Kahi alakaʻi piha i kahi papaʻai Protein Low

Anter

• He aha ia ka papaʻai Protein Low?
• Nā Pōmaikaʻi olakino o kahi Diet Protein Low
• Nā hopena ʻē aʻe paha
• Nā Mea ʻai e ʻAi ai
• Nā Meaʻai Low-Protein Healthy e Hoʻohui
• Nā Mea ʻAi e Hōʻalo
• Nā Meaʻai Protein kiʻekiʻe e kaupalena a hōʻalo paha
• Papa Kuhikuhi Laʻina 3-Lā
• Lā 1
• Lā 2
• Lā 3
• Pono ʻoe e hoʻāʻo i kahi papaʻai Protein Low?

Paipai pinepine ʻia kahi papaʻai protein haʻahaʻa e kōkua i ka mālama ʻana i kekahi ʻano olakino.

Hoʻopilikia ʻia ka hana ate, nā maʻi kīnā a i ʻole nā ​​maʻi e hoʻopilikia i ka metabolism protein kekahi o nā kūlana maʻamau e koi ai i ka papa haʻahaʻa protein.

I nā makahiki i hala iho nei, ua ʻike ʻia kekahi mau noiʻi e hiki i nā papaʻai protein-haʻahaʻa ke hoʻolōʻihi i ka lōʻihi a hāʻawi i ka pale mai nā maʻi maʻi.

Nānā kēia ʻatikala i nā maikaʻi a me nā maikaʻi ʻole o ka papaʻai protein haʻahaʻa a inā ʻoe e hoʻomaka i ka hōʻemi ʻana i kāu ʻai protein.

He aha ia ka papaʻai Protein Low?

Pono kahi papaʻai haʻahaʻa-protein iā ʻoe e kaohi i ka nui o nā protein āu e ʻai ai, ma ke ʻano he 4-8% o kāu mau calorie o kēlā me kēia lā.

Unuhi kēia i kekahi wahi ma waena o 20-50 gram o ka protein i kēlā me kēia lā, e like me ka nui o nā calories āu e ʻai ai.

No ka hoʻohālikelike, koi pinepine ʻia ke kanaka maʻamau e kiʻi ma kahi o 10-15% o kā lākou mau calorie o kēlā me kēia lā mai ka protein. E hoʻonui paha kēia nui no nā mea pāʻani, nā mākua a me nā mea me nā pilikia olakino ().

He mea nui ka protein i ke olakino, akā ʻo ka hōʻemi ʻana i ka lawe ʻana o ka protein hiki i ke therapeutic no nā poʻe me nā kūlana kikoʻī.

I ke kikoʻī, hiki i nā papaʻai protein haʻahaʻa ke hoʻopōmaikaʻi i ka poʻe me ka hōʻemi ʻana o ka hakuʻala a me ka hana ate.

Pono paha lākou no ka poʻe me nā maʻi e hoʻopili i ka metabolism protein, e like me ka homocystinuria a me phenylketonuria.

Eia nō naʻe, ke hele nei i kahi papaʻai protein haʻahaʻa pono i ka hoʻolālā pono e pale i nā pilikia olakino a me nā hemahema o ka meaʻai.

Hoʻohui ʻia, aia kekahi mau pilikia ʻē aʻe a me nā drawbacks kūpono āu e noʻonoʻo ai ma mua o ka hoʻomaka ʻana i kahi papa protein haʻahaʻa.

Hōʻuluʻulu Manaʻo ʻO ka papaʻai protein haʻahaʻa e hoʻoliʻiliʻi i ka lawe ʻana o ka protein i kahi 4-8% o kāu mau calorie o kēlā me kēia lā. He mea maikaʻi paha ia no ka poʻe me kekahi ʻano olakino, akā aia kekahi mau pilikia e noʻonoʻo ai.

Nā Pōmaikaʻi olakino o kahi Diet Protein Low

Pili nā keu pono o ka papaʻai protein haʻahaʻa i ka poʻe me nā kūlana olakino kikoʻī a i ʻole nā ​​maʻi, ma mua o ka poʻe olakino maʻamau.

ʻO ka nui o nā protein i wāwahi ʻia e ke akepaʻa, e hana ana i kahi huahana ʻōpala i kapa ʻia ʻo urea, i hemo ʻia e nā puʻupaʻa ().

Hiki i ka hōʻemi ʻana i ka ʻai protein ke maʻalahi i ka hana o ke ake a me nā puʻupaʻa, i hiki ke lilo i mea maikaʻi no ka poʻe me ka maʻi ate a i ʻole nā ​​hana o ke kīnā ʻole maikaʻi ʻole.

Kōkua kēia i ka hoʻomaikaʻi ʻana i ka metabolism protein a pale i ke kūkulu ʻana o ka urea i ke kahe o ke koko.

Loaʻa i nā pae kiʻekiʻe o ka urea i ke koko ke kumu o nā ʻōuli e like me ka luhi, nalo o ka makemake, ka pohō a me nā loli i ke kūlana noʻonoʻo ().

Pili pū ʻia ia me kahi kiʻekiʻe o ka maʻi diabetes type 2 a me ka make i nā poʻe me ka puʻuwai puʻuwai (,,).

Pono pono ka hōʻemi ʻana i ka protein protein no ka poʻe me nā maʻi genetical e hoʻopili ai i ka metabolism protein, e like me ka homocystinuria a me phenylketonuria.

Hoʻopilikia kēia mau maʻi i ka haki ʻana o nā amino acid kikoʻī, no laila ke hōʻemi nei i ka lawe ʻana o ka protein i hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli (,).

Ua ʻike ʻia kekahi mau noiʻi e pili ana nā papaʻai protein liʻiliʻi me nā pono olakino he nui no ka lehulehu.

Wahi a kekahi loiloi, hoʻopili ʻia ka ʻai ʻana o ka protein i waena o nā mākua waena me ka hoʻonui ʻana i ke ola o ke ola a hoʻemi ʻia nā makaʻu o nā kūlana mau e like me ka maʻi ʻaʻai, maʻi puʻuwai a me ka maʻi diabetes ().

Eia nō naʻe, pono hou ʻia nā noiʻi hou e loiloi i nā pōmaikaʻi wā lōʻihi o ka palena protein i nā mākua olakino.

Hōʻuluʻulu Manaʻo Hiki ke kōkua ʻia ka hōʻemi ʻana i ka lawe ʻana o ka protein no nā mea me nā ʻano e like me ka maʻi ate a me nā puʻupaʻa, phenylketonuria a me homocystinuria. Ua hōʻike pū kekahi hōʻike e hoʻonui paha i ka lōʻihi o ka lōʻihi a hoʻemi i ka makaʻu o ka maʻi maʻi.

Nā hopena ʻē aʻe paha

ʻO ka Protein kahi meaola kūpono i ka ulu a me ke kūkulu ʻana.

Hoʻohana kou kino iā ia e hana i ke kumu o kou mau mākala, ʻili a me nā iwi, hana i nā enzyme a me nā hormones nui, a kūkulu a hoʻoponopono i nā aʻa.

Hōʻike nā noiʻi e hiki i kahi hemahema o ka protein ke loaʻa nā hopena maikaʻi ʻole i ke olakino, e like me ka hana ʻole o ke kino i hōʻino ʻia, ka nalo ʻana o nā mākala a me ka hoʻemi ʻana i ka ulu ʻana o nā keiki (,,).

ʻO nā ʻōuli ʻē aʻe o ka hemahema o ka protein e pili pū me ka pehu ʻana, anemia, nā maʻi akepaʻa momona, ka nalo ʻana o ka lauoho a me ka hoʻoliʻiliʻi o ka iwi (,,).

Ma waho aʻe o nā pilikia olakino e hiki mai ana, ʻo ka hōʻemi ʻana i kāu lawe ʻana i ka protein hiki ke lilo i mea paʻakikī loa.

ʻAʻole wale ka hahai ʻana i ka papaʻai protein haʻahaʻa i kahi hana o ka hana, pono ia i ka hoʻolālā pono e hōʻoia i kou hoʻokō ʻana i kāu mau pono ponoola ʻē aʻe.

ʻO kēia no ka mea hāʻawi nā meaʻai protein kiʻekiʻe i kahi helu maikaʻi o nā calorie a me nā micronutrients kī.

ʻO kahi laʻana, waiwai ka pipi i nā huaʻai B, ka hao a me ka zinc, ʻoiai he mau kumuwaiwai ke kumu maikaʻi o ka magnesium, phosphorus a me ka potassium (16, 17).

Ke hele nei i ka papa haʻahaʻa protein, mea nui e hōʻoia i ka loaʻa ʻana o kēia mau meaola mai nā kumuwaiwai ʻē aʻe e pale ai i nā hemahema o ka momona.

Eia nō naʻe, no ka hopena o ka hopena a me nā pilikia o ke olakino, ʻaʻole pono e ʻōlelo ʻia kahi papa protein haʻahaʻa ke ʻole ʻoe e loaʻa i kahi ʻano olakino a aia ma lalo o ka mālama pono olakino.

Hōʻuluʻulu Manaʻo Hiki i ka hemahema o ka protein ke hoʻopōʻino i ka hana immune, ka pohō o nā mākala a me ka emi ʻana o ka ulu. Hiki iā ia ke lilo i mea paʻakikī e hōʻemi i ka lawe ʻana o ka protein a koi i ka hoʻolālā pono e hoʻokō i kāu pono ponoola.

Nā Mea ʻai e ʻAi ai

I ka hapa nui o nā papaʻai, mālama pono nā meaʻai i nā meaʻai protein kiʻekiʻe e like me kaʻiʻo a me nā protein i hoʻokumu ʻia me nā mea kanu.

Eia nō naʻe, ma ka papaʻai haʻahaʻa-protein, pono e kau i kāu mau meaʻai i nā mea protein haʻahaʻa o nā pāʻina, e like me nā hua ʻai, nā mea ʻai a hua paha.

Hiki iā ʻoe ke hoʻopili i kaʻiʻo a me nā protein i hoʻokumu ʻia i kāu papaʻai, akā pono ʻoe e hoʻohana ia mau mea ma ke ʻaoʻao a hoʻopau iā lākou i nā mea liʻiliʻi.

Pono paha ʻoe e paʻi i kāu lawe ʻana i nā momona olakino, hiki ke hāʻawi i nā mea keu keu e kōkua iā ʻoe e hoʻokō i kāu mau pono i kēlā me kēia lā.

Nā Meaʻai Low-Protein Healthy e Hoʻohui

• Hua: ʻO nāʻalela, maiʻa, pears, peach, hua, grapefruit, etc.
• Nā mea kanu: ʻO Tomato, asparagus, pepa, broccoli, lau lau, a pēlā aku.
• Palaoa: Raiki, ʻoka, berena, pasta, bale, a pēlā aku.
• Nā momona momona: Hoʻopili pū me nā avocados, ka ʻaila ʻoliva a me ka aila niu

Hōʻuluʻulu Manaʻo Ma kahi papaʻai protein haʻahaʻa, pono ʻoe e ʻai i nā hua, nā lau, nā mea kanu a me nā momona maikaʻi a me nā mea liʻiliʻi o nā meaʻai protein kiʻekiʻe.

Nā Mea ʻAi e Hōʻalo

ʻO ka protein kahi ʻāpana kūpono o ka papaʻai, ʻoiai inā ʻoe ma ka papa haʻahaʻa protein. No laila mai hōʻalo loa iā ia.

Eia nō naʻe, inā ʻoe ma ka papaʻai protein haʻahaʻa, pono ʻoe e ʻai i nā meaʻai protein kiʻekiʻe e like me nā huahana holoholona a me nā protein i hoʻokumu ʻia i nā mea kanu i ka hoʻohaʻahaʻa.

E hana i kēia, i kāu lawe ʻana i nā meaʻai olakino, protein haʻahaʻa e like me nā huaʻai a me nā mea kanu. I ka manawa like, pono ʻoe e hoʻonui i ka nui i kāu nui o ka protein i ka nui.

ʻO kahi laʻana, ʻo ka lawelawe ʻana o ka moa ma kahi o 4 auneke (113 gram).

Eia nō naʻe, ma ka papaʻai protein haʻahaʻa, pono ʻoe e ʻokiʻoki i kēlā nui i ka hapalua a pili i kahi 2-auneke (57-gram) e lawelawe ana e mālama i ka lawe ʻana o ka protein.

Nā Meaʻai Protein kiʻekiʻe e kaupalena a hōʻalo paha

• ʻO nā ʻiʻo e like me ka moa, ka pelehū, ka pipi a me ka puaʻa
• ʻO ka iʻa me ka pūpū
• Huamoa
• ʻO nā legume, me nā pīni, ka pī a me ka lihi
• ʻO nā huahana waiū e like me ka waiū, ka tī a me ka yogurt
• ʻO nā huahana soya e like me ka tofu, tempeh a me ka natto
• ʻO nā hua e like me nā walnuts, nā ʻalemona a me nā pistachios
• ʻO nā ʻanoʻano e like me nā ʻano chia, nā flaxseeds a me nā ʻano hemp

Hōʻuluʻulu Manaʻo Inā ʻoe i ka papaʻai haʻahaʻa-protein, e kaupalena i nā meaʻai protein kiʻekiʻe e like me ka ʻiʻo, nā iʻa, nā hua manu, nā legume, nā huahana waiū, ka soy, nā nati a me nā hua. I ka manawa like, e hoʻonui i kāu lawe ʻana i nā meaʻai protein-olakino olakino e like me nā huaʻai a me nā mea kanu.

Papa Kuhikuhi Laʻina 3-Lā

Eia kahi papa inoa laʻana ʻekolu lā e hoʻomaka ai.

Lā 1

• ʻAina kakahiaka: 1 hua manu i hoʻolapalapa ʻia me 2 pancakes cinnamon.
• Mea ʻai māmā: 1 ʻāpala waena me ka 1 tbsp (16 gram) ka waiū pī.
• ʻAina awakea: 1 kīʻaha (140 gram) i kuke ʻia i ka spaghetti me ka lau Bolognese a me 1/2 kīʻaha (67 gram) i asparagus i hoʻomoʻa ʻia.
• Mea ʻai māmā: 1 kīʻaha (76 gram) mauʻu strawberry me 1 auneke (28 gram) kokoleka pouli.
• ʻAina ahiahi: Kāwili ʻia ʻo Tortilla me 1 auneke (28 gram) nā tuna i hana ʻia a hiki i ka 1/2 avocado. E hoʻonaninani me nā ʻōmato, nā letus a me nā aniani.
• Mea ʻai māmā: 1 kīʻaha (148 gram) nā blueberry paʻahau.

Lā 2

• ʻAina kakahiaka: 1 kīʻaha (28 gram) cereal me 1/2 kīʻaha (119 ml) waiū almond a me 1 ʻalani nui.
• Mea ʻai māmā: 1 maiʻa waena.
• ʻAina awakea: ʻO Sandwich me 1 auneke (28 gram) ʻiʻo ʻiʻo a me 1/2 kīʻaha (55 gram) nā pīni ʻōmaʻomaʻo. E hoʻonani ʻia me ka letus, nā ʻōmato a me ka mayonnaise.
• Mea ʻai māmā: 5 pahūpahū me 1 auneke (28 gram) tī tī.
• ʻAina ahiahi: 2 auneke (57 gram) moa moa i puhi ʻia me 1/2 kīʻaha (90 gram) i kuke ʻia i ka laiki keʻokeʻo a me 1/2 kīʻaha (78 gram) broccoli i mahu ʻia.
• Mea ʻai māmā: 1 kīʻaha (245 gram) yogurt niu me 1/2 kīʻaha (72 gram) ʻeleʻele.

Lā 3

• ʻAina kakahiaka: 2 ʻoki kōpaʻa me 1 auneke (28 gram) kalima waiū a me 1 ʻāpala waena.
• Mea ʻai māmā: 1 kīʻaha (151 gram) nā hua waina maloʻo.
• ʻAina awakea: ʻO ka burger Cauliflower a me 1 uala i hoʻomoʻa ʻia i kāpī ʻia me 1 punetēpē (14 gram) aila ʻoliva.
• Mea ʻai māmā: 1/2 kīʻaha (70 gram) kāloti pēpē me 2 punetēpu (30 gram) guacamole.
• ʻAina ahiahi: ʻO ka salakeke Helene me 2 mau kīʻaha (60 gram) ka milo a me 1 auneke (28 gram) ka tī feta. Hoʻohui i nā kukama, nā ʻōmato, nā ʻoliva a me nā ʻaka, e hoʻāʻo, i luna me 1 tbsp (14 gram) aila ʻoliva. E lawelawe me 1 mau ʻāpana berena pita.
• Mea ʻai māmā: 3 mau kīʻaha popcorn-popped ea.

Pono ʻoe e hoʻāʻo i kahi papaʻai Protein Low?

Inā ʻoe e noho nei me kahi ʻano e hoʻopili ai i kou ake a i ʻole nā ​​puʻupaʻa a i ʻole keakea ʻana i ka metabolism protein, pono paha kahi papaʻai protein haʻahaʻa e kōkua i ka hōʻemi ʻana i kāu mau ʻōuli.

Eia nō naʻe, no nā kānaka olakino, aia nā hōʻike palena palena he loaʻa kona olakino.

Eia kekahi, pono ka papaʻai haʻahaʻa-protein i ka hoʻolālā pono e hoʻoliʻiliʻi i nā pilikia olakino a me nā hemahema o ka meaʻai. E hana wale ʻia ia ma lalo o ka nānā lāʻau.

He mea nui e nīnau aku i ke kauka a i ʻole ka mea hānai ma mua o ka hoʻomaka ʻana i kahi papaʻai protein haʻahaʻa. ʻAʻole hiki iā lākou ke kōkua e hoʻoholo inā he koho maikaʻi nāu, akā hiki iā lākou ke hāʻawi i ke alakaʻi e hōʻoia i ke olakino o kāu papaʻai.