Inā he mea hele ʻoe i ka hale hoʻoikaika kino a i ʻole kekahi e hoʻāʻo nei e noho olakino, ua lohe paha ʻoe i ka huaʻōlelo 'protein' i nā manawa a pau, ʻeā? ʻO ka hōʻemi ʻana i ke kaumaha, ke kūkulu ʻana i nā ʻiʻo... kamaʻilio mākou e pili ana i ka protein no nā mea āpau. Akā ua ʻike anei ʻoe he ʻelua ʻano protein? ʻO ia ka protein holoholona a me ka protein mea kanu. I kēia lā, e kamaʻilio mākou e pili ana i nā ʻokoʻa ma waena o nā mea ʻelua, nā pono a me nā pōʻino, a me ka mea maikaʻi loa no kou kino.
He aha maoli ka protein? Ka moʻolelo o nā waikawa amino
I ka ʻōlelo maʻalahi, ʻo nā protein nā poloka kūkulu o ko mākou kino. E like me ka mea e pono ai nā piliki e kūkulu i kahi pā, he mea nui nā protein no ke kūkulu ʻana i nā mea āpau i loko o ko mākou kino, me nā ʻiʻo, nā hormones, a me nā enzymes. Hana ʻia kēia mau protein me nā mole liʻiliʻi i kapa ʻia he amino acids .
E noʻonoʻo i nā waikawa amino e like me nā momi kala. Hoʻohui ʻia kēia mau momi e hana i nā ʻano protein like ʻole. Pono ko mākou kino ma kahi o 20 mau ʻano waikawa amino. Hiki i ko mākou kino ke hana i 11 o kēia mau mea. Akā, ʻaʻole hiki i ko mākou kino ke hana i nā ʻano 9 i koe. Pono mākou e loaʻa iā lākou mai ka meaʻai. ʻO nā waikawa amino 9 e pono ai mākou e loaʻa mai ka meaʻai ua kapa ʻia ʻo "Essential Amino Acids" .
He aha ka "protein piha"? ʻO ia hoʻi, inā loaʻa i kahi meaʻai nā waikawa amino koʻikoʻi 9 āpau, he kumu protein piha ia.
ʻO nā hui nui ʻelua o nā protein: nā protein holoholona a me nā protein mea kanu
ʻElua ala nui e loaʻa ai iā kākou ka protein: nā meaʻai holoholona a me nā meaʻai mea kanu. Aia kekahi mau ʻokoʻa iki i ka nui o ka protein o kēia mau mea ʻelua. E nānā kākou i ke ʻano o lākou.
| ʻAno | Protein holoholona | Pūmua Mea kanu |
|---|---|---|
| Ka piha ʻana | ʻO ka hapa nui he "protein piha," ʻo ia hoʻi, aia i loko o lākou nā amino acid koʻikoʻi 9. | ʻO ka hapa nui he "protein piha ʻole." Ke nele nei lākou i hoʻokahi a ʻelua paha o nā waikawa amino koʻikoʻi. (Akā, aia kekahi mau ʻokoʻa.) |
| Nā kumu i loaʻa | ʻIʻo (moa, pipi, puaʻa), iʻa, hua manu, waiū a me nā huahana waiū (yogurt, tīhi). | ʻO nā legumes (lentils, chickpeas, green beans, soy), nati (cashews, peanuts), grains, mea kanu, a pēlā aku. He mau protein piha ka Quinoa, tofu, a pēlā aku. |
| Nā meaʻai hou aʻe | Loaʻa i loko ka nui o ka wikamina B12, ka wikamina D, ka hao heme, a me ka zinc. | Waiwai i ka fiber, antioxidants, a me nā phytochemicals. |
He aha nā pōmaikaʻi o ka protein mea kanu?
ʻOi aku paha ka nui o ke ʻano o ka protein āu e ʻai ai ma mua o ka nui o ka protein āu e ʻai ai. Nui nā pono olakino i ka lawe ʻana i ka ʻai protein mea kanu.
- Ka palekana ʻana i nā maʻi puʻuwai: Ua ʻike ʻia kahi loiloi o kekahi mau noiʻi he 30% ka emi ʻana o ka pilikia o ka make ʻana o ka poʻe e hahai ana i ka ʻai mea kanu/vegan ma mua o ka poʻe e ʻai ana i ka ʻiʻo. ʻO kēia no ka mea, ʻoi aku ka haʻahaʻa o nā momona momona, ka hao, a me nā hormones i nā meaʻai mea kanu.
- Ka palekana ʻana i ke kanesa: ʻO ka ʻai momona i nā mea kanu e hōʻemi i ka pilikia o ka maʻi kanesa. Ua ʻike ʻia nā phytochemicals i loaʻa i nā mea kanu e kōkua i ka pale ʻana i ke kanesa. Eia kekahi, waiwai nā mea kanu i ka fiber, kahi e kōkua ai i ka kaohi ʻana i ke kaumaha o ke kino a mālama i ke olakino ʻōpū.
- E hōʻemi i ka pilikia o ka hahau ʻana: ʻO ka ʻai ʻana i kahi meaʻai mea kanu olakino hiki ke hōʻemi i ka pilikia o ka hahau ʻana ma kahi o 10%. ʻO ka "ʻai mea kanu olakino" ma ʻaneʻi ʻo ia hoʻi ka ʻai kiʻekiʻe i nā mea kanu, nā palaoa piha, a me nā legumes, a haʻahaʻa i nā palaoa i hoʻomaʻemaʻe ʻia a me nā kō i hoʻohui ʻia.
- Ka Palekana mai ka Maʻi Diabetes ʻAno 2: ʻO ka poʻe e hilinaʻi nei i nā meaʻai mea kanu he haʻahaʻa ko lākou pilikia o ka hoʻomohala ʻana i ka maʻi diabetes ʻano 2 i hoʻohālikelike ʻia me ka poʻe e ʻai nui ana i ka protein holoholona.
No laila he aha nā pono a me nā pilikia o ka protein holoholona?
ʻOiai he nui nā pono o ka protein mea kanu, ʻaʻole maikaʻi ʻole loa ka protein holoholona. ʻOi aku ka protein holoholona momona haʻahaʻa.Aia kekahi mau pono i nā kumu. Eia kekahi laʻana, no ka poʻe e pani i ka ʻiʻo ʻulaʻula me nā mea e like me ka moa a me ka iʻa, lākou:
- Haʻahaʻa ka pilikia o ka maʻi diabetes type 2.
- Haʻahaʻa ka pilikia o ka maʻi puʻuwai.
- Haʻahaʻa ka pilikia o ka maʻi kanesa o ka colon, ka ʻōpū, ka pancreas, a me ka prostate.
- He mea maʻalahi ke kāohi i ke kaumaha o ke kino.
Akā e makaʻala i kēia pilikia!
ʻO ka mea nui loa, ʻo ka ʻai mau ʻana i ka ʻiʻo ʻulaʻula (e like me ka pipi, puaʻa) a me ka ʻiʻo i hana ʻia (e like me ka sausage, bacon) ʻaʻole ia he mea olakino maikaʻi loa.
Ua ʻike ʻia ma kahi noiʻi o nā kānaka he 100,000 a ʻoi aku paha e hiki i ka ʻai ʻana i kahi ʻāpana keu o ka ʻiʻo ʻulaʻula i kēlā me kēia lā ke hoʻonui i ka pilikia o ka make ma 13%, a ʻo ka ʻai ʻana i kahi ʻāpana keu o ka ʻiʻo i hana ʻia ke hoʻonui i ka pilikia ma 20%.
No laila, i ke koho ʻana i ka protein holoholona, he mea naʻauao ke kaupalena i ka ʻiʻo ʻulaʻula a me ka ʻiʻo i hana ʻia a hoʻoikaika i ka moa, ka iʻa, nā hua manu, a me nā mea hana waiū.
Inā ʻoe e ʻai wale i nā meaʻai mea kanu, e noʻonoʻo pono i kēia mau mea
No ka loaʻa ʻana o nā pono o ka ʻai mea kanu, pono ʻoe e ʻai i nā ʻano mea kanu olakino like ʻole . ʻO nā meaʻai i hana ʻia i kapa ʻia he "mea kanu" a piha i ke kō a me ka momona, ʻaʻole ia e hāʻawi iā ʻoe i nā meaola e pono ai. Inā he kanaka mea kanu ʻoe, pono ʻoe e makaʻala loa e pili ana i kēia mau meaola:
- Zinc
- Wikamina B12 - ʻAʻole loaʻa pinepine kēia ma ke ʻano kūlohelohe i nā mea kanu.
- Protein (ma ka lawe ʻana i nā ʻano like ʻole)
- Kalipuna
- Wikamina D
Eia kekahi mau mea hiki iā ʻoe ke hana e hoʻokō ai i kēia mau pono meaʻai:
- E hana i nā ʻano like ʻole: Ma kahi o ka ʻai ʻana i nā ʻano mea kanu like ʻole a me nā mea kanu lāʻau, e hoʻohui i nā ʻano legumes like ʻole (lentils, chickpeas, peas, soy), nati, a me nā palaoa i kāu papaʻai. Ma kēia ala, hiki iā ʻoe ke loaʻa ka amino acid i nele i kekahi meaʻai mai kekahi meaʻai ʻē aʻe.
- Nā meaʻai i hoʻoikaika ʻia: E inu i nā waiū mea kanu e like me ka waiū soy me ka calcium i hoʻohui ʻia a me ka wikamina D. E hoʻohana i nā huahana e like me ka mea hū meaʻai me ka wikamina B12 i hoʻohui ʻia.
- Nā lau ʻōmaʻomaʻo ʻeleʻele: ʻO nā lau ʻōmaʻomaʻo ʻeleʻele e like me ka spinach, kale, a me nā greens collard he kumu maikaʻi o ka calcium.
He mea maikaʻi mau ke kamaʻilio me kāu kauka ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, ʻoiai inā he maʻi kou.
Leka Lawe-Home
- Ua hana ʻia ka protein me nā waikawa amino a he mea nui ia no ke kino. Aia he 9 "nā waikawa amino koʻikoʻi" e pono ai kākou e loaʻa mai ka meaʻai.
- Aia i loko o ka protein holoholona kēia mau waikawa amino 9 a pau. Eia nō naʻe, he mau pilikia ko ke olakino o ka ʻiʻo ʻulaʻula a me nā ʻiʻo i hana ʻia.
- He mea maikaʻi loa ka protein mea kanu no ka pale ʻana i ka puʻuwai a me ke kanesa. Akā, no ka loaʻa ʻana o nā waikawa amino e pono ai, pono ʻoe e ʻai i nā ʻano mea kanu like ʻole (nā palaoa, nā legume, nā nati).
- ʻO ka hopena maikaʻi loa he ala kaulike. E hōʻemi i ka ʻiʻo ʻulaʻula a hoʻohui i ka moa, ka iʻa, nā hua manu, a me nā ʻano protein mea kanu like ʻole i kāu papaʻai.
- Inā ʻoe e hilinaʻi wale ana i nā mea kanu, e mālama pono i nā meaʻai e like me ka huaora B12, zinc, a me ka calcium.
- Ma mua o ka hana ʻana i kekahi mau hoʻololi nui i ka meaʻai, e kamaʻilio me kāu kauka no ka ʻōlelo aʻo.
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