Hoʻokaʻawale mākou i nā meaʻai i nā macronutrients a me nā micronutrients. ʻO nā micronutrients nā huaora a me nā minela i loaʻa iā mākou mai ka meaʻai. ʻO nā meaʻai Macro he protein, carbohydrates a me nā momona. ʻO ka protein kekahi o nā macronutrients. ʻO nā meaʻai i loaʻa i ka protein nā mea kanu a me nā holoholona e like me ka ʻiʻo ʻulaʻula, ka moa, ka pipi, ka iʻa, ka iʻa, ka waiū, ka pī, ka broccoli, nā hua chia, nā hua flax, nā lentils, ka paʻakai, nā ʻanoʻano paukena, nā walnuts, yogurt, oats, bale a me quinoa .
ʻO nā pūhui organika i hoʻokumu ʻia ma muli o ka hui ʻana o nā amino acids i nā kaulahao i kapa ʻia he mau protein. Hoʻokumu ʻia nā protein i nā haneli amino acid i hoʻopili pū ʻia i nā kaulahao lōʻihi. He 20 mau ʻano ʻakika amino like ʻole no ka hana ʻana o kahi protein.
ʻO nā meaʻai i loaʻa i ka protein
ʻOiai ʻokoʻa ka pono o ka protein i kēlā me kēia lā mai kēlā me kēia kanaka, ma ka awelika, pono ke kanaka e lawe i ka 0.8 kalama o ka protein no ka kilokani o ke kaumaha o ke kino. Ua hoʻoholo ʻia kēia he 46 grams no nā wahine a me 56 grams no nā kāne. Pono nā wahine hāpai a me nā mea pāʻani i ka protein i kēlā me kēia lā.
He aha ka protein?
ʻO nā protein nā pūhui mea ola i hoʻokumu ʻia ma muli o ka hui ʻana o nā waikawa amino i nā kaulahao. Loaʻa iā ia he mau haneli amino liʻiliʻi i hui pū ʻia i nā kaulahao lōʻihi. He 20 mau ʻano ʻakika amino like ʻole no ka hana ʻana o kahi protein.
ʻO ka protein ke kumu nui o ke kino. Hoʻohana ʻia ia e hana i nā ʻiʻo, nā aʻa, nā ʻāpana a me ka ʻili. Hoʻohana ʻia ia e hana i nā enzymes, hormones, neurotransmitters, a me nā ʻano mole liʻiliʻi liʻiliʻi.
Hana ʻia nā protein me nā molekole liʻiliʻi i kapa ʻia he amino acids e hoʻopili pū ʻia e like me nā pahu ma ke kaula. Hoʻokumu nā amino acid i nā kaulahao protein lōʻihi.
ʻO kekahi o nā amino acids i loaʻa i loko o nā pahu protein i hana ʻia e ke kino. ʻAʻole naʻe a pau. nā amino acids ʻaʻole hiki iā mākou ke hana a loaʻa mai ka meaʻai nā ʻakika amino pono Ua kapa.
Pono ka protein no ka mea he hana nui i loko o ko mākou kino.
Nā hana o ka Protein
Hoʻoponopono i nā ʻiʻo: Pono ko mākou kino i ka protein no ka ulu a mālama ʻana i nā ʻiʻo. ʻO ia ka hana a ka protein e hana i nā ʻiʻo hou a hoʻoponopono iā lākou.
Ke hoʻouna nei i nā memo: ʻO kekahi mau protein he mau hormones, nā ʻelele kemika e hiki ai ke kamaʻilio ma waena o kā mākou mau cell, nā ʻiʻo, a me nā ʻāpana. Hoʻokumu ʻia ia e nā ʻiʻo endocrine a i ʻole nā ʻili.
Ke hana nei i kekahi mau cell: He fibrous kekahi mau protein. Hāʻawi ia i ka rigidity a me ka rigidity i nā pūnaewele a me nā kiko. ʻO kēia mau protein he keratin, kahi e hāʻawi ai i ke kūkulu ʻana i kekahi mau hale i loko o ko mākou kino.collagen a me ka elastin.
Ka mālama ʻana i ka pae pH o ke kino: He kuleana koʻikoʻi ka protein i ka waikawa a me kekahi mau hoʻoponopono i ke koko a me nā wai kino ʻē aʻe. ʻO kahi hoʻololi liʻiliʻi i ka waika a me ka pH kumu o ke kino he mea pōʻino. Pono ke kino i ka protein e hoʻoponopono i ka pH.
Ke kaulike wai: Hoʻoponopono nā protein i nā kaʻina hana o ke kino e mālama i ke koena o ka wai. ʻO Albumin a me globulin nā protein i loko o ke koko e kōkua i ka mālama ʻana i ke koena o ka wai i loko o ko mākou kino.
Hāʻawi i ka palekana: Kōkua nā protein i ka hana ʻana i ka immunoglobulin a i ʻole nā antibodies e hakakā i ka maʻi. ʻO nā antibodies nā protein i loko o ke koko e kōkua i ka pale ʻana i ko mākou kino mai nā mea hōʻeha ʻino e like me ka bacteria a me nā maʻi.
Ka mālama ʻana i nā meaʻai: Lawe kekahi mau polokina i nā mea i loko o ke kahe koko i loko a i waho paha o ke kelepona. ʻO nā mea i lawe ʻia e kēia mau protein e like me nā huaora a me nā minela, ke kō koko, ka cholesterol, a me ka oxygen.
Hoʻoikaika: Hāʻawi ka protein i ko mākou kino me ka ikehu. Loaʻa i ka protein he 4 calories no ka gram.
Nā ʻano protein
ʻO nā amino acids nā poloka kūkulu kumu o nā protein, i hoʻokaʻawale ʻia he mea nui a ʻaʻole pono. Loaʻa nā waikawa amino koʻikoʻi mai nā meaʻai waiwai nui e like me ka ʻiʻo, legumes, a me ka moa, ʻoiai nā mea pono ʻole i hoʻohui maoli ʻia i loko o ko mākou kino.
ʻO ka protein hormone:ʻO nā Hormone nā kinikona i hoʻopaʻa ʻia i ka protein i hūnā ʻia e nā pūnaewele o nā gland endocrine. ʻO kahi hiʻohiʻona o kēia ʻano protein he insulin, kahi i huna ʻia e ka pancreas e hoʻoponopono i ke kiʻekiʻe o ke kō koko i loko o ko mākou kino.
Pūmua Enzymatic: ʻO nā protein Enzymatic ka wikiwiki i nā kaʻina metabolic i loko o kā mākou mau cell, e like me ka hana o ka ate, ka ʻai ʻana o ka ʻōpū, ka hoʻopaʻa koko, a me ka hoʻololi ʻana i ka glycogen i ka glucose. He laʻana o kēia ʻano protein; ka wāwahi ʻana i ka meaʻai i nā ʻano maʻalahi a hiki i ko mākou kino ke komo maʻalahidigestive enzymesd.
ʻO ka protein kino: ʻO nā protein i kūkulu ʻia, i ʻike ʻia he protein fibrous, e komo pū me ka collagen, keratin, a me ka elastin.
Palekana pale: ʻO nā antibodies, a i ʻole immunoglobulin, he ʻāpana koʻikoʻi o ka ʻōnaehana pale a mālama i ka maʻi. Hoʻokumu ʻia nā antibody i loko o ke koko keʻokeʻo. Hoʻouka a hoʻopau ia i ka bacteria, virus a me nā microorganism ʻino ʻē aʻe.
ʻO ka protein mālama: ʻO ka mālama ʻana i nā protein e mālama nui i nā ion mineral e like me ka potassium i loko o ko mākou kino. ʻO Ferritin, kahi protein mālama, hoʻoponopono a pale i nā hopena maikaʻi ʻole o ka hao nui i loko o ko mākou kino.
ʻO ka mea lawe pūmua: Lawe nā protein transport i nā mea koʻikoʻi i nā cell. No ka laʻana, lawe ka hemoglobin i ka oxygen mai ka māmā i nā ʻiʻo kino. Lawe ʻo Serum albumin i ka momona i ke kahe koko, ʻoiai ʻo ka myoglobin e lawe i ka oxygen mai ka hemoglobin a laila hoʻokuʻu i nā ʻiʻo.
ʻO ka protein mea hoʻokipa: ʻO nā protein receptor ma waho o nā pūnaewele e hoʻomalu i nā mea e komo a haʻalele i nā pūnaewele, e like me ka wai a me nā meaʻai.
ʻO ka protein contractile: ʻO nā protein contractile, i ʻike ʻia hoʻi he mau protein motor, e hoʻoponopono i ka ikaika a me ka wikiwiki o ka puʻuwai a me nā ʻiʻo. ʻO kēia mau protein he actin a me myosin.
ʻO ka nui o ka protein e lawe ʻia i kēlā me kēia lā e like me ka pono o ke kanaka. ʻo kahi laʻana; Pono nā wahine hāpai a me nā wahine hānai ma kahi o 71 grams o ka protein i kēlā me kēia lā. He waiwai pili keia.
ʻO ka ʻai ʻia i kēlā me kēia lā (RDI) he 56 grams no nā kāne a me 46 grams no nā wahine. ʻO ka protein e pono e lawe ʻia i kēlā me kēia lā e like me nā pono mai ka 0,8 grams a i ka 1,3 grams no ke kilokani o ke kaumaha o ke kino o ke kanaka.
He aha nā pōʻino o ka protein keu?
ʻO ka ʻai ʻana i ka nui o ka protein hiki ke hoʻopilikia i ke olakino. ʻo kahi laʻana; o ka ai protein kiʻekiʻe Ua ʻōlelo ʻia hiki ke hoʻopōʻino i ka ʻōpū a me ka osteoporosis.
ʻO ka hoʻohana nui ʻana i ka protein ke kumu o ka excretion calcium urinary. Hoʻonui ia i ka hoʻokumu ʻana i nā pōhaku i loko o nā puʻupaʻa. Hoʻopilikia nui ia i nā puʻupaʻa a me nā ate. No laila, hiki iā ia ke hana i ka ʻelemakule mua o ka puʻupaʻa a me ka hōʻino ʻana o kāna hana. Hiki iā ia ke hoʻoulu i ka gout i loko o nā ami.
He aha nā kumu protein?
ʻO nā kumu protein maikaʻi loa he ʻiʻo, iʻa, hua a me nā huahana waiu. Aia nā ʻakika amino pono a pau e pono ai ko mākou kino i kēia mau meaʻai. Aia kekahi mau meaʻai mea kanu i kiʻekiʻe loa i ka protein, no ka laʻana, quinoae like me nā legumes a me nā pī. Ma muli o ke ʻano o nā meaʻai i loaʻa i ka protein, ʻaʻole hiki ke loaʻa ka nui o ka protein mai nā meaʻai.
ʻO nā meaʻai me ka protein
I mea e hoʻokō ai i ka pono o ka protein i kēlā me kēia lā, pono e ʻai i nā meaʻai i loaʻa i ka protein. Loaʻa ka protein i nā meaʻai holoholona a me kekahi mau meaʻai mea kanu. ʻO nā meaʻai me ka protein:
hua
ʻAmelemona
ʻO Pistachio
Walnut
cashews
umauma moa
ʻOaka
bale
Pākī curd
Yogurt
ka waiu
broccoli
ʻIʻo ʻulaʻula
ʻO ka tuna a me nā ʻano iʻa like ʻole
ʻO Quinoa
Lentil
Pīʻī kīʻaha
Nā hua ʻumeke
hua chia
ʻiʻo Tureke
Ululāʻau
Palukela kupu
peas
cauliflower
Pihi
apricots
mandarin
maia
avocado
E nānā kākou i ka nui o nā meaʻai protein.
hua
hua ʻO ia kekahi o nā meaʻai nui loa. Aia nā huaora, nā minela, nā momona maikaʻi, nā antioxidants pale maka i nele ka hapa nui o nā kānaka. He waiwai i ka protein. ʻO ke keʻokeʻo he protein maʻemaʻe.
ʻO ka ʻiʻo protein o ka hua manu: ʻO 35% o ka hua he protein. ʻO 78 hua manu nui o 1 grams he 6 grams o ka protein.
ʻAmelemona
ʻAmelemonaHoʻopiha ʻia me nā meaʻai koʻikoʻi e like me ka fiber, ka huaora E, ka manganese a me ka magnesium.
Maʻiʻo protein: ʻO 13% o nā ʻalemona he protein. Aia he 28 grams o ka protein i 161 grams o 6 calories o nā ʻalemona.
ʻO Pistachio
ʻO PistachioHe kumu maikaʻi ia o ka fiber e kākoʻo ana i ke olakino digestive. He meaʻai-nui a loaʻa nā pūhui antioxidant i maikaʻi no ke olakino.
ʻO ka maʻi protein o nā pistachios: Aia i ka 1 kīʻaha pistachios he 25 grams o ka protein a me 685 calories.
Walnut
ʻO ka hoʻohana mau ʻana i ka walnuts e pale i ka gallstones. He kumu maikaʻi nō hoʻi ia o ke keleawe, e hoʻonui ai i ka nui o ka mineral iwi a pale i ka osteoporosis.
ʻO ka waiwai protein o ka walnuts: ʻO 1 kīʻaha o nā walnuts ʻokiʻoki he 18 kalama o ka protein a me 765 calories.
cashews
cashewsʻO ke keleawe a me ka hao i loko o ia mea e kōkua i ke kūkulu ʻana i nā ʻulaʻula ʻulaʻula. He mea maikaʻi loa ia no ke olakino maka. He kumu maikaʻi loa ia o ka magnesium, he mineral pono no nā kaʻina hana kino.
ʻO ka nui o ka protein o ka cashew nuts: Aia i loko o 30 grams o ka cashews he 5.1 grams o ka protein a me 155 calories.
umauma moa
ʻO ka umauma moa kekahi o nā meaʻai me ka nui o ka protein. Pono e ʻai ʻia me ka ʻole o ka ʻili.
ʻO ka nui o ka protein o ka umauma moa: Loaʻa iā ia he 80% protein. ʻO ka umauma moa ʻili ʻole he 1 calories a me 284 grams o ka protein.
ʻOaka
ʻOakaʻO ia kekahi o nā huaʻai maikaʻi loa. Loaʻa iā ia nā fiber olakino, magnesium, manganese, vitamin B1, a me kekahi mau meaʻai.
ʻO ka maʻi protein o ka oats: He 15% ka protein. ʻO ka hapalua kīʻaha o ka oats maka he 303 calories a me 13 grams o ka protein.
bale
waiwai i ka fiberbaleKōkua i ka mālama ʻana i ke kō koko a me ka cholesterol. He pale nō hoʻi i ka maʻi kanesa.
ʻO ka ʻai protein o ka bale: Hāʻawi ka 1 kīʻaha bale i 23 grams o ka protein a he 651 calories.
Pākī curd
He haʻahaʻa loa ka paʻakai curd i ka momona a me nā calorie. He waiwai ia i nā meaʻai e like me ka calcium, phosphorus, selenium, vitamin B12, vitamin B2.
ʻO ka nui o ka protein o ka cheese curd: Aia ka 59% i ka protein. ʻO 22 grams o ka cheese curd i loaʻa ka 226% momona he 194 calories a hāʻawi i 27 grams o ka protein.
Yogurt
E ʻai i ka yogurt, ka mea waiwai i nā meaʻai he nui, me ka ʻole o ke kō. He kiʻekiʻe ka protein o ka yogurt piha momona akā he kiʻekiʻe hoʻi i nā calorie.
ʻO ka maʻi protein o ka yogurt: ʻO ka yogurt momona ʻole he 48% protein. ʻO 170 grams o ka yogurt nonfat he 100 calories a he 17 grams o ka protein.
ka waiu
ka waiuʻO ia kekahi o nā meaʻai i loaʻa i ka protein kiʻekiʻe. Loaʻa iā ia kahi kokoke i nā meaʻai e pono ai ke kino kanaka. He kiʻekiʻe loa ia i ka calcium, phosphorus a me ka huaora B2.
ʻO ka protein ma ka waiū: Aia ka 21% o ka waiū me ka protein. ʻO 1 kīʻaha o ka waiū he 149 calories a me 8 grams o ka protein.
broccoli
broccoliHe meaʻai olakino ia i hoʻopiha ʻia me ka huaora C, ka huaora K, ka fiber a me ka potassium. Loaʻa iā ia nā meaʻai bioactive like ʻole i manaʻo ʻia e pale aku i ka maʻi kanesa. He kiʻekiʻe ka protein i hoʻohālikelike ʻia me ka hapa nui o nā mea kanu ʻē aʻe.
ʻO ka meaʻai o ka broccoli: Aia ka 20% o ka mea kanu i ka protein. ʻO 1 kīʻaha (96 grams) o ka broccoli ʻokiʻoki he 31 calories a me 3 grams o ka protein.
ʻIʻo ʻulaʻula
Nui ka ʻiʻo ʻulaʻula i ka protein. Loaʻa iā ia ka hao, ka huaora B12 a me nā meaʻai ʻē aʻe he nui.
ʻO ka protein i loko o ka ʻiʻo ʻulaʻula: Aia ka 53% i ka protein. Loaʻa i ka 85 grams o ka ʻiʻo ʻulaʻula he 184 calories a me 22 grams o ka protein.
Tuna
ʻOiai he iʻa ʻaila, haʻahaʻa ia i nā calorie. ʻO ia ke kumu he protein ka hapa nui o kāna ʻiʻo. Loaʻa i ka tuna ka nui o nā meaʻai pono e like me ka omega 3 fatty acids.
ʻO ka protein i loko o ka tuna: ʻO 94% o ka tuna i hoʻopaʻa ʻia i ka wai he protein. ʻO 154 grams o ka tuna he 179 calories a me 39 grams o ka protein.
ʻO Quinoa
ʻO QuinoaʻO ia kekahi o nā kīʻaha i kapa ʻia he superfood. He waiwai ia i nā huaora, nā minerala, nā antioxidants a me nā fiber.
ʻO ka ʻiʻo protein o ka quinoa: Loaʻa iā ia he 15% protein. Hāʻawi ka 1 kīʻaha (185 grams) o ka quinoa kuke i 222 calories a me 8 grams o ka protein.
Lentil
Lentil Loaʻa iā ia ka fiber kiʻekiʻe, magnesium, potassium, iron, folic acid, copper, manganese a me nā meaʻai like ʻole. ʻO ia kekahi o nā kumu maikaʻi loa o ka protein i hoʻokumu ʻia i nā mea kanu. He kumu maikaʻi loa ia o ka protein no nā mea ʻai meaʻai.
ʻO ka nui o ka protein o nā lentils: ʻO 27% o kāna mau calorie he protein. ʻO 1 kīʻaha (198 grams) o nā lentil i hoʻolapalapa ʻia he 230 calories a loaʻa iā 18 grams o ka protein.
pīkī kīkī
Pīʻī kīʻahaHe waiwai ia i ka huaora B1, e hoʻomaikaʻi ai i ka hoʻomanaʻo. Loaʻa iā ia ka molybdenum, kahi e hoʻopau ai i ke kino.
ʻO ka nui o ka protein i loko o ka pīkī kīkī: ʻO 1 punetēpuni o nā pīni kīkī he 1 kalama o ka protein a he 14 calories.
Nā hua ʻumeke
Nā hua ʻumeke, Hāʻawi ia i nā waiwai kiʻekiʻe loa e pili ana i nā meaʻai e like me ka hao, magnesium, zinc.
Maʻiʻo protein: Aia ka 14% i ka protein. ʻO 28 grams o nā hua paukena he 125 calories a me 5 grams o ka protein.
hua chia
He waiwai ia i ka fiber a me ka omega 3 fatty acids a hāʻawi i nā pono he nui.hua chia hāʻawi i ka ikehu.
Maʻiʻo protein: Loaʻa i ka 30 grams o nā hua chia he 4.4 grams o ka protein a me 137 calories.
umauma Tureke
Ua like ka umauma Turkey me ka umauma moa ma kekahi mau mea. Loaʻa ka hapa nui o ka protein, nā momona liʻiliʻi a me nā calories.
ʻO ka maʻi protein o ka umauma turkey: Loaʻa iā ia he 70% protein. ʻO 85 grams o ka umauma turkey he 146 calories a he 24 grams o ka protein.
nā ʻano iʻa a pau
Nui ka iʻa i nā meaʻai koʻikoʻi e like me ka omega 3 fatty acids, he mea nui ia no ke olakino o ka naʻau.
Maʻiʻo protein: He ʻokoʻa ia mai ka iʻa a i ka iʻa. ʻo kahi laʻana; Aia ka Salmon i ka 46% protein. ʻO ka 85 grams he 175 calories a he 19 grams o ka protein.
Ululāʻau
Ululāʻau He ʻano iʻa kai. He haʻahaʻa ia i nā calorie a loaʻa nā meaʻai pono e like me ka selenium a me ka huaora B12. E like me ka iʻa, nui ka ʻōpae i nā ʻakika momona omega 3.
ʻO ka ʻōpaʻa o ka ʻōpae: Loaʻa iā ia he 90% protein. ʻO 85 grams o ka ʻōpae he 84 calories a me 18 grams o ka protein.
Palukela kupu
Palukela kupuHe mea kanu ia me ka nui o ka protein, e like me ka broccoli. Loaʻa i ka fiber, ka huaora C a me nā meaʻai nui ʻē aʻe.
ʻO nā mea protein o Brussels sprouts: Aia ka 17% i ka protein. ʻO 78 grams o Brussels sprouts he 28 calories a me 2 grams o ka protein.
peas
peas He waiwai ia i nā meaʻai he nui, e like me ka hao, ke keleawe, ka zinc, ka calcium, ka manganese a me ka huaora K. He mea maikaʻi ka fiber i loko o nā mea kanu no ke olakino o ka ʻōpū.
ʻO ka nui o ka protein o ka pī: Hāʻawi ka 1 kīʻaha o ka pī i 9 grams o ka protein a he 134 calories.
cauliflower
cauliflowerʻO kahi meaʻai nui i waiwai i ka choline ʻo ia ka choline. Hoʻonui kēia meaʻai i ka hoʻomanaʻo a me ke aʻo ʻana, hoʻomaikaʻi i ka hiamoe a kōkua i ka neʻe ʻana o ka ʻiʻo.
ʻO ka ʻiʻo protein o ka cauliflower: Hāʻawi ka 1 cauliflower nui i 16.6 grams o ka protein a he 210 calories.
Pihi
Pihi He waiwai ia i ka protein, fiber a me ka magnesium.
Maʻiʻo protein: Aia ka 16% i ka protein. ʻO 28 grams o nā pīni he 159 calories a me 7 grams o ka protein.
apricots
apricotsHe waiwai ia i ka hao, a me ka potassium a me ka fiber.
Maʻiʻo protein: Hāʻawi ka 1 apricot i 0.5 grams o ka protein a he 17 calories.
mandarin
mandarinHoʻopiha ʻia me nā flavonoids, nā pūhui me nā waiwai anticancer. Mālama ka folate i loko o ka hua i ke olakino o nā pūnaewele kino. Eia kekahi, ʻo ka potassium i loko o ka hua e pale i ka osteoporosis.
ʻO ka maʻi protein o ka mandarin: Hāʻawi ka tangerine nui i ka 1 gram o ka protein a he 1 calories.
maiʻa
maiaHe kumu maikaʻi loa ia o ka potassium. Hoʻomaha ia i nā paia o nā kīʻaha koko a hoʻohaʻahaʻa i ke koko. ʻO ka maiʻa ka mea waiwai i ka fiber, pale i ka maʻi puʻuwai a me ka maʻi diabetes. He waiwai nui ia i nā amino acids.
ʻO ka maʻi protein o ka maiʻa: Hāʻawi ka maiʻa nui i 1 grams o ka protein a he 1.5 calories.
avocado
avocadoHe waiwai ia i ka folate, he meaʻai pono i ka wā hāpai. Hoʻemi ia i ka pilikia o ka hāʻule ʻana. ʻO ka ʻai ʻana i ka avocado e hoʻomaikaʻi i ke olakino naʻau.
ʻO ka nui o ka protein o ka avocado: Hāʻawi ka 1 avocado i 4 grams o ka protein a he 322 calories.
He aha ka hopena inā ʻaʻole lawa ka protein?
Inā ʻaʻole lawa ka protein, piʻi ka pilikia o ka nele o ka protein i ka manawa. Hoʻomaka ka heheʻe o nā ʻiʻo a hoʻopilikia ʻia ka metabolism. he hōʻailona o ka lawa ʻole o ka proteinnele i ka proteinʻO nā hōʻailona penei;
Manaʻo hopohopo a huhū pinepine: Loaʻa i ka protein nā waikawa amino, ʻo ia nā poloka kūkulu no nā neurotransmitters. Hoʻoponopono lākou i ke ʻano. I ka hihia o ka nele o ka protein, ʻike ʻia ka hopohopo a me ka huhū.
ʻO ka hiamoe: I ka nele o ka protein, ua lohi ka hana serotonin, kahi e pilikia ai ka hiamoe.
ʻO ka cholesterol kiʻekiʻe: Ma muli o ka nele o ka protein i loko o ke kino, piʻi ka mumū a piʻi ka cholesterol.
Ka nele o ka noonoo: ʻAʻole lawa ka protein ʻo ia ka lawa ʻole o nā waikawa amino. ʻO kēia ke ʻano o ka emi ʻana o nā neurotransmitters. I kēia hihia, kū mai nā pilikia i ka nānā ʻole a me ka nānā ʻana.
ʻaʻole kūpono ʻole ka pōʻaiapili kāne: Ma muli o kahi maʻi i kapa ʻia ʻo polycystic ovary syndrome (PCOS). Ma kahi ala, pili ia i ka nele o ka protein.
ʻO nāʻeha pinepine a me ka ho'ōla lohi o nāʻehaʻO ka protein kahi meaʻai hoʻoikaika kino. Hoʻolohi kona hemahema i ka hana ho'ōla.
He aha nā Protein holoholona a me nā mea kanu?
Ma kahi o 20% o ke kino kanaka i hana ʻia me ka protein. ʻO ko mākou kino kumuʻiʻo Pono mākou e lawa i nā meaʻai i loko o ka protein a mākou e ʻai ai i kēlā me kēia lā. ʻO nā protein holoholona a me nā mea kanu nā meaʻai nui loa e loaʻa iā mākou mai ka meaʻai.ʻO kekahi o nā ʻokoʻa ma waena o ka protein mea kanu a me ka protein holoholona ʻo kā lākou ʻakika amino.
Aia nā kumu protein holoholona:
Pisces
hua
ʻO nā huahana dairy e like me ka cheese, ka waiū, a me ka whey
ʻiʻo ʻulaʻula
ʻO nā ʻiʻo keʻokeʻo e like me ka moa, turkey, a me ka quail
Loaʻa ka hapa nui o nā meaʻai mea kanu ma kahi o hoʻokahi o nā waikawa amino pono. Akāquinoa vepalaoa ʻO kekahi mau meaʻai mea kanu e like me nā phytonutrients he kumu protein piha.
ʻO nā protein i loaʻa i nā mea kanu he:
kiliala
Lentil
Nati
lāʻau ikiʻai wale
ʻO kekahi mau huaʻai, e like me ka avocados
Soya
Hemp
raiki
peas
ʻO ka ʻokoʻa ma waena o ka mea kanu a me ka protein holoholona
Ma keʻano laulā, ua manaʻo ʻia nā protein holoholona he mau protein piha. No ka mea, he ʻeiwa mau amino acids koʻikoʻi. ʻOiai ʻo kekahi mau polokina mea kanu he kumu piha o ka protein, ʻaʻole lawa nā mea kanu ʻē aʻe i hoʻokahi o nā waikawa amino pono. No laila, he kumu ʻole lākou o ka protein. Hiki iā mākou ke hoʻokaʻawale i ka ʻokoʻa ma waena o ka mea kanu a me ka protein holoholona e like me kēia:
Hōʻikeʻike amino acid
Hoʻokaʻawale ʻia ka protein i nā waikawa amino. Hoʻohana ʻia nā protein a me nā amino acids no kēlā me kēia kaʻina metabolic i loko o ke kino.
ʻOkoʻa ka ʻike amino acid o nā protein holoholona a me nā mea kanu.
Hāʻawi nā protein holoholona i nā waikawa amino a pau a mākou e pono ai, ʻoiai ʻo nā protein mea kanu he haʻahaʻa i kekahi mau amino acids. ʻo kahi laʻanamethionine,tryptophan,lysine a he liʻiliʻi loa nā amino acids e like me isoleucine.
ʻO ke kaulike amino acid
Aia ma kahi o 20 mau amino acids i loko o ko mākou kino i hoʻokaʻawale ʻia he mea nui a ʻaʻole pono. Hana ʻia kekahi e ke kino, a ʻo nā mea ʻē aʻe e loaʻa mai ka meaʻai.
ʻO nā protein holoholona nā kumu protein piha no ka mea aia lākou i nā waikawa amino āpau e pono ai ko mākou kino e hana pono.
Ua manaʻo ʻia he hemahema nā kumu pūmua huaʻai no ka mea ʻaʻole loaʻa iā lākou hoʻokahi a ʻoi aku paha o nā waikawa amino pono e pono ai ko mākou kino.
ʻAno meaʻai
Loaʻa i nā kumu protein holoholona ka meaʻai i loaʻa ʻole i loko o nā protein mea kanu. Hoʻohālikelike ʻia nā protein holoholona me nā mea kanu kanu ma ke ʻano o kēia mau meaʻai:ʻoi aku ka waiwai ma mua o:
Huaola B12
Vitamin D
DHA
kiniki
No laila, pono anei mākou e ʻai i ka protein mea kanu a i ʻole ka protein holoholona?
Aia kekahi mau mea kanu i loko o nā meaʻai mea kanu ʻaʻole i loko o nā meaʻai holoholona. No ka meaʻai olakino, pono e ʻai ʻia nā kumu protein ʻelua ma ke ʻano kaulike.
ʻO nā pōmaikaʻi o nā protein mea kanu
ʻO kekahi mau pōmaikaʻi o ke ʻano o ka ʻai ʻana me nā mea kanu, i kapa ʻia ka meaʻai meaʻai meaʻai, ua hoʻoholo ʻia e nā noiʻi.
Kōkua ka lāʻau lapaʻau e lilo i ke kaumaha.
Mālama ia i ke koko.
Hoʻemi ia i ka cholesterol.
Hoʻemi ia i ka make ʻana i ka maʻi kanesa a me ka maʻi puʻuwai.
Hoʻemi ia i ka hoʻomohala ʻana i ka maʻi diabetes ma o ka hoʻolako ʻana i ke kō koko.
Nā pōmaikaʻi o ka protein holoholona
ʻOiai ua manaʻo nui ʻia nā protein holoholona he maikaʻi ʻole ke hoʻohālikelike ʻia me nā protein mea kanu, pono lākou i ka wā e ʻai ʻia ai lākou ma ka liʻiliʻi.
Hoʻemi ia i ka pilikia o ka maʻi puʻuwai.
ʻO ka poʻe e ʻai mau ana i ka iʻa, ʻoi aku ka liʻiliʻi o ka hōʻeha o ka naʻau, ka hahau ʻana a me ka make mai ka maʻi puʻuwai.
ʻO ka ʻai ʻana i nā hua manu ke kōkua i ka lilo ʻana o ke kaumaha ma ka hāʻawi ʻana i ka māʻona.
Kōkua ia i ke kūkulu ʻana i ka nui o ka ʻiʻo lean. No laila, ho'ēmi ia i ka nalo ʻana o ka ʻiʻo me ka makahiki.
E hōʻuluʻulu;
ʻO ka Protein ka inoa i hāʻawi ʻia i nā pūhui organik i hana ʻia ma muli o ka hui ʻana o nā waikawa amino i nā kaulahao. Pono ʻia he 20 mau ʻakika amino like ʻole no kahi pūmua i loaʻa i nā haneli o nā waikawa amino i hoʻopili pū ʻia i nā kaulahao lōʻihi.
ʻOkoʻa nā pono protein i kēlā me kēia lā mai kēlā me kēia kanaka. Ma ka awelika, pono e loaʻa i ke kanaka he 0.8 grams o ka protein i hoʻokahi kilokani o ke kaumaha o ke kino. ʻOi aku ka pono o ka protein i kēlā me kēia lā o nā wahine hāpai a me nā mea pāʻani ma mua o kēia waiwai.
ʻO nā meaʻai i loko o ka protein, ʻo ia ka umauma moa, ka ʻiʻo ʻulaʻula, ka pipi, ka iʻa a me ka iʻa, ka waiū, ka yogurt, ka paʻakai, ka pī, ka broccoli, nā hua chia, nā hua flax, nā lentils, nā ʻanoʻano paukena, nā walnuts, nā oats, ka bale, a me ka quinoa.
