Pono ʻoe e inu i ka wai protein?

Anter

• Haʻahaʻa i nā calorie akā kiʻekiʻe i ka protein
• Hiki ke kōkua i ka poʻe e pono ana i ka protein keu
• Hoʻoikaika hope
• Kaumaha emi
• ʻAʻole pono paha ia no ka hapa nui o ka poʻe
• ʻO wai ka mea e hōʻalo i ka wai protein?
• Ke laina lalo
• ʻO ka nui loa paha o ka protein protein?

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Hana ʻia ka wai protein e ka hoʻohui ʻana i ka pauka protein a me ka wai.

Kūʻai kūʻai ʻia aku ia a lilo i mea kaulana i nā makahiki i hala iho nei, keu hoʻi i waena o ka poʻe e ʻimi ana e rehydrate ma hope o kahi hoʻolālā. Eia nō naʻe, noʻonoʻo paha ʻoe inā olakino a pono paha ka wai protein.

Hoʻokaʻawale ʻia ka Whey protein, i unuhi ʻia mai ka waiū o ka bipi, ʻo ia kekahi o nā protein i hoʻohana pinepine ʻia i kēia huahana.

Eia nō naʻe, hoʻohana ʻia kekahi ʻano protein ʻē aʻe, me nā protein i hoʻokumu ʻia i nā mea kanu a me nā peptides collagen i hoʻokumu ʻia i nā holoholona, ​​i loaʻa mai nā mea hoʻopili.

Hāʻawi kēia ʻatikala i kahi hōʻike kikoʻī o ka wai protein a nānā inā pono ʻoe e inu.

Haʻahaʻa i nā calorie akā kiʻekiʻe i ka protein

Kaukaʻi ʻia i ka inoa o ka wai protein, hiki ke kiʻekiʻe i ka protein i ka hāʻawi ʻana i kekahi mau calorie.

ʻO kahi laʻana, hāʻawi ʻia kahi ʻōmole 16-auneke (480-ml) o kēia huahana i 15 gram o ka protein a me 70 wale nō calories (,).

Loaʻa i ka wai protein ka nui o nā wikamina a me nā minelala no ka nui o nā calorie i loaʻa i loko - akā pili ia i ka mana.

ʻO nā ʻano i hana ʻia me ka protein whey a i ʻole collagen pū kekahi me ka calcium a me ka magnesium, ʻelua mau minela i mea nui no ke olakino iwi (,).

Hoʻohui, hāʻawi paha kekahi mau ʻano i nā huaora a me nā minelala i hoʻohui ʻia, e like me nā huaora B6, B12, C, a me D ().

ʻLelo ʻia, hoʻohana kekahi mau lama i nā mea hoʻohui ʻaʻole maikaʻi ke olakino, e like me nā kō i hoʻohui ʻia, a me nā kala ʻākeʻakeʻa, nā mea ʻono, a me nā meaʻono.

ʻOiai ka liʻiliʻi o ka nui o ke kō i hoʻohana ʻia i ka wai protein, hiki ke hoʻohui ʻia inā ʻoe e hoʻopau pinepine i ka nui o ka wai protein.

Hāʻawi pinepine nā wai protein i 15 mau kalamu o ka protein a me 70 wale nō calories i kēlā me kēia 16-ʻuneke (480-ml) ʻōmole. Hiki ke hoʻopaʻa ʻia lākou me nā huaora a me nā minelala. Eia nō naʻe, hiki i kekahi ʻano ke loaʻa nā meaʻono i hoʻohui ʻia, nā mea ʻainani, a me nā mea ʻono.

Hiki ke kōkua i ka poʻe e pono ana i ka protein keu

Pono kekahi poʻe i ka protein ma mua o ka awelika. Hoʻopili kēia mau pūʻulu i nā ʻōlapa, nā mea e mālama nei i nā maʻi ʻaʻai, a me nā mākua (,,).

ʻO ka inu ʻana i ka wai protein i ka hoʻohui o ka ʻai ʻana i kahi papaʻai kaulike hiki ke kōkua i kēia mau heluna.

Eia nō naʻe, hiki loa ke hālāwai i nā pono protein i hoʻonui ʻia e ka ʻai ʻana i ka protein i loko o kāu papaʻai maʻamau. No laila, ʻaʻole pono ka inu ʻana i kēia huahana.

Ke hilinaʻi nei i ka wai protein - ma kahi o nā kumuwaiwai - no ka mea e hoʻopilikia paha kāu protein i ka ʻano o nā amino acid āu e ʻai ai. ʻO nā amino acid nā paukū kūkulu o ka protein, a pono ʻoe e kiʻi i kekahi o lākou e mālama i ke olakino maikaʻi ().

Hoʻoikaika hope

Ua lilo ka wai Protein i mea inu ma hope o ka hoʻoikaika kino ʻana i ke kaiāulu hoʻoikaika kino.

ʻO kēia no ka mea ʻo ka poʻe e hana nui ana, ʻo ka poʻe hoʻi i komo i ka hoʻomaʻamaʻa kūʻē, pono i nā protein no ka hoʻihoʻi ʻana i nā mākala a me ka ulu ʻana.

Pono nā mākua hana i ka 0.5-0.9 mau huna o ka protein i kēlā me kēia paona (1.2-2 gram i kēlā me kēia kg) o ke kaumaha o ke kino ().

He piʻi nui kēia mai ka nui o nā protein sedentary mākua e koi ai, ʻo ia ka 0.36 gram o ka paona (0.8 gram per kg) o ke kaumaha o ke kino. Eia nō naʻe, hiki i ka poʻe e hana nui ana ke hālāwai maʻalahi me ko lākou mau pono ma o nā kumu papaʻai.

ʻO nā mea momona maikaʻi āu e loaʻa ai mai ka ʻai ʻana i nā ʻano kumuwaiwai protein piha e kōkua pū i ka ulu ʻana o ka mākala a me ka hoʻōla ma hope o ka hoʻoikaika ʻana.

No laila, ʻoiai ke inu nei i ka wai protein i kēlā me kēia manawa ma hope o ka hoʻoikaika paʻakikī ʻana ʻaʻole i mea hōʻino, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai āpau.

Kaumaha emi

Hiki ke kōkua i ka hoʻonui ʻana i ka protein i ka pohō kaumaha.

ʻO ka hapa nui kēia no ka mea hiki i ka protein ke hoʻonui i ka metabolism a hoʻonui i nā manaʻo o ka piha, e alakaʻi ana i ka lawe calorie haʻahaʻa i ka nui (,).

I ka mālamalama o kēia mau hopena, nānā paha kekahi poʻe i ka wai protein e kōkua iā lākou e lilo i ka paona.

Eia naʻe, pono ʻole e hoʻopau i kēia huahana e hāpai i ka pohō kaumaha. ʻO ka hoʻonui ʻana i kāu lawe ʻana i nā protein protein maikaʻi.

He koho maikaʻi paha ka wai protein no ka poʻe e pono e hoʻonui i kā lākou protein protein, e like me nā mea pāʻani, nā mea e hoʻāʻo nei e lilo i ka paona, a i ʻole ka poʻe i hoʻonui i nā pono o ka protein.

ʻAʻole pono paha ia no ka hapa nui o ka poʻe

ʻO ka inu ʻana i ka wai protein mai loko mai o nā mea liʻiliʻi a me ka ʻole o nā mea hoʻohui ʻaʻole paha e hōʻino. Eia nō naʻe, pono ʻole ka hana ʻana pēlā e hālāwai me kāu pono protein.

ʻO ka ʻai ʻana i nā meaʻai āpau-protein a puni, e laʻa me nā hua, ka ʻiʻo, nā huahana waiū, nā pīni, a me nā nati, e hāʻawi i nā protein a me nā mea momona ma mua o ka inu ʻana i ka wai protein.

I ka ʻoiaʻiʻo, pau paha ʻoe i ka protein.

Hoʻokahi kahi noi ʻana ma kahi o 58,000 mau kānaka i ʻike i ka lawa o ka hapanui o ko ʻAmelika i kēia nutrient. Ua ʻike ʻia ua hoʻopau nā mea komo i ka protein a lawa i 14-16% o kā lākou nui o ka lawe ʻana i ka kalori, aia ma loko o ka pae i ʻōlelo ʻia ().

No laila, inu ʻole ʻia ka wai protein i luna o ka ʻai ʻana i ka protein protein pono ʻole - a hiki ke lilo i ʻano maʻamau.

ʻO wai ka mea e hōʻalo i ka wai protein?

Pono kekahi poʻe e ʻai i ka protein ma mua o ka awelika, me nā kānaka me nā maʻi puʻupaʻa a i ʻole nā ​​hana puʻuwai maikaʻi ʻole, a me nā mea me nā pilikia pūnao pūnao, e like me homocystinuria a me phenylketonuria (,).

Inā pono ʻoe e kaohi a nānā i kāu lawe ʻana i ka protein, ʻaʻole pono ʻoe e inu i ka wai protein.

He aha hou aʻe, e akahele e pili ana i ka inu ʻana i ka wai protein inā ʻoe he maʻi āpau a i ʻole intolerant i ka waiū a i ʻole nā ​​proteins waiū, no ka mea he nui nā ʻano i hana ʻia me ka waiū protein protein.

No ka hapanui o ka poʻe, ʻaʻole ʻeha ka inu ʻana i ka wai protein, akā ʻaʻole pono ʻoe e hoʻokō i kāu mau koi protein. ʻO ka poʻe e pono e kaupalena i kā lākou lawe ʻana i ka protein a i ʻole loaʻa i ka allergy i ka protein whey e hōʻalo i ka inu ʻana i ka wai protein.

Ke laina lalo

ʻO ka wai protein kahi huahana prepackaged i kūʻai ʻia aku i ke kaiāulu hoʻoikaika kino. Hana ʻia ia e ka hoʻohui ʻana i ka wai a me ka pauka protein, e like me ka hoʻokaʻawale ʻana o ka protein protein a i ʻole nā ​​peptides collagen.

He kiʻekiʻe ia i loko o ka protein, haʻahaʻa i nā calories, a ʻaʻohe paha e hōʻino i ka hoʻohaʻahaʻa no ka hapa nui o ka poʻe olakino a me ka poʻe e pono e hoʻonui i kā lākou protein protein.

Eia nō naʻe, pono ʻole ke inu iā ia e hālāwai me kāu protein pono. Hiki ke pipiʻi i ka ʻai mau, a loaʻa paha i kekahi mau ʻano ʻano kō, pālū, a me nā mea ʻono.

Inā makemake ʻoe e hāʻawi i ka wai protein i kahi hele, hiki iā ʻoe ke loaʻa ia ma ka hapa nui o nā hale kūʻai a mea kūʻai lāʻau paha, pūnaewele, a ma nā hale haʻuki. Pono e heluhelu pono i nā lepili huahana e hoʻoliʻiliʻi i kāu lawe ʻana i nā mea hoʻohui maikaʻi ʻole.

ʻO ka nui loa paha o ka protein protein?