Ināʻoe e hahai ana i ka meaʻaiʻai a meaʻai paha, e nānā ana i nā proteins kōkua ke'ōleloʻia e hoʻomāhuahua i ka waiwai a hoʻomaikaʻi i ka olakino. Hoʻopili pū nā palekana i kāuʻaiʻana i ka hui pūʻana i kekahi mau pūmua o ka punaewele i mea e loaʻa ai ka pono kūpono o ka pūhui i kapaʻia he amino acids.
Uaʻikeʻia nā'ōpona amino i nā papa hana o ka protein. ʻOiaiʻo kekahi mau amino acids e hiki ke hoʻohuiʻia i loko o kou kino,ʻo ka mea'ē aʻe (i kapaʻiaʻo "amino acids pono") pono eʻaiʻia mai kaʻai.
ʻEiwa mauʻano amino amino e pono ai, e like me: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, a me valine.
Hiki ke loaʻa i kēia mau amino amino nui ma nā kumu holoholona a me nā kumu kanu o ka protein. ʻAiʻia nāʻano pilikino o ka pilina (e like me kaʻiʻo, ka moa, iʻa, ka mea hānai, a me nā hua) no nā mea hoʻomalu no ka mea aia i loko o nāʻawaʻawa aminoʻeiwa a keu.
ʻO kekahiʻaoʻao,ʻo nā kumu kanu o ka protein (pēlā i nā pīni, nā legumes, nā nati, nāʻanoʻano, a me ka soy) kahi kiʻekiʻe loa i kekahi mauʻano amino acino maʻamau a nele i nā mea'ē aʻe. Eia kekahi laʻana, he emi nā'ā'ī i ka lysine amino acid, aʻo ka lemu ka waiwai i loko o ka lysine.
No ke aha e hoʻokomo ai nā kānaka i nā palekana kūikawā i kā lākou mauʻai?
No nā mea meaʻai a me nā meaʻawaʻawa ka mea nāna eʻai i nā kumu holoholona o ka pilikino, e like me nā pale ma ke kōkuaʻana i nā meaʻai a me nā'āpala e'ōleloʻia e pale aku i nā hemahema i loko o ka amino acid.
Manaʻoʻiaʻo ka hoʻohuiʻana iʻelua aʻoi aʻe o nā kumu kanu o ka meaʻai i hiki keʻae i nā mea kanu a me nā meaʻokoʻa e loaʻa ai nāʻano kūpono o nā mea amino a pau.
ʻO kahi o nā mea nui loa o kāuʻai, ponoʻia ka protein e mālama pono i kou mauʻiʻo, iwi,ʻeleʻele, hormones, a me ka pono o ka'ōnaehana.
Hoʻolahalahaʻiaʻo Protein i nā enzymes e hoʻokau i kahi kuleana nui i nā hanana olala koʻikoʻi, e like me kaʻaiʻana.
Hoʻohui: 5 mau mea e pono ai e hōʻoi i kāu digestion
ʻO kaʻaha kālā i hāʻawiʻia i nā lā a pau (RDA) o ka protein he 0.8 g ia kilokilo o ke kaumaha o ke kino. Eia kekahi laʻana, he 47 mau pilina o ka pilina i kēlā me kēia lā. Ma muli o ka hoʻonuiʻana o kēia koi i kaʻoihana kino, pono nā mākua e hana i nā mea maʻamau i kahi o 70 g protein i kēlā lā i kēia lā.
Nā Māmā o Puʻupuʻu Kūlana
Nui nāʻano likeʻole e komo i nā protein kōkua i ka meaʻaiʻai a me kaʻaiʻole. Eia kekahi mau hiʻohiʻona o nā paipai meaʻai e hoʻolako i nā proteins kōkua:
- nā kānana a me nā wāwae e komo ana i nā lemu a me nā kī
- nā huamoa i hanaʻia me nā pīni a me nā nūʻau a mau hua
- ʻO kahi lawaiʻa pīpī pēpē ma luna o ka palaoa
- mix with bread bread pita
- ka topa aiʻole ka tempeh me ka laiki āpau a quinoa paha
- Hoʻokumuʻo Tofu i ka'ōmole me nā'ōpokiʻokoʻa a me nā peanuts
- ka pi a me ka laiki laiki
- ka kulina me nā hua'ōmaʻomaʻo a me nā'alemona
Pono aneiʻoe e hoʻohana i ka pilina kūpono?
ʻO ka manawa i manaʻoʻia he pono eʻai nā mea kanu a me nā mea'elepona i nā pale mālama kōkua ma kēlā me kēia pāʻina i mea e ola ai. Akā naʻe, uaʻikeʻia i kēia manawaʻo kaʻai waleʻana i nāʻano mea kanu likeʻole i kēlā me kēia lā e hiki iāʻoe ke loaʻa nā pilina i ponoʻoe.
Wahi a nā National Institute of Health,ʻo nā kumuhana ulu nui o ka pilina e komo pū ana:
- almonds
- ʻeleʻeleʻeleʻele
- kāpena kākākūkā
- nā kūmole
- ka pīkī koʻi
- nā lelo
- ka pīnī pēpē
- ka pī
- pino
- kahe
- nā hua'ōmaʻa
- tempeh
- tofu
- walnuts
Ke hōʻike nei kekahi mau noiʻi i ka hoʻopihaʻiaʻana o nā mea kanu o ka protein e hiki ke kōkua i ka paleʻana i kekahi mau maʻi. Aia ma kēia noiʻi he 20 makahiki o ka aʻoʻana o 82,802 wahine, i paʻiʻia ma ka New England Journal of Medicine i ka makahiki 2006.
Ma kēiaʻimi noiʻi, ua hoʻoholo nā mea noiʻiʻo nā wāhine i hahai i nā meaʻai momona-momona i kiʻekiʻe i nā kumu ulu o ka protein (me nā kumu momona o nā momona) he 30 pakeneka ka pilikia o ka maʻi o ka maʻi (e like me ka poʻe i ukali i ka haikaluku kiʻekiʻe, haʻahaʻa ʻai meaʻai).
Uaʻike nō hoʻi ka haʻawina i ka poʻe i komo i kaʻai i ka kiʻekiʻe i nā holoholona holoholona o ka protein a me ka momonaʻaʻole i emi iki ka maʻi o ka naʻau.
Eia hou, aia kekahi mauʻike e hiki ke kōkua i ka kohoʻana i nā kumu lāʻau o ka protein e kōkua ai i ka hoʻolālā kaumaha. I loko o kahi noiʻi noiʻi i paʻiʻia i loko o ka puke paiʻo Obesity i ka makahiki 2014, e like me ka nānāʻana o nāʻepekema iʻeiwa mau ho'āʻo hope o ka hoʻokolohuaʻana i mua loa aʻikeʻiaʻo ka laweʻana i nā pīni, nā mīpala, nā lelo, a me nā pea e kōkua i ka hoʻomalu kaumaha ma ka hoʻonuiʻana i nā manaʻo o ka piha.
Hele iʻaneʻi e aʻo e pili ana i nāʻano meaʻai'ē aʻe, e like me nā meaʻai meaʻai.
> Kālā:
> Halton TL, Willett WC, Liu S, Manson JE, Albert CM, Rexrode K, Hu FB. "Keʻano haʻahaʻa-haʻahaʻa-'ahuʻahu-ʻai a me ka maʻi o ka maʻi kekeʻokeʻo maʻi i loko o nā wāhine." N Engl J Med. 2006 Nov 9; 355 (19): 1991-2002.
> Li SS, Kendall CW, de Souza RJ, Jayalath VH, Cozma AI, Ha V, Mirrahimi A, Chiavaroli L, Augustin LS, Blanco Mejia S, Leiter LA, Bein J, Jenkins DJ, Sievenpiper JL. "Nā Pīkino Dietary, Hoʻokipa Honua a Me Nā Meaʻai: kahi MālamaʻImi a me ka Meta-Analysis o ke Koʻo Loa i nā Pilikia." ʻOhi (Spring Silver). 2014 Aug; 22 (8): 1773-80.
> National Academy of Sciences. Ke kikoʻo lāʻau. Ka Papahana Meaʻai a me ka Meaʻai. "Nānā Kūmole no ka Energy, Carbohydrate, Fiber, Fat, Acne Acids, Cholesterol, Protein, and Amino Acids." National Academy Press. Washington, DC, 2005.
> Ke Keʻena Ola Ola a me nā lawelawe kanaka a me ka 'Oihana Hoʻonaʻauao oʻAmelika Hui PūʻIa. "2015-2020 Dietary Guidelines for Americans." 8th edition. " ʻOkakopa 2015.