Pehea ka hanaʻana o Milk Protein Lean Mass
Ke hoʻomauʻia nei kaʻimiʻana i ka pūmua maikaʻi loa no ka kūkuluʻana i kaʻiʻo kahe no nā mea he nui e ho'āʻo ana e loaʻa i kaʻehu lean a lilo ka momona.
Ke Huli
ʻO ka papahanaʻAmelikaʻo ka Sports Medicine i ka hopena o nā kumuhana momona maikaʻi loa,ʻo ia ka mea i hōʻikeʻia i ka pilina e pili ana i ka waiū. Ua kākoʻo ka nui o nā haʻawina i kēia'ōlelo me kaʻike ikaika e hōʻikeʻia ana "ka hopena i ka waiū ma hope o ka hoʻoikaika hoʻoikaikaʻana i ka ikaika o kaʻiʻo a me nā loli maikaʻi o ke kino."ʻO ka hana houʻana i ka inuʻana i ka waiū a me ka waiū momona momona, nā loaʻa nui a me ka ikaika hou aʻe. I loko o kahi aʻo'ē aʻe,ʻo nā mea hoʻohana wale nō i ka waiu i loaʻa i ka waiū i hiki ke lilo ka momona. ʻAʻole iʻikeʻia he mea manaʻoʻole a mea kūʻai paha e hoʻonui ai i ko mākouʻiʻo a eʻokiʻoki i ka momona akā i ke aniani anuanu o ka waiū.
No ka mea,ʻoi aku ka maikaʻi o ka mea hana
ʻO ka mea i loaʻa i ka Milk-aiʻole ka waiu aʻoi aku ka nui ma muli o kāna mau leucine me nā'āmino amino acids i maʻa mauʻia (BCAA) . Ua manaʻoʻiaʻo Leucineʻo ka amino acino mua i ka hana a BCAA a mālamaʻia no ke kahe melemua muscle (ka uluʻana o ka muscle). ʻO ka pailaʻo Whey ka mea i loaʻa mai i ka waiū aʻo ka hopena o ka hana i waihoʻia mai ka hanaʻaki. ʻOiaiʻo ia ka pilina e pili ana i ka waiū, ua kiʻekiʻe ia i ka leucine a me ka mahele maʻamau no ka hoʻonuiʻana i nā moa . Na kaʻAmelika Hui Pūʻali no Nutrition i hana i kahi noiʻiʻana ma luna o nā kānaka olakino he 48 ma kahi o 74 mau makahiki a hoʻopau i ka huapona kalaki i hoʻonāukiuki i ka protein momona. Me ka makahiki, he emiʻana o kaʻiʻo paʻakikī. ʻO ke kumu o ka hoʻonaʻauaoʻana e hōʻike i ka hoʻohanaʻana i ka protein i ka waiū e hoʻonāukiuki i ka hoʻoikaikaʻana o ka maʻi . Ua kākoʻo nā hualoaʻa i ka noiʻi a ua kuhikuhiʻia "ua pili kēia hopena i ka hui pūʻana o ka'ōmāmā o ka'ōmā a me ka hoʻononona kinetics a me ka leucine kiʻekiʻe."
ʻO ka wai inu wai i loaʻa pono
ʻO ke kaukamai a me ka hapekema i nā haʻuki a me ka hoʻomehele ka nānāʻana i nā hopena o ka waiu momona momonaʻole ma nā'ōpiopio'ōpio. ʻO ke kumu o ka hoʻonaʻauaoʻana,ʻo ia ka hoʻoholo inā loaʻa ka waiū ma hope o ka hoʻonaʻauao kū'ēʻana e hoʻonui i ka nui o ka'ōwili a hoʻemi i ka momona. Ua mālamaʻia ka noiʻi no ka hala he 12 mau mahina, a ua hoʻomāloi nā wāhine i ka waiū momona momonaʻole aiʻole ka mea momona likeʻole. ʻOiai ua nui ka nui o ka pālahalaha ma nā pūʻuluʻelua,ʻo ka poʻe i inu waiū uaʻoi aʻe ka loaʻa o kaʻiʻo. ʻO keʻano palekana, ua hōʻike waleʻia ka pohō momona i ka hui waiū. Ua hoʻonuiʻia ka ikaika ma nā pūʻuluʻelua, akā,ʻo ka wahine eʻai ana i ka waiū uaʻikeʻo ia i ka maikaʻi nui. Hōʻike nā hua hōʻike i hōʻikeʻoleʻia ka waiū e like me "ka mea inu pono e kākoʻo i ka hoʻololi maikaʻi o nā kino i nā wāhine me ke aʻo kū'ē."
ʻO ka Milk Protein ka maikaʻi ma mua o Soy
ʻO ka American Journal of Clinical Nutrition ka hoʻohālikelikeʻana i ka waiū o ka momona momona no kaʻaiʻana i ka pulu kinamela aiʻole ka mea like me ka mea momona. ʻO ke kumu o ka noiʻiʻana,ʻo ia ka hōʻoia i nā hopena lōʻihi o nā kumu pilikino likeʻole e pili ana i ka uluʻana o ka muscle. Ua mālamaʻia ke aʻoʻana ma 56 mau kānaka'ōpio olakino i kū'ē i ka 5 mau lā o ka wiki. Uaʻae ka poʻe komo i ka waiū momona momona, ka mea momona momona momonaʻole aiʻole ka mea like me ke kūpona'aleʻa pono ma hope o kā lākou mau hana. Ua hanaʻia nā hopena'ōpili pāluʻi ma nā hui a pau, akā, piʻi nui ka nui o nā kānaka i ka waiū. Uaʻoi aku ka maikaʻi o ka paʻakikī a me ka momona o ka iwi nui i ka hui waiū. Nā hualoaʻa noiʻi, hōʻikeʻia ka hanaʻana i ka waiū ma hope o ka hāpaiʻana i ka hanaʻana i ka hahaʻi nui (ulu) me ka hoʻonaʻauao kūpaʻaʻana ma mua o ka'ōmole a me keʻano o ka momona.
He Kiʻekiʻe Milk Protein
Na ke'AmikaʻAmelika o Nutrition i mālama i kahi noiʻi e nānā ana i nā hopena o ka laulā, ka protein, nā calories i hoʻemiʻia a hui pūʻia me ka hoʻoikaikaʻana i ka hoʻohui kino. He 90 mau keiki i komo i ka premenopausal a me ke kaumaha aʻoi aku ke olakino. Ua hoʻokaʻawaleʻia iā lākou i 3 mau pūʻulu a pau i ka protein pono a me ka mea hānai liʻiliʻi (APLD), ka paila ponoʻole a me ka medium medium (APMD), aiʻole ke kiʻekiʻe o ka protein a me ka waiu kiʻekiʻe (HPHD). ʻO ka waiwai wai lāwai momona ka momona liʻiliʻi nui i ka leucine,ʻo ka amino acino nui no ka uluʻana o ka muscle. Eia hou, ua makemakeʻia nā wāhine e hana i nā hanaʻaina lāʻau i kēlā me kēia lā ma keʻano he hapa o ka papahana a no kahi hebedoma 16-hebedoma. Uaʻikeʻia ke kiʻekiʻe o ka protein, aʻo kaʻaiʻana i ka waiu ua hōʻike i nā hualoaʻa maikaʻi loa. "Uaʻike mākou i ka mea a mākou e nānā ai he mea waiwai nui loa o ka poho kaumaha ma ka hui HPHD: ka nui o nā mea momona a me nāʻona momona visceral, nā lanakila nui o ka lean, a me ka hoʻonuiʻana i ka ikaika e like me ke kaumaha o ke kaumaha o ke kino." Hāʻawi pū lākou i nā huahana HPHD ua loaʻa ka waiwai mai ka momona i hoʻohuiʻia i ka waiū ma nā mea amino acid i hoʻohuiʻia i ka lālā (BCAAs) leucine, isoleucine, a me valine.
Ka hopena a me ka wehe
Hoʻohālikelike nā loiloi e like me nā mea i luna nei i ka hoʻohanaʻana i ka protein i ka waiū ma hope o nā haʻawina i mea e pono ai ka hoʻonuiʻana i ko mākou puʻupuʻu, ka liloʻana o ka momona a me ka ikaika. ʻO kaʻimi likeʻole o nā noiʻi mai nāʻelemakule, nā wāhine premenopausal, nā'ōleʻa wahine'ōpio a me nā kāne i kāohiʻia i kū'ēʻia. Loaʻa nā hopena a pau i ka hopena a me ke kākoʻoʻana i nā mea hoʻomalu paʻakai ma mua o kekahi. Eia naʻe, pono eʻimi hou aku i nā noiʻiʻana i nāʻano protein likeʻole e like me nā hua, nā meaʻai, a me nā mālaʻai. He mea nui e hōʻiliʻili i kaʻike likeʻole e pili ana i ka hopena o nā hoʻopalele e pili ana i ka uluʻana o ka puʻupuʻu, ka momona o ka momona, a me ka hoʻolālāʻana o ke kino. Eia hou, hiki ke noiʻia e nānā i nā mea hana a me nā mea pāʻani e pili ana i ka supplementation protein e like me keʻano hana e kūpono ai i ko lākou mau pono kīpona. ʻO ka hōʻeuʻeuʻana,ʻo ke kāpekema i kākoʻo i ka hōʻoiaʻiʻoʻo ka paʻa loa i nā mea a pau ma luna o ka noiʻi holoʻokoʻa i ka waiu waikene huapalapala e hōʻike nui i ka ulu nui o ka ulu. He'ōlelo nui no ka poʻe inu waiū!
Nā kumuhana
Ke Kūlana Kūʻai, Nutrition a me kaʻOihana Hana, 2016 e ke American College of Sports Medicine, Academy of Nutrition and Dietetics, a me nā meaʻai o Canada
Nā lāʻau lapaʻau a me kaʻepekema i nā haʻuki a me ka hoʻomehana, ka hoʻohui kino a me ka ikaika i ka hoʻololiʻana i nā wāhine me ka waiū a me ka hoʻoikaika hoʻoikaika, Josse AR et al., 6/10
Ka PepekemaʻAmelika no ka'ikekino, ka ho'āʻoʻana i ka hōʻailona o ke kōpili pa'ū ma ka maʻi whey protein a ma hope o ka hoʻolālā, Kevin D. Tipton et al., 1/07
ʻO ka American Journal of Clinical Nutrition,ʻO ka hoʻomaʻemaʻeʻana i ka momona momona maʻemaʻeʻole ma hope o ka hoʻoikaika hoʻoikaika hoʻoikaikaʻana i ka hoʻonuiʻana o ka nui o ke kānana ma mua o kaʻaiʻana o ka soy a iʻole ka hamohule i nā'ōpiopio, nā mea uʻi, nā huina kāne kāne, Hartman JW et al., 8/07
Nā Papahana Hoʻonaʻauao o ka Moku'āina, Nūpepa o Nutrition, Hoʻonuiʻia ka hoʻohanaʻana i nā meaʻai a me nā meaʻai i loko o kaʻai-a me nā pohō kaumaha o nā hana hana e hoʻonui ana i ka pohō nui a me ka waiwai nui o nā wāhine male preuseopausal, Josse AR et al., 7/20 / 11
ʻO ka American Journal of Clinical Nutrition, Whey pūmua e hoʻonāukiuki i ka hoʻopiliʻana o ka protein muscle ma mua o ka hihia casein a me casein hydrolyzate ma nāʻelemakule,ʻo Bart Pennings et al., 16/15/11