ʻO ka protein i hoʻonui i ka mīkini kuni a me ka hāʻawiʻana i nā pono'ē aʻe
He manawa e ho'āʻo ai i kahiʻai mea kiʻekiʻe-protein no ka poho kaumaha? He nui nā meaʻai eʻai i ka protein e hoʻonui ai i ka metabolism. Aʻo kaʻaiʻana i ka meaʻai e hāʻawi ana i nā pono kōkua pōpilikia. Akā, ma mua o kou hoʻolālāʻana i kekahi manawa a kālā paha i loko o kahi meaʻai nui-protein e lilo ai ka kaumaha, eʻikeʻoe i kaʻike e pili ana i ka pilikino eʻike i ka holomua o kāu polokalamu.
No ke aha eʻai ai i ka pāʻani no ka pauʻana o ka kaumaha?
ʻO kaʻaiʻana i kaʻai e komo ana i loko o ka momona pilala e hāʻawi mai i kekahi mau pono i ka wā e ho'āʻo anaʻoe e lilo i ka kaumaha.
- Ke kōkua mai nei ka protein iāʻoe eʻike i ka piha. ʻO ka pūpū i loko o kāu meaʻai a me nā pōkō e hiki ke kōkua iāʻoe e noʻonoʻo a piha i kaʻaiʻana ma hope o ka pauʻana o kāuʻaiʻana. Hiki ke hōʻoia kēia manaʻo piha iāʻoe eʻai iki i ka lā a pau .
- Ke kūkulu nei ka protein i kaʻiʻo. Ke kōkua nei ka protein iāʻoe e kūkulu ae mālama i ka nui muscle. ʻO ke kino ikaika ka meaʻoi aku iʻoi aku ka maikaʻi ma nā hana a pau o nā lā, akā,ʻo nāʻiʻo e hana i ke kiʻi maikaʻi e hoʻonuiʻia kaʻoi aku kaloila ma mua o ka momona, a hiki i ka hoʻomaha.
- ʻO kaʻaiʻana i ka momona e hoʻomaikaʻi paha i kāuʻai. Ke hoʻolālāʻoe i kahiʻaina e pili ana i kahi pūmua o ka protein ,ʻaʻole i liʻiliʻi kahi ma kāu pāpale no nā meaʻaiʻole i ola. Aʻo ka aʻoʻana eʻai i nāʻano pilikino likeʻole e hoʻomaikaʻi i kāuʻai. Ināʻoe eʻai i ka tuna, no ka laʻana,ʻaʻoleʻoe e pōmaikaʻi wale i ka pilina i loko o ka iʻa.
- ʻO kaʻaiʻana i ka momona e puhi i nā calorie. Ke puhiʻoe i kekahi mau calorie'ē aʻe i ka wā eʻai aiʻoe i ka meaolapila no ka mea eʻoi aʻe kaʻoihana o ke kino e hoʻomaʻamaʻa i kaʻai. Hoʻokumu nā kānakaʻepekema i kēiaʻano wela o ka meaʻai . Akā, e hoʻomanaʻo i ka helu liʻiliʻi o nā calorie'ē aʻe iʻoleʻoe e hoʻolālā i ka papahana hoʻopolohua piha e pili ana i kēia pono.
Pehea ka nui o ka Puʻupuʻu e Lohi ai i ke Kaumaha?
ʻO kekahiʻaiʻai maikaʻi no ka lilo o ke kaumaha a maikaʻi paha, pono e komo i kahi pale o nā momona maikaʻi, nā haʻaka, a me ke kinikona. ʻO ka nui o ka pilina e pono aiʻoe eʻai, ma muli o kekahi mau kumu e like me kāu mau makahiki, ke kāne, ka nui o ke kino, a me ka pae hana.
No nā kānaka olakino,ʻo ka'āpana hānaiʻai i hāʻawiʻia no protein (RDA) he .8g / kg / lā.
ʻO keʻano ma ka liʻiliʻi i kēlā lā i kēlā lā i kēia lā ponoʻoe eʻai iki i lalo aʻe o hoʻokahi gram o ka protein no kēlā me kēia kilokilo o ke kaumaha o ke kino. Eia kekahi laʻana, ināʻoe e kaumaha i 150 mau paona (68 kilokilo) ponoʻoe eʻai i 54 mau palemona i kēlā me kēia lā.
Inā hanaʻoe no ka pohō kaumaha, hiki paha iāʻoe keʻai i nā meaola'ē aʻe. ʻO kahi'ōlelo i hoʻonohonohoʻia e ka Academy of Nutrition and Dietetics (AND) nā Dietitians o Canada (DC), a me ke KulaʻAmelika o ka Medicine Medicine (ACSM) e'ōlelo ana i nā mea hana eʻai i waena o 1.2 - 1.7 grams o ka pāʻanika pākahi kilokika o ke kaumaha kino i kēlā lā .
Akā inā hoʻololi nā helu iāʻoe, mai hopohopoʻoe. Aia ma kahi maʻalahi keʻike i ka nui o ka meaʻai eʻai ai e lilo i ka kaumaha a mālama i kou kino. Ua'ōlelo nā luna aupuni a me nā kauka kaukōina eʻaiʻoe ma waena o 10-35% o kāu mau heluʻai nui mai pūmua.
Inā hoʻohanaʻoe i ka pūnaewele mālamaʻana i ka calorie a iʻole ka pūnaewele e helu i nā calories , ua maʻalahi ke nānā i kāu kamepiula i nā lā. Loaʻa i kēlā me kēia meaʻai meaʻai maʻamau a me nā palemēmu o ka protein a me ka pakeneka o nā calories e hiki mai ana mai ka pilina.
Nā Pale Kūkū Kūlana kiʻekiʻe-no ka Loss Lō
No laila uaʻoi aku nā meaʻai kūpono kiʻekiʻe i kaʻoihana pilikino no ka make kaumaha. ʻOiaiʻo ka nui o nā mea make e pale ana i ka kaumaha ma nā meaʻai maikaʻi-like e like me Atkins a iʻole ka mea kaulana loa o South Beach Diet ,ʻaʻole lākou e hana mau no nā mea a pau.
ʻO nā meaʻai kūpona kiʻekiʻe keʻano o nā mea e'ōlelo ana heʻoi aku ma mua o 20% o kāu mau calo he nui mai ka pilina. Hiki kūpono paha, pololei? Akā, inā eʻai anaʻoe i ke kālā,ʻo ia hoʻi, eʻai anaʻoe i keʻano o ka waiʻaluluʻole e mālama pono i kāu calorie. No ka nui o nā mea make,ʻo kaʻaiʻole i ka hua, ka berena, a me ka pasta, ua paʻakikī a haʻalele lākou i kā lākou papahana ma muli o ka hopena.
ʻO ka meaʻai maikaʻi loa iāʻoe keʻai e hiki iāʻoe ke pili i. No kekahi mau mea make, he kumu hoʻolālā paʻakikī kiʻekiʻe kēia. Ināʻo kaʻaiʻana i nā protein e kōkua iāʻoe eʻai iho i ka lā a pau a kūkulu i kahi ikaika aʻoi aku kaʻoi aku o ke kino a laila paha pahaʻo ia ka papaʻoi loa loa iāʻoe.
Akā, e hoʻomanaʻo i nā calories i ka wā e ho'āʻo aiʻoe e emi i lalo. No laila, e hahai i kāu heluʻai a me kou protein e loli ai i ka kaumaha a mālama i nā paona no ka maikaʻi.
Nā kumuhana
George A. Bray, MD; Steven R. Smith, MD; Lilian de Jonge, PhD; Hui Xie, PhD; ʻO Jennifer Rood, PhD; Corby K. Martin, PhD; ʻO Marlene Most, PhD; Courtney Brock, MS, RD; Susan Mancuso, BSN, RN; 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.
ʻO Russell J de Souza,ʻo George A Bray,ʻo Vincent J Carey,ʻo Kevin D Hall,ʻo Meryl S LeBoff,ʻo Catherine M Loria,ʻo Nancy M Laranjo,ʻo Frank M Packs, Steven R Smith. "Nā hopena o nā paona kaumahaʻehā i likeʻole i ka momona, a me ka hamolemo ma luna o ka waihona momona, ka nui o ka lean, keʻano o ka'enele visceral, a me ka momona momona: nā hualoaʻa mai ka ho'āʻo LOST POST. " Ka PelekaneʻAmelika o ka Nānā Nūnū Nānā ma Ianuali 18, 2012.
ʻO Elizabeth A Fox, Jennifer L McDaniel, Anthony P Breitbach a me Edward P Weiss. "Loaʻa nā pono kīpona a me ke anaʻiaʻana o ka protein i loko o nā kāne'ōleʻa kolepa: kahi hana hoʻomanaʻo." Ka Nupepa o ka International Society of Sports Nutrition 2011, 8: 9.
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." ʻO ka Journal Journal of Nutrition Iulai 20, 2011.
Nutrition no nā mea a pau. Pāmua. Nā Pūnaewele no ka Manaʻo a me ka Puʻiʻana i ka maʻi. Loaʻa iā:ʻApelila 15, 2012. http://www.cdc.gov/nutrition/everyone/basics/protein.html
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.
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 April 2011.