A i kaʻai, kahiʻole o nāʻano meaʻai likeʻole, e alakaʻi i ka nele o ka protein. I kēia manawa, hanaʻia nā iwi, kaʻili, nāʻiʻo, nā pūnaewele mai ka pilina. Eia kekahi,ʻoiai he kino maoli kā mākou kino,ʻaʻole hiki iāʻoe ke kūkulu i nā haʻaka a me nā puʻupaʻa momona. ʻO ka hopena,ʻaʻole lawa ka pūmua i loaʻa me kaʻai, a pono ke kino i nā manawa a pau, no ka mea, pono e hoʻololi houʻia nā mea āpau a me nā'ōpū o loko. A laila hoʻomaka ke kino e hoʻokaʻawale i ka meaola i loko, e hoʻokahuli i ka mea i hoʻohanaʻoleʻia - nāʻiʻo. Ma loko o kēia'ōpala a me ka momona i loko no ka hapa nui i koeʻole. Ma hope o nā mea a pau, hiki iā ia ke "puhi" wale nō i nā louʻiʻo i hoʻounaʻia i ke kahua kūkulu. Eia kekahi, 'aʻole i loko o ke kino o ke kino ka hopena, akā, i loko o nāʻiʻo hoʻokahi. Inā lākou i liʻiliʻi, e emi iho ana ka maʻamau o ka hāmeʻa hanu. No laila, ināʻoe eʻaiʻuʻuku aiʻoleʻoleʻoe eʻai, e hoʻemi ke kino i ka ikehu a, oiai he mauʻiʻo,ʻaʻole loa e komo i loko o kāu mau lako kūʻai. ʻOiaʻiʻo, he'ōlelo hoʻopuka pōkole kēia, akāʻo ka pololei wale nō kēia. Inā makemakeʻoe e lilo i ka kaumaha, e mālama i kou mauʻiʻo! E hoʻomanaʻo: makemake lākou i ka neʻeʻana a me ka protein. E haʻi aku mākou i nā mea e alakaʻi ai i ka nele o ka protein.
Ka helu helu pilikino
No laila, i loko o nā meaʻai, e like me ka pauʻana o ke kaumaha, pono nō ka nui o nā protein. Wahi a nā'ōlelo aʻo a ka Institute of Nutrition of the RAMS,ʻo nā kāne a me nā wahine ma kahi o 18 makahiki keʻai i ka helu 0.75 ai ka 1.6 g o ke kinona i kēlā me kēia kg o ke kaumaha o ke kino i kēlā lā i kēia lā. Pono, 1.6 g no nā mea pāʻani a me ka poʻeʻoihana kaumaha nui, aʻo ka mea lahilahi hoʻokahi wale nō 1 g.ʻAʻole i lawa ka kau palena palena (0.75 g). ʻO ka meaʻoiaʻiʻo,ʻo ke kanaka piha ka mea e alakaʻi i kahi nohona maʻamau, a me ka neʻeʻoleʻana o nā mīkini i ke kūponoʻole. Noho nuiʻoe? No ka poho kaumaha, ponoʻoe e hoʻonui i ka nui o ka muscle i kahi liʻiliʻi. ʻAʻole kēia manaʻo he pono kāu e lele like me ke kino! Ma hope o ka hanaʻoleʻana, lawa ka hele wāwaeʻana, kaʻahu wai a me nāʻano hana likeʻole me ka nui o ka protein i loko o ka meaʻai - aʻo nā māmā e hoʻomaka mālie. Ma muli o ko lākou lilo, e hoʻonuiʻia ka meka, a e lilo ana ke kino i mea kaumaha a'āwili. Eia hou, ua hoʻemi ke kino o kaʻiʻo i keʻano o cellulite.
Nā Kiʻi a me nā Huʻi
ʻO ka nele o ka protein i hoʻoiliʻiaʻaʻole wale me ka lono o ke atrophy, akā, me nā maʻiʻeleʻele, ke kaumaha, nāwaliwali o ka maʻi. Wahi a ka Institute of Nutrition of the RAMS, inā eʻai wale ke kanaka i ka 0.6 g o ka protein i kēlā me kēia kg o ke kaumaha o ke kino i kēlā lā,ʻo ka pilikia o nā maʻi he 50%, a inā e kauʻia i ka 0.45-0.55 g, 84-98%. Maiʻai wale i nā proteins. Hiki ke hōʻinoʻino i ko lākou kino nui, no ka mea, he mea kaumaha nā meaʻai. No ka hoʻokaʻawaleʻana i nā meaʻai o ke kino mai ke kino, ponoʻoe e hana i nā leʻaleʻa. Inā lōʻihi ua koiʻia lākou e hana ma ka palena, hiki ke hana i ka hōʻino pīpī. Eia kekahi, aia nā protein i loko o nā meaʻaiʻole. ʻO ka mea eʻai ana i nāʻiʻo he nui, "hoʻopomoʻia" a no nā momona. A maʻaneʻi a me nā pilikia me ka'ōpū a me ka puʻuwai kokoke. No ka hoʻohālikelikeʻana i ka pilina kanaka pilikino he mea maʻalahi loa: inā e kaupaonaʻoe he 70 kilokani - eʻai i 70 grams o ka protein i hoʻokahi lā, 80 kg - 80 maumu o ka protein. Eia kekahi, pono e hoʻonuiʻia nā meaʻai o ka meaʻai me ka'āpana liʻiliʻi o nā'ōponaʻokoʻa,ʻoiaiʻaʻole eʻeli wale nā māmā. A e hoʻomanaʻo i kahi'āpana iʻaʻaʻole kahi pilina maikaʻi,ʻo ka hope mai kahi 18 a 23%.
Nā hana i ka holomua
Hoʻomoʻaʻia ka meaʻai i loko o ka'ōpū a me ka'ōpū i "nā pōhaku" - 20 amino acids. ʻO kekahi o lākou e pani i ka pani: hiki i ke kino ke "hōʻuluʻulu" iā lākou mai nā mea'ē aʻe. Akā,ʻeiwa mau mea hikiʻole ke loaʻa - e loaʻa iā lākou mai waho mai. No kahi kanaka makua, he histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, a me valine. No ke kino maikaʻi a me nāʻiʻo, he mea nuiʻaʻole ka nui wale nō, akā,ʻo ke koena o nā amino acids. No laila,ʻoi pinepine ka mea maʻamau i kēia manawa ma muli o ka loaʻaʻole o nā mea aminoʻonika nuiʻekolu: tryptophan, lysine a me ka methionine -ʻokoʻa ma hope. No laila, ke hoʻonui nei nā meaʻai i ka waiwai o nā huahana e hoʻohana ana i ka ratio methionine / tryptophan. ʻO ka kiʻekiʻe o ka lakene, kaʻoi aku o ke kaulike o ka huahana. Ma o kēiaʻano hoʻohālikelike,ʻo ka protein ka mea alakaʻi ma waena o nā huahana i hoʻohuiʻia, a ma hope iho i ka puaʻa, kaʻiʻo, nā hua a me ka paʻakai.
ʻAiʻia kaʻai!
Ma ka manaʻo o nā mea'alapai Lūkini a me nā haole'ē aʻe,ʻo ka hapalua o ka protein i loko o ka meaʻai e pono ia he pilikino holoholona. ʻO nā mea a pau e kākoʻo ana i ka meaʻai, nā mea olaola,ʻoi aku ke kūpono o ka mea maʻalahi i kaʻikeʻole. Hoʻopiliʻia ka pilina holoholona e ke kino me kaʻonaʻole - 93-96%. Akā,ʻoi aku kaʻino o ka mea kanu o ka mea kanu, no ka mea o kaʻai, he 62 --80% ka nui, mai ke kinowihi mai a me ka liʻiliʻi - 20-40%. A me nā amino amino maʻamau a paʻa. Eia kekahi, he mea waiwai nui i loko o ka protein, nā hua'umepume i loko o ka manawa like a me nā mea - nā mea hoʻopaneʻe o proteases. I ka manawa o ka'ōpū, hoʻopuni lākou i ka hana a kēlā mau enzymes (proteases), nā mea e pilikino ai no ka'ōhūʻana a me ka hānaiʻana o ka protein. No laila,ʻaʻole iʻeli maikaʻiʻia nā pī a me nā pīni, aʻo kekahi hoʻi ke kumu e pale ai. Akā i loko o ka huapalapala, nā huaʻai a me nā huaʻai, aia nā'ōpalāʻau paʻakikī, nā mea e pono ai no ka hōpona'alapona! No laila,ʻo ka meaʻai kūpono no nāʻiʻo, he hui pū like ia o nā meaola holoholona a me nā meaʻai. Ma ke alanui, ua hoʻomaopopo mua nā kālai'āina a pau i kēia mau mea ma mua, ua lawa ia e hoʻomanaʻo i kahi kīnaha likeʻole: Pākīpika me ka meaʻai, nā Sushi Japanese a me ka puaa Siamani me ka pua.
Akā, pehea e pili ana i nā calories?
No laila,ʻo ka manaʻo nui o kaʻai no nāʻiʻo heʻano likeʻole ia o ka meaʻai. ʻO ka momona wale nō eʻokiʻia (a laila ponoʻoe e waiho ma kahi o 20-40 grams i ka lā) a me nā leka i keʻano o ke kō, ka'ati. ʻAʻole pono,ʻaʻole nui nā'āpana. Pili nā meaʻenehanaʻaʻole e hoʻemi i nā mea caloric o ka meaʻai aʻoi loa, aʻokiʻoki ia mea a pau e 200-300 kcal i kēlā lā i kēia lā. ʻO kēia ke kumu o ka liloʻana o kahi momona o ka nui o ka momona i ka 0.5 kg o ka momona ma kēlā me kēia pule a e mālama ana i ka nui o nā maʻi. ʻAe,ʻaʻohe mea nui loa, akā ma kahi o hoʻokahi kenimika e like me ke kaumaha o nā kaumaha eʻoi aku ka ikaika ma mua o ka kaupaona! Hiki iāʻoe ke lilo i ka 2 kg wale nō i ka lilo o ka momona, akā ma ka manawa hoʻokahi e emi iho ka pūhaka i 3-4 knm. Ua nui ka poʻe e nīnau mai pehea e hana ai i ka mea i kaloka i kēlā mau lā ke komoʻoe i ka hana. I kēia lā, hiki ke hoʻouluʻia kāu pānaʻi maʻamau e 100-200 kcal i muli o ka protein a me nā'ōpona'aleʻa. ʻO ke kūpono,ʻo nā hua o ka'ōpala e kūpono kēia no ka mea:ʻo kaʻai, ka muesli, ka palaoaʻai, - me ka waiū a me ka yoghurt.
Pehea a pehea?
Malia pahaʻo ka mea hope loa e noho mālieʻole keʻano o ka manawa eʻai pono i nā meaʻai kinaika? ʻO ke ala kūpono no ka hāʻawiʻana iā ia no nāʻai a pau heʻaʻahu. Ma kahi noho hoʻokahi, hiki i ke kino keʻeli iho i kahi liʻiliʻi ma mua o 30 grams o ka protein. Ināʻoe eʻai koke i kahi'āpana iʻa nui, alas, ka nui o ka protein i ka pāʻani. No kaʻaina awakea, e mālama pono i nā meaʻai o ke kinona momona liʻiliʻi (ka moa me kaʻiliʻole, ka iʻa, me nā meaʻai) me nā huaʻai: e kōkua kēia iʻole e pōloli i ka manawa lōʻihi, no ka mea, ua hoʻopihaʻia ke kinowai no 4-6 mau hola. Eia naʻe,ʻo kēia pono pono'ī o ka meaola i hana i ka meaʻai a me nā iʻa e makemakeʻoleʻia no kaʻainaʻana ma mua o ke aʻoʻana. E hoʻoponopono iāʻoe iho:ʻo ka'ōpū i 4 mau manawa e paʻa pono i kaʻai - ma mua o ke aʻoʻana? Akā, ma hope o ka papaʻana, he maikaʻi loa kēlāʻai. Akā inā ua nāwaliwali nāʻiʻo, e ho'āʻo i nā protein digestible māmā no 30-60 mau minuke ma mua o nā papa. No ka hanaʻana i kēia, ka wīwī a me ka maiʻa i loko o ka huihuʻi, aiʻole inu i kahi kānana hoʻokele (hiki ke hoʻohanaʻia hoʻi inā makemake nuiʻoe ma hope o ka hoʻonaʻauaoʻana). Akā, no ka paniʻana i kaʻaina ahiahi a me kaʻaina awakeaʻaʻole pono: i ka manawa koke eʻikeʻia ka pōloli, hoʻonāukiuki eʻai i kahi mea'ē aʻe.