Maikaʻi nā pā ʻaʻa Protein nāu?

Anter

• ʻO kaʻai palai protein
• Nā pono kūpono o nā kī protein
• Kumuwaiwai kūpono o nā meaola
• Kaumaha emi
• Kaumaha hoʻonui
• Pani hakahaka
• Loaʻa kaʻiʻo
• Nā Downsides a me nā akahele
• Nā meaʻai waiwai protein
• Ke laina lalo

ʻO nā kaola protein kahi meaʻai māmā i makemake nui ʻia e lilo i kumu kūpono o ka meaʻai.

Nui ka poʻe e hauʻoli iā lākou no ka mea he ala wikiwiki lākou e hoʻohui i ka protein a me nā meaola ʻē aʻe i kahi nohona hana a me ka hana.

Hāʻawi ʻia i ka laulā o nā pā protein i ka mākeke, he mea nui e ʻike ʻaʻole hana ʻia nā pā palaka i like.

Nānā kēia ʻatikala inā he olakino nā kī protein, he aha nā pōmaikaʻi a lākou e hāʻawi ai, a me nā ala ʻoi loa e hoʻokomo iā lākou i kāu nohona.

ʻO kaʻai palai protein

Hiki ke ʻokoʻa ke ʻano o ka nutrient o nā kī protein i waena o nā lama - a ma waena o nā mea ʻono.

Loaʻa kēia ma muli o kā lākou mau mea like ʻole. Hiki ke hana ʻia nā kīkī protein mai nā lā a me nā hua maloʻo, nā nati a me nā ʻanoʻano, a me nā hua e like me nā ʻoka a me nā quinoa.

Loaʻa i ka pā protein ka awelika he 5-10 mau momona o ka momona, 25-35 mau palaka, a me 5-10 mau huna o nā puluniu ().

Ma waho aʻe o ka hāʻawi ʻana i nā protein a me nā carbs, nui nā kumu lāʻau protein i kumu waiwai maikaʻi o nā micronutrients, e like me ka puna, B vitamins, potassium, a me ka hao.

Ke nānā nei i nā lepili mea hoʻohui, e makaʻala i kekahi mau lāʻau protein i hoʻohana i kahi hui pilikino o nā mea hoʻohui a mai hōʻike ʻole i kekahi o kāna kikoʻī ma ka ʻūpili ().

He nui nā kīkī protein i loko o nā kō i hoʻohui ʻia a hoʻohana i nā mea ʻono maikaʻi ʻole e like me ke syrup kānana fructose kiʻekiʻe, kahi e hoʻonui ai i ka fructose i kāu papaʻai a hiki ke hoʻonui i kou makaʻi o ka ate momona, momona, a me ka maʻi kō ke hoʻopau ʻia i nā nui (,,).

ʻO ka mea maʻamau, hāʻawi ka hapa nui o nā kī protein i 150-400 calories a me 10-20 mau mika o ka protein, ʻoiai kekahi e kokoke ana i 30 gram o ka protein i kēlā me kēia lawelawe ().

Loli ke kumu o ka protein. Hōʻike kekahi mau kī i ka pauka yogurt, ka waiū, a i ʻole nā ​​proteins waiū e like me ka casein a me ka whey, ʻoiai e hoʻohana ana kekahi i nā kumuwaiwai i hoʻokumu ʻia e like me ka soy, ka pea, a me ka laiki palaunu. Aia i loko o kekahi keokeo hua manu, ʻoiai ka mea ʻē aʻe e paulele nei i nā nati a me nā ʻanoʻano ma ke ʻano he kumu protein kumu mua.

Eia kekahi, hoʻohana kekahi mau kī protein i nā kumu protein i makemake nui ʻia e like me ka hoʻokaʻawale ʻana o ka protein a me ka soy protein, ma kahi o ka hana liʻiliʻi, nā koho protein protein āpau.

Hiki ke loli ka nui o nā ʻikepili ponoola o nā kī protein i waena o nā lama a me nā ʻono, e like me nā mea i hoʻohana ʻia. Hoʻopili kēia i ka calorie, protein, momona, a me nā ʻike fiber, a ʻo nā huaora a me nā minelala a kahi pā protein e hāʻawi ai.

Nā pono kūpono o nā kī protein

ʻOiai he maʻalahi ke lālau i kahi pā protein mai ka papa i ka wā e pōloli ana ʻoe, aia kekahi mau manawa kahi e pōmaikaʻi nui ai lākou.

Kumuwaiwai kūpono o nā meaola

Hiki i nā kī palaka ke lilo i mea maʻalahi, mākaukau e ʻai, meaʻai māmā pono. Hele mai lākou i nā ʻano ʻono like ʻole a mau nō i kekahi manawa, e hoʻolilo iā lākou i mea kūpono e mālama ai i ka lima.

Inā ʻoe e ʻimi ana i kahi mea e loaʻa ai kahi mea ʻai awakea o ke awakea, kahi ʻaukā poepoe maikaʻi i loaʻa ka nui kūpono o ka protein a me nā mea kiʻekiʻe e kūpono i koho ʻia no kou nohona.

Hiki i nā protein a me nā mea momona o nā kī protein ke hoʻolilo iā lākou i koho maikaʻi no ka meaʻai ma mua a ma hope paha o ka meaʻai hiki ke hāʻawi i kahi ikaika o ka ikaika no ka hoʻoikaika kino a kōkua paha i ka hoʻoponopono ʻana i nā mākala ma hope ().

ʻO ka mea hou aku, ʻo kekahi mau polina protein kahi kumu maikaʻi o ka fiber dietary, he mea nui ia no ke olakino digestive a kōkua paha i ka pale ʻana i ka ʻai nui ma waena o nā meaʻai ().

ʻO ka mea hope loa, he kumu maikaʻi nā kumu lāʻau protein he nui i nā wikamina a me nā minelala, e like me ka calcium, ka hao, ka magnesium, ka potassium, ka phosphorus, ka huaora E, a me nā huaora B, e kōkua ana iā ʻoe e hoʻokō i kāu mau pono o kēlā me kēia lā no kēia micronutrients.

Kaumaha emi

Nānā ka poʻe he nui i nā kī protein e kōkua i ke kākoʻo i kā lākou huakaʻi kaumaha.

Hōʻike kekahi noiʻi e kākoʻo ana nā papaʻai protein kiʻekiʻe i ke kaupaona olakino olakino i kahi ʻoi aku ka nui ma mua o nā papaʻai i loaʻa ka nui o ka protein. Loaʻa paha kēia i nā hopena e hoʻopiha ai i ka protein, hiki ke kaohi i kou makemake a kōkua i ka pale ʻana i ka ʻai nui (,,).

Hoʻomaopopo inā koho ʻoe e hoʻohana i nā kī protein no kēia kumu, pono ka pohō kaumaha olakino i kahi papaʻai kaulike āpau a me ka hoʻoikaika mau.

Kaumaha hoʻonui

No ka loaʻa ʻana o ke kaupaona, pono ʻoe e ʻai i nā calorie hou aku ma mua o kou puhi ʻana i ka lā. Inā ʻo kēia kāu pahuhopu, lilo paha nā kī protein i mea kōkua maikaʻi i kāu papaʻai.

Nui nā kīkana protein i ka momona o ka calorie, ʻo ia hoʻi hāʻawi lākou i kahi helu nui o nā calorie i hoʻokahi wale nō lawelawe, maʻalahi e hoʻohui i nā calorie me ka ʻai ʻole i ka nui o nā meaʻai keu.

ʻO kahi laʻana, aia paha i loko o kekahi mau kī protein i 350 mau calories i kēlā me kēia pā. Hiki ke hoʻopau maʻalahi ʻia kēia mau mea ma waena o nā meaʻai e hoʻonui i nā calorie hou aʻe i kāu papaʻai a paipai i ka loaʻa ʻana o ke kaumaha.

Eia nō naʻe, ʻo kou makemake e loaʻa kaupaona, e koho i nā kī protein i hāʻawi i nā mea pono kūpono ma mua o nā mea i piha me ke kō a me nā mea hoʻohui.

Pani hakahaka

ʻIke pinepine ʻia nā kīola Protein ma ke ʻano he ala wikiwiki e hoʻololi i kahi pāʻina, ʻo ia hoʻi ka ʻaina kakahiaka.

ʻOiai ʻaʻole hoʻohālikelike kahi pā protein i kahi ʻaina kakahiaka i hana ʻia me nā ʻano meaʻai olakino āpau, hiki ke hana maikaʻi kekahi i kahi ʻūlū.

Inā ʻoe e ʻimi nei i ka ʻaina kakahiaka wikiwiki i kekahi manawa, ʻo nā kī protein i ka hopena calorie ʻoi aku i kiʻekiʻe ʻole ka nui o ke kō a i ʻole nā ​​hydrogenated aila paha he koho maikaʻi.

Loaʻa kaʻiʻo

Inā he kanaka ikaika loa ʻoe me ka nui o ka nui o nā mākala, a i ʻole e nānā ana e loaʻa kaʻiʻo, hoʻonui i nā protein i kāu papaʻai e kōkua paha i kāu mau hoʻāʻo.

ʻO ka ʻoiaʻiʻo, ke aʻoaʻo aku nei ke Kulanui ʻAmelika o ka Lapaʻau Lapaʻau i nā poʻe haʻuki kūpaʻa a me nā ʻōlapa hoʻomaʻamaʻa ikaika e ʻai i ka 0.54-0.77 gram o ka protein i kēlā me kēia paona (1.2-1.7 gram no kg) o ke kaupaona o ke kino ()

Hōʻike ka noiʻi e hoʻonui ana i ka protein i ka nui o ka mākala a me ka hana ke lawa kāu pae hoʻoikaika kino a me ka papaʻai ().

Hiki i nā kī protein ke ala maʻalahi e hoʻohui i nā kālaki, protein, nā wikamina, a me nā minelala i kāu papaʻai. Eia kekahi, hiki iā lākou ke kaohi i ka makemake, wahie i kahi hoʻolālā, a i ʻole ke kākoʻo i ka hoʻoponopono ʻana o nā mākala ma hope o ka hoʻoikaika kino. Eia nō naʻe, ʻaʻole hiki iā lākou ke pani i ka maikaʻi a me ka hoʻohui nutrient o nā meaʻai āpau.

Nā Downsides a me nā akahele

Loaʻa nā koho balota protein i kēia lā. Hiki i kēia ke lilo i mea paʻakikī e hoʻoholo i kahi ʻoi aku ka maikaʻi no ʻoe, a maʻalahi hoʻi e koho i kahi i kūpono ʻole no kāu mau pahuhopu.

ʻOi aku ke kiʻekiʻe o kekahi mau lāʻau kī protein i loko o nā calories a hoʻonui ʻia i kō i hiki ai iā lākou ke lilo i ka ʻaina candy.

I mea e hoʻomaikaʻi ai i ka ʻono, hoʻohana nui ka poʻe i nā mea hoʻonanea i hoʻohui ʻia, hiki ke loli ʻia mai nā mea hoʻonanea kūlohelohe e like me nā lā a me stevia i nā mea olakino e like me ka syrup syrup fructose kiʻekiʻe. Hoʻohana ka nui o nā lāʻau kī i ke kō a i ʻole ka meli, ʻaʻole paha i kūlike me kāu mau makemake ponoʻī.

Hoʻohui ʻia, ʻoiai ʻo ka momona i loko o kekahi mau polina protein e hele pinepine mai nā nati a me nā ʻanoʻano, hoʻohana nā mea ʻē aʻe i nā aila mea kanu i hana ʻia nui, e like me ka pāma, canola, ka pī, a me ka ʻaila soybean.

Inā ʻoe e ʻai wale nei i nā poli protein no kā lākou protein, e hoʻomanaʻo i ka hapa nui o ka poʻe e ʻai i nā protein ma mua o kā lākou e pono ai, no laila ke lawa nei paha ʻoe i kēia nutrient (11).

ʻO ka ʻai ʻana i ka protein i ʻoi aku ka nui ʻaʻole ia e pōmaikaʻi i ke olakino o ke kanaka maʻamau, a he mea hōʻino paha ka hana ʻana pēlā i kekahi mau hihia.

Ua ʻike ʻia hoʻokahi loiloi o 32 noiʻi kanaka i ka ʻai ʻana i nā protein i ʻoi aku ma mua o ka papa kuhikuhina dietary (RDA) o 0.36 gram no ka paona (0.8 gram per kg) o ke kaumaha o ke kino e pili ana me ka hoʻonui ʻia o ka maʻi ʻaʻai, nā maʻi puʻuwai, a me ka iwi, ke ake, a me nā maʻi ʻōpū ().

Eia nō naʻe, hōʻike ʻia nā noiʻi ʻē aʻe he palekana ka lawe ʻana o nā protein i kēlā me kēia lā ma kahi o 1.4 gram i ka paona (3 gram per kg) o ke kaumaha o ke kino, ma ka liʻiliʻi i ka wā pōkole.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi i loko o 14 mau kāne hoʻomaʻamaʻa kūʻē i kēlā me kēia lā ʻoi aku ka nui o nā protein ma mua o 1.5 gram no ka paona (3.3 gram per kg) o ke kino no 6 mau mahina i pili ʻole i nā hopena olakino maikaʻi ʻole. Ua hōʻike ʻia nā noiʻi ʻē aʻe i nā hopena like (,).

ʻOiai ʻoi aku ka nui o ka noiʻi ʻana e pili ana i nā hopena olakino lōʻihi o nā papaʻai protein kiʻekiʻe, malia paha no ka hapa nui o ka poʻe, e ʻai ana i ka 0.36 gram o ka protien i paona ʻia (0.8 gram per kg) o ke kino i kēlā me kēia lā.

Eia nō naʻe, e noʻonoʻo i kekahi poʻe, e like me nā mea pāʻani, nā wahine hāpai a me nā wahine hānai, a me nā mea me nā maʻi maʻi mau, e pono i nā protein i kēlā me kēia lā ma mua o ka lehulehu.

ʻO ka mea hope loa, hiki i nā kīkī protein ke ʻano ʻokoʻa i kā lākou kumukūʻai a ʻaʻohe waiwai paha i kā lākou kumukūʻai. Ma waho aʻe o ka nānā ʻana i nā mea hana kiʻekiʻe, kōkua paha ia e hoʻohālikelike i ka uku o ka anakahi a hoʻoholo i nā hōʻailona e hāʻawi i ka waiwai nui loa.

ʻO ka pae protein pono no ʻoe e pili ana i kāu pahuhopu a me kāu waiwai. Koho i ka poʻe me ka papa inoa mea pōkole e hoʻohana mua i nā meaʻai āpau ma mua o nā mea i hana nui ʻia. Koi ʻia nā poli protein i loaʻa ka palena iki a i ʻole nā ​​kō i hoʻohui ʻia.

ʻAʻole ʻokoʻa wale nā ​​kīlepa protein i ka ʻike nutritional akā i nā mea pono. Kiʻekiʻena kekahi i ke kō a hoʻohui ʻia a lilo paha i kumu pono ʻole o ka protein nui. E nānā i ka ʻūlū e hoʻoholo inā kū ka pā protein i kāu mau pahuhopu ponoʻī a me nā pono.

Nā meaʻai waiwai protein

Inā ʻoe e ʻimi nei i nā ala ʻē aʻe e hoʻohui i nā meaʻai waiwai protein i loko o kāu papaʻai, eia kekahi mau manaʻo:

• nā hua maka a me nā ʻanoʻano
• tī
• hua moa paʻakikī
• nut a me nā mea kanu hua
• yogurt unsweetened
• waiū waiū a i ʻole nā ​​protein ʻo waiū kiʻekiʻe-protein
• hale tī
• nā pīni a me nā lihi
• tofu and tempeh
• seitan
• ʻiʻo momona a me nā iʻa
• kekahi mau kīʻaha holoʻokoʻa

Maʻalahi ka hālāwai ʻana i kāu protein me kahi papaʻai kaulike maikaʻi. E hoʻokomo i kekahi mau meaʻai waiwai protein i loko o kēlā me kēia pāʻina a me ka meaʻai māmā e kōkua ai iā ʻoe e noʻonoʻo i ka lōʻihi hou ʻana, hoʻoulu i kāu hana, a kākoʻo i kahi nohona olakino holoʻokoʻa.

ʻAʻole wale nā ​​kīpona protein e hoʻohui i nā protein i kāu papaʻai. Hoʻohui i nā meaʻai āpau-waiwai protein i loko o kāu mau meaʻai a me nā meaʻai māmā he ala maikaʻi ia e hoʻokō ai i kāu mau pono protein a kākoʻo i kahi nohona olakino.

Ke laina lalo

ʻO nā kaola protein kahi ala kūpono e hoʻohui i nā protein a me nā meaola ʻē aʻe i kāu papaʻai. Eia nō naʻe, ʻaʻole like nā pā palaka i nā protein.

ʻOi aku kekahi i nā calories a hoʻonui ʻia i ke kō a hoʻohana i nā mea hana āu e makemake ai e hōʻalo. He koho kūpono paha nā poʻe ʻē aʻe e hoʻoulu i kāu hana, e hoʻokūpaʻa i kāu kō kō i waena o ka lā holoʻokoʻa, a i ʻole hoʻomaka i kou kakahiaka i ka hele.

Nui nā ala ʻē aʻe e kiʻi i nā protein i loko o kāu papaʻai, akā inā koho ʻoe e ʻai i nā kaola protein, e nānā pono i ka papa meaʻai a me ka papa inoa mea e kōkua ai iā ʻoe e hoʻoholo i kahi o nā mea maikaʻi loa no kou nohona.