He aha ka pauka protein maikaʻi loa no ke kaumaha?

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• Pehea e hoʻohana ai i ka pauka protein no ka lilo kaumaha
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Inā ʻoe e ʻimi nei e hoʻemi i ke kaumaha, ʻike paha ia he counterintuitive hoʻohui nā mea i kāu papaʻai; akā, he manaʻo maikaʻi paha ka hoʻohana ʻana i ka pauka protein e kōkua ai i ka pohō kaumaha. ʻO ka nīnau, eia nō: He ahaʻoluʻolu ʻoi aku ka maikaʻi o ka pauka protein no ka pohō kaumaha?

Nui a hewahewa nā ʻano inoa a me nā ʻano o ka pauka protein i ka mākeke, e like me ka casein, ka soy, ka pea, ka laiki pala, ka hemp, a me ka-whey. (E pili ana: E kiʻi i ka Scoop ma nā ʻano like ʻole o ka pauka protein)

ʻO Whey (kahi ʻano protein i loaʻa mai i ka waiū) ʻo ia ka mōʻī nui ʻole o ka honua protein (mahalo i nā mea hoʻomaʻamaʻa kaulana e like me Jillian Michaels lāua ʻo Harley Pasternak, ka mea hoʻohiki ma nā mea). Ua hōʻike maopopo ʻia nā haʻawina e hiki i ka whey protein ke kōkua i ke kūkulu ʻana i ka ʻiʻo-akā ʻo ia ka pauka protein maikaʻi loa no ka pohō kaumaha?

"ʻOiaʻiʻo," wahi a Paul Arciero, D.P.E., ka luna o ka Human Nutr and Metabolism Lab ma Skidmore College. "ʻO Whey paha ka papahana meaʻai maikaʻi loa no ke kōkua ʻana i ka pohō kaumaha. ʻO ia ke kumu meaʻai thermogenic hiki iā ʻoe ke ʻai. ʻO ia ka mea e puhi i ka nui o nā calorie ma hope o kou ʻai ʻana."

He ʻoiaʻiʻo ia: ʻoi aku ka nui o nā thermogenic o nā protein i mua o nā carbohydrates a i ʻole nā ​​momona, akā hōʻike ka noiʻi ʻo ka whey nō kanui loa thermogenic. Hoʻokahi aʻo i paʻi ʻia ma ka Ka Nūpepa ʻAmelika o ka meaʻai kūpono Ua ʻike ʻia ʻoi aku ka nui o ka hopena thermic o ka whey protein ma mua o ka casein a i ʻole ka soy protein i nā pākeke olakino.

"ʻO Whey kekahi o nā kumuwaiwai protein pono pono a momona hoʻi i kūpono no ka poʻe hoʻoikaika kino a ʻimi i ka hōʻemi kino," i ʻae ʻo Ilana Muhlstein, M.S., R.D.N., cocreator o kā Beachbody's 2B Mindset plan. "He protein piha, maʻalahi ke loaʻa, kiʻekiʻe i loko o ka protein, a haʻahaʻa i loko o nā calorie, a hui maikaʻi i nā ʻano ʻano smoothie like ʻole."

E hoʻohui i ka protein whey i kāu mau meaʻai a me nā meaʻai māmā, a e noho kiʻekiʻe kou metabolism i ka lā holoʻokoʻa. (He nui nā ʻano hana noʻonoʻo e hoʻohana ai i ka pauka protein i kāu meaʻai-a ʻaʻole i ka smoothies wale nō.) ʻO ka mea hou aku, ʻo ka protein whey-a ʻo kēlā me kēia protein-e mālama iā ʻoe i ka piha no ka lōʻihi ma mua o nā ʻano meaʻai ʻē aʻe, wahi a Arciero. ʻO ia ka mea e emi ai ka meaʻai māmā. (E nānā: Pehea ka nui o ka protein e ʻai ai ʻoe i kēlā me kēia lā?)

Akā aia ke kolu o ke kumu e koi ʻia ai ka protein whey no ka poʻe e hoʻāʻo nei e lilo i ka paona: "ʻO ia ka meaʻai kūpono loa e hiki ai iā ʻoe ke ʻai e kōkua iā ʻoe e hoʻohuli i kahi hana i kapa ʻia ʻo synthes protein, e hoʻomaka ana i ke kūkulu ʻana i nā mākala hou," wahi a Arciero. Ma ka ʻōlelo a ka poʻe kamaʻāina, ʻo ka protein ʻē aʻe e hōʻoia e paʻa ʻoe i ka ʻiʻo i loaʻa iā ʻoe-ʻo ka nui o ka ʻiʻo he mea pōʻino i ka wā e hoʻāʻo ai e hoʻemi i ke kaumaha-a e kōkua iā ʻoe e loaʻa ka ʻiʻo maʻalahi. He mea nui kēia no ka mea ʻoi aku ka nui o nāʻiʻo iā ʻoe, ʻo ka nui o nā calories i kuni i kou kino.

Pehea e hoʻohana ai i ka pauka protein no ka lilo kaumaha

ʻOiaʻiʻo, e kiʻi i nā hopena maikaʻi loa, e hoʻohui i ka hoʻoikaika kino. Ua paʻi ʻia ka noiʻi ma ka Ka Nūpepa o ke Kula Nui ʻAmelika Ua ʻike ʻia ʻo ka hoʻomaʻamaʻa ikaika a me ka whey i hopena i ka pohō kaumaha ma mua o ka whey wale nō.

Pehea ʻoe e hoʻohui pono ai i ka protein whey i kāu papaʻai? "Hiki maʻalahi ke hoʻohui ʻia ʻo Whey i nā meaʻai like ʻole," wahi a Arciero. "Hiki iā ʻoe ke ʻai ia mea i kahi lūlū a kuke paha a hoʻomoʻa me ia." (E ho'āʻo i kēia meaʻai pancakes protein, ʻo kēia mau mea ʻai polopololei kūpono loa no ka ʻai ʻana, a i ʻole ka meaʻai lulu protein ma hope o ka hoʻomaʻamaʻa ʻana a Emma Stone.)

Kūʻai ʻia ka palaoa wīwī protein i nā meaʻai olakino a me nā hale kūʻai wikamina a loaʻa pū ʻia ia ma ke ʻano he mea hoʻohui i ka nui o nā kī smoothie. Hiki ke hoʻokaʻawale ʻia ʻo Whey mai ka waiū a ʻohi ʻia i ka wā o ka hana ʻana i ka tiiki, akā he haʻahaʻa ia i ka lactose, ʻo ia ka mea hiki ke hana maikaʻi no ka poʻe lactose-intolerant. Hiki i ka wahine maʻamau ke hoʻopau palekana iā 40 a 60 paha mau mea i kēlā me kēia lā, e ʻimi ana ʻaʻole i ʻoi aku ma mua o 20 mau gram i kēlā me kēia manawa, paipai ʻo Arciero.

Inā ʻoe e ʻimi nei i kahi ʻano protein i hoʻokumu ʻia i ka mea kanu, "E paipai wau i ke koho ʻana i ka pauka protein vegan e komo pū ana me ka hui ʻana o ka pī a me ka raiki," wahi a Muhlstein. "ʻO ka hoʻopili pū ʻana i nā mea ʻelua i loko o hoʻokahi kumumanaʻo hiki ke hoʻonui i ka pili o ka amino acid a hana i kahi ʻono ʻono kūwaho ʻole pū kekahi."

Na Jessica Cassity no DietsinReview.com

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