- e pili ana i nā pono o ka protein i nā kānaka;
- ka mea e hana ai inā hoʻokaʻawaleʻoe i nā meaʻai o ka protein mai kaʻai, a ma ka likeʻole paha, e hoʻonui i kaʻai me ka pilina;
- pehea e ho omaulia ai i ke kaumaha o ke kinona ma ke kaumaha;
- he aha nā huahana i loaʻa ka protein nui (table);
- nā huahana i hoʻokaheʻoleʻia no kaʻai pilikino;
- kahi hoʻohālikelike e pili ana i ka hoʻohālikelike.
Ma mua o ka pono o ka mea waiwai?
ʻO Protein ka hale kumu nui no ke kino. ʻO kēia nā brick-molecules liʻiliʻi e komo ana i ka hanaʻana i nā pūnaewele a me DNA, e hoʻoulu i ka hanaʻana o nā enzymes, e hopohopo no ka elasticity o kaʻili (ka'opena), e luku i nā toxins a me ka bacteri, hoʻololi i ka oxygen (hemoglobin) ma ke kino, a uhaki i nā mea amino. A he hōʻuluʻulu liʻiliʻi wale nō ia no ka mea i pono ai ka pilikino no ke kanaka.
No ka poʻe'ōleʻa, kōkua ke kinona i ka hanaʻana i nāʻiʻo muscle,ʻo ka liloʻana o ke kaumaha ka mea lōʻihi o kaʻaleʻana, e hoʻopau ai i ka ike. Ma ka hoʻokipaʻana o nā mīkini moa, hana ka kino i ka 10-12% o ka ikehu, aia wale nō ka 5%.
He aha ka pilina kūponoʻole o ka protein no kahi kanaka?
ʻO ka lōʻihi lōʻihi a me ka hoʻonuiʻia o nā meaola i loko o ke kino i ka hopena maikaʻiʻole i ke ola kanaka.
Manaʻo:
- Ka maʻule o ka elasticity skin (cellulite, nā kaha a me ke kaha);
- Hoʻohāʻule i ka uluʻana o kaʻiʻo, atrophy (kahi hana palekana i loko o ka pilamai ka mea e alakaʻi aku ai i ke kinikini o ka momona, kahi hiʻohiʻona hiʻohiʻona he lāʻauʻaʻaiʻole);
- ʻO ka lilo o nā kui, ka lauoho lauoho;
- Ka hoʻopauʻana i nā mea kani, nā mea āpau a me nā mea kani o ka naʻau.
Nui:
- Komo i ka lāʻau (ka lāʻau make) o ke ake a me nā puʻupaʻa ma nā huahana o ka palapū pū;
- Nā pilikia i ka'ōpū;
- ʻO ka nui o ka ate (heteposisō momona);
- Nā pilikia naʻau.
Me ka momona,ʻoi aku ka maikaʻi ma kaʻakaʻaka: mai ho'ēmi a hoʻonui i ka helu o kēlā me kēia lā ma kāu koho.
Pehea e hoʻolālā ai i ka helu o ka pōʻai ma ke kaupaona?
Hoʻomaka maʻalahi ka heluʻana i kaʻikepili pūnaewele.
No ka nohona maʻamau - 1 g protein ma 1 kg o ke kaumaha;
No ka haʻahaʻa haʻahaʻa - 1.5 g protein i kēlā me kēia kilokani kaumaha;
No ka nohona hana a makemake e loaʻa ka kaumaha - 2-2.5 grams o ka protein i 1 kg o ke kaumaha.
Akā i ka manawa like,ʻaʻole pono e hanaʻia nā huaolamua ma mua o 15-20% o ka waihona o nā lā a pau.
I loko o ka 1 g protein he 4 kcal. No ka heluʻana i nā mea caloric o nā hua protein, hoʻonui i ka nui o ka protein (grams) i ka 4.
Pehea e helu ai i nā calorie e lilo ai ka kaumaha, heluhelu iʻaneʻi .
Helu o nā Mea Hana Hana
ʻO nā kaiʻai maoli o nā meaʻai protein he moa,ʻo ka puaʻa a me kaʻiʻo turkey. E hele mai ka iʻa, iʻa a me nā moa moa. Me kaʻole o lākou,ʻaʻole hiki ke hoʻomanaʻo i nā meaʻai o kēlā me kēia lā. ʻAʻole hiki iāʻoe ke inu waiū, maiʻai i ka hīnī, akā, aia 150 grams o ka iʻa a iʻa paha - nā mea kūʻai o nā amino a me nā mea e pono ai - makemake waleʻia.
ʻO nā kuʻemena a me nā huapalapala kekahi pūnaewele o ka protein, akā no loko o nā meaʻai-protein-carbohydrate. ʻO ka waihona o nā amino acids i loko o lākou he mau manawa emi iho. Hoʻohui i ka pilikino holoholona a me ka protein i loko o ka ratio o 60/40%, a laila ua hoʻopihaʻia ke kino me nā mea pono loa.
Ma ke ala,ʻo ka macaroni me ka helu hoʻomanaʻo pilikino iʻoi aʻe ma mua o 11 g no 100 g i pili i ka pilina mea kanu. Manaʻo e kūʻai.
ʻO ka meaʻai eʻai i ka meaʻai pāloi i ke ahiahi? Nā hua laʻa momona liʻiliʻi a me ka pūʻalima lima o nā hua - kahiʻaina awakea loa.
Nā huahana protéin no ka pohō kaumaha, nā papa
No kaʻaina awakea, eʻai i nā meaʻai me kahi mea'enela kiʻekiʻe i 12-15 grams, no kaʻaina awakea 10 a 15 mau kalamona a no ka hoʻopōwaewa o 5 to 10 grams o ka protein.
No ka hōʻoiaʻana o kāu meaʻai a me ka pono, hāʻawi mākou i ka papa inoa o "100 mau meaʻaiʻaiʻai no kaʻai a Pau".
Hōʻike nā papa ma lalo nei i ke kinetona, momona a me nā mea momona, a me ka helu o ka calorie he haneri haneli a me nā meaʻai.
Aia kēia papaʻaina i nā huahana TOP-12 me ka pilina mea kanu.
| Hua inoa | Panuʻa, g | Fats, g | Nā Carbohydrates, g | ʻO ke kumu waiwai no 100 g, kcal |
| ʻOhi | 11 | 1.2 | 68.5 | 329 |
| Oatmeal | 12.3 | 6.1 | 60 | 342 |
| Kahiki | 7 | 1 | 74 | 333 |
| Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
| Nā pīniʻeleʻele | 7.0 | 0.50 | 16.90 | 102 |
| Lentils | 24 | 1.5 | 46 | 295 |
| ʻO Walnuts | 16.2 | 61 | 11.1 | 656 |
| Peanuts | 26.3 | 45 | 45 | 690 |
| Rye | 10.7 | 2 | 56 | 276 |
| ʻOhi | 8.3 | 1.2 | 7.5 | 74 |
| Peʻa | 23 | 1.6 | 58 | 648 |
| 'Ose | 35 | 17.3 | 26.5 | 402 |
E koho i kahi lā no ka meaʻai maikaʻi
Morning:
- oatama ma ka waiū + banana 3/3 - 150 grams;
- kahi nihi 1% + waina + 1 tsp. fiber - 150 grams;
- apple-oatmeal pancakes me ka meli - 3-4 pcs.
Pāʻani: huaʻai huaʻai a hua'ōlelo paha
Lunch: (mau'āpana o 100 grams)
- buckwheat + pahu pahu no kahi hoa + sauerkraut;
- ʻO ka palaoa pālahalaha ma kahi momona momona, eʻoliʻoli i ka berenaʻeleʻele;
- ka'ōhua huaʻai me ka meaʻualaʻole + ka mīmū fillet i ka mea'akila kele (150-200 g) + ka paʻi o kaʻeleʻeleʻeleʻele.
Pāʻani : huaʻai huaʻai a hua'ōlelo paha
Meaʻai: (mau lawelawe o 100 grams)
- ka iʻa lawaiʻa no kekahi mau lālā, me nā mea kanu;
- nā meaʻai'ōpiopio;
- ka nihiʻala me kaʻaila kirikino 15% a me nā'āpana'ōpala.