Nā Paʻani Mea Mea Ola
ʻO ka protein kekahi o nā papa hana o ke kino o ke kanaka, kahi e pili ana i ka 16 hapa o ka nui o ke kaumaha o ke kino. ʻO ka puʻupuʻu, ka lauoho, kaʻili, a me ka pilina pilikino e ulu nuiʻia i ka protein. Hoʻohui hou, pilina ka pilikino i kahiʻoi nui ma nā pūnaewele a me ka hapa nui o nā wai i loko o ko kākou kino. ʻO ka nui o kāu mau kinikona waiwai e like me nā enzymes, nā hormones, nā neurotransmitters, a me DNA kekahi o nā hapa i hoʻohuiʻia i ka protein.
ʻOiai ka maikaʻi o ke kino o ke kino i ka "hoʻopiʻi hou"ʻana i ke kinona, hoʻohanaʻoe i ka protein i nā manawa a pau, no laila he mea nui e hoʻololi mau i ia.
Nā Pūʻai Hua o ka Paʻa
Loaʻaʻia ka protéin ma nāʻano kanu a me nā holoholona o ka meaʻai. ʻO nāʻano holoholona, e like me ka beef, ka moa, ka puaʻa, ka iʻa, a me nā manu'āhiu ke kiʻekiʻe i ka protein. Pēlā nā pua, ka puaʻa, a me nā meaʻai. Aia nā huahana ulu nui i nā'ati a me nāʻanoʻano, me nā liʻiliʻi liʻiliʻi ma nā'āpana.
Nā meaʻai pāʻani a me nā meaʻaiʻole kahi meaʻaiʻole: He aha keʻanoʻokoʻa?
Hoʻohuiʻia nā protein a pau ma nā liʻiliʻi liʻiliʻi i kapaʻiaʻo nā mea amino . Hiki i ko mākou mau kino ke hana i ka nui o nā amino acino e pono ai, akāʻeiwa o lākou e hele mai mai kā mākou meaʻai. ʻO nā mea hoʻomalu pilikino e like me kaʻiʻo, nā hua, a me nā hua laʻa loaʻa nā mea amino a pau e pono ai lākou eʻikeʻia he mau pūnaeʻa piha.
Hoʻohui pūʻia nā pāpona pūnaewele i nā amino acids, akā, no ka loaʻaʻole o nā kinaila amino a pau, no laila ua kapaʻia lākou he mau protein i hoʻopauʻoleʻia.
ʻO nā kānaka eʻai ana i nā meaʻai hoʻomalu holoholonaʻaʻole lākou e hopohopo no ka loaʻaʻana o nā amino a me kaʻole aʻaʻole pahaʻoiai lākou eʻai i ka momona maikaʻi i kēlā me kēia lā.
ʻO nā mea huaʻai eʻai ana i nā hua a me nā hua puaʻa,ʻaʻole nui lākou e hopohopo ai. ʻO ka Vegans, ka meaʻai wale i nā meaʻai i kanuʻia e ka lāʻau, e pono iā ia ke nānā aku i kā lākou mau mea momona eʻike pono lākou i ka nui o nā amino acids i kēlā me kēia lā. Hiki ke hana i kēia ma kaʻaiʻana i nā mea hoʻomalu'ālehu e like me soy, quinoa, a chia paha,ʻo ia nā protein kūpono, aiʻole eʻai i nā pale mālama kōkua i kēlā lā i kēia lā.
He aha nā pākuʻi kūpono?
ʻO nā proteinʻano'ē,ʻo ia nā mea hoʻomalu lāʻau ke hoʻohuiʻia i nā mea amino a pau. Eia kekahi laʻana, he mea kōkua nā'ehi a me nā lemu no ka mea, he haʻahaʻa loa nā'ā'ī i loko o ka amino acids i kapaʻia he lysine akā loaʻa i loko o lākou ka nui o tryptophan, methionine, a me cysteine. ʻO nā'emu, ma kekahiʻaoʻao, he kiʻekiʻe i ka lysine akā he haʻahaʻa i loko o kēlā mau mea amino likeʻole.
ʻO nā kīʻaha a me nā lemu e kōkua pū kekahi i kekahi a ke pauʻoe i nā meaʻelua, hiki i nā vegan ke loaʻa nā amino acid a pau e pono ai lākou. ʻO nā huaʻai a me nāʻanoʻano a me nā lelole kekahi mea e pale like ai i nā protein. ʻAʻole pono kēia mau mea hoʻomalu e pau i kaʻai hoʻokahi,ʻo kahi manawa wale nō ia lā hoʻokahi.
Nā Huakaʻi Ola o ka Paʻa
No ka hapanui,ʻo kaʻaiʻana i nā meaʻai i loaʻa i ke kinetona-waiwai e hoʻolako i nā'ōpala i pono i kou kino e mālama i nāʻiʻo, nā'ōpuni, a no nā hana a pau i'ōlelo muaʻia. ʻO kaʻaiʻana i ka momona e hiki iā ia ke kōkua iāʻoe e mālama i kou kaumaha no ka lōʻihi o kaʻeliʻana i kahi meaʻaiʻai waiwaiʻona i mea eʻike aiʻoe i ka lōʻihi (pono e nānā i kāu mau calorie pū kekahi).
ʻO kekahi o nā meaʻai pālāleʻa heʻoi aku ka waiwai olakino e pili ana i nā mea'ē aʻe ʻO ka iʻa, e like me ka waikaona, ka tuna, ka mea hānai, a me ke kēpau, he kiʻekiʻe kona i loko o ka protein a me omega-3'eleko momona e pono ai no ke olakino. Leʻaleʻa nā lemu i loko o ka protein a ke kiʻekiʻe nei lākou i ka fiber a loaʻa nāʻano pono'ī e hiki ai ke loaʻa ka waiwai maikaʻi.
Nā Risks o ka Puʻupuʻu Puʻupuʻu
ʻAʻole like me ka momona a me ka glucose,ʻaʻole hiki i ko mākou kino ke mālama i ka protein. Inā mākou e haʻalele i kaʻaiʻana i ke kinetona, e hoʻomaka ana ko mākou kino e wāwahi i kaʻiʻo no kona pono. ʻO ka lālā paleʻole he mea maʻamau i nā'āina i hoʻomohalaʻia, akā naʻe hiki ke loaʻa ināʻaʻoleʻai kekahi i meaʻai i kēlā me kēia lā.
'Oiho o kaʻaiʻana i nā mea nui
He kumu koʻikoʻi kēia no nā kānaka ma nā meaʻai eʻoi aʻe i ka protein ma mua o nā mea maʻamau. Ma kahi hōʻike o ka noiʻi, ua hōʻike mai ka National Academy of Sciencesʻo ka hopena wale nō iʻikeʻia mai nā meaʻai nui-protein e no nā kānaka me nā maʻi kīkī. Ma hope o ka noʻonoʻo ponoʻana,'ōlelo lākou i ka 10% i ka 35 pakeneka o nā calories o ka lā mai ka pilina. Hōʻike lākou i ka hoʻonuiʻia o ka protein i hiki ke kōkua i ka mālamaʻana i ka momona. Loaʻa i ka hōʻiliʻili i nāʻike e hiki ai ke kōkua hou aku ka pilikino i ka pale osteoporosis .
Eia naʻe,ʻo kaʻaiʻana i nā kumukūʻai nui nui hiki ke alakaʻi i ka waihoho , i nā mea'oliu elite paha. No laila, inā e hahaiʻoe i kahiʻai meaʻai kiʻekiʻe, he mea nui e inu wai hou.
Hiki ke hoʻoleiʻia kekahi pona i loko o ka glucose i loko o ka hana i kapaʻia he gluconeogenesis . Ma nā'āle momona liʻiliʻi, hiki mau kēia. ʻO kahi o ka loaʻaʻana o ka glucose mai ka pilina,ʻo ia ke komo mālieʻia i loko o ke koko, no laila,ʻaʻole ia e ulu nui i ke koko . Eia nō naʻe,ʻike kekahi poʻe i ka maʻi diabetal he nui ka nui o ka meaola e hoʻopiʻi ai i ka nui o ke koko o ka toto, aʻike nā mea haʻahaʻa i kekahi manawa ma mua o kaʻaiʻana i nā kinetona nui.
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Pehea ka nui o ka pakuhi e pono ai?
Pono nā lawaiʻa ma muli o ka makahiki, ka nui, a me ka pae hana. ʻO keʻano maʻamau i hoʻohanaʻia e nā meaʻaiʻai lāʻau eʻike i ka palena o ka hoʻomanaʻo pono o kēlā me kēia lā , e hoʻomāhuahua i ke kaumaha o ke kino i kilokilo i ka 0.8, aiʻole ke kaumaha i nā paona ma 0.37. ʻO kēia ka helu o grams o ka protein e pono ke kau palena manawa.
E like me kēiaʻano,ʻo kahi kanaka e kaumaha ana i 150 paona eʻai i kahi 55 mau palemona i kēlā lā kēia lā, e loaʻa i kahi kanaka 200 paona he 74 mau mele, a he kanaka 250-paona keʻai 92 grams.
ʻO ke ala maʻalahi ke nānā i nā pono kīpona.
Loaʻa i ke USDA nā manaʻo loiloi pūpaʻa kumu e pili ana i nā 'auneke like' e hiki ke maʻalahi ke maopopo. Hōʻikeʻia kēia mau manaʻo ma ka makahiki a me ka wahine a he maikaʻi ia no ka poʻe i maʻamau pinepine:
- Nā keiki 2 - 3 makahiki: 2 auneke i nā lā a pau
- Nā Haumāna 4 - 8 mau makahiki: 4 auneke i kēlā me kēia lā
- Nā Haumāna 9 - 13 makahiki: 5 auneke likeʻole i ka lā
- Nā kaikamāhine 14 - 18 mau makahiki: 5 ounce equivalents o ka lā
- Nā keikikāne 14 - 18 mau makahiki: 6'aune auneke i kēlā me kēia lā
- Nā wāhine 19 - 30 mau makahiki: 5 1/2 auneke e like me kēlā me kēia lā
- Nā wāhine 31 he mau makahiki aʻoi aku: 5 auneke likeʻole i kēlā me kēia lā
- Ka poʻe kāne 19 - 30 mau makahiki: 6 1/2 auneke like i kēlā me kēia lā
- ʻO nā kāne 31 - 50 mau makahiki: 6'aune auneke i kēlā me kēia lā
- ʻO nā keiki 51 he mau makahiki aʻoi aku: 5 1/2 auneke likeʻole i kēlā me kēia lā
He aha nā'ōlelo e pili ana i kahi pilina kūpono?
ʻO ka nui o ka meaola i hoʻokaʻawaleʻia mai kaʻai i ka meaʻai, no laila, eia ka papa palapala lima e kōkua iāʻoe eʻike i keʻano o hoʻokahi auneke like o ka protein. ʻO kēia mau meaʻai ka mea nui o ka pūʻulu puʻupuʻu ChooseMyPlate USDA:
- 1 'auneke o ka meaʻai, ka moa, ka iʻa a me ke kēmu paha
- 1/4 kapu i ka lemu
- 1 hua
- 1 punetune o ka wai pīpī pēpē,
- 1/2 'auneke o nā hua (mai loko mai o ka pūpū)
- 1/2ʻela o nāʻanoʻano
ʻO nā meaʻai'ē aʻe e like me ka waiū, ka lihi, ka palaoa a me nā puaʻa he nui nā kinona.
Hana i nā polokalamu ke noi hou i kahi pāʻani?
ʻAe. ʻO nā kānaka e hana ana i ka hana hoʻomau (e like me ka lōʻihi o ke holoʻana) aiʻole ka hana hoʻolālā kaumaha (e like me ke kūkulu kino) hiki ke pōmaikaʻi mai nā meaola'ē aʻe i kā lākou meaʻai. ʻO ka'ōlelo o kēia manawa no kēia mau mea pāʻani e hōʻoki i ka 1.2 a 1.7 kalamani o ka pāmua ma ka lā no kēlā me kēia kilokilo o ke kaumaha o ke kino.
Akā, peheaʻoe inā he kanaka'ānaluʻoleʻoe a iʻole e ho'āʻo wale nei e kūkulu i ka maha o ka maʻi? Makemake pahaʻoe i kahi mea liʻiliʻi hou aku i kāuʻai. E hana pū me kāu kauka a mea hana meaʻai paha e kōkua eʻike i ke kālā kūpono iāʻoe.
Make anei nā wāhine e pono ai ke palekana?
ʻAe. Ke noi aku nei ka Institute of Medicine i ka nui o ka mālamaʻana i ka protein no nā wāhine maʻamau e like me 10 grams i ka lāʻoi aʻe ma mua o ka mea maʻamau, akāʻaʻole kēia iʻoi aku ka waiwai ma ka hapalua mua o ka'ōpū.
ʻAʻole anei iʻole ka Puʻupuʻu Pauna i ka'Ameneke o Ka Honua Kaloka?
ʻO kahi mau papahana a me nā meaʻai lāʻauʻai e hoʻonui i ka helu o nā calories, ma keʻano he 10 ōrau i ka 20 pakeneka, heʻano e hoʻomaopopo i ka nui o ke kinikona e pono ai i ka mea eʻai i kēlā lā i kēia lā. He kuhi koʻikoʻi kēia no ka pono o ka pono o ke kino. Hana ia no ka mea maʻamau, nui aʻoi aku ka nui o nā poʻe hana iʻoi aku ka nui o ka calories, no laila,ʻoi aku ka calories e pono ai,ʻo ka nui o ka protein i loaʻa iā lākou.
Ma kahi e hina ai kēia i ka wā eʻai ai nā kānaka i nā meaʻai i emi iho i ka calories no kekahi kumu,ʻike aʻaʻole paha. ʻO nā kānaka maʻi a nālowale paha, no ka laʻanaʻole,ʻaʻole lākou e nele i ka liʻiliʻi liʻiliʻi wale nō no ka mea eʻai ana lākou i nā calorieʻuʻuku, no lailaʻaʻole e pono ke hele i kekahi mea ma ke kaona kaumaha o ke kaumaha ma ka "pakeneka o nāʻano calories" no ka heluʻana i nā pono kīpona.
Hoʻohui pū i loko o kāuʻaʻai
ʻO nā meaʻai i ke kiʻekiʻe i loko o ka pilina e hiki ke olakino aiʻole hiki ke hoʻouluʻia lākou i nā calories, ka momona, ka paʻakai, aiʻole hūnā pūʻia nā suga. Eia kekahi mau'ōlelo kōkua no ka loaʻaʻana o nā meaʻai i kou lā me kaʻole eʻai i kāuʻai:
- E mālama i nā hua a me ka'ōnihi no ka'ōpō kakahiaka.
- E koho i ka puaʻa pua puaʻa a me nā kānana i emi iho i ka momona. ʻO kaʻoi aku ka maikaʻi, e nānā i nā mele me ka sodium i hoʻemiʻia.
- E hoʻouka i nā hua a huaʻokiʻoki paha i kahi salakeke'ōmaʻomaʻo aiʻole ma luna o kaʻaoʻaoʻaoʻao veggie
- E pāʻani i ka lima o nā'alemona a me nā hua waina a iʻole ka'ōmiʻona liʻiliʻi.
- E kūʻai aku i nāʻiʻo o nā meaʻai a hōʻalo i nā mīkini māmā e hiki ai ke hoʻonui i ka nui o nā calorie'ē aʻe. E lawelawe i kāu meaʻai me nāʻeleʻeleʻeleʻele a me nā lauʻeleʻele.
- Eʻai i nā iʻa hou, akā, e pale i ka iʻa iʻa. E koho i ka paila a iʻole ka iʻa poa.
- E hana i ka moa aiʻole i ka mīpala paʻakī ma kahi o ka moa lū.
- E hana i kahi alana me nā'āpana moa a me nā mea hou.
Nā kumuhana:
Nānā Kūmole no ka Energy, Carbohydrate, Fiber, Fat, Acne Acids, Cholesterol, Protein, and Amino Acids (Macronutrients) (2005), Food and Nutrition Board, National Academy of Sciences.
Lemon, PWR. (1996). "E hoʻonuiʻia ka pilikino e pono ai e pono ai paha i nā poʻe me keʻano kino ola?" Nutrition Review 54: S169-S175.
Nutrition Ma ka Hōuʻana: Māhele II. Ke kikoʻo lāʻau. (1990)
ʻO kaʻoihana mahiʻaiʻoʻAmelika Huipuʻia. "ʻO nā mea a pau e pili ana i ka Pūʻai Hana Hana." Https://www.choosemyplate.gov/protein-foods