{"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\/fi\/kuinka-paljon-proteiinia-paeivaessae\/","title":{"rendered":"N\u00e4in paljon proteiinia sinun pit\u00e4isi todella sy\u00f6d\u00e4 p\u00e4iv\u00e4ss\u00e4."},"content":{"rendered":"

P\u00e4ivitt\u00e4inen proteiininsaanti ei v\u00e4ltt\u00e4m\u00e4tt\u00e4 ole kaikille sama - t\u00e4st\u00e4 saat selville, miten voit m\u00e4\u00e4ritt\u00e4\u00e4 p\u00e4ivitt\u00e4isen proteiininsaannin itsellesi. <\/p>\n\n\n\n

Mietitk\u00f6, kuinka paljon proteiinia sinun pit\u00e4isi kuluttaa p\u00e4ivitt\u00e4in? Suositeltu p\u00e4iv\u00e4annos on 0,8 grammaa painokiloa kohti p\u00e4iv\u00e4ss\u00e4, eli 46 grammaa keskiverto naisella. T\u00e4m\u00e4 vastaa vain 10 % p\u00e4ivitt\u00e4isist\u00e4 kaloreista. Jos et ole kovin aktiivinen, t\u00e4m\u00e4 on todenn\u00e4k\u00f6isesti riitt\u00e4v\u00e4 m\u00e4\u00e4r\u00e4. N\u00e4in saavutat tavoitteen vaivattomasti, jos noudatat tyypillist\u00e4 l\u00e4nsimaista ruokavaliota.<\/p>\n\n\n\n

Saadaksesi henkil\u00f6kohtaisen proteiinin \"RDA-arvosi\" kerro luku 0,36 painollasi kilogrammoina. (Istumaty\u00f6t\u00e4 tekev\u00e4lle 150-kiloiselle naiselle se olisi 54 grammaa.) Kaksinkertaista se, jos olet hyvin aktiivinen tai \"optimaalinen proteiini<\/strong>\", joka voi auttaa sinua s\u00e4ilytt\u00e4m\u00e4\u00e4n lihakset ja tukemaan painonpudotusta ik\u00e4\u00e4ntyess\u00e4si. <\/a>.<\/p>\n\n\n\n

Kansallisen terveys- ja ravitsemustutkimuksen (National Health and Nutrition Examination Survey) viimeisimpien tietojen mukaan amerikkalaiset naiset sy\u00f6v\u00e4t jo noin 68 grammaa p\u00e4iv\u00e4ss\u00e4. \"Ei ole tarvetta l\u00e4hte\u00e4 liikkeelle proteiinista\", sanoo er\u00e4s asiantuntija. \"Sy\u00f6 vain monipuolisesti kalaa, p\u00e4hkin\u00f6it\u00e4, papuja, siemeni\u00e4 ja maitotuotteita, my\u00f6s jogurttia.\" Avainsanat t\u00e4ss\u00e4 ovat proteiinipitoiset elintarvikkeet<\/a>. Saattaa kuitenkin olla viisasta lis\u00e4t\u00e4 proteiinim\u00e4\u00e4r\u00e4\u00e4 huomattavasti yli RDA-arvon.<\/p>\n\n\n\n

Milloin proteiiniannosta kannattaa lis\u00e4t\u00e4 <\/h2>\n\n\n\n

Jos olet hyvin aktiivinen<\/strong><\/h3>\n\n\n\n

T\u00e4m\u00e4 tarkoittaa v\u00e4hint\u00e4\u00e4n 35-40 minuuttia kohtuullista liikuntaa nelj\u00e4n\u00e4 tai viiten\u00e4 p\u00e4iv\u00e4n\u00e4 viikossa, mukaan lukien voimaharjoittelu v\u00e4hint\u00e4\u00e4n kaksi kertaa viikossa. Harkitse 1,2-2 grammaa ravintoproteiinia kehon painokiloa kohti (noin 0,5-0,9 grammaa kiloa kohti) p\u00e4ivitt\u00e4in. T\u00e4m\u00e4 m\u00e4\u00e4r\u00e4 on paras lihaskudoksen uudelleenrakentamiseen. Etenkin, jos harrastat paljon korkean intensiteetin harjoittelua, tutkimusten mukaan.<\/p>\n\n\n\n

Jos yrit\u00e4t laihduttaa<\/strong><\/h3>\n\n\n\n

Proteiinin sulaminen kest\u00e4\u00e4 kauemmin kuin hiilihydraattien, mik\u00e4 saa sinut tuntemaan olosi kyll\u00e4iseksi ja stimuloi kehoasi vapauttamaan suolistohormoni YY-peptidi\u00e4, joka v\u00e4hent\u00e4\u00e4 n\u00e4l\u00e4ntunnetta. \"Jos muodostat noin 30 % p\u00e4ivitt\u00e4isist\u00e4 kaloreistasi proteiinilla, sy\u00f6t luonnollisesti v\u00e4hemm\u00e4n\", sanoo ravitsemusasiantuntija. \"Proteiini v\u00e4hent\u00e4\u00e4 ruokahalua, ja kokemukseni mukaan se auttaa my\u00f6s hallitsemaan mielihaluja.\"<\/p>\n\n\n\n

Tutkimukset ovat ristiriitaisia sen suhteen, onko enemm\u00e4n Proteiini painonpudotukseen<\/strong> johtaa. Toisaalta tutkimukset ovat varmoja siit\u00e4, ett\u00e4 proteiini voi auttaa sinua s\u00e4ilytt\u00e4m\u00e4\u00e4n enemm\u00e4n v\u00e4h\u00e4rasvaista lihasta samalla kun menet\u00e4t rasvaa. Er\u00e4\u00e4ss\u00e4 vuonna 2011 tehdyss\u00e4 tutkimuksessa ehdotetaan proteiinin lis\u00e4\u00e4mist\u00e4 jopa 1,8-2 grammaan painokiloa kohti (noin 0,8-0,9 grammaa kiloa kohti) p\u00e4iv\u00e4ss\u00e4 lihaskadon est\u00e4miseksi, kun kaloreita rajoitetaan. V\u00e4henn\u00e4 puhdistettuja hiilihydraatteja, jotta voit kompensoida ylim\u00e4\u00e4r\u00e4iset kalorit lis\u00e4\u00e4m\u00e4ll\u00e4 proteiinia.<\/p>\n\n\n\n

Jos sin\u00e4 keski-ik\u00e4inen<\/strong> ovat<\/strong><\/h3>\n\n\n\n

Proteiinin lis\u00e4\u00e4minen i\u00e4n my\u00f6t\u00e4 voi auttaa yll\u00e4pit\u00e4m\u00e4\u00e4n lihaksia ja ehk\u00e4isem\u00e4\u00e4n osteoporoosia. \"Pysyt siis vahvempana ja toimintakykyisemp\u00e4n\u00e4\", asiantuntija sanoo. Vuonna 2015 tehdyss\u00e4 tutkimuksessa yli 50-vuotiaat aikuiset, jotka noin kaksinkertaistivat RDA-annoksen (1,5 grammaa proteiinia kiloa tai 0,68 grammaa painokiloa kohti), pystyiv\u00e4t paremmin rakentamaan ja yll\u00e4pit\u00e4m\u00e4\u00e4n lihaksia jo nelj\u00e4n p\u00e4iv\u00e4n j\u00e4lkeen verrattuna RDA-annosta sy\u00f6viin kontrolliryhmiin.<\/p>\n\n\n\n

RDA-annoksen kaksinkertaistaminen antaa sinulle \"optimaalisen proteiinin\", jota yli 40 ravitsemusasiantuntijaa esitti hiljattain pidetyss\u00e4 proteiinihuippukokouksessa. Optimaalisen proteiinin osuus p\u00e4ivitt\u00e4isist\u00e4 kaloreista on noin 15-25 %, mik\u00e4 on kuitenkin alle monissa suosituissa proteiinipitoisissa ruokavalioissa suositellun tason. P\u00e4iv\u00e4n aikana se voi olla 20-30 grammaa ateriaa kohti ja 12-15 grammaa v\u00e4lipalaa kohti. Se tarkoittaa 90-105 grammaa p\u00e4iv\u00e4ss\u00e4.<\/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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