2020年の植物ベースのダイエット朝食

前書き

過去数年で、ますます多くの個人が、菜食主義者またはビーガンの食事療法を遵守すること、または肉ベースの食品の使用を最小限にすることに関心を抱いています。 肉ベースの食物からの変化は、より栄養があり、より簡単に入手できる植物ベースの食物を得ています。 個人は、健康とウェルネスの目的、動物の健康と動物虐待との闘争、または精神的な要因のために、ビーガンダイエット計画を試みるかもしれません。 2016年、Academy of Nutrition、and Dieteticsは、ベジタリアンまたはビーガンの食事療法が、大人、子供、さらには妊娠中または授乳中の女性のすべての食事のニーズを満たせると述べました。 小さな変更を実装する提案が世界的な問題の選択を修正することは珍しくありません。 

肉の代わりとしての植物ベースのタンパク質は、それらの1つにすぎません。 心配するのは、人間の健康と健康、動物環境、伐採、または幸福の調整(またはそれらのすべて)であるかどうか、植物ベースのタンパク質源への切り替えは、対処する基本的な(そしておいしい)方法に相関する可能性があります それら。 ただし、この変更には、植物の健康なタンパク質の使用の無駄と最適化を指摘して、私たちの行動に何らかの変更を加える必要があります。 FReSHは、これらの組織がもたらすことができるオプションに確実に集中し、健康的なタンパク質に焦点を当てます。 

しかし、十分な健康的なタンパク質と重要な栄養素を入手することは、肉や動物由来の食物を食べない人にとっては難しくなります。 個人は、十分な健康的なタンパク質、ビタミン、鉄、およびカルシウムB-12を得るために、事前に準備する必要があります。 ベジタリアンおよびビーガンの食事療法に関する通常の心配は、健康的なタンパク質の摂取量が十分でない可能性があることです。 多くの専門家は、戦術的な菜食主義者またはビーガンの食事計画があなたが必要とするすべての栄養素をあなたに供給することができることに同意します。 つまり、特定の植物性食品には、他の植物性食品よりもはるかに健康的なタンパク質が含まれています。 

高タンパクの食事プランは、筋肉組織の靭性、体重、および満腹感の低下につながる可能性があります。 おそらく、あなたは賢いペットを飼っていて、ビーガンに行く必要があると決めました。 おそらく、あなたはあなたの生態学的影響を軽減するために牛肉の消費を減らしているでしょう。 要因が何であれ、おそらくあなたの食事療法で肉の消費を最小限に抑えるとき、適切な植物ベースの健康的なタンパク質を得ることは不可欠になります。 どうして? 満腹感を引き起こすものであり(別名過食を止める)、力を与え、筋肉組織の構築と維持を支援することを考えると、すべての料理には多くの健康的なタンパク質が必要です(特にヘルスクラブ中毒の場合)。 

明るい面:私たちの食料供給は現在、植物ベースの健康的なタンパク質資源でいっぱいです。 5年前、ヘンプシードとチアシードはスーパーラックに置かれていませんでした。 どちらも最高のビーガン健康プロテインパウダーではありませんでした。 現在、手羽先やハンバーガーなしで要件を満たすことができます。 それを行う最も健康的な実行可能な方法はどのようなものですか? ここでは、植物ベースの健康的なタンパク質について調べるために必要なものは何でもあります。 主に野菜や植物性食品のさまざまな供給源で、動物の肉を切り詰めてプレートを積み込み、身体を支えている人が増えているため、植物性の食事療法の魅力が高まっています。 これは、株や世界の情報とともに、人間の健康と健康に関する優れた情報です。

  • 1個(2.03ポンド)のオーガニック植物ベースのクリーミーチョコレートファッジプロテインパウダーが含まれています
  • 有機植物ベースのタンパク質(エンドウ、玄米、チアシード)21グラム、有機食物繊維6グラム、正味炭水化物4グラム、砂糖0グラム、1食当たり150カロリー
  • 水、牛乳、またはお好みのプロテインシェークレシピと混ぜて、簡単な朝食や軽食をお楽しみください。 ベイキングラムがケーキ、マフィン、ブラウニー、またはクッキーにタンパク質とエネルギーを与えるときに使用
  • 男性、女性、子供向けの健康的な外出先での栄養に最適です。 これらは、食事の交換、スムージーブースター、筋肉の除脂肪、筋肉の回復、運動の前後に最適です。
  • 電子レンジは製品の栄養価に悪影響を与える可能性があるため、電子レンジの使用はお勧めしません。



第1章:植物ベースの食事とは何ですか?

「植物ベース」という用語は、植物に由来する食品に豊富に含まれる食事計画を説明し、できれば精製せずに「全体」を摂取します。 植物ベースのダイエット計画は、主に野菜、果物、豆、ナッツ、種子、根(ジャガイモ、一例を挙げると)、および穀物で構成されています。 一方、「動物ベース」では、肉、乳製品、卵などの動物アイテムに焦点を当てたダイエット計画を説明しています。 植物ベースの食事療法の世界には、さまざまな種類があります。 ベジタリアンダイエットプランでは、肉(鶏肉、牛肉、豚肉、その他すべて)、魚、貝類は除外されます。 ただし、通常は卵と牛乳、および牛乳由来の製品が含まれます(以下の用語「ラクトオボベジタリアン」が使用します)。 

A “pescatarian” diet plan refers to a plant-based diet plan that additionally includes fish and/or fish and shellfish, however, no meat is present. Exactly, how do you obtain an adequate dose of healthy protein on a plant-based diet regimen? This is an incredibly popular inquiry and a vital one. Yet, even if you aren’t adhering to a plant-based diet plan, do you know how many healthy proteins you should be consuming daily? Just how much healthy protein do we require? Well, in the United States, the Dietary Reference Intake (DRI) for healthy protein is between 0.8 to 1.0 grams of healthy protein per kilo of body weight. 

健康的なタンパク質は絶対に不可欠な栄養素であり、私たちの体が機能する方法においていくつかの重要な機能を果たしますが、かなりの量は必要ありません。 多くのアメリカ人は、必要な健康的なタンパク質の量のほぼ2倍を食べます。 過剰な健康的なタンパク質を体内に保存することはできないことに留意することが重要です。最終的には、その除去により肝臓と腎臓に圧力がかかります。 極端に健康的なタンパク質摂取は、特定のがん細胞(すなわち、結腸、バスト、前立腺、膵臓)、腎臓の状態、および骨の衰弱に関連しています。 少量のホールフードを選択して摂取する場合は、体に負担をかけずに、必要なすべての健康的なタンパク質を摂取する必要があります。

タンパク質とは? なぜそれが必要なのですか?

健康なタンパク質は、体のあらゆる細胞に存在することを考えると、生命の基盤であると考えられています。 健康的なタンパク質は、長い鎖で互いに接続されているアミノ酸で構成されています。 20種類のアミノ酸があり、さまざまなアミノ酸が設定されているシリーズは、特定の健康なタンパク質の義務を確立するのに役立ちます。

健康的なタンパク質はに貢献します

  • 体全体に粒子を移動します。
  • セルの修理サービスを支援し、新しいセルを作成します。
  • 細菌や感染症から身体を保護します。
  • 若者、若年成人、および妊婦に適切な発達と成長を提供します。

適切な量の健康的なタンパク質を食事プランにロードしないと、これらの重要な機能を失う危険があります。 ある時点で、それは筋肉組織の損失などの問題を引き起こし、拡張に失敗し、心臓と肺の性能を損ない、死に至ります。

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第2章:植物ベースの食事とは何ですか?

Why Is Protein So Important?

As you might or might not understand, healthy proteins are made up of amino acids, called the “structure blocks” of life. Healthy protein assists create enzymes, hormonal agents, antibodies, and creating brand-new cells. The human body can make 9 of the 22 amino acids that make up healthy proteins. 

Arginine

Identified as a semi-essential or "conditionally" necessary amino acid, they rely on the developing phase and health and wellness condition of the person. It can be found in: almonds, beetroots, Brazil nuts, buckwheat, carrots, cashews, celery, chickpeas, coconut, cucumbers, flaxseed, garlic, green veggies, hazelnuts, kidney beans, leeks, lentil, lettuce, dietary yeast, onion, parsnips, pecans, want nuts, potatoes, pumpkin seeds, radishes, sesame seeds, sprouts, sunflower seeds, and walnuts.

Histidine

Particularly required throughout early stages for the correct development and growth – it used to be thought to be just important for infants, yet, it is currently recognized to be necessary for grownups. It can be found in apples, bananas, beans, beetroots, buckwheat, carrots, melon, cauliflower, celery, citrus fruits, cucumber, dandelion, endive, garlic, eco-friendlies, beans, mushrooms, pomegranates, radish, rice, algae, sesame, spirulina, spinach, and turnip.

Isoleucine

Essential for muscle mass upkeep, manufacturing, and healing – particularly post-workout. It is associated with hemoglobin development, the management of blood sugar levels, embolism's development, and power. It can be found in almonds, avocados, cashews, chickpeas, coconut, lentils, olives, papaya, algae, and most seeds like sunflower.

Leucine

Necessary for development hormonal agent manufacturing, cell manufacturing, and repair service, it stops muscle mass loss. It is used when dealing with problems such as Parkinson's condition. It can be found in almonds, asparagus, avocados, chickpeas, coconut, lentils, oats, olives, papayas, rice, sunflower seeds, and walnuts.

Lysine

Great for calcium absorption, bone growth, nitrogen upkeep, cell repair work, hormonal agent manufacturing, antibody manufacturing. It can be found in amaranth, apples, apricots, beans, beetroots, carrots, celery, cucumber, dandelion eco-friendlies, grapes, papayas, parsley, pears, peas, spinach, and turnip eco-friendlies.

Methionine

It is described as the "cleaner" – essential for fat emulsification, food digestion, anti-oxidant (cancer cells avoidance), arterial plaque avoidance (heart wellness), and heavy metal elimination. It can be found in black beans, Brazil nuts, cashews, kidney beans, oats, sesame seeds, spirulina, spinach, sunflower seeds, and watercress.

Phenylalanine

A forerunner for tyrosine and the indicating particles of dopamine, norepinephrine (noradrenaline), and epinephrine (adrenaline), in addition, a forerunner to the skin pigment: melanin. Sustains understanding and memory, mind procedures, and altitude perception. It can be found in apples, beetroots, carrots, cashews, flaxseed, hazelnuts, dietary yeast, parsley, pineapples, pumpkin seeds, sesame seeds, sunflower seeds, spinach, and tomatoes.

Threonine

Screens physical healthy proteins for their preservation or reuse. It can be found in almonds, beans, carrots, celery, chickpeas, collards, flaxseed, eco-friendlies, green leafy veggies, kale, lentils, lima beans, nori, nuts, papayas, sesame seeds, sunflower seeds, and walnuts.

Tryptophan

It is required for niacin and serotonin manufacturing, discomfort perception, and monitoring of the rest of the body. It can be found in Brussels sprouts, carrots, celery, chives, dandelion eco-friendlies, endive, fennel, dietary yeast, pumpkin seeds, sesame seeds, break beans, spinach, sunflower seeds, walnuts, and turnips.

Valine

Aids muscular tissue manufacturing, healing, strength, endurance - balance nitrogen degrees, and it is utilized in the therapy of alcohol-related mental retardation. It can be found in apples, almonds, bananas, beetroots, broccoli, carrots, celery, dandelion environment-friendlies, lettuce, dietary yeast, okra, parsley, parsnips, pomegranates, potatoes, squash, turnips, and tomatoes.

Within the world of plant-based diet regimens, there are a lot of different kinds. A vegetarian diet plan excludes meat (fowl, beef, pork, and all the others), fish and, shellfish. It, however, typically includes eggs and milk and milk-derived products (the term “lacto-ovo vegetarian” uses below). A “pescatarian” diet plan refers to a plant-based diet plan that additionally includes fish and/or fish and shellfish, however, no meat is present.

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減量を助け、体重増加を防ぐことができます

When it comes to losing weight, healthy protein is exceptionally vital. As you understand, you require the consumption of fewer calories than you burn to slim down. Scientific researches well sustain that consuming healthy protein can enhance the number of calories you lose weight by increasing your metabolic rate (calories out) and decreasing your hunger (calories in). Healthy protein at around 25-30% of the complete everyday calories has been revealed to enhance the metabolic rate by as much as 80-100 calories each day, opposed to the usual reduced healthy protein diet regimens. Most likely, the essential benefit of healthy protein to weight loss is its capacity to decrease hunger and trigger a spontaneous decrease in calorie consumption. Healthy protein keeps you feeling satiated better than both fats and carbohydrates. 

One research in overweight men revealed that healthy protein at an amount of 25% of calories consumed, enhanced the sensations of feeling full, lowered the need for late-night snacking by fifty percent, and minimized compulsive thoughts regarding food by 60%. In one more research study, females that raised their healthy protein consumption to 30% of calories wound up eating 441 fewer calories each day and shed 11 extra pounds in 12 weeks – merely by including extra healthy protein to their diet regimen. 

Healthy protein does not just assist you shedding weight, it can prevent you from gaining weight in the first place. In one research, a moderate boost in healthy protein from 15% to 18% of calories minimized the number of fat individuals gained back after weight-loss by 50%. A high healthy protein consumption, additionally, aids you in maintaining and developing muscular tissue mass, which burns a handful of calories all the time. Consuming a lot of healthy protein makes it easier to adhere to any weight management diet plan – be it high-carb, low-carb, or something in between. According to these research studies, a healthy protein consumption, of around 30% of the total calories, might be optimum for fat burning. It enhances your metabolic rate and triggers a spontaneous decrease in calorie consumption. This totals up to 150 grams daily for a person on a 2000-calorie diet regimen. You can determine it by increasing your calorie consumption by 0.075.

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筋肉だけでなく、強さを得るのに役立ちます

Muscular tissues are mainly constructed of healthy protein. Just like a lot of cells in your body, muscular tissues are vibrant and continuously being broken down and rebuilt. To gain muscle mass, your body must manufacture much more muscle mass with healthy protein than it breaks down. To put it simply, there requires to be a net positive, healthy protein equilibrium in your body – frequently called nitrogen equilibrium, as healthy protein is high in nitrogen. Because of this, individuals that desire a lot of muscle mass require to consume a higher quantity of healthy protein (and lift weights, obviously). It is well recorded that a greater healthy protein consumption assists in constructing muscle mass and toughness. Individuals that wish to maintain the muscular tissue they’ve already gained might require to raise their healthy protein consumption when shedding body fat, as a high healthy protein consumption can aid protect against muscle mass loss that typically happens during a weight loss.

Researches typically do not look at the portion of calories, however, they look at the daily grams of healthy protein per kgs or extra pounds of body weight when it comes to muscular tissue mass. A typical suggestion for gaining muscle mass is 1 gram of healthy protein per extra pound of body weight or 2.2 grams of healthy protein per kg. Various other researchers have approximated the healthy protein amount requires to be a minimum of 0.7 grams per extra pound or 1.6 grams per kg. Countless researches have attempted to establish the ideal quantity of healthy protein for muscle mass gain; however, they could not converge to a single verdict. 

Some researches reveal that a greater intake than 0.8 grams per extra pound (1.8 grams per kg) has no advantage, while others suggest that the consumption of more than 1 gram of healthy protein per extra pound (2.2 grams per kg) is the best. It is difficult to offer specific numbers due to contrasting research outcomes, however, 0.7 – 1 gram per extra pound (1.6 – 2.2 grams per kg) of body weight appears to be a reasonable range. If you have an abundance of body fat, making use of either your lean mass or your objective weight, as opposed to your complete body weight, is a great concept, as it is mainly your lean mass that identifies the quantity of healthy protein you require. If you desire to preserve and/or gain muscle mass, it is vital to consume an adequate amount of healthy protein. The majority of researches recommend that 0.7 – 1 gram per extra pound of lean mass (1.6 – 2.2 grams per kg) suffice.

Various other circumstances that can increase protein needs

Ignoring for a moment muscular tissue mass and body objectives, individuals that are more energetic, do require even more healthy protein than individuals that are less active. If your work is requiring you to constantly stroll around, run, do kind of swimming or workout, you require to consume even more healthy protein. Endurance professional athletes, likewise, require substantial quantities of healthy protein – about 0.5-0.65 grams per extra pound, or 1.2-1.4 grams per kg. Older generations have a raised amount of healthy protein required – approximately 50% more than the DRI, or about 0.45-0.6 grams per extra pound (1-1.3 grams per kg) of body weight. This can aid stop the weakening of bones and sarcopenia (decrease in muscular tissue mass), both substantial issues in seniors. Individuals recuperating from injuries might additionally require even more healthy protein. Healthy protein demands have substantially been boosted by all those individuals that are energetic, in addition to that, older individuals and adults receive beneficial results as healthy proteins help to recuperate from injuries.

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第3章:体に最適なタンパク質RDAの計算方法

Healthy protein is a vital nutrient; its intake is essential for the wellness of your muscle mass and, for the wellness of the heart. Consuming healthy protein can, also, aid you handle specific illness and sustain your weight-loss initiatives. The quantity of healthy protein you need to take in is based upon your weight, exercise, age and various other variables.

タンパク質のRDA

The Recommended Dietary Allowance, or RDA, for healthy protein is based on your weight. Most individuals ought to take in 0.8 grams of healthy protein per kilo of body weight. Aspects such as whether you are a professional athlete or are an expectant woman can additionally play an important factor in your healthy protein consumption. Individuals can eat up to 2 grams of healthy protein per kilo of bodyweight without long-term consequences. According to a 2016 evaluation post in the Journal of Food Functionality, the bearable limitation of healthy protein intake is 3.5 grams per kilo of body weight: it is basically more than 4 times than the basic amount that the RDA suggests for healthy protein. Extreme healthy protein consumption over a long-term period might impact the gastrointestinal, kidneys or vascular wellness.

タンパク質のRDAの計算

To figure out just how much healthy protein you ought to be consuming, there is a simple formula: take your weight, which you most likely recognize in extra pounds, and then you need to transform it to kgs. The ordinary American male evaluates to have 195.7 extra pounds (matching approximately 88.77 kilos), while the typical American woman evaluates to have 168.5 extra pounds (which amounts to a concerning 75.21 kilos). Considering that most individuals need to consume about 0.8 grams of healthy protein per kilo of body weight, this implies that the RDA formula is: (0.8 grams of healthy protein) x (weight in kilos).

 Provided this standard, many males should consider that they should have an intake of 71 grams of healthy protein daily, due to the fact that 0.8 x 88.77 = 71.016. Ladies should eat around 60 grams of healthy protein each day, considering that the equation gives 0.8 x 75.21 = 60.168. You can additionally simply increase your weight in extra pounds by 0.36 grams of healthy protein if you are having problem computing your body weight in kilos. This would change the RDA formula to the following: (0.36 grams of healthy protein) x (weight in extra pounds). There is a selection of healthy protein consumption calculators offered online if you are not comfortable in computing your RDA for healthy protein by hand. You can use sites like the “United States Department of Agriculture’s Dietary Reference Intakes Calculator”.

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より多くのタンパク質が必要な人

The RDA for healthy protein usually is 0.8 gram per kilo of body weight, lots of individuals can take in extra healthy protein safely. Professional athletes, for example, can eat as much of healthy protein as they desire as they burn a lot by exercising. Other individuals, like expecting females, nursing mothers and older generations additionally require eating even more of this nutrient. The quantity of healthy protein you ought to eat as a professional athlete relies on the sort of exercise you take part in. Generally, individuals carrying out different workout routines ought to eat: 

  • Minimum exercise (periodic stroll or extending): 1.0 gram of healthy protein per kilo of body weight.
  • Modest exercise (regular weight-lifting, quick strolling): 1.3 grams of healthy protein per kg of body weight.
  • Extreme training (professional athletes, routine joggers): 1.6 grams of healthy protein per kilo of body weight.

Expectant ladies, likewise, require eating even more healthy protein than the standard suggested. According to a 2016 research in the Journal of Advances in Nutrition, women need to take in between 1.2 and 1.52 grams of healthy protein per kilo of weight every day while pregnant. The reduced quantity (1.2 grams) is appropriate for very early maternities stages of around 16 weeks, while the top quantity is advised for later maternities of about 36 weeks. The assumption of healthy protein by expectant ladies isn’t just crucial for the development of the fetus; it is additionally vital in assisting the mothers’ body prepare to nurse their kids.

第4章:タンパク質のニーズを計算する方法

It is crucial that we consume a sufficient amount of healthy protein each day to cover our body’s requirements. Do you recognize just how much healthy protein you require? Numerous professional athletes and other people that work out a lot assume that they ought to enhance their healthy protein consumption to assist them to shed their weight or construct even more muscle mass. It is real that the extra you work out, the higher your healthy protein requirement will undoubtedly be.

健康的なタンパク質摂取ガイドライン

Healthy proteins are the standard foundation of the body. They are comprised of amino acids and are required for the formation of muscular tissues, blood, skin, hair, nails, and the wellbeing of the interior body’s organs. Besides water, healthy protein is one of the most abundant compounds in the body, and the majority of it is in the skeletal muscle mass. Considering this, it is assuring to understand that according to the Dietary Guidelines for Americans between 2015-2020, most individuals obtain sufficient healthy protein daily. The very same record directs out that the consumption of fish and shellfish, and plant-based proteins such as seeds and nuts, are frequently lacking. If you are an athlete, nonetheless, your healthy protein requirements might be somewhat greater considering that resistance training and endurance exercises can swiftly break down muscular tissue healthy protein. 

The basic standards for strength-trained and endurance professional athletes, according to the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, is the recommended amount laying in between 1.2 and 2 grams of healthy protein per kg of body weight to achieve maximum efficiency and the health and wellness of the body. If you are attempting to gain even more muscular tissue, you might assume that you require a lot more healthy protein, yet this isn’t what you should do. There is proof that very strict professional athletes or exercisers might take in even more healthy protein (over 3 grams/kilograms daily), but for the typical exerciser, consumption of as much as 2 grams/per kg daily suffices for building muscle mass.

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タンパク質のニーズを決定するさまざまな方法

When establishing your healthy protein requirements, you can either recognize a percent of overall day-to-day calories, or you can target in detail the number of grams of healthy protein to eat each day. 

Percent of daily calories 

Present USDA nutritional standards recommend that adult males and females should take an amount in between 10 and 35 percent of their overall calories intake from healthy protein. To obtain your number and to track your consumption, you’ll require to understand the number of calories you eat daily. To keep a healthy and balanced weight, you need to take in about the same variety of calories that you burn daily. Just increase that number by 10 percent and by 35 percent to obtain your variety when you understand precisely how many calories you take in daily. As an example, a male that eats 2,000 calories each day would more or less require to eat between 200 to 700 calories every day of healthy protein. 

Healthy protein grams each day

As an option to the portion method, you can target the specific amount of healthy protein grams each day. One straightforward method to obtain an amount of healthy protein grams daily is to equate the percent array into a particular healthy protein gram variety. The mathematical formula for this is very easy. Each gram of healthy protein consists of 4 calories, so you will just need to split both calorie array numbers by 4. A guy that consumes 2,000 calories daily must take in between 200 and 700 calories from healthy protein or 50 to 175 grams of healthy protein. There are various other methods to obtain a much more specific number which might consider lean muscular tissue mass and/or exercise degree. You can establish your fundamental healthy protein requirement as a percent of your complete day-to-day calorie consumption or as a series of healthy protein grams daily.

Healthy protein needs based on weight and activity

The ordinary adult demands a minimum of 0.8 grams of healthy protein per kg of body weight each day. One kg equates to 2.2 extra pounds, so an individual that has 165 extra pounds or 75 kg would more or less require around 60 grams of healthy protein daily. Your healthy protein requirements might raise if you are very active. The Academy of Nutrition and Dietetics, American College of Sports Medicine and the Dietitians of Canada, recommend that professional athletes require even more healthy protein. They recommend that endurance professional athletes (those that often take part in sports like running, biking, or swimming) take in 1.2 to 1.4 grams of healthy protein per kilo of body weight daily which equates to 0.5 to 0.6 grams of healthy protein per extra pound of body weight. The companies recommend that strength-trained professional athletes (that engage in exercises like powerlifting or weightlifting often) take in 1.6 to 1.7 grams of healthy protein per kg of body weight. This equates to 0.7 to 0.8 grams of healthy protein per extra pound of body weight.

Healthy protein needs based on lean body mass

A new approach of finding out how much healthy protein you require is focused on the degree of the exercise (how much energy you spend) and your lean body mass. Some professionals really feel that this is an exact extra method because our lean body mass needs extra healthy protein for upkeep than fat. Lean body mass (LBM) is merely the quantity of bodyweight that is not fat. There are various methods to identify your lean body mass, yet the most convenient is to deduct your body fat from your overall body mass. You’ll require to establish your body fat percent. There are various methods to obtain the number of your body fat consisting of screening with skin calipers, BIA ranges, or DEXA scans. You can approximate your body fat with the following calculating formula. To determine your overall body fat in extra pounds, you will need to increase your body weight by the body fat portion. If you evaluate yourself to be 150 pounds and that your fat percent is 30, then 45 of those bodyweight pounds would certainly be fat (150 x 30% = 45). Compute lean body mass. Merely deduct your body fat weight from your overall body weight. Utilizing the exact same instance, the lean body mass would certainly be 105 (150 – 45 = 105).

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タンパク質のニーズを計算する

While the above standards offer you a general idea of where your healthy protein consumption needs to drop, determining the quantity of day-to-day healthy protein that’s right for you, there is another method that can assist you in tweaking the previous results. To identify your healthy protein requirements in grams (g), you need to initially determine your weight in kgs (kg) by separating your weight in pounds by 2.2. Next off, choose the number of grams of healthy protein per kilo of bodyweight that is appropriate for you. Use the reduced end of the array (0.8 g per kg) if you consider yourself to be healthy but not very active.  You should intake a more significant amount of protein (in between 1.2 and 2.0) if you are under tension, expecting, recuperating from a health problem, or if you are associated with extreme and constant weight or endurance training. (You might require the recommendations of a physician or nutritional expert to assist you to establish this number). Increase your weight in kg times the number of healthy protein grams per day.

For instance: 

A 154 pound man that has as a routine exercising and lifting weights, but is not training at an elite degree: 

154 lb/2.2 = 70 kg. 

70 kg x 1.7 = 119 grams healthy protein each day. 

Healthy protein as a percent of complete calories

An additional means to determine how much healthy protein you require is utilizing your everyday calorie consumption and the percentage of calories that will certainly originate from healthy protein. Figure out exactly how many calories your body requires each day to keep your current weight. Discover what your basic metabolic rate (BMR) is by utilizing a BMR calculator (often described as a basic power expense, or BEE, calculator). Figure out the amount of calories you burn via day-to-day tasks and include that number to your BMR. Next off, choose what portion of your diet plan will certainly originate from healthy protein. The percent you pick will certainly be based upon your objectives, physical fitness degree, age, type of body, and your metabolic rate. The Dietary Guidelines for Americans 2015-2020 advises that healthy protein represent something in between 10 percent and 35 percent for grownups suggested caloric intake. Multiply that percentage by the complete variety of calories your body requires for the day to establish overall everyday calories from healthy protein. Split that number by 4. (Quick Reference – 4 calories = 1 gram of healthy protein.)

For instance: 

A 140-pound woman that eats 1800 calories each day consuming a diet plan having 20 percent of the total caloric intake consisting of healthy protein:

1800 x 0.20 = 360 calories from healthy protein.

360 calories/ 4 = 90 grams of healthy protein each day.

Compute daily protein need

To establish your day-to-day healthy protein requirement, increase your LBM by the suitable task degree.

  • Less active (normally non-active): increase by 0.5.
  • Light task (consists of strolling or horticulture): increase by 0.6.
  • Modest (30 mins of a modest task, thrice weekly): increase by 0.7.
  • Energetic (one hr of workout, 5 times regular): increase by 0.8.
  • Really energetic (10 to 20 hrs of regular workout): increase by 0.9.
  • Professional athlete (over 20 hrs of regular workout): increase by 1.0.

Based upon this approach, a 150-pound individual with an LBM of 105 would certainly need a day-to-day healthy protein amount that varies between 53 grams (if inactive) to 120 grams (if very active).

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体重1キログラムあたり何グラムのタンパク質を食べるべきですか?

The quantity of healthy protein you take in is essential for your wellness. Lots of people ought to take in 0.8 grams of healthy protein per kilo of body weight, however, this quantity can alter based upon different elements. Individuals that are expecting, lactating, that have particular health and wellness problems or that are extremely energetic, commonly need even more healthy protein than the standard.

Healthy protein requirement per kilogram

You need to recognize your healthy protein demand per kg of body weight. Basically, the Recommended Dietary Allowance or RDA for healthy protein is 0.8 gram per kg of body weight. Specific diet plans, like low-carbohydrate diet plans or the Atkins diet and even paleo diet regimens, might need you to eat even more healthy protein than this while still permitting you to take in a well-balanced diet regimen. Various other diet plans, like the Dukan diet or the predator diet regimen, concentrate on consuming only healthy protein and fat. Raising the quantity of healthy protein you consume can be healthy and balanced and excellent, mainly if the healthy protein you are eating is originating from different resources. However, according to the Harvard Medical School, taking in even more than 2 grams of healthy protein per kg of body weight or even more can be harmful to your wellness. According to the Centers for Disease Control, the ordinary American male values 195.7 extra pounds (or 88.77 kilos), while the typical American lady values 168.5 extra pounds (or 75.21 kilos). Given that the RDA is 0.8 grams of healthy protein for every single kilo of body weight, this indicates that a lot of males need to take in about 71 grams of healthy protein daily. Females that are a bit smaller sized ought to generally take in around 60 grams of healthy protein each day.

第5章:タンパク質の健康上の利点

Healthy protein assists to maintain body cells healthy, consisting of muscular tissues, body organs, nerve system, skin, blood, and hair. It additionally functions as a transportation system for oxygen, minerals, vitamins, and fats. Additionally, consuming healthy protein can assist you in managing your weight since it takes longer to absorb a protein-rich meal. After taking in a meal with healthy protein, you are most likely to feel completely satisfied and full for much longer. Some healthy protein foods have extra health and wellness advantages. Fish, such as salmon, tuna, herring, and trout, are high in healthy protein and additionally omega-3 fats that are important for the general health and wellness of the body. Legumes are high in healthy protein, and they’re high in fiber; they are rich in phytochemicals that might have wellness advantages.

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