He kanaka hele hale hoʻoikaika kino ʻoe? A i ʻole he kanaka ʻoe e hoʻāʻo nei e noho olakino a kūpono? A laila lohe paha ʻoe i ka huaʻōlelo 'protein' i nā manawa a pau. Wahi a kekahi e pono ʻoe e ʻai i ka nui o ka protein, ʻōlelo kekahi ʻaʻole maikaʻi. He aha ka moʻolelo maoli? Pehea ke koʻikoʻi o ka protein i ko kākou kino? E kamaʻilio kākou e pili ana i ia mea ma nā ʻōlelo maʻalahi i kēia lā.
No ke aha he mea nui ka protein i ko mākou kino?
I ka ʻōlelo maʻalahi, ʻo ka protein ke kumu o ko mākou kino. E noʻonoʻo i kou kino he hale. ʻO ka protein ke kumu o kēia hale. Aia ma mua o 10,000 mau ʻano protein i loko o ko mākou kino, mai nā ʻōpū a i nā ʻiʻo, nā ʻiʻo, nā iwi, ka ʻili, a me ka lauoho.
ʻAʻole wale ia, hana ka protein i nā hana koʻikoʻi ʻē aʻe he nui:
- Ka hoʻolako ʻana i ka ikehu: He mea nui ka protein no ke kaʻina hana o ka hana ʻana i ka ikehu e pono ai ko mākou kino.
- Ka lawe ʻana i ka oxygen: Kōkua i ka lawe ʻana i ka oxygen i loko o ke koko ma ke kino holoʻokoʻa.
- Ke pale ʻana i nā maʻi: Kōkua ka protein i ka hana ʻana i nā antibodies e hakakā i nā germs e komo i loko o ko kākou kino. Mālama pū ia i ko kākou mau cell i ke olakino a kōkua iā kākou e hana i nā cell hou.
- Kōkua i ka kaohi ʻana i ke kaumaha: ʻO ka ʻai ʻana i nā meaʻai waiwai i ka protein e hoʻopiha iā ʻoe, kahi e hōʻemi ai i ka pōloli a kōkua i ka kaohi ʻana i ke kaumaha o ke kino.
ʻEhia ka nui o ka protein e pono ai iā mākou i kēlā me kēia lā?
He nīnau kēia a ka poʻe he nui e nīnau ai. He aha ka mea e hana ai inā ʻaʻole lawa ka protein? Hoʻomaka ka haki ʻana o nā ʻiʻo o ko mākou kino, ʻoiai nā ʻiʻo, hiki ke lilo i nāwaliwali a me ka atrophy .
Akā, e like me ka ʻōlelo, "ʻO ka nui o nā mea āpau he mea ʻino." Pili pū kēlā ʻōlelo i ka protein. Inā ʻoe e lawe i ka protein ma mua o kou pono, ʻaʻole hiki i kou kino ke hoʻohana. A laila, hiki ke mālama ʻia kēlā protein keu i loko o ke kino ma ke ʻano he momona.
I ka ʻōlelo maʻalahi, pono e hana ka protein ma waena o 10% a me 35% o kā mākou mau calorie o kēlā me kēia lā. Inā ʻoe e hoʻoikaika kino (e laʻa, holo paikikala, hāpai kaumaha, holo), pono paha ʻoe i nā calorie hou aku, akā pono e noho mau kāu mau pono protein i loko o kēlā pae.
Ma hope o 40 mau makahiki, hoʻomaka maoli ko kākou mau ʻiʻo e nalowale iki. Ma nā ʻōlelo lapaʻau, ua kapa ʻia kēia he sarcopenia . ʻO ia ke kumu e pono ai ʻoe i kahi protein hou aʻe i kou wā ʻelemakule. Inā momona ʻoe, ʻo ka ʻōlelo aʻoaʻo maikaʻi loa no ka nui o ka protein āu e ʻai ai i kēlā me kēia lā mai kāu kauka a i ʻole kekahi meaʻai meaʻai .
Hiki i ka papa ma lalo nei ke hāʻawi iā ʻoe i kahi manaʻo maʻamau o ka nui o ka protein āu e pono ai i kēlā me kēia lā.
| Pūʻulu makahiki | Nā hiʻohiʻona o nā koi protein i kēlā me kēia lā |
|---|---|
| Nā keiki ma lalo o 4 mau makahiki | Ma kahi o 1 hua manu a i ʻole 1/4 kīʻaha o nā chickpeas i moʻa ʻia. |
| Nā keiki 4-8 makahiki | ʻO kekahi mea e like me 1-2 hua manu, kahi ʻāpana iʻa liʻiliʻi, a i ʻole 1/2 kīʻaha o nā lentil i moʻa ʻia. |
| Nā keiki 9-13 makahiki | Nā mea e like me kahi ʻāpana moa, 2 hua manu, a i ʻole ke kīʻaha waiū. |
| Nā keiki ʻōpio a me nā mākua | He mea nui e ʻai i nā ʻano protein like ʻole, e like me ka iʻa, ka moa, nā hua manu, nā huahana waiū, a me nā legumes (lentils, chickpeas) i kēlā me kēia lā. |
He aha nā ʻano protein maikaʻi loa?
Hiki iā kākou ke loaʻa ka protein ma nā ʻano nui ʻelua: ka protein holoholona a me ka protein mea kanu. He mea nui loa nā mea ʻelua no ko kākou kino.
| Puna protein | Nā Laʻana |
|---|---|
| Protein holoholona |
|
| Pūmua Mea kanu |
|
ʻOiai inā ʻoe e ʻai wale i ka protein mea kanu, hiki nō iā ʻoe ke loaʻa ka nui piha o ka protein e pono ai kou kino. ʻO ka mea nui, ʻo ia ka ʻai ʻana i nā ʻano protein mea kanu like ʻole e loaʻa ai nā waikawa amino āpau e pono ai kou kino.
He mea nui loa: E hōʻemi i kāu ʻai ʻana i ka protein mai nā ʻiʻo i hana ʻia e like me nā sausage, ka puaʻa, a me nā meatballs i ka hiki. Hiki i kēia mau mea ke loaʻa nā mea ʻai maikaʻi ʻole.
ʻO ka ʻoiaʻiʻo e pili ana i ka 'High-Protein Diet'
Ua lohe paha ʻoe i kekahi mau papaʻai e koi ana e kōkua iā ʻoe e hoʻemi i ke kaumaha, e like me ka Atkins Diet a me ka Ketogenic Diet . Hoʻopaʻa kēia mau papaʻai i nā kalapona (starch) a hoʻonui i kāu ʻai ʻana i ka protein a me ka momona.
Ua hōʻike ʻia nā noiʻi e hiki i kēia mau papaʻai ke kōkua iā ʻoe e hōʻemi i ke kaumaha i ka wā pōkole. Akā ʻo ka pilikia nui, he paʻakikī i ka poʻe he nui ke pili i kēia ʻano papaʻai i ka wā lōʻihi.
Eia kekahi, inā mākou e kālele wale ana i ka protein a me ka momona a kāohi i kā mākou ʻai, e nele paha mākou i nā meaola koʻikoʻi ʻē aʻe (nā huaora a me nā minelala) e pono ai ko mākou kino. Hiki i kēia ke alakaʻi i nā pilikia olakino like ʻole.
- Luhi
- ʻEha poʻo
- Pōʻino
- Hanu ʻino
- Ka paʻa ʻana o ka ʻōpū
No laila, he mea nui loa e kamaʻilio me kāu kauka ma mua o kou hahai ʻana i kekahi papaʻai kūikawā. Hiki iā ia ke hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa no kou kūlana olakino.
Leka Lawe-Home
- Ua like ka protein me nā piliki e kūkulu ai i hale. He mea nui ka protein no ke kūkulu ʻana a me ka mālama ʻana i nā ʻiʻo olakino, nā ʻōpū, ka ʻili, a me ka lauoho i loko o ko kākou kino.
- ʻAʻole maikaʻi ka ʻai nui ʻana i ka protein, a ʻaʻole maikaʻi ka ʻai liʻiliʻi. ʻO ka ʻai ʻana i ka meaʻai kaulike ka mea nui loa.
- Hiki iā mākou ke loaʻa ka protein mai nā meaʻai holoholona e like me ka iʻa, ka moa, a me nā hua manu, a me nā mea kanu e like me nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, a me nā cashews.
- E hōʻemi i nā ʻiʻo i hana ʻia e like me nā sausage i ka hiki.
- Mai hahai i nā meaʻai kiʻekiʻe-protein āu e ʻike ai ma ka pūnaewele no ka pohō kaumaha me ka ʻole o ke aʻo lapaʻau. E kamaʻilio me kāu kauka e pili ana i kekahi mea.
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