Pehea e kōkua ai nā Shakes Protein iā ʻoe e lilo i ka kaumaha a me ka momona o ka ʻōpū

Anter

• He aha nā Shake Protein?
• Hoʻohaʻalulu nā Protein e hoʻemi i ka wī a me ka makemake
• Hoʻonui ka Shakes Protein i ka Metabolism
• ʻO nā Shake Protein e kōkua iā ʻoe e lilo i ka kaumaha a me ka momona o ka ʻōpū
• Hoʻoweliweli pū ʻia nā Protein Shakes a me ka lohi o ka Metabolic
• Hiki ke kōkua i nā Shake Protein Prevent i ka loaʻa hou o ke kaumaha ma hope o ka lilo o ke kaupaona
• ʻO ke ʻano o ke protein he maikaʻi loa?
• Nā hana a me nā hopena ʻaoʻao
• Lawe i ka Home Message

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

Hiki i ka lawa ʻana ke hoʻonui i kāu metabolism, hoʻoliʻiliʻi i kou makemake a kōkua iā ʻoe e lilo i ka momona o ke kino me ka lilo ʻole o kaʻiʻo.

ʻO ka lulu protein kahi ala maʻalahi e hoʻohui i nā protein i kāu papaʻai, a ua hōʻike ʻia e kōkua me ka pohō kaumaha.

Hōʻike kēia ʻatikala i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā protein shakes a pehea e pili ai i kou kaumaha.

He aha nā Shake Protein?

ʻO nā lulu protein kahi mea inu i hana ʻia e ka hoʻohuihui ʻana i ka pauka protein me ka wai, ʻoiai hoʻohui ʻia nā mea ʻē aʻe pū kekahi.

Hiki iā lākou ke lilo i mea hoʻohui maʻalahi i ka papaʻai, keu hoʻi ke palena ʻia ke komo ʻana i nā meaʻai protein kiʻekiʻe.

ʻOiai ka hapa nui o ka poʻe ʻaʻole pono iā lākou e hālāwai me nā koi protein i kēlā me kēia lā, hiki nō hoʻi iā lākou ke pono inā pono ʻoe e hoʻonui i kāu lawe no kekahi kumu.

Hiki iā ʻoe ke kūʻai i ka pauka protein a kāwili iā ʻoe iho, akā hiki iā ʻoe ke kiʻi i nā mana like ʻole o nā lulu wai i hana mua ʻia.

ʻO kekahi o nā ʻano momona o ka pauka protein i ka mākeke:

• Whey protein: Hoʻokomo koke ʻia, waiū waiū. Loaʻa nā amino acid a pau ().
• Casein protein: Hoʻomoʻu lohi, waiū waiū. Loaʻa i nā amino acid a pau ().
• Pūʻulu Soy: Hoʻokumu ʻia nā mea kanu a loaʻa nā amino acid pono āpau. Aia pū kekahi nā isoflavones soy, hiki ke hāʻawi i kekahi mau pono olakino ().
• Hemp protein: Hoʻokumu ʻia nā mea kanu a kiʻekiʻe i nā momona omega-3 a me ka omega-6, akā haʻahaʻa i ka lysine amino acid pono ().
• ʻO ka protein raiki: Hoʻokumu ʻia nā mea kanu a haʻahaʻa i ka lysine amino acid pono ().
• Pea kumuʻiʻo: Hoʻokumu ʻia nā mea kanu a haʻahaʻa hoʻi i nā cystine amino acid pono ʻole a me ka methionine (4).

Loaʻa i kekahi mau māka i kahi hui o nā ʻano like ʻole o ka pauka protein. ʻO kahi laʻana, hoʻohui nā ʻano mea kanu he nui i nā ʻano mea e hoʻokō ai i ka ʻaoʻao o ka amino acid.

Hiki i nā haʻalulu protein ke loaʻa i nā ʻano protein like ʻole, me kēlā me kēia me kona ʻano ponoʻī.

Hoʻohaʻalulu nā Protein e hoʻemi i ka wī a me ka makemake

Hiki i ka protein ke hoʻemi i ka pōloli a me ka makemake i nā ala nui ʻelua.

ʻO ka mea mua, hoʻonui ia i nā pae o ka hoʻoliʻiliʻi makemake e like me GLP-1, PYY a me CCK, ʻoiai e hoʻemi ana i nā pae o ka wī wī ghrelin (,,,,).

ʻO ka lua, kōkua ka protein iā ʻoe e piha no ka lōʻihi (,).

I hoʻokahi noi, ua kōkua kahi ʻaina kakahiaka nui-protein i nā mea komo e ʻai a hiki i ka 135 mau caler i emi iho ma hope o ka lā ().

I kekahi, ʻo nā kāne momona o ka poʻe i lilo i ka paona paona kaupaona i hoʻonui i kā lākou protein i 25% o ka nui o nā calorie. ʻO kēia hoʻonui e ʻokiʻoki i nā kuko e 60% a me ka pō pō ahiahi ʻana e ka hapalua ().

ʻO ka hoʻonui ʻana i ka loaʻa ʻana o ka protein mai 15% a 30% o ka nui o nā calorie i kōkua i ka poʻe komo i kahi noi ʻē aʻe e hoʻopau i ka 441 mau calori i kēlā me kēia lā me ka hoʻāʻo ʻole ʻana e kaupalena i kā lākou mau ʻāpana.

He aha hou aʻe, i ka hopena o ka manawa hebedoma hebedoma he 12, ua eo lākou i ka awelika o 11 lbs (5 kg) ().

Hiki i kēia lulu ke ala maʻalahi e hoʻohui i kahi protein i kāu papaʻai. Eia naʻe, e noʻonoʻo i ka nui loa i hiki ke alakaʻi i ka nui o nā calorie.

Ua ʻike ʻia kahi haʻawina ʻē aʻe i nā lulu i loaʻa he 20-80 mau hunaola o nā protein i hoʻoliʻiliʻi i ka pōloli e 50-65%, me ka nānā ʻole i ka nui o nā protein i loko o kā lākou lulu ().

No laila inā e hoʻāʻo ana ʻoe e lilo i ka paona, 20 gram no kēlā luliluli me he mea lā e hōʻemi i ka pōloli.

Hiki i ka protein ke hoʻemi i kou makemake ma ka hoʻopili ʻana i kāu mau homone wī. Hiki iā ia ke kōkua iā ʻoe e piha i ka lōʻihi, hiki ke kōkua iā ʻoe e ʻai liʻiliʻi a lilo ka momona o ke kino.

Hoʻonui ka Shakes Protein i ka Metabolism

Hiki i ka lawe ʻana o ka protein kiʻekiʻe ke hoʻonui i kāu metabolism, kōkua iā ʻoe e kuni iki i nā calorie i kēlā me kēia lā (,).

ʻO ia kahi mahele no ka mea he papaʻai protein kiʻekiʻe - keu hoʻi ke hui pū ʻia me ka hoʻomaʻamaʻa ikaika - hiki ke kōkua iā ʻoe e kūkulu i nā mākala.

Hiki i kēia ke wikiwiki i kāu ʻōnaehana no ka mea ʻoi aku ka momona o ka puʻupuʻu ma mua o ka momona.

Ua lulu hoʻokahi kahi noiʻi i nā mea komo i ka obese me ka 200 a i ka 0 paha o ka protein i kēlā me kēia pule.

Loaʻa nā mea i loaʻa i ka protein i ka 2.8 lbs (1.3 kg) ʻoi aku ka nui ma hope o kahi papahana hoʻomaʻamaʻa 13-wiki ().

I kahi noiʻi ʻē aʻe, hāʻawi nā mea noiʻi i ka poʻe hui i kahi hui pū o nā meaʻai a me nā lūlū e hāʻawi ana i 0.5 g / lbs a i ʻole 1.1 g / lbs (1.2 g / kg a i ʻole 2.4 g / kg) o ka protein i kēlā me kēia lā.

Ma hope o 6 mau pule, ua loaʻa ka poʻe ma ka papaʻai protein kiʻekiʻe i ka 2.4 lbs (1.1 kg) ʻoi aku ka nui o nāʻiʻo a nalowale ka 2.9 lbs (1.3 kg) ʻoi aku ka momona ().

Eia nō naʻe, e hoʻomaopopo ʻia, ʻo kou hiki ke loaʻa i nā mākala i ka wā o ka papa hoʻohaʻahaʻa kaumaha e hilinaʻi ia i ka nui o nā mākala i loaʻa iā ʻoe ().

Hiki i ka protein ke hoʻonui i ka metabolism ma muli o ka nui o nā calorie e pono ai e ʻānai a hoʻopili iā ia. ʻIke ʻia kēia ma ke ʻano thermic o ka meaʻai (TEF).

ʻO kahi laʻana, puhi ʻia ʻo 15-30% o nā calorie protein i ka wā o ka digestion, ʻo 5-10% wale nō o nā calbobies a me 0-3% o nā calorie momona i puhi ʻia i ka wā digestion ().

Kōkua ka protein i ka hoʻonui i ka metabolism no ka mea he nui ka ikehu i lilo i ka digesting a me ka metabolizing ʻana iā ia. Kōkua pū ia iā ʻoe i ke kūkulu ʻana i nā mākala, ka mea e ʻoi aku ka nui o nā calorie ma mua o ka momona.

ʻO nā Shake Protein e kōkua iā ʻoe e lilo i ka kaumaha a me ka momona o ka ʻōpū

ʻAe like ka poʻe noiʻi he hiki i nā papaʻai protein kiʻekiʻe ke kōkua iā ʻoe e lilo i ka momona hou, ʻo ka momona hoʻi mai ka ʻōpū mai, ().

I hoʻokahi o nā noi ʻana, komo nā mea komo i ka papaʻai i 25% o nā calorie e like me nā protein i nalowale 10% ʻoi aku ka momona o ka ʻōpū ma hope o 12 mau mahina ma mua o ka poʻe e ʻai ana i ka hapalua o kēlā nui.

Ma kahi ʻē aʻe, ua hāʻawi ʻia nā mea i komo i ka 56 gram o ka protein whey i kēlā me kēia lā i nalo i 5 lbs (2.3 kg) ʻoi aku ma ka hopena o kahi manawa he 23 mau pule, ʻoiai me ka noʻonoʻo ʻole e hoʻololi i kekahi mea ʻē aʻe i kā lākou papaʻai ().

Hoʻohālikelike kahi noiʻi ʻokoʻa i ka hopena o nā papa hana hoʻemi kaumaha. ʻO ka poʻe komo i ka nui o nā protein i nalowale 31 lbs (14.1 kg) i 3 mau mahina - 23% ʻoi aku ma mua o nā mea e ʻai ana i ka mea liʻiliʻi ().

I hoʻokahi o nā noi hope loa, ʻo nā mea komo i ka papaʻai e hāʻawi ana i 30% o nā calorie mai ka protein i nalowale 8.1 lbs (3.7 kg) ʻoi aku ma mua o nā papaʻai e hāʻawi ana i 15% o nā calorie mai ka protein ().

ʻO nā lūlū protein kahi ala kūpono e hoʻonui ai i ka lawe ʻana o ka protein i kēlā me kēia lā. Hiki i kēia ke kōkua i ka hoʻonui ʻana i ka nalo ʻana o ka momona, keu hoʻi ma kahi o kāu ʻāpana waena.

Hoʻoweliweli pū ʻia nā Protein Shakes a me ka lohi o ka Metabolic

ʻO nā papaʻai hoʻohaʻahaʻa kaumaha ke kumu pinepine iā ʻoe e lilo i ka mākala, kahi hiki ke hoʻolohi i kāu metabolism. ʻOi aku ka maʻalahi o ka hoʻihoʻi ʻana i nā kaumaha āpau (a me nā mea hou) ke hele aku ʻoe i ka papaʻai.

Hiki i kahi ʻai protein kiʻekiʻe i hui pū ʻia me ka hoʻomaʻamaʻa ikaika ke kōkua i ka pale ʻana i kahi ʻāpana o kēia nalo ʻana o nā mākala a me ka hoʻolōʻihi ʻana o ka metabolic (,,)

I ka ʻoiaʻiʻo, ua hōʻike nā kānaka noiʻi ua hōʻemi ka hoʻoliʻiliʻi o nā mea komo i ka papa hana hōʻemi kaumaha e hāʻawi ana i 36% o nā calorie ma ke ʻano he protein ma mua o ka papaʻai e hāʻawi ana ma kahi o ka hapalua o ka nui ().

Hōʻike nā hōʻike i ka ʻai ʻana i ka lulu ʻana o ka protein i kēlā me kēia lā ma ke ʻano he mahele o ka papa hana hoʻohaʻahaʻa kaumaha e mālama ai i ka mākala a ʻekolu a me ka hapa kaʻoi aku o ka maikaʻi ().

Hoʻohālikelike kahi noiʻi o nā mea pāʻani i nā papa hana hōʻemi kaumaha e hāʻawi ana iā 35% a i ʻole 15% o nā calorie mai ka protein. Ua kōkua nā papa ʻaina ʻelua i nā mea komo e lilo e pili ana i ka nui o nā momona, akā ʻo kēlā mau mea e ʻai ana i nā protein i nalowale 38% ka liʻiliʻi o nā puʻupuʻu ().

Hoʻomaopopo hou kahi loiloi hou e pili ana i nā papa hana hōʻemi kaumaha i ʻoi aku ma mua o 0.5 g / lbs (1.0 g / kg) o ka protein i kēlā me kēia lā hiki ke kōkua i nā mākua makua e hoʻomau i nā mākala hou aʻe a lilo i ka momona ().

Hoʻoweliweli ka protein lulu i ka manawa o ka papa hana hoʻemi kaumaha e hiki ke kōkua i ka pale ʻana i ka nalo ʻana o nā mākala a me ka lohi ʻana o ka metabolic. He kūpono loa kēia i ka hui pū me ka hoʻomaʻamaʻa ikaika.

Hiki ke kōkua i nā Shake Protein Prevent i ka loaʻa hou o ke kaumaha ma hope o ka lilo o ke kaupaona

ʻO ka hopena o ka protein i ka metabolism, makemake nui a me ka nui o nā mākala e mālama iā ʻoe mai ka loaʻa hou ʻana o ka momona āu i hana nui ai e nalo.

Hōʻike kahi hōʻike noiʻi i hāʻawi ʻia i nā mea i loaʻa ka protein i ka nui o ke kaupaona a mālama i kā lākou hopena ma mua o nā mea i hāʻawi ʻia.

I ka ʻoiaʻiʻo, ua loaʻa i ka hui protein kiʻekiʻe wale nō 9% o ka pohō nalowale, ʻoiai ka hui pūmua haʻahaʻa-protein i loaʻa hou iā 23% ().

Ua hāʻawi ʻia kahi noiʻi ʻē aʻe i nā mea i hoʻopau pono i kahi hana hoʻoliʻiliʻi kaumaha i mea kōkua i hāʻawi ʻia he 48.2 gram o ka protein i kēlā me kēia lā.

ʻO nā mea i komo i ka hoʻopihapiha ua ʻike hou i ka piha ma hope o ka pāʻina ʻana a ua loaʻa hou iā 50% ka liʻiliʻi o ke kaupaona 6 mau mahina ma hope, i hoʻohālikelike ʻia me nā mea i hāʻawi ʻole ʻia ka waihona ().

Ua hōʻike ʻia kahi noiʻi ʻokoʻa i nā hopena like me kahi hoʻopihapiha i hāʻawi wale ʻia i ka 30 gram o ka protein i kēlā me kēia lā, e hōʻike hou ana ʻaʻole pono ka ʻoi aku o nā mea ().

ʻO nā protein i hoʻohui ʻia, inā no ka lulu a me nā meaʻai āpau paha, hiki ke kōkua i ka hōʻemi ʻana i ka nui o ke kaumaha i loaʻa hou iā ʻoe ma hope o ka pohō kaumaha.

ʻO ke ʻano o ke protein he maikaʻi loa?

Loaʻa nā ʻano ʻokoʻa protein i nā ʻano ʻokoʻa i ke kino.

ʻO kahi laʻana, ʻoi aku ka wikiwiki o ka mimiki o ka whey ma mua o ka casein, e kōkua ana iā ʻoe e hōʻemi i ka pōloli i ka wā pōkole ().

Hōʻike kahi noiʻi i 56 mau gram o ka protein whey i kēlā me kēia lā i kōkua i ka poʻe kaupaona a me nā mea nui loa e lilo i 5 lbs (2.3 kg) ʻoi aku ka momona ma mua o ka nui o nā protein soy ().

Hōʻike kekahi i ka whey ma ke ʻano he 3 mau manawa ʻoi aku ka maikaʻi i ka mālama ʻana i ka hiki ke kūkulu i nā mākala i ka wā o ka paona paona paona ma mua o ka protein soy ().

Ke ʻōlelo ʻia, ʻaʻole ʻae nā noiʻi āpau i ʻoi aku ka maikaʻi o ka whey. ʻO kahi laʻana, hōʻike kahi hōʻike i ka hopena wikiwiki o ka hōʻemi pōloli i nā hopena i ka ʻole o ka ʻokoʻa o ka nui o nā calorie i pau i ka ʻai ().

Eia kekahi, hōʻike kekahi mau loiloi i ka nui o ka lilo o ka momona me ka hoʻohana ʻana i ka whey, ka soy, ka laiki a i ʻole nā ​​hua hoʻohui hua manu-protein (,).

ʻO kahi mea hope loa e noʻonoʻo ai ka maikaʻi o ka protein.

Loaʻa i ka Whey, ka casein a me ka soy nā amino amino pono āpau e pono ai i kou kino.

Ma ka ʻaoʻao ʻē aʻe, haʻahaʻa ka laiki a me ka protein hemp i ka lysine acid amino pono, a haʻahaʻa pū ka pea protein i ka cystine amino a me ka methionine pono ʻole.

Ke ʻōlelo ʻia nei, ʻaʻole pilikia kēia mau hemahema ke ʻole inā ʻo ka lulu ke kumu protein wale nō i kāu papaʻai.

Eia kekahi, he nui nā powders protein ma muli o nā mea kanu i kāwili ʻia i nā kumuwaiwai ʻē aʻe i loaʻa i ka hui i nā amino acid pono.

ʻAʻole pono ke ʻano kikoʻī o ka protein i loaʻa iā ʻoe i loko o kāu lulu e hoʻololi i ka nui o ka lilo o ka momona. Hōʻike kekahi mau noiʻi i kahi pono no ka whey, akā ua hui like ʻia nā hōʻike.

Nā hana a me nā hopena ʻaoʻao

Lawe i ka 1 hoʻoluliluli ʻana i kēlā lā i kēia lā kahi ala maikaʻi e hoʻomaka ai.

ʻOi aku ka maikaʻi e lawe iā ia ma mua a ma kahi o kahi pāʻina, me 1 a i ʻole 2 scoops o ka protein protein i ka haʻalulu.

ʻO ka hoʻohuihui ʻana iā ia me ka wai, a me ka ʻāpana a i ʻole he ʻāpana o nā hua i loko o ka blender kahi ala maʻalahi e hana ai i kahi haʻalulu ʻono a ʻoluʻolu hoʻi.

Hiki ke hopena i nā hopena ʻē aʻe e like me ka bloating, cramp, gas a me diarrhea inā ʻoe e hoʻomanawanui ʻole i ka lactose a me nā lūlū inu i hana ʻia me ka whey a me ka casein.

Hiki ke hōʻalo maʻalahi ʻia i kēia mau ʻōuli ma ka hoʻololi ʻana i nā pauka protein ʻaʻole i lawe ʻia mai ka waiū waiū, e like me ka hua manu, ka pī, ka soy, ka hemp a me nā pauka protein laiki.

ʻO ka mea i hoʻomaopopo ʻia, ua manaʻo ʻia nā papaʻai protein kiʻekiʻe e loaʻa nā hopena maikaʻi ʻole i ke olakino a me ka iwi iwi, akā hōʻike ʻia kahi noiʻi hou ʻaʻole pololei kēia.

ʻO ka ʻoiaʻiʻo, ʻaʻole i hōʻike ʻia nā ʻai nui o ke protein i kumu e hōʻino ai ka hakuʻala i ka poʻe olakino. Eia nō naʻe, he mea pono paha nā papaʻai pūmua haʻahaʻa no nā mea me nā pilikia puʻupaʻa e kū nei (,).

ʻO ka Protein kekahi mea pono nui no ka hoʻokumu iwi a me ka mālama ʻana, a hōʻike nā loiloi ʻaʻohe kumu e kaohi ai i kāu lawe ʻana e hoʻomaikaʻi i ka olakino iwi (,).

Hōʻike ka hapa nui o nā noiʻi i ka loaʻa ʻana o nā protein āpau ma waena o 0.5-1.0 g / lbs (1.2-2.2 g / kg) i kēlā me kēia lā e hāʻawi i nā hopena maikaʻi loa no ka pohō kaumaha.

Hōʻike maʻamau kēia nui o ka protein ma kahi o 25-35% o nā calorie āu e ʻai ai i ka lā hoʻokahi a manaʻo ʻia he palekana.

Hiki iā ʻoe ke heluhelu hou aʻe e pili ana i kēlā ma aneʻi: Ehia mau protein e pono ai ʻoe e ʻai i kēlā me kēia lā?

Lawe i hoʻokahi lulu i kēlā me kēia lā kahi ala maikaʻi e hoʻomaka ai, me 1 a 2 paha scoops o ka protein. ʻIke paha kekahi poʻe i nā hopena digestive.

Lawe i ka Home Message

Hiki i ka hapanui o ka poʻe ke loaʻa ka lawa o ka protein me ka hoʻohana ʻole o nā lulu.

ʻLelo ʻia, he ala maʻalahi, palekana a ʻono hoʻi kēia mau mea hoʻopili e hoʻohui i nā protein i kāu papaʻai.

Inā ʻoe e hoʻāʻo nei e lilo i ka momona, hiki i ke protein keu mai ka lulu ke kōkua iā ʻoe e hōʻemi i ka pōloli, e kōkua iā ʻoe e lilo i ke kaupaona me ka wikiwiki a hoʻohaʻahaʻa i ka likelike o ka loaʻa hou ʻana o ka momona i nalowale.