ʻO ka protein he macronritrient kēia,ʻo ia hoʻi, ua makemake ke kino i kahi mea nui. Hāʻawi pū ia i ka mana o nā pono pilikino. ʻAʻole kēia manaʻo he kūʻai mākou i nā paku o ka pauka polina a hoʻopiha i ka pahu hau me nā paona o nā mea leʻaleʻa. Hoʻohokaʻia ka pilina protéin no nā mea a pau e pili ana i ka makahiki a me ka ikaika o ka hana kino o nā lā a pau.
ʻAʻoleʻoi aku ka maikaʻi o nā meaʻoi aku i ka wā e pili ana i ka waiwai pilikino.
ʻO ka waiwai nui he mea kūponoʻole e mālama i ke kino olakino. ʻO ka mea pōʻino, ua kūʻaiʻia ka kūʻaiʻana i nā waiwai nui i ka nui o nā bodybuilders, kānakaʻaleʻale, a me nā kānaka hana nui eʻoi aku ka nui ma mua o ka koi o kēlā me kēia lā. ʻOiai e pono e noʻonoʻoʻia nā macronutrients a pau no ka maikaʻi o ka hoʻolālā maikaʻi, he mea nui e hoʻomaopopo i ka hopena o ka protein a me kāna hana.
Ka Hana o ka Paʻa
ʻO ka protéin i hanaʻia me kahi kaula hao amino acids me nā huaola ola lehulehu no ko mākou kino. ʻO kēlā me kēia mole kinupalako kahiʻoihana i loko. ʻO Protein ke kuleana no ka hanana, ka hana, a me ke kauʻana o nā pūnaewele o ke kino, nā mea i hanaʻia, a me nā ohe. He maʻalahi ke hoʻomaopopo i ka hauʻoli e pili ana i ka mana o ka pilikino a me ka ho'āʻoʻana e manaʻo nui aku.
ʻO ka protein he mea nui i kēlā me kēia pū o ke kino kanaka. ʻO ko mākou mau lauoho a me nā kui he nui kaʻoihana. Ponoʻia ka protein e kūkulu a hoʻoponopono hou i ka lole, hoʻoponopono i nā enzymes, nā hormones, a me nā mea kino'ē aʻe.
He pāʻani koʻikoʻi ka pāʻani i ko mākou iwi, ke koko, kaʻili, ke kāleti, a me kaʻiʻo.
ʻAʻole mālamaʻia ka pāpale e ke kino aʻaʻole hiki ke hukiʻia mai keʻano he mea ike. ʻO nā kumu waiwai'ē aʻe e pili ana i keʻano o ka waihā a me nā momona ka mea e pono ai ke ola a me ka hoʻolālā. Ma muli o ke kumu o ka loaʻaʻana o nā kinona mai kaʻai a mākou eʻai nei, nui ka poʻe e manaʻo ana i ka nui o ka hao i ka lā a pau,ʻo ia ka hopena no ka maikaʻi maikaʻi.
ʻAʻole pololei kēia.
Nā Koina Paʻa
Hōʻole pinepineʻia nā mea lawaiʻa ma muli o ka noiʻana i kālepa kālepa i kona hiki ke hana i ka nui o nā mumua. Hiki a maikaʻi a maikaʻi, akā, e kau i ka hilinaʻi ma luna o ka maikaʻi a me ka nui o ka protein i hoʻohanaʻia ma kēlā me kēia.
ʻO ka lilo o ka protein ma mua aʻe o ka hoʻokuʻuʻana i kēlā me kēia lā he mea hihia a ma lalo o ka loiloi mau. Ke kū nei ke kūlana mai ke Komite o ka International Society of Sports Nutrition e'ōlelo ana "ʻaʻole i ka palekana wale nō nā mea i loaʻa i ke kino i 1.4 - 2.0 g / kg / lā no nā mea ola kino. e hoʻolālāʻia ia ma luna o nā poʻe e hana ana i ka hoʻolālā mau a me kaʻaiʻana i ka meaʻai kaulike kaulike. Hoʻomaopopo ka noiʻi i nā mea hana a me nā mea pāʻani e pono e loaʻa mai ka waihona kālā'ē aʻe no ka mālamaʻana i nā pono o ka mālama pono.
E hālāwai i kou makemake
Eʻokoʻa ana nā mea hana pākahi no kēlā me kēia kanaka e noʻonoʻo ana i kahi nohona maʻamau, e hana mau ana, i ka meaʻimi ikaika. Makemake nā kānaka a pau e manaʻo i kaʻaiʻana i nā'ōpū o ka moa, ka hoʻouluʻana i ke kinipona, a me kaʻaiʻana i nāʻaka lepo paʻa e kau ai i kaʻiʻo i ko lākou kino.
ʻO ka hoʻonaʻauao kūpaʻa he mea ia e hana ai i ka maʻilolo a me ka protein i ka hana no ka hoʻoponoponoʻana i kaʻino. ʻO ia keʻano o ka hoʻomehana a me ka pilina pū i hui pūʻia ai ka uluʻana o ka maʻi.
Heʻano likeʻole ko kēlā mea kēia mea o kākou i ka wā o ka hoʻomeheu kinoʻana mai kahi keiki aʻelemakule. ʻO nā makahiki kūikawā a me ka hana kino e kōkua i ka ho'ākākaʻana i ka palena manawa o ka lālā no ka protein. I kēia manawa a e like hoʻi me ka Institute of Medicine, ua heluʻia ka'āpana hana o nā lā a pau no ka protein i ka hoʻohanaʻana i .8 grams o ka pāʻanika pākahi kilokika. ʻO kahi kāne pāʻani makuaʻoleʻeleʻele he 160lbs e koi i 58 grams o ka meaʻai i kēlā lā kēia lā.
ʻO ka palena manawa i hāʻawiʻia no nā keiki he 1.5 mau pōmaika, .8 i 1.5,000 no nā poʻeʻelemakule, a me 1.2 a 2.0 no nā mea pāʻani i pākahi kilokika.
Nā kumuhana:
> Ke Kulanui o Nutrition and Dietetics, Protein and the Athlete - He aha ka nui o kāu makemake? , Alexandra Caspero, MA, RD, 12-10-14.
> International Society of Sports Nutrition. Kūlana Kūlana: Paʻi a me ka Hana Hana, Bill Campbell, Richard B Kreider, 9-26-07.
US National Library of Medicine, Nā National Institute of HealthTop o Form, Ka hopena o ka Pāmua Protein i ka ikaika, ke hoʻohuihui i ke kino a me ka hopena Endocrine i nā mea ikaika / ikaika, ncbi.nlm.nih.gov, Jay R Hoffman, 12-13-06.