{"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\/et\/how-much-protein-a-day\/","title":{"rendered":"See on, kui palju valku peaksite tegelikult p\u00e4evas s\u00f6\u00f6ma."},"content":{"rendered":"

P\u00e4evane valgukogus ei pruugi olla k\u00f5igile \u00fchesugune - siin saate teada, kuidas m\u00e4\u00e4rata enda jaoks p\u00e4evane valgukogus. <\/p>\n\n\n\n

Soovite teada, kui palju valku peaksite p\u00e4evas tarbima? Soovitatav p\u00e4evane toidukogus (RDA) on 0,8 grammi kehakaalu kilogrammi kohta p\u00e4evas - 46 grammi keskmise naise puhul. See vastab vaid 10 % p\u00e4evasest kaloraa\u017eist. Kui te ei ole v\u00e4ga aktiivne, on see t\u00f5en\u00e4oliselt piisav. See v\u00f5imaldab teil saavutada eesm\u00e4rgi vaevata, kui te j\u00e4rgite t\u00fc\u00fcpilist l\u00e4\u00e4ne toitumist.<\/p>\n\n\n\n

Et saada oma isiklikku valgu \"RDA-d\", korrutage number 0,36 teie kaaluga kilogrammides. (Istuva 150-kilose naise puhul oleks see 54 grammi.) Kui olete v\u00e4ga aktiivne v\u00f5i \"optimaalne valk<\/strong>\" mis v\u00f5ib aidata teil s\u00e4ilitada lihaseid ja toetada kaalulangust, kui te vananete <\/a>.<\/p>\n\n\n\n

Riikliku tervise- ja toitumisuuringu (National Health and Nutrition Examination Survey) viimaste andmete kohaselt s\u00f6\u00f6vad Ameerika naised juba umbes 68 grammi p\u00e4evas. \"Ei ole vaja valkude p\u00e4rast v\u00e4lja minna,\" \u00fctleb \u00fcks ekspert. \"Lihtsalt s\u00f6\u00f6ge erinevaid kalu, p\u00e4hkleid, ube, seemneid ja piimatooteid, sealhulgas jogurtit.\" V\u00f5tmes\u00f5nad on siinkohal k\u00f5rge valgusisaldusega toidud<\/a>. Siiski v\u00f5ib olla m\u00f5istlik suurendada oma valku kaugelt \u00fcle RDA.<\/p>\n\n\n\n

Millal suurendada oma valgu annust <\/h2>\n\n\n\n

Kui olete v\u00e4ga aktiivne<\/strong><\/h3>\n\n\n\n

See t\u00e4hendab v\u00e4hemalt 35-40 minutit m\u00f5\u00f5dukat treeningut neljal v\u00f5i viiel p\u00e4eval n\u00e4dalas, sealhulgas kaks v\u00f5i enam korda n\u00e4dalas j\u00f5utreeningut. Kaaluge 1,2 kuni 2 grammi toiduvalgu tarbimist kehakaalu kilogrammi (ehk umbes 0,5 kuni 0,9 grammi kilo) kohta p\u00e4evas. See kogus on parim lihaskoe taastamiseks. Eriti kui teete palju k\u00f5rge intensiivsusega treeninguid, n\u00e4itavad uuringud.<\/p>\n\n\n\n

Kui p\u00fc\u00fcate kaalust alla v\u00f5tta<\/strong><\/h3>\n\n\n\n

Valgu seedimine v\u00f5tab kauem aega kui s\u00fcsivesikute seedimine, mis tekitab t\u00e4isk\u00f5hutunde ja stimuleerib keha vabastama soolestikuhormooni peptiid YY, mis v\u00e4hendab n\u00e4lga. \"Kui te moodustate umbes 30 % oma p\u00e4evasest kaloraa\u017eist valkudega, siis s\u00f6\u00f6te loomulikult v\u00e4hem,\" \u00fctleb toitumisekspert. \"Valk v\u00e4hendab s\u00f6\u00f6giisu ja minu kogemuse kohaselt aitab ka isu kontrolli all hoida.\"<\/p>\n\n\n\n

Uuringud on erinevad selle kohta, kas tarbimine rohkem Valgud kaalulangus<\/strong> juhib. Teisest k\u00fcljest on uuringud kindlad, et valk aitab teil s\u00e4ilitada rohkem oma lihasmassi, kaotades samal ajal rasva. \u00dcks 2011. aasta uuring soovitab suurendada valku kuni 1,8-2 grammi kehakaalu kilogrammi (umbes 0,8-0,9 grammi naela kohta) kohta p\u00e4evas, et v\u00e4ltida lihaskaotust, kui kaloreid piiratakse. V\u00e4hendage rafineeritud s\u00fcsivesikuid, et kompenseerida lisakaloreid valgu lisamisega.<\/p>\n\n\n\n

Kui sa keskeas<\/strong> on<\/strong><\/h3>\n\n\n\n

Vanuse kasvades rohkem valku s\u00f6\u00f6mine v\u00f5ib aidata s\u00e4ilitada lihaseid ja ennetada osteoporoosi. \"Nii j\u00e4\u00e4te tugevamaks ja funktsionaalsemaks,\" \u00fctleb ekspert. 2015. aasta uuringus suutsid \u00fcle 50-aastased t\u00e4iskasvanud, kes umbes kahekordistasid RDA-d (1,5 grammi valku kilogrammi v\u00f5i 0,68 grammi kehakaalu naela kohta), juba nelja p\u00e4eva p\u00e4rast paremini taastada ja s\u00e4ilitada lihaseid, v\u00f5rreldes RDA-d s\u00f6\u00f6nud kontrollr\u00fchmadega.<\/p>\n\n\n\n

RDA kahekordistamine annab teile \"optimaalse valgu\", mida enam kui 40 toitumisspetsialisti hiljuti toimunud proteiinide tippkohtumisel propageeris. Optimaalne valk moodustab umbes 15-25 % teie p\u00e4evasest kaloraa\u017eist, mis on siiski madalam kui paljude populaarsete valgurikaste dieetidega soovitatud tase. P\u00e4evas v\u00f5ib see tunduda 20-30 grammi s\u00f6\u00f6gi ja 12-15 grammi vahepala kohta. See t\u00e4hendab 90 kuni 105 grammi p\u00e4evas.<\/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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