{"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\/sv\/hur-mycket-protein-om-dagen\/","title":{"rendered":"S\u00e5 h\u00e4r mycket protein b\u00f6r du egentligen \u00e4ta per dag"},"content":{"rendered":"

Det dagliga proteinintaget \u00e4r inte n\u00f6dv\u00e4ndigtvis detsamma f\u00f6r alla - h\u00e4r kan du ta reda p\u00e5 hur du best\u00e4mmer det dagliga proteinintaget f\u00f6r dig sj\u00e4lv. <\/p>\n\n\n\n

Undrar du hur mycket protein du b\u00f6r konsumera dagligen? Det rekommenderade dagliga intaget (RDA) \u00e4r 0,8 gram per kilo kroppsvikt och dag - 46 gram f\u00f6r en genomsnittlig kvinna. Detta motsvarar endast 10 % av det dagliga kaloriintaget. Om du inte \u00e4r s\u00e4rskilt aktiv \u00e4r detta f\u00f6rmodligen tillr\u00e4ckligt. Detta g\u00f6r att du enkelt kan n\u00e5 m\u00e5let om du f\u00f6ljer en typisk v\u00e4sterl\u00e4ndsk diet.<\/p>\n\n\n\n

F\u00f6r att f\u00e5 fram ditt personliga protein-\"RDA\" multiplicerar du siffran 0,36 med din vikt i kilo. (F\u00f6r en stillasittande 150-kilos kvinna blir det 54 gram.) F\u00f6rdubbla det om du \u00e4r mycket aktiv eller \"optimalt protein<\/strong>\" som kan hj\u00e4lpa dig att bibeh\u00e5lla muskelmassa och st\u00f6dja viktminskning n\u00e4r du blir \u00e4ldre <\/a>.<\/p>\n\n\n\n

Enligt de senaste uppgifterna fr\u00e5n National Health and Nutrition Examination Survey \u00e4ter amerikanska kvinnor redan ca 68 gram per dag. \"Det finns ingen anledning att anstr\u00e4nga sig f\u00f6r att f\u00e5 i sig protein\", s\u00e4ger en expert. \"\u00c4t bara en m\u00e4ngd olika fiskar, n\u00f6tter, b\u00f6nor, fr\u00f6n och mejeriprodukter, inklusive yoghurt.\" Nyckelorden h\u00e4r \u00e4r proteinrika livsmedel<\/a>. Det kan dock vara klokt att \u00f6ka proteinintaget l\u00e5ngt ut\u00f6ver RDA.<\/p>\n\n\n\n

N\u00e4r ska du \u00f6ka din proteindos? <\/h2>\n\n\n\n

Om du \u00e4r mycket aktiv<\/strong><\/h3>\n\n\n\n

Det inneb\u00e4r minst 35-40 minuters m\u00e5ttlig motion fyra eller fem dagar i veckan, inklusive styrketr\u00e4ning tv\u00e5 eller flera g\u00e5nger i veckan. \u00d6verv\u00e4g att inta 1,2 till 2 gram kostprotein per kilo (eller cirka 0,5 till 0,9 gram per pund) kroppsvikt dagligen. Denna m\u00e4ngd \u00e4r b\u00e4st f\u00f6r att \u00e5teruppbygga muskelv\u00e4vnad. S\u00e4rskilt om du tr\u00e4nar mycket h\u00f6gintensiv tr\u00e4ning, f\u00f6resl\u00e5r forskningen.<\/p>\n\n\n\n

Om du f\u00f6rs\u00f6ker g\u00e5 ner i vikt<\/strong><\/h3>\n\n\n\n

Protein tar l\u00e4ngre tid att sm\u00e4lta \u00e4n kolhydrater, vilket g\u00f6r att du k\u00e4nner dig m\u00e4tt och stimulerar din kropp att fris\u00e4tta tarmhormonet peptid YY, som minskar hungern. \"Om du \u00e4ter ca 30 % av dina dagliga kalorier i form av protein kommer du naturligt att \u00e4ta mindre\", s\u00e4ger en n\u00e4ringsexpert. \"Protein minskar aptiten och enligt min erfarenhet hj\u00e4lper det ocks\u00e5 till att kontrollera s\u00f6tsuget.\"<\/p>\n\n\n\n

Det finns blandade studier om huruvida konsumtion av mer Protein f\u00f6r viktminskning<\/strong> leder. Forskningen \u00e4r d\u00e4remot s\u00e4ker p\u00e5 att protein kan hj\u00e4lpa dig att beh\u00e5lla mer av din muskelmassa samtidigt som du f\u00f6rlorar fett. En studie fr\u00e5n 2011 f\u00f6resl\u00e5r att man \u00f6kar proteinintaget till 1,8 till 2 gram per kilo (ca 0,8 till 0,9 gram per pund) kroppsvikt per dag f\u00f6r att f\u00f6rhindra muskelf\u00f6rlust vid kaloribegr\u00e4nsning. Minska intaget av raffinerade kolhydrater f\u00f6r att kompensera f\u00f6r de extra kalorierna fr\u00e5n proteintillskottet.<\/p>\n\n\n\n

Om du medel\u00e5lders<\/strong> \u00e4r<\/strong><\/h3>\n\n\n\n

Att \u00e4ta mer protein n\u00e4r du blir \u00e4ldre kan bidra till att bibeh\u00e5lla dina muskler och f\u00f6rebygga bensk\u00f6rhet. \"S\u00e5 du f\u00f6rblir starkare och mer funktionell\", s\u00e4ger experten. I en studie fr\u00e5n 2015 kunde vuxna \u00f6ver 50 \u00e5r som ungef\u00e4r f\u00f6rdubblade RDA (med 1,5 gram protein per kilo eller 0,68 gram per pund kroppsvikt) b\u00e4ttre \u00e5teruppbygga och underh\u00e5lla muskler efter bara fyra dagar, j\u00e4mf\u00f6rt med kontrollgrupper som \u00e5t RDA.<\/p>\n\n\n\n

En f\u00f6rdubbling av ditt RDA ger dig \"optimalt protein\", ett begrepp som mer \u00e4n 40 nutritionister f\u00f6respr\u00e5kade vid ett Protein Summit nyligen. Optimalt protein st\u00e5r f\u00f6r cirka 15 till 25 % av dina dagliga kalorier, vilket fortfarande \u00e4r under den niv\u00e5 som rekommenderas av m\u00e5nga popul\u00e4ra proteinrika dieter. P\u00e5 en dag kan det inneb\u00e4ra 20-30 gram per m\u00e5ltid och 12 till 15 gram per mellanm\u00e5l. Det inneb\u00e4r 90 till 105 gram per dag.<\/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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