ʻO ka punawai maikaʻi o ka pilina mea kanu

ʻO Protein ka mea waiwai nui loa no nā poʻe a pau e komo i nā haʻuki a alakaʻi i keʻano o ka nohoʻana, nā kūpuna a me nā keiki'ōpio. ʻAʻole hiki ke hoʻokōʻia kāna hana ma ke kino e kekahi mea'ē aʻe,ʻaʻole hoʻokahi mea like, e like me nā hamo a me nā momona. Ponoʻia a hoʻopauʻia i kekahiʻano e hana, e hoʻopaʻa a mālama i nā pūnaewele, nāʻiʻo o ka muscle, kaʻili, nā iwi, ke koko a he mea pono e hana i nā pūʻali. ʻO kekahi o nāʻano pilina he mea kanu. He mea ia e pili ana, a he aha ke kumu waiwai maikaʻi loa, a e kūkākūkāʻia ma lalo nei.

ʻO ka meaʻai huaʻai -ʻike nui

E like me ka papa inoa o nā amino acid,ʻelua mauʻano hoʻomalu -ʻelua aʻaʻole i hoʻokū pono. ʻO nā protein kūʻokoʻa,ʻo ia ka mea e komo ana i nā mea nui a pau (amino acids) a, e like me keʻano, nā hua holoholona. ʻO nā proteins i hoʻopihaʻoleʻia o nā kumu kumu kumuhana,ʻo ia ka mea i nele i hoʻokahi aʻoi aku ka nui o nā amino amino.

Aia hoʻokahi wale nō mea hiki ke loaʻa nā māla maikaʻi a pau me kaʻai ole o nā mea holoholona. Hoʻopiliʻia kēia ma o ka hui ponoʻana o nā hoʻomalu lāʻau. ʻO ka huiʻana o nā amino a pau i hoʻololiʻia keʻano likeʻole i nā pāʻokoʻa likeʻole. ʻO keʻano kēia i ka manawa e hui pūʻia ai nā meaʻaiʻelua, ua hiki i nā amino acids i loko o hoʻokahi pilikino ke uku no ko lākou hemoʻana ma kahi'ē aʻe. Hōʻuluʻuluʻia kēia. He mea nui kēia kumumanaʻo no kekahi meaʻaiʻaiʻai maikaʻi.

Eia hou, hiki i ke kino ke hoʻopuka i ka pilikino holoʻokoʻa, inā hoʻolakoʻia nā protein mai nā kumu lāʻau likeʻole. ʻO ka pahu hana he huahana me kahi liʻiliʻi o ka lysine, aʻaʻole paha i loaʻa i nā piʻa ka methionine. ʻAʻole kēia manaʻo ke loaʻa nā meaʻaina o ka meaʻaiʻole i nā mea nui o ka amino wai.

ʻO ka hui pūʻana o nā hoʻomalu lāʻau, e like me ka palaoa me nā'emu, ka hopena i loaʻa i kahi protein maikaʻi loa i hanaʻia, a ma kekahi mauʻoihana iʻoi aku ka maikaʻi ma mua o ka pilina holoholona. ʻOihana kahi hua me nā mea'enela kiʻekiʻe, kahi hiki ke nānāʻia he kūlike me kaʻiʻo.

Kūpono kaʻai meaʻai i kaʻai pono o ka'ōpala, nā lemu, nāʻanoʻano, nā huaʻai a me nā huaʻai, kahi i loko o ka paila o nā protein e kōkua i kekahi i kekahi, me kaʻole o ka mea e pono ai kekahi mau mea additives. 'Oiʻa me ka meaʻala, ka sanwī me ka cheese a me ka pata pīnī, ka palaoa me ka waiū a me ka laiki me ka pī a me nā pīni -ʻo ia ke kumu hoʻohālike maikaʻi.

Ma mua, ua manaʻoʻia he mea pono e hoʻopauʻia ke kōpili waiwai i ka wā eʻai ana. I kēia mau lā, uaʻike nāʻepekemaʻaʻole pono kēia, no ka mea, lōʻihi ke kino e hoʻomana ai i nā amino amino. Hiki i nā meaʻaiʻai maikaʻi ke mālama pono i nā amino a pau a me nā mea hoʻomalu e pono ai ke kino.

Nā kumu o ka pilina mea kanu

ʻO nā kumuhana kūpono no ka meaʻai a me nā mea makemake e hoʻopau i kā lākou mau menus e pani i nā meaʻai a me nā meaʻai i nā mea kanu, he mau nati a me nāʻanoʻano, ka pīni, nā mea soy (tofu, soy milk, soya bean) a me ka palaoa.

ʻO nā meaʻai likeʻole nāʻano palekana likeʻole,ʻo kēlā me kēia me konaʻano hana hoʻokahi amino acid. ʻO ka lakene o nā amino amino pono i ka meaʻai e loli. Hiki i nā mea likeʻole i ka mea e pono ai ke kino e hana i nā protein. ʻO ka nui o kēlā me kēia o nā amino āpau i loko o nā meaʻai e loaʻa ana i nā kinetona e hoʻoholo i konaʻano.

ʻO nā punawai maikaʻi loa o ka protein protein e komo nā mea amino a pau i loko o ka lakio, no ka mea e pono ana i ke kino e hoʻomau i ka loaʻa o ka protein maikaʻi. Inā loaʻa i loko o ka protein i hoʻokahi aʻoi aʻe paha o nā amino acino maʻamau, ua ho'ākākaʻiaʻo ia he'enela maikaʻi.

ʻO ka maikaʻi o ka protein i hoʻoholo mauʻia e ka heluna o nā amino acids, a me ke komoʻana o ka meaʻai pūpili, kahi i manaʻoʻia he maikaʻi. Ma kēiaʻano,ʻaʻole ia he mea hoʻopīhoihoi i nā kumu pilikino holoholona, ​​e like me kaʻiʻo, nā hua, ka waiū a me ka lihi,ʻo ia ka manawa i makemake nuiʻia.

Hoʻokumu nā mea kūikawā i ka papa inoa o nā kumu punahele kaulana o ka pilina mea kanu, e like me ko lākou waihona i loko o ka huahana. Eia naʻe, e hoʻomanaʻo i kēia huahana wale nō. I ka wā eʻoki ai, hiki ke loli ke nui o ka meaola.

Nā hua hua huaʻai (no 100 g hua)	Nā pūmua (g)
Pākena	2	Grenades	0.95
Pākena	0.54	Ke kāpena keʻokeʻo	1.21
Pākena	2.2	Oat alaka	17th
ʻAmona	21	ʻOhi	16.89
Pālāwele	1.09	ʻO nā'ōmato	1.16
ʻOi	21-25.3	ʻO Walnuts	15th
Kupikoli	2.82	ʻO ka puaʻa	1
Hoʻopukaʻo Brussels	3.38	Oranges	0.94
Pālaʻi	6.5	Paʻi	0.91
ʻO ka laiki'ākī nunui	7.13	Millet	11.02
ʻO ka hua waina	0.69	ʻO ka palaoa kī	16
ʻAla hua	0.63	Melo	0.84
'Ahiha	1.8	ʻO Radis	0.68
'Ahiha,ʻolo	3.4	Eʻai i ka meaʻai	10
Kepau	0.61	ʻO nā hua waina	0.77
Peʻa	5.42	Hoʻopili	0.9
Pīni fiber	1.82	ʻO nā mea'alaʻula lahilahi	1
ʻO Olive Maka	1.03	Kupa i'ōmaʻomaʻo	0.86
Ka kāpena Savoy	2	ʻO Plum	0.7
'Apiki	1.4	ʻO nā hua	0.75
ʻO ka mea kanuʻole	2.02	'Ose	36.9
Pāpaʻi	1.98	Pākē	2.86
Pākī laiki	7.94	Leek	1.5
Nā kāpili pī	18th	Sesame	18th
Kiwi	1.14	Hoʻopuka	10.8
Kāpena Hina	1.2	Paʻa	1
Hoʻopi	1	Peanuts	26
Kūkamo	0.65	ʻO ka pīnati	25
'Alika	0.8	ʻOhi	9.42
Nā Pears	0.38	Celery	0.7
ʻO ka huapalapa kīpala	7.49	ʻO Chicory	0.6
ʻO ka pua	1	Hoʻomaka keʻo	0.88
ʻAi	15th	ʻO ka'ōlaʻula	2.14
Lemon	1.1	ʻO ka hua waina	0.72
Nā Peʻa Peʻa liʻiliʻi	0.5	Pāleleʻula	1.43
Pālolo	10.8	Beets	1.2
Mango	0.27	Pistachios	21
Nā Mandarins	0.81	Apples	0.26
Kaomi	0.93	ʻO ka mauʻu	0.58

Nā pōmaikaʻi o ka pilina mea kanu

Wahi a 5,000 mau kāne a me nā wāhine, ua kūpaʻa ke kaumaha o ke koko me ka hoʻolāʻau pinepineʻana i nā mea kanu, nā lemu a me ka palaoa i ka hoʻohālikeʻana i ka poʻe iʻai i kaʻiʻo. Hōʻike kēia i keʻano o nā meaʻai o ka mea kanu, no ka mea,ʻaʻole loa e loaʻa ka hanuʻana, no laila, a nui loa ka maʻi ma muli o nā maʻi. Eia hou, ua manaʻoʻiaʻo ka maikaʻi o kaʻai meaʻai ka mea iʻoi loa aku ka māmā o ka laweʻana a me kaʻokiʻana o nā proteins. Hōʻalo kēia i ka pilikia o ka osteoporosis a me nā pilikia neʻeneʻi. ʻO kēiaʻanoʻano meaʻai he mea kūpono ia no ka paleʻana i ka'āpana'ōpū o ka muliwai a kōkua i ka laweʻiaʻana o nā toxins mai ke kino. ʻO ia, hiki iāʻoe ke hoʻolālā i kekahi manawa, e hoʻi mai ana ma muli o kaʻai maʻamau. ʻAʻole hiki i kēia ke hōʻino i ke kino, akā, ma keʻano'ē aʻe, e kōkua i ka hanaʻana i nā hana he nui ma mua o ka pilikia.

ʻO ka nui i makemakeʻia o ka pilina mea kanu

Hōʻike nā hōʻikeʻikeʻaʻole mākou makemake i ka nui o ka protein e like me ka mea i manaʻoʻia ma mua. ʻO ka nui i manaʻoʻia o ka protein no nā mākua a me nā keiki uaʻoi aku ka nui ma mua o ka hapalua o nā makahiki i hala. ʻO ka piʻiʻana o nā pono kīpona ma ka wā o ke kōpū, akā naʻe,ʻaʻole i hoʻololiʻia. A he mea hiki ke hoʻomaopopo kēia, no ka uluʻana a me ka uluʻana o ka'ōpiopio, nui ka nui o nā mea kanu wale nō, akā,ʻo nā mea hoʻomalu holoholona kekahi e pono ai. ʻO kēia ka hopena inā maikaʻi ka hāʻawiʻana i ka meaʻaiʻole no ka manawa pōkole. Akā, i ke koena, ua piʻi ka hui i kahi kiʻekiʻe o ka meaʻai.

Hōʻoiaʻia ka mana pono o ka pilina i ka wā i hoʻokōʻia ai nā mea ike o ke kino. Ināʻole, ua hoʻohanaʻia ka proteinʻai e hoʻonui i ka ike,ʻaʻole no ka ulu a me ka ho'ōla. ʻAʻole hoʻohana kēia i ke kanuʻana i nā kumuhana kinaila. Manaʻoʻia ua hoʻohana pūʻia nā puna maikaʻi o nā huaʻaleʻa e hoʻonui i ka ikehu.

ʻAʻole like me ka poʻe noʻonoʻo, nā mea'akaʻa a me ka poʻe i hana i ka hana lima,ʻaʻole i ulu nui ka protein. ʻO ka ikehu no kaʻoihana ikaika ka lakoʻoi aku o nā'ōpona wale nō. Akā wale nō me kahi mea'ē aʻe o ke kino me ka pilikino e hiki ai ke hoʻonuiʻia ka nui o ka muscle. ʻO kēia ka mea e hoʻohanaʻia ai ka meaʻai pāʻani hoʻolālā.

ʻO ka protein lola ka mea maikaʻi i ka hoʻohālikelikeʻana me ka pilina holoholona. He hopena maikaʻi loa kēia no ka poʻe makemakeʻole eʻai i kaʻiʻo, nā hua a me nā hua puaʻa i kēlā me kēia lā, kānalua i ko lākou kūlana a hopohopo paha i ka hoʻopihaʻana i ke kino me ka pilikino. I ka hoʻohanaʻana i nā kumu puna maikaʻi o ka pilina mea kanu,ʻaʻoleʻoe e hopohopo no kou olakino. E maikaʻi loa ia.