Etu protein sitere n’iru ihe ndina nwere ike ịkwalite uto akwara

Ndinaya

• Nchịkọta
• Sayensị dị n'azụ ya
• Nke a ọ bụ maka mmadụ niile?
• Kedu ihe ị ga-eri?
• Ezi-protein Ezi ntụziaka
• Mmeju vs. ezigbo nri
• Wepu

Nchịkọta

Ma ị chọrọ ifelata ma ọ bụ nweta ya, nri nwere oke protin bụ isi.

Ihe ị na-atụ aro ka calorie gị kwa ụbọchị kwesịrị ịgụnye:

• Pasent 10 ruo 35 nke protein
• Pasent 45 ruo 65 site na carbohydrates
• Pasent 20 ruo 35 nke abụba

Onyinye a na-enye kwa ụbọchị nke protein bụ 0,8 gram kwa kilogram nke arọ ahụ. Otú ọ dị, nnyocha na-egosi na ndị na-eme egwuregwu na-erite uru site na protein ka ukwuu iji mee ka uru ahụ too. Ndị na - ebuli ibu ma ọ bụ na - eme ọzụzụ na - eguzogide ọgwụ nwere ike irite uru site na iri protein 1.3 ruo 1.8 gram kwa kilogram nke arọ ahụ kwa ụbọchị.

Nke ahụ pụtara na nwoke nwere ọrụ 180-paụnd kwesịrị iri ihe dịka 106 ruo 147 gram protein kwa ụbọchị maka uto ahụ. Nwanyị na-arụsi ọrụ ike nke nwere otu narị paụnd na-eri ihe kwesịrị iri ihe dị ka gram 83 ruo 114 kwa ụbọchị.

Enwere oge kachasị mma iji rie protein a? Mgbe ị na-akụ ihe oriri kwa ụbọchị kachasị mkpa, nyocha na-atụ aro na oge protein nwere ike ime ihe dị iche.

A na - agwakọta ihe ọmụmụ banyere ma ị na - eri protein ngwa ngwa mgbe mgbatị ahụ nwere mmetụta bara uru na uto ahụ. Ọtụtụ nnyocha na-egosi na protein e riri tupu ị lakpuo ụra nwere ike ịkwalite uto ahụ.

Sayensị dị n'azụ ya

Protein ọnọ amino acid, nke na-arụ akwara anyị arụ. Akwara anyị na-edozi onwe ha ma too mgbe anyị na-ehi ụra. A na-ebuli hormone too n'oge a. Nke a na hormone boosts muscle ibu na mbelata abụba.

Nnyocha egosiwo na ọ bụrụ na ị na-eri protein buru ibu tupu ị lakpuo ụra, ị ga-eji ohere a zuru oke na oke uto ahụ ma bulie uru uru. Nke a na-eme n'ihi na ị na-enye amino acid dị mkpa maka nrụzi na uto.

Otu ihe ọmụmụ 2012 nyochapụtara mmetụta nke iri protein tupu ị lakpuo ụra na ụmụ nwoke 16 tozuru eto eto. Ha mere otu mgbatị nke mgbede na mgbede ma nye ha gram 20 ozugbo emechara ahụ. Nkeji iri atọ tupu ihi ụra, mmadụ asatọ n'ime ihe ọ aụ aụ na-aba n'anya na gram 40 nke casein. A na-amụba ọnụ ọgụgụ protein protein na ụmụ nwoke asatọ ndị riri ihe ọ caseụ caseụ casein tupu ha alakpuo ụra. Nke a nyere ihe akaebe na protein na-abawanye mgbatị ahụ mgbake n'abalị.

Ọzọ si na 2015 lebara ụmụ okorobịa 44 anya ka ha mechara usoro ọzụzụ izu iri na abụọ. Ndị niile sonyere riri nri protein dị elu (gram 1.3 nke kilogram kwa kilogram). Otu otu na-a aụ ihe ọ drinkụ drinkụ tupu ha alakpu ụra nwere protein protein 27.5 na gram 15 nke carbohydrates. Ndi otu ndi ozo natara mmanya ebebo. Ndị otu na-a drinkụ ihe ọ proteinụ proteinụ protein ahụ hụrụ ọganihu ka ukwuu na ike ahụ ike, oke akwara, na oke eriri ahụ.

Agbanyeghị, ọmụmụ ihe abụọ a nwere oke. O doro anya na ma ọmụmụ ma mmụba nke protein zuru oke kwa ụbọchị ma ọ bụ ihe oriri protein kpọmkwem tupu ị lakpuo mere ka uru uru.

Agbanyeghị, nyocha ahụ niile gbasara oriri protein na uto akwara emeela ka ha were "proteinin casein (~ 30-40 g) tupu ịrahụ ụra nwere ike ịbawanye MPS [njikọ protein protein] na oke metabolic n'abalị niile. ” Ha na-akwado oriri protein maka abalị maka ndị na-eme egwuregwu na-azụ n'ụtụtụ n'isi n'erighị nri, ma ọ bụ na mgbede mgbe nri abalị gasịrị.

Na nyocha dị iche iche nke carbohydrates na-atụle nri nri nri tupu ụra, ndị otu protein emeela ka metabolism dị mma.

Nke a ọ bụ maka mmadụ niile?

Ihe omumu nke 2011 mere ka o ghara idi ike. Iri na isii “ndị okenye ahụ siri ike” sonyere na ọmụmụ ihe ahụ. Anyịnya na-etinye casein asatọ, protein na-agbari nwayọ nwayọ, tupu ị lakpuo ụra. Nkera nke ọzọ nwere placebo. Ndị na-eri protein protein casein gosipụtara nguzo protein zuru oke n'abalị. Nke a pụtara na protein na-eri nri tupu ụra na-akwalite uto ahụ, ọbụlagodi na ndị okenye na ndị na-adịghị arụ ọrụ.

Agbanyeghị, ihe ndị ọzọ na-egosi na n'ime ndị na-anọkarị otu ebe, ndị buru oke ibu, nri nri tupu ị lakpuo ụra na-abawanye ogo insulin n'ụtụtụ echi ya. Nke a nwere ike ibute oke uru. Nke a yiri ka ọ bụ eziokwu banyere protein na carbohydrates. Ya mere, uru nke abalị, nri nri protein na-ehi ụra na-ahụkarị ndị egwuregwu, ndị na-emega ahụ kwa ụbọchị, ma ọ bụ ndị agadi.

Kedu ihe ị ga-eri?

Ọ bụrụ n’ịchọrọ ịkwalite uto mọzụlụ n’oge ụra, kedụ ihe ị ga-eri? Onye toro eto kwesiri inwe ihe nwere ihe dika gram 10 rue 20.

Ezigbo isi mmalite protein gụnyere:

• ulo ozuzu okuko
• azụ na azụ
• tofu
• nri, lentil, na peas
• Yogọt Greek, cheese cheese, na cheese ricotta
• akwa
• akụ

Ihe dị ka ounce 3 nke ọkụkọ, salmọn, anụ pịrị apịtị dị pasent iri itoolu, ma ọ bụ iko iko nke esiri esi ma ọ bụ lentil ga-enyere gị aka iru akara protein gram 20. Fọdụ nri snoo elu kwesịrị ekwesị gụnyere:

• 1 iko 1 pasent mmiri ara ehi abụba obi chiiz
• otu iberi achịcha na ahụekere peekere na otu iko nke 1 pasent mmiri ara ehi
• otu ihe na-enye onyinye nke yogọt Greek dị larịị na mkpụrụ osisi
• àkwá atọ siri ike

Ezi-protein Ezi ntụziaka

• ọkụkọ bruschetta, na-egosi tomato cherry na basil mara mma
• skinny lemon tilapia, ya na ude mmiri lemon ihendori
• ero bison sliders, na gbazee chiiz na iberi tomato
• lentil braised na akwukwo nri, buru oke nri
• ihe kacha vegan protein burrito, juru na quinoa na nwa agwa

Mmeju vs. ezigbo nri

Ọ bụ ezie na ntụ ntụ, ịkwa jijiji, na ogwe osisi nwekwara ike inye protein zuru oke, ọ ka mma ịmị nri "ezigbo" kama imirikiti nri.

Ihe mgbakwunye ndị a anaghị enye otu nri dịka nri dum dị ka anụ anụ, akwa, ma ọ bụ yogọt. Ha na-ejikọtakarịkwa shuga ma ọ bụ ihe na-esi ísì ụtọ nke nwere ike ịnweta nnukwu calorie. Kedu ihe ọzọ, Nchịkwa anaghị edozi usoro nchịkwa nri na ọgwụ ọjọọ na U.S. Nke ahụ kwuru, ihe ọmụmụ ndị ahụ edepụtara n'elu jiri mgbakwunye protein, ọ bụghị nri protein agwakọtara.

Ọ bụrụ n ’ọ bụrụ na ịnwee nsogbu ị na-egbo mkpa kalori ma ọ bụ protin a na-atụ aro kwa ụbọchị, ịmị protein pụrụ ịbụ ezigbo nhọrọ. Ngalaba Ọrụ Ugbo nke United States na-atụ aro ihe dị ka calorie 2,600 kwa ụbọchị maka nwoke na-eme nke ọma na klọrọ 2,000 kwa ụbọchị maka nwanyị na-arụ ọrụ nke ọma maka idozi ibu. Ọ bụrụ na ị na-ezube ifelata, mkpa kalori gị ga-adị ala.

Wepu

Ọ bụrụ na ị na-achọ ịkwalite uto ahụ ike site na mgbatị gị, tụlee ịgbakwunye protein na usoro mgbede gị. Site n’inye amino acid nke mọzụlụ gị chọrọ idozi ma wughachi n’oge ị na-ehi ụra, ị nwere ike irite uru mgbe ị na-arahụ ụra.