Nā Hōʻailona 8 a me nā ʻōuli o ka Protein Deficit

Anter

• He aha ka hemahema o ka Protein?
• 1. Edema
• 2. Ke ake momona
• 3. Nā pilikia o ka ʻili, ka lauoho a me ka kui
• 4. Lilo o ka nui o ka ʻiʻo
• 5. ʻOi aku ka makaʻu o nā iwi iwi
• 6. Ka ulu ulu ʻana o nā keiki
• 7. Hoʻonui i ka nui o nā maʻi maʻi
• 8. ʻO ka makemake nui a me ka lawe ʻana i ka calorie
• Ehia mau protein e pono ai?
• Ka Laina Lalo

Kakaikahi nā meaola e like me ka protein.

ʻO ka protein ka paukū kūkulu o kou mau mākala, ʻili, nā ʻenemema a me nā homoni, a he mea nui ia i nā aʻa o ke kino.

Loaʻa ka hapa nui o nā meaʻai i kekahi protein. A ʻo kahi hopena, kākaʻikahi ka loaʻa ʻole o ka protein i nā ʻāina kūkulu. Eia nō naʻe, e makaʻu paha kekahi poʻe.

Alakaʻi ka hemahema i nā pilikia olakino like ʻole, ʻoiai he hopohopo kekahi o ka lawe ʻana o ka protein haʻahaʻa i ka mea hiki ke hoʻololi i nā hoʻololi lahilahi i kou kino i ka hala ʻana o ka manawa.

Papa inoa kēia ʻatikala i 8 mau ʻōuli o ka loaʻa ʻole o ka protein.

He aha ka hemahema o ka Protein?

ʻO ka hemahema o ka protein ke hiki ʻole i kāu mea lawe ke hoʻokō i nā koina o kou kino.

Hoʻolālā ʻia hoʻokahi piliona mau kānaka ma ka honua holoʻokoʻa i ka lawa ʻole o ka protein protein ().

Nui loa ka pilikia ma ʻApelika Waena a me ʻAkia Hema, kahi a hiki i ka 30% o nā keiki e loaʻa i nā protein liʻiliʻi mai kā lākou papaʻai ().

Kūpono paha kekahi poʻe ma nā ʻāina kūkulu. Hoʻopili kēia i ka poʻe e ukali i ka papaʻai kaulike ʻole, a me nā poʻe kahiko i hoʻokumu ʻia a me nā mea maʻi maʻi (,).

ʻOiai ʻaʻole ʻike pinepine ʻia ka hemahema o ka protein i ka Honua Komohana, loaʻa i kekahi poʻe nā haʻahaʻa haʻahaʻa loa mai kā lākou papaʻai.

Hiki i nā protein ke hana i nā loli i ke ʻano o ke kino e hoʻomohala ma kahi o kahi manawa lōʻihi, e like me ka luku ʻana i nā mākala.

ʻO ke ʻano ʻoi loa o ka hemahema o ka protein i ʻike ʻia ʻo kwashiorkor. Kū pinepine ia i nā keiki i nā ʻāina kūkulu kahi e maʻamau ai ka wī a me nā papaʻai kaulike ʻole.

Hiki i ka hemahema o ke protein ke hoʻopili i ka nui o nā ʻano o ka hana o ke kino. ʻO ka hopena, pili ia me nā ʻōuli he nui.

E hoʻomaka paha kekahi o kēia mau ʻōuli ke hiki i ka hemahema o ka protein. Ua helu ʻia lākou ma lalo, a me kekahi mau ʻōuli maʻamau o ka kwashiorkor.

Hōʻuluʻulu Manaʻo: ʻO ka hemahema o ka protein ke loaʻa ʻole ka poʻe o ka protein i kā lākou papaʻai. ʻO Kwashiorkor, kona ʻano ʻoi loa, ʻike pinepine ʻia i nā keiki i nā ʻāina kūkulu.

1. Edema

ʻO Edema, kahi ʻano e ka pehu a me ka ʻāhā puffy, kahi ʻōuli maʻamau o ka kwashiorkor.

Manaʻo nā kānaka ʻepekema he kumu haʻahaʻa ia o nā albumin serum kanaka, ʻo ia ka protein i loko o ka ʻāpana wai o ke koko, a i ʻole ka plasma koko ().

ʻO kekahi o nā hana nui a albumin e mālama i ke kaomi oncotic - kahi ikaika e huki i ka wai i ke kahe o ke koko. I kēia ala, pale ka albumin i ka nui o ka wai mai ka hōʻiliʻili ʻana i nā pūnaewele a i ʻole nā ​​ʻino kino ʻē aʻe.

Ma muli o ka hoʻemi ʻia o nā pae albumin serum, hiki i ka haʻahaʻa oncotic pressure ke hoʻemi i ka haʻahaʻa o ke protein. A ʻo kahi hopena, hōʻiliʻili ka wai i nā aʻa, e hoʻoulu ana i ka pehu.

No ke kumu like, hiki i ka hemahema o ka protein ke alakaʻi i ka wai i loko o ka ʻōpū o ka ʻōpū. ʻO kahi ʻōpū ʻōpū kahi hōʻailona o ka kwashiorkor.

E hoʻomanaʻo i ka edema kahi hōʻailona o ka nui o ka protein protein hemahema, a ʻaʻole paha e hiki ke hana ʻia i nā ʻāina kūkulu.

Hōʻuluʻulu Manaʻo: ʻO nā ʻōuli nui o ka kwashiorkor ka edema a me ka ʻōpū pehu.

2. Ke ake momona

ʻO kekahi hōʻailona maʻamau o ka kwashiorkor kahi ake momona, a i ʻole ka hōʻiliʻili momona i nā hunaola ate ().

Ma ka haʻalele ʻole ʻia, hiki i ke ʻano ke ulu i ka maʻi momona o ke ake, e hoʻoulu ana i ka mumū, ka ʻili ʻana o ke ake a me ka hiki ʻole o ke ake.

ʻO ke ake momona ka mea maʻa mau i ka poʻe momona, a me ka poʻe e ʻai nui i ka waiʻona (,).

No ke aha e kū ʻole ai i nā hihia o ka hemahema o ka protein ʻaʻole maopopo, akā hōʻike nā noiʻi e pili ana kahi synthes impaired o nā protein-transporting momona, i ʻike ʻia he lipoproteins, i mea e hāʻawi ai i ke ʻano ().

Hōʻuluʻulu Manaʻo: ʻO ke ake momona kekahi o nā ʻōuli o kwashiorkor i nā keiki. I nā hanana maikaʻi loa, hiki i ke kīnā ʻole o ke ake.

3. Nā pilikia o ka ʻili, ka lauoho a me ka kui

Haʻalele pinepine ka hemahema o ka protein i kona māka ma ka ʻili, ka lauoho a me nā kui, i hana nui ʻia i ka protein.

ʻO kahi laʻana, ʻike ʻia ka kwashiorkor i nā keiki e ka ʻili flaky a i ʻole ʻāpana, ʻulaʻula a me nā pā o ka ʻili depigmented (,).

ʻO ka lahilahi ʻana o ka lauoho, ka lauoho lauoho mae, a me ka nalo ʻana o ka lauoho (alopecia) a me nā kui kuʻikuʻi pū kekahi nā ʻōuli maʻamau (,).

Eia nō naʻe, ʻaʻole e kū mai kēia mau ʻōuli ke ʻole ʻoe i loaʻa i ka protein protein hemahema.

Hōʻuluʻulu Manaʻo: Hiki i ka hemahema protein protein ke hoʻopili i kou ʻili, ke kumu i ka ʻulaʻula, i ka ʻili flaky a me ka depigmentation. Hiki iā ia ke kumu i nā kui kui a me ka nalo ʻana o ka lauoho.

4. Lilo o ka nui o ka ʻiʻo

ʻO kou mau mākala ka waihona nui o kou protein i kou kino.

Ke lawa ʻole ka protein protein, lawe ke kino i ka protein mai nā ʻiwi iwi e mālama ai i nā mea nui a me nā hana o ke kino. ʻO ka hopena, ʻo ka nele o ka protein e alakaʻi i ka hoʻoneoneo ʻana o nā mākala i ka manawa.

ʻOiai ʻo ka lawa ʻole o ka protein protein e kumu ai i ka hōʻino ʻana i nā mākala, keu hoʻi i ka poʻe ʻelemākule.

Hoʻokahi o nā noi ʻana i nā kāne a me nā wahine ʻelemakule i ʻike ʻoi aku ka nui o ka nalo ʻana o nā mākala i waena o ka poʻe i hoʻopau i ka nui o nā protein ().

Ua hoʻokūpaʻa ʻia kēia e nā noiʻi ʻē aʻe e hōʻike ana i ka hoʻonui ʻia ʻana o ka protein i hiki ke hoʻolohi i ka hoʻohaʻahaʻa musele e hele mai me ka ʻelemakule ().

Hōʻuluʻulu Manaʻo: Pono ka protein i ka ulu a me ka mālama ʻana i nā mākala. ʻO ka nalowale o ka nui o nā mākala kekahi o nā hōʻailona mua o ka lawa ʻole o ka protein.

5. ʻOi aku ka makaʻu o nā iwi iwi

ʻAʻole wale nā ​​mākala i hoʻopili ʻia e ka lawe haʻahaʻa protein.

Kūpono pū kekahi kou mau iwi. ʻO ka lawa ʻole ʻana o ka protein e hoʻonāwaliwali paha i kou mau iwi a hoʻonui i ka makaʻu o nā haki (,,).

Hoʻokahi o nā noi ʻana i nā wahine postmenopausal i ʻike ʻia ua pili ka lawe ʻana o kahi protein kiʻekiʻe me ka haʻahaʻa haʻahaʻa o ka haki. Ua hoʻopili ʻia ka mea kiʻekiʻe loa i kahi 69% hoʻemi i ka makaʻu, a ua ʻike ʻia nā protein o nā holoholona i loaʻa nā pōmaikaʻi nui ().

ʻO kahi noi ʻē aʻe i nā wahine postmenopausal me nā haki hope i hōʻike ʻia i ka lawe ʻana i 20 mau gram o nā mea hoʻohui protein i kēlā me kēia lā no ka hapalua makahiki e hoʻolohi i ka iwi iwi e 2.3% ().

Hōʻuluʻulu Manaʻo: Kōkua ka Protein i ka mālama ʻana i ka ikaika a me ka mānoanoa o nā iwi. Hoʻopili ʻia ka lawa ʻole o ka protein i ka momona o ka iwi o ka iwi haʻahaʻa a me ka nui o ka hopena o ka haki.

6. Ka ulu ulu ʻana o nā keiki

ʻAʻole kōkua ka protein i ka mālama ʻana i ka nui o nā mākala a me ka iwi, akā he mea nui nō ia no ka ulu ʻana o ke kino.

No laila, ʻo ka hemahema a i ʻole ka lawa ʻole ka mea hōʻino loa i nā keiki nona nā kino e ulu ana e koi i kahi lako mau.

ʻO ka ʻoiaʻiʻo, ʻo ka pūʻiʻu ka hōʻailona maʻamau o ka wā ʻai maikaʻi ʻole o ke keiki. I ka 2013, ua manaʻo ʻia he 161 miliona mau keiki i ʻeha i ka ulu ulu ().

Hōʻike nā noiʻi nānā i kahi pilina ikaika ma waena o ka lawe haʻahaʻa ʻana o ka protein a me ka ulu maikaʻi ʻole (,).

ʻO ka ulu ulu pū kekahi kekahi o nā ʻano nui o ka kwashiorkor i nā keiki ().

Hōʻuluʻulu Manaʻo: Lohi paha ka pale ʻana o ka protein i ka ulu ʻana o nā keiki.

7. Hoʻonui i ka nui o nā maʻi maʻi

Hiki i kahi deficit protein ke lawe i ka uku ma ka ʻōnaehana pale.

Hiki i ka hana pale immune ke hoʻonui i ka makaʻu a i ʻole ke koʻikoʻi o nā maʻi, kahi ʻōuli maʻamau o ka nui o ka protein protein (, 26).

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi i nā ʻiole i ka ukali ʻana i ka papaʻai ʻo 2% wale nō ka protein i hoʻopili ʻia me ka maʻi influenza i ʻoi aku ka nui, ke hoʻohālikelike ʻia me kahi papaʻai e hāʻawi ana i 18% protein ().

ʻOiai ʻo ka lawe haʻahaʻa ʻana o ka protein i mea e hōʻino ai i ka hana pale. ʻO hoʻokahi haʻawina liʻiliʻi i nā wahine makua e hōʻike ana i ka mālama ʻana i kahi papa protein haʻahaʻa no ʻeiwa mau pule e hoʻēmi nui i kā lākou pane pale ().

Hōʻuluʻulu Manaʻo: ʻO ka ʻai ʻana i ka protein liʻiliʻi e hoʻopōʻino ai i ka hiki i kou kino ke hakakā i nā maʻi, e like me ke anuanu maʻamau.

8. ʻO ka makemake nui a me ka lawe ʻana i ka calorie

ʻOiai ʻo ka ʻilihune maikaʻi ʻole kekahi o nā ʻōuli o ka hemahema o ka protein, ʻo ka ʻaoʻao ʻē aʻe he mea ʻoiaʻiʻo no nā ʻano haʻahaʻa o ka hemahema.

Ke lawa ʻole ka loaʻa ʻana o ka protein, hoʻāʻo kou kino e hoʻihoʻi i kāu kūlana protein ma ka hoʻonui ʻana i kou makemake, e paipai iā ʻoe e loaʻa i kahi mea e ʻai ai (,).

Akā, ʻaʻole kuhi ka deficit protein i ka makemake e ʻai, ma ka liʻiliʻi ʻaʻole no nā mea āpau. Hoʻonui paha ia i ka makemake o ka poʻe no nā meaʻai momona, kahi e kiʻekiʻe ai ka protein ().

ʻOiai paha he mea kōkua kēia i nā manawa o ka hemahema o ka meaʻai, ʻo ka pilikia ka hāʻawi ʻana o ke kaiāulu o kēia au i ke komo palena ʻole i nā mea momona, nā calorie kiʻekiʻe.

ʻO ka hapa nui o kēia mau meaʻai maʻalahi loaʻa kekahi protein. Eia nō naʻe, ʻo ka nui o nā protein i loko o kēia mau meaʻai he haʻahaʻa haʻahaʻa ke hoʻohālikelike ʻia i ka helu o nā calories a lākou e hāʻawi ai.

A ʻo kahi hopena, hiki i ka ʻai protein maikaʻi ʻole ke alakaʻi i ka loaʻa ʻana o ka paona a me ka momona, kahi manaʻo i ʻike ʻia ʻo ke kuhiakau leverage protein ().

ʻAʻole kākoʻo nā noiʻi āpau i ke kuhiakau, akā ʻoi aku ka māʻona o ka protein ma mua o ka carbs a me ka momona (,).

ʻO kēia kahi o ke kumu no ka hiki i ka hoʻonui ʻana i ka protein ke hōʻemi i ka nui o ka lawe ʻana o ka calorie a paipai i ka pohō kaumaha (,).

Inā makemake ʻoe i ka pōloli i nā manawa āpau a paʻakikī i ka mālama ʻana i kāu calorie i ka hōʻoia, e hoʻāʻo e hoʻohui i kekahi protein protein i kēlā me kēia pāʻina.

Hōʻuluʻulu Manaʻo: Hoʻonui ka ʻai i ka protein haʻahaʻa i ka makemake. ʻOiai ʻoi aku ka maikaʻi o ka makemake nui i nā manawa o ka hemahema o ka meaʻai, hoʻoliʻiliʻi paha ia i ka loaʻa ʻana o ke kaumaha a me ka momona ke nui ka meaʻai.

Ehia mau protein e pono ai?

ʻAʻole loaʻa i kēlā me kēia kanaka ke koi protein pono like. Aia ia i nā kumu he nui, e like me ke kaumaha o ke kino, ka nui o nā mākala, ka hoʻoikaika kino a me ka makahiki.

Hiki ke noʻonoʻo, ʻo ke kaumaha o ke kino ka mea nui e hoʻoholo i nā koi protein. ʻO ka hopena, hōʻike mau ʻia nā ʻōlelo aʻoaʻo e like me ka gram o kēlā me kēia paona a i ʻole kilogram o ke kaumaha o ke kino.

ʻO ka ʻāpono i kēlā me kēia lā (RDA) he 0.4 gram o ka protein no kēlā me kēia paona o ke kaumaha o ke kino (0.8 gram per kg). Manaʻo ka ʻepekema e lawa kēia no ka hapa nui o ka poʻe.

Hoʻololi kēia i 66 gram o ka protein i kēlā me kēia lā no ke kanaka makua he 165 paona (75 kg).

No ka poʻe ʻaleʻale, paipai ka American College of Sports Medicine i kēlā me kēia lā protein i loko mai 0,5 a 0.6 gram no kēlā me kēia paona o ke kaumaha o ke kino (1.2-1.4 gram per kg), kahi e lawa ai no ka mālama ʻana i nā mākala a me ka hoʻomaʻamaʻa hoʻomaʻamaʻa ʻana ().

Eia naʻe, ʻaʻole ʻae nā ʻepekema i ka nui e lawa ai. ʻO ka ʻōlelo a ka International Society of Sports Nutr i kēlā me kēia lā he 0.9 mau keneta o ka protein no ka paona o ke kaumaha o ke kino (2 gram per kg) no nā mea pāʻani ().

E like me ka poʻe haʻuki, ʻoi aku ka nui o nā koi a nā poʻe mākua.

ʻOiai he like ka RDA i kēia manawa no nā ʻelemakule a me nā ʻōpio, hōʻike nā haʻawina e hoʻowahāwahā ʻia a pono e hāpai ʻia i 0.5 a 0.7 mau keneta no ka paona o ke kaumaha o ke kino (1.2-1.5 gram i kēlā me kēia kg) no ka poʻe kahiko (,).

Ma ka waiho wale, inā he ʻelemakule a ʻeleu paha ʻoe, ʻoi aku paha ke kiʻekiʻe o kāu mau protein i kēlā me kēia lā ma mua o ka RDA i kēia manawa o 0.4 gram i kēlā me kēia paona o ke kaumaha o ke kino (0.8 gram per kg).

ʻO nā kumuwaiwai momona o ka protein me ka iʻa, ka ʻiʻo, nā hua manu, nā huahana waiū a me nā legume.

Hōʻuluʻulu Manaʻo: ʻO ka RDA no ka protein ʻo 0.4 gram i ka paona (0.8 gram per kg). Eia nō naʻe, hōʻike nā noiʻi i nā koi e ʻoi aku ka nui no nā mea haʻuki a me nā mākua makua. ʻO ka nui o ka mea nui o ka hoʻopaʻapaʻa.

Ka Laina Lalo

Loaʻa ka protein i nā wahi āpau o kou kino. ʻO kou mauʻiʻo, ʻili, lauoho, iwi a me ke koko i hana nui ʻia i ka protein.

No kēia kumu, loaʻa i ka hemahema protein ka laulā o nā ʻōuli.

Hiki i ka hemahema protein koʻikoʻi ke kumu i ka pehu ʻana, ka ake momona, ka hoʻoliʻiliʻi o ka ʻili, hoʻonui i ka nui o nā maʻi a me ka ulu ʻana o nā keiki.

ʻOiai he kakaikahi ka hemahema maoli i nā ʻāina kūkulu, hiki i ka lawe haʻahaʻa ke kumu i ka hōʻino ʻana o nā mākala a hoʻonui i ka makaʻu o ka haʻi iwi.

Hōʻike kekahi mau hōʻike e kiʻi ana i ka protein liʻiliʻi e hoʻonui i ka makemake a hoʻonui i ka ʻai nui a me ka momona.

No ke olakino maikaʻi loa, e hōʻoia e hoʻopili i nā meaʻai waiwai protein i kēlā me kēia pāʻina.