona: Mālama ʻo Protein iā ʻoe i ka lōʻihi. Hiki ke hoʻonui i ka lawe ʻana o ka protein i hiki ke hōʻemi i ka lawe ʻana o ka kalori a me ka pohō kaumaha ().
• Ka pilikia haʻahaʻa o ka momona: ʻO ka hoʻololi ʻana i nā carbs a me ka momona me ka protein e pale aku iā ʻoe i ka momona ().

Ma ke ʻano holoʻokoʻa, pono ka ʻai ʻana o ka protein kiʻekiʻe no kou olakino, keu hoʻi no ka mālama ʻana i ka nui o nā mākala a me ka lilo ʻana o ka paona.

Nui nā keu pono i ke kiʻekiʻe o ka protein, e like me ka pohō kaumaha, hoʻonui i ka nui o nā lean a me kahi haʻahaʻa o ka momona.

ʻEhia ka nui o ka protein?

Aia ke kino i kahi kūlana mau o ka flx, e wāwahi mau ana a kūkulu hou i kāna mau pono ponoʻī.

Ma lalo o kekahi mau hanana, hiki ke hoʻonui i kā mākou pono no ka protein. Hoʻopili kēia me nā wā o ka maʻi a hoʻonui i ka hoʻoikaika kino.

Pono mākou e hoʻopau i ka protein no kēia hana e hana ai.

Eia nō naʻe, inā ʻai mākou i nā mea ʻoi aku ma mua o kā mākou pono, e wāwahi ʻia ka protein ʻoi loa a hoʻohana ʻia no ka ikehu.

ʻOiai ke olakino a palekana hoʻi kahi lawe ʻana o ka protein kiʻekiʻe, ʻaʻohe kūlohelohe ka ʻai ʻana i nā protein he nui a hiki ke hōʻeha. Ua loaʻa ka hapa nui o kā lākou mau calorie i nā lāhui kuʻuna mai ka momona a carbs paha, ʻaʻole ka protein.

ʻAʻole maopopo ka nui o ka protein i loko o ka protein a ʻano like ʻole ma waena o nā kānaka.

Hoʻokahi o nā noi ʻana i ke olakino, hoʻoikaika kino kanaka i hōʻike i ka ʻai ʻana ma kahi o 1.4 gram i ka paona o ke kaumaha o ke kino (3 gram per kg) i kēlā me kēia lā no hoʻokahi makahiki i loaʻa ʻole nā ​​hopena olakino maikaʻi ʻole ().

ʻOiai ʻo ka ʻai ʻana i 2 gram o ka protein i ka paona o ke kaumaha o ke kino (4.4 gram i kēlā me kēia kg) no 2 mau mahina ʻaʻole i ʻike ʻia nā hopena ʻē aʻe ().

Akā e hoʻomanaʻo i ka poʻe hoʻoikaika kino, keu hoʻi i nā mea haʻuki ikaika a i ʻole bodybuilder, pono i nā protein ma mua o ka poʻe liʻiliʻi o ka hana.

ʻO ke olakino nui loa o ka protein ʻaʻole maikaʻi. ʻAʻole maopopo i ke ʻano o ka protein protein i lilo i mea hōʻino. Pili paha ia i kēlā me kēia.

Ka Laina Lalo

I ka hopena o ka lā, ʻaʻohe mea e hōʻike ai ka ʻai ʻana i ka protein i nā nui kūpono i kumu e hōʻeha ai ka poʻe olakino. Ma ka ʻokoʻa, hōʻike ka nui o nā hōʻike i nā pono.

Eia nō naʻe, inā loaʻa ʻoe i ka maʻi puʻupaʻa, pono ʻoe e hāhai i nā ʻōlelo aʻoaʻo a kāu kauka a kaupalena i kāu lawe ʻana i ka protein.

Akā no ka hapanui o ka poʻe, ʻaʻohe kumu e hopohopo ai e pili ana i ka helu kikoʻī o nā protein o ka protein i kāu papaʻai.

Inā ʻoe e hāhai i ka papaʻai kaulike i loaʻa ka nui o ka ʻiʻo, ka iʻa, ka waiū a i ʻole nā ​​protein mea kanu nui protein, pono kāu lawe ʻana i ka protein i kahi palekana a olakino hoʻi.