Протеинът е един от най-важйните макроелементи когато става на въпрос за изграждане и поддържане на мускулната маса.

Приемът на храни богати на белтъчини може да запази и намали загубата на мускулна маса дори при хипокалорийна диета.

Приемът на протеин от храните е важен и може да помогне при хора с наднормено тегло. Той оказа благоприятно влияние върху тялото, метаболизма, и потиска глада.

Съответно за всеки трениращ е важо неговия хранителен режим да е богат на достатъчно белтъчини.

От тук идва и една често срещана задача с която повечето хора трябва да успеят да се справят. А тя е приемът на достатъчно протеин от храните без това да увеличава прекалено много калорийния прием.

Ако сте в процес на мръсен „бълк“ (мръсно качване) то може би това няма да Ви притеснява толкова.

Но ако се стремите към чисто покачване на мускулна маса или сваляне на теглото но задържане на мускулната маса то е важно да знаем как да приемаме достатъчно протеин без да сме на прекалено високи калории. От 1 гр. протеин тялото ни си набавя 4 калории.

За да засилите ефекта можете да опитате да прецените дали консумирате празни храни – такива които носят само калории но никакви хранителни макро и микроелементи на тялото Ви. Заместването им ще понижи калорийнят Ви прием и ще бъдете една крачка по-близо да вашата цел.

Препоръчителни стойности за прием на протеин

Хората трябва да се стремят да приемат протеин които да се равнява поне на препоръчителни стойности (1).

  • За мъжете това е 0.83 гр. протеин на килограм
  • За жените това е 0.83 гр. протеин на килограм. Като при бременни и кърмещи жени тези стойности скачат допълнително.

При атлети, хора активно спортуващи и хора които тренират тези препоръчителни стойности често не са достатъчни. Като препоръчителни граници са от порядъка на 1.3 до 2.0 гр. протеин на килограм телесно тегло (2).

Какво да кнсумираме?

1. Чисти меса

Чисти меса като пилешките гърди, червеното месо (телешкото), риба са един добър начин да си набавите повече протеин без да увеличите прекалено много калорийния си прием за деня.

Печенето в печка или на скара без мазнина и варенето са препоръчителните начини за приготвяне на тези храни. Това важно защото така няма да има добавени ненужни калории по време на процеса на готвене. Пърженето в мазнина е не препоръчително и е добре да се избягва.

2. Яйчен белтък

Яйцата са страхотен източник на протеин. Като цяло е препоръчително да не се прекалява с консумацията на жълтъците от яйцата. Жълтъкът е добре да се ограничи и избягва от хора с висок холестерол или предразположеност за висок холестерол.

За това пък белтъкът може да Ви достави големи количества протеин.

3. Зърнено-бобови култури

Въпреки че хората често ги подминават те не са за подценяване. Те са страхотни източници на белтъчини, а в същото време съдържат ниско ниво на калории. Най-добрите зърнено-бобови култури са:

  • Фасул
  • Леща
  • Грах
  • Нахут
  • Соя

В съотношение с месото отстъпват разбира се, но все пак те са страхотен източник на растителен протеин. Отново е важен и начинат на приготвяне защото при добавянето на голямо количество олио или друга мазнина по време на готвенето можем да добавим голямо количество калории за които може да не се сетим.

4. Обезмаслени млечни продукти

Млякото и млечните продукти са полезни и добър начин да увеличите протеина който консумирате. Особено обезмаслените варианти са ниски на калории.

Всъщност млякото често е свързано с по-лесно сваляне на килограми.

5. Протеин на прах

Въпреки че исках да дам примери за нормални храни няма как да изключа и приема на добавки.

Протеиновата пудра е пример за добро съотношение на протеин и малко калории. Тя идва в различни варианти като има и растителни протеини.

Едно от хубавите неща е че тя може да се комбинира с нискомаслено мляко и така да добавите още протеин към цялата смес.

Най-добрият протеин трябва да има в състава си добро количество и съотношение между аминокиселините да са с високо съдържание на протеин, да се разтварят добре и да имат комбинация от различни видове протеин.

By Admin

1 367 thoughts on “Как да увеличим приема на протеин, без да увеличаваме калориите”
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