{"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\/hu\/how-much-protein-a-day\/","title":{"rendered":"Ennyi feh\u00e9rj\u00e9t kellene enni naponta"},"content":{"rendered":"

A napi feh\u00e9rjebevitel nem felt\u00e9tlen\u00fcl azonos mindenki sz\u00e1m\u00e1ra - itt megtudhatja, hogyan hat\u00e1rozhatja meg a napi feh\u00e9rjebevitelt saj\u00e1t maga sz\u00e1m\u00e1ra. <\/p>\n\n\n\n

K\u00edv\u00e1ncsi, mennyi feh\u00e9rj\u00e9t kellene naponta fogyasztania? Az aj\u00e1nlott napi sz\u00fcks\u00e9glet (RDA) 0,8 gramm tests\u00falykilogrammonk\u00e9nt naponta - egy \u00e1tlagos n\u0151 eset\u00e9ben 46 gramm. Ez mind\u00f6ssze 10 % napi kal\u00f3ri\u00e1nak felel meg. Ha \u00d6n nem t\u00fal akt\u00edv, ez val\u00f3sz\u00edn\u0171leg elegend\u0151. Ez lehet\u0151v\u00e9 teszi, hogy k\u00f6nnyed\u00e9n el\u00e9rje a c\u00e9l\u00e9rt\u00e9ket, ha egy tipikus nyugati \u00e9trendet k\u00f6vet.<\/p>\n\n\n\n

Az \u00d6n szem\u00e9lyes feh\u00e9rje \"RDA\" \u00e9rt\u00e9k\u00e9nek kisz\u00e1m\u00edt\u00e1s\u00e1hoz szorozza meg a 0,36-os sz\u00e1mot az \u00d6n kilogrammban kifejezett tests\u00faly\u00e1val. (Egy mozg\u00e1sszeg\u00e9ny, 150 kil\u00f3s n\u0151 eset\u00e9ben ez 54 gramm.) Dupl\u00e1zza meg, ha nagyon akt\u00edv vagy \"optim\u00e1lis feh\u00e9rje<\/strong>\" ami seg\u00edthet az izmok meg\u0151rz\u00e9s\u00e9ben \u00e9s a fogy\u00e1s t\u00e1mogat\u00e1s\u00e1ban az \u00e9letkor el\u0151rehaladt\u00e1val. <\/a>.<\/p>\n\n\n\n

A National Health and Nutrition Examination Survey legfrissebb adatai szerint az amerikai n\u0151k m\u00e1r most is k\u00f6r\u00fclbel\u00fcl 68 grammot esznek naponta. \"Nem kell t\u00falz\u00e1sba vinni a feh\u00e9rjefogyaszt\u00e1st\" - mondja egy szak\u00e9rt\u0151. \"Csak egy\u00fcnk sokf\u00e9le halat, di\u00f3f\u00e9l\u00e9ket, babot, magvakat \u00e9s tejterm\u00e9ket, bele\u00e9rtve a joghurtot is\". A kulcsszavak itt a k\u00f6vetkez\u0151k magas feh\u00e9rjetartalm\u00fa \u00e9lelmiszerek<\/a>. Azonban b\u00f6lcs dolog lehet, ha a feh\u00e9rj\u00e9t az RDA-n\u00e1l j\u00f3val t\u00f6bbre n\u00f6velj\u00fck.<\/p>\n\n\n\n

Mikor kell n\u00f6velni a feh\u00e9rjeadagot <\/h2>\n\n\n\n

Ha nagyon akt\u00edvak vagytok<\/strong><\/h3>\n\n\n\n

Ez azt jelenti, hogy hetente n\u00e9gy vagy \u00f6t napon legal\u00e1bb 35-40 perc m\u00e9rs\u00e9kelt testmozg\u00e1st kell v\u00e9gezni, bele\u00e9rtve a heti k\u00e9t vagy t\u00f6bb alkalommal v\u00e9gzett er\u0151nl\u00e9ti edz\u00e9st is. Fontolja meg napi 1,2-2 gramm \u00e9tkez\u00e9si feh\u00e9rje fogyaszt\u00e1s\u00e1t tests\u00falykilogrammonk\u00e9nt (vagy k\u00f6r\u00fclbel\u00fcl 0,5-0,9 grammot fontonk\u00e9nt). Ez a mennyis\u00e9g a legjobb az izomsz\u00f6vet \u00fajj\u00e1\u00e9p\u00edt\u00e9s\u00e9hez. K\u00fcl\u00f6n\u00f6sen akkor, ha sokat \u00e9s nagy intenzit\u00e1s\u00fa edz\u00e9seket v\u00e9gzel - sugallja a kutat\u00e1s.<\/p>\n\n\n\n

Ha \u00d6n fogyni szeretne<\/strong><\/h3>\n\n\n\n

A feh\u00e9rje em\u00e9szt\u00e9se hosszabb ideig tart, mint a sz\u00e9nhidr\u00e1tok\u00e9, ami telts\u00e9g\u00e9rzetet okoz, \u00e9s arra serkenti a szervezetet, hogy felszabad\u00edtsa a b\u00e9lhormon YY peptidet, amely cs\u00f6kkenti az \u00e9hs\u00e9g\u00e9rzetet. \"Ha a napi kal\u00f3ri\u00e1k k\u00f6r\u00fclbel\u00fcl 30 %-j\u00e9t feh\u00e9rj\u00e9b\u0151l \u00e1ll\u00edtja el\u0151, akkor term\u00e9szetesen kevesebbet fog enni\" - mondja egy t\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151. \"A feh\u00e9rje cs\u00f6kkenti az \u00e9tv\u00e1gyat, \u00e9s tapasztalataim szerint seg\u00edt az \u00e9hs\u00e9g\u00e9rzetet is kord\u00e1ban tartani.\"<\/p>\n\n\n\n

A tanulm\u00e1nyok vegyesek azzal kapcsolatban, hogy a t\u00f6bb Feh\u00e9rje a fogy\u00e1shoz<\/strong> vezet. A kutat\u00e1sok viszont biztosak abban, hogy a feh\u00e9rje seg\u00edthet t\u00f6bb sov\u00e1ny izomt\u00f6meged megtart\u00e1s\u00e1ban, mik\u00f6zben zs\u00edrt vesz\u00edtesz. Egy 2011-es tanulm\u00e1ny azt javasolja, hogy a feh\u00e9rje napi testt\u00f6meg-kilogrammonk\u00e9nti 1,8-2 grammra (kb. 0,8-0,9 gramm\/kilogramm) t\u00f6rt\u00e9n\u0151 n\u00f6vel\u00e9s\u00e9vel megel\u0151zhet\u0151 az izomveszt\u00e9s, ha a kal\u00f3ri\u00e1t korl\u00e1tozz\u00e1k. Cs\u00f6kkentse a finom\u00edtott sz\u00e9nhidr\u00e1tokat, hogy a feh\u00e9rje hozz\u00e1ad\u00e1s\u00e1val kompenz\u00e1lja az extra kal\u00f3ri\u00e1kat.<\/p>\n\n\n\n

Ha te k\u00f6z\u00e9pkor\u00fa<\/strong> a<\/strong><\/h3>\n\n\n\n

A t\u00f6bb feh\u00e9rje fogyaszt\u00e1sa az \u00e9letkor el\u0151rehaladt\u00e1val seg\u00edthet az izmok karbantart\u00e1s\u00e1ban \u00e9s a csontritkul\u00e1s megel\u0151z\u00e9s\u00e9ben. \"\u00cdgy er\u0151sebb \u00e9s m\u0171k\u00f6d\u0151k\u00e9pesebb maradsz\" - mondja a szak\u00e9rt\u0151. Egy 2015-\u00f6s tanulm\u00e1nyban az 50 \u00e9v feletti feln\u0151ttek, akik nagyj\u00e1b\u00f3l megdupl\u00e1zt\u00e1k az RDA-t (1,5 gramm feh\u00e9rj\u00e9vel kilogrammonk\u00e9nt vagy 0,68 grammal tests\u00falykilogrammonk\u00e9nt), m\u00e1r n\u00e9gy nap ut\u00e1n jobban tudt\u00e1k \u00fajj\u00e1\u00e9p\u00edteni \u00e9s fenntartani az izmokat, mint az RDA-t fogyaszt\u00f3 kontrollcsoportok.<\/p>\n\n\n\n

Az RDA megdupl\u00e1z\u00e1sa \"optim\u00e1lis feh\u00e9rj\u00e9t\" eredm\u00e9nyez, ezt a koncepci\u00f3t t\u00f6bb mint 40 t\u00e1pl\u00e1lkoz\u00e1si szak\u00e9rt\u0151 t\u00e1mogatta egy nemr\u00e9giben megrendezett feh\u00e9rjecs\u00facson. Az optim\u00e1lis feh\u00e9rje a napi kal\u00f3ri\u00e1k k\u00f6r\u00fclbel\u00fcl 15-25 %-j\u00e9t teszi ki, ami m\u00e9g mindig alacsonyabb, mint a sok n\u00e9pszer\u0171, magas feh\u00e9rjetartalm\u00fa \u00e9trend \u00e1ltal aj\u00e1nlott szint. Egy nap alatt ez \u00e9tkez\u00e9senk\u00e9nt 20-30 grammot \u00e9s uzsonn\u00e1nk\u00e9nt 12-15 grammot jelenthet. Ez napi 90-105 grammot jelent.<\/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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