Protein-Sparing Modified Fast Review: Hāʻawi ia i ka pohō kaumaha?

Anter

• Ka heluʻai olakino olakino: 2.25 i waho o 5
• He aha ka hoʻololi wikiwiki ʻana o ka protein-sparing?
• Pehea e hana wikiwiki ai i kahi protein-sparing
• Hana paha ia no ka lilo kaumaha?
• Nā pōmaikaʻi kūpono ʻē aʻe
• Nā hopena hiki ʻole
• Nā meaʻai e ʻai ai
• Nā meaʻai e hōʻalo ai
• Papa kuhikuhi laʻana
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Ke laina lalo

Ka heluʻai olakino olakino: 2.25 i waho o 5

ʻO ka protein-sparing i hoʻololi wikiwiki ʻia e ka poʻe kauka e kōkua i kā lākou poʻe maʻi e lilo koke ke kaumaha.

Eia nō naʻe, i loko o nā mau makahiki i hala aku nei, ua loaʻa ka laulaha kaulana i waena o nā mea hānai e ʻimi nei i kahi ala wikiwiki a maʻalahi hoʻi e hoʻokuʻu i nā paona keu.

ʻOiai mahalo pinepine ʻia ke kumumanaʻo no kona pono, ua kāhea ʻia kona palekana a me ka hoʻomau ʻana.

E nānā pono kēia ʻatikala i ka protein-sparing i hoʻololi wikiwiki ʻia a inā he maikaʻi ia no ka pohō kaumaha.

Hōʻuluʻulu Manaʻo helu

• Huina piha: 2.25
• Ka helu hōʻemi kaumaha wikiwiki: 4
• Ka helu hōʻemi kaumaha lōʻihi lōʻihi: 1
• Maʻalahi e hāhai: 2
• Ka maikaʻi kūpono: 2

LINE BOTTOM: ʻOiai ke kōkua wikiwiki nei ka protein-sparing i ka wikiwiki (PSMF) i ka lilo ʻana o ke kaupaona wā pōkole, kaohi loa ia a haʻahaʻa loa i nā calorie. No laila, halihali ia i kahi makaʻu i nā hemahema o ka meaʻai a me ke kaumaha hou.

He aha ka hoʻololi wikiwiki ʻana o ka protein-sparing?

Hoʻololi wikiwiki ʻia ka protein-sparing (PSMF) i kahi papa calorie haʻahaʻa loa i hoʻolālā ʻia e kōkua i ka pohō kaumaha a mālama i ka nui o nā mākala.

Ua kapu loa i ka hoʻohana ʻana i ka calorie me ka hoʻonui ʻana i ka ʻai o nā meaʻai momona.

Hoʻohui ʻia, ka palena o ka lawe ʻana i nā huaʻale a me nā momona i kaupalena ʻia ma kēia papaʻai.

Hoʻokomo mua ʻia ka PSMF i nā makahiki 1970 e kōkua i ka poʻe me ka momona e hoʻemi i ka paona ma lalo o ke alakaʻi a ke kauka.

Eia nō naʻe, i loko o kekahi mau makahiki i hala aku nei, ua loli ka papaʻai i nā loli. Hahai pinepine pū ʻia me ka nānā ʻole ʻia o ka lāʻau, a he mea weliweli ia.

Hōʻuluʻulu Manaʻo

ʻO ka PSMF kahi papaʻai koʻikoʻi nui e pili ana i ka palena palena ʻana i ka lawe ʻana o nā calorie, carbs, a me ka momona a hoʻonui i ka ʻai o ka protein.

Pehea e hana wikiwiki ai i kahi protein-sparing

Hoʻokaʻawale ʻia ka papaʻai i ʻelua mau ʻāpana nui: ka pae ikaika a me ka pae refeeding.

Hiki ke pae ikaika i nā mahina 6 a pili i ka palena ʻana o ka lawe ʻana o ka calorie ma lalo o 800 calories i kēlā me kēia lā.

No ka hahai ʻana i ka PSMF, pono ʻoe e ʻai ma kahi o 0.7 gram o ka protein i kēlā me kēia paona (1.5 gram i kēlā me kēia kg) o ke kaumaha o ke kino. ʻO ka maʻamau, pono mai kēia i nā meaʻai waiwai protein e like me ka moa, ka iʻa, nā hua manu, ka waiū momona momona, a me ka tofu.

Pākuʻi ʻole ʻia nā momona e like me nā aila a me nā kālena saladi, a ua kaupalena ʻia nā carbs ma kahi o 20 gram a ʻoi aku paha i kēlā me kēia lā.

I ka wā o ka refeeding, hoʻohui mālie ʻia nā carbs a me nā momona i loko o ka papaʻai, a hoʻemi haʻahaʻa ʻia ka ʻai ʻana o nā protein i kēlā me kēia lā e 7-14 goma i kēlā me kēia mahina.

Hiki i ka pae refeeding ke hala i 6-8 mau pule. ʻAe ʻia i 45 mau koleka o nā carbs i kēlā me kēia lā i ka mahina mua, ʻoiai ʻae ʻia i ka 90 gram i kēlā me kēia lā i ka mahina ʻelua ().

Hoʻohana ʻia kahi multivitamin, a me potassium, calcium, magnesium, a me nā sodium, i ka wā ikaika e pale aku ai i nā hemahema o ka meaʻai.

Hōʻuluʻulu Manaʻo

Hoʻokaʻawale ʻia kahi PSMF maʻamau i ʻelua mau ʻāpana: ka pae ikaika a me ka pae refeeding. I ka wā ikaika, ua kapu loa nā carbs, nā momona, a me nā calorie. I ke kaʻina hana hou, hoʻohui ʻia nā meaʻai i ka meaʻai.

Hana paha ia no ka lilo kaumaha?

Hōʻike nā haʻawina e hiki i kahi PSMF ke kūpono no ka pohō wikiwiki ke hana ʻia ma lalo o ka nānā pono olakino. ʻO kēia no ka mea haʻahaʻa loa ka papaʻai i nā calorie a kiʻekiʻe i ka protein, kahi e hāpai ai i ka pohō kaumaha.

Hoʻokahi o nā noi liʻiliʻi i nā ʻōpio he 12 ma kahi PSMF i ʻike ua nalowale nā ​​mea komo i ka awelika o 25 paona (11 kg) ma kahi o 6 mau mahina. ʻO kēia kahi helu ma kahi o 10% o ko lākou kino kaumaha ().

ʻO kekahi makahiki ʻē aʻe, he 6 mau pule i hoʻopaʻa ʻia ma 15 mau kānaka i hōʻike ʻia ma hope o ka PSMF hoʻemi ʻia ka momona o ke kino e 32 paona (14 kg) me ka hoʻololi ʻole i ka nui o nā mākua ().

ʻLelo ia, maopopo ʻole ka maikaʻi o ka PSMF no ke kākoʻo ʻana i ka pohō kaumaha lōʻihi a inā paha e hoʻoiho i ke kaumaha ke hoʻomaka hou ʻia kahi papaʻai maʻamau.

ʻO ka ʻoiaʻiʻo, hōʻike ka hapa nui o nā noiʻi e loaʻa hou i nā mea ʻai ma mua o 50% o ke kaumaha i lilo iā lākou ma waena o 2-3 mau makahiki o ka hoʻopau ʻana i kahi papaʻai PSMF ().

Hoʻokahi o ka noi ʻana ma 127 poʻe i ʻike he ʻoi aku ka maikaʻi o kahi PSMF ma mua o ka papa haʻahaʻa calorie haʻahaʻa no ka pohō kaumaha o ka wā pōkole.

Eia nō naʻe, ma hope o hoʻokahi makahiki, ua like ke kaupaona ma waena o nā hui, e ʻōlelo ana ʻaʻole maikaʻi paha kahi PSMF no ka mālama ʻana i ke kaumaha i ka holo lōʻihi ().

Hōʻuluʻulu Manaʻo

Hōʻike ka noiʻi e hoʻonui ana kahi PSMF i ka pohō kaumaha wā pōkole ʻoiai e mālama ana i ka nui o nā mākala. Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi ʻaʻole maikaʻi paha ia no ke kākoʻo ʻana i ka pohō kaumaha i ka wā lōʻihi.

Nā pōmaikaʻi kūpono ʻē aʻe

Ma waho aʻe o ke kōkua ʻana iā ʻoe e lilo i ke kaupaona me ka wikiwiki, e pili ana i kahi PSMF i pili me nā pono olakino ʻē aʻe.

ʻO kekahi o nā pono kūpono o kahi PSMF me:

• Hoʻoemi i nā pae kolesterol. Ua hōʻike ʻia kahi noiʻi ua hoʻopau kahi PSMF wā pōkole i nā pae o ka nui a me ka LDL (ʻino) cholesterol e 20%. Eia nō naʻe, ua hōʻemi ka papaʻai i nā kiʻekiʻe o HDL (maikaʻi) cholesterol ().
• Hoʻonui i ke kaohi kō kō. Ua ʻike kekahi mau noiʻi e hiki i nā mea ʻai haʻahaʻa haʻahaʻa haʻahaʻa me ka PSMF ke kōkua i ka hoʻohaʻahaʻa ʻana i nā kō i ke kō i kēlā mau mea me ka maʻi diabetes 2 (,).
• Hoʻoemi i ke kahe o ke koko. Hōʻike nā noiʻi e hiki i ke kaohi calorie ke kōkua i ka hōʻemi ʻana i nā pae o ke koko e hoʻomaikaʻi ai i ke olakino puʻuwai ().
• Hiki ke kōkua i ka pale ʻana i ka maʻi metabolic. ʻO kahi papaʻai haʻahaʻa haʻahaʻa haʻahaʻa hiki ke hoʻomaikaʻi i nā ʻāpana he nui o ka maʻi metabolic. Hiki paha i kēia ke kōkua i ka hōʻemi ʻana i kou makaʻi o ka maʻi puʻuwai, hahau, a me ka maʻi ʻano 2 (,).

Hōʻuluʻulu Manaʻo

Hiki i kahi PSMF ke kōkua i ka hōʻemi ʻana i kāu pae kolesterol a me nā kiʻekiʻe o ke koko, hoʻomaikaʻi i ka kaohi kō kō, a pale aku i ka maʻi metabolic.

Nā hopena hiki ʻole

Ma hope o ka PSMF he koho palekana a kūpono paha ia no ka pohō kaumaha ke hana ʻia ma lalo o ke alakaʻi a me ka nānā ʻana a kahi ʻoihana olakino.

Eia nō naʻe, kaohi nui ka papaʻai, haʻahaʻa loa i nā calorie, a hoʻopau i nā meaola nui he nui. Hiki i kēia ke hoʻonui i kou makaʻu i nā hemahema o ka meaʻai inā ʻaʻole ʻoe e nānā pono ʻia.

ʻAʻole kūpono kahi PSMF no nā mākua makua, nā mea me ka mōʻaukala o ka ʻai pono ʻole, nā wahine hāpai a hānai waiū paha, a i ʻole nā ​​mea me ka papa kuhikuhi kino i lalo o 27 ().

ʻAʻole ia he aʻoaʻo no ka poʻe i loaʻa ka mōʻaukala o nā kāhili a i ʻole ua hoʻoneʻe ʻia kā lākou mau gallbladder. Hiki i nā papa ʻaina haʻahaʻa haʻahaʻa ke hoʻonui i ka hopena o nā hopena maikaʻi ʻole i kēlā me kēia ʻano ().

ʻO kekahi o nā ʻōuli maʻamau o kahi PSMF a me ka palena ʻana o ka calorie, ma ka laulā, komo pū me nā loli i ke ʻano, kahoho, hoʻemi i nā pae ikehu, a me ka make wai ().

Eia kekahi, ʻo nā papaʻai haʻahaʻa haʻahaʻa haʻahaʻa e alakaʻi pinepine ai i ka pohō wikiwiki, e hāpai ana i kahi kiʻekiʻe o ke kaupaona ke loaʻa hou i ka manawa e hoʻomaka hou kahi papaʻai maʻamau ().

ʻO ka lohi, ka lilo ʻana o ke kaupaona maʻamau he koho ʻoi aku ka maikaʻi no ka mālama ʻana i nā hopena lōʻihi.

Hōʻuluʻulu Manaʻo

Me ka nānā ʻole ʻia o ka lāʻau lapaʻau, hiki i kahi PSMF ke hoʻonui i ka makaʻu o nā hemahema o ke kino. Hiki iā ia ke kumu i nā hopena ʻoluʻolu a ʻaʻole aʻoaʻo ʻia no kekahi mau hui o ka poʻe.

Nā meaʻai e ʻai ai

ʻO ka hapa nui o nā meaʻai i hoʻokomo ʻia ma kahi PSMF he mau protein protein, e like me ka moa, nā hua manu, nā tofu, nā iʻa, a me nā ʻokiʻoki o ka ʻulaʻula.

ʻAe ʻia nā mea kanu non-starchy ma ke ʻano he ʻāpana o ka papaʻai ().

Eia kekahi o nā meaʻai hiki iā ʻoe ke ʻai ma ke ʻāpana o kahi PSMF:

• Manuʻai: moa ʻili ʻili ʻole, kūpō, kuʻi, ʻāpala
• ʻIʻo: ʻoki liʻiliʻi o ka pipi, puaʻa, hipa
• Meaʻai kai: flounder, sole, cod, catfish, halibut
• Nā mea kanu non-starchy: lau greens, broccoli, cabbage, cauliflower, Brussels kupu, celery, ʻōmato, ʻaka.
• Hale waiū momona momona: tī hale, tī, waiū skim
• ʻO nā hua manu a me nā hua keʻokeʻo
• Tofu

Hōʻuluʻulu Manaʻo

Hoʻokomo pū kekahi PSMF i nā meaola momona-protein e like me ka moa, nā hua manu, nā tofu, nā iʻa, a me ka ʻulaʻula, a me nā mea kanu ʻole starchy.

Nā meaʻai e hōʻalo ai

ʻO kahi PSMF kahi papaʻai kapu loa e kaupalena ana i ka hapanui o nā carbs a me nā momona ().

Eia kekahi o nā meaʻai āu e hōʻalo ai ma ke ʻāpana o kahi PSMF:

• Hua: nā ʻāpala, nā hua, nā ʻalani, nā hua waina, nā melon, nā pears, nā peach
• Nā mea kanu Starchy: kaʻuala, kulina, pī, parsnips
• Palaoa: palaoa, quinoa, ʻoka, bale, buckwheat, millet
• Legume: nā pīni ʻeleʻele, nā lihi, nā moa, nā piʻa puʻupaʻa, nā pī
• Nā meaʻai i hana ʻia: nā meaʻai kūpono, nā mea i hoʻomoʻa ʻia, nā ʻuala uala, nā meaʻai wikiwiki, nā kīʻaha kope
• Mea inu ono: wai, ʻono, inu inu haʻuki, soda
• Kālepa a me nā meaʻono: ka meli, syrup maple, kō kōpaʻa, nā molakeke, ke kō kō, a me ka syrup kānana kiʻekiʻe-fructose
• Nā momona a me nā aila: ʻo kaʻaila ʻoliva, aila niu, aila mea kanu, kākahu saladi, ka waiūpaka, ka margarine
• Pipi waiū piha: yogurt, tī, waiū

Hōʻuluʻulu Manaʻo

Pākuʻi kahi PSMF i ka lawe ʻana o ka hapa nui o nā meaʻai i kiʻekiʻe i nā carbs a momona paha.

Papa kuhikuhi laʻana

Hōʻike kēia hoʻolālā ʻai lā 5 lā i kahi hiʻohiʻona o PSMF maʻamau.

PōʻakahiEnglish

• ʻAina kakahiaka: nā hua me ka milo a me nā ʻōmato
• ʻAina awakea: pūlehu pūlehu me ka broccoli mahu
• ʻAina ahiahi: ʻO ka umauma turuki hānai me nā ʻōpuʻu Brussels i ʻōlehu ʻia

Pōʻalua

• ʻAina kakahiaka: scruble ʻo ka tofu me ka ʻakaʻakai, kālika, a me nā pepa bele
• ʻAina awakea: moa moa i hoʻomoʻa ʻia me ka ʻaoʻao me ka saladi ʻaoʻao (ʻaʻohe lole)
• ʻAina ahiahi: ʻoki puaʻa me ka asparagus i hoʻomoʻa ʻia

Pōʻakolu

• ʻAina kakahiaka: omelet-keʻokeʻo omelet me ka zucchini, ʻōmato, a me ka kālika
• ʻAina awakea: iʻa iʻa i hoʻomoʻa ʻia me ke kāpeti i hoʻolapalapa ʻia
• ʻAina ahiahi: ʻūpī lettuce me ka pīpī lepo wīwī, fungus, kālika, kākā, a me nā scallions

Pōʻahā

• ʻAina kakahiaka: ʻapu momona momona me ka kinamona
• ʻAina awakea: nā kinipōpō pōpō haʻahaʻa-karbika me nā noodles zucchini a me nā ʻōmato
• ʻAina ahiahi: lemon kālika kālua moa me ka ʻaoʻao salakeke (ʻaʻohe ʻaʻahu)

Pōʻalima

• ʻAina kakahiaka: nā hua moa paʻakikī me ka paʻakai a me ka pepa
• ʻAina awakea: tofu i hoʻomoʻa ʻia me nā pīni ʻōmaʻomaʻo mahu
• ʻAina ahiahi: kāhu sirloin pūlehu me ka eggplant i hoʻomoʻa ʻia i ka umu

Hōʻuluʻulu Manaʻo

Hāʻawi ka papa kuhikuhi ma luna i kekahi mau manaʻo meaʻai i hiki ke hoʻopau ʻia ma kahi PSMF. Hiki iā ʻoe ke hoʻoponopono maʻalahi i nā meaʻai i hoʻopili ʻia e kūlike i kou ʻono.

Ke laina lalo

ʻO kahi protein-sparing i hoʻololi wikiwiki ʻia kahi papaʻai palena nui i hoʻolālā ʻia e hāpai i ka pohō wikiwiki e ka hoʻonui ʻana i ka lawe ʻana o ka protein a me ka palena ʻana i kāu ʻai ʻana o nā calories, carbs, a me ka momona.

Ua ʻike kekahi o nā noiʻi i ka maikaʻi no ka lilo pōkole o ka wā pōkole a me ka hoʻomaikaʻi ʻana i ka kaohi kō kō, ka cholesterol, a me ke kahe o ke koko.

Eia nō naʻe, hoʻonui paha ia i kāu makaʻu o nā hemahema o ka meaʻai a me ke kaumaha e hoʻi hou i ka holo lōʻihi.

Hoʻohui ʻia, ma muli o kona ʻano kaohi, ʻoi aku ka maikaʻi e ukali iā ia ma lalo o ke alakaʻi ʻana a kahi ʻoihana ola kino e hoʻonui i nā hopena a hōʻemi i nā hopena maikaʻi ʻole.