關於 excess protein ，我們在網路上蒐集到這些相關的討論、資訊與評價

Suami mana suami??? 😊
Sebenarnya isteri tuan naik sampai 15kg masa pregnant tu bukan sebab isteri tuan 'membesar' lah tuan.... tapi sebab ni.. (jom sedapkan hati) 😊 :
🍬 Berat bayi - 2.5kg - 3kg
🍬 Pasenta - 0.5kg - 0.75kg
🍬 Pertambahan darah - 1.5kg - 2kg
🍬 Pertambahan cecair badan - 1.5kg - 2kg
🍬 Lemak, protein & nutrien berlebihan - 2.75kg - 3kg
🍬 Payudara - 0.75kg - 1kg
🍬 Pembesaran rahim - 0.75-1kg
🍬 Air ketuban - 0.75-1kg
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Haaaa..... nampak tu nampak tu... bukannya 100% mommy yang naik badan kan kan kan.... tapi anak yang tengah membesar la papa... 😛

Bagi pregnant mommy jangan sesekali diet masa hamil.. makan apa saja yang mommy nak ASALKAN tak memudaratkan kesihatan & halal KECUALI mendapat nasihat dari doktor untuk control pemakanan.. 😊

Banyakkan makan buah.. sayur sayuran... elakkan makanan berminyak... buat senaman ringan... banyakkan minum air... elakkan terdedah kepada panas terik... fikir yang baik baik.. insyaALLAH semuanya baik baik saja 😊

Banyak lagi ilmu untuk pregnant mommy & suami dalam ebook.9bulan10hari.com ya =)

COPYRIGHT@9bulan10hari. Silakan share... Elakkan budaya copy paste!
Which husband is the husband??? 😊
Actually your wife rose to 15 kg during the pregnancy is not because your wife is growing up.... but this is why.. (let's be sincere) 😊:
🍬 Baby weight-2.5 kg-3 kg
🍬 Pasta-0.5 kg-0.75 kg
🍬 Blood addition-1.5 kg-2 kg
🍬 Body liquid addition-1.5 kg-2 kg
🍬 Fat, protein & excess nutrients-2.75 kg-3 kg
🍬 Breasts-0.75 kg-1 kg
🍬 Uterus enlargement-0.75-1 kg
🍬 Amniotic Water-0.75-1 kg
.
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Haaaa..... see that... not 100 % of mommy's body up right.... but the child is growing up papa... 😛

For mommy's pregnant women don't ever diet when pregnant.. eat whatever mommy wants to ASK doesn't harm health & halal UNLESS get advice from doctors to control nutrition.. 😊

Eat lots of fruits.. vegetable vegetables... avoid oily food... make light workouts... drink more water... avoid exposed to heat... think good things.. insyaALLAH everything is fine 😊

More knowledge for pregnant mommy & husband in ebook.9bulan10hari.com yes =)

COPYRIGHT COPYRIGHT 9 months 9 days. Please share... Avoid copy paste culture!Translated

週期化蛋白質攝取
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看到健美選手的飲食可能會嚇死你
肉肉肉肉肉肉肉➡️ 滿滿的蛋白質
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這時就會有一大堆人說
1.有需要吃那麼多蛋白質嗎？
2.高蛋白會傷腎
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普遍的文獻建議往往也都比選手們所攝取的蛋白質量還要低
(每公斤體重1.6g v.s 2.4g)
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✅理論跟實務誰對誰錯
其實不是誰對誰錯的問題
只是研究的受試者是哪一群人而有不同的建議
#看看你是圖上哪種人
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這邊幫大家整理了各種族群所需要的蛋白質量
另外蛋白質也是有週期化的
並非一直都是每公斤體重3克的蛋白質😱
隨著準備期、備賽期、比賽期、休息期是會隨著變動的
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⁉️多吃的蛋白質跑哪去
早期的說法均是多餘的蛋白質會被氧化掉，身體沒辦法一次吸收大量蛋白質
所以就有人提出間歇性斷食來打臉這個說法😅
目前的研究指出蛋白質吃多氧化率的確會上升，但是並非都被氧化，身體會先將胺基酸儲存在內臟器官(文獻說法visceral organ)
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⭕️所有文獻一致認同的地方是在減脂期時需攝取大量蛋白質
原因：在熱量赤字下非常高的蛋白質(約3.0克)攝取能幫助保留肌肉
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#有腎臟代謝疾病的人不適合高蛋白飲食哦
#以上討論的均為健康人與無用禁藥的運動員
#花一分鐘認識身體
#如有需要請諮詢營養師的建議
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Reference:
1.Nutritional Recommendations for Physique Athletes
2.Should Competitive Bodybuilders Ingest More Protein than Current Evidence‑Based Recommendations?
3.Dietary Protein for Training Adaptation and Body Composition Manipulation in Track and Field Athletes
4.Muscle or Nothing! Where Is the Excess Protein Going in Men with High Protein Intakes Engaged in Strength Training?
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❤️快Follow我們
iYA-Instagram
https://www.instagram.com/inyoung_athletes/?hl=zh-tw
謝朝傑營養師IG
https://www.instagram.com/jay_dietitian/?hl=zh-tw

🌟Reasons why you’re not building muscle
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💪🏼Everyone has the capabilities of building muscle, however it is a difficult task which needs a shed load of patience and consistency. If you find yourself struggling to build more muscle mass then ask yourself the following:
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🌮Are you eating enough calories? - If you want to maximise muscle growth then you must be in a surplus of calories.
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🍗Are you aren't eating enough protein? - Protein is essential to build muscle. You don’t need to eat it to excess, more protein doesn't equal more gains (unfortunately). But you've got to get enough in your system on a daily basis. 0.7-1g per 1lb of bodyweight will cover it. Advisable to also somewhat spread protein consumption up over the course of a day to.
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🤔Are you inconsistent? - You hit the gym like a beast for 3-4 weeks solid, then you feel like you've earned yourself a two week break. That’s not how it works, show up and be consistent.
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📈 Are you lifting effectively? - To grow, you have to provide stimulus for your muscles to do so. Therefore you need to be challenging yourself and implementing progressive overload. Make sure the weights you are lifting are challenging and the last few reps of each set are a struggle. Then over time add more weight, reps, sets or make the exercise more challenging in other ways.
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🤦🏼‍♂️Is your form sloppy? - Are you executing the exercises correctly? Are the correct muscles doing the majority of the work for each exercise? There is no point in lifting heavy if your form is sloppy. Form first then add weight.
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😴 Are you resting enough and getting enough sleep? - 6-8 hours kip a night should do the trick with at least 1 rest day in your plan a week.
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☝🏼If you find yourself struggling to build muscle then ask yourself the questions above.
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TB2014
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#teammrdon #fitnessgirl #fitnessboy #fitnessgoals #fitnessmotivation #fitmalaysia #certifiedpersonaltrainer #natty #anytimefitness #eatclean #fit4life #sexy #gainpost #chifitness #flexibility #asian #functionaltraining #circuittraining #effortismuchbetterthandreaming #fit4life #malaysia #sexy #melayu #chinese #kualalumpur #wenotthefirstbutwearethebest #seremban #TKOnutrition

Healthy crispy "Fried Tofu Natto Pizza".
This is my favorite Low-Carb recipe 😉
Perfect for snack time, too.

FYI: Natto is a traditional Japanese food made from fermented soybeans. People say it has strong smell and bitter taste, but give it a try! It tastes pretty good, super healthy and nutritious! It helps prevent clot formation and reduce blood pressure. It may benefit weight loss and offer protection against cancer. Better to love it 👍 Yes it is totally not a food to take it out with you. Something you want to enjoy at home! BTW, once there was Natto with no smell but I don't see it anymore. Maybe people thought they don't want to spend extra budget on it?!

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Natto Pizza (Low-Carb Diet Recipe)

Difficulty: Very Easy
Time: 10min
Number of servings: 1~2

Ingredients:
1 big Aburaage (deep-fried Tofu)
1 packages Natto
pizza cheese
chopped green onion

Directions:
1. Mix Natto, Natto sauce, Karashi (Japanese mustard) if you like.
2. Wash Aburaage with running water (to remove excess oil), drain well, and cut into bite-size pieces.
3. Place Natto and cheese. Bake in the oven until crisp brown. Sprinkle with chopped green onion to finish.

*You can top with shredded Nori sheet and/or Shichimi. You can arrange this in the way you like 😉

レシピ（日本語）
https://cooklabo.blogspot.com/2021/01/Natto-Pizza.html
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Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.

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NO MORE hard copies... those who got one are lucky!

♥More Written Recipes are on my BLOG♥
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Healthy yet delicious Sushi idea 🍣💕
Kids can make it easily. And very easy for them to eat 😋
Not only for people who want low carb Sushi but a fun recipe for kids that will keep them entertained for a while 👍

I did not expect my kids to enjoy this much and eat well ✨

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Tofu Sushi (Healthy Guilt-Free Sushi Idea Recipe)

Difficulty: Very Easy
Time: 10min

Ingredients:
firm Tofu *won't break easily but any Tofu you like is OK
Sashimi or any Sushi toppings of your choice
soy sauce
Wasabi *if you like

Directions:
1. Drain well, wipe off excess water, and cut Tofu into bite-size pieces. If you have time, drain Tofu, wrap with paper towels, then place a heavy plate on top, and leave for 30 minutes to press out the water.
2. Slice Sashimi if it is too thick. Then put on top of Tofu.
3. Serve with soy sauce and Wasabi just like you eat Sushi!

FYI:
Gari (QUICK Sushi Ginger Recipe) すぐできる！ガリ（生姜の甘酢漬け）の作り方
https://www.youtube.com/watch?v=JefxANRhCWY
How to Prepare Sushi Shrimp 寿司えびの作り方
https://www.youtube.com/watch?v=5cwc1PJuaCU
How to Make Tamagoyaki 卵焼きの作り方
https://www.youtube.com/watch?v=r_gS2QjAmGM

↓レシピ（日本語）
https://cooklabo.blogspot.com/2020/06/Tofu-Sushi.html
---------------------------------

Music by
YouTube Audio Library

Follow me on social media. If you have recreated any of my food, you can share some pictures #ochikeron. I am always happy to see them.

♥FOLLOW ME HERE♥
http://instagram.com/ochikeron/
https://www.facebook.com/ochikeron
https://plus.google.com/+ochikeron
http://twitter.com/ochikeron

♥My COOKBOOK available on Amazon Kindle♥
http://amzn.to/2EwR3ah
NO MORE hard copies... those who got one are lucky!

♥More Written Recipes are on my BLOG♥
http://createeathappy.blogspot.com/

♥My Recipe Posts in Japanese♥
http://cooklabo.blogspot.jp/
http://cookpad.com/ami
http://twitter.com/alohaforever

♥and of course PLEASE SUBSCRIBE♥
http://www.youtube.com/user/ochikeron?sub_confirmation=1

Sushi rolls are one of those things that look much harder than they actually are. They’re quick and easy to make and they’re a great way to add some excitement to dinner … or make sure your dish is the first one gone at a potluck:)

The secret to this recipe (which I guess is no longer a secret if I’m telling you) is a high-protein sauce made from pumpkin seeds. It lines the nori and gives it a killer taste.
If you can’t find the ingredients at your local grocery store, make life easy and buy this kit from Amazon http://amzn.to/2BJAac5

Ingredients
3 Cups of Pumpkin seeds
3 pieces of Scallions
1 Teaspoon of Wasabi powder
1 Tablespoon of Soy sauce
1 pack of Firm tofu
Fresh in-season vegetables (whatever you’re digging)
Nori wrappers
Japanese rice
Sesame seeds

Let’s do it
1. Take your pumpkin seeds, finely sliced scallions, 1 teaspoon of wasabi powder, and ¼ cup water and mix together in a food processor. Slowly add more water until the paste gets resembles the version in the video.
2. Mix the cooked Japanese rice with sesame seeds, olive oil and mix together.
Slice your veggies into long strips and use paper towels to dry out the excess water.
3. Lay your nori wrapper down, add a bit of sesame paste, rice, veggies and roll all that goodness up.
4. Slice, serve, enjoy.


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Ready For More?
? Get Inspired (YouTube): https://goo.gl/zfi5x4
? Eat Well (YouTube): https://goo.gl/pDMx7b
? Explore Thailand (YouTube): https://goo.gl/CTLLxQ

Follow Us:
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Work With Us! Luke@SPStories.com