Pūmua
6K 0 25.02.2018 (hoʻoponopono hou: 11.10.2019)
ʻO ke mele o ke ola i kēia manawa e kuhikuhi i kāna ʻano iho: ʻaʻole e loaʻa i kēlā me kēia meʻa ka manawa e mālama ai i ka papaʻai olakino. ʻOiaʻiʻo, hiki iā ʻoe ke hāpai i kahi nui o nā ipu a me kahi ʻeke pahu hau. Hiki iā ʻoe ke hoʻohana i kahi haʻalulu me kahi lulu protein i hoʻohui mua ʻia. A i ʻole hiki iā ʻoe ke hoʻohui i ka ʻoihana me ka leʻaleʻa a hoʻohana i nā kī protein ma ke ʻano he meaʻai māmā a i ʻole kahi papa ʻaina piha.
E noʻonoʻo inā aia kekahi mau pōmaikaʻi o nā kaola protein a inā kūpono ke kumukūʻai o kēia papaʻai.
ʻIke laulā
ʻO kahi pā protein kahi ʻae i hoʻohui ʻia i ka hoʻopili ʻana o ka meaʻai.
Loaʻa iā ia o:
- kahi hui pūmua a me kahi mānoanoa no ka hoʻopaʻa ʻana i ka protein i loko o kahi hanana hoʻokahi;
- aniani kokoleka, ʻoi aku ka pinepine o ka aniani molases
- nā mea ʻono a me nā mea ʻono;
- mea ʻono.
Hoʻohana ʻia nā pā i mea pani no ka lawe piha ʻana i nā meaʻai protein i ka wā e pono ai ʻoe e mālama i kahi papaʻai koʻikoʻi e wikiwiki i kāu metabolism. ʻO ka pōmaikaʻi nui o kahi huahana protein ma luna o kahi bar kokoleka maʻamau ka lakio haʻahaʻa o nā momona trans i nā carbs wikiwiki.
Lōʻihi ke ʻano o ka piha ma muli o ka haʻahaʻa o ka pane o ka insulin, kahi e kūpono ai i ka meaʻai māmā i nā papa ʻaina paʻa, haʻahaʻa-ʻāpana.
© VlaDee - stock.adobe.com
Ke hōʻoia ʻia ka hoʻohana
ʻAʻole ʻoi aku kahi pā protein i kahi lulu protein i ka hoʻohui. ʻOi aku ka maikaʻi o ka maikaʻi ma muli o nā kō i loaʻa a me ka denaturation kiʻekiʻe o nā mea maka e hoʻomau i ka paʻa.
No ke aha ʻoe e pono ai i nā kī protein i kēia hihia? I ka ʻoiaʻiʻo, loaʻa iā lākou kekahi mau keu pono aʻe ma mua o nā kumuwaiwai protein paʻa aʻe:
- Ka wā paʻa. Pono e inu i ka lulu protein i hoʻomākaukau ʻia i loko o 3 mau hola ma hope o ka hoʻohuihui ʻana, a hiki ke mālama ʻia ka pā protein a hiki i hoʻokahi mahina i kahi mokuʻāina ʻole.
- Paʻa Psychological. Nui ʻino nā mea pāʻani e pili ana i nā lulu protein ma muli o nā kaʻao a me nā hoʻolaha ma nā pale TV. ʻO ka pā Protein kahi koho kūlike e ʻae iā ʻoe e kiʻi i ka protein pono a i ka manawa like makaʻu ʻole iā "no ke ake a me ka ikaika"
- Pepa kuʻi. Inā ʻaʻole hiki ke lawe mau i kahi ipu me ka meaʻai me ʻoe, hiki i ka ʻaukā protein ke komo maʻalahi i loko o kahi ʻeke a i ʻole i ʻeke, e ʻae ai iā ʻoe e loaʻa mau i nā protein pono me ʻoe.
- Ka hiki ke hoʻopau i ka hele. Kūpono nui ia no ka poʻe hana nui e hele mau nei ma ke alanui a i ʻole nā hālāwai ʻoihana.
Nā ʻano o nā kī protein
Kūlike nā pā kīmona i nā ʻano he nui, akā aia kekahi mau ʻano ʻokoʻa nui e noʻonoʻo ai i ke koho ʻana i ka huahana kūpono.
- Māʻona kumuʻiʻo. Aia nā kī me ka protein i loko o 30%, 60% a me 75%.
- Ke kū ʻana o nā mea kō. E akahele loa e pili ana i kēia kiko, ʻo ke alualu ʻana i nā calorie keu ke alakaʻi i nā maʻi āpau.
- Ke kū ʻana o nā momona trans. I kekahi manawa hoʻohui ʻia nā momona confectionery i nā kī protein, a hoʻololi ʻia i trans fats ma lalo o ka mana o ka mahana.
- Ka lakio o nā polokina wikiwiki a lohi hoʻi. Aia ia i nā kumu protein. Aia nā casein maʻemaʻe a i ʻole nā kīle waiū maʻemaʻe.
- Kumu kumuʻiʻo. Māhele ʻia i ka soy, ka waiū, ka whey a me ka curd.
- ʻAikika ʻAkona pili. Piha a piha ʻole paha.
- Mea hana. Aia kekahi mau mea hana (e laʻa me Herbalife) e hōʻike i ka ʻike kūpono ʻole e pili ana i ka hoʻohui ʻana o ka huahana ma ka ʻūpā.
| ʻAno pā | ʻO ka ʻike o ka calorie ma 100 mau mika o ka huahana, kcal | Nā Proteins no 100 gram o ka huahana, g | ʻO ka momona ma ka 100 gram o ka huahana, g | Nā Carbohidrat ma ka 100 gamu o ka huahana, g |
| Meaʻai maʻamau | 250-300 | <50 | 1-1.5 | 5-7 |
| Ka home | 175-200 | 60-75 | >2 | 0-2 |
| 'Oihana | 210-240 | 55-80 | <1 | 1-5 |
| Kūleʻa | 175-225 | >70 | <1 | 0-1 |
Pōʻino kūpono
Ke noʻonoʻo nei i ka nīnau no nā kī kīmia, mai poina e pili ana i kā lākou hiki ke hōʻeha. No ka hana ʻana i kēia, ʻaʻole pono ʻoe e mālama i kāu pā protein ma ke ʻano he meaʻai māmā, akā ma ke ʻano he kumu o ka protein i hoʻohui ʻia.
Ina o overeating kī:
- hoʻonui ka ukana ma nā puʻupaʻa;
- mahuahua ka ukana ma ka nahele digestive. I nā hihia maʻamau, hiki i ka paʻa paʻa, ʻoiai ʻaʻole hiki i ke kino ke ʻeli i kēia nui o ka protein.
I ka hapanui o nā hihia, koi wale ka nui o ka protein i ke kino e hoʻohana iā ia ʻaʻole ma ke ʻano he hale kūkulu, akā ma ke ʻano he ikehu, e hōʻole ana i ka waiwai o ka pā ma ke ʻano he analogue o kahi protein shake.
No nā wahine
Hoʻohana pinepine ʻia nā kaola protein i ka meaʻai meaʻai. Akā ʻaʻole ʻike ka poʻe āpau i nā lula no kā lākou hoʻohana ʻana no ka hoʻēmi kino. Aia kekahi ʻokoʻa i ka nui o nā lāʻau kī protein e hiki i ka wahine ke ʻai me ka kāne, a he aha ka mea e noʻonoʻo ai i ka lawe ʻana?
ʻO ka mea kupanaha, pono i nā wahine i nā lāʻau protein i ʻoi aku ma mua o nā kāne, ʻoiai ʻoi aku ka nui o nā protein i hoʻopau ʻia i ka metabolism basal e mālama i ka hana maʻamau o ka ʻōnaehana hānau. Ke hiki mai i ka lilo ʻana o ka paona, ʻaʻohe mea ʻokoʻa ma waena o ka lawe ʻana i kahi pā protein, hoʻoluliluli ʻia ka protein, a i ʻole kahi pāʻina piha.
© Rido - stock.adobe.com
Ka hopena
ʻOiai nā ʻano maikaʻi o nā kī protein, ʻo ka waiwai maoli o kēia huahana ʻoi aku ka haʻahaʻa ma mua o ka lulu protein piha. Ma waena o nā hopena maikaʻi ʻole - ka puka ʻana o kahi ʻano meaʻai maikaʻi ʻole ma ke ʻano o ka meaʻai māmā a me ka hoʻonui ʻia ʻana o ka synthes insulin, kahi e hoʻonāukiuki ai i ka manaʻo o ka pōloli. ʻOi aku ka maikaʻi o nā kī palaka ma mua o ka meaʻai māmā ʻana i nā pai a i ʻole nā snickers, akā ʻaʻole kūpono kēlā mau meaʻai inā hiki iā ʻoe ke loaʻa i kahi pāʻina piha.
