ʻO kahi haʻalulu protein i ka home ka mea e pono ai ka poʻe e hana nui nei i nā haʻuki a alakaʻi i kahi ola olakino. ʻO ka maʻamau, pono lākou e hoʻopau i ka protein i loko o kā lākou meaʻai e mālama ai i ka nui o ka metabolic rate, loaʻa ka nui o nā mākala, a i ʻole ka puhi ʻana i ka momona.
Manaʻo ka hapanui o ka poʻe loea pono e ʻai ʻoe ma kahi o 2 g protein i kēlā me kēia kg o ke kaumaha o ke kino.
No laila, pono i kahi mea pāʻani 90 kg e ʻai i ka 180 g o ka protein i kēlā me kēia lā. Nui kēlā. No ka ʻike ʻoi aku o kēia kiʻi, pono e hoʻomaopopo he nui nā protein, no ka laʻana, i loko o 800 g o ka moa moa. ʻAe, ʻaʻole hiki i nā kānaka āpau ke ʻai i nā moa he nui i ka lā, no ka mea, me ka hoʻohui o kēia, pono nō ʻoe e hoʻopiha hou i ke kino me ka nui o nā wīwī a me nā momona. Me ka nui o nā meaʻai, paʻakikī ka gastrointestinal tract e kū pono me kahi kanaka olakino loa. I kēlā mau hihia, hele mai nā lulu protein i kahi hoʻopakele - maʻalahi, wikiwiki a ʻono.
I kēia ʻatikala, hōʻike mākou iā ʻoe pehea e hoʻoluliluli ai i kahi protein i ka home, kaʻana like i nā meaʻai, a hāʻawi i kekahi mau ʻōlelo aʻoaʻo e pili ana i ka hoʻohana ʻana iā lākou.
Nā kōkua o ka cocktail kūlohelohe
Me ka ʻole o ka lawa pono o ka protein i loko o ka papaʻai, hiki ʻole nā haʻuki hua - ʻaʻole loaʻa ke kino i ka manawa e ola ai. Lawelawe nā waikawa Amino ma ke ʻano he mea kūkulu hale no ka hoʻōla hou ʻana o nā hunaola i hōʻeha ʻia i ka wā o ka hoʻomaʻamaʻa ikaika. ʻO kahi mea inu kūikawā e kōkua i ka uhi ʻana i nā pono o ke kino no nā amino acid, e hoʻoholomua i nā kaʻina hana hoʻōla a hana i nā pono āpau no ka loaʻa ʻana o ka nui muscle.
Koho o nā ʻāpana
Ke hoʻoluliluli nei i kahi protein no nā mākala ma ka home, koho ʻoe iā ʻoe iho i nā mea e komo ai. Hiki iā ʻoe ke koho piha i ka mea haku mele ponoʻī no ʻoe, no ka laʻana, e hoʻohana ana i ka tī liʻiliʻi, inā ʻoe e pono i kahi protein o ka hoʻolōʻihi lōʻihi ʻana. Hiki ke hoʻohana i nā keʻokeʻo hua manu inā aia kahi koi nui e pale aku i nā hanana catabolic post-workout.
Hiki iā ʻoe ke loli i ka nui o nā huʻopaʻa maʻalahi a paʻakikī hoʻi i kāu inu a hana ʻole me ka ʻole inā e hoʻāʻo ana ʻoe e kāpae i ka momona subcutaneite.
Nā mea hoʻohui kūlohelohe
ʻO nā haʻalulu protein homemade kahi meaʻai māmā no nā wahine. A ʻo nā mea āpau no ka mea hana ʻia lākou mai nā mea kūlohelohe a ʻaʻohe o lākou keu keu, no ka mea aneane manuahi lākou i ka momona a me nā huehue momona. I ke ʻano o ke olakino, he hana maʻa mau ke hoʻololi nā ʻaleʻa wahine i ka pāʻina hope loa me kēlā ʻano cocktail. ʻAe kēia iā ʻoe e kiʻi i nā micro- a me macronutrients āpau e pono ai no ke kino, me ka ʻole o ka hoʻouka ʻana i ka ʻōnaehana digestive me ka nui o nā meaʻai paʻa. Eia hou, aia kekahi manawa o ka maʻalahi o kēlā me kēia lā: ʻaʻohe pono e hoʻolōʻihi i ka manawa nui i ke kuke ʻana i ka ʻaina awakea a me ka holoi ʻana i nā pā.
Hōʻoiaʻiʻo huahana e pono ai
A ʻo ka mea nui loa, e hoʻoluliluli ana i kahi protein i ka home no ka ulu ʻana o nā mākala a i ʻole ke kaupaona ʻana, hilinaʻi ʻoe i nā huahana āu e hoʻohana nei. Ke kūʻai ʻana i kahi kini protein i loko o ka hale kūʻai haʻuki haʻuki, ʻaʻole hiki iā ʻoe ke loaʻa kahi hōʻoia 100% no ka hoʻohana ʻana o ka mea hana i nā mea kiʻekiʻe, a ʻo ke ʻano maoli o ka huahana e kūlike me ka mea i hōʻike ʻia ma ka pūʻolo. Eia nō naʻe, i loko o nā kaulahao hale hānai haʻuki nui, loaʻa mau ka makaʻu o ka holo ʻana i kahi wahaheʻe i hana ʻia i nā ʻano hiki ʻole ke hoʻomaopopo a mai nā mea kānalua. ʻO nā ʻano pēpē e loaʻa pinepine ai ka starch, maltodextrin, kō a me nā mea ʻohina maʻalahi ʻē aʻe, kahi e hoʻēmi ai i ka waiwai o ka protein i zero.
© ʻApelika Studio - stock.adobe.com
ʻO nā mea nui o ka inu
ʻO ka ʻai o ka protein o kā mākou cocktails ka waiū, ka tī momona momona a me nā hua manu keʻokeʻo.
Waiu
ʻOi aku ka maikaʻi e koho i ka waiū me ka pākēneka haʻahaʻa o ka momona. Eia naʻe, e hoʻomanaʻo, aia i loko o ka waiū ka lactose, kahi kōpike glycemic kiʻekiʻe. No laila, inā ʻoe ma ka papaʻai koʻikoʻi, a ʻoiai kekahi contra o kahi huʻihuʻi maʻalahi no ʻoe, ʻoi aku ka maikaʻi e hoʻololi i ka waiū me ka wai maʻamau. ʻAʻole maikaʻi ia, akā ʻoi aku ka emi o ke kiʻekiʻe i nā calories.
Paukū tī
ʻO kahi moʻolelo like me ka tī tī, akā ʻoi aku ka liʻiliʻi o kāna ʻike lactose. Minamina, hoʻohui pinepine nā mea hana hana ʻino ʻole i ka starch i ka tī tī, kahi mea hoʻohana ʻole ia e pili ana i ka meaʻai kūpono. E kūʻai wale i ka tī liʻiliʻi mai nā mea hana hilinaʻi a hilinaʻi hoʻi. ʻAʻole pono ʻoe e kūʻai i ka tī wai ma ke kaupaona, no ka mea ʻaʻohe mea hiki ke hōʻoia iā ʻoe e pili ana kāna momona i ka mea i haʻi ʻia. Hiki iā ʻoe ke hoʻohana i kekahi tī tī: mau, grained a palupalu paha, akā mai poina e nānā i ka nui o nā proteins, nā momona, nā haʻuki a me nā calorie ma ka lepili huahana.
Keʻokeʻo hua manu
No nā keʻokeʻo hua manu, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i ka ʻōmole wai hoʻomaʻemaʻe wai pasteurized. ʻAʻole pilikia kēia kūʻai ʻana. Hiki ke kūʻai maʻalahi ʻia kēia mea i kēlā me kēia hale kūʻai haʻuki haʻuki a i kauoha ʻia ma ka pūnaewele no ka lawe home ʻana.
ʻO ke keʻokeʻo hua manu maikaʻi loa no ka poʻe haʻuki. He waiwai ia i nā amino acid pono a he nui ka digestible. Mai hopohopo e pili ana i ka salmonellosis, pasteurized a hoʻomaʻemaʻe ʻia ka protein. ʻOiaʻiʻo, hiki iā ʻoe ke ʻai pū i nā hua moa mau. Akā inā ʻoe e ʻai iā lākou me ka mālama ʻole ʻana i ka wela, aia wale nō kahi makaʻu, ʻoiai ka liʻiliʻi, o ke kiʻi ʻana i ka salmonella. Hoʻohui ʻia, loaʻa i kahi hua moa moa āpau ma kahi o 6 gram o ka protein a me ka nui o nā momona. ʻO kēia ka mea e momona nui ai ka cocktail.
Hiki iā ʻoe ke pani i nā hua moa me nā hua moa, akā ʻaʻole pilikia iki kēia i ka hopena - aneane like ka hui ʻana o ka amino acid o kēia mau huahana ʻelua. ʻO ka pilikia wale nō me kēia kumu protein ʻo ka paʻakikī o kekahi poʻe i ka ʻeli ʻana i ka hua manu keʻokeʻo. ʻO ka lawe koke ʻana i nā enzymes ma hope o ka inu ʻana i ka cocktail e kōkua ia e hoʻoponopono i kēia pilikia.
© OlesyaSH - stock.adobe.com
Kālepaʻa
Hiki iā 'oe ke hoʻohui i nā huehue paʻihaʻi a maʻalahi hoʻi i kāu luluʻana i ka protein. ʻO ke kumu ʻoi loa o nā huehue paʻakīpika ʻo ka oatmeal. Kūpono lākou, hiki iā ʻoe ke kūʻai iā lākou ma nā hale kūʻai, a ʻoi aku ka haʻahaʻa o kā lākou papa kuhikuhi glycemic ma mua o ka laiki a me ka palaoa. A ʻo ka ʻikepili calorie o ka oatmeal no 100 gram o ka huahana i ke kaupaona maloʻo he 88 wale nō kalori.
Eia hou, i ka hoʻomākaukau ʻana i kahi mea inu i loko o ka mea kāwili, e haki ʻia ka oatmeal a hāʻawi i ka cocktail i kahi leʻaleʻa, ʻano mānoanoa iki. Inā ʻoe i ka manawa o ka loaʻa ʻana o ka nui o nā mākala, a laila ʻae ʻia kahi liʻiliʻi o nā carbohydrates maʻalahi. ʻOi aku inā e hana ana ʻoe i ka cocktail e lawe koke ma hope o ke ala ʻana a ma hope paha o ke aʻo ʻana. ʻOi aku ka maikaʻi e koho i nā huahana kūlohelohe e like me nā hua hou, nā hua a me ka meli. Ma waho aʻe o ka ʻono a me nā pono olakino, e hoʻohui ia i ka fiber i ka huahana, e hoʻomaikaʻi ai i kona lawe ʻana.
Inā makemake ʻoe e hoʻohui i ka mea ʻono i kou lulu, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kahi mea hoʻonanea e like me aspartame a stevia paha.
Pono ka nui o ka mea pani; ʻaʻole pono e hoʻonui iā ia. ʻOiaʻiʻo, ʻokoʻa loa ka ʻono o kēia mau mea ʻono mai ke kō kō, akā ʻaʻole lākou e hoʻonui i ka nui o ka calorie o ka cocktail.
Inā pono e hana i ka mea inu i mea momona (ʻo kēia ka mea e wikiwiki ai i ke kaʻina hana hou ma waena o nā hana), a laila ʻo ka hoʻohui ʻana i kahi hua liʻiliʻi he hopena maikaʻi. Pono e ʻoi aku ka maikaʻi i nā walnuts, nā ʻalemona a me nā pī. Loaʻa iā lākou ka nui o nā unsaturated fatty acid omega-3 a me ka omega-9, kahi hopena maikaʻi i ka hana o ka ʻōnaehana cardiovascular e ka hōʻemi ʻana i ka nui o ka cholesterol i loko o ke koko.
Hiki iā ʻoe ke hoʻohui i ka waiūpī, akā hoʻomanaʻo e kaupaona. Inā ana ʻoe i ka ʻāpana "e ka maka", a laila hiki iā ʻoe ke helu maʻalahi a hoʻonui i ka cocktail i loko o nā caloriu, a inā ʻai mau ʻia ia mea, e hoʻonui ana ia i nā koina i loko o ke kino a hiki ke alakaʻi i ka loaʻa kaumaha. No ke kumu like, pale i ka hoʻohui ʻana i nā meaʻai i loko o nā momona trans, e like me ka hau kalima a i ʻole ka kokoleka.
Hoʻolālā hoʻokipa Cocktail
I ka manawa a pehea ka nui o nā lulu protein e pono ai e hoʻopau ʻia he nīnau wale nō ia. Aia ia i nā kumu he nui. ʻO kahi laʻana, ka manawa ala a hiamoe, ka helu o nā pāʻina i ka lā, ka loaʻa ʻana o ke kaupaona, a me nā mea like ʻole.
I nā papa ma lalo, hāʻawi wale mākou i kahi manaʻo paʻakikī o ka wā e inu ai i ka inu inā makemake ʻoe e lilo i kaupaona a i ʻole loaʻa ka nui o nā mākala.
No ka hapanui o nā ʻōlapa, e hana ka regimen lulu protein i hana ʻia i loaʻa ka nui o nā mākala:
- Ma hope koke o ke ala ʻana (pono ka liʻiliʻi o ka protein i mea e hoʻonui ʻole ai i ka ʻōpū o ka gastrointestinal, ua lawa ka 20-25 mau huna o ka protein).
- Ma waena o nā meaʻai (e ʻae kēia iā ʻoe e hoʻomohala hou i ka metabolism a hana i nā mea hou aʻe e pono ai no ka ulu ʻana o ka nui o nā mākala, ʻo ka hapa ʻoi loa he 30-35 mau huna o ka protein).
- Hoʻomaʻamaʻa hope (e hoʻopau kēia i nā kaʻina hana catabolic a hoʻomaka i nā kaʻina hana hoʻōla, kūpono - 30 gram o ka protein i lawe koke ʻia).
- Ma mua o ka hiamoe (e pale kēia i kaʻiʻo o ka muscle mai catabolism no ka pō holoʻokoʻa, hiki iā ʻoe ke hoʻonui i ka lawelawe ʻana i 50 gram o ka protein lohi-assimilation).
Inā makemake ʻoe e hoʻokahe i kēlā mau paona keu, ʻo ke kumuhana aʻe no ka lawe ʻana i nā lulu protein i homemade no ka pohō kaumaha e kūpono iā ʻoe:
- Koke ma hope o ke ala ʻana (20-25 gram o ka protein i lawa, hiki iā ʻoe ke hoʻohui i kekahi mau ʻōpelu i kēia a hoʻololi i ka pāʻina mua me ka cocktail).
- ʻO ka hoʻolālā hope (30 gram o Rapid Protein e kōkua iā ʻoe e hoʻōla a hoʻonui i ka ikaika).
- Ma kahi o ka pāʻina hope loa a ma mua paha o ka hiamoe ʻana (i ke ahiahi, ʻaʻole pono ʻoe e hilinaʻi i nā huaʻaleʻale, no laila hiki ke pani ʻia i ka ʻaina ahiahi me ka cocktail i hana ʻia ma ke kumu o ka waiū momona momona momona).
© vzwer - stock.adobe.com
Nā ʻAina Hoʻonā Muscle
Inā makemake ʻoe e loaʻa ka nui o nā mākala, a laila, i ka hoʻohui i ka protein, ʻo ka ʻāpana nui o ka papaʻai e pono ai i nā carbohydrates paʻakikī. Hiki ke unuhi maʻalahi i kēia i loko o ka cocktail ma ka hoʻohui ʻana i ka oatmeal iā ia. ʻAʻole hana ʻino kekahi mau ʻōpelu paʻalima i maʻalahi, no laila hiki iā ʻoe ke hoʻohui palekana i nā hua, nā hua a i ʻole ka meli, akā i ke kaulike.
No laila, eia kekahi mau meaʻai e hōʻike ai mākou iā ʻoe pehea e hoʻoluliluli ai i kahi protein.
| 350 ml waiū + 80 gram o ka oatmeal + 200 ml o ka wai hua manu keʻokeʻo + 100 gram o nā strawberry | E hāʻawi kēia hui i kou kino e pili ana i ka 35 gram o ka protein protein digesting wikiwiki maikaʻi loa, e pili ana i 50 mau koleka o nā carbohydrates paʻakikī mai ka oatmeal, a me 25-30 mau kolamu o nā huaʻohina maʻalahi mai nā hua a me ka waiū. Kūpono kēia lulu no ka lawe koke ʻana ma hope o ke aʻo ʻana. |
| 400 ml wai + 250 ml wai manu hua keʻokeʻo + 1 maiʻa + 25 gram o ka meli + 25 gram o nā walnuts | ʻO ka inu ʻana i kēia lūlū e hāʻawi iā ʻoe ma kahi o 35 gram o ke protein kiʻekiʻe, ma kahi o 45 gram o nā carbs maʻalahi. Kūpono i waena o nā meaʻai, e hoʻolulu kēia lulu i kou kino no ka hana pono. |
| 350 ml waiū + 200 gram haʻihaʻi momona momona + ʻelua momona papa + 40 gram o nā raspberry | Hāʻawi kēia mea inu i ke kino me kahi o 50 gram o ka protein casein, kahi e hōʻoia ai i kahi lako o nā amino acid i loko o ke kahe koko no 5-6 mau hola. Aia he kakaikahi loa nā mea ʻaihā i loko, a ʻaʻole kēia cocktail e kumu i ka hoʻokuʻu ikaika ʻana o ka insulin. Kūpono no ka lawe ʻana ma mua o ka hiamoe. |
Nā Laina inu Slimming
ʻAʻole hiki ke lilo i ka paona ke ʻole ka ukali ʻana i ka papaʻai low-carb. ʻO ka nui o ka momona i ka papaʻai pono e liʻiliʻi - ʻaʻole i ʻoi aku ma mua o 1 gram i 1 kg o ke kino. No laila, hoʻomākaukau mākou i ka mea inu e like me ke kumumanaʻo like - kahi nui o nā protein, kahi liʻiliʻi o nā huaʻale a me nā momona. Kūpono kēia mau haʻalulu protein homemade no nā kaikamahine no ka mea haʻahaʻa lākou i ka calorie a ʻaʻole e hōʻeha i kāu kiʻi.
| 400 ml wai + 200 ml wai hua manu keʻokeʻo + ʻelua mea hoʻonanea momona + 50 gram low-calorie jam | E hāʻawi kēia mea inu olakino iā ʻoe ma kahi o 30 mau huna o ka protein maikaʻi a me nā kalakeke liʻiliʻi. Inā ʻike ʻoe i kahi uaki ʻole kalepona ma ke kūʻai aku, hiki iā ʻoe ke hoʻohui iā ia i ka cocktail, akā hiki ke loli ke ʻono no ka mea ʻoi aku ka maikaʻi. Kūpono no ka lawe koke ʻana ma hope o ka hoʻoikaika kino. |
| 400 ml o ka wai + 100 gram o ka waiū me ka momona momona + 100 ml o ka wai hua manu keʻokeʻo + 50 gram o ka oatmeal + 2 mau mea momona momona + 30 gram o nā hua hou a i ʻole ka jam kalori haʻahaʻa | Ma ka inu ʻana i kēia lulu, e loaʻa ana iā ʻoe ma kahi o 30 mau gram mai nā protein ʻokoʻa ʻelua: ka wikiwiki a me ka lohi o ka lawe ʻana. No laila, loaʻa iā ʻoe kahi ʻano analogue o kahi protein protein paʻakikī. Ma ka hoʻohui ʻana i ka oatmeal a me nā hua i kāu cocktail, e hoʻonui ʻoe i ka momona a hiki ke pani i kāu pāʻina mua me ia. |
| 400 ml ka wai + 300 mau lika momona momona momona + 2 mau mea momona momona + 100 mau huna o nā blueberry a i ʻole nā blueberry | Ma hope o ka inu ʻana i kēia cocktail, e loaʻa iā ʻoe ma kahi o 40 mau kolamu o ka casein protein, a hāʻawi nā blueberry a i ʻole nā blueberry i ka ʻono kokoleka momona, me ka hana ʻole me ka hoʻonui ʻana i ka nui o ka calorie. Kūpono no ka lawe ʻana ma mua o ka hiamoe. |
