Ināʻoe he 70 aʻoi mau wale aku i kaʻahaʻaina a me ka momi no kaʻaina kakahiaka, hiki paha iāʻoe ke hoʻohui i kahi hapa o ka protein i kāuʻai. ʻOiaiʻo ka lawelaweʻana i ka protein i kaʻaina kakahiaka he mea maikaʻi ma kēlā me kēia mau makahiki, ke noi nei ka noiʻi hou eʻai i ka nui pono o ka protein i kēlā me kēia lā (a i nā manawa kūpono) heʻoi aku kaʻoi aku ka nui no ka mālamaʻana i ke olakino maikaʻi inā 70ʻoe .
ʻOiai ka nui o nā poʻe e maʻalahi i ka mālamaʻia i nā lā a pau o ka pilina ma ka'ōpiopio'ōpio a me waena o ka makahiki, i ka halaʻana o nā makahiki he 70, hiki i kou kino ke lilo i mea maikaʻiʻole i ka hoʻohanaʻana i ke kinona i ka meaʻai āu eʻai ai. ʻO ia hoʻi, inā eʻai anaʻoe i ka nui likeʻole e like me kāu i hana ai i ka 50 o kou mau makahiki,ʻaʻole pahaʻoe e loaʻa pono i nā palalā maikaʻi i kēia manawa.
Pehea ka nui o ka pakuhi e pono ai?
ʻOiaiʻo nā kulekele maʻamau no nā'ōpiopio a pau i hoʻohanaʻia e'ōleloʻia e hoʻohana ana i ka 0.8 g o ka protein no kēlā me kēia kilokika o ke kaumaha o ke kino i kēlā lā (0.8 g / kg / helu),ʻo Carol Greenwood, he mea lapaʻau ma ke kula nui ma ke Kulanuiʻo Toronto. nā noiʻi e hōʻike ana i nā kānaka i piha i ke 70 o ka makahiki e pono ke loaʻa i 1 g / kg / lā o ka protein.
"No ka makahiki he 50 makahiki, 55-70 grams o ka protein i kēlā me kēia lā ke lawa paha," wahi a Greenwood. "Akā, he mau haʻawinaʻikepili hou i ka 0.8 g / kg / lā he haʻahaʻa no ka nui o nā kānaka ma kahi o 70, no laila, he 70-85 grams kaʻoi aku o ka maikaʻi."
He aha ināʻaʻoleʻoe e like me ka pōloli e like me kāu i hoʻohana ai?
ʻO kahi pahuhopu no nā mākuaʻelemakule,ʻo ia keʻano o ko lākou mau makahiki, hiki ke hoʻololi i ko lākou manaʻo. Eia hou, kahi hani liʻiliʻi hiki ke hana i nā meaʻai nui eʻono i nā meaʻokoʻa aʻoluʻolu paha. Hiki paha iāʻoe keʻaiʻole i kaʻai e like me kāu i hoʻohana ai, e waiho ana iāʻoe i mea pilikia no ka loaʻaʻole o nā meaʻai.
"ʻO ka poʻe o nā mākuaʻelemakuleʻaʻole lākou i loaʻa kaʻona i hoʻohanaʻia e lākou," wahi a Greenwood. "Heʻoiaʻiʻo kēia no ka poʻe olakino, nā kānaka noho kaiāulu,ʻaʻole hiki iā lākou keʻai i nā mea a lākou i hana ai i ka 50 o lākou. I ko lākou makemakeʻana e emi ana,ʻaʻohe wahi liʻiliʻi no nā calories nele, no laila e mālama pono lākou i kaʻai i ke kinona ma mua o ka hoʻohanaʻiaʻana ināʻaʻole lākou i makemake. "
ʻO ka wā eʻai aiʻoe e like me ka nui o ka nui
ʻO kekahi no ka manawa pinepine eʻai aiʻoe i nā meaʻai i ka lā. Hiki i nā 'ōpio ke hoʻokomo i nā amino acid nui (nā hale kūkulu o ke kinona) mai ka haleʻai hoʻokahi a ka wā aʻe, akā e hoʻololi ana i nā poʻe e piha ana i ke 70, e like me Greenwood.
"ʻO ka hōʻike hou e hōʻike iā mākou no nā kānaka he 70 aʻoi aku,ʻo ka puka o ka manawa ma waena o nā meaʻai o ka pilina he pono eʻoi aku ka pōkole ma mua o ka poʻe'ōpio. pono kaʻai i kahi kumu ola maikaʻi o ka protein. "
Pehea e hiki ai iāʻoe ke hoʻonui i ka palekana
ʻO nā kumu momona momona o nā meaola momona ka mea hānai, iʻa, lawaiʻa, a me nā hua. ʻO 3 3/2 ounʻa (100 g) ka umauma hānai e pili ana i 30 grams o ka protein; 1/2 kīʻaha o ka nihi, e pili ana i 15 grams.
Helene Helene-he hōʻailona nui i ka meaʻala a me ka momi i nā mōhai kakahiaka e pili ana i kahi 15 grams o ka protein i ka hapalua o ke kīʻaha. Hāʻawiʻia kahi hua nui e pili ana i 6 maumu o ka protein.
ʻO nā kumuʻano pūmua o ka protein i nāʻanoʻano e like me nā puʻu hemp (10 g protein i loko o 30 g aiʻole 3 tbsp lawelawe), a me nā nīpine i pili i ka lōʻihi o kaʻoihana akāʻaʻole loaʻa i ka waiwai waiwai ma muli o ka kiʻekiʻe i ka calories.
"Uaʻike wauʻaʻole kēia ka mea eʻai maʻa mau ai i ko mākou mau lālā lawaiʻa i kēlā me kēia lā," wahi a Greenwood. "Akā, e ponoʻoe eʻai i kahi hapakolu o kāu pilina o ia mau lā i kēlā me kēia kakahiaka kakahiaka, kaʻaina awakea a me kaʻaina awakea."
Kelehana Lalo
I kou uluʻana (ʻoi aku ma kahi o 70), hiki paha iāʻoe ke lilo i mea maikaʻiʻole i ka hoʻohanaʻana a me ka mālamaʻana i ke kumukūʻai i ka meaʻai āu eʻai ai.
Hiki iāʻoe ke ho'ēmi, no laila ponoʻoe e hoʻoikaika i ka loaʻaʻana o nā meaʻai
E hoʻolālā i kāu loiloi i loko o ka lā
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.
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.