Paleo, Atkins, a me South Desserts e hiki ke lilo i mea maikaʻi no nā mea pāʻani
Hoʻonuiʻia nā meaʻai kūpaʻa kiʻekiʻe no nā poʻe'anolima,ʻoiai e loaʻa hou ana ka noiʻiʻana e nānā ana i ka pono o ka pāʻani pono i ka hana. Ma ka'ōleloʻole, nā meaʻai likeʻole e like me Paleo a me Pagan, a me kaʻike o kaʻaiʻana i ka maʻemaʻe, loaʻa ka launa.
ʻO kaʻoiaʻiʻo o ka mea, e like me nāʻano hoʻonaʻauao e hāʻawi aku ai i nā meaʻokoʻa likeʻole, nā hopena likeʻole; ʻO nā papa hanaʻai likeʻole ka mea e hana likeʻole ai nā meaʻokoʻa.
ʻO nā mea a pau. Eia nō naʻe, he hana noiʻi e kākoʻo ana i ka hoʻohanaʻana i nā meaʻai kūpaʻa kiʻekiʻe no ka hana no ka ikaika a me ka poʻeʻauʻa hope.
ʻO nā Pōʻemi Kūlana kiʻekiʻe a me ka Lune Poʻona
ʻO kaʻike nui o nā meaʻai o ke kinikona kiʻekiʻe ma mua o ka poʻeʻimi i ka poʻe eʻimi ana i ka pohō kaumaha. ʻO nā meaʻai kūpona kiʻekiʻe e hoʻokaʻawale i ka'ōhūpī ma keʻano o ka berena, pasta, a me ka uala aʻokiʻokiʻia nā calories e hōʻike pinepine i ka poho kaumaha mua ma muli o ka pohō wai e hanaʻia me kekahi kaheʻana o ka glycogen muscle . Inā hoʻokōʻoe i kaʻoihana kiʻekiʻe a iʻole ka hoʻomauʻana i ka hoʻomauʻana, hiki paha iāʻoe keʻike i ka hoʻopauʻana i ka glycogen kekahi o nā kumu o kaʻoliʻoli a nā mea pāʻani a 'pā i ka paia' i ka hoʻokūkū hoʻomanawanui. ʻAʻole hiki ke maʻalahi ka hikiʻana i ka ikehu, ma keʻano o ka glycogen, pono mākou e hoʻokuʻu i ka wahie.
Nā Pōʻoli Kūlana Hana Loa a me ke Kino Paʻa
ʻO Glycogen ka pūnaewele mālamaʻia i loko o kaʻiʻo, a he mea kōkua ia i ka wai o nā iʻa. He mea koʻikoʻi kēia huiʻana no ka hana nui o nā mea pāʻani.
ʻO ka hōʻemiʻana i kēia mau lako ike he meaʻole ia e hoʻonui ai i ka pāʻani. Eia naʻe,ʻo ka noiʻiʻana o ke Kulanuiʻo Ohio State e hōʻike ana e hiki ke hoʻololi i ko mākou kino i ka loaʻaʻana o ka ikehu ma nā wahi'ē aʻe, e like me nā hale kūʻai momona aʻaʻole pololei nā meaʻai e like me ia.
ʻO keʻano, ua nānā nā kānakaʻepekema i nā papahana mele ma kahiʻoihana liʻiliʻi iʻoi aku he 10% mau kipa, 19 pakeneka waiwai, a 70% ka momona, a hoʻohālikelikeʻia me nā poʻe marathoners elite e koho ai eʻai i kaʻai me 59 pakeneka kaomi, 14 ka pakeneka o ka protein, a me ka 25 pakeneka momona.
Ma waho aʻe o kā lākou meaʻai, he like nā mea pāʻani i ko lākou kūlana kūʻali, makahiki, hana, ka moʻolelo aʻo, a me ka mana o ka oxygen kiʻekiʻe.
I kēia manawa,ʻo ia kaʻaoʻao pupule: I ka manawa o ka ho'āʻo e hoʻoholo ana i ka nui o ka hopena oxygen o ka poʻe'ōleʻa e hoʻonui i nā kalo a me nā momona,ʻo ka hoʻonuiʻiaʻana o ka momona o ka momona he 2.3 ke kiʻekiʻe ma mua o ka uku no nā poʻe kelepa kiʻekiʻe. : 1.5 ma .67 grams i ka minuke. ʻO kaʻoi aku:ʻO ka huiʻeluaʻaʻole iʻokoʻa loa i kaʻaiʻana o ka oxygen, Nāʻike o ka hoʻolālā iʻikeʻia , a me nā lilo o ka lelo.
Inā he'agala hopeʻoe, hiki ke hoʻohana i ka manawa e hoʻohana ai i ka meaʻai nui-protein, aiʻole hoʻokahi ināʻoi aku ka momona e like me kēia aʻo. Akā, he mea kūpono ke ho'āʻo ināʻoe eʻimi ana i kahi ala e hoʻomaikaʻi ai i kou manawa.
Nā Pōʻemi Kūlana kiʻekiʻe a me nā ikaika o nā mea hoʻokani
ʻO nā meaʻai pipi e like me ka poʻe ikaika a me ke kāpena Cross-Fit . He mea nui ka protéin i ka poʻe mea hoʻolālā no ka mea he mea kōkua ia i nāʻiʻo e hana i ka hoʻoikaikaʻana mai ka pilikia e hoʻolālā ana, ma kaʻoihana kiʻekiʻe kiʻekiʻe , e kau ana ma luna o lākou. Ponoʻia nā meaʻai maʻamau eʻai i waena o ka 0.64 a hiki i ka 0.91 grams i ka paona o ka kino kino i hoʻokahi lā. Akā, pehea lā e hana ai inā e pāluaʻoe?
Hiki ke hele i waho i hiki ke kau palena i nā pono o ka protein ma mua aʻe o kekahi paepae.
Wahi a kaʻimi noiʻi i paʻiʻia ma ka Journal of the International Society of Sports Nutrition ,ʻaeʻia he 2.20 karaka pākahi pākahi pākahi i kēlā me kēia lā i ka hoʻohuiʻiaʻana o ke kino i nā haumāna i hoʻoikaikaʻia i ka mālamaʻana i nāʻano hoʻonaʻauao likeʻole. No laila,ʻo ka'ōlelo maʻamau a pau,ʻo ia kaʻaiʻana i ka 1.2 a 1.7 mau paona o ka pālākika pākahi pākahi i kēlā me kēia lā, i hoʻolahaʻia ma luna o elima aʻeono mauʻai. No ka 'elele he 90 kg (200 mau paona) he 108 - 154 grams ka pilina i hoʻokahi lā.
ʻO ka mea hou: Ua hōʻikeʻia ka noiʻi inā pauʻoe i ka halaʻana o 30 grams o ka protein i ka manawa,ʻaʻole e loiloi ana kou kino i nā mea a pau.
I loko o kāu hiʻohiʻona,ʻo ia hoʻi, hiki iāʻoe ke loaʻa nā'āpanaʻelima aiʻole nā meaʻai he 30 grams o ka protein e maikaʻi loa no ka hana.
Pehea ka nui o ka Puʻupuʻuʻo ia ?
No kaʻaiʻana i kāuʻai, ke kiʻekiʻe i ka protein, hoʻohana i ke alakaʻi o nā meaʻai likeʻole e hoʻolālā.
| ʻAi | Nā Laina lawelawe | Pākuʻi (grams) |
|---|---|---|
| ʻOhi, cod, iʻaila i ka wela maloʻo | 3 ia | 19 kaona |
| Kaʻi, 1/2 ka umauma, kaʻiʻo wale nō, ka'ōpala | 3 ia | 27 kaona |
| Turkey,'āina, kuke | 4 u | 22 kemu |
| ʻO ka pipi, ka luna nui, i kālepaʻia i ka "momona, i'ōpala | 3 ia | 25 kamu |
| Milk, hoʻemiʻia ka momona 2%, me ka meaʻai ikaika A | 8 oz | 8 kemu |
| ʻO Tofu, maka, kūpaʻa | 1½ kapu | 20 kamu |
| ʻO Yogurt, maʻalahi, Helene, nonfat | 6 ia | 17 kemu |
| ʻO ka huaʻaina, ka hale, lowfat, 2% milkfat | 4 u | 13 kamu |
| ʻO ka pīnati pēpē, kūlohelohe,ʻaʻohe paʻakai, maʻemaʻe | 2 Tbsp | 7 kemu |
| ʻO nā puaʻa,'ōpala, kuke, paʻiʻia | 2 nui | 12 kemu |
No laila He aha ka mea eʻai ai ka meaʻaina?
ʻO ke kumuhana, pono e hoʻolakoʻia kekahi kumukūʻaiʻaiʻaiʻeleʻele no ka hālāwaiʻana i nā pono o ke aʻoʻana a me ka hoʻokūkū. Hiki ke hōʻoia a me ka hemahema e loaʻa ka ratio maikaʻi loa o nā'ōpū, ka mea momona, a me ka momona e kōkua i kou kino e hana maikaʻi. E pono ana ka hana.
> Kālā:
>ʻAlaʻAmelika,'Anekiko CA, Ellerbroek A,'Ohohopa B, T. T. Nā hopena o kaʻaiʻana i kahi meaʻai hoʻomalu pilikino (4.4 g / kg / d) ma ka hoʻohui kino i nā poʻe i hoʻonaʻauaoʻia. Ka Nupepa o ka International Society of Sports Nutrition 2014 11:19. DOI: 10.1186 / 1550-2783-11-19.
> Symons TB, Sheffield-Moore M, Wolfe RR, Daddon-Jones DA me ka loli kūpono o ka protein i nā kūlana kiʻekiʻe ka mea hoʻonāukiuki i ka hoʻomanaʻo o ke kōleo muscle i nā'ōpio a me nā poʻeʻelemakule. J Am Diet Assoc. 2009 Sep; 109 (9): 1582-6. doi: 10.1016 / j.jada.2009.06.369.
> Volek JS, Freidenreich DJ, Saenz C, Kunces LJ, Keakahuna BC, Bartley JM, Davitt PM, Munoz CX, Anderson JM, Maresh CM, Lee EC, Schuenke MD, Aerni G, Kraemer WJ, Phinist SD. Nā keneka kūmole o ka holo o nā kilima ultra-endurance. Ke kuʻina. 2016'Am. 65 (3): 100-10. doi: 10.1016 / j.metabol.2015.10.028. Epub 2015 Nov 2.
> Nūhou a me ke KauohaʻOihana -'Ōlelo kūlana kūlana i kākauʻia e ka American Dietetic Association (ADA), nā Dietitians o Canada (DC), a me ka American College of Sports Medicine (ACSM). Na Medicine & Science in Sports & Exercise, Malaki 2009 - Volume 41 - Paukū 3