He 20% ka maikaʻi o mākou, akā, i kēlā me kēia lā, pono mākou e hoʻopiha i kēia kaulike me kahi 100 g protein mai kaʻai. ʻO kekahi kanaka i ka manawa o ka nohoʻana he waiwai nui o nā mea kūʻai protein - ke koko, nā enzymes, nā momona, ka hoʻomau houʻana i nā pūnaewele a me nā kinikino,ʻo ia mau mea e loaʻa ai ke kinona, pono e ukuʻia no kekahi mea. Hoʻokahi wale nō mau ala - nā palekana holoholona a me nā meaʻai, kahi pono loa ia.
Ka maikaʻi o ka pilina pilina
Hoʻohālikeʻia ka meaʻai papaʻai ma ka papa hana maikaʻi a me ka nui o ka assimilation. No laila, nā mea hoʻomalu o ka mea kanu ma lalo o nā holoholona ma nā hōʻailonaʻelua.
ʻO nā mea hoʻomalu pilikino i loko o nā amino acids pono i loko o ka'ōpū piha, ka mea kanu, ka mea maʻamau,ʻaʻole i loko o hoʻokahi aiʻoleʻelua amino e pono ai. Eia kekahi laʻana,ʻaʻole i loko o kaʻaila a me ka legumes ka methionine a me ka cysteine, ka palaoa - lysine a me ka threonine. I waena o nā māla ulu, hiki ke hana i ka mea maikaʻi loa:
- peas;
- puaa;
- beana;
- ka buckwheat a me ka oatmeal.
ʻO ka protein maikaʻi loa i loko o:
- ka waiū;
- ka iʻa;
- nā hua;
- kaʻiʻo.
Ma ke kūlana o ka hoʻonui, hiki ke hoʻohālikeʻia ka meaʻai i ke kinona:
- ka iʻa, ka iʻa, nā moa manu, ka waiū - e loliʻia e 90-100%;
- 'enela mai ka meaʻai a me nā mea kanu - 80%;
- 'enela mai ka lemu - 70%;
- melekiʻi protein - e hiki i ka 40%.
No laila, 60% o ka meaola i loko o ke kīhāpai kanaka e pono ke kumu holoholona.
ʻO ke kuleana o nā protein i loko o ka meaʻai kanaka
ʻO kaʻoiaʻiʻo, pono ke nānāʻia ka kuleana o nā proteinʻaʻole wale ma ke kīhāpai kanaka, akā, ma nāʻano āpau o ke ola. ʻO nā pāpona ka mea hale no nā mea hou, no laila inā makemake mākou i ka kino e hoʻomaikaʻi hou iā ia, pono mākou i ka protein. Nā hana nui o nā protein:
- ke komo pololei nā pilikino i keʻano o kekahi pūnaewele o ke kino kanaka;
- ʻo ka nui o nā hormones (insulin, glucagon) a me nā enzymes he mau palamona ia;
- ʻo ka nui o nā protein i loko o ka meaʻai kanaka, he kiʻekiʻe loa ia, no ka mea e pili ana kēia mau molekino i nā hana a pau i loko o ke kino,ʻo ia hoʻi, he mau neurotransmitters - nā mea lawe i kaʻike mai ka lolo i ke kelepona, mai ke cell i ka cell;
- nā meaʻai e lawe i nā meaʻai ma o ke koko - lipoprotein proteins lawe i ka momona, hemoglobin, oxygen, transrin - iron ;
- ka hopena o nā protein i ka mālama ponoʻana i ka hoʻomau mau o nā immunoglobulin i loko o ke koko - pale lākou i nā maʻi, e hoʻonui i ke kaʻina o ke koko.
I ka wā e pono ai ka pilikino hou ...
ʻO ka pilikino he hale hale, uaʻike mua mākou. No laila ma nāʻano a pau e pono ai ke kino e "hana hou", pono kākou e hoʻopau i ka nui o ka pona. Eia kēia mau mea:
- ka wā ma hope o ke kāpiliʻana, ka hana pākiko, ka chemotherapy;
- me nā kahe o ke koko, ka maʻi tuma, corticosteroids a me nā lāʻau'alope.
- me nā maʻi o ka'ōpala nalu, nā'ūpala, nā wela.
Eia naʻe,ʻo ka mea maʻalahi a me ka hapaʻole ka pono o ke kino no ka protein ma muli o nā hana hoʻolālā hana. I kēlā mauʻano, hikiʻole iāʻoe ke hana me kaʻaiʻole i ka meaʻai.
Hoʻomaʻemaʻeʻia ka meaʻai i nā meaʻaʻaʻole (ka mea'alapona, momona, fiber ) e komo wikiwikiʻia wale nō ma keʻano (e like me ka protey protein), akā, no ka hoʻomaʻemaʻeʻana i kēiaʻano kiʻekiʻe.
ʻO nāʻano protein i manaʻoʻia no nā mea pāʻani i kēlā me kēia mau kumu ke hikiʻole ke hoʻopihaʻia i ka mea ponoʻole i ka mea maʻamau - pono lākou eʻai i nā manawaʻehiku i ka lā, a ma ka manawa hoʻokahi, ma kekahi hana mana,ʻaʻoleʻoi aku ka nui o ka helu caloric. ʻO ka protein mai kaʻoihana pāʻaniʻaʻoleʻoi aku ma mua o 50% o ka huina kālā o ka protein iʻaiʻia i ka lā. Pono nā meaʻaiʻaiʻai e hoʻokō,ʻaʻole hoʻi e pani i ka meaʻai maʻamau.
Eia naʻe,ʻaʻoleʻoi aku kaʻoluʻolu o ka haukapilaʻoi aʻe ma mua o ka hapa. No laila,ʻaʻole pono e hoʻohana ponoʻia nā cocktails maiau mai nā hale hoʻolimalima a me ka maʻaʻole, he meaʻai i nā mea a pau, me ka nele i ka pono maoli.