He mea nui ka protein no ke olakino. He meaʻai ia e ʻai ʻia i kēlā me kēia lā i mea e pono ai ke kino. kumuʻiʻo ʻO ka nui e lawe ʻia i kēlā me kēia lā he 0.8 grams no ka kilo. Eia naʻe, hōʻike nā haʻawina e ʻoi aku ka nui ma mua o kēia nui e lawe ʻia e lilo i ke kaumaha.
He aha ka Protein, no ke aha he mea nui?
kumuʻiʻoʻO ia kekahi o nā macronutrients ʻekolu, me nā kalapona a me ka momona. Hana ia i nā hana i loko o ko mākou kino:
Hoʻoponopono a mālama
ʻO ka protein ka mea nui o nā ʻiʻo, nā iwi, ka ʻili a me ka lauoho. Hoʻoponopono mau ʻia kēia mau kiko a hoʻololi ʻia me ka protein hou.
Nā Hormone
Hiki i nā protein messenger kemika ke kamaʻilio pū kekahi me kekahi.
nā'ūhū
ʻO nā enzymes nā proteins, a he mau tausani o nā hopena kemika e hana ʻia ma ko mākou kino holoʻokoʻa.
Ka lawe ʻana a me ka mālama ʻana
Kōkua kekahi mau protein i ka lawe ʻana i nā molekala koʻikoʻi i kahi e pono ai lākou. Eia kekahi laʻana, lawe ka hemoglobin protein i ka oxygen i nā pūnaewele o ke kino.
Hana ʻia ka protein i nā ʻāpana liʻiliʻi i kapa ʻia he amino acids. ʻO ka 22 amino acids, 9 i manaʻo ʻia he "mea nui", ʻo ia hoʻi, pono e loaʻa mai ka meaʻai; no ka mea, ʻaʻole hiki i ko mākou kino ke hana. ʻO ka mea nui, hāʻawi kekahi mau meaʻai i ka protein ʻoi aku ka maikaʻi ma mua o nā mea ʻē aʻe e pili ana i kā lākou ʻakika amino.
Ua manaʻo ʻia nā huahana holoholona he "pūmua piha" no ka mea hāʻawi lākou i nā waikawa amino koʻikoʻi i ka nui e pono ai ke kino. ʻO kēia nā hua manu, ka waiū, ka ʻiʻo, ka iʻa a me ka moa.
ʻAʻole hāʻawi ʻia nā pūmua huaʻai i ka lawa o kēlā me kēia waikawa amino koʻikoʻi, akā hiki ke hoʻohui ʻia me nā kumu mea kanu ʻē aʻe e hana i ka protein piha. ʻO nā pīni, nā pulupulu, nā kīʻaha, ka soy, nā nati a me nā ʻanoʻano he mau laʻana o nā meaʻai meaʻai protein kiʻekiʻe.
ʻOiai he mea nui ka maikaʻi o ka protein, he mea nui hoʻi ka nui o ka protein i ʻai ʻia.
He aha ke koʻikoʻi o ka protein no ka lilo kaumaha?
ka ʻai a me ka māʻona
ʻO ka ʻai ʻana i ka protein e hoʻopau i ka pōloli a me ka ʻai no ka manawa lōʻihi. Hoʻonui ka protein i ka hana ʻana o nā hormones e like me PYY a me GLP-1, kōkua kēia mau hormone ʻelua iā ʻoe e piha. Eia kekahi, ʻike ʻia ʻo ia ka "hormone pōloli" ke kuhi Kōkua ia e hoʻohaʻahaʻa i ka pae.
Ma kahi noiʻi hoʻomalu ʻia o nā wahine olakino he 12, ʻoi aku ka nui o ka GLP-1 kiʻekiʻe o ka hui ma kahi meaʻai protein kiʻekiʻe a me ka manaʻo o ka piha e hoʻohālikelike ʻia i ka hui ma kahi meaʻai haʻahaʻa-protein.
Ma muli o kēia mau hopena i ka ʻai a me ka māʻona, ʻo ka ʻai ʻana i ka nui o ka protein e alakaʻi i kahi hōʻemi kūlohelohe i ka ʻai ʻana i ka manawa.
I loko o kahi noiʻi, i ka wā i ʻae ʻia ai nā ʻōpio ʻōpio olakino e ʻai e like me kā lākou makemake i kahi meaʻai protein 19%, ua ʻai lākou i ka awelika o 30 mau calorie liʻiliʻi i kēlā me kēia lā ke hahai lākou i ka ʻai protein 10%.
protein ma ka poho kaumaha ʻO ka hopena koʻikoʻi ka piʻi nui ʻana o ka metabolic rate i hana ʻia i ka wā o ka ʻeli ʻana.
metabolic rate
Inā ʻoe e ʻai i ka protein, piʻi ka helu o nā calorie āu e puhi ai. Hoʻonui ka digesting protein i ka metabolic rate e 25-30% i hoʻohālikelike ʻia i ka hoʻoheheʻe ʻana i nā carbohydrates a me ka momona. Ua ʻike nā haʻawina he nui nā hola i puhi ʻia nā calorie mai kahi pāʻina momona.
Ma ke aʻo ʻana o nā wahine ʻōpio olakino, ʻo ka ʻai ʻana i ka meaʻai kiʻekiʻe-protein no hoʻokahi lā ua hoʻonui i ka helu metabolic i ana ʻia e aneane ʻelua ʻoi aku ka nui o ka ʻai ʻana i ka meaʻai kiʻekiʻe-carb no hoʻokahi lā.
hui kino
ʻO ka hiki i ka protein ke kāohi i ka ʻai, hoʻonui i ka satiety, a me ka wikiwiki i ka metabolism e kōkua i ka slimming. Ua ʻike kekahi mau haʻawina kiʻekiʻe ʻo ka hoʻonui ʻana i ka protein e hoʻonui i ke kaumaha a me ka lilo o ka momona.
I loko o kahi noiʻi ʻai ʻeono mahina o 65 mau wahine momona a momona, ua nalowale ka hui protein kiʻekiʻe i ka 43% ʻoi aku ka momona ma mua o ka hui kiʻekiʻe-carb.
ʻO ka maʻamau, i ka wā e emi ai ka ʻai ʻana o ka calorie, e lohi ka metabolism. ʻO kēia kekahi ma muli o ka nalowale o ka ʻiʻo. Hōʻike ka noiʻi hiki ke kōkua i ka ʻai ʻana i ka protein kiʻekiʻe e mālama i ka nalo ʻana o ka ʻiʻo a hoʻonui i ka helu metabolic.
nā meaʻai protein kiʻekiʻeʻOi aku ka maikaʻi o ka lilo ʻana o ke kaumaha, ka mālama ʻana i ka nui o ka ʻiʻo a me ka pale ʻana i ka lohi o ka metabolism i hoʻohālikelike ʻia i nā meaʻai protein maʻamau.
Nā hopena maikaʻi ʻē aʻe o ka protein
Ma waho aʻe o kāna mau hopena maikaʻi i ka pohō kaumaha, he nui nā pono olakino o ka protein:
Hoʻonui i ka nui o ka ʻiʻo
Ua hōʻike nā haʻawina e hiki ke hoʻonui i ka nui o ka ʻiʻo a me ka ikaika i ka lawe ʻana i ka protein kiʻekiʻe, ke hui pū ʻia me ka hoʻomaʻamaʻa kūʻē.
Hoʻemi i ka nalowale o ka ʻiʻo i ka wā ʻelemakule
Nui ka poʻe e nalowale i ka ʻiʻo i ko lākou wā ʻelemakule. Ua ʻike ʻia kahi noiʻi i loko o nā kāne ʻelemakule olakino a me ka poʻe me nā ʻiʻo e pili ana i ka makahiki, ʻo ka ʻai ʻana i ka protein i kēlā me kēia lā e kōkua i ka mālama ʻana i ke ola kino.
hooikaika iwi
Hoʻonui ka nui o ka protein i ke olakino iwi. I loko o kahi noiʻi, ʻo nā wahine ʻelemakule i lawe i ka protein holoholona he 69% haʻahaʻa haʻahaʻa o ka haʻi ʻana o ka ʻūhā.
hoola i na eha
Haʻawina, nā meaʻai protein kiʻekiʻeua hōʻike mai hiki iā ia ke hoʻolalelale i ka hoʻōla ʻana i nā ʻeha e pili ana i ka ʻokiʻoki a i ʻole ka ʻeha.
ʻEhia ka nui o ka protein e pono ai ʻoe e ʻai i kēlā me kēia lā?
ʻO ka nui o ka protein e pono e ʻai ʻia i kēlā me kēia lā he mea hoʻopaʻapaʻa. Manaʻo ʻia ʻo 0.8 grams o ka protein no ka kilo. I kēia hihia, pono ke kanaka he 68 kg ma kahi o 54 grams o ka protein i kēlā me kēia lā.
ʻOiaʻiʻo, ua hōʻike ʻia nā haʻawina e pono ai ka poʻe ʻelemakule e ʻoi aku ka protein, me ka hoʻoholo ʻana he 1,3 grams no ka kilokani ke kōkua i ka pale ʻana i ka nalowale o ka ʻiʻo pili i ka makahiki.
No ka pohō kaumaha a me ke olakino holoʻokoʻa ʻai protein kiʻekiʻepono e hāʻawi i ka 1.2-1.6 grams no ka kilo a me ka 20-30% o nā calorie i kēlā me kēia lā.
Eia kekahi, ma kahi o ka ʻai ʻana i ka hapa nui o ka protein i ka ʻai hoʻokahi, pono ia e hoʻolaha like i ka lā. ʻAe kēia i ke kino e hoʻohana pono i ka protein.
Pehea e hana ai i kahi meaʻai kaumaha protein?
he meaʻai protein kiʻekiʻe maʻalahi ka hahai ʻana a hiki iā ʻoe ke hana e like me kāu mau meaʻai ponoʻī. No ka laʻana, hiki iā ʻoe ke hahai i kahi meaʻai haʻahaʻa-carb, kiʻekiʻe-protein e mālama i kāu kō koko koko.
ʻaneʻi papahana meaʻai waiwai nui i ka protein Nā mea e noʻonoʻo ai i ka hana ʻana:
mālama i kahi diary meaʻai
E hoʻomaka i kahi diary meaʻai a hoʻonohonoho i kāu mau pahuhopu calorie me ka hoʻohana ʻana i kahi polokalamu kelepona a i ʻole pūnaewele e hāʻawi ana i nā waiwai protein no nā kaukani meaʻai.
E helu i kāu pono protein
No ka helu ʻana i kāu pono protein, e hoʻonui i kou kaumaha me 1.2-1.6 grams.
E ʻai ma ka liʻiliʻi he 25-30 grams o ka protein ma ka ʻai
Hōʻike nā haʻawina ʻo ka ʻai ʻana i ka liʻiliʻi o 25 grams o ka protein i ka ʻai ʻana e hoʻomaikaʻi i ka pohō kaumaha, mālama i ka ʻiʻo a me ke olakino holoʻokoʻa.
E ʻai i nā protein holoholona a me nā mea kanu
ʻO ka ʻai ʻana i ka hui pū ʻana o nā ʻano ʻelua e kōkua i ka hoʻonui ʻana i kāu meaʻai.
E koho i nā kumu protein kiʻekiʻe
Ma kahi o ka ʻiʻo i hana ʻia e like me ka ʻiʻo puaʻa a me ka ʻiʻo deli, e noʻonoʻo i nā ʻiʻo hou, nā hua manu, ka waiū a me nā protein ʻē aʻe.
ʻai kaulike
E hoʻohālikelike i nā meaʻai protein kiʻekiʻe me nā mea kanu, nā huaʻai, a me nā meaʻai mea kanu ʻē aʻe i kēlā me kēia pāʻina.
Ka papa inoa o nā meaʻai protein kiʻekiʻe
lāʻau ikiʻai wale
ʻO nā legumes e like me ka pī ke kumu maikaʻi loa o ka protein. Pīʻī kīʻahaʻO nā meaʻai e like me ka pīʻeleʻele, ka pīʻeleʻele, ka lentil hiki ke hāʻawi i ke kino i ka nui o ka protein, ka hao, ka fiber meaʻai a me ka calcium. ʻO ka nui o ka protein i loko o kahi kīʻaha hoʻokahi o nā legumes penei;
Soybeans - 28,6 g
Lentils - 17.9 g
nā pīni mung - 14.2 g
Piʻi - 16.3 g
ʻO nā pīni maloʻo - 17.4 g
ʻO nā pīni pīni - 15.3 g
ʻO nā pīniʻeleʻele - 15.2 g
ʻO nā pīni lima - 14.7 g
ʻO nā pī makaʻeleʻele - 13.2 g
ʻO nā pīkī - 14.5 g
Edamame - 17 g
Nati a me na anoano
ʻAmelemona, ʻanoʻano flax, ʻanoʻano paukena, hua chia, pīkī, etc. ʻO nā nati a me nāʻanoʻano, e like me nā nati a me nāʻanoʻano, he kumu waiwai nui ia o ka protein, magnesium, selenium, copper, zinc, momona maikaʻi a me ka fiber meaʻai.
Kōkua lākou i ka hoʻohaʻahaʻa ʻana, hoʻopau i ka ʻai, a hāʻawi i ka ikehu. Eia ka nui o ka protein ma kekahi mau hua a me na anoano.
Walnuts - 4.3 g
ʻAmona - 6 g
Nā pīni - 7 g
ʻO Flaxseed - 5 g
ʻO nā hua ʻukena - 5 g
Nā hua chia - 4.7 g
Nā hua Macadamia - 2.2 g
Nā hua pine - 3.9 g
Pistachios - 6 g
Fish
Kōnae 100 Fish Loaʻa iā ia he 3 g o ka protein. Hiki iā lākou ke koho maʻalahi i ka moa a i ʻole ka turkey. Inā loaʻa iā ʻoe nā maʻi allergies, pono ʻoe e pale i ka ʻai ʻana i nā halo.
humus
he punetune humus Loaʻa iā 1.2 g o ka protein. He kumu maikaʻi loa ia o ka manganese, zinc, hao, calcium, vitamina K a me E, folate a me thiamine, 20 mau amino acids a me omega 3 fatty acids.
Spirulina
SpirulinaHe limu uliuli-'ōmaʻomaʻo ia i meaʻai nui a he kumu maikaʻi loa o ka protein. Hoʻokahi punetune o ka spirulina he 4 g o ka protein. Loaʻa iā ia ma ka papa a i ʻole ka pauka a ʻo ia kekahi o nā mea hoʻopihapiha kūlohelohe maikaʻi loa no ka pohō kaumaha.
hua
Keʻokeʻo hua manu a ʻo nā hua holoʻokoʻa e kōkua i ke kūkulu ʻana i ka nui o ka ʻiʻo a hoʻonui i ka ikaika. Ua ʻōlelo ʻia e kekahi poʻe noiʻi ʻo ka ʻai ʻana i 3 mau hua i ka lā e kōkua i ka hoʻonui ʻana i ka nui o ka ʻiʻo.
Pisces
Salemona, tuna, ʻakaʻakaiʻO ka carp, ka iʻa haddock ka waiwai i ka protein. ʻO lākou nā kumu nui o ka omega 3 fatty acids.
Hiki i nā ʻakika momona Omega 3 ke hoʻōla i ka mumū, hoʻoikaika i ka pale ʻana, a hiki ke pale i ka hoʻomaka ʻana o kekahi mau ʻano maʻi kanesa.
Pono ia no nā hana kino he nui a kōkua i ka loaʻa ʻana o ka ʻiʻo ma muli o ka loaʻa ʻana o nā waikawa amino pono.
Waiu Soya
ʻO ka waiū soy kahi koho maikaʻi loa no ka poʻe makemake i ka waiū mea kanu. He waiwai ia i ka protein - ma kahi o 7 g no ka lawelawe.
No ka mea ua ʻōlelo ʻia nā mea ʻai meaʻai e loaʻa i 2-3 mau ʻāpana protein i kēlā me kēia lā, ʻo ka waiū soy a me nā huahana soy ʻē aʻe e hoʻokō maʻalahi i kā lākou koi i kēlā me kēia lā. Hāʻawi pū ka waiu soy i ka potassium.
Spinach
Kōnae 100 spinach Loaʻa iā ia he 2.9 g o ka protein. He kumu maikaʻi loa ia o nā huaora A, C a me K, folate, calcium, magnesium, phosphorus, potassium, omega 3 fatty acids a me ka fiber dietary.
Ahiahi: ʻO ka moa i kālua ʻia, ka yogurt māmā, ka salakeke lean
He aha nā pōʻino o ka meaʻai protein?
nā meaʻai protein kiʻekiʻe He palekana a olakino no ka nui o nā kānaka. Akā naʻe, ʻaʻole kūpono ia no nā poʻe me kekahi mau pilikia olakino.
He kuhi hewa ʻole ʻo ka ʻai ʻana i ka protein kiʻekiʻe ke kumu i nā pilikia kīkī i ka poʻe me ka hana maʻamau maʻamau. Ua ʻike ʻia kahi noiʻi ʻaʻole i ʻoi aku ka maikaʻi o ka hana ʻana o ka puʻupaʻa i ka poʻe me ka maʻi maʻi diabetes a me ka maʻi maʻi maʻi ma mua o ka wā i loaʻa ai lākou i ka 12% protein pohō kaumaha no 30 mahina.
Ma ka ʻaoʻao ʻē aʻe, ʻo ka poʻe i loaʻa i ka maʻi maʻi maʻi maʻamau a i ʻole koʻikoʻi e hoʻemi i kā lākou ʻai protein no ka mālama ʻana i kā lākou hana maʻi.
nā meaʻai protein kiʻekiʻe, hiki no hoi ke paipai i na pohaku puupaa o na kanaka maalea. Ua ʻike kekahi haʻawina he ʻoiaʻiʻo kēia no ka nui o ka protein holoholona ma mua o ka protein meaʻai.
Eia kekahi, ʻo ka poʻe me ka maʻi ate a i ʻole nā maʻi olakino koʻikoʻi ʻē aʻe, ma ka ʻai protein kiʻekiʻe pono e nīnau i kā lākou kauka ma mua o ka hoʻomaka ʻana.
Ma ka hopena;
ʻO ka protein kahi meaʻai kūikawā a koʻikoʻi. Loaʻa nā hopena maikaʻi i ka ʻai ʻana i ka protein kiʻekiʻe i ka ʻai, ke kaumaha, ka hoʻohui ʻana o ke kino, ka ʻelemakule a me ke olakino holoʻokoʻa.
Mai ka meaʻai protein kiʻekiʻe No ka loaʻa ʻana o ka pōmaikaʻi kiʻekiʻe, pono ia e hoʻolaha i ka lawe ʻana i ka protein i ka lā a pau, e koho i nā kumu protein kiʻekiʻe a kaulike i ka ʻai ʻana i nā momona maikaʻi a me nā kalapona.
