Pono nā kinake e pono ai ke kūkuluʻana i nā mea hana o ke kino kanaka, e like me nāʻiʻo a me nā'ōpū. Ponoʻoe i nā proteins e mālama pono i kāu kamepiula olakino, synthesize neurotransmitters, hana a hōʻailona hormones, aʻoi aku.
Nānā nā mea lapaʻau i nā kinaila nui i hanaʻia mai nā hale kūkuluʻia i kapaʻia he amino acids . ʻO ka hanana nui o kahi molino amino acid ka mea i loaʻa kahi hui carboxyl o nā mana, kahi amine, a me kahi kaulaʻaoʻao.
ʻO ka pahu carboxyl kahi hoʻokahi carbon,ʻelua oxygen, a hoʻokahi hoʻokahi hydrogen atomi. ʻO ka pūʻulu amine hoʻokahi kahiʻenehana nitrogen a meʻelua hydrogen o nā mea i pili i ia.
ʻO nā'ōmoa amino 20 a pau i nā kaula likeʻokoʻa likeʻole, a loli likeʻole lākou. Aia nā kaulahao maʻamau o nā kaula, nā kaulahao i kaulaʻia, a me nā apo o nā mana, a me nā kaulahao pū kekahi,ʻo ia ka carbon, hydrogen, sulfur, nitrogen, a me nā'ōmole oxygen.
ʻO ka hoʻonohonohoʻana a me nā moleka i loaʻa ma ka pae o kaʻaoʻao e hoʻokaʻawale ana i kekahi amino acid mai kekahi. ʻO ka amino acids i hoʻohuiʻia he isoleucine, leucine, a valine a he pono no ka hana musua. ʻO Tyrosine, phenylalanine, a me ka tryptophan kahi i kapaʻia he amino acids maʻamau a loaʻa i kēlā me kēia mea he kaulahaoʻaoʻao me keʻano o ke kāʻei. Hanaʻia kēia mau amino acinoʻekolu no ka hanaʻana i nā neurotransmitter.
Nā'Amino AcidsʻAʻole Pono a Pono
ʻAʻole i kapaʻia nā 11 amino acino me ka waiwaiʻole no ka meaʻaʻole lākou he mea nui.
He mea nui lākou, a ke makemake nei kou kino iā lākou e hana i nā hana. Ke kapaʻia nei kēia mau amino a "non-essential" no ka meaʻaʻole ponoʻoe e kiʻi iā lākou mai kāu meaʻai. Hiki i kou kino ke kūkulu i kēlā mau amino amino 11 mai nā mea maʻamau e waiho nei i loko o kou kino. ʻO nā mea hoʻohui aminoʻole e pono ai:
- Alanine
- ʻO Arginine
- Pākuʻi
- Aspartic Acid
- Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Proline
- Serine
- ʻO Tyrosine
ʻO nā amino acids, arginine, cysteine, glycine, a me tyrosine kekahi mau manawa i manaʻoʻia he "mea kūpono." ʻO ka manaʻo o ka hapa nui o nā kānaka e hana i nā mea pono'ī iā lākou iho, akāʻo nā kānaka me kekahi mau maʻi a me nā meaʻinoʻole ke kino, hikiʻole ke hana iā lākou, no laila pono lākou e kiʻi iā lākou i loko o kā lākou meaʻai.
ʻAiʻia nāʻonika aminoʻeiwa i kapaʻia he "mea nui" no ka mea,ʻaʻole hiki iāʻoe ke hana ia mau mea; Ponoʻoe eʻai i nā protein i loko o ia mau mea amino acids. Nā lākou:
- Kuʻuna
- 'Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Kaupona
- Tryptophan
- Valine
Ponoʻoe e hopohopo no nā mea amino acino nui i ka manawa e hoʻolālā aiʻoe i nā meaʻai i kēlā me kēia lā? ʻaʻole naʻe. ʻO nā kinona o nā meaola e like me kaʻiʻo, nā hua, a me nā hua laʻa "he mau māmā maikaʻi." ʻO ia keʻano o kēlā me kēia kinikōʻau i loaʻa i loko o ka hua holoholona i loko o kēlā me kēia o nā meaʻeiwa aminoʻeiwa. Hiki i nā mea Vegetarians a me nā vegans ke uku aku i nā mea hoʻomaluʻai. Hoʻokomoʻia nā protein kūkulu "nā protein iʻole." Loaʻa i kēlā me kēia meakanu hoʻokahi hoʻokahi aʻoi aku paha o nā meaʻonika aminoʻeiwa. Eia nō naʻe,ʻikeʻia kēlā me kēia amino acid i kekahi lāʻau, no laila hiki iāʻoe ke hui pū i nāʻano pāʻona o nā kumuhana'ē aʻe no ka loaʻaʻana o nā amino a pau āu e makemake ai.
E aʻo e pili ana i nā huila vegan a me nā meaʻai .
Nui nāʻano palekana i loko o kou kino, a hana lākou i nā hana likeʻole. Aia nā hana pākuhi:
- Hāʻawi i ka hana enzyme e hoʻoulu ai i nā hoʻoikaika paʻa kino i loko o ke kino
- ʻO nā leka uila i ka hana a me ke wā e hana ai
- ʻO nā mea halihali e pili ana i ke kino
- Ka mālamaʻana i nā wai a me ka pale pH i loko o ke kino
- E lawelawe ana e like me ke kūkuluʻana i nā papa no ka hana hoʻonā
- Kōkua i ka hui koko
- Ke hoʻonui nei i ka hana hana kū'ē i ka mana o nā maʻi a me nā mea maʻi
- E lawelawe ana ma keʻano he kumu kūpono e hāʻawi i ko mākou kino i ko lākou mauʻano
Pehea e pale ai i ka pilina
Hoʻomaka ka'ōmole o ka meaola i ka waha me ka ulana, kahi e maʻalahi ai kaʻai i ka meaʻai.
Hiki ke kōkua i ka hōʻomiʻana ma kaʻokiʻana i ka meaʻai i nā'āpana liʻiliʻi. E hoʻomanaʻo i ka mea nui i ka hoʻomaʻamaʻa maikaʻiʻana i kāuʻai; Mai hōʻoki i kāuʻai i nāʻai nui.
Ke hoʻomauʻia ka'alapena protéin i loko o ka'ōpū me ka hoʻokuʻuʻiaʻana o nā wai'alapiʻi e komo pū me ka waihydchloric a me ka pepsinogen. ʻO ka waiūpikū a me ka pepsinogen i ka pepsin, kahi e hoʻomaka ai e uhaʻi i nā paʻa i waena o nā amino acids. Ke hana nei kēia hana i ka wā e hoʻokomoʻia ai nāʻiʻo e hoʻopuni ana i ka'ōpū a hoʻokuʻu i nā meaʻai a me nā wai o ka'ōpū.
Ke hanaʻia ka hopena hou ma ka'ōpū liʻiliʻi kahi e hoʻopiliʻia ai ka waiuma hydrochloric me nā bicarbonates i hoʻokuʻuʻia mai ka pancreas. Hoʻopuka ka pancreas i kahi enzyme i kapaʻia trypsin. Hoʻomauʻiaʻo Trypsin e hoʻokaʻawale i nā amino acids, a laila hoʻokomoʻia i loko o ke koko. I ka wā ma ke koko, laweʻia nā amino acids i nā pūnaewele ma nāʻano likeʻole o kou kino. Ke hoʻohana nei kāu kino i nā mea hoʻohuhu amino hoʻokahi e kūkulu i nā proteins e pono ai no nāʻoihana likeʻole.
Nā Paena e like me Energy
ʻAʻole pahaʻoe e noʻonoʻo i ka pilikino e like me ke kumu waiwai, akā nā mea hoʻomalu i nā calories i kāuʻai. Pono e mahaloʻia kēlā mau calo ināʻoe e nānā ana i kou kaumaha . ʻO kēlā me kēia'āpana pilikino āu eʻai ai, heʻehā kalo. Ke manaʻo nei ka 'Oihana Hoʻonaʻauao oʻAmelika Hui Pūʻia e loaʻa iāʻoe kahi o 15 pakeneka i ka 20 pakeneka o kāu mau calorie mai ka pilina. No kekahi mea e pono ana i nā calo he 2000 i kēlā lā i kēia lā,ʻo ia hoʻi he 75 a 100 grams o ka protein.
ʻO nā meaʻai, nā iʻa, ka iʻa, nā moa, nā hua, a me nā hua laʻa he mau kumu nui o ka pilikino, akā hiki iāʻoe ke loaʻa ka pilikino mai nāʻanoʻeleʻele, nā lemu, nā nuts, a me nāʻanoʻano. ʻAʻole i maʻalahi ka loaʻaʻana o nā kinetona i kāuʻai. Hiki i hoʻokahi wale no ka wāwae moa e hāʻawi iāʻoe i kahi 30 grams o ka protein. Hoʻokahi'ōmole salmon i kahi o 40 grams o ka protein,ʻo ke kīʻaha o ka oatmeal heʻeono kalamona o ka protein, aʻo ke kīʻaha o ka pīpaka meʻelua mau parani o ka protein. Ma muli o ka nui o nā kānaka e loaʻa i ka protein mai kā lākouʻai, pilikiaʻole ka nele o ka protein i nā'āina i kūkuluʻia.
Ma nā'āina i hoʻopiliʻoleʻia, ʻaʻohe momona a me ka nele o ka protein. ʻAʻole i kapaʻia kahi kīnā paʻakiki paʻakikī. Hiki i nā'ōpiopio me ke kākākākākā ke hele aku i nā lima a me nā wāwae a lahilahi. Hikiʻole ke loaʻa ka pilikino i ka uluʻana o ka uluʻana, ka nalowaleʻana o ka nui o ka muscle, ka pilikia o ke kamepiula hana, nā pilikia o ka pulumu, nā pilikia o ka naʻau, a me ka make.
Nā kumuhana
Kākoʻo nui iā SS, Smith JL, Groff JL. "Nānā Kūikawā Loa a me ka Maluha Kiʻekiʻe Kanaka." ʻO ka heluʻeono. Waimanalo, HI. Wadsworth Publishing Company, 2013.
Smolin LA, Grosvenor, MB. "Nutrition: Science and Applications." ʻO ka'Ōleloʻekolu. Wiley Publishing Company, 2013.
Nā National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Dietary Reference Intakes Palepa a me ka Hoʻopihapiha." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
ʻOʻAmelika Hui PūʻIaʻOʻAmelika Hui PūʻIaʻoʻAmelika Hui PūʻIa Kūʻai'Aihana Maʻa no Nānā Kūʻali Kūʻali Kūʻai No NĀ Kuleana Mea Kūʻai no nā Kūlana Kūlana Kūlana 28. https://ndb.nal.usda.gov/ndb/search.