ʻAʻole wale ka poʻe ʻālapa novice, akā ʻaʻole ʻike mau ka poʻe ʻeleu ʻike i ka ʻokoʻa ma waena o nā ʻano o nā meaʻai haʻuki. ʻAʻole hiki i ka poʻe he nui ke wehewehe no ke kumu i lawe ʻia ai ka protein a me ka mea loaʻa. ʻO ka ʻoiaʻiʻo ua hoʻolālā ʻia nā mea hoʻohui ʻelua e pani no ka nele o nā mea momona i lako ʻole me ka meaʻai. Eia naʻe, hana kēia mau huahana i nā ʻano like ʻole.
Pono pono e koho i nā meaʻai haʻuki e pili ana i nā pono o kou kino. Inā he pahuhopu ka pahuhopu o ka hoʻoikaika kino ʻana i ka hale hoʻoikaika kino, a kūlohelohe maoli kekahi kanaka i ke kaupaona, paipai ʻia e lawe i nā hui pūmua me ka nui o ka protein. Inā hiki ʻole ke kūkulu i ka puʻupuʻu maʻa ma muli o ka wikiwiki o ka metabolism a me ka lahilahi maoli, ʻoi aku ka naʻauao e lawe i nā mea loaʻa, nona ka nui o nā huʻihā (me nā mea wikiwiki).
E heluhelu hou aʻe e pili ana i nā ʻokoʻa ma waena o ka mea loaʻa a me kahi protein i loko o ka ʻatikala.
Nā ʻokoʻa ma waena o ka mea loaʻa a me ka protein
ʻO ka ʻokoʻa nui ma waena o nā huahana ʻelua ka ʻokoʻa haku mele. ʻO nā mea hoʻopono Protein e ʻaneʻane kokoke i nā huahana protein pono me nā wīwī liʻiliʻi a me nā momona. ʻO ka pahuhopu nui o ka lawe ʻana i ka protein ke "hoʻohui" i ka nui i koi ʻia o nā protein pono me ka ʻole o ka nui o ka lawe ʻana o ka calorie. He maʻalahi kēia ke lilo ka koi o kēlā me kēia lā no ka protein i mea paʻakikī i ka loaʻa ʻana mai nā meaʻai maʻamau (pono ʻoe e ʻai pinepine a i ʻole nā ʻāpana nui). No nā poʻe hana, e pono ka waihona inā ʻaʻohe manawa a manawa kūpono paha e hoʻolako i kahi pāʻina haʻahaʻa-calorie.
Me ka nele nui o nā calorie, huli lākou i nā mea loaʻa. ʻO ka mea loaʻa kahi pūmua protein me kahi kiʻekiʻe o nā carbohydrates, a me nā momona, nā huaora a me nā minelala. Pono kēia mau mea hoʻopihapiha e loaʻa wikiwiki i ka nui o nā mākala no ka poʻe me ka wikiwiki a me nā pilikia me ka ulu ʻana o nā mākala. I kēia hihia, hiki ke lawe i nā mea loaʻa ma ka lā holoʻokoʻa, e pili ana i ka ʻike calorie o kēlā me kēia lā o kēlā me kēia papaʻai.
No nā mea ʻē aʻe, paipai ʻia e lawe koke i kēia mau mea hoʻopiha ma hope o ka hoʻoikaika kino e hoʻopiha i ka ikehu nalowale. ʻO kēia wale nō ke koho kūpono - inā ʻaʻole lākou e hoʻopau pono ʻia, akā hoʻololi ʻia i momona o ke kino.
Hiki i nā kānaka keu a me ka momona paha ke hōʻeha iā lākou iho ma ka lawe ʻana i kahi loaʻa. ʻO nā Carbohidate i hana ʻole ʻia i ka manawa e hoʻomaka e waiho koke ʻia i loko o nā aʻa adipose - ʻo nā hopena o ia ʻano hoʻokipa e mamao loa ia mai kahi maikaʻi ʻole. Kūkā ʻia nā mea hoʻomaʻamaʻa i nā hihia pēlā e lawe i ka protein, ka mea e mālama i ke kaulike o nā amino acid i nā mākala a paipai i ko lākou ulu.
ʻO kahi mea nui: ʻo nā mea hoʻohui ʻelua i kekahi manawa ka creatine. Kōkua kēia amino acid i ka hoʻoikaika ʻana i ka ʻōnaehana paleʻaleʻale a hoʻonāukiuki i nā kaʻina hana metabolic i nā mākala. Eia kekahi, ʻokoʻa nā protein i nā protein a me nā mea loaʻa i ka helu o ka lawe. ʻO kahi laʻana, ʻike ʻia ʻo ka protein mai nā hua moa i lawe ʻia i ka wikiwiki ma mua o ka pipi. Akā ʻaʻole kēia he manaʻo ʻoi aku ka "hānai" ʻana i ke kino me nā amino acid pono i loaʻa mai kekahi ʻano protein i ʻoi aku ka maikaʻi ma mua o kekahi. ʻO nā protein digestible maʻalahi e wāwahi koke a komo i ke kahe o ke koko.
ʻO wai ka mea ʻoi aku ka maikaʻi - protein a mea waiwai paha?
Pono nā mākala i ka ikehu e kūkulu hou i kā lākou hanana ma hope o kahi hana kaumaha. Eia hou, pono i ke kino i ka protein - ʻo kēia ke kumu a me nā mea kūkulu hale no ka hana ʻana i kahi kino kōkua.
ʻAʻole maʻalahi ka hoʻoholo ʻana i kahi mea kōkua i loko o ka papaʻai. E kōkua kahi mea hoʻomaʻamaʻa a kauka paha e hana i kēia ma ka hoʻohālikelike ʻana i ka hoʻoikaika kino o ka mea haʻuki me kāna papaʻai.
No ka maʻalahi, e noʻonoʻo mākou i ʻekolu ʻano o ke ʻano o nā ʻālapa.
- ʻO kahi haumāna ʻōpio, wīwī e nānā ana e hana i nā mākala o Arnold i ka manawa ʻole. ʻO kāna papaʻai nui ʻo ia ka sandwich cheese no ka ʻaina kakahiaka, hupa i loko o ka lumi ʻaina no ka ʻaina awakea, a me ka dumplings a i ʻole kaʻuala uala me ka sausage no ka ʻaina awakea. Ma hope o ka hoʻomaikaʻi hou ʻana i kāna papa kuhikuhi (nā meaʻai piha mai ka iʻa, ʻiʻo, nā mea kanu a me nā palaoa), ʻike ʻia ʻaʻole loaʻa ke kaupaona. Kūpono kūpono kēlā kanaka e lawe i kahi mea loaʻa 2-3 mau manawa i ka lā.
- Ua kākau ʻia kahi kākau ʻōlelo ma ke ʻano sedentary me kāna mau keiki ʻelua a me kahi luna Lexus. Noho ʻo ia i ka hapa nui o ka lā e noho ana i kahi noho a hoʻokele i kāna Hyundai. I nā makahiki he 5 i hala iho nei, ua puka mai kahi "ʻōpū", a ua hoʻomaka ka pīpī o ka pālule ma waena o nā wāwae i ka pinepine. ʻO ka papaʻai nui o kēia ʻano he wāwahi kope me kahi donut, pia a me nā ʻāpana me nā hoa aloha i ke ahiahi, a me kahi pā o kaʻuala palai a me ka steak no ka ʻaina awakea. E nānā pono ʻo ia i ka protein pono, kahi e pani ai i nā wahi kope, nā meaʻai māmā a me ka pia me nā hoaaloha.
- ʻO kahi ʻoihana paʻahana, akamai a holo mau i kekahi wahi. Hoʻomaka ʻo ia i ke kakahiaka ma ka jogging ʻana i ka pāka, a i ke ahiahi hele ʻo ia i CrossFit a i ʻole hoʻolilo i kekahi mau "pōʻai i ke apo." ʻO kāna papaʻai he meaʻai olakino ia, akā no ka ʻaina kakahiaka a me ka ʻaina awakea wale nō, a i ka waena o ka lā, kahi i ʻoi loa o ke kīʻaha espresso. ʻO kahi paʻakikī o nā mea hoʻopihapiha ʻelua kūpono i kēlā kanaka. ʻO ka meaʻai māmā mua i ke ʻano o ka protein, kahi mea loaʻa ma hope o ka hoʻomaʻamaʻa ʻana, a malia paha he hui o lākou i ka waenakonu o ka lā.
No laila, ʻo ke koho ma waena o ka protein a me ka mea loaʻa kahi mea nui a hilinaʻi ʻia i nā pae hoʻohālikelike he nui:
- Mai ke ala o ka ʻai ʻana. Inā loaʻa ʻole ka meaʻai o kēlā me kēia lā i ka protein a me nā huehue, pono nui nā mea hoʻohui kūikawā.
- Mai ke kūkulu ʻana i ke kino o ke kanaka:
- ʻO Ectomorphs, hiki i ka poʻe i ka lahilahi, hiki ke lawe i nā mea loaʻa me ka makaʻu ʻole.
- Endomorphs prone to obesity ʻaʻole pono e hoʻokahuli i nā haʻuki no ka makaʻu i ka loaʻa ʻana o nā paona keu.
- ʻO nā Mesomorphs, ka poʻe me kahi kokoke i nā kūlike o ke kino maikaʻi, ʻoi aku ka maikaʻi o ka hoʻohuihui ʻana i nā mea hoʻopihapiha e loaʻa ai ka likelika like o nā protein i nā wīwī. E kōkua kēia iā lākou e pāʻani i nā haʻuki me ka mālama ʻana i nā contour o ke kino a me ka wehewehe ʻana o nā mākala.
ʻO kahi contraindication pololei no ka lawe ʻana i nā mea loaʻa ka hana maʻalahi i ka hale hoʻoikaika kino i mea e lilo ai ka kaumaha. Ma ke ʻano he kūlana kūlohelohe kēlā mau poʻe i ke kaupaona a ʻaʻole pono i nā mea kāhāhā, e lawa ana iā lākou mai ka meaʻai. ʻO ka hoʻomaʻamaʻa ʻana i kēia hihia e pono ke hele pū me ka lawe ʻana i nā mea kōkua protein.
Protein a mea loaʻa paha: he aha e koho ai no ka mea hoʻomaka
E nalowale maʻalahi kahi ʻōlapa hoʻomaka i nā ʻano like ʻole o ka meaʻai haʻuki i hōʻike ʻia ma nā papa. Hoʻokumu ʻia ke koho ma ke ʻano o ke kiʻi o ke kanaka.
Inā paʻakikī ka poʻe haʻuki i ka loaʻa ʻana o ka nui o nā mākala, a wikiwiki loa nā kaʻina hana metabolic, pono ka mea loaʻa me kahi mea momona kiʻekiʻe. Me ia, e hiki ai i nā mākala ke ola pono mai ke aʻo ʻana a ulu. Eia nō naʻe, inā ʻaʻole ikaika ka hoʻomaʻamaʻa, a hana ʻole maoli ʻia nā kāhūpaka i ka ikehu, e hoʻololi ʻia lākou i momona momona, a e ʻike ʻia nā paona keu.
Inā kaumaha ka mea hoʻomaka, a laila hiki iā ia ke hana me ka ʻole o nā mea hoʻohui. ʻO ka mea nui ke hana i kahi papaʻai olakino a kaulike.
Inā ʻaʻohe nui ka ʻaʻa novice, a no ka loaʻa ʻole o ka manawa o ka hana ʻana e ʻai maʻamau i ka lā, pono ia e hoʻohui i ka protein i ka papaʻai. Pono kēia i mea e loaʻa ai kāu protein protein.
Hiki iā ʻoe ke inu i ka mea loaʻa a me ka protein i ka manawa like?
ʻAe ʻia e ʻai i nā mea hoʻopiha i ka manawa like inā mālama ʻia kekahi mau lula.
- lawe ʻia ka protein i ke kakahiaka, ma hope o ke ala ʻana a ma mua o ka hoʻoikaika kino ʻana i ka hale.
- lawe ka mea loaʻa ma hope koke o nā haʻuki e hoʻopiha i ka ikehu i lilo;
- hoʻopiha nā wā lōʻihi ma waena o nā meaʻai me kekahi o nā mea hoʻoliʻiliʻi;
- ʻO ke protein lohi kahi ala maikaʻi e hoʻopau ai i kou lā.
Ke hoʻohui nei i ka protein me kahi mea loaʻa, mālama i nā kaulike like. I kēia hihia, e lilo ka hoʻomaʻamaʻa i mea hiki ke kūpono, a e loaʻa i nā mākala nā pono hana hale no ka ulu a me ka ikehu hou.
Kūpono a paʻa pono ka protein a me ka mimiki maikaʻi ʻia e ke kino. Eia hou, mālama nui ka mea haʻuki ke kāwili ʻia nā formulate nona iho.
ʻAʻohe hana mana
Hoʻomaʻamaʻa kekahi mau mea hoʻomaʻamaʻa a me nā mea haʻuki i ka moʻo'ōlelo me ka loaʻa ʻana o kahi mea loaʻa a protein paha, he 5-7 kg ka loaʻa o ka nui i kēlā me kēia mahina a ʻoi. ʻAʻole pololei kēia. Ma o ia iho, ʻaʻole hāʻawi nā meaʻai haʻuki i nā hopena - he hale kūkulu wale ia no nā mākala.
ʻO ka hana wale nō o ka haʻuki haʻuki ka "hoʻohui" o nā mea e pono ai no ke kino, e like me nā protein, nā momona a me nā momona, ʻaʻole i hiki i ka mea haʻuki ke loaʻa i ke ao i lawa ka nui nona iho.
