{"id":193,"date":"2021-11-15T11:55:00","date_gmt":"2021-11-15T11:55:00","guid":{"rendered":"https:\/\/neshio.de\/?p=193"},"modified":"2021-11-16T14:35:14","modified_gmt":"2021-11-16T14:35:14","slug":"wie-viel-protein-am-tag","status":"publish","type":"post","link":"https:\/\/neshio.de\/da\/hvor-meget-protein-om-dagen\/","title":{"rendered":"S\u00e5 meget protein b\u00f8r du egentlig spise om dagen"},"content":{"rendered":"

Det daglige proteinindtag er ikke n\u00f8dvendigvis det samme for alle - her kan du finde ud af, hvordan du selv bestemmer det daglige proteinindtag. <\/p>\n\n\n\n

Gad vide, hvor meget protein du b\u00f8r indtage dagligt? Den anbefalede daglige tilf\u00f8rsel (RDA) er 0,8 gram per kilo kropsv\u00e6gt per dag - 46 gram for en gennemsnitlig kvinde. Det svarer til kun 10 % af de daglige kalorier. Hvis du ikke er s\u00e6rlig aktiv, er det sandsynligvis tilstr\u00e6kkeligt. Det vil give dig mulighed for at n\u00e5 m\u00e5let uden problemer, hvis du f\u00f8lger en typisk vestlig kost.<\/p>\n\n\n\n

For at f\u00e5 dit personlige protein-\"RDA\" skal du gange tallet 0,36 med din v\u00e6gt i kilo. (For en stillesiddende kvinde p\u00e5 150 pund ville det v\u00e6re 54 gram.) Fordobl det, hvis du er meget aktiv eller \"optimalt protein<\/strong>\" som kan hj\u00e6lpe dig med at bevare muskler og st\u00f8tte v\u00e6gttab, n\u00e5r du bliver \u00e6ldre. <\/a>.<\/p>\n\n\n\n

If\u00f8lge de seneste data fra National Health and Nutrition Examination Survey spiser amerikanske kvinder allerede omkring 68 gram om dagen. \"Der er ingen grund til at anstrenge sig for at f\u00e5 protein,\" siger en ekspert. \"Spis bare et udvalg af fisk, n\u00f8dder, b\u00f8nner, fr\u00f8 og mejeriprodukter, herunder yoghurt.\" N\u00f8gleordene her er f\u00f8devarer med h\u00f8jt proteinindhold<\/a>. Det kan dog v\u00e6re klogt at \u00f8ge dit proteinindhold langt ud over RDA.<\/p>\n\n\n\n

Hvorn\u00e5r skal du \u00f8ge din proteindosis? <\/h2>\n\n\n\n

Hvis Du er meget aktiv<\/strong><\/h3>\n\n\n\n

Det betyder, at man skal dyrke mindst 35-40 minutters moderat motion fire eller fem dage om ugen, herunder styrketr\u00e6ning to eller flere gange om ugen. Overvej at indtage 1,2 til 2 gram kostprotein pr. kilo (eller ca. 0,5 til 0,9 gram pr. pund) kropsv\u00e6gt dagligt. Denne m\u00e6ngde er bedst til at genopbygge muskelv\u00e6v. Is\u00e6r hvis du tr\u00e6ner meget med h\u00f8j intensitet, viser forskningen.<\/p>\n\n\n\n

Hvis du fors\u00f8ger at tabe dig<\/strong><\/h3>\n\n\n\n

Protein tager l\u00e6ngere tid at ford\u00f8je end kulhydrater, hvilket giver en m\u00e6thedsfornemmelse og stimulerer kroppen til at frigive tarmhormonet peptid YY, som reducerer sult. \"Hvis du indtager ca. 30 % af dine daglige kalorier i form af protein, vil du naturligt spise mindre,\" siger en ern\u00e6ringsekspert. \"Protein reducerer appetitten, og det er min erfaring, at det ogs\u00e5 hj\u00e6lper med at kontrollere trangen.\"<\/p>\n\n\n\n

Unders\u00f8gelserne er blandede med hensyn til, om indtagelse af mere Protein til v\u00e6gttab<\/strong> f\u00f8rer. Forskningen er derimod sikker p\u00e5, at protein kan hj\u00e6lpe dig med at bevare mere af din muskelmasse, mens du taber fedt. En unders\u00f8gelse fra 2011 foresl\u00e5r, at man \u00f8ger proteinindtaget til 1,8 til 2 gram pr. kilo kropsv\u00e6gt om dagen for at forhindre muskeltab, n\u00e5r kalorierne begr\u00e6nses. Reducer de raffinerede kulhydrater for at kompensere for de ekstra kalorier ved at tilf\u00f8je protein.<\/p>\n\n\n\n

Hvis Du er midaldrende<\/strong> er<\/strong><\/h3>\n\n\n\n

At spise mere protein, n\u00e5r man bliver \u00e6ldre, kan hj\u00e6lpe med at vedligeholde musklerne og forebygge knoglesk\u00f8rhed. \"S\u00e5 du forbliver st\u00e6rkere og mere funktionel,\" siger eksperten. I en unders\u00f8gelse fra 2015 var voksne over 50 \u00e5r, som omtrent fordoblede RDA (med 1,5 gram protein pr. kilo eller 0,68 gram pr. pund kropsv\u00e6gt), bedre i stand til at genopbygge og vedligeholde muskler efter blot fire dage sammenlignet med kontrolgrupper, som spiste RDA.<\/p>\n\n\n\n

En fordobling af din RDA giver dig \"optimalt protein\", et begreb, der blev fremf\u00f8rt af mere end 40 ern\u00e6ringseksperter p\u00e5 et nyligt proteintopm\u00f8de. Optimalt protein udg\u00f8r omkring 15 til 25 % af dine daglige kalorier, hvilket stadig er under det niveau, der anbefales af mange popul\u00e6re proteinrige di\u00e6ter. P\u00e5 en dag kan det svare til 20-30 gram pr. m\u00e5ltid og 12-15 gram pr. mellemm\u00e5ltid. Det betyder 90 til 105 gram dagligt.<\/p>","protected":false},"excerpt":{"rendered":"

Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr […]<\/p>\n","protected":false},"author":2,"featured_media":219,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[17,16],"tags":[],"class_list":["post-193","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ernaehrung","category-gesundheit"],"acf":[],"yoast_head":"\nSo viel Protein am Tag sollte man wirklich zu sich nehmen<\/title>\n<meta name=\"description\" content=\"Wie viel Protein am Tag sollte man zu ich nehmen? 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Anderson","author_link":"https:\/\/neshio.de\/da\/author\/a-gladon\/"},"uagb_comment_info":0,"uagb_excerpt":"Die t\u00e4gliche Proteinzufuhr ist nicht unbedingt f\u00fcr alle gleich \u2013 hier erfahren Sie, wie Sie die Tagesdosis an Protein f\u00fcr 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