ʻO ka proteinʻaʻoleʻo ia wale nō no kaʻaina awakea
Nāʻike hou e hōʻike ana i kaʻaiʻana i ka meaʻai kakahiaka kakahiaka a ma ka lā a pau e hoʻonui i ka momona o ka momona a me ka uluʻana o kaʻiʻo . Ua lohe mākou a pau i ka'ōlelo kahiko "ʻo kaʻaina kakahiaka kaʻai nui loa o ka lā" aʻoi aku kaʻike e kākoʻo ana i kēia manaʻo.
ʻO ka pōʻaleʻa kakahiaka keʻanoʻole "ʻo ka waiwai o ka carbohydrate a he haʻahaʻa i loko o ka protein." E hoʻonui ana nā mea noi i ka manawa e nānā i nā hopena o ka hoʻohanaʻana i ka protein ma kahi o 24 mau hola ma ka mele melemele skeletal muscle (MPS). Ua hōʻikeʻo ka Journal of the American Dietetic Association , "ʻo kaʻaiʻana i ka meaʻai kūpono eʻai ponoʻia he mea nui e pono ai no ka synthesis protein protein a me ka mālamaʻana i ka nui a me ka hana."
ʻO kahi noiʻi hou i mālamaʻia e ka International Journal of Obesity , hōʻike i ka mea koʻikoʻi e hōʻike ana i ka laweʻana i ka protein i ka kakahiaka kakahiaka ka mea i hoʻemiʻia ka momona a me ke kaumaha o ke kino. ʻAʻole ponoʻo Protein no kaʻaina awakea a ma muli o ka Council Council Council oʻAmelika "ināʻaʻole mākou e hoʻomāʻona i nā kinetona a pau o ka lā, mālamaʻia ka mīkini i ka pae kiʻekiʻe."
Eʻai i ka pāʻani no ka hōʻoluʻolu o ke kakahiaka
ʻO ka loiloi pailaha 2015 i mālamaʻia e ka International Journal of Obesity , ke nānā nei i nā hopena o nā momona momona kiʻekiʻe ma luna o nā'ōpio e pinepine ana i kaʻai a me ka hopena o ka pohō kaumaha . He 28 ka nui o ka poʻe i piha i ka makahiki 13 a hiki i ka 20 mau makahiki a me ke olakino, akā,ʻo ka mea i hoʻonele i ka pīkeke i kēlā me kēia pule pule. Ua māheleʻia ka poʻe i loko oʻelua mau lālā a ma kahi o ka piha he 12 mau lā i pau i ka pilikino kūlohelohe (NP) a iʻole ka puʻu kakahiaka nui (HP) i ka wā e nānā nuiʻia. ʻO ka NP hōʻoluʻolu he 350 calories a me 13g o ka protein i kūkulu i 15% o kaʻai. ʻO ka'ōhinu HP he 350 kaloila akā me ka 35g o ka protein e hana ana he 40% o kaʻai. Ua hōʻikeʻia kaʻimi noi i kahi "ʻoihana glycemic maikaʻi me nā HP breakfasts" i pili pono i ka hauʻoli, hoʻemiʻia i kaʻai, a me ka hoʻonuiʻana i ke kaumaha a me ka lilo o nā momona. ʻO ka laweʻana mai kēia noiʻi nuiʻaʻole e hoʻomaha i ka pāʻina kakahiaka a hoʻokomo i nā meaola e hoʻomaikaʻi ai i ka momona .
Eʻai i ka pale no ka maʻi
ʻO ke aʻoʻana a ka Journal of the American Dietetic Association , he mea nui ia i kaʻaiʻana i ka protein protein i mea nui no ka uluʻana o ka mīkini i ka poʻe'ōpiopio a me nā meaʻelemakule. Ua hiki iā lākou ke hoʻokumu me nāʻimi noiʻi mua eʻai ana i kahi pilina kūpono (113g o ka bee pī'ā) i hoʻonui nui i ka inoa o ka protein muscle (MPS) i nā makahikiʻelua. Eia nō naʻe he mau pilikia me kahi hōʻailona amino acid e pili ana i ka inuʻana i ka waipika ma mua i ka inuʻana i ka lepo maʻemaʻe ma luna o ka MPS. ʻOiai nā manaʻo nui e like me nā meaʻelua i hoʻonāukiuki i ka puʻupuʻu , akā ua makemake lākou i nā pane hou aku. Ua hōʻikeʻia ka noi hou i mea e hōʻoiaʻiʻo ai i ka loaʻaʻana o ka waiwai i loaʻa i ka momona o ka pōmaikaʻi (340g o nā pū'ā momona) i ka MPS. Me ka heleʻoleʻana i loko o ka pūpū o ke kepekema mumbo jumbo, ua hōʻikeʻia nā hualoaʻa e hōʻike ana i kaʻaiʻana i ka 113g a iʻole i hoʻonuiʻia 340g o ka bipi pīpī i like ka hopena ma ka MPS. Ua hoʻoholo pū lākou aʻo ke alahele eʻai i nāʻano lawelawe pono'ī o nā meaʻai maikaʻi ma loko o ka lā e like me keʻano kūpono e hoʻoholo i ka "kūpono no ka uluʻana o ka muscle e ka hāʻawiʻana i ka manaʻoi aʻe ma luna o ka nui o ka ikehu a me ka hoʻokomoʻana i ka meaʻai."
Aloha Bonus!
He mea nui ka protein i mea nui e pono ai no ka synthesis protein protein (MPS), ka uluʻana o kaʻiʻo a me ka hana. Loaʻa i ka loaʻaʻana o nā pailalā maikaʻi i nā lā a pau e hoʻonui i ka momona o ka momona a hoʻonuiʻia ka nui o nā lean. Hoʻomaka ka lā ma waho me ka lawa pono o ka protein e hoʻomaopopo i ka mālamaʻana i nā meaʻai i kou puʻokoʻa i ka lā a pau. ʻO nā mea hōʻeha i ko lākou kino me ke aʻo kū'ēʻana, pono paha lākou eʻoi aku ka pilikino.
> Kālā:
> Bauer LB et al. ʻO ka palapalaʻaha kūikawā , he papahana pilote e nānā ana i nā hopena o ka laweʻana i ka'ōlaʻi nui-protein me ka meaʻai maikaʻi ma luna o ke kaomi maʻamau i loko o kaʻawaʻawa kaumaha / paʻakikī. 7/7/15
> Madonna M. Mamerow et al. Hawaiian Society for Nutrition. Ka Dietary Protein Distribution Positively Influences 24-h Hoʻokumu i nā Puʻupuʻu Makanua i nā Haumāna Ola. 6/14
> Symons TB et al. Ka Nupepa o kaʻAhaʻAmelika Dietetic Association. ʻO kahi lae kūpono o ka maikaʻi o ka protein e hoʻonāukiuki i ka hōʻailona o ke kōleo muscle i ka poʻe'ōpio a me nā poʻeʻelemakule. 9/09
> St John C MPH, RDN ka Hale Kula Kaiāulu o Kaleponi, 5 Noʻonoʻo i kaʻAina Pōʻakai Pākī.