Kumu protein i ka papaʻai

ʻO nā protein ka paukū kūkulu o ke ola. Loaʻa nā protein i kēlā me kēia pūnaewele. ʻO ke kumu o ka protein kahi kaulahao o nā amino acid.

Pono ʻoe i ka protein i kāu papaʻai e kōkua i kou kino e hoʻoponopono i nā pūnaewele a hana i nā mea hou. He mea nui ka protein no ka ulu a ulu ʻana i nā keiki, ʻōpio, a me nā wahine hāpai.

Uhaʻi ʻia nā meaʻai protein i nā ʻāpana i kapa ʻia nā amino acid i ka wā o ka digestion. Pono ke kino o ke kanaka i kekahi mau amino acid i loko o nā nui a lawa e mālama ai i ke olakino.

ʻIke ʻia nā amino acid i nā kumu holoholona e like me ka ʻiʻo, ka waiū, ka iʻa, a me nā hua manu. ʻIke ʻia lākou i nā kumuwaiwai e like me ka soy, beans, legume, nut butters, a me kekahi mau hua (e like me ka germ germ a me ka quinoa). ʻAʻole pono ʻoe e ʻai i nā huahana holoholona e kiʻi i nā protein āpau e pono ai i kāu papaʻai.

Hoʻokaʻawale ʻia nā amino acid i ʻekolu mau hui:

• Pono
• ʻAʻohe pono
• Kūpono

ʻAkika amino nui ʻaʻole hiki ke hana ʻia e ke kino, a pono e hoʻolako ʻia e ka meaʻai. ʻAʻole pono lākou e ʻai i hoʻokahi pāʻina. ʻO ke kaulike i ka lā holoʻokoʻa ka mea nui.

ʻAkika amino pono ʻole hana ʻia e ke kino mai nā amino acids pono a i ʻole ka haki maʻamau o nā protein.

ʻAkika amino pono pono i nā manawa o ka maʻi a me ke koʻikoʻi.

ʻO ka nui o nā protein e pono ai i kāu papaʻai e hilinaʻi ia i kāu mau calorie holoʻokoʻa. ʻO ka lawe ʻana o ka protein i kēlā me kēia lā no nā mākua olakino ʻo 10% a 35% o kāu mau calorie e pono ai. ʻO kahi laʻana, hiki i kahi kanaka ma ka papa ʻaukā 2000 ka nui ke ʻai i ka 100 gram o ka protein, e hāʻawi ai iā 20% o kā lākou huina nui o nā calorie o kēlā me kēia lā.

Hoʻokahi auneke (30 gram) o ka hapanui o nā meaʻai waiwai protein i loko o 7 gram o ka protein. ʻO kahi auneke (30 gram) e like me:

• 1 oz (30 g) o ka iʻa iʻa a i ʻole nā ​​manu moa
• 1 huamoa nui
• ¼ kīʻaha (60 milliliter) tofu
• ½ kīʻaha (65 gram) i hoʻomoʻa ʻia i nā pīni a i ʻole nā ​​lihi

ʻO ka waiū momona momona kahi kumu maikaʻi o ka protein.

Loaʻa i nā hua āpau ka nui o nā protein ma mua o nā huahana i hoʻomaʻemaʻe ʻia a "keʻokeʻo" paha.

Pono paha nā keiki a me nā ʻōpio i nā nui ʻokoʻa, kaukaʻi ʻia i ko lākou mau makahiki. ʻO kekahi mau kumuwaiwai olakino o nā protein protein e komo pū me:

• Tureke a moa paha me ka ʻili i hoʻoneʻe ʻia, a i ʻole bison (i kapa ʻia hoʻi ka ʻiʻo buffalo)
• ʻOki lean o ka bipi a puaʻa paha, e like me ka puni, sirloin luna, a i ʻole tenderloin (ʻoki i nā momona i ʻike ʻia)
• Iʻa a iʻa pūpū paha

ʻO nā kumuwaiwai maikaʻi ʻē aʻe o nā protein i komo pū me:

• ʻO nā pīni Pinto, nā pīniʻeleʻele, nā pīni kidney, nā lihi, nā pī i hoʻokaʻawale ʻia, a i nā pī garbanzo
• ʻO nā hua a me nā ʻanoʻano, e like me nā ʻalemona, nā hazelnut, nā nati i kāwili ʻia, nā pī, nā pīpī, nā hua laulā, a i ʻole nā ​​walnuts (kiʻekiʻe nā momona i nā momona a no laila e noʻonoʻo i nā nui o ka nui.
• Tofu, tempeh, a me nā huahana protein soy
• Nā huahana hana waiū momona momona

ʻO ke alakaʻi alakaʻi meaʻai hou a ka US Department of Agriculture, i kapa ʻia ʻo MyPlate, hiki ke kōkua iā ʻoe e hana i nā koho ʻai olakino.

Meaʻai - protein

• Palaka

National Academy of Science, Institute of Medicine, Papa Meaʻai a me Nutr. Nā ʻai kuhikuhi papaʻai no ka ikehu, Carbohidate, puluniu, momona, nāʻaʻa momona, Cholesterol, Protein, a me Amino Acids. Ka Hale Paʻi ʻAha Kula Aupuni. Wakinekona, DC, 2005. www.nal.usda.gov/site/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. ʻAi a me ka meaʻai. I: Naish J, Syndercombe 'Aha D, hua.ʻEpekema Lapaʻau. ʻEkolu huaʻōlelo. Piladelapia, PA: Elsevier; 2019: chap 16.

ʻO US Department of Health and Human Services a me US Department of Agriculture. Nā Kuhi Meaʻai 2015-2020 no nā ʻAmelika. 8th ed. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Hoʻohou ʻia Kekemapa 2015. Loaʻa iā Iune 21, 2019.