Pehea e hiki ai i ka protein i ka ʻaina kakahiaka ke kōkua iā ʻoe e lilo i ka kaumaha

Anter

• Pono ʻoe e ʻai i ka ʻaina kakahiaka?
• Pehea ke kōkua ʻana o ka protein i ka lilo ʻana o ka paona
• Kōkua nā ʻaina Protein kiʻekiʻe iā ʻoe e ʻai ai ma hope
• Pehea ke kōkua ʻana o ka protein ma ka ʻaina kakahiaka i ka lilo ʻana o ke kaupaona a me ka momona o ka ʻōpū
• Hoʻonui iki ka Protein i kāu Metabolism
• ʻO nā meaʻai protein kiʻekiʻe kiʻekiʻe āu e ʻai ai no ka ʻaina kakahiaka?
• Inā ʻai ʻoe i ka ʻaina kakahiaka, hana kiʻekiʻe iā ia i ka protein
• Mea Hoʻomākaukau Meaʻai: ʻApela i nā lā āpau

ʻO ka protein kahi mea waiwai nui no ka pohō kaumaha.

ʻO ka ʻoiaʻiʻo, ʻo ka hoʻohui ʻana i nā protein i kāu papaʻai ka ala maʻalahi a maikaʻi loa e lilo ai ka kaumaha.

Hōʻike nā noiʻi e hiki i ka protein ke kōkua i ke kāohi i kou makemake a mālama iā ʻoe mai ka ʻai nui.

No laila, ke hoʻomaka nei i kou lā me kahi ʻaina kakahiaka protein kiʻekiʻe paha kahi hopena kaumaha maikaʻi.

Pono ʻoe e ʻai i ka ʻaina kakahiaka?

I ka wā ma mua, pili ka haʻalele ʻana i ka ʻaina kakahiaka me ka loaʻa ʻana o ke kaumaha.

He hōʻike maikaʻi kā mākou i kēia manawa e hōʻike ana i nā ʻōlelo koi e ʻai a hōʻalo paha i ka ʻaina kakahiaka ʻaʻohe hopena i ka loaʻa ʻana o ke kaumaha a i ʻole ka pohō. Hiki iā ʻoe ke heluhelu hou aʻe e pili ana i kēia ʻatikala ().

Eia nō naʻe, he manaʻo maikaʻi paha ka ʻai ʻana i ka ʻaina kakahiaka no nā kumu ʻē aʻe. ʻO kahi laʻana, hoʻomaikaʻi paha i ka hana noʻonoʻo i nā keiki kula, ʻōpio a me kekahi mau pūʻulu hoʻomanawanui (,).

Pili paha kēia i ka mea e like ai o ka ʻaina kakahiaka. ʻOiai inā ʻaʻohe hopena o ka ʻaina kakahiaka stereotypical (e like me ka cereal ʻaina kō nui) i ka paona, ʻaʻohe hopena o ka ʻaina kakahiaka i kiʻekiʻe i ka hoʻoliʻiliʻi kaumaha.

ʻAʻohe hopena o nā ʻōlelo paipai e ʻai a hōʻalo paha i ka ʻaina kakahiaka i ke kaupaona. Eia naʻe, ʻaʻole pili ka mea like i ka ʻaina kakahiaka protein kiʻekiʻe.

Pehea ke kōkua ʻana o ka protein i ka lilo ʻana o ka paona

ʻO ka protein ka mea pono nui hoʻokahi no ka pohō kaumaha.

ʻO kēia no ka hoʻohana o ke kino i nā calorie hou aku e metabolize i ka protein, hoʻohālikelike ʻia i ka momona a i ʻole nā ​​carbs. Mālama pū ka Protein iā ʻoe i ka piha o ka lōʻihi ((,,,,).

Ua hōʻike ʻia kahi noiʻi i nā wahine i ka hoʻonui ʻia ʻana o ka ʻai protein mai 15 a 30% o ka nui o nā calorie i kōkua iā lākou e ʻai i ka 441 mau calori i kēlā me kēia lā. Ua lilo lākou he 11 mau paona (5 kg) i nā hebedoma 12 wale nō ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe e hoʻonui ana i ka protein i 25% o ka huina o nā calorie i hoʻoliʻiliʻi i ka pō pōʻai māmā e ka hapalua a me nā manaʻo obsessive e pili ana i ka meaʻai e 60% ().

I loko o kahi noiʻi hou, ua kau ʻia nā pūʻulu wahine ʻelua i nā papa hana hōʻemi kaumaha no 10 mau pule. ʻAi nā hui i ka nui o nā calories, akā ʻokoʻa ka nui o nā protein.

Ua lilo ka wahine i ka wahine i kaupaona. Eia naʻe, ua lilo ka hui protein kiʻekiʻe ma kahi o ka hapalua kg (1.1 lbs) ʻoi aku, a me ka hapa nui o ka momona o ke kino ().

Hiki i ke protein ke kōkua iā ʻoe e mālama i ka pohō o ke kaumaha i ka wā lōʻihi. Ua ʻike ʻia kahi noiʻi i ka hoʻonui ʻana i ka protein mai 15 a 18% o nā calorie i hana i nā meaʻai i loaʻa hou iā 50% ka liʻiliʻi o ka paona (,,).

ʻO ka hoʻohui ʻana i ka protein i kāu papaʻai he ala maikaʻi loa ia e lilo ai ka paona. Hiki iā ia ke kōkua i nā mea ʻai e hoʻomau i ka pohō kaumaha lōʻihi.

Kōkua nā ʻaina Protein kiʻekiʻe iā ʻoe e ʻai ai ma hope

Ke nānā nei nā noiʻi he nui i ka hopena o ka protein i ka ʻaina kakahiaka i ka ʻano ʻai.

Ua hōʻike kekahi o lākou i nā papa ʻaina protein kiʻekiʻe e hoʻoliʻiliʻi i ka pōloli a kōkua i ka poʻe e ʻai a hiki i ka 135 mau calori liʻiliʻi ma hope o ka lā (,,).

ʻO ka ʻoiaʻiʻo, ua hōʻike ʻo MRI scans i ka ʻai ʻana i ka ʻaina kakahiaka protein-momona e hoʻoliʻiliʻi i nā hōʻailona i ka lolo e kaohi ana i ka hoʻoikaika kai a me ka hana i hoʻoikaika ʻia e ka uku.

Kōkua pū ka protein iā ʻoe e piha. ʻO kēia no ka mea e hoʻonāukiuki i nā hōʻailona o ke kino e kaohi i ka makemake, ka mea e hōʻemi i ka ʻiʻini a me ka ʻai nui.

ʻO ka hapa nui kēia ma muli o ke kulu o ka wī wī ghrelin a me ka piʻi ʻana o ka peptide hormones piha YY, GLP-1 a me cholecystokinin (,,).

Ua hōʻike ʻia kekahi mau noiʻi i kēia manawa i ka ʻai ʻana i ka ʻaina kakahiaka protein kiʻekiʻe e hoʻololi i kēia mau hormones i loko o ka lā (,,,,).

ʻO nā pāʻina protein kiʻekiʻe e hoʻoliʻiliʻi i ka lawe ʻana o ka calorie ma hope o ka lā. Hoʻomaikaʻi lākou i nā pae o kāu mau hormonone e hoʻoponopono ai i ka makemake, e alakaʻi ana i ka hōʻemi i ka pōloli a me nā kuko.

Pehea ke kōkua ʻana o ka protein ma ka ʻaina kakahiaka i ka lilo ʻana o ke kaupaona a me ka momona o ka ʻōpū

Hiki i nā ʻaina kakahiaka protein kiʻekiʻe ke hōʻemi i ka makemake a me ka ʻiʻini. Hiki iā lākou ke kōkua iā ʻoe e lilo ka momona o ka ʻōpū.

Pili pono ʻole ka protein protein i ka momona o ka ʻōpū, ʻo ia hoʻi ka nui o nā protein kiʻekiʻe āu e ʻai ai, ʻo ka momona o ka ʻōpū i loaʻa iā ʻoe (,).

Ua hōʻike ʻia kahi noiʻi o nā mea momona, ua hōʻike ʻia nā ʻōpio Kina i ka hoʻololi ʻana i kahi ʻaina kakahiaka i hoʻokumu ʻia me ka palaoa me ka ʻai i hoʻokumu ʻia me ka hua manu i alakaʻi ʻia i ka nui o ke kaupaona o 3 mau mahina.

Ua hala ka 3.9% o ko lākou kino kaumaha i ka hui ʻaina kakahiaka-ʻoi loa ka protein (ma kahi o 2.4 kg a i ʻole 5.3 lbs), ʻo ka 0.2% wale nō (0,1 kg a i ʻole 0.2 lbs) () i loaʻa ka protein haʻahaʻa.

I loko o kahi noi ʻē aʻe, ua loaʻa i ka poʻe ma kahi papa hana hoʻemi kaumaha i ka ʻaina kakahiaka a i ʻole ka ʻaina kakahiaka bagel me ka nui o nā calorie.

Ma hope o 8 mau pule, ʻo ka poʻe e ʻai nei i ka ʻaina kakahiaka ua hōʻemi kahi 61% ʻoi aku ka kiʻekiʻe i ka BMI, 65% ʻoi aku ka emi o ke kaumaha a me 34% ʻoi aku ka nui o nā ana o ka pūhaka ().

ʻO kaʻai ʻana i ka protein no ka ʻaina kakahiaka hiki ke alakaʻi i ka hōʻemi koʻikoʻi nui, keu hoʻi inā he nui kou kaumaha e lilo.

Hoʻonui iki ka Protein i kāu Metabolism

Hiki i ka wikiwiki ʻana i kāu metabolism ke kōkua iā ʻoe e lilo i ka paona, no ka mea e hoʻā i nā calorie hou aku.

Hoʻohana kou kino i nā mea ʻoi aku ka nui o ka metabolize protein (20-30%) ma mua o nā carbs (5-10%) a i ʻole ka momona (0-3%) ().

ʻO kēia ka mea e puhi i nā mea ʻoi aku ka nui ma ka ʻai ʻana i ka protein ma mua o ka ʻai ʻana i nā carbs a i ʻole ka momona. I ka ʻoiaʻiʻo, ua hōʻike ʻia kahi lawe ʻana o ka protein kiʻekiʻe i kahi hopena ma kahi o 80 a 100 mau calories i puhi ʻia i kēlā me kēia lā (,,).

Hiki i kahi papaʻai protein kiʻekiʻe ke kōkua i ka pale ʻana i ka nalo ʻana o nā mākala i ka wā o ke kaohi ʻana o ka calorie, a pale i kekahi hapa i ka hoʻoliʻiliʻi o ka metabolism e hele pinepine mai me ka pohō o ke kaupaona, i kapa ʻia ʻo "mode wī."

Ua hōʻike ʻia kahi lawe ʻana o ka protein kiʻekiʻe e hoʻonui i ka metabolism a hiki i ka 100 calories i kēlā me kēia lā. Hiki iā ia ke kōkua iā ʻoe e mālama i ka nui o nā mākala a me kahi metabolism kiʻekiʻe ke kaohi ʻoe i nā calories.

ʻO nā meaʻai protein kiʻekiʻe kiʻekiʻe āu e ʻai ai no ka ʻaina kakahiaka?

I ka pōkole, Nā LĀKAI.

ʻO nā hua manu kahi momona a kiʻekiʻe i ka protein. ʻO ka pani ʻana i ka ʻaina kakahiaka i hoʻokumu ʻia me ka hua moa i hōʻike ʻia e kōkua ai iā ʻoe e ʻai i nā calorie he nui no nā hola 36 e hiki mai ana a e lilo ana ke kaupaona a me nā momona o ke kino (,,).

Eia nō naʻe, ʻo ka iʻa, iʻa iʻa, ʻiʻo, nā moa a me nā huahana waiū kahi kumu nui o ka protein e hoʻopili ai no ka ʻaina kakahiaka.

No kahi papa inoa piha o nā meaʻai protein kiʻekiʻe, e heluhelu i kēia ʻatikala.

Eia kekahi mau laʻana o ka ʻaina kakahiaka protein kiʻekiʻe i hiki ke kōkua iā ʻoe e lilo i ka paona:

• ʻO nā hua i kāwili ʻia: me nā mea kanu, palai i ka ʻaila niu a i ʻole ka aila ʻoliva.
• ʻO kahi omelette: me ka tī liʻiliʻi a me ka spinach (kaʻu punahele punahele).
• Tofu palai: me ka kale a me ka waiū waiū ʻole.
• Yogurt Helene: me ka germ germ, nā hua a me nā hua.
• Lulu: hoʻokahi scoop o ka protein whey, ka maiʻa, nā hua maloʻo a me ka waiū ʻalemona.

ʻO nā pancakes protein kekahi mea ʻai kakahiaka nui i kēia manawa.

Hana nā hua manu i kahi ʻaina kakahiaka nui, protein kiʻekiʻe. Eia nō naʻe, ʻo nā meaʻai ʻaina kakahiaka nui protein kiʻekiʻe kekahi koho maikaʻi.

Inā ʻai ʻoe i ka ʻaina kakahiaka, hana kiʻekiʻe iā ia i ka protein

Inā koho ʻoe e ʻai i ka ʻaina kakahiaka, e ʻai i ka mea momona i ka protein.

ʻO ka ʻai protein i loko o nā papa ʻaina kakahiaka i loko o nā haʻawina ma luna aʻe mai 18 a 41% o nā calorie, me ka liʻiliʻi he 20 mau kolamu a pau o ka protein.

No ka heluhelu hou ʻana e pili ana i nā pono olakino o ka protein, e nānā i kēia ʻatikala: 10 Nā Pūnaewele i kākoʻo ʻia e ka ʻepekema e ʻai i nā protein.

Mea Hoʻomākaukau Meaʻai: ʻApela i nā lā āpau