John Myers
ʻO nā protein nā mea āpau āpau a pono no ka lako meaʻai o ko mākou kino. Akā he aha nā meaʻai i loaʻa i ka protein a pehea wau e hōʻoiaʻiʻo ai i kahi lako o ka protein me ka meaʻai vegan? Maanei ʻoe e ʻike ai i nā pane.
He aha ka protein?
ʻO ke kemika, ʻo nā proteins, i ʻike ʻia hoʻi he proteins, he mau kaulahao lōʻihi o nā waikawa amino. He iwakālua mau ʻakika amino ʻokoʻa, ʻewalu o ia mau mea pono, ʻo ia hoʻi. No ka mea ʻaʻole hiki i ke kino ke kūkulu iā ia iho, pono lākou e ʻai me ka meaʻai. Ma hope o ka wai, ʻo nā protein ka mea nui o ko mākou kino (wai 60%, protein 17%, momona 14%, carbohydrates 1-2%, hoʻomaha i nā mea ʻē aʻe). He kuleana koʻikoʻi ka protein i ke kūkulu ʻana i ka ʻiʻo. Hoʻokomo pū ʻia nā protein i loko o ka ʻōnaehana pale, ka hoʻoulu hou ʻana o ka cell, ka hoʻopaʻa koko, a me ka lawe ʻana i nā mea nui i ke kino. Hoʻokumu ʻia nā enzymes a me nā hormones mai nā protein. Ma keʻano he hoʻokahi o nā meaʻai nui ʻekolu e pili ana i nā ʻakika a me nā momona, ʻo nā protein kekahi kumu nui o ka ikehu. Hāʻawi kēlā me kēia kalama o ka protein i 4-5 kilocalories, e like me hoʻokahi gram o nā carbohydrates. ʻO ia ka hapalua o nā calorie i loko o ka gram o ʻeiwa kilo momona. No laila ke lilo nei nā protein i mea nui i ka wā e lilo ai ke kaumaha i ka wā e hōʻailona ai ka helu helu BMI i ke kaumaha. Eia kekahi, e heluhelu hou e pili ana i nā hopena ʻē aʻe o nā waikawa amino.
Ua like anei na polokina a pau?
ʻO kahi ana o ka maikaʻi o nā protein i loko o ka meaʻai ko lākou waiwai ola (BV). Ana ʻia kēia e ka nui a me ka ratio o nā ʻakika amino like ʻole i kekahi. ʻO ke kiʻekiʻe o ka BW, ʻoi aku ka nui o ka protein mai ka meaʻai - inā mai nā holoholona a i ʻole nā kumu protein vegan - hiki ke hoʻololi ʻia i protein endogenous.
Ua wehewehe ʻia ka hua manu holoʻokoʻa me ka DP o 100. Aia nā waiwai olaola o nā meaʻai ʻē aʻe i loko o ka protein: pipi (BV = 92), tuna (BV = 92), waiu pipi (BV = 88), soy (BV = 85), paʻakai (BV = 84), laiki (BV = 81), ʻuala (BW=76-98), Piʻi (BW=72), Kāna (BW=71), Palaoa (BW=57).
Hiki i kekahi ke hoʻonui i ka DP ma ka hui ʻana i nā meaʻai: 36% hua manu + 64% ʻuala (DP = 136) a i ʻole 75% waiu + 25% palaoa palaoa (DP = 125) a i ʻole 51% waiū + 49% ʻuala (DP = 101). He mea koʻikoʻi kēia inā ʻae ʻoe i nā meaʻai holoholona me ka BW kiʻekiʻe - e like me ka meaʻai meaʻai a vegan paha - a makemake paha i ka meaʻai haʻahaʻa-protein.
Piha a lohi me ka protein
ʻOi aku ka hopena maʻona i ʻike ʻia e ka lolo ma hope o ka ʻai ʻana i ka protein ma mua o ka ʻai ʻana i ka ʻai momona a momona paha. ʻAʻole i wehewehe ʻia ke kumu maoli o kēia ma ka ʻepekema. ʻO ka mea maopopo naʻe, ʻo nā hōʻailona o loko e hoʻouna ʻia e nā amino acids i ka lolo he ikaika loa ka manaʻo o ka māʻona.
No ka mea, ʻaʻole like ka protein, ʻaʻole e like me nā carbohydrates, e hoʻohaʻahaʻa i ke kō koko koko, kōkua pū kēia i ka māʻona, ʻo ia hoʻi ka nele o ka pōloli. ʻO ka hoʻokuʻu koke ʻana o ka insulin kiʻekiʻe, pono e hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō ma hope o ka meaʻai momona momona, a pale ʻia ka hopena o ka hypoglycaemia. ʻO ka ʻiʻini weliweli e noho mamao, ʻo ia ka mea nui i ka wā e nalowale ana ke kaumaha. Ma waena o nā mea ʻē aʻe, kahi meaʻai e pili ana i ke ʻano Montignac e hoʻohana i kēia hopena.
Eia kekahi, ʻoi aku ka liʻiliʻi o nā meaʻai momona e like me ka ʻiʻo a iʻa paha. ʻO ke ʻano kēia, hāʻawi lākou i nā calorie liʻiliʻi ma 100 g a no laila kūpono ia no ka lilo ʻana o ke kaumaha. Manaʻo kōkua: Inā hana ʻoe i nā haʻuki hoʻomanawanui, yoga, a i ʻole Pilates i ka manawa like, pale ʻoe i ka hopena yo-yo!
Maikaʻi nō hoʻi i ka poʻe me ka maʻi maʻi maʻi e hoʻololi i nā meaʻai momona momona me nā meaʻai momona no ka mea hiki ke hoʻemi i ka nui o ka insulin e pono ai i ke koko.
ʻO nā meaʻai waiwai nui i ka protein: nā mea kahiko a me nā mea hou!
Ke ʻimi nei i nā meaʻai waiwai nui i ka protein a me nā meaʻai, nā huahana holoholona (e laʻa i ka tuna, ka moa, ka paʻakai e like me Emmental a i ʻole Maasdammer) i mua o ka maikaʻi a me ka nui. Akā ʻo nā kumu protein vegan e like me nā nati, nā ʻanoʻano a me nā ʻanoʻano a me nā legumes (chickpeas, soybeans a i ʻole nā pīni) hiki ke loaʻa ka nui o ka protein. No laila, ʻaʻole koʻikoʻi lākou no ka meaʻai meaʻai meaʻai a me ka vegan protein. Hiki iā ʻoe ke hoʻomāhuahua i nā meaʻai baking me nā nati a me nā ʻanoʻano i loko o ka palaoa i loaʻa i ka protein.
I nā makahiki i hala iho nei, ua ʻike mākou i nā meaʻai ahiahi haʻahaʻa haʻahaʻa haʻahaʻa a me nā sandwich protein ma nā papa a ma ka hale kuke. ʻO ia mau meaʻai i hoʻomoʻa ʻia i ka protein e lawe i ke aʻo ʻana e hoʻokuʻu i ka insulin i ke ahiahi a no laila ua pale ʻia ka puhi ʻana o ka momona. Eia nō naʻe, ʻo ka mea hilinaʻi i ka berena protein i ka wā e nalowale ana ke kaumaha e makaʻala. No ka mea, ua hui pū ʻia nā waiwai haʻahaʻa haʻahaʻa me ka momona momona kiʻekiʻe a no laila ʻoi aku ka nui o nā calorie. ʻO ka poʻe me ka gluten intolerance e pale pū i ka berena protein, no ka mea, aia i loko o ka protein palaoa (gluten), linseed a i ʻole nā hua sunflower a me ka soy a me ka lupine protein.
ʻO ka hoʻohui ʻia ʻana o nā ʻano palaoa ʻē aʻe e like me ka niu, ka linseed, a i ʻole ka palaoa wōnati kekahi hopena i ka hoʻonui nui ʻana i ka protein i ka wā e kuke ai a kuke i nā kīʻaha ʻē aʻe.
