Inā he veganʻoe, aiʻole he "meaʻai maʻamau," hiki paha iāʻoe ke nānā pono i nāʻano pilikino pūnaewele āu eʻai ai no ka mea,ʻo kaʻoihana o nā mea kanu i hoʻohuiʻia he māmāʻole. ʻO ka hōʻonaʻole,ʻaʻole ia he meaʻaiʻole nā meaʻai i kanuʻia e ka mea kanu, akā hiki ke loaʻa iāʻoe ka nui o ka meaola mai nā mea kanu, akā,ʻo nā mea kanu a pau e ulu ana i hoʻokahi aʻoi aku paha o nā mea e pono ai ke kino.
He aha ka nui o ka pilikia a he aha ka mea i hiki i ka vegan ke hana?
Hiki paha i ke kino ke maikaʻi, akāʻoiaiʻoiai eʻai anaʻoe i nā kumu waiwai likeʻole i kēlā me kēia lā e maikaʻi anaʻoe. ʻO ka hui pūʻana o nā kumu kinipona likeʻole e hoʻomaopopo pono iāʻoe e loaʻa ka lako nui o nā amino acids i kēlā lā i kēia lā.
ʻO ka mea mua, ka'ōmike o ka amino acid
E noʻonoʻo e pili ana i nā amino acids no hoʻokahi minute. ʻO nā amino acids nā papa hana o ka meaola. Ponoʻoe i kou kino e hana i nā kumukūlā paʻa i kūkulu a mālama i nā mea i loko o kou kino.
Nui nāʻano amino acids; ʻO lākou a pau keʻano likeʻole, akā ua hoʻokaʻawaleʻia e ko lākou mau kaulahaoʻaoʻao. ʻO nā kinona a pau, no ka mea a lākou e loaʻa mai ai, ua hanaʻia me nā amino acids. Akā,ʻokoʻa ka helu a me ka hoʻonohonohoʻana o nā waiʻawa amino i hanaʻia i kahi huelo bipi a iʻole nā mea momona a me nā mea i hana i kou mau kino.
I ka wā eʻai aiʻoe ma kahi kaʻa a me nā pīnake'akeʻake (a iʻole kekahi mea i loaʻa i loko o ka pahu,ʻo kahi mea liʻiliʻi paha),ʻo kāu'ōnaehana māmā ke hoʻohemo i lalo i nā amino acids i komo i loko o kou koko.
Mai laila mai, hoʻohanaʻia nā amino acids e kūkulu i nā meaola e hoʻolālā i kou mauʻiʻo, nāʻano a me nā mea'ē aʻe.
E hoʻi i nā'Amino Acids Pono
ʻAʻole pono nā'ōmoa amino a pau. Hiki i kou kino ke hana i nā amino a me nā meaʻokoʻa o nā amino acids kahiko a me kekahi mau meaʻokoʻa'ē aʻe i loaʻa i loko o ke kino, akā aia kekahi mau aminoʻaʻaʻole e hiki i ke kino kanaka ke hana.
Hanaʻia kēia mau amino āmona i nā amino acino nui no ka mea e pono aiʻoe e hoʻopau iā lākou.
ʻO kēia nā amino acino nui:
- Kuʻuna
- 'Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Kaupona
- Tryptophan
- Valine
ʻO nā meaʻai āpau kekahi i loko o kēlā me kēia o kēia mau mea amino acino nui, no laila i kapaʻia lākou he mau proteine kūpono. Ināʻoe he ovo-la-vegetarian (ʻo nā hua wale wale nō paha), hiki iāʻoe ke loaʻa nā māmā piha i ka wā eʻai aiʻoe i nā hua a me nā hua puaʻa.
Heʻuʻuku iki nā lālā protein. ʻO kēlā me kēia lāʻau āu eʻai nei, heʻano likeʻole kaʻeha amino acid. Eia kekahi laʻana, heʻuʻuku loa ka'ōpala a me ka palaoa i loko o ka lysine. Keʻano haʻahaʻa e hikiʻole ke noʻonoʻoʻia he kumu lysine. Ināʻoe eʻai wale i ka palaoa a me ka palaoa,ʻaʻoleʻoe e lawa i ka lysine, a he maikaʻiʻole ia.
Eia naʻe,ʻo nā lemu e like me ke kanikani, ka peʻa, nā pīni maloʻo a me nā lelokoʻo he nui nā lysine. Ma kaʻaoʻao'āpoʻo,ʻaʻole kahi maikaʻi o nā legumesona o ka tryptophan, methionine, a me ka cystine, akāʻo kēia mau amino acids ka mea i loaʻa i ka palaoa a me ka palaoa. I nā wā eʻai aiʻoe i kekahi mau'ā'ī a me kekahi mau legumes, e loaʻa iāʻoe kekahi o nā amino acino a pau.
ʻAiʻia ka'eina a me nā lemu i nā proteins kōkua no ka mea inā hoʻohuiʻoe iā lākou, loaʻa iāʻoe nā mea amino a pau.
ʻO nā'ōpala a me nāʻanoʻano kekahi e pili ana i nā lemu no ka mea loaʻa iā lākou ka tryptophan, ka methionine, a me ka cystine.
ʻAʻole ponoʻoe eʻai pū i nā proteine kōkua ma kēlā me kēiaʻai. I nā lā a pau e loaʻa iāʻoe nāʻano protein i nā lā a pau, e loaʻa iāʻoe ka nui o kēlā me kēia amino acid. Akā,ʻoiai inā he hoihoi kou, eia kekahi mauʻano e hui ai i kāu mau kōkua kōkua.
ʻAla a me nā lemu:
- ʻO ka piʻiʻeleʻele a me ka laiki
- Pāpaʻi a me nā pī
- ʻO ka palaoa a pau a me ka waiʻu pīnī
- ʻO ka pīpī bean a me nā kuʻi
Nā mea kanu a me nāʻanoʻano me nā lemu:
- Nā hua kuʻakoʻa, nāʻanoʻano, a me nā pulu
- ʻO ka Hummus (chickpeas a kahini)
- Lentils a me nā'alemona
ʻO Soy kahi pūnaewele mea kanu kahi i loko o nā mea amino a pau.
He kumu maikaʻi nō hoʻi ia o nā meaʻai maikaʻi a me nāʻano pono'ī (nā mea kanu lāʻau i maikaʻi noʻoe). Hoʻohana mauʻiaʻo ia i tempeh a iʻole tofu, aʻo ka waiu waiu he wahi i kaulana no ka waiū. ʻO Amaranth, quinoa, hempseed, a chia kekahi mau māmā maikaʻi, no laila, e hoʻonui i kekahi o kēia mau meaʻai, me ka hui pūʻana i kāu mau punaewele'ē aʻe, e kōkua iāʻoe e hōʻiliʻili i kāu mau amino amino e pono ai i kēlā me kēia lā.
> Kālā:
> Hoʻopiʻi 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.