No ke aha e makemake ai ʻoe e haʻalele i ka ʻae ʻia i kēlā me kēia lā no ka protein

Anter

• He aha ka mea i koi ʻia i kēlā me kēia lā no ka protein?
• ʻEhia ka nui o ka protein āu e ʻai ai inā ʻoe e aʻo ikaika?
• ʻEhia ka nui o ka protein āu e ʻai ai inā e hoʻāʻo ʻoe e lilo i ke kaumaha?
• Aia kekahi mea e like me ka ʻai nui ʻana i ka protein?
• Nānā no

I kēia manawa, ua lohe ʻoe he hana nui ka protein i ka loaʻa ʻana o ka mākala. He aha ka mea e akāka ʻole ai inā he pono nā papaʻai protein kiʻekiʻe i nā mea āpau — a i ʻole nā ​​mea haʻuki a me nā mea hāpai kaumaha wale nō. ʻO kahi noiʻi i paʻi ʻia ma Nā holomua i ka meaʻai paha he pane paha.

ʻElua mau pūʻulu o ka poʻe, keu hoʻi, ke pōmaikaʻi nei mai ka ʻoi aku i ka ʻāpono o kēlā me kēia lā (RDA) o ka protein. (E pili ana i ka nui o ia mea, ma lalo.) Nānā nā mea noiʻi i nā haʻawina he 18 i hoʻohālikelike ʻia i nā pākeke i ʻai i ka RDA o ka protein me nā pākeke i ʻoi aku ma mua o ke alakaʻi. Ua ʻike lākou i kēlā me kēia hihia, ʻoi aku ka nui o ka poʻe i ka ʻoi aku ka nui o ka protein protein e loaʻa a paʻa paha i ka nui o ka momona ma mua o ka poʻe i ka hui RDA ʻē aʻe.

Ma mua o kou kauoha ʻana i kahi burger, aia kahi ana: ʻo ka ʻoi aku ma mua o ka RDA wale nō ka mea maikaʻi no nā poʻe ʻo A) e kaupalena nei i kā lākou loaʻa ʻana o ka calorie nui a i ʻole B) e hoʻopili nei i ka hoʻomaʻamaʻa kūʻē. ʻOi aku ka kikoʻī, ua ʻike nā mea noiʻi ʻo ka poʻe e kaohi ana i kā lākou mau calorie ʻaʻole liʻiliʻi lilo ʻoi aku ka nui o ka ʻiʻo lean inā ʻoi aku lākou i ka RDA o ka protein, a ʻo ka poʻe e hoʻomaʻamaʻa ana i ka hoʻomaʻamaʻa kūʻē ʻana, loaa lean muscle mass ke oi aku i ka RDA. Akā no ka poʻe ʻokiʻoki ʻole i ka calories a i ʻole ke aʻo kūʻē ʻana, ʻo ka overshooting o ka RDA ʻaʻole i hana i ka ʻokoʻa i ko lākou mākala wīwī.

He aha ka mea i koi ʻia i kēlā me kēia lā no ka protein?

Hoʻonohonoho ka Institute of Medicine i ka RDA no ka protein i ka U.S., a i kēia manawa aia ma 0.8 gram i kēlā me kēia kilokilo o ke kaumaha o ke kino (ma kahi o 0.8 gram i 2.2 paona). ʻO ia ka mea e kaupaona ʻia he 150 mau paona e ʻōlelo ʻia e ʻai e pili ana i ka 54 gram o ka protein i kēlā me kēia lā. Ua wehewehe ka National Institutes of Health i ka RDA ma ke ʻano he "awelika o kēlā me kēia lā o ka ʻai ʻana i lawa no ka hoʻokō ʻana i nā koi nutrient o ka aneane āpau (97-98 pakeneka) kanaka olakino." No laila, ʻaʻole ia i hōʻike ʻia ma ke ʻano he nui kūpono no kēlā me kēia kanaka, akā he alakaʻi maʻamau e pili ana i ke kanaka olakino maʻamau.

I loko o kēia noiʻi hope loa, akā naʻe, ua kākau nā mea kākau noiʻi e hōʻike ana kā lākou hopena "ma lalo o nā kūlana koʻikoʻi e like me ka palena o ka ikehu (ER) a me ka hoʻoikaika kino, ʻaʻole paha he ʻōlelo kūpono ka RDA no ka protein." (Pili: ʻO wai e ʻai i kahi papaʻai Protein kiʻekiʻe?)

ʻEhia ka nui o ka protein āu e ʻai ai inā ʻoe e aʻo ikaika?

He nui nā meaʻai meaʻai i hoʻopaʻa inoa ʻia e ʻōlelo nei i kahi pahuhopu protein ma luna o ka RDA i kā lākou mea kūʻai aku. "Ua ʻike nā kaukaʻai hoʻopaʻa inoa i nā manaʻo like ʻole o ka protein i hoʻokumu ʻia i nā ʻano like ʻole a me nā pae o ka hoʻoikaika kino," wahi a Susan Wilson, R.D.N., L.D.N., pelekikena o ka Kentucky Academy of Nutrition and Dietetics. "No ka poʻe e hana pinepine ana i ke kū'ē a i ʻole ka hoʻomaʻamaʻa paona, hiki ke piʻi ka pono ma kahi kiʻekiʻe ma kahi o 1.7 grams no ka kilokani o ke kaumaha o ke kino." Kūkākūkā kekahi mau kauka i nā mea kūʻai aku he poʻe haʻuki koʻikoʻi e hoʻopau i ka 2 gram i ka paona o ke kaumaha o ke kino i ka wā o ka hoʻomaʻamaʻa ikaika. Akā ʻoi aku ka pono o nā bunni cardio ma mua o ka ʻōlelo awelika. "ʻOiai ʻo ka hana ʻana i kahi ʻano hana aerobic ʻoi aku ka hoʻonui i ka pono o ka protein," wahi a Wilson. "ʻO ka maʻamau, ʻo nā ʻōlelo aʻoaʻo he 1.0-1.2 gram i kēlā me kēia kilogram no ka hana māmā a me 1.5 no ka hana kaulike, e like me ke aʻo ʻana me ke kaupaona māmā a me nā luna kiʻekiʻe."

ʻEhia ka nui o ka protein āu e ʻai ai inā e hoʻāʻo ʻoe e lilo i ke kaumaha?

Ke helu nei i ka nui kūpono o ka protein i ka ʻoki ʻana i nā calories he mea paʻakikī hou aʻe. "Ma keʻano maʻamau, makemake wau e paipai i ka 10 a 15 ka nui o ka nui o nā calorie i hoʻopau ʻia mai ka protein no ka mea maʻamau," wahi a Wilson. Nui nā mea e pili ana i ka nui o nā calorie āu e ʻai ai i ka wā e hoʻāʻo ai e lilo i ke kaumaha, e like me kāu pae hana a me ka manawa āu e hoʻāʻo nei e lilo i ke kaumaha i loko. Ua ao aku ʻo Wilson i ka pāʻani ʻana me kēia mau helu inā ʻaʻole ʻoe he mākaukau i ka meaʻai. "Ke hele nei a puni me kāu metabolism inā ʻaʻole ʻoe e ʻike i kāu hana a ʻaʻole ma lalo o ke alakaʻi ʻana a kahi ʻoihana olakino ʻike hiki ke loaʻa nā hopena i manaʻo ʻole ʻia, ʻaʻole wale no ka helu ma kāu pālākiō akā no kou olakino holoʻokoʻa pū kekahi. ," ia nei. (E pili ana: 20 mau meaʻai protein kiʻekiʻe e hoʻopiha iā ʻoe)

Aia kekahi mea e like me ka ʻai nui ʻana i ka protein?

I kēlā me kēia hihia, makemake ʻoe e hōʻalo i ka hele mamao loa ma luna o ka RDA, ʻoiai ʻo ka ʻai ʻana i ka protein i lawe i nā pilikia. Hoʻomaʻemaʻe ʻia ka protein ma o nā puʻupaʻa, no laila hiki i ka nui o ka protein ke kumu i nā pilikia no ka poʻe me nā pilikia puʻupaʻa. ʻO kahi makaʻu makaʻu liʻiliʻi ka loaʻa o ka paona i manaʻo ʻole ʻia. "Inā ʻoe e ʻai i nā protein i ʻoi aku i kou kino e pono ai, koho paha kou kino e mālama i kēlā ikehu no ka wā e hiki mai ana," wahi a Wilson. ʻO ke ʻano, yep, mālama ʻia e like me ka momona.

Ke laina lalo: E hilinaʻi nui ʻia kāu pono protein i ke ʻano o kāu ʻai ʻana a me kāu hoʻoikaika kino, a me kāu mau pahuhopu. Inā ʻoe e ʻoki a hoʻomaʻamaʻa pinepine paha i waho, hiki iā ʻoe ke pōmaikaʻi mai ka ʻoi aku o ka RDA no ka protein.

Nānā no