Pūmua, aiʻole nā protein, ka papa hana nui no nā'opa a pau o ke kino, a me nā mea'ē aʻe - e like me nā mea'elepona, enzymes a me ka nui o nā hormones. Ma muli o ke kumu, ua māheleʻia nā proteins i mea kanu a me nā holoholona.
ʻO nā kinona hoʻonuiʻia o ka meaola, he amino acids, a no ka hōʻoia o ka pilina i ke kino, hoʻohana mau ke kino i 20 mau mea amino. Akā, aia ma kahi o 8 amino acids i hikiʻole i ke kino kanaka a me ke kino ke hoʻopuka iā ia iho, aʻo ia wale nō e loaʻa me ka pilina i loaʻa ma kekahi mau meaʻai.
I kēia lā,ʻelua wale nō huahana iʻikeʻia, e komo ana nāʻewalu amino a pau, a ma keʻano i kūpono i ko mākou kino. He waiū a me nā hua.
Hoʻohanaʻia nā kinona o nā holoholona holoholona he mau proteins o ke kumu waiwai olapili kiʻekiʻe, a piha paha, no ka mea, aia i loko o nā amino amino nui, kahi hikiʻole i ke kino ke synthesize pono'ī. Hoʻohālikelikeʻia nā meaola maikaʻi ma lalo no ka meaʻaʻole lākou i loko o nā mea amino e pono ai.
ʻO ka pilikino i loaʻa i nā meaʻai e like me nā hua, kaʻiʻo, ka iʻa, ka waiū, nā hua laʻa a me nā lemu. ʻO ka nui o ke kalapona i loko o ka'ōpala, a me ka emiʻole hoʻi i ka mea kanu.
Eʻoluʻolu e nānā i kēia mau mea:
- I nā hihia a pau, ua mālamaʻia ka hoʻonuiʻana i ka hoʻokumuʻana o nā amino acids i loko o ke koko i hoʻokahi hola ma hope o kaʻaiʻana i nā meaʻai i loko o ka protein, a hiki ke noho pēlā noʻehiku mau hora.
- ʻAʻole i mālamaʻia ka nui o ka pilina i loko o ke kino, akā lilo i ka Uria a hoʻopauʻia mai ke kino.
- I keʻano o ka hoʻohanaʻana i nā meaʻai i nā mea hoʻomalu i ka manawa lōʻihi, hiki i ka lilo o ka ate a me nā puʻupaʻa. No kēia kumu,ʻo nā kānaka me ka maʻi diapal nephropathy e hoʻoiho i kā lākouʻai meaʻai i nā meaʻai i loaʻa nā kinona nui.
- Hiki i ke kino kanaka ke komo i 30-35 grams o ka protein i kēlā me kēia 2.5-3 hola. No laila, ho'āʻo eʻai i kēlā me kēiaʻekolu hola o kaʻai i loko o ka protein. Inā hoʻokaʻawaleʻoe i ka lilo o nā protein i nā'āpana liʻiliʻi pinepine, e loaʻa i kou kino ka holoʻana o nā "kihi kihi" no ka kākoʻoʻana a me ka hoʻihoʻiʻana i kāu kōkuʻu muscle. Eia hou, e hoʻomanaʻo i nā meaʻai e hoʻomalu i nā meaola e hoʻonui i ka leo o kāu kaulike.
E helu i nā meaʻai i nā mea waiwai i nā mea hoʻomalu kiʻekiʻe:
- Kāpena lī. ʻO ka hapalua o ke kīʻaha o ka hīnaʻi i hanaʻia i home i hiki ke hāʻawi i ko mākou kino i 14 grams mau kinaika, e hoʻonuiʻia he 80 calories wale nō.
- 'Aiʻa momona momona. E like me nā meaʻulaʻula, hāʻawi ia i ke kino i nā kinakona kiʻekiʻe. E hoʻomanaʻo i kēlā pipi he kumu kūpono hoʻi ia o nā mea koʻikoʻiʻelua - iron a zinc.
- Paena o ka hua. ʻO ke kumu,ʻo kēia ka momona maikaʻi,ʻaʻole i loaʻa ma nā meaʻai'ē aʻe. Ma nā huahelu, e like keʻano o kēia mau mea: 12% pūlākoʻo maikaʻi, 0.25% momona, 0.7% mau'ōpalu'aleʻa a me kahi nui o lecithin, cholesterol, enzymes, a me B hua.
- ʻO ka'ōpena pua. Uaʻikeʻia ma waena o nā meaʻai i loaʻa i loko o ka protein,ʻo kēiaʻiʻo kahi o nā punahele maikaʻi loa o nā protein - aʻo ia hoʻi, ua noa ka momona o ka momona. Pono e hoʻomaopopoʻia ke kamaʻilio nei mākou i kaʻiʻo me nāʻiliʻole, no ka mea,ʻokoʻa keʻano o ke kiʻi!
- Ma ka'ōlelo e pili ana i ka protein i ka meaʻai, hikiʻole ke pale i ka wai . I ka hoʻohuiʻana i kahi nui o ke kinona, ua nui ka nui o nā huameʻa, nā metala, nāʻenemi a me ka pono, no ka waiwai o kā mākou kino Ω-3.
- ʻO ke kaniʻiaʻana o Royal. ʻO kēia, ma keʻano maoli o ka hua'ōlelo, he popo maikaʻi ia! Ma waho aʻe o ka nui o ka meaola nui o ka protein,ʻaʻole mākou i hui i nā meaʻai'ē aʻe,ʻo ka'elila aliʻi ke loaʻa nā huaora. ʻO ka lālā i manaʻoʻia no ka hōʻailona o ka leliʻu aliʻi he hoʻokahi teaspoon i lalo o ka alelo, a hiki i ka hoʻoholoʻana. Pono ia - i ke kakahiaka ma ka'ōpū'ōpū.
- Milk. ʻO ka momona liʻiliʻi (1.5%), ka momona liʻiliʻi (0%) aʻo ka'ōpala (3.5%) ka waiū e like ka nui o ka waiwai waiwai. No laila, e pili ana i nā meaʻai i loko o ka protein, ka waiū, i ka manawa like, hiki ke lilo i kumu kūpono no ka poʻe i makemake i ka loloa kaloloaʻai maikaʻi.
ʻO nā meaʻai ma lalo nei he mea kiʻekiʻe i loko o ka protein (g / 100 g huahana):
- kahi - 26.0;
- nā mea kanu (kohua, me ka pūʻole) - 22.6;
- bipi pipi, keikihipa, puaʻa, moa (kūpona momona,'ōmaka) - 20.5;
- Kuhi (raw) - 20.1;
- ka iʻa (raw) - 17.5;
- muesli - 12,9;
- hua - 12.3.
Ehia mau waiwai e pono ai i kēlā me kēia lā?
ʻO ka WHO ke'ōlelo nei eʻai i ka 0.85 g o nā protein ma kilo kilokalo o ke kaumaha o ke kino i kēlā lā. Ua lawa kēia maʻamau i kēlā mau hihia inā alakaʻi kekahi i kahi noho maʻamau aʻaʻole kino kona kino i ka ulu ulu. Ma kēia hihia:
- ʻO Nānau Hou. ʻO kā lākouʻai no 43% pono nā huaʻai e loaʻa ana i nā meaʻai holoholona.
- Nā keiki 10-12 mau makahiki. I loko o kā lākouʻaiʻai i kēlā me kēia lā, he 36% pono ke lawe i nā meaʻai, waiwai i nā meaola holoholona.
- ʻO nā mākua. ʻO kā lākouʻaiʻana i kēlā me kēia lā, he 19% o nā mea hoʻomalu i loaʻa i nā meaʻai o nā mea holoholona.