ʻO ke ala kamahaʻo e hoʻopōʻino ai nā mea kanu i kā lākou mau hana

Anter

• Hoʻopili Pūnaewele me nā Kākoʻo Protein
• Nānā no

Inā ʻaʻohe ʻiʻo ʻoe a he ʻiole haʻuki, ua maʻa ʻoe i ka pūʻulu o nā poʻe e hoʻāʻo nei e hōʻoiaʻiʻo iā ʻoe ʻaʻole lawa ka protein. ʻO ka ʻoiaʻiʻo, aia paha iā ʻoe kāu helu o kēlā me kēia lā ma lalo o ka kaohi (soy milk! Quinoa!). Akā ke koi nei nā ʻepekema hoʻoikaika kino i nā mea ʻai vegetarian-ʻo ia hoʻi nā vegans - e hoʻomaka e nīnau i kahi nīnau ʻē aʻe: Ke kiʻi nei wau i ka pono ʻoluʻolu o ka polokina?

"Haʻahaʻa loa nā protein proteine ​​i ka mea kanu i nā amino acid pono, a me ka ʻole o nā protein a me nā mea hānai waiū, ʻoi aku ka paʻakikī o ka loaʻa ʻana o ka meaʻai i nā mea kanu a me nā vegan," wahi a Jacob Wilson, Ph.D., ka luna o ka Human Hana Hana a me nā Haʻuki Nutrition Lab ma ke Kulanui o Tampa.

ʻO 21 mau amino acid koʻikoʻi-ka hapanui o kou kino e hoʻopuka-ʻo ia nā hale kūkulu o ka protein. A e hoʻoulu ai i ka synthes synthes - e huli i ka hopena i ka hana ʻana i nā mākala - pono e piʻi i kāu pae amino acid i kekahi paepae. Me ka loaʻa ʻole o ka pae kiʻekiʻe a me nā ʻano nui o nā waikawa amino, hiki ke hoʻopaʻa ʻia kou hiki ke kūkulu i ka ʻiʻo, wehewehe ʻo Wilson.

No ke aha he mea nui kēia no nā mea ʻai a me nā mea ʻai? ʻO nā kumu waiwai loa o nā ʻakika amino koʻikoʻi ʻeiwa i hiki ʻole i kou kino ke hoʻohua mai, ʻo ia nā protein e pili ana i nā holoholona, ​​​​e like me ka ʻiʻo ʻulaʻula, ka moa, nā hua manu, a me ka waiu. ʻEkolu o kēlā mau ʻeiwa he lālā amino-lālā (BCAA) a he mea nui no ka hoʻihoʻi ʻana i ka hoʻomaʻamaʻa. E mālama paha kāu lulu post-workout i ka pilikia. Inā pau ka mea ʻai i nā mea kanu i nā pauka protein maikaʻi kiʻekiʻe, e like me ka whey a me ka soy, i loaʻa nā lālā ʻeiwa āpau, ʻaʻohe hopohopo, wahi a Wilson. (E kūʻai aku i ka protein whey e ʻike i kou ʻono a me kou ʻano ma GNC Live Well.) Hiki mai ka pilikia i ka wā e hoʻohana ai nā allergies i ka meaʻai a me nā mea ʻai ʻaʻole hiki ke koho i ka whey a me ka soy.

ʻAʻole ʻoe e make i ka papaʻai papa lāʻau. ʻO kekahi mau polokina mea kanu "paʻa," ʻo ia hoʻi, aia i loko o lākou nā ʻakika amino pono ʻeiwa i loko o ka meaʻai hoʻokahi. ʻO nā mea hiki ke loaʻa i kēia mau mea he quinoa, hempseeds, chia seed, a me soy.

Eia nō naʻe, ʻoi aku ka paʻakikī o nā protein āpau: "ʻAʻole pau ka hapa nui o nā protein i hoʻokumu ʻia i nā amino acid pono a pau, ʻo kekahi wale nō, a ʻokoʻa nā mea like ʻole mai ka meaʻai a ka meaʻai," wahi a Brad Schoenfeld, Ph.D., alakaʻi. o ka Human Performance Lab ma ke Kula Nui o ke Kulanakauhale o New York. "Pono ʻoe e hoʻohui i nā proteins o nā mea kanu ma ke kaʻina hana i ka lā holoʻokoʻa e hāʻawi i kahi hoʻopiha piha o nā amino acid pono āpau."

ʻO nā pīni, no ka laʻana, he haʻahaʻa i loko o ka lysine waikawa amino, akā i hui pū ʻia me ka laiki waiwai lysine e hiki ai i ka ʻai o nā mea ʻelua ke lilo i kumu protein piha. ʻO nā hui ace ʻē aʻe e pili ana i ka hummus a me ka pita, ka pīni pīnī a me ka palaoa palaoa āpau, a me ka tofu a me ka laiki-ʻo ia mau mea āpau e hāʻawi i nā waikawa amino pono ʻeiwa ke hui pū ʻia. A ʻaʻole pono ʻoe e ʻai i ka pālua ma ka pāʻaina like. Paʻa kou kino i nā waikawa amino, no laila hiki iā ʻoe ke loaʻa i ka pī no ka ʻaina kakahiaka a me ka laiki no ka ʻaina awakea, hoʻohui ʻo Schoenfeld.

No laila hiki ke loaʻa ka nui o nā amino acid mai ka papaʻai mea kanu? ʻAe, wahi a Schoenfeld. Akā hoʻokahi ʻai o ka protein piha i ka lā ʻaʻole lawa ka mālama ʻana i kāu mālama. ʻO ia ka mea ke ʻole ʻoe e kiaʻi pono i nā protein āu e ʻai nei a noʻonoʻo i kā lākou hana kemika, mālama ʻana i kahi loko wai amino acid kūpono a paʻakikī hoʻi e paʻakikī ke hoʻomau me ke ʻano nui inā hana ʻoe a loaʻa nā mākala me kahi kiʻekiʻe. koi ʻo amino acid, hoʻohui ʻo ia.

Hoʻopili Pūnaewele me nā Kākoʻo Protein

Inā ʻoe he vegan, soy-free, a waiu ʻole, a lohi paha i ka hoʻopaʻa ʻana i kāu mau kumu protein i hoʻokumu ʻia i ka mea kanu, e noʻonoʻo e hoʻāʻo i kahi mea hoʻohui amino acid hoʻokahi i ka lā no kekahi mau pule (ʻaʻohe pōʻino i ka ʻai ʻana i nā waikawa amino keu, hōʻoiaʻiʻo nā kānaka noiʻi).

ʻO Schoenfeld lāua ʻo Wilson-me ka hapa nui o nā kānaka noiʻi-ʻae pū ka mea kōkua i ka mālama ʻana i kou mau mākala mai ka haki ʻana. ʻO nā wāhine i kahi noiʻi Kepani i ka makahiki 2010 i lawe i nā mea hoʻopihapiha BCAA ma mua o ka hoʻomaʻamaʻa ʻana mai ka ʻeha o ka ʻiʻo post-gym me ka wikiwiki i nā hola a me nā lā e hiki mai ana. Ua ʻike ʻia kahi noiʻi ma Brazil 2011 i hoʻonui ʻia he 300 milligrams o BCAA i ka nui o ka oxygen i loko o ke kahe o ke koko o nā mea komo, e kōkua ana iā lākou e hōʻemi i ka luhi ma hope o kahi hana nui.

ʻO ke ala maikaʻi loa e hoʻohui i nā mea hoʻohui amino acid i kāu meaʻai?

Pākuʻi hope hana: Hōʻike ka hapa nui o nā noiʻi i nā hopena maikaʻi ke hoʻohui nā mea komo i nā amino acid ma hope o kahi hoʻolālā. ʻO ka manawa koʻikoʻi e hoʻopiha ai inā ʻoe e hou i ka puka ʻana o ka lā, wahi a Wilson.Inā holo ʻoe a hoʻomaʻamaʻa paha i kahi kūlana hoʻokē ʻai, ma hope e hoʻāʻo nei kou kino e hoʻōla hou a hiki i kou hoʻopiha ʻana iā ia me ka protein a me nā waikawa amino.

E nānā i ka leucine: Ua ʻike nā kānaka noiʻi mai ka US Army Research Institute of Environmental Medicine i ka wā i lawe ai nā mea komo i ka waiwai leucine waiwai amino supplement (me ke kumu) i loko o ka holo kaʻa he 60 mau minuke, ua hoʻonui ʻia ka synthes protein protein e 33 pakeneka. ʻO MusclePharm's Amino 1 kahi koena nui o nā amino acid, a hele mai i nā liʻiliʻi liʻiliʻi no kāu wā hele ($ 18 no 15 lawelawe, musclepharm.com).

Nānā no