ʻOiai,ʻo kaʻai e lako i ka protein, nā mea e pono ai ka poʻe i hana no lākou iho, hoʻomaka lākou e lilo i ka kaumaha a hele i kahi lumi haʻuki. Eia nō naʻe, he mea pono ke hoʻomaopopo i nā meaʻai i kekahi kanaka, no ka mea, me kaʻole o kēia mea he mea hikiʻole ke mālama i kāu meaʻai maikaʻi, i mea e mālama ai i ke olakino a me ka ikaika ma kahi kiʻekiʻe. Mai kēiaʻatikala eʻikeʻoe i ka meaʻai i nā mea hoʻomalu, a me ke kumu no ka mea e pono ai lākou a pehea e hana ai inā kino ke kino iā lākou.
No ke aha mākou e makemake ai i ka meaʻai e waiwai ai i loko o ka protein?
Nā pāpona (proteins, polypeptides) - he mea nui kēia o ke ola kanaka, kahi pono e pono ai ke olakino maikaʻi. Hana lākou i nā hana nui:
- ʻO Collagen ke kumu o nā iwi a pau, nā aʻa, ke kāpili, aʻo ia ke kuleana o ka mālia o ka hohonu o kaʻili;
- ʻO Keratin ke kumu o ka lauoho a he mea nui ia no ka mālamaʻana i ko lākou ola kino;
- he mea nui ke kinona no ka pale o ke kino mai ka hōʻiliʻiliʻana i nā toxins;
- ka pilina,ʻo ia kekahi hapa o ke koko a me nā wai'ē aʻe o ke kino o ke kanaka, hiki iā ia ke pale i nā maʻi a me ke kino.
- i ka wā e wāwahi ai ka lepo digestion i loko o nā amino acids - hele kekahi o lākou e hana i nāʻiʻo o ka muscle, a lilo kekahi i ka glucose, hāʻawi i ka ike.
No laila, me kahi pūmua o kāu meaʻai, hoʻomauʻoe i ke olakino, maikaʻi a me nā hana nui o ke kino.
ʻO ka meaʻai waiwai waiwai nui
ʻO nā meaʻai i loaʻa ka nui o ka pūmua he huahana no nā holoholona. Uaʻike nā kānakaʻepekema i nā mea hoʻomalu o iaʻano hoʻolālā eʻoi aku ka maʻalahi o ke kino. Eia kekahi, ua kapaʻia kēia māhele he'alapona meaʻai piha, no ka mea he mea'ē aʻe i nā proteins, aia kahi hoʻonohonoho piha o nā amino acids (me keʻano likeʻole me ka pilina o ka mea kanu, kahi i hoʻokūʻoleʻia ai ka hoʻonohonohoʻana)
No laila, i ka meaʻai waiwai pilikino o ka pilina holoholona:
- kaʻiʻo (bipi pipi, puaʻa, kēmu, a pēlā aku);
- ʻo ka manu (ka moa, ka pipi, ka niʻi, a me nā mea'ē aʻe);
- ka iʻa (ka mīkini, ka poli, ka nahelehele - nāʻano likeʻole);
- nā huaʻona (e like me nā quail);
- ka waiū a me nā mea laʻa a pau;
- kahi liʻiliʻi;
- kahi.
ʻO kēia mau meaʻai e hoʻolako i ka lōʻihi loa a me ka pōmaikaʻi i ke kino. Hoʻohana iā lākou i kēlā lā i kēia lā, kōkuaʻoe i kou kino e loaʻa nā mea pono a pau.
ʻO kaʻai meaʻai i loko o ka protein
ʻO kaʻai meaʻai paha ka mea i loaʻa i ke kalapona, akā, me ka hoʻohui pū me ka soy,ʻaʻole i loko o kēia huahana nā mea amino a pau (valine, leucine, threonine, tryptophan, methionine, isoleucine, lysine, phenylalanine). No ka loaʻaʻana iā lākou i ka nui kūpono, pono e lawe iā lākou i nā hui pūnaewele pololei:
- me nā'ōpū;
- hauha + nuts;
- ka palaoa leʻaleʻa;
- punana + nuts;
- ka piʻa + legumes o kekahiʻanoʻokoʻa.
Ma waho o nā hahi, nā legumes a me nā huapalapala,ʻo kēia pūʻulu kekahi,ʻo nāʻanoʻano, nā manamana, ke kīnaʻi, ka'ōnihi , kaʻulaʻula a me nā kalakeke Brussels, nā avocados a me ka'apena. Hiki keʻikeʻia ka papa inoa piha o nā meaʻai i waiwai i loko o ka papa.
Nā hōʻailona o ka pilikia pilikino
ʻO kaʻike i ka meaʻai i ka meaʻai i ka waiwai, hiki iāʻoe ke hana pono i kāuʻaiʻana a pale i kaʻaeʻana mai ka papa maʻamau i nāʻaoʻaoʻelua. Ma hope o nā mea a pau, pono kaʻai, i ka mea mua, palekana a me ka lokahi. E noʻonoʻo i nā hōʻailona e kūkulu pololeiʻia kāuʻaiʻana ma keʻano o ka protein.
Ke loaʻaʻole ka pilina i ke kino, aia kekahi mau hōʻailona:
- nāwaliwali o ka kino;
- ho'ēmi i ka makemake i ka wahine;
- ua ho'ēmiʻia ka'āpana;
- nā maʻi i ka lāʻau;
- ke kōkoʻokō;
- i nā keiki, ka lohi ulu.
Inā, ma keʻano, keʻai neiʻoe i ka nui o ka protein, eia nā hōʻailona o ke keu:
- ka momona o nā iwi;
- nā pilikia kīʻahi;
- kūpono i ka edema;
- ka hoʻomohalaʻana o ke kī;
- ka hopena o ka kaumaha kaumaha.
Hoʻomaopopo nāʻike:ʻo kēlā me kēia kanaka kona loaʻa pono'ī o kaʻaiʻana i nā meaʻai. Manaʻoʻia he hikiʻole keʻai ma lalo o 40 grams o ka pilina ma ka lā hoʻokahi no ka maikaʻi o ke ola kino, akāʻaʻoleʻoi aku ka nui o 110 g.
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