Nā Palekana Haumāna no ka Lā No ka Pau Lō
Ināʻoe he mea hana maʻamau, kānalua pahaʻoe, " pehea ka nui o ka protein e pono ai au eʻai no ka lilo i ka kaumaha? " Makemakeʻoe eʻike i ka nui o ke kinolia āu e pono ai i kēlā lā i kēia lā no ka pohō maikaʻi.
Hiki i ka pane ke hopohopo no ka mea ma ka hale kūʻai āu eʻike ai ua hoʻohuiʻia ka pilina i ka nui o kāu meaʻai punahele. Hiki iāʻoe ke manaʻo eʻoi aku ka maikaʻi o kaʻaiʻana i nā kinona.
Akā,ʻaʻole pono kēia. E hahai i kēia mau kulekele eʻike i ka nui o ke kinetona e lilo i ka kaumaha a me ka nui o ke kalapona i kēlā lā i kēia lā e hiki ai i nā pahuhopu a me nā haʻuki.
Pehea ka nui o ka lapaʻau i kēlā lā no ka halaʻana i ka waiwai
Ma mua o kou kauʻana ma luna o nā mea hoʻopuka pūmua a me ka'āpana pākīpika hoʻomalu pāʻakai maikaʻi , e hoʻomaopopo ponoʻoe i kāu'āpana kōkua i kēlā me kēia lā no ka protein. Hōʻike nā manaʻo kumuhana e pono i ka mea ola olakino eʻai i ka 10-35 pakeneka o kā lākou calorie mai ka pilina. Pēlā eʻoi aku ka maikaʻi o ke kinona? ʻO kaʻaiʻana i nā meaʻai a pauʻole he mea maikaʻi loa, i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha .
Manaʻo kekahi poʻeʻepekema i ka wā eʻai ai nā diaters i nā meaʻai me nā kinopo,ʻike lākou i nā hopena hopena kaumaha nui. Akā ua mālama nā mea noiʻi i nā kūlana o ka protein ma loko o nā kuhi i'ōleloʻia. Uaʻikeʻia heʻekolu mau lā i loaʻa i nā mea make i pau i ka 25-30 pakeneka o kā lākou calorie mai ke kinoa momona i ka momona o ke kino a hoʻonui nui i ka helu o nā calories i puhiʻia i ke kino o lākou.
I kahi o nā haʻawina o nā wāhine nui a me nā wahineʻeleʻele, ua loiloi nāʻimi noiʻi i nā mea make i pau i ke kinetona kiʻekiʻe (30 pakeneka),ʻaiʻai lawaiʻa kiʻekiʻe loa i kahi protein (15%), nā meaʻai i lalo. Ua pau aku ka momona o ke kino a me ka loaʻaʻana o ka nui o nā puʻupuʻu paʻakikī ma mua o nā wāhine i pau i kaʻai haʻahaʻa haʻahaʻa.
Ua kaumahaʻole ka kaumaha o ke kōmike i loko o ka puʻu, akā, ua nalowale lākou i ka nui o ka puʻu.
E aʻo i nā mea kākau e hiki i kēia nalowale o ka puʻupuʻu o ka lolo ke kōkua i ka waiwai o ka waiwai lōʻihi a me ka pohō kaumaha o nā meaʻeha e hōʻino ai i nā mea make. Hoʻopuka ka nui o ka mīkini paʻakikī i nā calorie ma mua o ka momona,ʻoiai i ka manawa e hoʻomaha ai ke kino. Ke pau ka paʻakikī o nā puʻupuʻu haʻahaʻa, ua nele paha lākou i ka hiki ke puhi i nā calorie i nā lā a pau . I kekahiʻaoʻao,ʻo ka hoʻohui maikaʻiʻana o ka hui nui o ka puʻuhonua e kōkua iā lākou e hoʻonui i nā calories i loko o ka pōkole a me ka lōʻihi.
E hoʻomanaʻo, inā eʻai nuiʻoe i nā calories,ʻole paha keʻano o nā calorie lākou, e loaʻa iāʻoe ke kaumaha. ʻOiaiʻo kekahi mau haʻawina e hōʻike ana i ka waiwai nui o ka meaola maile iʻoi aku ka maikaʻi ma mua o ka momona waiwai mai nā momona a me nā'ōpona'aleʻa, inā paʻakikī ke kaumaha o kāu pahuhopu,ʻo kaʻaiʻana i ka helu pono o nā calories ka mea nui i ka holomua.
ʻEhia Ka Palekana No ka Lā No Nā Mahi
Inā hanaʻoe ma keʻano he mahele o kāu hoʻolālā paʻakikī paʻakikī, hiki paha iāʻoe ke hoʻokomo i nā kinipona hou i kāuʻai. ʻOi nā pono kīpona o nā meaʻoni iʻoi aku ka kiʻekiʻe ma mua o nā mea make. Hiki i nā Dieters e hoʻolālā ke hoʻohana i ka'ōlelo he 10-35 o ke kumukūʻai a mālama i kā lākou meaʻai i ka mea kiʻekiʻe.
A iʻole e hiki ke helu i kāu mau pono kīpila e hoʻohana i kekahiʻano.
Pono ka meaʻawaʻawa he 0.4 i ka 0.5 grams o ke kinona ma ka paona o ke kaumaha o ke kino. ʻO ke kiʻekiʻe 0.8 ka 1.0 mau kaleka. Hōʻoia nā kaumāna e hoʻonui nā mea kaumaha a me nā kānaka pāʻani i ka 0.5 - 0.8 kakanika o ke kinona ma ka paona o ke kaumaha o ke kino (1.2 i ka 1.7 maukanika pākahika)ʻO ka mea hoʻokani a hana kaumaha paha heʻoihana iʻoi aku ma mua o mau hola he 10-12 i kēlā me kēia pule.
Inā wau e hoʻohana i kahi hoʻopuka pale?
Nui nā kumukūʻai hōʻailona ma ke kālā a hiki paha i kekahi ke komo i nā meaʻala a me nā mea'ē aʻe āu e ponoʻole ai. No ke aha eʻoki ai i ke kālā a pau i nā calories'ē aʻe?
No laila,ʻaʻoleʻoe e pono i kahi mea hōʻemi pilikino no ka pohō kaumaha.
Inā hoʻokomoʻoe i nā meaʻai o ka protein olakino i ka wāʻai a me ka meaʻai, hiki iāʻoe ke hālāwai me kāu mau pono kīpona i kēia lā. ʻO nāʻai he nui i loko o kāu lumi kuke e hiki ai ke hoʻonui i kāu lawe. Eia kekahi laʻana,ʻikeʻoe i ka nui o ke kinetona i loko o ka hua manu ? Hoʻokahi wale nō hua nui e hāʻawi ana i 5 maumu o ka protein. ʻO ka hua manu keʻokeʻo e pili ana i 4 grams o ka protein. Inā hoʻohuiʻoe i kahi puaʻa me nā mea uʻi he nui, hiki iāʻoe ke hana i ka hoʻopiliʻana i ka meaʻai-a hoʻopau i ka 15 momona o ka protein aʻoi aku paha - me ka nuiʻole o nā momona.
Ma kaʻaina awakea a iʻole kaʻaina awakea, hiki iāʻoe ke komo i kahi'āpana mīnū paʻa . ʻEhia ka nui o ke kinona i loko o ka umauma meli i ka nui o kāu eʻai ai, akā hoʻokahi wale nōʻehā o ka'auneke e hāʻawi ai i 26 grams o ka protein.
A he mau kumu'ē aʻe e hoʻokuʻu ai i nā meaʻai a hoʻokomo i nā meaʻai o ka meaʻai i kāuʻai. ʻO nā meaʻai me nā meaʻai iʻoi aku ka kiʻekiʻe ma nā huaʻai a me nā minela'ē aʻe e pono ai i kāuʻai. ʻO ka meaʻai, ka mea lawaiʻa, a me nā iʻa kai ka hao, ka calcium, ka niacin, a me ka uku.
Nā kumuhana:
George A. Bray, MD; Steven R. Smith, MD; et al Leanne M. Redman, PhD. "Ka hopena o ka Content Content Dietary Content on Gain Weight, Expenditure Energy, and Body Composition During Heating." Ka Nupepa o ka HuiʻAmelika Hui PūʻIa 2012; 307 (1): 47-55. Nānā: > https://doi.org/10.1001/jama.2011.1918
ʻO Russell J de Souza, George A Bray, et al "Nā hopena o nā paonaʻehā-ʻehā i likeʻole i ka momona, ka protein, a me ka hauʻahu ma luna o ka momona momona, ka lean mass, keʻano o ka'anakene visceral, a me ka momona momona: nā hopena o ka ho'āʻo LOST POST." Ka PelekaneʻAmelika o ka Nānā Nikohana Ianuali 18, 2012. doi: > https://doi.org/10.4016/39369.01
Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, Stuart M. Phillips. "Hoʻonuiʻia ka hoʻomaopopoʻana i kaʻaiʻana o ka meaʻai a me ka protein i ka manawa o kaʻaiʻana i ka momona a me ka hopena o ka hanaʻana i ka hanaʻana i ka hala o ka momona a me ka Lean Mass Gain i loko o ka Pokepoke a me Obese Premenopausal Women." Ka Nūpepa o Nutrition Iulai 20, 2011. > doi: 10.3945 / jn.111.141028
Phillips SM, Zemel MB. "Ka hopena o ka protein, nā mea lawaiʻa a me ka pale no ka ikaika i ka hoʻoikaikaʻana i ka hoʻohui kino." PubMed.gov 2011; 69: 97-108. doi: > 10.1159 / 000329288
ʻO Lisa A Te Morenga,ʻo Megan T Levers,ʻo Sheila M Williams,ʻo Rachel C Brown a me Jim Mann. "Ka hoʻohālikelikeʻana i nā kinona kiʻekiʻe a me kaʻawaʻawa kiʻekiʻe o ka paʻakikī i nā wāhine me nā kūlana kūpono no ka maʻi maʻamau: ka ho'āʻo kohoʻana." Nutrition Journal Journal 2011.ʻelima : > 10.1186 / 1475-2891-10-40