Pehea e helu ai i ka nui o ka mea e pono ai

He mea nui kaʻaiʻana i ka momona waiwai i kēlā me kēia lā e uhi i nā pono o ko mākou kino. ʻEluaʻano o ka heluʻana i nā koi kīpila o ke kanaka. ʻO ke kumu kūpono maʻamau o nā mea i hoʻopiliʻia i kēlā me kēia lā he .37 gram ma ka paona o ke kaumaha o ke kino (aiʻole .8 mau kapeka pākahi o ke kaumaha o ke kino). ʻOiai, hiki i kāu mau pono pono'ī keʻano likeʻole ma muli o nā kumu he nui e like me kāu mau makahiki, ka paehanaʻoihana, a me nā pahuhopu kaumaha o nā kaumaha, e hoʻomaka kākou i ka maʻalahi.

ʻO kēiaʻano mua o ka heluʻana i kāu mau mea e pono ai ka protein ke hoʻokumuʻia ma kāu kaumaha.

Hiki i ka pakuhi ma lalo nei ke hōʻike i ka hapa liʻiliʻi o ka pilina āu e pono ai ma luna o ka .37 gram ma ka paona i'ōleloʻia e ka Institute Medicine Institute oʻAmelika Huipūʻia. Pono paha i nā meaʻaleʻale a me nā mea hana kaumaha ke pālua i kēia nui, no laila ua komo i loko o ka pakuhi.

Aia he Maximum Ka nui o ka Puʻuna?

ʻAʻole i hoʻokomoʻia nā Maximima ma ka pākuʻi no ka mea ke heluʻia nā maximumi i'ōleloʻia e ka pakeneka o nā calories iʻaiʻia me ka palena kiʻekiʻe he 35%. He 170 mau kēmu kēia no ke kanaka e lawe ana i ka caloni 2000 i ka lā ināʻaʻole lākou eʻae i ke kaumaha (ʻaʻole hiki ke hele i nā hapakū paʻakikī paʻamau). ʻO kaʻoiaʻiʻo,ʻaʻohe mea nui e hopohopo ai nā kānaka i kēia kiʻekiʻe e like me ka mea i hoʻomanaʻo pinepineʻia e kū mau ke kanaka ma mua o kēia. ʻAʻole ke kino "makemake" i nā kiʻekiʻe loa o ka protein i loko o ka meaʻai, a hoʻomaka ka poʻe e maʻi i ka maʻi (a iʻole ke kino o ka protein) ma mua o ka nuiʻana.

ʻElua kiʻi maanei - ināʻoe e kaumaha iāʻoe iho i nā kilokilo, e kaomi i lalo i ka papa aʻe.

Ke Kaʻina Hana Kēlā Lean

Aia kekahiʻano o ke kohoʻana i ka nui o ke kinolia āu e pono ai, e like me keʻano o ka nui o ke kino o kāu kino a me ka pae hana. Manaʻo kekahi poʻe kumu heʻoi pololei keʻano ma kēia manawa mai ka nui o ke kino o ko mākou kino (ʻo ia hoʻi, ka māhele o ko mākou kino)ʻaʻole pono eʻoi aku ka protein no ka mālamaʻana ma mua o ke kino a me keʻano o kā mākou hana.

Pehea e loaʻa ai ka palewai āu e pono ai

Nui nāʻai i loko o ka protein. Eia kekahi mau kumuwaiwai e kōkua iāʻoe eʻai i ka momona maikaʻi no kou kino:

• Ka papa inoa o nā meaʻai nui -protein , me nā kinaika i heluʻia
• Pākuʻiʻia nā kumu haʻaheo i loko o ka momona
• Nā Mea Hana Laʻa Mea Laʻaʻole-haʻahaʻa

_{Nā kumuhana:}

_{Nānā Kūmole no ka Energy, Carbohydrate, Fiber, Fat, Acne Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences.}

_{Lemon, PWR. (1996). "E hoʻonuiʻia ka pilikino e pono ai e pono ai paha i nā poʻe me keʻano kino ola?" Nutrition Review 54: S169-S175.}