He aha ka mea e hoʻonui ai i ka nui o ka ʻiʻo? Protein, aka protein! Pehea e helu ai i ka nui o ka protein i kēlā me kēia lā no ka mea haʻuki a ma kahi e ʻoi aku ka maikaʻi o ka lawe ʻana no nā vegans, ua haʻi ʻia mākou e kahi kumu aʻoaʻo yoga yoga, kahi mea hana kino a me ka mea nāna i hana i ka "Integral Development System" Alexey Kushnarenko:
"ʻO ka protein kahi huaʻōlelo Pelekane ʻo ia ka protein. Ua wāwahi ʻia nā protein i loko o nā waikawa amino, kahi i kūkulu ʻia ai ko mākou ʻiʻo. Inā hoʻomaʻamaʻa ke kanaka iā ia iho, e pāʻani ana i nā haʻuki hoʻomanawanui, a i ʻole pono e hoʻokō i nā pahuhopu i ka hoʻomohala kino, a laila pono ʻo ia i kahi nui o nā amino acid i ke kino. ʻO ka nui o kēlā me kēia lā no ka mea pāʻani e helu ʻia e like me ka hoʻolālā o 2 grams o ka protein no 1 kilogram o ke kaumaha, e noʻonoʻo ana i nā meaʻai āpau i kēlā me kēia lā. Aia nā noi kūikawā no nā smartphones e helu i nā protein, nā momona a me nā kaʻa (BJU). Ma hope o ka ʻai ʻana, hoʻokomo mākou i ka ʻikepili i ka papahana e pili ana i nā meaʻai a me ka nui o nā grams a mākou i ʻai ai, a hāʻawi koke ka noi i ka hopena, pehea ka nui o ka BJU i komo i ko mākou kino, a inā pono, hiki iā mākou ke hoʻonui, me ka hoʻohana ʻana i nā huahana protein haʻuki kūikawā. . A hiki i kēia manawa, ʻo ka protein maʻamau i ka ʻoihana haʻuki i manaʻo ʻia he protein i hana ʻia mai ka waiu waiu. ʻOi aku ka maʻalahi o ka wāwahi ʻia i loko o nā waikawa amino a i loko o kēia ʻano hoʻohui ʻia e hoʻopili maikaʻi ʻia e ke kino. Akā ʻaʻole kūpono kēia huahana no nā vegans. I nā makahiki i hala iho nei, ua hana nā hui i ka protein e pili ana i ka soy, pea, hemp a me nā hua chia. A aia kekahi mau hui e hana pū ana me kā mākou mau mea waiwai home a lawe i ka protein mai nā hua a me ka ʻai sunflower, pili kaiapuni, me ka ʻole o GMO. Hoʻokaʻawale ʻia ka protein i ʻekolu degere o ka hoʻomaʻemaʻe: concentrate, isolate a me hydrolyzate. Ma kahi o ka concentrate ka degere mua loa o ka hoomaemae ana, o ke kaawale ka awelika, a o ka hydrolyzate ka mea kiekie loa. Me ke kōkua o ka mālama ʻana i ka membrane o ka ʻai sunflower, ua hoʻokokoke kā mākou poʻe ʻepekema i kahi mele kokoke i ka protein isolate. Ua ʻike ʻia no nā vegans, nā meaʻai maka, a me nā mea ʻē aʻe e nīnau i kēia nīnau, aia i kēia manawa kahi pani kūpono no ka protein whey.
ʻOiaʻiʻo, hiki iaʻu ke ʻōlelo aku ma muli o koʻu ʻike ponoʻī, no laila ua hoʻohālikelike wau i ka hui ʻana o ka amino acid o ʻelua mau protein like ʻole, hoʻokahi i hana ʻia mai ka whey a ʻo kekahi mai nā hua sunflower a me ka ʻai. Ua hauʻoli wau no ka mea ʻoi aku ka waiwai o ka laina amino acid hope loa, aia nō hoʻi ka immunomodulator L-glutamine a me ka waikawa chlorogenic, he mea puhi momona hou.
Hoʻopili pinepine ʻia ka pilikia o ke kaumaha me ka makemake ʻole i ka ʻono. I ka wikiwiki e hoʻokō i kahi makemake, ʻaʻole i loaʻa i ke kanaka ka manawa e hoʻomaopopo ai inā ʻo ia ka pono maoli o kona kino a i ʻole he pane i ke kaumaha. He aha nā hormones ke kuleana o ka makemake kō? A pehea e hoemi ai i keia pono?
"Aia nā hormones insulin a me cortisol. He hormone koʻikoʻi ʻo Cortisol i hana ʻia i loko o nā ʻike like ʻole, me nā wā lōʻihi ma waena o nā meaʻai, ʻo ia hoʻi, ʻike ke kino i ka pōloli e like me ke kaumaha a hoʻomaka e hana i ka cortisol, pēlā nō inā ʻaʻole lawa ka hiamoe. ʻO Cortisol e hōʻiliʻili a hoʻokuʻu ʻia i loko o ke koko me ka pilikia iki. ʻO ke kiʻekiʻe o ka cortisol i loko o ke koko e hoʻemi ʻia e ka insulin, no laila ua huki ʻia mākou i nā mea ʻono, ʻo ka hoʻohana ʻana o ia mea e kōkua i kāna hana. I mea e loaʻa ai ke kaulike, pono ʻoe e lawa ka hiamoe, hoʻonui i ka nui o nā meaʻai i ka lā, ʻoiai ʻaʻole e hoʻonui i kona leo, e aʻo e mālama i ka maluhia o loko i nā kūlana koʻikoʻi, ka lokahi a me ka ʻoluʻolu. A laila, aia i ka pae kemika, e emi ana mākou i ka ʻono. Pono e hoʻomaopopo ʻia e komo ke kō i ke kino me nā huahana like ʻole.
No ka laʻana, inā e ʻai mākou i ka popo me nā hua poppy a me ke kokoleka, he meaʻai wikiwiki ka wai, loaʻa iā mākou ka lele ʻana o ka insulin i loko o ke koko. ʻOiai ua māʻona mākou i ka manaʻo o ka pōloli, akā ma muli o ka wikiwiki o ka carbohydrates, ma hope o ka hapalua hola a i ʻole ka hola makemake mākou e ʻai hou. Eia kekahi, ʻo kahi bun momona i hana ʻia mai ka palaoa keʻokeʻo i hoʻomaʻemaʻe ʻia e hoʻopilikia maikaʻi ʻole i ka microflora o kā mākou ʻōpū, ʻaʻohe waiwai waiwai. No laila, pono e hāʻawi ʻia ka makemake i kēia hihia e hoʻolōʻihi i nā carbohydrates, hiki i kēia mau legumes, cereals, muesli.
E mālama i kou kino me ke aloha a me ka mālama, e hana i ka mea āu i hoʻolālā ai no ka manawa lōʻihi, a e hoʻomanaʻo, ʻo ke kino kou hoa pili ma ke ala i koho ʻia!