Pehea e hiki ai i ka Protein Before Bed ke hoʻoikaika i ka ulu ʻana o ka mākala

Anter

• Hōʻike Overview
• ʻO ka ʻepekema ma hope ona
• No nā kānaka āpau kēia?
• He aha kāu e ʻai ai?
• Nā hoʻomoʻo protein kiʻekiʻe
• Pākuʻi vs. ka meaʻai maoli
• ʻO ka lawe lawe ʻana

Hōʻike Overview

Inā makemake ʻoe e lilo i ka kaupaona a loaʻa iā ia, ʻo kahi papaʻai me kahi nui o ka protein i kī.

Pono ka manaʻo i kāu mau calorie o kēlā me kēia lā e:

• 10 i ka 35 pakeneka o ka protein
• 45 i ka 65 pākēneka mai nā waihā
• 20 i ka 35 pākēneka o ka momona

ʻO ka ʻāpono o ka protein i kēlā me kēia lā ʻo 0.8 gram i kēlā me kēia kilokilo o ke kaumaha o ke kino. Hōʻike ka noiʻi akā, ke pōmaikaʻi nei ka poʻe haʻuki mai ka nui o nā protein e hoʻonui i ka ulu ʻana o nā mākala. ʻO ka poʻe e hāpai pinepine a hāpai mau i nā kaupaona a i ʻole hana i ka hoʻomaʻamaʻa kūʻē paha e pōmaikaʻi lākou i ka lawe ʻana i ka 1.3 a i ka 1.8 gram o ka protein i kēlā me kēia kilokilo o ke kaumaha o ke kino i kēlā me kēia lā.

ʻO ia ka mea e pono ai i kahi kāne 180-paona kāne ke hoʻopau ma kahi o 106 a 147 mau kalama o ka protein i ka lā no ka ulu ʻana o nā mākala. Pono kahi wahine hana 140-paona e hoʻopau ma waena o 83 a me 114 gram o ka protein i kēlā me kēia lā.

Aia kahi manawa kūpono e hoʻopau ai i kēia protein? ʻOiai ke kuʻi ʻana i ka nui o ka loaʻa o kēlā me kēia lā ka mea nui, hōʻike ka noiʻi e hiki i ka manawa protein ke hana i kahi ʻokoʻa.

Hoʻohui ʻia nā haʻawina e pili ana inā e ʻai koke ana i ka protein ma hope o ka hoʻoikaika ʻana i kahi hopena maikaʻi i ka ulu ʻana o nā mākala. Hōʻike kekahi mau noiʻi e hoʻopau ʻia ka protein ma mua o ka hiamoe hiki ke hoʻoulu i ka ulu ʻana o nā mākala.

ʻO ka ʻepekema ma hope ona

Hāʻawi ka protein i nā amino acid, nāna e kūkulu i ko mākou mākala. Hoʻoponopono ko mākou mākala iā lākou iho a ulu i ka wā e hiamoe ai mākou. Hoʻonui ʻia ka hormone ulu i kēia manawa. Hoʻoikaika kēia hormone i ka ulu ʻana o nā mākala a hoʻemi i ka momona.

Ua hōʻike ʻia nā noiʻi inā ʻoe e ʻai i ka nui o ka protein ma mua pono o ka hiamoe ʻana, e hoʻohana pono ʻoe i kēia piko o ka hormone ulu a hoʻonui i ka loaʻa o nā mākala. Hana kēia no ka mea ke hāʻawi nei ʻoe i nā amino acid e pono ai no ka hoʻoponopono a me ka ulu ʻana.

Ua nānā ʻia kahi noi ma 2012 i ka hopena o ka ʻai ʻana i ka protein ma mua o ka hiamoe ʻana me 16 i komo i nā kāne ʻōpio olakino. Ua hana lākou i hoʻokahi pā o ka hāpai hāpai i ke ahiahi a hāʻawi ʻia iā 20 gram o ka protein ma hope koke o ka hoʻoikaika kino. He kanakolu mau minuke ma mua o ka hiamoe, ʻewalu mau kāne i inu i ka mea inu me 40 gram o ka casein. Hoʻonui ʻia nā helu synthes protein muscle i nā kāne ʻewalu i hoʻopau i ka inu casein ma mua o ka hiamoe. Hōʻike kēia i ka hōʻike e hoʻonui ka protein i ka postexercise i ka pō pō hou.

ʻO kekahi mai 2015 i nānā ʻia i 44 mau kāne ʻōpio i ko lākou hoʻopau ʻana i kahi papahana hoʻomaʻamaʻa kūpaʻa he 12 mau pule. Pau nā mea komo i ka papaʻai protein kiʻekiʻe (1.3 gram o ka protein i kēlā me kēia kilokilo o ke kaumaha o ke kino). Ua hoʻopau kekahi hui i kahi mea inu ma mua o ka moe e loaʻa ana ka 27.5 gram o ka protein a me 15 gram o nā haʻuki. Loaʻa i ka hui ʻē aʻe kahi inu placebo. ʻO ka hui nāna i hoʻopau i ka inu o ka protein i ʻike i ka hoʻomaikaʻi hou ʻana i ka ikaika o nā mākala, ka nui o nā mākala, a me ka nui o nā mākala muscle.

Eia nō naʻe, ua kaupalena ʻia kēia mau aʻo ʻana. ʻAʻole maopopo i nā noiʻi ʻelua inā paha ka hoʻonui ʻana o ka huina protein i kēlā me kēia lā a i ʻole ka protein protein i kikoʻī ma mua o ka hiamoe ʻana i hopena i nā loaʻa muscle.

Eia nō naʻe, ʻo ke kino holoʻokoʻa o ka noiʻi e pili ana i ka lawe ʻana o ka protein a me ka ulu ʻana o nā mākala i alakaʻi ʻia i ke kūlana ʻo "casein protein (~ 30-40 g) ma mua o ka hiamoe hiki ke hoʻonui i ka MPS [synthesive protein protein] a me ka metabolic rate i loko o ka pō. ” Paipai lākou i ka loaʻa ʻana o ka protein i ka pō no ka poʻe haʻuki e hoʻomaʻamaʻa i ke kakahiaka nui me ka ʻole o ka ʻai ʻana, a i ʻole ke ahiahi ma hope o ka ʻaina ahiahi.

A i kahi hoʻohālikelike like ʻana i nā meaʻai momona carbohydrate i nā paukū protein ma mua o ka hiamoe, ua hoʻomaikaʻi ka hui protein i ka metabolism.

No nā kānaka āpau kēia?

Ua ʻimi kahi noiʻi ma 2011 i ka nalo ʻana o ka nui o nā mākala me ka makahiki. He ʻumikūmāono "kāne ʻelemakule olakino" i komo i ke aʻo ʻana. ʻEwalu mau casein i lawe ʻia, kahi protein protein lohi, ma mua o ka hiamoe. ʻO kahi hapalua i kahi placebo. ʻO ka poʻe i hoʻopau i ka protein kinein i hōʻike i kahi kaulike o ke kinona protein holoʻokoʻa i ka pō hoʻokahi. ʻO kēia ke kumu o ka protein protein ma mua o ka hiamoe e hoʻonui ai i ka ulu ʻana o nā mākala, ʻoiai i ka poʻe ʻelemakule a me ka poʻe hana ʻole.

Eia nō naʻe, hōʻike ʻia nā mea ʻē aʻe i ka sedentary, nā poʻe overweight, kahi meaʻai māmā ma mua o ka hiamoe e hoʻonui ai i nā kiʻekiʻe o ka insulin i ke kakahiaka aʻe. Hiki paha i kēia ke alakaʻi i ka loaʻa hou o ke kaupaona. Hōʻike kēia i ka ʻoiaʻiʻo o nā protein a me nā waiʻopa. No laila, ʻo nā pōmaikaʻi o ka pō, ʻike mua ʻia ka snack protein snack i nā mea pāʻani, nā mea hoʻoikaika kino i kēlā me kēia lā, a i ʻole nā ​​ʻelemākule.

He aha kāu e ʻai ai?

Inā makemake ʻoe e hoʻonui i ka ulu ʻana o nā mākala i ka wā hiamoe, he aha kāu e ʻai ai? Pono ka ʻelemakule mākua e ʻimi i kahi mea me kahi o 10 a 20 mau huna o ka protein.

Loaʻa nā kumu waiwai maikaʻi o ka protein i:

• manu moa
• iʻa a me nā iʻa kai
• tofu
• nā legume, nā lihi, a me nā pī
• ʻO ka yogurt Greek, ka tī liʻiliʻi, a me ka tī ricotta
• huamoa
• hua kukui

Ma kahi o 3 auneke moa, salemona, 90-pākēneka pipi o ka lepo, a i ʻole 1 kīʻaha o nā pi i kuke ʻia a i ʻole nā ​​lihi e kōkua iā ʻoe e hōʻea i kahi māka protein 20-gram. ʻO kekahi o nā meaʻai māmā-protein kūpono kūpono:

• 1 kīʻaha o 1 pākēneka waiū momona waiū
• hoʻokahi ʻāpana o ka berena me ka waiūpī pīpī a me ke aniani o 1 ka pākēneka waiū
• kahi ipu lawelawe hoʻokahi o ka yogurt Greek maʻalahi me nā hua
• ʻekolu mau hua moa i paila ʻia

Nā hoʻomoʻo protein kiʻekiʻe

• moa bruschetta, e hōʻike ana i nā ʻōmato cherry momona a me ka basil
• ʻO ka nila lemon wīwī wīwī, me kahi mīmona lima kaona kirima
• slider bison slider, me ka tī hoʻoheheʻe ʻia a me kahi ʻāmato
• nā lihi lihi me nā lau ʻai, maikaʻi me ka palaoa kāwili ʻia
• ka burrito protein vegan hope loa, piha me ka quinoa a me nā pīni ʻeleʻele

Pākuʻi vs. ka meaʻai maoli

ʻOiai paha e hāʻawi pū nā pulu, nā lulu, a me nā kaola i ka nui o ka protein, ʻoi aku ka maikaʻi e hoʻopau i ka meaʻai "maoli" ma kahi o ka hapa nui o nā pāʻina.

ʻAʻole hāʻawi kēia mau mea hoʻopiha i nā huaora like me nā meaʻai āpau e like me nāʻiʻo momona, nā hua manu, a me nā yogurt. Hoʻopili pinepine pū ʻia lākou me ke kō a i ʻole nā ​​mea hoʻonanea ʻono a kiʻekiʻe paha i nā calories. ʻO ka mea hou aku, ʻaʻole i hoʻoponopono pololei ʻia e nā US Food and Drug Administration. ʻO kēlā i ʻōlelo ʻia, ʻo nā noiʻi i ʻōlelo ʻia ma luna aʻe nei, ua hoʻohana i nā mea kōkua protein, ʻaʻole i nā pāʻina protein.

Inā pilikia ʻoe i ka hālāwai ʻana i kāu pono caloric a i ʻole koi ʻia i kēlā me kēia lā, hiki i kahi lulu protein ke koho maikaʻi. Paipai ka US Department of Agriculture e pili ana i 2,600 calories i kēlā me kēia lā no kahi kāne maʻalahi a me 2,000 mau calorie i kēlā lā i kēia lā no kahi wahine haʻahaʻa no ka mālama kaumaha. Inā makemake ʻoe e lilo i ka kaumaha, e emi ana kāu mau calorie.

ʻO ka lawe lawe ʻana

Inā ʻoe e ʻimi ana e paipai i ka ulu ʻana o nā mākala mai kāu mau hana, e noʻonoʻo e hoʻohui i ka protein i kāu hana i ka pō. Ma ka hāʻawi ʻana i nā amino acid e pono ai i kou mau mākala e hoʻoponopono a kūkulu hou i ka wā hiamoe, hiki iā ʻoe ke loaʻa nā loaʻa iā ʻoe e hiamoe ana.