ʻO ka meaʻai protein kiʻekiʻe i waena o ka makahiki waena e hoʻonui i ka pilikia o ke ola a me ke olakino e 74%, e like me nā hopena o ka noiʻi hou loa e pili ana i kēia kumuhana, i alakaʻi ʻia e nā ʻepekema mai ke Kulanui o Southern Kaleponi (USA).
ʻO kaʻai mauʻana i nā meaʻai calorie kiʻekiʻe - e like me kaʻiʻo a me ka cheese - e hoʻonui nui i ka hopena o ka make mai ka maʻi kanesa a me nā maʻi'ē aʻe, no laila, pono e noʻonoʻoʻia kaʻaiʻana i ka protein holoholona, e'ōlelo lākou. ʻO kēia ka noiʻi mua ma ka mōʻaukala o ka lāʻau lapaʻau e hōʻoia i ka helu helu i kahi loulou pololei ma waena o ka meaʻai kiʻekiʻe i ka protein holoholona a me ka piʻi nui ʻana o ka make mai kekahi mau maʻi koʻikoʻi, me ka maʻi maʻi a me ka maʻi diabetes. ʻO ka ʻoiaʻiʻo, ʻōlelo nā hopena o kēia noiʻi ʻana i ka veganism a me ka literate, "low-calorie" vegetarianism.
Ua ʻike nā ʻepekema ʻAmelika ʻo ka hoʻohana ʻana i nā huahana holoholona protein kiʻekiʻe: me nā ʻano ʻano ʻiʻo like ʻole, a me ka cheese a me ka waiū, ʻaʻole wale e hoʻonui i ka hopena o ka make ʻana i ka maʻi kanesa e 4 mau manawa, akā e hoʻonui pū i ka likelike o nā maʻi koʻikoʻi ʻē aʻe. 74%, a hoʻonui pinepine i ka make mai ka maʻi diabetes. Ua hoʻopuka nā kānaka ʻepekema i kahi hopena ʻepekema weliweli i ka puke ʻepekema Cellular Metabolism i ka lā Malaki 4.
Ma muli o kahi noiʻi i lōʻihi ma kahi o 20 mau makahiki, ua ʻike nā kauka ʻAmelika e ʻae ʻia ka ʻai ʻana o ka protein ma luna o nā makahiki he 65 wale nō, ʻoiai e kaupalena ʻia ka protein ma waena o ka makahiki. ʻO nā hopena pōʻino o nā meaʻai kiʻekiʻe-calorie ma ke kino, no laila, ua like ia me ka pōʻino i hana ʻia e ka puhi paka.
ʻOiaiʻo nā meaʻai kaulanaʻo Paleo a me Atkins e paipai i nā kānaka eʻai i ka nui o kaʻiʻo,ʻo kaʻoiaʻiʻo,ʻo kaʻaiʻana i kaʻiʻo he meaʻino, e'ōlelo ana nā mea noiʻiʻAmelika, aʻo ka cheese a me ka waiū eʻai maikaʻiʻia i nā mea liʻiliʻi.
ʻO kekahi o nā mea kākau o ka noiʻi, ʻo Kauka, Polofesa o Gerontology Walter Longo, i ʻōlelo: "Aia kahi manaʻo kuhihewa ʻike ʻia ka meaʻai - no ka mea ʻai mākou i kekahi mea. Akā ʻaʻole ka nīnau pehea e hoʻolōʻihi ai i nā lā 3, ʻo ka nīnau - ma ke ʻano meaʻai e hiki ai iā ʻoe ke ola a hiki i 100 mau makahiki?
He ʻokoʻa nō hoʻi kēia haʻawina ma ka manaʻo ʻana i ke kanaka makua ma ke ʻano o nā ʻōlelo kuhikuhi meaʻai ʻaʻole ma ke ʻano he manawa hoʻokahi, akā ma ke ʻano he helu o nā pūʻulu makahiki kaʻawale, ʻo kēlā me kēia mea i kāna ʻai ponoʻī.
Uaʻike nā kānakaʻepekemaʻo ka protein i hoʻopauʻia i ka makahiki waena e hoʻonui i ke kiʻekiʻe o ka hormone IGF-1 - hormone ulu - akā kōkua pū kekahi i ka uluʻana o ka maʻi kanesa. Eia nō naʻe, i ka makahiki 65, hāʻule nui ke kiʻekiʻe o kēia hormone, a hiki ke ʻai i nā meaʻai me ka nui o ka protein, palekana a me nā pono olakino. ʻOiaʻiʻo, huli ia i kona poʻo i nā manaʻo mua e pili ana i ka ʻai ʻana o ka poʻe waena a me ka ʻai ʻana o ka poʻe ʻelemakule.
ʻO ka mea nui loa no nā vegans a me nā meaʻai meaʻai, ua ʻike pū ʻia ka haʻawina like ʻaʻole i hoʻonui ʻia ka protein o nā mea kanu (e like me nā legumes) i ka maʻi koʻikoʻi, e kū'ē ana i ka protein e pili ana i nā holoholona. Ua ʻike pū ʻia ʻo ka nui o nā carbohydrates a me nā momona i ʻai ʻia, ʻaʻole like me ka protein holoholona, ʻaʻohe hopena maikaʻi ʻole i ke olakino a ʻaʻole e hoʻemi i ka manaʻolana o ke ola.
"ʻO ka hapa nui o ka poʻe ʻAmelika e ʻai ana ma kahi o ʻelua o ka nui o ka protein e like me ka mea e pono ai - a ʻo ka hopena maikaʻi loa paha i kēia pilikia ʻo ka hoʻemi ʻana i ka ʻai protein ma ke ʻano nui, a ʻoi aku ka nui o ka protein holoholona," wahi a Dr. Longo. "Akā ʻaʻole pono ʻoe e hele i kahi ʻē aʻe a haʻalele loa i ka protein, no laila hiki iā ʻoe ke loaʻa koke i ka malnutrition."
Ua ʻōlelo ʻo ia e hoʻohana i ka protein mai nā kumu mea kanu, me nā legumes. I ka hoʻomaʻamaʻa ʻana, ʻōlelo ʻo Longo a me kāna mau hoa i kahi ʻano helu helu maʻalahi: i ka makahiki maʻamau, pono ʻoe e ʻai i ka 0,8 g o ka protein meaʻai ma ke kilo o ke kaumaha o ke kino; no ke kanaka maʻamau, ʻo kēia ma kahi o 40-50 g o ka protein (3-4 mau lawelawe o ka meaʻai vegan).
Hiki iā ʻoe ke noʻonoʻo ʻokoʻa: inā loaʻa ʻole ʻoe ma mua o 10% o kāu mau calorie i kēlā me kēia lā mai ka protein, he mea maʻamau kēia, inā ʻaʻole ʻoe e pilikia i nā maʻi koʻikoʻi. I ka manawa like, ua loiloi ka poʻe ʻepekema i ka ʻai ʻana o ka ʻoi aku ma mua o 20% o nā calorie mai ka protein he mea weliweli loa.
Ua hoʻāʻo pū ka poʻe ʻepekema i nā ʻiole keʻena hana, no laila e hoʻomohala lākou i nā kūlana no ka loaʻa ʻana o ka maʻi kanesa (ʻino ʻiole! Ua make lākou no ka ʻepekema - Vegetarian). Ma muli o nā hopena o kahi hoʻokolohua ʻelua mahina, ua ʻōlelo ka poʻe ʻepekema ʻo nā ʻiole e ʻai ana i kahi meaʻai haʻahaʻa-protein, ʻo ia hoʻi, ʻo ka poʻe i hānai ʻia i ka 10 pakeneka a i ʻole ka liʻiliʻi o kā lākou mau calorie mai ka protein, ua kokoke ka hapalua o ka ulu ʻana i ka maʻi kanesa a i ʻole he 45% ka liʻiliʻi. ma mua o kā lākou mau hoa i hānai i ka meaʻai protein medium a kiʻekiʻe.
"Aneʻane mākou a pau e hoʻomohala i nā maʻi maʻi a i ʻole nā pūnaewele mua i kekahi manawa o ko mākou ola," wahi a Dr. Longo. "ʻO ka nīnau wale nō ka mea e hiki mai ana iā lākou ma hope!" Ke ulu nei lākou? ʻO kekahi o nā kumu hoʻoholo nui ma aneʻi ʻo ia ka nui o ka protein āu e ʻai ai.