Lāʻau Protein

No ke aha ka protein?

• Inā haʻahaʻa ka meaʻai i ka protein, e emi ana ka palekana. He 25 pakeneka wale nō ka hāʻule ʻana i ka nui o kēlā me kēia lā e hōʻemi i ke kūʻē ʻana o ke kino i nā maʻi. Ua hōʻike ʻia nā haʻawina ma muli o ka nele o ka protein, ʻoi aku ka liʻiliʻi o nā antibodies e pale i ke kino mai nā maʻi maʻi, a ʻoi aku ka liʻiliʻi o nā cell ʻē aʻe e komo ikaika ana i ka ʻōnaehana pale.
• ʻO ka protein ke kahua kūkulu o ke kino. Hoʻohana ʻia ka protein e kūkulu i nā membrane cell, nā paia vascular, nā ligaments, cartilage a me nā tendons, ka ʻili, ka lauoho a me nā kui. A, ʻoiaʻiʻo, nā protein ponoʻī - me nā enzymes.
• Me ka nele o ka protein, hoʻopau ka absorption o kekahi mau huaora a me nā minela. ʻO ka Phosphorus a me ka hao i ka nui e pono ai ke olakino hiki ke loaʻa wale mai nā huahana protein, ʻoi aku ka hao - mai nā holoholona wale nō.
• Me ka nele o ka protein, ʻoi aku ka nui o ke ʻano o ka ʻili - ʻoi aku ka nui o ka makahiki

ʻO nā kumu protein maikaʻi loa a haʻahaʻa-calorie

E kōkua kēia mau ʻike iā ʻoe e koho a hoʻolālā i kahi meaʻai:

• ʻO kahi hua moa, i ka hoʻohālikelike ʻia me nā huahana ʻē aʻe, loaʻa ka protein piha loa, kahi kokoke loa e komo i ke kino.
• ʻO ka ʻiʻo ke kumu kūʻai loa o ka protein piha i ka nui i makemake ʻia.
• Hoʻopili ʻia nā protein iʻa e 93 - 98%, aʻo nā protein iʻa e 87 - 89%.
• ʻO nā huahana meaʻai, me ka ʻokoʻa o ka soy, ʻaʻole i loaʻa kahi ʻano protein piha "i loko o hoʻokahi ʻeke". No ka loaʻa ʻana o ka protein piha mai nā meaʻai mea kanu, pono ʻoe e hoʻololi mau iā ia: ʻo ia hoʻi, e ʻai i nā cereals, legumes, nā nati i kēlā me kēia lā (pono, i hui pū ʻia me nā huahana dairy a i ʻole kahi hua manu).
• ʻO kaʻaila iʻa,ʻaʻole like me ka momona o ka pipi, ka puaʻa, ke keiki hipa, he kumu ia o nā momona momona omega-3, no lailaʻaʻole pono e "ho'ōla" ma luna.

Pehea ka maikaʻi?

Akā ʻaʻole ʻo ia wale nō ka mea e pono ai ʻoe e ʻike e pili ana i nā protein i mea e hoʻonohonoho pono ai i kahi meaʻai. ʻO ka mea mua, he ʻano ʻokoʻa ko nā protein. ʻO ka lua, ua hoʻohui ʻia lākou a pau i nā ʻano like ʻole.

Hana ʻia nā protein i nā amino acids, a makemake mākou i kēlā mau amino acids i kapa ʻia he mea nui. ʻO nā mea ʻē aʻe hiki iā mākou ke synthesize, a ʻo kēia - loaʻa wale me ka meaʻai. No ka loiloi i ka pono o ka protein o kēlā me kēia huahana (ʻo ia hoʻi, pehea ka maikaʻi a me ke kaulike o nā waikawa amino pono i hōʻike ʻia i loko), ua hoʻohana ʻia ka mea i kapa ʻia ʻo protein utility factor (CPB). E noʻonoʻo pū ka coefficient i ka lua o ka mea i hoʻohui ʻia i ka hui ʻana o ka amino acid - pehea ka maikaʻi o nā protein mai kahi huahana i komo i loko o ke kino. Mai ka makahiki 1993, ua hoʻohana ʻia ka Protein Utility Factor e WHO a me ka Food and Agriculture Organization o United Nations e loiloi i ka maikaʻi o ka huahana.

ʻO nā kumu protein maikaʻi loa