كوكتيل

كيف تحافظ على عضلاتك؟

أكدت دراسة حديثة أن الوجبات الغنية بالبروتين سواء كان من مصادر حيوانية أو نباتية ربما تساعد في المحافظة على حجم وقوة عضلات الجسم مع تقدم العمر.
وقالت كيلسي مانجانو، التي قادت فريق البحث وهي من جامعة ماساتشوستس في لويل إن الأشخاص الذين يتناولون أطعمة تحتوي في المجمل على معدل أكبر من البروتين عادة ما يتمتعون بكتل عضلية أكبر وعضلات فخذ أقوى.
ويوجد البروتين في اللحوم والأسماك والدواجن والبيض والألبان والخضراوات والحبوب والجوز والبندق. ويوصي معهد الطب الأميركي البالغين بتناول 0.8 غرام من البروتين لكل كيلوغرام من الجسم يوميا أو نحو 56 غراما يوميا لشخص قليل النشاط يزن 70 كيلوغراماً.
البروتين يحمي العظام والعضلات
وكتب الباحثون في دورية (ذا أمريكان جورنال أوف كلينيكال نيوترشن) أن البروتين معروف أنه يحمي كثافة العظام وكتلة العضلات وقوتها لكن لم يتضح بعد ما إذا كان يجب أن يكون البروتين من مصادر غذائية محددة.
واعتمد الباحثون في دراستهم على تحليل بيانات من 2986 رجلا وامرأة تتراوح أعمارهم بين 19 و72 عاما أجابوا على استبيانات تتعلق بوجباتهم في الفترة بين عامي 2002 و2005.
وإجمالا حصل 82 في المئة من الأشخاص المشاركين في الدراسة على القدر اليومي الموصى به من البروتين من الوجبات السريعة ومنتجات الألبان كاملة الدسم والأسماك واللحوم الحمراء والدواجن والحليب قليل الدسم والبقوليات.
ثم ربط الباحثون بين أنماط الوجبات التي تناولها الذين خضعوا للدراسة والكتل العضلية بأجسادهم وقوة العضلات وكثافة العظام.
وعلى النقيض من دراسات سابقة لم يجد الباحثون ارتباطا بين استهلاك البروتين وكثافة العظام.
لكن الدراسة كشفت أن الأشخاص الذين تناولوا كميات أكبر من البروتين كانت لديهم عضلات أكثر وأقوى مقارنة بمن تناولوا كميات أقل. وكانت كتلة العضلات وقوتها أعلى بين الأشخاص الذين تناولوا القدر الأكبر من البروتين.

السابق
نجلا ترمب يفتتحان ناديا فخما للغولف في دبي السبت
التالي
هذه أبرز الهواتف في مؤتمر MWC 2017

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  1. Makalah قال:

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  11. 24 hours to reach Saturn? From where? :PTo my knowledge there are no rocket on Earth (yet) that are able to reach Saturn from Earth (that is, travel over a billion kilometers) in 24 hours. 😉

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  16. hard to believe it is so cold there. it's like summer here! will you see jack white and his new band in any of the festivals you are going to? also, since i know you are a sons of anarchy fan, my son alex yesterday took his vintage harley to do a photo shoot for the show. he loved it!your coat is gorgeous and worth every penney!

  17. website, Is it 5 o’clock yet?? You can find her there, and over at Aiming Low, on Twitter AND at The Bad Mom’s Club! Whew! She’s a busy woman. And, besides all that, she has also written a book A Heaping

  18. a me sembra abbiano giocato egregiamente per essere contro una squadra tosta come il paraguay che aveva battuto argentina e brasile. Buon esordio direi. E poi i gironi per noi non sono mai una passeggiata quindi che si soffra è da mettere in preventivo. Anzi, se le vincessimo tutte e tre tranquillamente e in scioltezza vorrebbe dire che c'è qualcosa che non va e che andremmo fuori agli ottavi. Meglio così 😉

  19. pacakge puts whatever format you use in the Excel. If you think that #\\ ##0 is a valid Excel number format, use that. If you need something else, use something else.

  20. Hope you had fun at the show. I went to one too. Did a little swapping and wound up with one of those GSG 1911 22s. Only about 50rds down the pipe but I'm liking it so far.

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  22. Well who knows – maybe it’s totally not the same! And plus, she’s really just a stranger that you’d never know without the blogging world. I love blogs, I really do, but at the end of the day they only represent a small portion of reality and they will probably be so uncool in, like, five years. So if you love this baby name (which obviously you do) you shouldn’t worry about this other blogger considering she’ll be a tiny blip on the radar in a few years and your baby, well, he will last forever Liz´s last [type] ..

  23. I tried looking at your blog in my cellphone and the format doesnt seem to be right. Might want to check it out on WAP as well as it seems most cellphone layouts are not working with your web page.

  24. Great tips Jill! I having a bit of the struggle with the screen time, especially on days when the girls are sick, or weather is bad.But trying to encourage board game time on these days.

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  26. Ja billenkoek! Ha nee wat ouderwets en opvoedkundig hoogst onverantwoord! Maareh je bent wel weer lekker bezig geweest jij, maar heel groot gelijk k zou het ook doen. Enneh ik zag ze ook liggen bij de action, die popjes niet maar misschien overheen gekeken. Je kunt in ieder geval lekker aan de gang en die buit heb je maar weer binnen hahahahaGroeten en een fijne nieuwe week,Annemiek

  27. Dear Brian,Many thanks for your comments.The best thing we can all do is to keep blogging and sharing information.Your account of your own experiences could be expanded into many separate blog entries.I find it best to add pictures (Wikipedia has non-copyright ones).Many people come to a blog through Google image search.And I find it best to have short paragraphs and spaces between paragraphs, as in a tabloid newspaper. Best wishesAangirfan

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  29. Rivers Cuomo:The World We Love So Much…That was a very difficult period of time, because I think once you go through something like that and you can continue making discs, you’re pretty much tough for the rest of your life….

  30. Facu, por favor, la próxima vez que te inventes un chiste sobre españoles, que no sea plagiado.Por cierto, en Argentina no hay periodicos, que todos los argentinos apestan los foros de los españoles?Por cierto, arriba argentina.

  31. Steve,It's in the '70s here in Florida and I wish it were colder!!Timely post for me. I've been researching New York weather this evening as my husband has to go to Rochester for a week (next week) for business. He's never been north of the Mason Dixon line and has seen snow only twice. Yesterday, I called older relatives to ask for advice on how to dress, etc.I'm excited, jealous, and yet scared as he's never experienced conditions remotely close to what is going on up there. Icy roads, what are those?!

  32. I am also a foot flusher. Using my hand on that germ infested handle is not an option. I thought the days of handle flushing were long gone. I wonder how many people use their hand to flush? Are there any statistics on hand flushing? I bet the numbers are staggering. Separate question: Do you find that there is less foot flushing slippage when using rubber soles?

  33. Hola Carles!Et vaig trobar a faltar a la xerada de la casa del mar.Moltes gràcies per les teves generoses paraules, però el premi és un reconeixement a la feina dels mestres que ens creiem que la lectura ens salvarà la vida.Bon estiu!

  34. Mai mult de “Come to Romania…” n-am putut sa scoatem… pfff… Moga fi-ti-ar inspiratia a dreaq’… Si-a mai costat si 10K Euro. Dar da, NOI suntem rautaciosi ca de obicei, nu VOI sunteti penibili cu sigle, sloganuri si imnuri de kkt pe bani multi.

  35. pobre hugo (a) !!!!! se feliz con tu odio y tu pecado …. , oh creo que te ofendi, se que vas a contestar!!! que bien que leas estos mensajes mientras hay vida hay esperanza.paz y bien

  36. Does Orly ever get experienced professional guidance in proper procedure rather than just hoping personal zeal should overcome real world channels for getting things accomplished so they have future foundation to proceed?

  37. Xavier, what does he/she mean, indeed. It is rather like a head-scratching riddle trying to make sense of your mate’s cryptic analysis. It seems that everyone wants to play at being a psycho-analyst these days, and part of the game entails using baffling terminology. I wouldn’t let it worry me. What’s kind of worrying though, is if we end up having more psychos than analysts out there.

  38. I have a problem with scope: if I’m in the mood for a large perfume and the occasion calls for a small one I can get confused. I also have perfumes I wear all the time (Cuir de Russie) ad perfumes I never wear (Tabac) for not very good reasons.

  39. Yes! Here's something else of interest….the growth of debt service payments. And when you consider that indebtedness is probably more common among those whose demand is not saturated, it makes the effect greater. This might overlay nicely on your GDP/VMT.

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  41. That "hired a solicitor" title sounded a little ominous, and I was worried as I scrolled down, but I'm happy for you! Can't wait to see what you turn the empty space into, I'm sure it will be cozy and warm. Happy holidays to you!

  42. Kjempflott benk! Du finner sÃ¥ mange fine! Har nesten ikke funnet noen interessante i det siste….Men har nok ikke beveget meg sÃ¥ mange andre steder enn i skaugen!

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  44. Dreadful. The dress isn’t working with her body proportions to begin with, too short (for her), it looks misplaced on her. Horrible hair and makeup, and her assortment of accessories is a desperate and failed attempt to lift this look.

  45. Michelle on Hi Cally,I’m hoping right along with you for your future. Yours is just the kind of story that has kept me awake at night and propelled me to gather resources and write in the first place. Thank you for your transparency and for your encouragement.

  46. Wow, das ist ein superschönes minialbum geworden.ich denke, die nächsten fotos schicke ich dir, damit du sie für mich verarbeiten kannst *smile*lgsanny

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  48. I did, because I am thinking about switching to mirrorless compact camera. As for now I have 500D with 17-55 f/2.8 and it is quite heavy to carry on everywhere. As I do not need speed, and I take most of the pictures in the street I think it might be a right choice for me.

  49. Great Oscars bingo cards! I printed out a batch of them for a party last night, and everyone had a ball checking of the particular moments indicated on the cards. We went for a full card bingo, to make the fun last all show long. Thank you!

  50. That’s not even 10 minutes well spent!

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