He aha ka Protein?

He Hoʻomaka i ka He aha, pehea, a pehea pehea o ka pale

Aiaʻekolu lālā o kaʻai: protein, momona, a me ka waiʻahu . ʻO kēiaʻatikala pili i nā meaola. E kamaʻilio mākou no ke aha, no ke kumu e pono ai iāʻoe, pehea e loaʻa ai, a peheaʻoe e pono ai i mea e ola ai.

No ke aha mākou e pono ai e pale

Ma mua o ko mākou komoʻana i loko o nā kiko'ī o keʻano o ka protein, e hoʻoikaikaʻia mākou ma kaʻikeʻana i ka pilina. Hoʻohana ko mākou kino i nā kinetona e kūkulu i nā mea a pau.

ʻO kaʻili, ka lauoho, nāʻiʻo, nā'ōpū,ʻo ka hemoglobin i loko o kou koko ke hanaʻia i ka protein. A ke hele nei ka papa inoa:ʻO nā enzymes e hōʻemi ai i ka meaʻai a me nā huakiko i ke kino ka pale. ʻO kā mākou mau pilikino pili pono e pili i ka protein e hana ai i nā mea'elepili. ʻO nā kinikūʻau protein e kōkua i ka hoʻololiʻana o nā leka i waena o nā neurotransmitters in our brain. Aʻo nā hormones he nui, e like me ka insulin a me nā mea hana'ē aʻe-e hoʻoponopono i nā homona, he mau pūʻali pū kekahi.

ʻAʻa wau e noʻonoʻoʻoe i hea kahi pilikino? Eʻae mai iaʻu . Akā, ma mua o ko mākou heleʻana i laila, pono mākou e hoʻokuʻu i kahi mau'enepekema e pili ana i keʻano o ka pilina. Hanaʻia nā kinikōne protéin i nā kinikiki liʻiliʻi i kapaʻia he mau amino. He iwakalua mau amino acetic. ʻO kekahi inoa āu e launa ai i ka lysine, glutamine, a me ka tryptophan. Keʻaiʻoe i nā meaʻai i loaʻa i ka protein,ʻo kou kino e wāwahi i kēlā mau protein i lalo a hoʻokuʻi i nā amino acids e hoʻohui i nā hanana hoʻokele i makemakeʻo ia e hana.

Hiki i ke kino kanaka ke hoʻohui iʻumikumamākahi o nā amino acids e pono ai. Eia naʻe,ʻeiwa mauʻonika amino i kapaʻia he amino acino nui no ka mea e pono ke laweʻia mai lākou mai kaʻai. Ke hāʻawiʻia ka meaʻai hoʻokahi iʻeiwa (ʻae, heʻewalu) mau amino amino nui, ua kapaʻiaʻo ia he puʻupaʻa piha. Nui nāʻai i loko o ka nui o nā amino acids aʻaʻole nā ​​mea'ē aʻe.

I kēlāʻano, pono e hui pūʻia nā meaʻai e hiki ai ke hāʻawi aku i nāʻehu aminoʻeiwa. I ka wā e hele pū ai nā meaʻai e hana i kaʻikepili pilikino holoʻokoʻa, ua kapaʻia lākou he mau proteins maikaʻi.

Nā kumu o ka protein

Manaʻo ka poʻe i kaʻiʻo i ka wā e noʻonoʻo ai lākou i ka protein. A ua pololei ia. ʻO kaʻai mai nā holoholona o ka'āina, nā iʻa, a me nā manu,ʻo ia nā meaʻai a pau o ka pilina . Eia naʻe,ʻo nā pīpī, nāʻanoʻano, nā pīni, a me nā mea lawaiʻa he meaʻai nui nā pilikino. Aʻo nā'ōpū likeʻole e like me ka lauiki iki , ka palaoa a pau, quinoa, barley a me amaranth; a me kekahi mau lauʻai, e like me nā hua'ōlelo a me nā'ōpuʻu, hiki i nā kumu waiwai nui o ka pilina. ʻO kaʻai, ka lawaiʻa, a me nā hua he mau palapona piha. No ka loaʻaʻana o ka pilina piha, pono e hui pūʻia nā huapalapala, nā nuts, nā hua, a me nā lau. ʻO kaʻaila a me ka piʻa a me ka palaoa a me nā pīni he mau hiʻohiʻona kaulana ia o nā proteins aloha. Ponoʻoe eʻikeʻaʻoleʻoe e loaʻa i nā mea amino a pau i hoʻokahi pāʻina. ʻAʻole i mālamaʻia nā kino amino e ke kino akā ua lōʻihi ka lōʻihi e hiki ai ke hoʻohanaʻia a hui pūʻia i hoʻokahi lā. Me nā kumuwaiwai nui he nui,ʻo kaʻaiʻana i nā meaʻai olakino, olakino e hoʻolako nui i nā wai amino no ka kanaka maʻamau -ʻoiai inā hana lākou.

Pehea ka nui o ka palekana e pono ai

Loaʻa i nā kānaka nāʻano pilikino likeʻole e like me ko lākou mau makahiki, ko lākou nui, ko lākou mau papa hana a me ke olakino.

Eia naʻe,ʻaʻohe kiʻekiʻe o kēlā mau koi aʻaʻole e loli likeʻole, e like me kekahi o nā mele kaulana e pili ana i nā kinipona. Hoʻolaha ka USDA i 5,5 'auneke o ka protein no nā wāhine 19-30 makahiki. No nā huiʻokoʻa o nā wāhine'ē aʻe a pau, hāʻawi lākou i 5 mau oun. No nā kānaka, he 6.5'elepa no nā makahiki 19-30, 6'unekani no 31-50 makahiki, a me 5.5ʻoni no nāʻoihana 51. 5 mau'onike he 142 grams ia. ʻO 6 mau ounce e like me 170 grams.

ʻO kekahi poʻe meaʻaiʻai a me ka Hui Ola Ola (WHO) manaʻo he kiʻekiʻe loa nā kūlana USDA. Hāpai ke WHO i 8 gramene kālā no kēlā me kēia 20 lbs. no nā mākua.

ʻO kēlā mau paona, he wahine wahine makua e kaumaha ana he 130 lbs. e makemake waleʻia he 52 grams o ka protein - ma lalo o ka hapalua o ka mea a ka USDA e manaʻo ai. He kāne makua o 180 lbs. e makemake ana i 72 grams. Eia hou, emi iho ka hapalua. Hiki i nā haunaele ma waena o USDA a me ka WHO ke hoʻolālā i nā manaʻo kūʻokoʻa kūikawā ma kēlā mau pūʻulu. Ma kekahiʻano, hiki i kekahi ke manaʻo i nā helu USDA ma ka hopena o ka palena kūpono.

Ma keʻano he kuhikuhi, hāʻawi ke USDA i nā kulekele e pili ana i ka nui o ka nui o kaʻaila a me kaʻeleʻele: "Ma keʻano nui, 1 auneke o kaʻiʻo, ka moa a iʻa paha, ¼ cup cooked beans, 1 egg, 1 tablespoon of butter peanut , or ½ hiki ke heluʻia nā'ati a me nāʻanoʻano he 1 auneke likeʻole mai ka Hui Hana Mea Puʻupuʻu. "

Palo a me ka hoʻomehana

Me ka pilikino ka mea o nāʻiʻo, hiki i kekahi ke manaʻo he pono kaʻoihana o ka poʻe hana i kaʻoihana, akā,ʻaʻole kēia ka hihia. ʻO ka mea mua, he mea nui eʻikeʻaʻoleʻo ka pilikino ka punahele i makemakeʻia e ke kino no kahi hana-carbohydrate. He mea nui ka protéin ma hope o kahi hana e hoʻoponopono a kūkulu i kaʻiʻo. Akā,ʻaʻole iʻoi aku ka nui o ka protein e hana ai - hoʻokahi auneke aʻelua paha no ka nui o nā kānaka e hoʻolālā ana i ke kūlana haʻahaʻa . No nā poʻe i komo i ka hoʻoulu kaua ikaika a no nā mea pāʻani hoʻomanawanui,ʻo ka'ōlelo eʻoi aku i ka manawaʻelua o ka nui o ka pilina e pono ai ka kanaka. E heluhelu e pili ana i ke kinona no ka hale kino .

Nā Kuʻuna Pāpena

ʻO kekahi ala'ē aʻe e loaʻa ai ka pilikino i kāuʻaiʻana ma o nā mea hoʻopaneʻe. Hiki ke loaʻa nā'Amino Acids i loko o ka'ōpala pila, maʻamau a me nā hui pūʻokoʻa piha. Akā,ʻoi aku ka nui o nā loina i loaʻa i nāʻano meaʻai. Ua kaulana loa ka powdered whey (mai ka waiu), e like me ka protein soy. Aia kekahi mau lāʻauʻalalā i hanaʻia mai ka laiki, nā hanu, a me ka hemp. Nui nā kānaka e loaʻa i ka mālala hou aku i kaʻeli a makemake i nā powʻamea protein i hoʻopiliʻia i ke olakino i mea e loaʻa ai ka meaʻaiʻole ka nui ma ka'ōpū. Hoʻokumu Kūmole Shake

> Kālā:

_{Haas, E. (1992) Noho maikaʻi i ka meaʻai. Berkley: Nā Celestial Arts}

_{Holford, P. (2004)ʻO ka puke pono waiwai maikaʻi hou. ʻO Berkley / Toronto: Ke Kaomi Holo}

_{Nutrition no nā mea āpau: Protein, CDC.gov}

_{USDA, Dietary Guidelines no nāʻAmelika 2011}

_{USDA ChooseMyPlate.gov}