Ehia mau kinona e pono aiʻoe i kēlā me kēia lā e like me ko mākou wā?
Hoʻopihaʻia nā papala palapū i nā huahana e kau ana i ko lākou mea'enela, ma nā pū kaohihu, ka palaoa, a me ka paʻi. Akā, ehia mau kinona i ponoʻoe i ka lā hoʻokahi? A ināʻoe e mālama i ka meaʻai āpau, ke hiki ke loaʻa iāʻoe kēia mau mea kanu maikaʻi?
ʻO Palekana Primer
ʻO ka protein he mea nui ia e pono ai, a pono mākou e lawe i ka meaʻai i kēlā lā i kēia lā no ka mea,ʻaʻole i hoʻolakoʻia e ko mākou mau kino i ko lākou momona a me nā hāʻalea .
Hoʻohanaʻiaʻo Protein e kūkulu a mālama i nāʻiʻo, iwi, a me kaʻili. Hoʻolālā hoʻi ia i nā enzymes e hoʻoponopono ana i nā hana hana maʻamau e ola ai. Ke hana nei nā tausani pākahi ma ko mākou kino i kēlā lā i kēia lā, i hanaʻia mai nā hale kūkulu o ka protein i kapaʻia he amino acids. ʻO nā amino acids i hikiʻole i kā mākou kino ke hana ke kapaʻiaʻo nā amino acino nui.
He aha ka nui o ka palekana e pono ai ke kiʻi i kēlā lā i kēia lā?
ʻO ka loiloi nui ma nā keʻena olakino, e like me ka US Medicine Medicine, Health Canada, a me ka World Health Organization,ʻo ia ka mea e mālamaʻia nā pono pilikino no nā mākua i ke kaumaha o ke kino. Hoʻokumuʻia ko lākou mau kumu no ke kino e like me ka heluʻana i ka helu math: 0.8 g o ka pilina ma ka kilokika o ke kaumaha o ke kino i kēlā lā i kēia lā no nā mākua ma mua o ka 20 o ka makahiki. E like me kēia kumuhana,ʻo ka mea e kaupaona ana he 150 paona e pono i 55 mau palemona i kēlā me kēia lā:
0.8 g o ka protein x 68 kg (150 lb) = 55 g o ka maile o ka la
Wahi a Carol Greenwood, Kumuhana ma ka 'Oihana Hoʻonaʻauao Nutritional ma ke Kulanui o Toronto,ʻo nā mākua i piha i ka 20 o ka makahiki he mea pono ia e loaʻa i waena o 60-70 g palekana i kēlā me kēia lā. ʻO ka umauma moa e pili ana i 30 g; i ka hapalua hapalua o Greek yogurt e pili ana i kahi 15 g.
"Ua hoʻokumuʻia kēia mau manaʻo e nā papa kuhikuhi aʻoaʻo, e like me kaʻike o kaʻike eʻike nei,"ʻo ia kāna e haʻi mai nei iaʻu.
"ʻO ka mea maʻamau, maʻAmelika Hema, keʻai nei nā kānaka i ka nui o nā meaʻai momona-waiwai a me nā kinona e pono ai ke mālama iā lākou iho.ʻAʻole hiki keʻai pono i nā meaʻona wikiwiki a hiki keʻai i ka momona momona, akā i ka manawa maʻamau e loaʻa ana nā kaumaha o ka protein. "
Nā kumu maikaʻi
ʻO nā meaʻai e like me ka iʻa, ka moa, a me ka waiu e hoʻolako pinepine i nā mea amino a pau. ʻO nā kumu ulu e like me nā pīni a me nā legumes nā mea nele he hoʻokahi aʻoi aku paha o nā amino acino nui, no laila,ʻoi aku ka maikaʻi o nā meaʻai waiwai e like me ka raiki a me nā piʻa a me nā legumes a me nā kīpala.
"E like me kou nele i kāu meaʻai a pau mai kahi mau meaʻai wale nō,ʻaʻole ponoʻoe e hilinaʻi ma kahi wale nō aʻelua mau kumu o ka protein," i'ōlelo aiʻo Greenwood. "Eʻai i nāʻano holoholona a me nā mea kanu e paʻa ana i loko o ka protein, a keʻimi nei naʻe i ka hahaiʻana i keʻano o kaʻaʻai Moana Mediterranean i ka hua a me nā huaʻai."
ʻO wai lā i ka pōʻino o ka loaʻaʻana o ka pale pokole?
Ke'ōlelo neiʻo Greenwood, aiaʻelua mau'āpana makua i hikiʻole ke lako i ka meaʻai i kēlā me kēia lā: ke kanakaʻelemakule (ʻo ia hoʻi ka poʻe o nā makahiki he 70 ), a me nā mea make.
"ʻO ia ka mea i'ōleloʻia no ka nui o nā kānaka makua a pau .8 g / kg / ka lā no ka mālamaʻana i nā protein i kēia lā, akā,ʻo ka noiʻi hou aku i kēia wā,ʻo ka poʻe kahiko -ʻoi aku ma kahi o 70 mau makahiki -ʻaʻole iʻoi aku ka maikaʻi o ka hoʻohanaʻana i ke kinona ka meaʻai a lākou eʻai ai.
ʻO ia hoʻi,ʻaʻole lākou e lawa ka lawaʻana, inā paha lākou eʻai ana i ka mea like i kēlā lā i kēia lā e like me kā lākou i hana ai i ko lākou wā'ōpio. "
Nānāʻo ia, no ka poʻe mākua i kēlā me kahi o ka pihaʻana o 70 makahiki e hoʻololi i kā lākouʻai i kahi kiʻekiʻe o ka 1 g / kg / lā - e hoʻonui ana i nā pono o kā mākou manaʻo pilikino 150 mau paona pāʻani a hiki i 68 g mai 55 g.
ʻO nāʻelemakule me nāʻeha i ho'ēmiʻia (a me nā diaters e makemake ana e kaohi i nā calories) pono ke nānā i ko lākou meaʻai protein, e like me Greenwood. I'ōleloʻo ia i ka manawa o nā calories i kēlā me kēia lā i lalo o 1200, hiki ke maʻalahi i kāu pilikino.
Ke hoʻopiliʻana iāʻoe iho me kahi palekana inā 70ʻoe
Nui nā mākua i kaʻai wale i ka pilikino ma kaʻaina awakea a iʻoleʻahaʻaina awakea, akāʻo Haywood ke aʻo nei he loaʻa kekahi protein i kēlā me kēia pāʻina.
"ʻAʻole ia ke ala eʻai nui ai ka poʻe kahiko," i'ōlelo aiʻo ia. "Makemake lākou e loaʻa wale i kaʻahaʻaina a me ka momi no kaʻaina kakahiaka, akā he mea maikaʻi ke hoʻoulu i kahi hua manu aiʻole kekahi kuliko, i ka loaʻaʻana o ka protein i kēlā me kēlā me kēia pāʻina. E pono i nā poʻeʻelemakule ke hoʻoʻemi i ka puka o ka manawa ma waena o nā meaʻai kinaika ke hoʻohālikelikeʻia me ka poʻe'ōpio . "
Hiki iāʻoe ke mālama i kahi mea nui?
Wahi a ka US Medicine Medicine,ʻaʻole iʻaʻaʻia kekahi palena palena pale no ka pilikino i loko o ka noiʻi; ʻo ia,ʻaʻole iʻikeʻia ka nui o ke kinetona. Eia nō naʻe, nā meaʻepekema e like me Greenwood e'ōlelo nei e hilinaʻi nui ana i ka pilikino i kāuʻai - e like me kekahi mau meaʻai momona-momona - hiki ke alakaʻi i ka hōʻiliʻiliʻana i nā meaʻai'ē aʻe e like me nā huaʻona maikaʻi a me nā huaʻai, me nā hua huaora, nā mineral a me nā maʻi'ē aʻe -e hoʻoulu i nā meaʻai e like me ka fiber i loko.
Eia hou,'ōleloʻo ia, hiki i ka pilikia ka mea e hele mai me ka pilina.
"ʻO nāʻano pālahalaha e like me nā meaʻai i hanaʻia he nui ka nui o ka maila a me ka meaʻulaʻula e loaʻa pinepine ai i nā momona momona,ʻelua mau mea i pili i ka maʻi o ka maʻi a me ka maʻi nui."
ʻO ka mea hope, e pili ana kaʻaiʻana i ka meaʻai waiwaiʻai me ka gout, heʻanoʻehaʻeha o ka ahonui kahi e waihoʻia ai nā tioalili waikiki i nā hono.
Ke laina lalo:
Loaʻa ka loaʻaʻana i nā lālā pono kūpono i kēlā me kēia lā e kōkua iāʻoe e mālama i nā maʻi lean, a e hoʻonāʻoe i ka māʻona nui loa, no ka mea,ʻoi aku ka maikaʻi o nā meaʻai waiwai waiwai ma mua o nā mea kiʻekiʻe i loko o nā'ōpona. Aia nō naʻe, akā, ke kōmua neiʻoe i nā kinetona i loko o kāu hana i kēlā me kēia lā me kaʻole pono o nā mea hoʻopiha a meaʻai paʻa paha -ʻoiai nā koi kālepa i ka mea'ē aʻe.
Nā kumuhana:
Campbell WW1, Johnson CA, McCabe GP, Carnell NS. "Nā mea e pono ai ka pilina pilikino o nā'ōpio a me nā mākua." ʻO'Am J Kokū Nutr . 2008 Nov; 88 (5): 1322-9.
http://ajcn.nutrition.org/content/88/5/1322.full.pdf
ʻO Carol Greenwood, Professor. Ke KeʻenaʻOihana Hoʻonaʻauao Ola, Ke Kulanui o Toronto. Nīnauele i hoʻoponoponoʻia e ka lapaʻauʻoʻApelila 1, 2014.
NānāʻIke Kūmole (DRIs): Paipaiʻia nā mea e pono ai nā kānaka hoʻokahi, Macronutrients. Nā Papahana Meaʻai a me nā Meaʻai Meaʻai,ʻOihana Medicine, Nā Kūlana Aʻo Aupuni.
http://www.dsld.nlm.nih.gov/dsld/docs/Dietary_Reference_Intakes_Naʻohana_Intakes_for_Individuals.pdf
Donald K Layman. Pono e hoʻomohalaʻia nāʻikepili hou e pili ana i nāʻike hou no nā mea e pono ai ka pilina. ʻO Nutr Metab (London) . 2009; 6: 12.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2666737/
Elango R1, Humayun MA, Kalākaua RO, Pencharz PB. Hōʻike i ka nui o nāʻoihana i makemakeʻoleʻia. Hale Hōʻikeʻike Nānā Nutr Metab Care . 2010 Ianuali, 13 (1): 52-7.
O Imai, o Eri; Hirose, Takuo; Asayama, Kei; Imai, Yutaka; Ohkubo, Takayoshi; Kubota-Utsugi, Megumi, et al. "Hui pūʻia ka pilina pila a me kaʻoihana kiʻekiʻeʻoihana kiʻekiʻe ma luna o nā mākua oʻoʻokoʻa: ka aʻoʻo'Ohasama." Ka Nupepa o ka Society Geriatric Society Society 03/2014, Volume 62, Putanga 3, pp. 426 - 434.
ʻO John D Bosse lāuaʻo Brian M Dixon. Nā Dietary Protein i loko o ka Weight Management: kahi hana hoʻolālā e hōʻike a hoʻololi i nā kumumanaʻo. ʻO Nutr Metab (London) . 2012; 9: 81.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509388/
ʻO nā protein a me nā mea amino acid i loko o nā meaʻai kanaka. Hoʻokaʻaʻike o kahi kūkākūkā kūkā o FAO / WHO / UNU, i hoʻomākaukauʻia e ka World Health Organization, Food and Agriculture Organization o Nā Aupuni Hui Pūʻia, a me nā Kulanui o Nā Aupuni Hui PūʻIa. 2007.
http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/
Ka Paʻi Ma KeʻAi. Ka PepaʻIke Aʻo Aupuni.
https://medlineplus.gov/ency/article/002467.htm