Ua kamaʻilio nui ʻia nā meaʻai protein kiʻekiʻe, e nīnau iā ʻoe iho, ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā? A no ke kumu maikaʻi nō hoʻi, no ka mea, he ʻāpana koʻikoʻi ka protein o ke kino-he mea ia e kūkulu ai i ka ʻili, ke koko, nā iwi a me ka cartilage, a me nā ʻiʻo; ʻO kou lauoho a me nā kui i hana ʻia me ka protein, a hoʻohana kou kino i ka protein e hana i nā enzymes a me nā hormones a e kūkulu a hoʻoponopono i nā ʻiʻo kino.
E like me ka mea i ʻike ʻia, ʻo ka ʻai ʻana i ka nui o ka protein e like me kāu hiki ʻole ke ala pōkole i ke olakino; ʻino ka nui o nā mea a pau, a pēlā pū me ka protein. No laila inā ʻoe e noʻonoʻo nei, ʻEhia ka nui o ka protein aʻu e ʻai ai i kēlā me kēia lā?, a laila aia kēia alakaʻi i nā pane āpau āu e pono ai. E heluhelu i ka ʻike pehea e ʻike ai i kāu ʻai protein a pehea e ʻai ai i ka protein e hiki ai i kāu mau pahuhopu hoʻoikaika kino.
Kiʻi: 123RF ekahi. Pehea e helu ai i ka nui o ka protein e ʻai ai au i kēlā me kēia lā?
elua. ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā e lilo i ke kaumaha?
3. ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā no ka loaʻa ʻana o ke kaumaha?
ʻEhā. FAQs
Pehea e helu ai i ka nui o ka protein e ʻai ai au i kēlā me kēia lā?
ʻAʻohe pane i kēia nīnau, a ʻaʻohe kānāwai e pili ana i nā mea a pau. ʻO ka nui o ka protein e pono ai kou kino e pili ana i nā ʻano like ʻole e like me kou mau makahiki a me nā pae kino a i ʻole nā pahuhopu, ka nui o ka ʻiʻo, nā pae hana, a me nā mea hou aku. E hoʻomaopopo a meaʻai olakino hiki ke loaʻa ma waena o 10 a 35 pākēneka protein.Eia kekahi, ʻo ka ʻai ʻana o ka protein i kēlā me kēia lā he 0.8 grams no ka kilokani o kou kaumaha kino. No laila, inā ʻoe e nīnau nei, ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā?, aia ka pane ma ka hoʻonui wale ʻana i kou paona i nā kilokani me ka ʻai ʻana o ka protein i ʻōlelo ʻia i ka grams.
Manaʻo kōkua: Manaʻo ʻia ka ʻai ʻana o ka protein i kēlā me kēia lā ma muli o kekahi mau mea e like me ka makahiki, ka hoʻoikaika kino a me ka pae hana, etc.
Kiʻi: 123RF ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā e lilo i ke kaumaha?
E like me ka mea i ʻōlelo ʻia, ʻokoʻa ka ʻai ʻana o ka protein i kēlā me kēia lā mai kēlā me kēia kanaka, akā ʻo ka hoʻonui ʻana i ka protein hiki ke kōkua iā ʻoe nā pahu hopu kaumaha . Penei:- Hāʻawi ka protein i ka māʻona a mālama iā ʻoe i ka piha no ka lōʻihi. Ma ka hoʻonui ʻana i ka ʻai ʻana i ka protein, ʻaʻole hiki iā ʻoe ke ʻike i ka ʻeha pōloli, a no laila, ʻaʻole hiki ke ʻai ʻoi aku i ka meaʻai a i ʻole ka ʻai ʻana i nā meaʻai junk. No laila ʻEhia ka nui o ka protein āu e ʻai ai e lilo ke kaumaha? Ma kahi o 1.8 - 2.9 grams o ka protein no ka kilokani o kou kaumaha kino hiki ke hāʻawi i ka māʻona.
- Hiki i ka meaʻai waiwai nui ke mālama i ka nui o ke kino wī i ka wā kaohi caloric. Loaʻa nā pōmaikaʻi o ka lean body mass e like me ka hakakā ʻana i ka momona, pale aku i ka maʻi diabetes , malama ana iwi ola kino , etc.
Kiʻi: 123RF - Polokina hoʻonui i ka hopena wela ʻO ka meaʻai, ʻo ia hoʻi, ua hoʻonui kou kino i ka ikehu i ka wāwahi ʻana i ka meaʻai, ka ʻeli ʻana, a me ka hoʻololi ʻana i ka ikehu.
- Inā ʻoe e nīnau iā ʻoe iho, ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā?, e hoʻomanaʻo he paʻakikī ka mālama ʻana i ka protein e like me ka momona o ke kino ke hoʻohālikelike ʻia me nā macronutrients ʻē aʻe, carbohydrates a me ka momona. I ka wā o ka pohō kaumaha, he mea nui e ʻike i ka nui o ka ikehu āu e ʻai ai, ma o ka ai , mālama ʻia e like me ka momona. Ke ʻai ʻoe i ʻoi aku ka nui o ka protein ma mua o nā kalapona a i ʻole ka momona, ʻaʻole ʻoe e mālama i ka momona a loaʻa ke kaumaha.
Manaʻo kōkua: ʻO ka ʻai ʻana i ka meaʻai momona i ka protein e hāʻawi i nā pono he nui inā ʻoe ke nānā nei e lilo ke kaumaha .
Kiʻi: 123RF ʻEhia ka nui o ka protein e pono iaʻu ke ʻai i kēlā me kēia lā no ka loaʻa ʻana o ke kaumaha?
ʻOiai ʻai nui aku i ka protein Hiki ke kōkua iā ʻoe e hoʻemi i ke kaumaha, hiki iā ia ke kōkua i ka loaʻa ʻana o ke kaumaha, ʻoi aku ka nui o kāu ʻai calorie. ʻO ka mea hoihoi, ua ʻike kekahi haʻawina he mea nui ka loaʻa ʻana o ke kaumaha ma nā meaʻai e loaʻa ai nā carbohydrates , ma mua o ka momona, ua pani ʻia e ka protein.
Kiʻi: 123RF ʻO ka ʻai ʻana i ka 1.5 - 2.2 grams o ka protein i hoʻokahi kilokani o kou kaumaha kino ua lawa ia e loaʻa ai ke kaumaha. Pono ia e pane i kāu nīnau, akā hiki iā ʻoe ke ʻai i ka protein inā ʻoi aku ka nui o kāu ʻai calorie no ka mea ʻai i ka a ʻai nui-protein e hoʻololi i nā calorie keu i ʻiʻo. ʻO kahi ʻōlelo aʻo: Hoʻopiha ka protein iā ʻoe a hoemi i ka makemake, no laila e hōʻoia ʻoe ai lawa .
E nānā i kēia infographic e hoʻoholo i kāu ʻai protein i kēlā me kēia lā.
Manaʻo kōkua: E kamaʻilio mau i kāu kauka a meaʻai meaʻai paha ma mua o ka hoʻololi ʻana i ka meaʻai.
FAQs
N. He aha kekahi mau meaʻai protein nui e ʻai ai?
TO. Hiki iā ʻoe ke kiʻi i kāu protein mai ka mea kanu a me nā kumu holoholona.ʻO nā meaʻai mea kanu kiʻekiʻe ka protein:
- ʻO nā huahana waiu e like me ka waiū, yogurt, a me ka paʻakai
- tofu
- Nati a me na anoano e like me ka cashews, almonds, walnuts, hazelnuts, pine nuts, a me ka paukena anoano, sesame anoano, sunflower anoano.
- ʻO nā legumes a me nā pī e like me ka lentils, ka pī i ʻoki ʻia, ka moa, ka pīkī kīkī, etc.
Kiʻi: 123RF ʻO nā meaʻai protein kiʻekiʻe mai nā kumu holoholona:
- ʻO ka moa a me nā mea ʻē aʻe nā ʻiʻo wīwī
- Ka iʻa a me ka iʻa
- Huamoa
N. He aha kekahi mau mea pono e hoʻomanaʻo ma mua o ka hoʻololi ʻana i ka meaʻai protein kiʻekiʻe?
TO. He aha kāu nā pahuhopu olakino a me ka hoʻoikaika kino ma waho aʻe o ka ʻike ʻana i ka pane, ʻEhia ka nui o ka protein aʻu e ʻai ai i kēlā me kēia lā? nā ʻōlelo aʻoaʻo ma mua o ka hoʻonui ʻana i ka ʻai o ka protein :
Kiʻi: 123RF - ʻAʻole like nā protein a pau; ʻO nā proteins i hana ʻia me nā waikawa amino a ʻo kā lākou ʻano a me ka digestibility nā mea nui e noʻonoʻo ai inā makemake ʻoe e hoʻololi i kāu mau meaʻai e hua mai i ka hua.
- Loaʻa i nā protein holoholona nā ʻakika amino pono a pau i hoʻohālikelike ʻia me nā protein mea kanu, a no laila, ʻoi aku ka maikaʻi o ka mea mua. ʻOi aku ka kiʻekiʻe o ka leucine i nā protein holoholona, ʻo ka amino acid e hoʻoulu ai i ka synthesis protein muscle a pāʻani i kahi. hapa i ka poho kaumaha .
- E ʻai i kāu ʻai protein i kēlā me kēia lā i ka lā, ʻaʻole i ka noho hoʻokahi a i ʻole ka ʻai. ʻAʻole wale kēia e mālama iā ʻoe a hoʻomau i ka pōloli ma ke kahakai akā kōkua pū i kou kino e hoʻohana maikaʻi i nā waikawa amino, e kōkua ana iā ʻoe e hoʻokō i kāu mau pahuhopu hoʻoikaika kino.
Kiʻi: 123RF N. He aha nā pōʻino o ka ʻai ʻana i ka meaʻai protein kiʻekiʻe?
TO. ʻO ka hoʻopau ʻana i nā mea āpau e hele mai me nā pilikia i hoʻohui ʻia, hiki i ka ʻai nui ʻana o ka protein ke alakaʻi i kekahi mau kūlana a hoʻonui i ka pilikia o kekahi mau pilikia olakino.- ʻO ka ʻai ʻana i ka protein keu ke kumu e komo ai kou kino i loko o ke ketosis, kahi kūlana metabolic e hoʻopuka ai i nā kinikona ʻala ʻala maikaʻi ʻole i kapa ʻia he ketones. He mea ʻino kēia i kou hanu, a ʻaʻole kōkua ka palaki a i ʻole ka flossing! Hiki iā ʻoe ke hoʻāʻo e pale i ka hopena ma ka inu ʻana i ka wai a i ʻole ka nau ʻana.
Kiʻi: 123RF - Inā ʻoe e ʻai i ka meaʻai kiʻekiʻe-protein a me ka fiber haʻahaʻa, hiki ke alakaʻi i ka constipation. ʻO ka ʻai ʻana i ka waiu nui hiki ke hoʻoulu i ka maʻi maʻi, ʻoiai inā ʻaʻole ʻoe lactose intolerant. E hakakā i ka pilikia ma ka inu ʻana i ka wai a me ka ʻai ʻana i ka fiber.
- ʻO ka ʻai ʻana i ka meaʻai protein kiʻekiʻe e hoʻoheheʻe ai ke kino i ka nui o ka nitrogen he ʻāpana o nā waikawa amino, e waiho ana ʻoe i ka wai. Pono nā ʻōpū e hoʻomaʻamaʻa e hoʻokaʻawale i ka nui o ka nitrogen, no laila ʻaʻole lawa ka inu wai r i ka lā hiki ke lilo i pilikia.
- Hoʻopili ʻia ka ʻai ʻana i ka ʻiʻo ʻulaʻula i ka piʻi nui ʻana o ka maʻi puʻuwai, ka maʻi kanesa, a me nā kūlana olakino ʻē aʻe.
Kiʻi: 123RF
