I kaʻaiʻana o ke kanaka hou i nā mea liʻiliʻi nui loa. ʻO kēia ka hopena i ka emiʻana o ka maʻi palekana, nā meaʻaeʻa, nā maʻi hormonal, nā maʻi o ka'ōnaeʻa cardiovascular. I kēia manawa, mai wikiwikiʻoe i kahi huahana ma ka inoa o ka mea āu iʻike ai i ka inoa o ka pilamai - pono nā huapona waiwai kūpono i nā koho.
Pehea e koho ai i nā hua'enela?
ʻElua mau koi kūikawā e pono e mālamaʻia i ka wā e koho ai i nā meaʻai i loko o ka protein. ʻO kēia ke kumu hoʻonaʻauao palekana a me nā mea'enela kiʻekiʻe i kēlā me kēia puulu o nā calories.
Inā he "ʻepekema" kēia, e nānāʻia kēia:
- pono nā huahana i loaʻa i loko o nā protein i kahi kelepona koʻikoʻi kiʻekiʻe - hōʻike kēia i ka hoʻohui amino acid piha (ka lakeneka o ka helu o nā amino acino nui i loko o ka huahana);
- a me ke kumu waiwai olapili -ʻo ia hoʻi, ua maikaʻi ka hoʻopihaʻiaʻana o ka huaʻona waiwai a ua hoʻopihaʻia i ka maximum.
Hoʻohui pūʻia kēia mauʻanoʻelua i loko o ka hapanui o nā pāpūʻai me ka meaʻaiʻai. ʻO ka maikaʻi, ka heluna kiʻekiʻe loa he 1.0, aiʻole ke kaulike.
Ua pili kēia helu (1.0) i nā huahana nei:
- ka waiū;
- pūpū soy;
- nā hua.
ʻO ka lā aʻe,ʻaʻole ka mea nui loa,ʻo ka hōʻemi o ka kohoʻana i nā meaʻai proteinʻo ka ratio o ka pilina a me ka momona. ʻO ka huahanaʻaʻole hiki ke lilo i pilikino (ināʻaʻoleʻo ia e pili ana i nā hiʻona o kaʻoihana hoʻolāʻau),ʻo ia hoʻi ka momona, kahi i hoʻokipaʻoleʻia ma kaʻai. ʻO nā meaʻai "pōmaikaʻi" he nui loa me nā mea momona momona loa:
- puʻu pipi;
- kāpili;
- hilahila;
- tuna;
- ke kino;
- lelo maloʻo;
- hoʻomana;
- kahe;
- pollock;
- pole pollock;
- ka peʻa a pau;
- beana;
- me ka meaʻono;
- maikaʻi ka momona.
No kēia mau mea a pau, 2/3 o ke komoʻana o ke kinona i loko o ke kino o ke kanaka he mau meaola holoholona, a me 1/3 hua. A o ka mea maanei, oia wale no ka pili o ka meaola holoholona i ka hoohui amino a me ka "kanaka maoli" i kanaka, no ia mea ua oi aku ka oi o ka oi.
ʻO nā hua kōkua o ka mea hoʻomalu no kaʻaiʻana
ʻAʻole mākou e kamaʻilio e pili ana i keʻano o ka waiwai o ka pilina i loko o ke kino, a me keʻano me kaʻole, "kino" kēlā me kēia pū o ke kino kanaka - uaʻikeʻo ia i nā keiki. Eia naʻe,ʻaʻole nā mea a pau iʻike e pili ana ka pilikino i ka hana o ka poho kaumaha.
Hoʻohālikeʻia nā meaʻai protein i ka "hānai" aʻaʻoleʻo ia no ka meaʻo ka meaʻai ka meaʻai he nui aku ka nui o kaʻai ma mua o ka'ōpala a me nā huaʻai, akā, ke hoʻomau nei ka pilikino i ka hana o kaʻeliʻana i nā huapiʻa, no laila, ua lōʻihi ka lōʻihi. No kēia helu, ua hāʻawiʻia ka manawa eʻai liʻiliʻi.
Eia kekahi,ʻo ka noho pūmua o ka protein i loko o ke kīʻai me ka hana kino e pili ana i ka ulu mau o nāʻiʻo muscle. A pau nā'ōpū i ka calories, keʻoleʻoe e hana i kekahi mea. ʻO ka hoʻonuiʻana i ka nui o ka mīkini piʻi nui i ka hāmoku i nā manawa he nui, a he mea maikaʻi loa kēia i ka wā e ho'āʻo neiʻoe e kāpae i ka hōʻiliʻili momona.
No laila, noʻoe kahi koho o nā huahana no kaʻai pāʻani:
- ʻai momona liʻiliʻi;
- ka iʻa a me ka iʻa;
- ka waiū, kū i ke kao;
- ʻo nā hulu manu;
- kahi liʻiliʻi i ka 5% momona;
- kahi i 25% momona momona;
- soy, soy waiū a me ka tofu;
- nā meaʻeleʻele a me nā lemu - buckwheat, chickpeas, beans, mung beans, peas;
- nā hua.
Ehia nā kinetona e pono ai i kahi kanaka?
Me nā hua punaewele ka mea kūpono loa i ka manawa o ka poho kaumaha -ʻikeʻia. Akā me nāʻano i kēia manawa. ʻO nā kumu nui o ka pilina ma ke ao heʻai a me nā iʻa -ʻo ko lākou nui ma luna o kahi pāpale e like me ka nui o kou lima me ka nānāʻole i kou mau manamana lima.
I hoʻokahi lā, e pono ana iā mākou 100-120 g o ka pāmua kiʻekiʻe. ʻAʻole kēia i ka manaʻo he 100 maumu o kaʻiʻo āu i hoʻolako ai iā lākou iho. ʻO ka mea mua,ʻaʻole i loko o ka meaʻai nā meaola maikaʻi. ʻO ka lua,ʻaʻole i hoʻopiha ponoʻia ka pilikino, no laila e loaʻa i ka 100 g ka waiwai, ponoʻoe e "hoʻokomo" i kāuʻai a me ka iʻa me ka iʻa, me nā hua puaʻa, a me nā meaʻai pūnaewele.