He aha ka hau kalima Protein, a he olakino ia?

Anter

• He aha ka hau kalima?
• Nā pōmaikaʻi o ka ʻaikalima kalima
• Kiʻekiʻena protein
• Haʻahaʻa i nā calorie
• Maʻalahi e hana
• Nā hopena hiki ʻole
• Loaʻa paha i ke kō i hoʻohui ʻia
• Haʻahaʻa i nā meaʻai
• Hiki i nā pilikia digestive
• Hiki ke hāpai i ka ʻai nui ʻana
• Ma hea e ʻike ai i ka ʻaikalima kalima
• Ke laina lalo

Ua lilo koke ʻo ka ʻaikikine protein i punahele i waena o nā poʻe hānai e ʻimi nei i kahi ala olakino e hoʻopiha ai i kā lākou niho momona.

Hoʻohālikelike ʻia me ka hau kalima kuʻuna, he hapa ka nui o nā calories a me kahi nui o nā protein i kēlā me kēia lawelawe.

Eia nō naʻe, noʻonoʻo paha ʻoe inā paha ke ola nei nā pono olakino o kēia huahana kaulana i ka hype.

Nānā kēia ʻatikala i nā pono a me nā hemahema o ka hau kalima protein, a hāʻawi i kahi meaʻai maʻalahi e hoʻomaka e hana ma ka home.

He aha ka hau kalima?

Kūʻai ʻia ka hau kalima Protein ma ke ʻano he koho olakino i ka hau kalima maʻamau.

ʻOi aku ka nui ma mua o ka protein a ʻoi aku ka haʻahaʻa o nā calorie ma mua o ka mālama mau ʻana i ka hau, e hoʻolilo ana i mea koho i waena o nā mea kūʻai manaʻo noʻonoʻo olakino.

Hoʻohana ka hapa nui o nā lama i nā mea hoʻohaʻahaʻa calorie haʻahaʻa e like me stevia a i ʻole nā ​​wai ʻākela e ʻoki ai i nā calories a hoʻonui ʻia ke kō.

Loaʻa iā lākou ma kahi o 8-20 mau mika o ka protein i kēlā me kēia pint (473 ml) mai nā kumuwaiwai e like me ka protein milk milk a i ʻole protein protein.

Eia kekahi, hoʻohui kekahi mau ʻano i ka pulupulu e hāpai i ka naʻau o ka piha, a i ʻole prebiotics, nā mea hoʻohui e kōkua i ka ulu ʻana o nā koʻohune gut pono (,).

ʻOi aku ka kiʻekiʻe o ka hau kalima protein i ka protein a haʻahaʻa i nā calorie ma mua o ka ʻaikalima maʻamau. Loaʻa i kekahi ʻano i nā mea hoʻoluʻu haʻahaʻa-calorie, protein, a hoʻohui ʻia i ka fiber a i ʻole prebiotics.

Nā pōmaikaʻi o ka ʻaikalima kalima

Hiki ke hoʻopili ʻia ka hau kalima protein i kekahi mau pono olakino e pili ana i ka olakino.

Kiʻekiʻena protein

E like me ka inoa o ka inoa, kiʻekiʻe kiʻekiʻe ʻo ka hau kalima i ka protein.

ʻOiai hiki ke hoʻololi i ka nui kikoʻī, hoʻopaʻa ka hapanui o nā lama i 822 mau huna o kēia mea momona i kēlā me kēia pint (473 ml), a i ʻole 2-6 mau lika no kēlā me kēia lawelawe.

He mea nui ka protein i nā ʻano he nui o kou olakino, e like me ka hana o ke kīʻaha koko, ke olakino palekana, a me ka hoʻoponopono ʻana o nā ʻaʻa.

Hoʻokani pū kekahi i ke kikowaena o ka hana ʻana i nā mākala, ʻo ia ke kumu e koi pinepine ʻia ai e hoʻopau i kahi kumu protein maikaʻi ma hope o ke aʻo ʻana e kū pono e hoʻonui i nā hopena ().

ʻO ka protein Whey, kahi kikoʻī, kahi mea hana maʻamau i nā huahana hau kalima protein.

Hōʻike nā noiʻi e hiki i ka protein whey ke hoʻonui i ka ulu ʻana o nā mākala, ka pohō kaumaha, a me ka hoʻōla ʻana o nā mākala ma hope o ka hana ʻana (,,).

Haʻahaʻa i nā calorie

ʻOi aku ka haʻahaʻa o ka ʻaihima Protein i nā kalori ma mua o nā ʻano maʻamau.

ʻOiai hiki i ka ʻaikalima maʻamau ke ʻohi ma kahi o 137 mau calorie no 1/2 kīʻaha (66 gram), ʻo ka hapa nui o nā ʻano hau kalima i loaʻa ma lalo o ka hapalua o kēlā nui ().

Hiki ke lilo i mea pōmaikaʻi loa inā ʻoe e nānā ana e lilo i ka kaupaona, ʻoiai ke ʻoki ʻana i kāu lawe ʻana i ka calorie hiki ke lilo i mea hoʻolālā maikaʻi no ka mālama ʻana i ke kaumaha.

Wahi a kekahi loiloi nui o 34 mau noiʻi, hiki i nā pāʻina calorie haʻahaʻa ke hoʻemi i ke kaumaha o ke kino e ka awelika o 8% ma mua o 3-12 mau mahina ().

Eia nō naʻe, pono e hoʻopili ʻia nā meaʻai calorie haʻahaʻa e like me ka hau kalima protein me kahi papaʻai olakino maikaʻi, e hoʻonui pono ai i ka pohō o ke kaumaha a hoʻomau i nā hopena lōʻihi.

Maʻalahi e hana

ʻO kahi keu pono nui loa o ka hau kalima protein ʻo ia ka maʻalahi e hana ma ka home.

Hoʻohana ka hapa nui o nā meaʻai i ka pauka protein me ka maiʻa paʻa, nā mea ʻono, a me kāu koho o ka waiū.

ʻO ka hana ʻana iā ia ma ka home e hoʻokau iā ʻoe i ka kaohi o nā mea hoʻohui.

Hiki i kēia ke lilo i koho maikaʻi inā loaʻa iā ʻoe nā noʻonoʻo ʻai a paʻakikī paha i ka hoʻomanawanui ʻana i kekahi o nā mea i loaʻa i nā ʻano kūʻai i kūʻai ʻia e ka hale kūʻai.

ʻO ka hau kalima protein ka mea kiʻekiʻe i ka protein a haʻahaʻa i nā calorie, hiki ke kākoʻo i ka pohō kaumaha a me ka ulu ʻana o nā mākala. He meaʻai māmā a wikiwiki hoʻi ia e hiki ai iā ʻoe ke maʻalahi ma ka home.

Nā hopena hiki ʻole

ʻOiai ke hāʻawi nei ka hau kalima i nā pono he nui, aia kekahi mau drawbacks e noʻonoʻo ai.

Loaʻa paha i ke kō i hoʻohui ʻia

Hoʻohana ka hapa nui o nā ʻano hau kalima i nā wai kō a me nā mea ʻono maoli e like me stevia e kōkua ai i ka hōʻemi ʻana i ka ʻike o ka calorie.

Eia nō naʻe, loaʻa nā mana he nui ma kahi o 1-8 gram o ke kō i hoʻohui ʻia no kēlā me kēia lawelawe.

ʻOiai ʻoi aku ka liʻiliʻi o kēia ma mua o ka ʻaikalima maʻamau, i loaʻa i ʻelua a pākolu paha kēia nui, hiki i ka kō kō ke hōʻeha i kou olakino.

Hōʻike nā noiʻi e hiki i nā mea kō i hoʻohui ʻia ke hāʻawi i nā ʻano maʻi maʻamau, e like me ka momona, maʻi puʻuwai, diabetes, a me nā pilikia o ke ake ().

Paipai nā Alakaʻi Meaʻai hou loa no nā ʻAmelika i ka palena ʻana o ka ʻai kō ma mua o 10% o kāu nui o nā calorie o kēlā me kēia lā, i like ia me 50 gram i kēlā me kēia lā ma kahi papaʻai 2000-calorie ().

ʻO ka ʻai ʻana i hoʻokahi a i ʻole ʻelua ʻāpana o ka ice cream protein i kēlā me kēia lā hiki ke hāʻawi i kahi nui o ke kō i hoʻohui ʻia i kāu papaʻai, ʻo ia ke kumu e pono ai ke kaulike i kāu lawe.

Haʻahaʻa i nā meaʻai

ʻOiai ʻo ka hau kalima i loko o ka protein i loko o kēlā me kēia lawelawe ʻana, nele ʻole ia i nā meaola ʻē aʻe e pono ai no ka papaʻai olakino.

Ma waho o ka calcium, loaʻa i ka hau kalima protein ka liʻiliʻi i ka nui o nā wikamina a me nā minelala ʻē aʻe.

I ka hapanui o nā hihia, ʻaʻole paha kēia he mea hopohopo nui inā loaʻa ʻoe i kēia mau meaola mai nā meaʻai ʻē aʻe ma ke ʻano he papaʻai pono.

Eia nō naʻe, inā ʻai mau ʻoe i ka ʻaikalima kalima ma kahi o nā meaʻai māmā e like me nā huaʻai a me nā mea kanu, hiki ke hoʻonui i kou makaʻu i nā hemahema olakino i ka wā lōʻihi.

Hiki i nā pilikia digestive

Nui nā ʻano o ka ʻaikalima kalima i loko o nā mea hoʻohui i hiki ke hoʻoulu i nā pilikia digestive i kekahi poʻe.

Eia kekahi, hoʻohui kekahi i nā prebiotics, kahi e hoʻoulu ai i ka ulu ʻana o ka bacteria i loko o kou ʻōpū a hiki ke hoʻoulu i nā hopena digestive ʻoluʻolu e like me ka gas ().

ʻO nā waiʻona kō, kahi i loaʻa pū i nā huahana he nui, pili pū ʻia me nā ʻōuli hōʻino e like me ka nausea, gas, a me bloating ().

ʻO ka mea ʻē aʻe he erythritol, kahi waiʻona kō kō maʻamau i loaʻa i ka hau kalima protein ʻaʻole pili ʻia me nā pilikia digestive e like me nā ʻano ʻē aʻe ().

Eia nō naʻe, i ka nui o ka nui, ua hōʻike ʻia ia e kumu i nā ʻōuli e like me ka ʻōpū ʻana o ka ʻōpū a me ka nausea i kekahi poʻe ().

Hiki ke hāpai i ka ʻai nui ʻana

Hoʻolilo ʻia ka hau kalima Protein ma ke ʻano he calorie ʻokoʻa i nā ʻaikalima maʻamau, a hoʻolaha aku nā mana he nui i loko o lākou ka helu haʻahaʻa o nā calorie ma ka pika (437 ml) ma ka lepili.

Eia nō naʻe, ʻaʻole ʻike ka poʻe he nui i kēlā me kēia ipu e paʻa ana ma kahi o ʻehā, 1/2-cup (66-gram) i kēlā me kēia ipu.

Hiki i kēia ke hāpai i nā ʻano hana pono ʻole a me ka ʻai nui ʻana ma ka paipai ʻana iā ʻoe e ʻai i ka ipu āpau i kahi noho hoʻokahi.

He aha hou aʻe, hiki iā ia ke lawe i kahi o nā meaʻai ʻē aʻe, ʻoi aku ka nui o ka momona i waiwai i ka nui o nā wikamina a me nā minelala e pono ai i kou kino.

Haʻahaʻa ka hau kalima protein i nā mea momona akā loaʻa pinepine ka kō a me nā mea hana ʻē aʻe i hiki ke kumu i nā pilikia digestive. Hoʻoikaika paha ia i nā ʻano ʻai pono ʻole a me ka ʻai nui ʻana.

Ma hea e ʻike ai i ka ʻaikalima kalima

Maʻalahi ka hana ʻana o ka ʻaikalima protein i ka home me ka hoʻohana ʻana i kekahi mau mea maʻalahi.

I ka hoʻomaka ʻana, e hoʻohui i ka maiʻa paʻa i ka hau, 2 punetēpu (30 gram) o ka pauka protein, a me 3 punetēpu (45 ml) o kāu waiu i koho ʻia i kahi meaʻai.

Hiki nō iā ʻoe ke hoʻohana i nā hoʻohuihui ʻē aʻe e hoʻonui ai i ka ʻono o kāu ʻaikalima, me nā hua paʻahau, nā kokoleka, nā vanilla extract, a me nā nibao cacao.

A laila, e kāwili wale i ka hui no hoʻokahi i ʻelua mau minuke a hiki i kahi kūleʻa momona, fluffy.

Inā ʻoe e kaomi ʻia no ka manawa, loaʻa mau ka ice cream protein i nā supermarket nui he nui.

ʻO nā māka kaulana e pili pū me Halo Top, Yasso, Chilly Cow, Enlightened, a me Arctic Zero.

ʻO ke kūpono, e nānā i kahi huahana me ka liʻiliʻi o 4 mau mika o ka protein no kēlā me kēia lawelawe a ma lalo o 5 gram o ke kō i hoʻohui ʻia e hoʻonui i nā pono kūpono.

Maʻalahi e hana ka hau kalima i ka home. Nui aʻe nā mana a me nāʻano like 'ole e loaʻa ma nā supermarket nui loa.

Ke laina lalo

ʻO ka hau kalima Protein kahi kalori liʻiliʻi, ʻo ka protein protein kiʻekiʻe aʻe i ka hau kalima kuʻuna, ke hana nei i kahi koho maikaʻi inā ʻoe e ʻimi ana e hoʻēmi i kāu loaʻa o ka calorie me ka ʻoki ʻole ʻana i nā mea momona.

Eia nō naʻe, ʻaʻole pono ia e ʻai i kāu papaʻai, no ka mea, he gula i hoʻohui ʻia a haʻahaʻa i nā mea nui o ka momona.

No laila, ʻoi aku ka maikaʻi o ka leʻaleʻa ʻana i ka hau kalima protein i ka hoʻohaʻahaʻa ma ke ʻano he meaʻono momona i kēlā me kēia manawa ma ke ʻano he papaʻai olakino maikaʻi.