ʻO nā protein kekahi o nā meaʻai haʻuki i makemake nui ʻia i waena o nā poʻe haʻuki ikaika. Eia nō naʻe, hiki ke lohe ʻia nā manaʻo e pili ana i kēia waihona i ka ʻaoʻao ʻē aʻe - mai "inā ʻaʻole ʻoe e inu, ʻaʻole e ulu kou mauʻiʻo," i "kēia ka kemika - e loaʻa nā pilikia olakino". ʻO ka mea pōmaikaʻi, ʻaʻole kūpono kekahi. E noʻonoʻo pehea nā proteins, he aha lākou, he aha lākou e komo ai a he aha ka hana a lākou e hana ai i ke kino.
No nā protein?
ʻO nā protein (proteins) he macromolecules biological i hui pū ʻia me nā lipids (nā momona), nā ʻōpelu (nā sugars) a me nā waikawa nucleic, e pono ai no ka metabolism piha, ka mālama ʻana a me ke kūkulu ʻana i ka nui o nā mākala. Hoʻokomo maikaʻi ʻia nā hui protein no ka meaʻai haʻuki e ke kino, e ʻae iā ʻoe e hoʻonui i nā kaumaha aʻo a loaʻa ka nui o nā mākala.
No ka ʻike ʻana i ke ʻano o nā polokina, e hoʻomanaʻo i nā mākala o ke kanaka ma kahi o 20% i haku ʻia o nā pūmua protein i pili i nā hopena biochemical.
ʻO ke kumu hana o nā hui pūmua e ʻae i ke kino o nā mea haʻuki e kū me nā kaʻina aʻe:
- hana i nā pūnaewele hou, kūkulu i nā mākala a me nā mea hoʻopili e neʻe ikaika;
- hoʻoili i nā hoʻoikaika nerve e hoʻohui i nā hana;
- loaʻa i ka manawa hemoglobin, oxygen a me nā meaola no ke kūkulu ʻana i nā mākala;
- hoʻoponopono i ke kūlana o nā membrane pūnaewele a me nā hana metabolic āpau i mea e kū ai ka hoʻonui i nā kaumaha;
- hoʻoulu i nā mea pale e pale ai i ke kino mai ka bacteria, nā mea hoʻomaʻi, nā maʻi i ka wā kau a i ʻole nā pilikia pilikia.
Ke pāʻani nei i nā haʻuki, ʻo ka lawe ʻana o nā protein i mea e pono ʻole ai, ʻoiai hoʻohana mau ʻia nā protein i ka hoʻokumu ʻia ʻana o nāʻiʻo muscle, ke kākoʻo o nā mea hana article-ligamentous a me ka mālama ʻana i ka neʻe.
ʻO ka hoʻohui a me nā pono pono o nā protein
He aha nā polokina e pili ana i ka biochemistry? ʻO kēia nā meaolaolaola molekiola kiʻekiʻe e pili ana i nā amino acid i hoʻopili ʻia e kahi paʻa peptide. Loaʻa nā hui pūmua āpau i hana ʻia e ke kino mai nā amino acid kumu. ʻO ke ʻano o nā protein i hoʻopili ʻia me nā 22 amino acid, 10 o ia mau mea hiki ʻole ke hoʻololi ʻia.
ʻO ka nele o nā mea āpau e alakaʻi i kahi kaulike ʻole i ka digestive, immune, endocrine a me nā ʻōnaehana nui ʻē aʻe o ke kino. Me ka loli lōʻihi o nā amino acid, hoʻomaka ka atrophy muscle, hoʻoliʻiliʻi ka hoʻomanawanui kino (kumu - ka puke pai ʻepekema Experimental and Clinical Gastroenterology, 2012).
Hoʻomaopopo ʻia nā ʻano o nā hoʻohuihui protein.
- wikiwiki (whey, waiū, hua manu) - komo koke kokoke koke ma hope o kaʻai ʻana, e hoʻokuʻu ana i kahi nui o nā meaola; pili kēia i nā protein hua manu a me nā waiū, koi ʻia lākou e hoʻopau i ke kakahiaka a ma waena o nā hana ma ka liʻiliʻi he 5-6 mau manawa i ka lā;
- lohi (casein, soy) - hoʻohana pinepine i ka protein kinein ma mua o ka hiamoe, i nā wā lōʻihi ma waena o nā meaʻai, i mea e mālama ai i ka hopena hoʻomaʻamaʻa i loaʻa, a me ka hoʻololi i ka papaʻai maʻamau.
Pili pono ka pono o ke kino no ka protein i kona ʻano kino a me nā hana ʻeleu. ʻO ka neʻe a hana paha o kahi kanaka i nā hana, ʻo ka wikiwiki o nā hopena biochemical āpau i loko o ke kino. I ka wā o ka hoʻomaʻamaʻa ikaika ʻana, koi ʻia nā hui pūmua i ʻelua mau manawa ma mua o ka hoʻoikaika kino maʻamau.
No ka hoʻoholo ʻana i ka nui o kēlā me kēia lā, ʻōlelo ʻia e lawe i nā protein i ka helu o 2 g protein i kēlā me kēia kg o ke kaumaha o ke kino, ma kahi o 180-200 g no nā kāne, 100-120 g no nā wahine. ʻLelo ka poʻe loea he hiki ke pani ʻia i ka hapalua o ka norm protein i nā mixtures protein.
Hoʻohui ʻia nā hui protein i ka wai, wai a i ʻole hoʻohui ʻia i nā huahana waiū. I hoʻokahi manawa, hiki iā ʻoe ke hoʻopau i ka 40-50 g o ka protein me ka makaʻu ʻole i ke olakino. Pono nā lawelawe he 3-4 i kēlā me kēia lā, ke kaukaʻi ʻia i nā kaumaha a me ka hoʻomaʻamaʻa hoʻomaʻamaʻa. Hoʻohui ʻia nā protein Protein ma ke ʻano he kumukanawai a i ʻole hoʻololi i kahi pāʻina hoʻokahi a pau e hōʻemi i ka makemake. He mea pono ia no ka poʻe e hoʻāʻo nei e lilo i ka kaupaona, hoʻemi i ka nui o nā momona o ke kino, a no nā mea e kūkulu nei i ka nui o nā mākala.
Ke loaʻa ka nui o nā mākala
Me ka hoʻonui ʻana o ka nui o nā mākala, ʻoi aku ka liʻiliʻi o nā protein i ka papaʻai ma mua o nā carbohydrates, ʻoiai e pono ana ka hoʻonui ʻana o ka ikehu. I ka manawa like, pono e hoʻomaʻamaʻa he 3 mau manawa i ka pule me kahi ukana kiʻekiʻe, ʻai i 5 mau manawa i ka lā i nā meaʻai protein-calorie kiʻekiʻe a hoʻopau i nā protein "lohi". No ka mālama ʻana i ke kani o ka mākala, paipai ʻia e hoʻomaʻamaʻa i 2 manawa i ka pule, ʻai i nā manawa he 3-4 me ka lakio BJU maʻamau.
No ka pohō kaumaha a me ka pohō kaumaha
Ke lilo nei ka paona, kaupalena ʻia ka nui o nā huehue - no kēia kumu, koi ʻia ke kino e hoʻolilo i nā mālama momona. ʻO ka asimilation o nā protein i kahi nui i hoʻonui ʻia e koi ai i ka nui o ka ikehu, i uku ʻia e ka lilo o ka momona o ke kino. No laila, loaʻa i ke kino ka meaʻai kūpono a me ka ikaika e pono ai no ka hoʻomaʻamaʻa.
I ka wā e lilo ana ka paona, pono ia e hoʻomaʻamaʻa he 3 mau manawa i ka pule me ka awelika o ka ukana, ʻai i 5 mau manawa i ka lā, me ka hoʻohana ʻana i nā protein calorie haʻahaʻa a me nā hui protein "wikiwiki". ʻAʻole hiki ke kaupaona maʻamau a hoʻonui i ka nui o nā mākala, pono mua ʻoe e "hoʻokele momona", lilo ka paona, a laila kūkulu i nā mākala.
Ka hōʻeha kūpono a me nā hopena ʻaoʻao
Manaʻo ʻia ʻo ka nui o ka lawe ʻana o ka protein i alakaʻi ʻia i ka hana ate a me nā puʻupaʻa ma muli o ka hoʻokuʻu ʻia ʻana o nā huahana palaho. Loaʻa ka hōʻiliʻili o ka uric acid, a hiki i ka hoʻomohala ʻana o ka urolithiasis a me ka gout, a me ka hōʻino ʻia o ka iwi iwi.
Eia nō naʻe, ʻaʻohe ʻike paʻa o ka pilina; ʻo ka mea nui paha, ke kamaʻilio nei mākou e pili ana i ka nui o ke ana a me ka maikaʻi o nā huahana i hoʻohana ʻia. ʻAʻole hōʻike nā hōʻike o kēia manawa i nā hopena maikaʻi ʻole o ka lawe ʻana o ka protein kiʻekiʻe i ka olakino iwi (English source - ka Americal Journal of Clinical Nutr, 2017).
Panina: Hoʻohana wale nō i nā hōʻoia haʻuki hōʻoiaʻiʻo ʻia. Koho pono i nā formulate inā loaʻa ʻole ka lactose intolerance (ma muli o ka nele o ka lactase enzyme). Hāʻawi ka mākeke hou i ka waiū lactose-ʻole a me nā hoʻowili whey a koho i nā ʻano ʻē aʻe (hua manu).
ʻO nā hui pūmua, e like me nā meaʻai, hiki ke hana i kahi hopena maʻi i ka protein a i ʻole nā mea hoʻohui (kumu - Wikipedia). I mea e hōʻemi ai i ke kumukūʻai o ka hana ʻana a hoʻomaikaʻi i ka maikaʻi o ka mea kūʻai, hoʻohui ʻia nā mea i ka huikau, i ka nui loa, e hōʻino i ke kūlana o ke kino.
- ʻo ka taurine - he amino acid, ʻoi aku ka nui o ka hana ʻana o ka ʻōnaehana puʻuwai puʻuwai ma kahi ʻano tense, hoʻohaunaele i ka hana hopohopo;
- nā mānoanoa (carrageenan, gum xanthan) - hana i ka likelika kūpono o nā haʻalulu protein, akā me ka hoʻohana mau ʻana hiki iā lākou ke hoʻonāukiuki i nā maʻi kōpū o ka gastrointestinal;
- synthetic sugars (dextrose, maltodextrin) - hōʻeleu i ka hoʻihoʻi ʻana ma hope o ka hoʻoikaika kino, akā i ka manawa like e hoʻonui ai i ka likelika o ka momona, diabetes mellitus, metabolic impaired;
- synthetic sweeteners (aspartame, cyclamate, aspartic acid) - ʻaʻole piha piha i ke kino a cont conticated i loko o ka hakuʻala maikaʻi ʻole, nā maʻi vaskular.
Hoʻohui ʻia, kū mai paha kahi huhū digestive, e hoʻonā maʻamau i 2-3 mau lā. Me nā pilikia lōʻihi, pono ʻoe e haʻalele i ka hoʻohana ʻana i nā hui a nīnau i ke kauka.
Nā ʻano protein
ʻO ke kāwili ʻia o ka protein protein blend kahi koho maikaʻi loa no nā mea e pili ana i nā haʻuki a me nā hoʻoikaika kino. Loaʻa iā lākou i loko o ka protein pono, digestible, i kekahi manawa me ka hui pū me nā wikamina a me nā minelala.
Ma ke ʻano kuke
Nā ʻano o nā hoʻohuihui protein e like me ka hana hoʻomākaukau:
- ʻO Isolate kahi protein ma hope o ka hoʻomaʻemaʻe kūikawā, kahi mai kahi kokoke i nā momona a me nā haʻuki āpau. ʻO ka huahana i makemake nui ʻia, no ka mea, loaʻa ka nui o nā protein i luna - a i 90%. Hoʻohana ʻia: i ke kakahiaka ma hope o ke ala ʻana, 2 mau hola ma mua o ka hoʻomaʻamaʻa ʻana, ma hope koke o ka hoʻomaʻamaʻa ʻana, a i ʻole ma kahi meaʻai māmā.
- Hydrolyzate - loaʻa kēia mau hoʻohui e hydrolysis, kahi e wāwahi ʻia ai nā protein i loko o nā amino acid (peptides). Hoʻopili ke kaʻina hydrolysis i ke kaʻina hana hoʻoheheʻe, no laila ʻo ka protein hydrolyzate kahi huahana mākaukau e digest.
- Kūleʻa - loaʻa nā protein liʻiliʻi, ma kahi o 70-80%, no laila ʻoi aku ka maikaʻi ma mua o nā mea hoʻopili ʻē aʻe. He mea ʻole ke hoʻohana ia ma mua o ke aʻo ʻana, ʻoi aku ka maikaʻi o ka hana ʻana ma waena o nā meaʻai. Kōkua i ka wā ʻaʻole loaʻa kahi ʻaina awakea piha a ʻaina awakea paha.
Na nā kumu protein
Nā inoa protein e pili ana i nā meaʻai i loaʻa mai ai lākou:
- Hoʻohui waiū - me nā protein ʻelua (casein a me whey). Hoʻonohonoho ʻia no nā mea hoʻohana e hiki ke omo maʻalahi i ka lactose. Huahana lehulehu, i kekahi manawa o ka maikaʻi kānalua.
- Whey - hoʻohaʻahaʻa wikiwiki ʻia, hana ʻia mai ka whey, loaʻa nā minelala e pono ai e mālama i ke kaulike hormonal a me ka ʻōnaehana pale. ʻO ke koho kuʻuna no ka poʻe e hana ikaika nei i ka nui o nā mākala.
- ʻO Casein - me nā protein protein lohi lōʻihi e hoʻomāhuahua iki i ke kino a puni ka lā, no laila e ʻōlelo ʻia e lawe ia ma mua o ka hiamoe a i ʻole i nā wā lōʻihi o ka meaʻai (ʻoi aku ma mua o 4 mau hola). I loko o ka manawa o ka hoʻonui ʻana o nā mākala, hoʻopau ʻia ka casein i ka pō, a i ka wā o ke kaupaona ʻana a me ka "hoʻomaloʻo" hiki ke lawe ʻia i ke ao e hōʻemi ai ka makemake.
- ʻO Soy kahi koho kūpono a makemake ʻia e nā ʻālapa pīhoihoi. Hoʻopomo iki ʻia ia. ʻO nā Phytoestrogens i kāna ʻano hana e pale i ka ulu piha ʻana o nā mākala. Hoʻohui ʻia i nā hui ʻē aʻe e hōʻemi i ke kumukūʻai o ka hana ʻana, no laila e heluhelu pono i ka hana.
- ʻO ka hua - ʻoi aku ka paʻakikī e ʻeli, akā loaʻa kahi piha o nā amino acid. Paipai ʻia nā hui ʻana i ka wā o ka hoʻomaʻamaʻa ikaika. ʻOi aku lākou i ka mākeke hānai haʻuki no ka mea aia lākou nā amino acid e wāwahi i ka momona o ke kino. Inā ʻoe e kuhikuhi i nā helu kikoʻī, a laila e kiʻi i ka lawe ʻana o ka protein i kēlā me kēia lā, pono ʻoe e ʻai i 10 mau hua moa. I nā ʻōlelo kālā, ʻoi aku ka liʻiliʻi, akā pono pono e hoʻokaʻawale i nā yolks mai nā protein, a ʻoi aku ka lohi o ka hopena ma muli o ke komo mālie o ka ʻōpū.
- ʻO nā hui multicomponent kahi huahana paʻakikī, paipai ʻia no ka hoʻomaʻamaʻa ʻoihana, a me nā mea ʻē aʻe. ʻOi loa lākou i ka noi i nā hihia kahi e pono ai e kipaku aku i nā momona a hoʻokūkala i ka hoʻomaha ʻana i nā mākala. I ka mahele ʻoi aku ka pipiʻi, hele pū ʻia me nā ʻōkuhi kikoʻī me ke ʻano o ka haku mele a me nā lula no ka hoʻohana.
Hana ʻia nā hui protein mai ka peas, ka hemp a me nā mea kanu ʻē aʻe, he 50-60% protein wale nō i loko o lākou, akā loaʻa nā waikawa momona, nā minelala a me nā mea pono ʻē aʻe. Kōkua lākou i ka hoʻoponopono ʻana i ka metabolism o ka carbohydrate, e hopena maikaʻi i ka microflora a me ka neʻe ʻana o ka ʻōpū.
E aʻo hou aʻe e pili ana i nā ʻano protein ma aneʻi.
ʻO kahi ʻē aʻe i nā protein
Ma kahi o ka hoʻohuihui protein, hiki iā ʻoe ke hoʻohana i nā loaʻa waiwai kāhāhāhā, i loaʻa nā huaola, nā minelala, nā mea hoʻohuihui (kahi amino acid i hōʻiliʻili i ka ikehu i nā mākala a me nā aʻa nerve, hoʻonui i ka hoʻomanawanui). Hoʻohana ʻia nā mea hana kaumaha ma kahi o 60-90 mau minuke ma mua o ka hoʻomaʻamaʻa ikaika, a laila lawa ka lako ikehu no kekahi mau hola.
Wahi a nā poʻe loea, ʻoi aku ka maikaʻi o ka lawe ʻana i nā hoʻoliʻiliʻi pipiʻi (whey, casein, egg) mai nā mea hana i hōʻoiaʻiʻo ʻia, ʻoiai inā i kahi liʻiliʻi liʻiliʻi, ma mua o ka ʻai ʻana i nā hoʻohuihui haʻahaʻa haʻahaʻa maikaʻi. ʻO nā protein i ke ʻano o ka hydrolyzate ke koho nui loa, akā ʻo kā lākou pono he 10-15% wale nō ke kiʻekiʻe, no laila ʻaʻole pono ʻoe e uku nui, ʻoi aku ka maʻalahi o ke kūʻai ʻana i kahi kaʻawale.
Kaha! ʻO ʻAmelika a i ʻole ʻEulopa nā kāwili kaulana loa, ʻo nā mea ʻoi aku ka maikaʻi o ka ʻĀsia a me ka home.
Nā alakaʻi i ʻike ʻia: BSN, MHP, VPX, Dymatize, Binasport, Weider, Syntrax, MuscleTech, Gaspari Nutrition, Optimum Nutr.
Ka hopena
Hoʻomaopopo maikaʻi loa ʻia ka helu ʻana o ka hoʻouka aʻo a me ke koho ʻana o nā hoʻohuihui pūmua me ke komo ʻana o kahi mea hoʻomaʻamaʻa nāna e nānā pono i kāu mau kikoʻī physiological a me nā kūlana ʻālapa. ʻIke wale ʻia nā ʻano meaʻai a me nā hoʻomaʻamaʻa hoʻomaʻamaʻa pono a koi aku i ka nānā mau ʻana.
