{"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\/es\/cuanta-proteina-al-dia\/","title":{"rendered":"Esta es la cantidad de prote\u00ednas que realmente debes consumir al d\u00eda"},"content":{"rendered":"

La ingesta diaria de prote\u00ednas no es necesariamente la misma para todo el mundo - aqu\u00ed puedes descubrir c\u00f3mo determinar la ingesta diaria de prote\u00ednas para ti mismo. <\/p>\n\n\n\n

\u00bfSe pregunta cu\u00e1ntas prote\u00ednas debe consumir al d\u00eda? La cantidad diaria recomendada (CDR) es de 0,8 gramos por kilogramo de peso corporal al d\u00eda: 46 gramos para una mujer media. Esto equivale a s\u00f3lo 10 % de calor\u00edas diarias. Si no es muy activo, probablemente sea suficiente. Esto le permitir\u00e1 alcanzar el objetivo sin esfuerzo si sigue una dieta occidental t\u00edpica.<\/p>\n\n\n\n

Para obtener su \"CDR\" personal de prote\u00ednas, multiplique el n\u00famero 0,36 por su peso en libras. (Para una mujer sedentaria de 150 libras, ser\u00edan 54 gramos.) Dupl\u00edquelo si es muy activa o \"prote\u00edna \u00f3ptima<\/strong>\"que puede ayudarle a mantener la masa muscular y a perder peso a medida que envejece. <\/a>.<\/p>\n\n\n\n

Seg\u00fan los \u00faltimos datos de la Encuesta Nacional de Salud y Nutrici\u00f3n, las mujeres estadounidenses ya consumen unos 68 gramos al d\u00eda. \"No hay necesidad de desviarse del camino para obtener prote\u00ednas\", dice un experto. \"Basta con comer pescado variado, frutos secos, alubias, semillas y productos l\u00e1cteos, incluido el yogur\". Las palabras clave son alimentos ricos en prote\u00ednas<\/a>. Sin embargo, puede ser prudente aumentar sus prote\u00ednas mucho m\u00e1s all\u00e1 de la CDR.<\/p>\n\n\n\n

Cu\u00e1ndo aumentar la dosis de prote\u00ednas <\/h2>\n\n\n\n

Si eres muy activo<\/strong><\/h3>\n\n\n\n

Esto significa hacer al menos de 35 a 40 minutos de ejercicio moderado cuatro o cinco d\u00edas a la semana, incluido el entrenamiento de fuerza dos o m\u00e1s veces por semana. Considere la posibilidad de consumir diariamente entre 1,2 y 2 gramos de prote\u00ednas alimentarias por kilo (o entre 0,5 y 0,9 gramos por libra) de peso corporal. Esta cantidad es la mejor para reconstruir el tejido muscular. Especialmente si se realiza mucho entrenamiento de alta intensidad, sugiere la investigaci\u00f3n.<\/p>\n\n\n\n

Si est\u00e1 intentando perder peso<\/strong><\/h3>\n\n\n\n

Las prote\u00ednas tardan m\u00e1s en digerirse que los hidratos de carbono, lo que te hace sentir saciado y estimula al organismo a liberar la hormona intestinal p\u00e9ptido YY, que reduce el hambre. \"Si compones alrededor del 30 % de tus calor\u00edas diarias con prote\u00ednas, comer\u00e1s menos de forma natural\", afirma un experto en nutrici\u00f3n. \"Las prote\u00ednas reducen el apetito y, seg\u00fan mi experiencia, tambi\u00e9n ayudan a controlar los antojos\".<\/p>\n\n\n\n

Los estudios son contradictorios sobre si el consumo de m\u00e1s Prote\u00ednas para adelgazar<\/strong> conduce. La investigaci\u00f3n, por otro lado, est\u00e1 seguro de que la prote\u00edna puede ayudarle a mantener m\u00e1s de su m\u00fasculo magro mientras se pierde grasa. Un estudio de 2011 sugiere aumentar la prote\u00edna hasta 1,8 a 2 gramos por kilogramo (alrededor de 0,8 a 0,9 gramos por libra) de peso corporal por d\u00eda para evitar la p\u00e9rdida de m\u00fasculo cuando se restringen las calor\u00edas. Reduce los carbohidratos refinados para compensar las calor\u00edas extra a\u00f1adiendo prote\u00ednas.<\/p>\n\n\n\n

Si la mediana edad<\/strong> son<\/strong><\/h3>\n\n\n\n

Comer m\u00e1s prote\u00ednas a medida que se envejece puede ayudar a mantener los m\u00fasculos y prevenir la osteoporosis. \"As\u00ed te mantienes m\u00e1s fuerte y funcional\", dice el experto. En un estudio de 2015, los adultos mayores de 50 a\u00f1os que aproximadamente duplicaron la CDR (con 1,5 gramos de prote\u00edna por kilo o 0,68 gramos por libra de peso corporal) fueron m\u00e1s capaces de reconstruir y mantener el m\u00fasculo despu\u00e9s de s\u00f3lo cuatro d\u00edas, en comparaci\u00f3n con los grupos de control que comieron la CDR.<\/p>\n\n\n\n

Duplicar su CDR le proporciona la \"prote\u00edna \u00f3ptima\", un concepto impulsado por m\u00e1s de 40 nutricionistas en una reciente Cumbre de la Prote\u00edna. Las prote\u00ednas \u00f3ptimas representan entre el 15 y el 25 % de las calor\u00edas diarias, por debajo del nivel recomendado en muchas dietas hiperproteicas. A lo largo de un d\u00eda, esto puede suponer entre 20 y 30 gramos por comida y entre 12 y 15 gramos por tentempi\u00e9. Es decir, entre 90 y 105 gramos diarios.<\/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\/es\/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 […]","_links":{"self":[{"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/posts\/193","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/comments?post=193"}],"version-history":[{"count":12,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/posts\/193\/revisions"}],"predecessor-version":[{"id":240,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/posts\/193\/revisions\/240"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/media\/219"}],"wp:attachment":[{"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/media?parent=193"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/categories?post=193"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/neshio.de\/es\/wp-json\/wp\/v2\/tags?post=193"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}