{"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\/pt\/quantas-proteinas-por-dia\/","title":{"rendered":"Esta \u00e9 a quantidade de prote\u00ednas que deve realmente ingerir por dia"},"content":{"rendered":"

A ingest\u00e3o di\u00e1ria de prote\u00ednas n\u00e3o \u00e9 necessariamente a mesma para todos - aqui pode descobrir como determinar a ingest\u00e3o di\u00e1ria de prote\u00ednas para si pr\u00f3prio. <\/p>\n\n\n\n

Est\u00e1 a pensar na quantidade de prote\u00ednas que deve consumir diariamente? A dose di\u00e1ria recomendada (DDR) \u00e9 de 0,8 gramas por quilograma de peso corporal por dia - 46 gramas para uma mulher m\u00e9dia. Isto \u00e9 equivalente a apenas 10 % de calorias di\u00e1rias. Se n\u00e3o for muito ativo, isto \u00e9 provavelmente suficiente. Isto permitir-lhe-\u00e1 atingir o objetivo sem esfor\u00e7o se seguir uma dieta ocidental t\u00edpica.<\/p>\n\n\n\n

Para obter a sua \"DDR\" pessoal de prote\u00ednas, multiplique o n\u00famero 0,36 pelo seu peso em libras. (Para uma mulher sedent\u00e1ria de 150 libras, isso seria 54 gramas.) Duplique-o se for muito ativo ou \"prote\u00edna \u00f3ptima<\/strong>\" que pode ajudar a manter os m\u00fasculos e a perder peso \u00e0 medida que envelhece <\/a>.<\/p>\n\n\n\n

De acordo com os \u00faltimos dados do National Health and Nutrition Examination Survey, as mulheres americanas j\u00e1 comem cerca de 68 gramas por dia. \"N\u00e3o h\u00e1 necessidade de se esfor\u00e7ar muito para obter prote\u00ednas\", diz um especialista. \"Basta comer uma variedade de peixes, nozes, feij\u00f5es, sementes e produtos l\u00e1cteos, incluindo iogurte.\" As palavras-chave aqui s\u00e3o alimentos ricos em prote\u00ednas<\/a>. No entanto, pode ser sensato aumentar as suas prote\u00ednas muito para al\u00e9m da DDR.<\/p>\n\n\n\n

Quando aumentar a dose de prote\u00ednas <\/h2>\n\n\n\n

Se \u00e9 muito ativo<\/strong><\/h3>\n\n\n\n

Isto significa fazer pelo menos 35 a 40 minutos de exerc\u00edcio moderado quatro ou cinco dias por semana, incluindo treino de for\u00e7a duas ou mais vezes por semana. Considere o consumo di\u00e1rio de 1,2 a 2 gramas de prote\u00ednas alimentares por quilograma (ou cerca de 0,5 a 0,9 gramas por libra) de peso corporal. Esta quantidade \u00e9 a melhor para reconstruir o tecido muscular. Especialmente se fizer muito treino de alta intensidade, sugere a investiga\u00e7\u00e3o.<\/p>\n\n\n\n

Se est\u00e1 a tentar perder peso<\/strong><\/h3>\n\n\n\n

As prote\u00ednas demoram mais tempo a digerir do que os hidratos de carbono, o que faz com que se sinta cheio e estimula o seu corpo a libertar a hormona intestinal pept\u00eddeo YY, que reduz a fome. \"Se cerca de 30 % das suas calorias di\u00e1rias forem compostas por prote\u00ednas, comer\u00e1 naturalmente menos\", diz um especialista em nutri\u00e7\u00e3o. \"As prote\u00ednas reduzem o apetite e, na minha experi\u00eancia, tamb\u00e9m ajudam a controlar os desejos.\"<\/p>\n\n\n\n

Os estudos s\u00e3o d\u00edspares quanto ao facto de o consumo de mais Prote\u00ednas para perder peso<\/strong> leva. A investiga\u00e7\u00e3o, por outro lado, est\u00e1 certa de que a prote\u00edna pode ajud\u00e1-lo a manter mais m\u00fasculo magro enquanto perde gordura. Um estudo de 2011 sugere o aumento da prote\u00edna at\u00e9 1,8 a 2 gramas por quilograma (cerca de 0,8 a 0,9 gramas por libra) de peso corporal por dia para evitar a perda muscular quando as calorias s\u00e3o restringidas. Reduzir os hidratos de carbono refinados para compensar as calorias extra adicionadas pela prote\u00edna.<\/p>\n\n\n\n

Se a sua meia-idade<\/strong> s\u00e3o<\/strong><\/h3>\n\n\n\n

Comer mais prote\u00ednas \u00e0 medida que envelhece pode ajudar a manter os seus m\u00fasculos e a prevenir a osteoporose. \"Assim, fica mais forte e mais funcional\", diz o especialista. Num estudo de 2015, os adultos com mais de 50 anos que duplicaram aproximadamente a DDR (com 1,5 gramas de prote\u00edna por quilograma ou 0,68 gramas por libra de peso corporal) foram mais capazes de reconstruir e manter os m\u00fasculos ap\u00f3s apenas quatro dias, em compara\u00e7\u00e3o com os grupos de controlo que comeram a DDR.<\/p>\n\n\n\n

Duplicar a sua DDR d\u00e1-lhe \"prote\u00edna \u00f3ptima\", um conceito defendido por mais de 40 nutricionistas numa recente Cimeira da Prote\u00edna. A prote\u00edna ideal representa cerca de 15 a 25 % das suas calorias di\u00e1rias, ainda abaixo do n\u00edvel recomendado por muitas dietas populares ricas em prote\u00ednas. Num dia, isso pode significar 20-30 gramas por refei\u00e7\u00e3o e 12 a 15 gramas por lanche. Isto significa 90 a 105 gramas por dia.<\/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\/pt\/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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