ʻO wai ka mea pono e hoʻāʻo i kahi meaʻai protein kiʻekiʻe?

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Ua ʻike ʻoe iā ia ma ke keʻena haʻuki: ʻo ka wahine ʻeleʻele nāna e pepehi mau iā ia ma ka papa kuʻekuʻe a ʻike ʻia e ola ana i nā huaʻai paʻa, ka moa i hoʻomoʻa ʻia, a me nā haʻalulu whey protein. He mea maʻamau iā ʻoe ke noʻonoʻo inā ʻo kahi hoʻolālā meaʻai kiʻekiʻe-protein ka mea huna maoli i ka slimming down. ʻOi loa no ka mea, ua like ia me ka ho'ōla me nā kristal a me ka maikaʻi o ke kino.

Hoʻohui like ʻia me ka lawe ʻana o ka wīwī haʻahaʻa (e noʻonoʻo i ka paleo a i ʻole Atkins), ua hōʻike ʻia kahi papaʻai protein kiʻekiʻe e hoʻonui ai i nā hopena kaumaha, hoʻonui i ka ʻoluʻolu ma hope o ka ʻai ʻana, a kōkua pū kekahi i ka mālama ʻana i nā pae kō kō. Eia kekahi, kōkua ia i ka hoʻoponopono ʻana i kou mau ʻiʻo ke haehae lākou i ka wā hoʻoikaika kino. (Mai hopohopo, maʻamau nā waimaka liʻiliʻi. Ke hoʻomaikaʻi lākou, hoʻi ikaika kou mau mākala ma mua o ka wā ma mua.)

Akā ʻo kēia ʻano ʻai ʻaʻole ia he hopena hoʻokahi-nui-āpau no nā mea e nānā ana e lilo i kekahi mau paona. ʻO ka ʻoiaʻiʻo, ʻo ka ʻai nui ʻana ma mua o ka nui o nā protein i koi ʻia (ma kahi o 0.8 a 1.0 gramo o ka protein i kēlā me kēia kilokilo o ke kaumaha o ke kino-a i ʻole 55 a 68 mau huna no kekahi e kaupaona ana he 150 paona-e like me ka mea ʻai a Jennifer Bowers, Ph.D.) hiki ke alakaʻi i kekahi mau helu. Ua hōʻike kekahi o ke Kulanui o Connecticut i ka dehydration ma ke ʻano he pilikia, ʻoiai ua hōʻike ʻia nā noiʻi ʻē aʻe e pili ana nā meaʻai kiʻekiʻe-protein i ka piʻi nui ʻana o ka maʻi maʻi ʻaʻai a me ka maʻi kīkī. A ʻo ka poʻe ma ka papaʻai protein kiʻekiʻe i waiwai i ka ʻulaʻula i loaʻa nā pae kiʻekiʻe o ka uric acid i loko o kā lākou koko, i hiki ke hoʻonui i ka hopena o ka gout.

No laila he aha nā ʻano o ka poʻe e pōmaikaʻi maoli mai ka meaʻai protein kiʻekiʻe? ʻO nā mea hoʻola kino kino a me nā mea e ʻimi ana i ka pohō kaumaha no ka wā pōkole, wahi a Jonathan Valdez, R.D.N., ka luna hoʻomalu o ka Greater New York Dietetic Association. "ʻO kēia ala o ka ʻai ʻana ʻaʻole no ka lōʻihi o ka hoʻemi ʻana i ke kaumaha ma mua o hoʻokahi makahiki," wahi āna. "ʻO ka mea loaʻa i nā pilikia o ka hana hakuʻala e makaʻu no nā pōhaku hakuʻala a i ʻole ke gout, a ʻo ka poʻe me ka maʻi diabetes a i ʻole ke kiʻekiʻe o ke koko e hoʻokele loa iā lākou."

E like me kēlā me kēia papa hana ʻai, aʻoaʻo ʻo Valdez i ka mea e noʻonoʻo ana i kēia ʻano protein kiʻekiʻe, nā mea momona haʻahaʻa e ukali pū me ke kauka mālama mua a i ʻole ka papaʻai papa inoa.

ʻO Psst: Ke ʻimi nei i kahi koho wikiwiki a ʻono hoʻi i piha i ka protein? E ho'āʻo iā Jimmy Dean Delights Broccoli a me Cheese Egg'wich. Me kahi mahana, ʻono kakahiaka e hele mai ana i kāu papa i loko o ʻelua mau minuke, e helu ʻoe i kahi mahele nui o ka protein me ʻelua hua hua frittatas sandwiching i kahi moa sausage a me ke kikowaena cheese.

"Pono ʻoe i ka wai i ʻoi aku ka kiʻekiʻe, ka wikamina B6 (no ka protein protein), a me nā huaora ʻē aʻe e like me ka calcium, magnesium, vitamin D, a me ka hao," i ʻōlelo ʻo ia. "Ke ʻoki nei ʻoe i nā carbs a me ke kō, aia kahi waiho glycogen haʻahaʻa i loko o nā mākala, hiki ke alakaʻi i nā hemahema o ka meaʻai."

Inā loaʻa iā ʻoe ka hele mua mai kāu kauka, a laila e hoʻomaopopo pono ʻoe i ke akamai i kāu koho protein. ʻOi aku ka maikaʻi o ka loaʻa ʻana o nā kumu meaʻai holoʻokoʻa o kāu macronutrients, ma mua o nā mea hoʻohui pauda. (Akā, inā ʻoe ma ka mākeke, ʻo ia nā pauka protein maikaʻi loa no nā wahine.) Paipai ʻo Valdez i ka yogurt Helene a i ʻole nā ​​meaʻai kaulana ʻē aʻe i kiʻekiʻe i ka protein, e like me ka salmon, pipi, a i ʻole tofu-ma kahi o 3 auneke (e pili ana i ka nui. o kahi papa o nā kāleka) he nui lawelawe maikaʻi.

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