Ua pilikia ka honua i ka nele o ka protein. He poʻe kamaʻāina nui lākou ma ʻApelika Waena a me ʻAsia Hema, ʻaʻole maikaʻi kā lākou ʻai i nā meaʻai pono. Hiki i nā mea kanu a me nā vegans ke pilikia inā ʻaʻole lākou e nānā pono i kā lākou meaʻai, e hoʻololi ana i ka ʻiʻo a me nā huahana waiu me nā kumu protein kumulāʻau. Pehea e hoʻoholo ai ʻaʻole lawa ka protein i ke kino?
1. Edema
ʻO nā wahi pehu o ke kino a me ka hōʻiliʻili wai ʻaʻole ia he hōʻailona o ke olakino. Manaʻo nā kānaka ʻepekema ʻo ka liʻiliʻi o ka albumin serum kanaka, kahi protein plasma koko, hiki ke hoʻoulu i ka pehu. ʻO kekahi o nā hana nui o ka albumin ka mālama ʻana i ke kaomi oncotic, ʻo ia ka ikaika e huki ai i ka wai i loko o ke kahe. ʻO ka nui o ka albumin e pale i ka hōʻiliʻili ʻana o ka wai nui i loko o nā ʻiʻo kino. Ma muli o ka emi ʻana o ke kiʻekiʻe o ka albumin serum, ka nele o ka protein e alakaʻi i ka emi ʻana o ke kaomi oncotic. ʻO ka hopena, hōʻiliʻili ka wai i loko o nā kiko. Hiki iā ʻoe ke nānā i ka nui o ka protein i loko o ke koko ma o ka hele ʻana i nā hoʻokolohua.
2. Nā pilikia me ka lauoho, nā kui a me nā niho
ʻO ka nāwaliwali, ʻokiʻoki, a me ka hāʻule ʻana o ka lauoho he hōʻailona maoli ia o ka nele o ka protein. ʻAʻole lawa nā mea kūkulu hale no ke kino, a hāʻawi ia i nā ʻāpana "pono ʻole" o ke kino. Inā hiki i ka niho niho ke haʻi aku he mea ʻai ʻoe a vegan paha, ʻo ia hoʻi ua hewa ʻoe i ka ʻai a ʻaʻole lawa ʻoe i nā meaʻai. ʻO ka mua o ka protein a me ka calcium. No ka mālama pono ʻana i nā kui, nā niho a me ka lauoho: ʻai i nā kumulāʻau sesame, hua poppy, tofu, buckwheat, broccoli. Inā he mea ʻai meaʻai ʻoe - mai poina e pili ana i nā huahana waiū kiʻekiʻe. Me nā pilikia koʻikoʻi, hiki iā ʻoe ke hoʻomaka e inu i nā huaora kūikawā e hoʻihoʻi a mālama i ke ʻano olakino o nā kui, lauoho a me nā niho.
3. Ka nalowale o ka nui o nā mākala
ʻO nā ʻiʻo ka "mālama" nui o ka protein i loko o ke kino. Inā ua nalowale kou kaumaha me ke kumu ʻole, ua hoʻoholo paha kou kino e "kaumaha" i ka nui o ka ʻiʻo ma muli o ka nele o ka protein. Hoʻokumu ʻia ko mākou mau ʻiʻo a pau mai nā waikawa amino. Loaʻa nā amino acids i nā meaʻai protein a mākou e ʻai ai. ʻO ka meaʻai o nā mea pāʻani he mea nui ka nui o ka ʻiʻo, ʻo ka hapa nui o nā protein - mea kanu a holoholona paha. Manaʻo ʻia ka poʻe olakino olakino e ʻai ma kahi o 1 g o ka protein no 1 kg o ke kaumaha o ke kino. No laila ʻaʻole e luku ʻia ka nui o ka ʻiʻo a mālama ʻia i kahi pae olakino.
4. Haʻihaʻi
Manaʻo ka poʻe ʻepekema ʻo ka lawa ʻole o ka protein e hiki ke alakaʻi i ka palupalu o ka iwi a ma muli o ka haʻihaʻi pinepine ʻana. ʻO nā haʻihaʻi o ka poʻe ʻōpio a me ka poʻe olakino e loaʻa pinepine i nā kūlana pilikia. I ka hāʻule maʻamau a i ʻole ka huli ʻino ʻana, ʻaʻole pono e loaʻa kahi haki. A i ʻole, pono ʻoe e noʻonoʻo e pili ana i kāu meaʻai a e ʻike pono e hoʻopili i kahi loea. Ma waho aʻe o ka protein, pono paha ʻoe e nānā i kāu calcium a me nā pae micronutrient ʻē aʻe.
5. Nā maʻi pinepine
Ka nele o ka protein a ma ka ʻōnaehana pale. Hoʻokumu nā protein i nā antibodies (he immunoglobulins pū kekahi) - ʻo ia nā mea pale nui o ko mākou kino mai nā maʻi maʻi weliweli a me nā hopena ʻino o ke kaiapuni. Ke lawa ʻole ka protein, nāwaliwali ka ʻōnaehana pale - no laila nā maʻi lele pinepine a me ke anu. Akā inā maʻi ʻoe i kēia manawa, pono ʻoe e hoʻōla piha, a laila e nānā i kāu meaʻai.
6. Hoʻonui i ka makemake
ʻO ka makemake mau e ʻai i kekahi mea hiki ke kumu no ka nele o ka protein. He mea maʻalahi loa ka loina: no ka loaʻa ʻana o kahi protein, koi ke kino iā ʻoe e ʻai hou aku. ʻO kēia ka hihia i ka wā i ʻai ai ʻoe i hoʻokahi kilo o nā ʻāpala, akā mau nō ka pōloli, no ka mea, pono ʻoe i ka ʻai protein. Eia kekahi, hāʻawi ka protein i ka satiety ma mua o nā meaʻai carbohydrate. ʻO kēia ke kumu o ke kiʻekiʻe o ke kō i loko o ke koko: hoʻonui koke nā carbohydrates i ke kō a hāʻule koke i nā hola ʻelua ma hope o ka ʻai ʻana. ʻO nā protein, ma kekahi ʻaoʻao, e mālama i ke kō ma ka pae awelika a ʻaʻole e ʻae i ka lele koke.