He aha nā meaʻai meaʻai no ka holo kaʻa mauna?
Nā mea
Ke noʻonoʻo nei mākou, ma waho aʻe o ka hoʻomaʻamaʻa kino a me ka ʻenehana no ka hoʻomaikaʻi ʻana i ka paikika mauna, he aha nā mea ʻē aʻe e hiki ke hoʻonui maʻalahi i ka pono o ka hana.
ʻO ka meaʻai a me nā meaʻai meaʻai he mea nui o ka hoohalike.
No ka ʻike hou aku e pili ana i nā meaʻai meaʻai, ua hana mākou i kahi noiʻi liʻiliʻi e hoʻoholo ai i ka hana kaʻa mauna e hiki ke hana mai nā manaʻo he nui i ke kumuhana.
I loko o ka podcast, ua aʻo mākou e pili ana i ka inoa ʻōpio Farani ʻo Nutri & Co, hoihoi i kā lākou hoʻokokoke a me ka ʻike maopopo a lākou e hōʻike ai, a noi iā lākou e kōkua iā mākou e hoʻohui i nā meaʻai meaʻai hoihoi ke hele ʻoe i ka paikika mauna.
A laila kamaʻilio mākou e pili ana i nā nutraceuticals. ʻO Nutraceuticals kekahi meaʻai i loaʻa ka hopena maikaʻi i ke kino. Hiki iā ʻoe ke hoʻohana i ka huaʻōlelo "lāʻau". Loaʻa nā Nutraceuticals i nā meaʻai āpau, me ka nānā ʻole i ko lākou hopena, akā hiki ke hoʻopau ʻia e like me nā mea hoʻohui meaʻai, pauka, papa, a me nā wai.
⚠️ He faila kēia e hiki ai iā ʻoe ke hoʻoholo i nā waiwai o kekahi mau meaʻai meaʻai i loaʻa ka hopena maikaʻi ʻole i ka maikaʻi o ka haʻuki. I kēlā me kēia hihia, ʻaʻole mākou e ʻōlelo nei he mea nui ka ʻai ʻana i nā meaʻai meaʻai. He ʻokoʻa kēlā me kēia kanaka, a inā makemake ʻoe e hele i mua a loaʻa i ke alakaʻi, e nīnau i kahi mea ʻai meaʻai.
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ʻO ka meaʻai kaʻa kaʻa mauna, macro a me micronutrients
No ka holo lōʻihi a i ʻole ka holo kaʻa mauna kiʻekiʻe, pono ʻoe e ʻike i nā meaʻai e hāʻawi ai i ka ikehu a hiki iā ʻoe ke hoʻōla koke.
E mahele kakou i ke kumuhana i elua mau mahele nui:
- macronutrients: nā pūmua, nā ʻakika a me nā momona
- nā mea i hoʻopaʻa ʻia: nā huaora, nā minelala, nā ʻano trace a me nā antioxidants
Pehea ka nui o ka meaʻai haʻuki kūpono e pili ana i nā kaʻa kaʻa mauna?
ʻO ka hoʻomaʻamaʻa ʻana i ka paikika mauna e pono ai ka ikaika ma mua o nā mea āpau, me ka nānā ʻole ʻana i ka ikaika o nā ʻiʻo a i ʻole ka hoʻokuʻu koke ʻana o ka ikaika. Ma lalo o kēia mau kūlana, ʻo ka meaʻai momona i ka carbohydrate ka mea ʻai mua loa no ka poʻe holo kaʻa mauna. Hāʻawi ka ikehu i ka ʻai ʻana i ke ʻano o ka paʻi a i ʻole nā mea inu isotonic.
Akā ʻoiai ʻo ka poʻe holo kaʻa mauna i manaʻo nui ʻia he poʻe haʻuki hoʻomanawanui, pono anei e haʻalele ʻia ka ʻai ʻana i ka protein?
A eia ka meaʻai ke kī e pono ai ʻoe e pāʻani. ʻO nā protein nā poloka kūkulu physiological kūlohelohe o nā ʻiʻo a hāʻawi i ka ikehu. Ua ʻōlelo ʻo Science e loaʻa i nā mea pāʻani hoʻomanawanui nā hopena maikaʻi me ka 20% protein. Pili paha kēia helu i nā kaʻa kaʻa mauna, ʻo ke kaʻa paikikala, ka hele wāwae, a me ka heihei?
Ma muli o kēia kumumanaʻo, e hoʻomanaʻo i ka hana koʻikoʻi o nā micronutrients i ka hana haʻuki, ikaika, a me ka hoʻihoʻi. Me ka loaʻa ʻole o nā huaora a me nā minela, hiki ʻole ke komo ʻana o nā carbohydrates, nā momona a me nā protein, a me ka hoʻihoʻi ʻana ma hope o ka hoʻoikaika kino.
Eia naʻe, ʻaʻole paʻakikī ka hoʻohewa ʻana i kā mākou meaʻai a me kona mau hemahema.
No laila, hiki iā mākou ke ʻōlelo e pōmaikaʻi nā mea holo kaʻa mauna i ka lawe ʻana i nā meaʻai meaʻai, a inā pēlā, pehea a me nā mea hoʻohui meaʻai?
He aha nā meaʻai meaʻai e koho ai no ka holo kaʻa mauna?
ʻO ke koho ʻana i nā meaʻai meaʻai e kōkua i ke kākoʻo ʻana i ka hana haʻuki, ʻo ia ka hoʻomanawanui a i ʻole ka ikaika ʻiʻo.
Me kēia i ka noʻonoʻo, e hoʻāʻo mākou e hahai i kahi loiloi meaʻai haʻuki kūikawā, e nānā pono i ka hana o ka magnesium, multivitamins, omega-3s, vitamina D, ginseng a me ka pauka protein. ʻO ka mea maʻamau, ʻo ia ka nīnau o ka mea i kūlike loa i ka ʻōlelo o ka metabolism a me ka hana haʻuki.
He ʻoiaʻiʻo kēia no ka magnesium.
ʻO ka Magnesium he mineral koʻikoʻi no ka hana kino
ʻO ka Magnesium kahi mineral koʻikoʻi no ka hana maʻamau o ka metabolism cell a me ka ikehu. He mea nui nō hoʻi ia no ka ʻōnaehana nerve a no laila no ka hana neuromuscular.
E like me nā iona calcium a me ka acetylcholine e hoʻoulu ai i ka ʻiʻo, hiki i ka magnesium ke hoʻomaha i nā ʻiʻo.
ʻO ke kuleana a me nā pono o ka magnesium no nā kaʻa kaʻa mauna
I ka wā e pili ana i ka ikehu, loaʻa i ka magnesium kekahi mau mea maikaʻi i ka hana kino, hoʻomanawanui, a me ka ikaika ʻiʻo. ʻO ka Magnesium, kahi mineral koʻikoʻi i ka ʻōnaehana nerve, kōkua pū i ka hoʻokuʻu ʻana a me ka mālama ʻana i ka ikehu i ka wā hoʻoikaika kino. Ma ka pae kelepona, hoʻopaʻa ʻia ka magnesium i ka ATP, kahi molekele ikehu. No laila, hoʻemi ia i ka hopena o ka nalowale o ka ikehu a kōkua i ka mālama ʻana i ka ikehu ʻiʻo.
Kākoʻo maoli ka Magnesium i ka hana maʻamau o ka ʻōnaehana nerve a no laila ka pane ʻana o ka ʻiʻo i ka hoʻoikaika kino. Eia kekahi, hoʻolauna ʻo ia i kekahi mau mea i ʻike ʻole ʻia e ka poʻe kaʻa kaʻa a me nā kaʻa kaʻa mauna. ʻOiaʻiʻo, hiki i kēia mineral ke kiʻekiʻe kiʻekiʻe o ka nui o ka testosterone i nā kāne.
ʻO ka Magnesium kahi mea hoʻoponopono o nā hana antioxidant ma ke kiʻekiʻe o nā gonad, ka mea e hana ai i kēia hormone. A laila ʻoi aku ka maikaʻi o ka pae o ka testosterone manuahi a me ka ikaika. He kumu kēia e noʻonoʻo ai i ke koʻikoʻi o kēia hormone no ka ikaika a me ka mālama ʻana i ka nui o ka ʻiʻo, he mea nui ia no ke kino haʻahaʻa i ke kaʻa.
He aha nā meaʻai e loaʻa ai i nā magnesium?
Nui nā meaʻai i loko o ka magnesium. He ʻoiaʻiʻo loa kēia no ke kokoleka, nā nati Brazil, ka hua palaoa, nā cashews, nā ʻalemona, a me ka hū. Eia nō naʻe, ʻaʻole lawa ka ʻai ʻana o kēia mineral i nā pono meaʻai o nā pākeke.
Eia nō naʻe, ʻoiai ʻoi aku ka kiʻekiʻe o ka calcium ma nā papa, hiki ke kōkua i ka hoʻonui ʻana i ka magnesium i ka hoʻomaikaʻi ʻana i ka hana o ka mea biker mauna.
Pehea wau e koho ai i kahi mea hoʻohui Magnesium?
Kakaʻikahi nā mea hoʻohui magnesium maikaʻi. Pili nui kēia pilikia i kona assimilation. Hoʻopaʻa ʻia ka Magnesium i kahi mole (fatty acid, oxide, chloride, amino acid, etc.) e hana ma ke ʻano he mea lawe i ke kino. Ma muli o kēia mole, hiki ke ʻokoʻa ka absorption o ka mineral mai ka pōʻino a maikaʻi loa.
- I ka hihia mua, ua hoʻokuʻu ʻia ka magnesium oxide, i kekahi manawa ke alakaʻi i ka huhū o ka ʻōpū a i ʻole ka maʻi maʻi.
- ʻO ka ʻokoʻa, bisglycinate (Mg + ʻelua glycines), malate a i ʻole glycerophosphate (fatty acid) e komo maikaʻi loa.
Magnesium³
Tonus a me ke kaumaha
Multivitamins
ʻO nā multivitamins kekahi o nā meaʻai meaʻai olakino maikaʻi loa no ka poʻe haʻuki. No ka holo kaʻa mauna a i ʻole ka paikikala ma ke ʻano laulā, he mea hoʻohui kēia e hāʻawi ana i ka nui o nā micronutrients (huaʻai, mineral, trace element a me nā antioxidants) ma kahi ʻano koʻikoʻi i hoʻokahi a ʻelua paha capsules.
ʻO ke kuleana a me nā pono o nā multivitamins
ʻO nā multivitamins kahi kumu micronutrient koʻikoʻi, e hui pū ana i nā mea paʻakikī ke loaʻa i ka lā hoʻokahi, ʻoiai me nā meaʻai he nui, i hoʻokahi huahana.
No nā pono o nā kaʻa kaʻa mauna, loaʻa nā multivitamins i nā huaora B, i komo i ka synthesis o ka ikehu muscle. ʻO Flavin (vitamina B2), niacin (vitamin B3), pyridoxine (B6) a i ʻole ka huaora B12 he mea nui no ka hoʻokuʻu ʻana i ka ikehu maikaʻi i ka manawa (hoʻomanawanui a me ka ikaika). Aia pū kekahi mau minerala nui e like me ka chromium a i ʻole ka zinc. Hoʻokani ka hope i nā hana like loa me ka magnesium, ʻoi aku hoʻi he antioxidant, a kōkua i ka synthesis maikaʻi loa o ka testosterone ikaika.
Hoʻopili ʻia kēia mau pōmaikaʻi e nā huaora antioxidant āu e pono ai i ka wā a ma hope o ka hoʻoikaika kino.
Loaʻa i kekahi mau multivitamins kiʻekiʻe nā antioxidants i loaʻa i ka mea kanu. He mea koʻikoʻi kēia, ʻoi aku ka maikaʻi no ka hoʻihoʻi ʻana mai kahi holo lōʻihi a i ʻole ka hoʻokūkū paʻakikī. ʻO nā multivitamins kekahi o nā mea hoʻohui meaʻai pono ʻole no ke kaʻa paikikala, me ka hoʻokele mauna ...
Pehea e koho ai i ka vitamina a me ka mineral supplement?
E like me ka magnesium, ʻaʻole ʻo ka nui o nā meaʻai ka mea nui, akā ko lākou hiki ke hoʻopili a i ʻole bioavailability. He kūpono kēia koho no nā minelala a me nā huaora a me nā mea ʻala. ʻO nā pae hoʻohālikelike ʻē aʻe, e like me, no ka laʻana, ka hoʻopiha piha ʻana o nā meaʻai i manaʻo ʻia (pono e loaʻa nā huaora āpau), ka hiki ʻana mai o nā minela koʻikoʻi (magnesium, potassium, calcium, etc.), a me kahi haʻawina nui o nā antioxidants vitamina. , nā minerala. (zinc, selenium) a me ke koena o nā micronutrients (calcium / magnesium ratio ...) e hoʻolilo i ka multivitamin i multivitamin maikaʻi.
Nui
Antioxidant a me ka Immunity
He aha ka omega-3?
ʻAʻole hana ʻia nā momona ʻai a pau.
Ua kamaʻāina paha ʻoe i nā ʻakika momona koʻikoʻi Omega 3, Omega 6 a me 9. ʻO ka notation 3, 6, a i ʻole 9 e pili ana i ke ʻano molekala o nā ʻakika momona. Mai ka manaʻo olakino, pono e hoʻolako ʻia kēia mau momona kikoʻī i kahi kaulike, me ka Omega-3 he mea maʻamau ma mua o ka Omega-6.
Ke kuleana a me nā pono o ka omega-3
ʻO ka Omega-3 ALA, DHA (docosahexaenoic acid) a me ka EPA (eicosapentaenoic acid) he mau momona momona e pono ai no ka synthesis o ka ʻōnaehana nerve. Pono lākou no ka mālama ʻana i nā neurons a me ka ʻōnaehana nerve i ke ola.
Hoʻopilikia pū lākou i ke olakino cardiovascular.
He aha nā meaʻai i loaʻa i ka Omega-3?
ʻO nā kumu maikaʻi loa o ka Omega-3 he mau momona momona (ʻaila canola, ʻaila flaxseed, ʻaila wōnati, a me nā mea ʻē aʻe) a me nā iʻa ʻaila (sardines, salmon, tuna, mackerel, etc.). ʻO nā meaʻai ʻē aʻe, e like me ka ʻiʻo, ka waiū, ka paʻakai, a i ʻole nā hua, ʻaʻole hiki ke kōkua i ka ʻai meaʻai, akā ʻoi aku ka pinepine. ʻO kaʻoiaʻiʻo, ʻaʻole hiki mai ka Omega-3 fatty acids iā lākou iho, ua hui pū ʻia me Omega-6 a me 9 (monounsaturated fatty acids).
Eia nō naʻe, mai kahi ʻano olakino, pono e lawe ʻia nā Omega-3 ma ke ʻano maʻamau, ʻaʻole i loaʻa.
E ʻōlelo kākou ʻo ka hoʻonui pinepine ʻana i kā mākou meaʻai i ka pilikia. Manaʻo ʻia ka ʻai mau ʻana i ka Omega-3 no nā kumu i ʻōlelo ʻia ma luna (ke koko, kiʻekiʻe cholesterol, etc.). Ke noʻonoʻo nei i ka haʻahaʻa haʻahaʻa haʻahaʻa o ka omega-3 i loko o ka meaʻai, ʻoi aku ka maikaʻi o ke kaʻa kaʻa e hoʻohui i nā meaʻai hou ma ke ʻano o ka meaʻai meaʻai.
Hoʻokō lākou i nā pono e mālama i ka hana kino a me ke olakino i ka wā pōkole a me ka lōʻihi, pili pili nā mea ʻelua.
Pehea wau e koho ai i kahi mea hoʻohui Omega-3?
I ka loiloi ʻana i ka maikaʻi o ka meaʻai o kahi meaʻai meaʻai Omega 3. ʻO ka mea mua, pono e hōʻike maopopo ʻia ka nui o ka nui o nā ʻakika momona Omega 3, ʻo ia wale nō a i ʻole e pili ana i nā ʻakika Omega ʻē aʻe. Pono nō hoʻi e hōʻike i ke kiʻekiʻe o DHA a me EPA, no ka mea, ʻo ia nā moleke e pono ai no kā mākou metabolism. ʻO ka lawe ʻana i kēlā me kēia lā o kēia mau momona momona ʻelua he 250 mg EPA a me DHA. Eia nō naʻe, hiki ke hāʻawi ʻia kahi helu kiʻekiʻe no ka poʻe haʻuki, ma muli o ka ikaika o ka hike a i ʻole ka hoʻokūkū. He mea makemake nō hoʻi e hōʻike i ka nele o nā metala koʻikoʻi i ka hihia o nā omega-3 o ke kumu moana.
ʻO Omega 3
Puuwai a lolo
ʻO ka Vitamin D, he aha ia?
ʻO nā clichés e haʻi wale nei i ka huaʻa D e pili ana i ka hoʻopaʻa ʻana i ka calcium ua maʻalahi loa. Pili loa ia i ka hana maʻamau o nā genes he nui a me nā hana physiological pili loa i ke olakino, ka ikaika, a me ka hana kino. ʻO ka maʻamau, ʻo nā pae kiʻekiʻe o ka vitamina D i nā mea pāʻani e hoʻololi i ka ikaika, hoʻomanawanui, a me ka hoʻihoʻi ʻana ma hope o ka hoʻomaʻamaʻa.
Ke kuleana a me nā pono o ka Vitamin D
Hiki ke pilikia nui ka nele o ka huaora D no ka hoʻokuʻu ʻana i ka ikehu ʻiʻo a mālama i ka ikaika kino. ʻOiaʻiʻo, ua hoʻopili ʻia nā ʻike ʻepekema hou i ka vitamina D i ka synthesis maʻamau o ATP (kahi moleke ikehu kī), kāna hana ʻana e ka phosphocreatine, a me ka metabolism hormonal, ʻo ia hoʻi ka testosterone.
No ka holo kaʻa mauna, e like me nā haʻuki ʻē aʻe, hoʻoholo kēia mau pae hoʻohālike i ka hana haʻuki, hoʻomanawanui, a i ʻole ka pale ʻana i ka ʻiʻo. Eia nō naʻe, ua kū mai kahi pilikia koʻikoʻi ma muli o ka ʻai maʻamau, ʻoiai he mea makaʻala, ʻaʻole loa e hāʻawi i ka nui o ka vitamina D. ʻOiaʻiʻo, he mea maʻamau ka nele o ka vitamina D a lilo i mea kīnā kino koʻikoʻi no nā mea pāʻani. I kēia mau lā, ʻoi aku ka nui o nā poʻe ʻoihana meaʻai e manaʻoʻiʻo he pōmaikaʻi ka hoʻohui ʻana i ka vitamina D no ka poʻe haʻuki, inā ʻo ia ka hoʻomanawanui a i ʻole ka ikaika o ka hoʻokūkū.
Hoʻohui mākou ʻaʻole i kūlike nā kumukūʻai maʻamau i kēlā me kēia lā o 2000 IU / lā i ka ʻike ʻepekema.
Pehea wau e koho ai i kahi mea hoʻohui Vitamin D?
No ka huaora D, e like me nā mea hoʻohui ʻē aʻe, ʻaʻole lawe ʻia ka maikaʻi o ka meaʻai a me ka absorption.
No laila, pono e lawe pū ʻia kēia vitamina momona me nā momona e komo ai. ʻAʻole ʻōlelo ka hapa nui o nā mea hana ... Eia kekahi, pono ia he vitamina D3 (a i ʻole cholecalciferol) no ka hoʻopili maikaʻi ʻana a me ka hopena o kēia vitamina. Eia hou, ʻaʻole i ʻōlelo mau ʻia kēia ma nā wehewehe.
ʻAʻole maʻalahi ka komo ʻana o nā mea hoʻohui ʻo Vitamin D2 (ergocalciferol) ma muli o ko lākou bioavailability haʻahaʻa.
Wikamina D
Iwi a me ka pale ʻole
He aha ka ginseng?
He aʻa ʻo Ginseng i kūpono ma ke ʻano he mea kanu adaptogenic no ka mea ʻo kekahi mau molekala i loko e hoʻoulu i ka hoʻololi kūlohelohe o ke kino i ka hoʻoikaika a me ke koʻikoʻi physiological a noʻonoʻo paha.
Ma ke ʻano o ka holo kaʻa mauna, pono ka ginseng no ka hoʻomaikaʻi ʻana i ka hoʻomanawanui a me ka hoʻihoʻi ʻana mai ka heihei a i ʻole ka hoʻokūkū. Ma ka manawa lōʻihi, kōkua kāna mau adaptogenic i ka mālama a hoʻomaikaʻi i ka hana.
ʻO ke kuleana a me nā pono o ka ginseng
Ua aʻo ʻia i nā makahiki 1940, ʻo nā waiwai adaptogenic o ginseng e hiki ai ke hoʻololi maikaʻi i ka hoʻoikaika kino, ʻo ia hoʻi ka paikikala a me ke kaʻa mauna. E like me ka nui o nā adaptogens, he hopena honua a maikaʻi ka ginseng i ke kino ma muli o kāna mau mea hana, ginsenosides a me nā metabolites lua. Kōkua ia i ke kino e hoʻi i kahi kūlana kaulike ma hope o ka hoʻoikaika ikaika a lōʻihi. No laila, hiki ke kōkua nui i ka wā e hoʻihoʻi mai ai i nā holo kaʻa kaʻa mauna lōʻihi a i ʻole nā hoʻokūkū ikaika.
Eia nō naʻe, ʻaʻole lawa ka ʻai ʻana i nā ginseng e ʻohi ai i kāna mau pōmaikaʻi, ʻoi aku hoʻi inā ʻaʻole hoʻokaʻawale ʻia kāna mau mea hana. No laila, ʻoi aku ka maikaʻi o ke koho ʻana i kahi meaʻai meaʻai i ʻike ʻia no kāna ʻike o nā ginsenosides a me nā mea hana ʻē aʻe.
Pehea e koho ai i kahi hoʻohui ginseng?
Hiki ke ʻike ʻia kahi kumulāʻau ginseng maikaʻi e kāna mea hana maʻamau a me ka ʻike ginsenoside. Pono e mahalo ʻia kahi helu like a ʻoi aku paha ma mua o 5%. Ma kekahi ʻaoʻao, nui nā ʻano ginsenosides. Hoʻoholo nui ko lākou ʻokoʻa i ka maikaʻi a me nā waiwai adaptogenic o ka ginseng i hāʻawi ʻia no ka ʻai. Pono nā mea pāʻani e hōʻike i kahi hoʻopaʻapaʻa pololei a kikoʻī e pili ana i kēia mea.
ʻO Ginseng
Ka ikehu a me ka noonoo
ʻO ka pauka protein a me ka paikikala
Kaulana ʻia ka waiu waiu, holoholona a mea ʻai paha no kāna mau meaʻai nui (25 a 30 grams o ka protein maʻemaʻe i kēlā me kēia lawelawe). ʻO ia kekahi o nā macronutrients koʻikoʻi ʻekolu, me nā kalapona a me nā momona. ʻOiaʻiʻo, loaʻa iā lākou kahi hana hoʻolālā a me ka ikaika.
ʻO ke kuleana a me nā pōmaikaʻi o ka protein no ka poʻe holo kaʻa mauna
Kōkua ʻo Protein i ka mālama ʻana i ka nui o ka ʻiʻo, ʻo ia ka mea e hoʻoholo ai i ka hana haʻuki, me ka poʻe holo kaʻa mauna i ka wā o ka hoʻokūkū a i ʻole nā hike lōʻihi a paʻakikī. E hoʻomanaʻo i ka pau ʻana o ke kino a me ka ʻiʻo i hele pū ʻia me ka lawa ʻole o ka manawa hoʻōla he mea pale nui ia i ka mālama ʻana a me ka hoʻomaikaʻi ʻana i ka nui o ka ʻiʻo physiological a / a i ʻole ka ikaika. ʻO ka heihei kaʻa kaʻa mauna kiʻekiʻe i ka wā hoʻokūkū, ka lōʻihi a i ʻole ka ʻāina ʻino kekahi o nā kumu e pono ai ka pauda protein maikaʻi.
ʻO nā waikawa amino a lākou e hāʻawi ai e kōkua i ka mālama ʻana i ka synthesis protein muscle ma kekahi ʻaoʻao a hāʻawi i ka ikehu ma kekahi.
A laila hoʻololi ʻia nā protein i ka glucose, e mālama ana i nā mālama o nā carbohydrates a me glycogen i loko o ko mākou mau ʻiʻo.
Ma hea ʻoe e loaʻa ai nā kumu protein maikaʻi i kāu meaʻai?
ʻO kekahi mau meaʻai e like me ka ʻiʻo, ka iʻa, ka waiū, a me ka pī, nā lentil ʻulaʻula, quinoa, a i ʻole soy he kumu maikaʻi loa o ka protein. ʻO ka mea mua, loaʻa iā lākou ka nui o nā waikawa amino pono. ʻO 9 mau amino acids e pili pono ana i ka synthesis o kā mākou protein ponoʻī, ka ikehu a me nā kaʻina metabolic ʻē aʻe e pili ana i ka hana haʻuki.
Pehea e koho ai i kahi pauka protein?
Loaʻa i ka pauka protein maikaʻi nā 21 amino acids, nā mea pono a me nā mea pono ʻole, ma ke ʻano kaulike (i kapa ʻia ʻo aminogram). ʻO ka loaʻa ʻana o nā BCAA (Branched Chain Amino Acids), leucine, glutamine, methionine, lysine a me arginine e hoʻoholo ai, ma waena o nā kumu ʻē aʻe, ka waiwai o ka meaʻai o ka pauka protein. He ʻono maikaʻi (e like me ke kokoleka) a ʻoluʻolu ke inu.
ʻO ka huaʻai a me ka protein organik
Ike a me nā mea ʻē aʻe
ʻO ka meaʻai a i ʻole nā mea hoʻohui nutraceutical kahi wahi i lawe ʻole ʻia e ka poʻe kaʻa. Pono lākou no ka mālama ʻana a i ʻole ka hoʻomaikaʻi ʻana i ka hana haʻuki, a me ka ikehu kiʻekiʻe, no ka hoʻihoʻi maikaʻi ʻana a no ka mālama ʻana i ka ikaika pedaling, pono ʻoe e nānā e ʻike i ka mea e hana ai no ʻoe ma waena o ka hoʻonohonoho hoʻohui.
