ʻO nā protein, nā momona a me nā kaʻa

ʻO ka meaʻai kūpono he ʻepekema paʻakikī e pili ana i ka meaʻai a me kona hopena i ke olakino. ʻO nā meaʻai ʻaʻole hiki i ke kino ke synthesize pono mai ka meaʻai. Ma waena o nā meaʻai e pono ai no ke ola maʻamau, e komo pū:

• nā wikamina;
• nā minerala;
• ʻakika amino;
• ʻakika momona.

ʻO kekahi o kēia mau mea (micronutrients) e pono ai ke kino i nā mea liʻiliʻi loa, ʻo nā mea ʻē aʻe, ʻoi aku ka nui (macronutrients). ʻO ka nele o kekahi o nā meaʻai ke kumu pinepine i ka ulu ʻana o nā maʻi koʻikoʻi. Hoʻonui pinepine i ka momona a me nā pilikia ʻaoʻao.

Macronutrients: ʻIke Kumu

ʻO nā macronutrients, a i ʻole macronutrients, nā meaʻai e hāʻawi i ke kino i ka ikehu a me nā calorie e pono ai. Pono lākou no ka ulu maʻamau, ka metabolism a me ka mālama ʻana i nā hana o ke kino.

Mai ka inoa mai, ua maopopo: ʻo nā macronutrients kahi hui o nā mea e pono ai no ke kanaka i ka nui. Aia ma waena o nā macronutrients: proteins, fats, carbohydrates.

Pihoihoi ka nui o ka poʻe i ka nīnau he aha ka pākēneka o kēia mau mea i ka ʻai i kēlā me kēia lā a me ka nui o nā grams o kēlā me kēia mea e loaʻa i kēlā me kēia lā. Akā no ka pane ʻana, he mea nui e hoʻomaopopo i ke ʻano o kēia mau mea a me nā hana a lākou e hana ai.

ʻO kēia mau papa ʻekolu o nā macronutrients he mau pūʻulu paʻakikī, aia kēlā me kēia me nā ʻāpana he nui. Hiki iā ʻoe ke ʻai i ka nui like (i ka grams) o nā protein, lipids a me nā carbohydrates i kēlā me kēia lā, akā i ka manawa like e hāʻawi i ke kino me nā microelements ʻokoʻa i kēlā me kēia manawa, e pili ana i ka ʻike o nā mea.

No ka laʻana, i nā lawelawe like o ka ʻaila ʻoliva a me ka momona, ʻokoʻa loa nā lipids. No laila, he mea nui ka mālama ʻana i ka meaʻai kaulike a me nā meaʻai like ʻole i mea e mālama ai i ka lokahi o ke kino. A ʻo ka hopena mua loa: ʻaʻole nui ka nui o ka hoʻohana ʻana i nā mea micro a me macro pono (ʻoiai he mea koʻikoʻi kēia), akā ʻo ko lākou ʻano.

Akā i ka hiki ʻana mai i ka hāʻawi ʻana i ka calorie, pono e hoʻomanaʻo i ka waiwai o ka ikehu i 1 grams:

• carbohydrate - 4 calories;
• nā protein - 4 calories;
• momona - 9 calories.

ʻO Carbohydrates – He kumu ʻono o ka ikehu

ʻO nā kalapona ka hui pū ʻana o nā molekole like ʻole e hāʻawi ana ma kahi o 45 pakeneka o ka ikehu no ke kino. ʻOiaʻiʻo, ʻaʻole lawelawe kekahi mau ʻano carbohydrates, e like me ka fiber a me nā starch kūpaʻa, ma ke ʻano he kumu o ka ikehu, akā i ka manawa like e pāʻani i kahi kuleana like:

• hoʻoikaika i ke olakino o ka ʻōnaehana digestive;
• e hoʻoikaika i ka ʻeli ʻana o ka meaʻai a me ka lawe ʻana i nā meaʻai;
• hoʻokuʻu i nā toxins a me nā meaʻawaʻawa.

Nā hana i loko o ke kino

ʻO nā kalapona i loaʻa mai ka meaʻai e wāwahi ʻia i ka glucose a me nā monosaccharides ʻē aʻe. Hoʻonui lākou i ke kiʻekiʻe o ke kō i ka plasma, hāʻawi i ke kanaka me ka ikehu. ʻO ka hana o ka hapa nui o nā carbohydrates ʻo ia ka:

• he kumu maikai no ka ai;
• hoʻohana nā pūnaewele a pau o ke kino no ka ikehu;
• hōʻiliʻili i loko o nā puʻupaʻa a me nā ʻiʻo ʻiʻo i mea e hoʻāla ʻia inā pono;
• pono no ka ʻōnaehana nerve, ka lolo, nā ʻiʻo (ʻo ia hoʻi, ka puʻuwai), nā puʻupaʻa;
• hopena maikaʻi i ka mālama ʻana i ke olakino ʻōpū.

Hoʻokumu ʻia nā kalapona me ka carbon, hydrogen a me ka oxygen. Loaʻa nā haʻalulu maʻalahi a paʻakikī.

Monosaccharides a me disaccharides

Hoʻokumu ʻia nā ʻakika maʻalahi me nā monosaccharides a me nā disaccharides. Hiki iā lākou ke hoʻonui koke i ke kiʻekiʻe o ka glucose. ʻO ka ʻono i ka ʻono, hoʻomoʻa koke ʻia, hāʻawi i ke kino me ka ikehu, a hemo koke.

He kō maʻalahi nā monosaccharides, no ka mea, hoʻokahi ʻāpana. Ma kēia ʻano, hiki iā lākou ke komo i ke kino. ʻAʻole e like me nā kalapona ʻē aʻe, ʻaʻole lākou e koi i ka ʻeli ʻana i ka wā o ka ʻai ʻana. No laila, komo koke nā monosaccharides mai ka meaʻai i ke koko, kokoke koke e hoʻonui i ka nui o ke kō i loko o ka plasma, hāʻawi koke i ka ikehu i ke kino.

Nā laʻana o nā monosaccharides: glucose, fructose, galactose. Loaʻa nā kō maʻalahi i nā nui like ʻole i nā meaʻai mai nā ʻano like ʻole. Loaʻa ka nui o nā huaʻai a me ka meli.

ʻO nā monosaccharides nā kumu nui o ka ikehu. Akā, ʻo ka ʻai ʻana i ka nui o nā sugars maʻalahi me ke kaupaona ʻole me nā polysaccharides a i ʻole oligosaccharides (ʻoi aku ka lōʻihi o ka ʻeli ʻana a no laila e hāʻawi i ke kino me ka ikehu lōʻihi) hiki ke hoʻonui nui i ka glucose koko a ukali ʻia e ka hāʻule ʻana o ka pae.

ʻO ka hopena, i ka wā mua aia kahi hoʻokuʻu nui a me ka ikaika o ka ikehu, e like me ka wikiwiki e hoʻololi ʻia e ka manaʻo o ka luhi. ʻO ka hana pinepine ʻana o ia mau loli ke kumu i ka maʻi diabetes.

Nā disaccharides

ʻO nā disaccharides ka hui pū ʻana o 2 monosaccharides. No nā disaccharides:

• lactose (ka waiū waiu);
• sucrose (papakaukau);
• maltose;
• isomaltose (ke kō i hana ʻia ma muli o ka haki ʻana o ka starch).

ʻO nā disaccharides, e like me nā monosaccharides, hāʻawi i ka meaʻai i kahi ʻono ʻono, a hāʻawi ke kino i ka ikehu wikiwiki. Ma muli o kēia mau waiwai biochemical, ua kapa ʻia lākou he sugars maʻalahi. Hōʻike ʻia i ka nui o nā meaʻai i hana ʻia. ʻO ka hoʻohana pinepine ʻana i nā disaccharides hiki ke alakaʻi i ka piʻi ʻana o ka glucose koko.

No ka mea aia nā disaccharides i ʻelua ʻāpana o ke kō, hele lākou i kahi kaʻina decoupling ma mua o ka komo ʻana i loko o ke kino. No laila, no kēlā me kēia disaccharide, loaʻa i ke kino kāna iho digestive enzyme. No laila, hana ka sucrase ma ka sucrose, lactase - ma ka lactose. Hana ʻia nā enzyme pono i loko o ka ʻōpū. Hiki ke maʻalahi ka assimilation o disaccharides. ʻO ka ʻokoʻa ka lactose.

Aia kekahi poʻe i nele i ka lactase enzyme, ʻo ia hoʻi ʻaʻole hiki i ko lākou kino ke wāwahi i ka lactose i 2 mau mea, e hōʻike ana iā ia iho i ka mea i kapa ʻia ʻo lactose intolerance. ʻO ia hoʻi, he pilikia ka ʻai ʻana i nā huahana waiu no ia poʻe. ʻOi aku ka maʻamau o ka lactose intolerance i nā poʻe ʻelemakule.

ʻAʻole hoʻokomo ʻia ke kō waiu waiu ʻole a kōkua i ka hoʻomohala ʻana o ka maʻi bacteria i loko o ka digestive tract i maikaʻi ʻole i ke kino. ʻO ka hopena, alakaʻi kēia i ka flatulence, heartburn a me ka nausea. Eia kekahi, ʻo ka waikawa i hana ʻia e ka bacteria e hōʻeha i ka hana ʻana o ka ʻōpū ma ke ʻano holoʻokoʻa (e hōʻemi i kona hiki ke hoʻoheheʻe i ka meaʻai), hoʻopōʻino i nā ʻāpana o ka ʻōnaehana digestive. He mea nui no ia poe e hoole i ka ai, aia ka lactose. Ke hōʻike nei kekahi mau haʻawina he pono nā mea hoʻohui lactobacillus no kēia mau maʻi digestive.

Polysaccharides: starch, cellulose a me ka starch kū'ē

ʻO nā molekala kalapona nui (e like me ka fiber a i ʻole ka starch) he hui pū ʻana o kekahi mau monosaccharides i hoʻopili pū ʻia. ʻO ka hoʻohui ʻana o kekahi o lākou hiki ke loaʻa i nā haneli mono-sugars. Kapa ʻia kēlā ʻano paʻakikī he polysaccharides (mai ka "poly" - he nui). ʻO ke kikoʻī o nā pūhui paʻakikī ʻo ia ka hoʻonui ʻana i ke kiʻekiʻe o ka glucose i ke kino me ka mālie, akā hana no ka manawa lōʻihi. ʻO nā ʻakika paʻakikī he starches a me ka fiber.

Mālama nā mea kanu i ko lākou ikehu ma ka hoʻohui ʻana i nā mono-sugars he nui. Hiki i kēlā ʻano paʻakikī ke loaʻa i nā haneli (i kekahi manawa a hiki i kekahi mau tausani) mau molekole glucose. ʻO nā hua mea kanu (e like me nā hua, i manaʻo ʻia e hāʻawi i ka ikaika i nā ʻōpuʻu) he nui ka starch. Ke hoʻomaka ka ulu ʻana o kahi mea kanu ʻōpiopio, wāwahi ʻia ka mākiko i ka glucose a hāʻawi iā ia i ka ikehu e pono ai.

ʻO Starch

Inā ʻai ke kanaka i nā meaʻai maloʻo, e like me ke kulina a i ʻole ka ʻuala, hoʻohana ke kino i nā polysaccharides mai ia mea ma ke ʻano like me nā mea kanu. Pono ka ʻai ʻana o nā starches i ka manawa ma mua o ke kaʻina hana o ka disaccharides.

No laila, hiki iā mākou ke ʻōlelo ʻo ka starch kahi kumu hoʻomau o ka ikehu. ʻAʻole ia e hoʻoulu i ka saturation koi o ke koko me ke kō, ʻo ka hana o ka starch he lohi, kūpaʻa a lōʻihi ka mālama ʻana i ka ikaika i ke kino. A ua manaʻo ʻia he koho maikaʻi no ke olakino.

Hāʻawi ka meaʻai i 2 ʻano nui o nā starch:

• amylose;
• amylopectin.

Hoʻopau wikiwiki ʻia ka amylopectin e ke kino. ʻO ke kaʻina hana o ka absorption o nā starch meaʻai ma mua o ke kaʻina o ka hoʻokaʻawale ʻana i ka mea i loko o nā mea liʻiliʻi - nā ʻāpana pākahi o nā carbohydrates.

Cellulose (fipa)

ʻO ka cellulose meaʻai, a i ʻole fiber, he lālā nō hoʻi ia o ka polysaccharides, kahi ʻohana o nā haʻalulu paʻakikī. Akā, i loko o kēia mea, ua hoʻopili ʻia nā poloka kō e like me ke kumu ʻokoʻa iki, a ʻaʻole hiki i ke kino ke wāwahi i nā kaulahao e hoʻopaʻa ai iā lākou. Akā, hele ka cellulose i loko o ka ʻōpū liʻiliʻi a nui i kona ʻano kumu. Ma muli o kēia maikaʻi, hana ka fiber i nā hana koʻikoʻi no ke kino:

• wikiwiki i ka hoʻopau ʻana i nā toxins a me nā slags;
• ka hoopau ana i ka constipation.

Loaʻa ka cellulose pono i nā mea kanu, nā kīʻaha, nā legumes. ʻO ka mea nui, ʻoi aku ka nui o ka fiber i nā meaʻai i hana ʻole ʻia. No ka laʻana, loaʻa i ka bran ka nui o nā pūhui, akā i loko o ka palaoa ʻaʻole ia. Aia pū ka cellulose i ka ʻili o nā hua, akā ʻaʻole loa i nā mea inu i hana ʻia mai ia mau mea.

Ua kākau mua ʻia e pili ana i nā pono o ka fiber. Hōʻike nā hoʻokolohua i ka loulou ma waena o kahi meaʻai e pili ana i ka nui o ka fiber, a me ka hōʻemi ʻana i ka pilikia o ka hoʻomohala ʻana i nā maʻi oncological, e komo pū ana i loko o ka ʻōpū a me ka mammary glands. ʻO kekahi poʻe noiʻi e wehewehe i kēia ma ka hiki i ka cellulose ke wehe i nā meaʻawaʻawa a me nā meaʻawaʻawa mai ke kino, kahi e kōkua ai i ka'eliʻana maikaʻi.

No laila, pono e hoʻokomo ʻia nā meaʻai me ka nui o ka fiber i nā meaʻai no ka pohō kaumaha. Mālama ka fiber i ke kūlana maʻamau o ka microflora intestinal, kahi e hilinaʻi ai ka palekana o ke kino. ʻO ka nele o ka cellulose i ka meaʻai ke kumu i ka constipation, hoʻonui i ka likelihood o ka hemorrhoids a i ʻole ka maʻi maʻi colon.

ʻO nā hopena maikaʻi o ka fiber:

• hoʻemi i ka hiki ke hoʻomohala i nā maʻi cardiovascular;
• pale i ka ulu ʻana o ka momona;
• hoemi i ka cholesterol.

Pāpaʻa kūpaʻa

ʻO ka ʻāpana hope loa o nā polysaccharides, a i ʻole nā ​​​​mea hoʻoheheʻe paʻakikī, ʻo ia ka starch kūpaʻa. Ua loaʻa kona inoa ma muli o ka hiki ʻole ke hana ʻia i loko o ka ʻōpū liʻiliʻi. ʻO ka hopena, ʻoi aku ka hana o ka pūhui e like me ka cellulose ma mua o ka starch. Ke hele nei i loko o ka digestive tract a komo i ka ʻōpū nui, e like me ka fiber, kōkua ia i ka hana ʻana i nā hua bacteria maikaʻi i loko o ka ʻōpū. Loaʻa ka starch kūpaʻa i ka laiki hihiu, ka bale, ka palaoa piha, a me ka buckwheat.

Aia ma waena o nā ʻelele o nā sugars he oligosaccharides. He keʻa kēia ma waena o ka mono- a me ka polysaccharides. Hiki i ko lākou hale ke loaʻa mai 1 a 10 mau monosaccharides.

Nā kumu ikehu

ʻO nā kumu o nā carbohydrate maʻalahi:

• nā hua a me nā hua;
• nā mea kanu;
• hua waiū;
• nā meaʻono (sugar, honey, syrup);
• nā ʻākena;
• nā mea ʻala maʻemaʻe.

ʻO ke kumu o nā carbohydrate paʻakikī:

• nā meaʻai palaoa;
• palaʻai;
• keke;
• raiki;
• piʻa;
• pi;
• nā mea kanu starchy;
• pea ʻōmaʻomaʻo;
• palaoa.

ʻO ka nui o kēia mau huahana he kumu ia o ka fiber. Loaʻa i ka nui o nā huaʻai, nā huaʻai, nā nati, nā ʻanoʻano, nā legumes, a me nā kīʻaha holoʻokoʻa.

He aha ka papa kuhikuhi glycemic

Hōʻike ʻia ka wikiwiki o kēlā me kēia ʻano kō i ka glucose koko e ka glycemic index. ʻO kona laulā he pālākiō mai ka 1 (ka hopena lohi i ke kino) a i ka 100 (ka saturation wikiwiki loa, ua like kēia hōʻailona me ka wikiwiki o ka hana o ka glucose maʻemaʻe).

Hoʻonui koke nā kalapona me kahi glycemic index kiʻekiʻe. ʻO ka hopena, hoʻonui ka nui o ka insulin i ke koko, e hoʻoulu ai i ka hypoglycemia a me ka pōloli. Ke alakaʻi nei kēia mau mea i ka hoʻohana ʻana i nā calorie keu, ʻo ia hoʻi ke kaumaha.

Hāʻawi nā kalapona me ka haʻahaʻa glycemic index i ka piʻi lohi o ka glucose plasma, kahi e hoʻopau ai i ka lele ʻana o ka hana insulin. ʻO ka ʻai ʻana i nā meaʻai me ka GI haʻahaʻa e hōʻemi i ka pilikia o ka momona, ka maʻi diabetes, a i ʻole nā ​​​​pilikia.

ʻO ka protein - ke kumu o nā mea a pau

He mea koʻikoʻi ka protein i ke kino, no ka mea he ʻāpana ia o ke ʻano o ka hapa nui o nā ʻiʻo, me ka iwi a me ka pilina. Ua hōʻike mua ʻia ke koʻikoʻi o nā protein e ko lākou inoa: "protein" mai ka Helene ʻo ia ka "ma mua".

Hoʻopili ʻia nā protein i ka hapa nui o nā kaʻina hana i loko o ke kino, ʻo ia nā enzymes. Pono ke kino i ka hoʻopiha mau ʻana i nā protein e pani ana i kahi o nā mea make a i ʻole nā ​​​​mea i hōʻino ʻia. Hoʻopili pū lākou i ka ulu a me ka ulu ʻana o ke kino. Mai ka 10 a 35% o nā calorie o ka meaʻai i kēlā me kēia lā e hele mai mai nā meaʻai protein.

ʻO ka hana o nā protein:

• kōkua i ka ulu maʻamau o nā keiki a me nā ʻōpio;
• pono no ka mālama ʻana i ke olakino o nā wahine hāpai;
• hoʻihoʻi i ka ʻiʻo;
• hoʻoikaika i ka ʻōnaehana pale pale;
• hāʻawi i ke kino i ka ikehu ke lawa ʻole nā ​​kalapona;
• kākoʻo i ka nui o ka ʻiʻo (hoʻoikaika i ka ulu ʻana o ka ʻiʻo);
• hoʻoikaika i ka hana o nā hormones;
• he mau enzymes.

Pehea e pōmaikaʻi ai ke kino mai nā protein?

Ua wāwahi ʻia nā protein i nā peptides a me nā waikawa amino. Pono lākou no ka ulu ʻana a me ka hoʻololi ʻana i nā wahi kikoʻī a i ʻole ka hopena o ka hana. Akā inā ʻaʻole i loaʻa i ke kino nā calorie e pono ai ke ola, hiki ke hoʻohana ʻia ka protein ma ke ʻano he kumu ikehu.

ʻO ka 20 amino acids, he 9 mea nui. ʻAʻole hiki i ke kanaka ke synthesize iā lākou, no laila he mea nui e hōʻoia i ka hoʻopiha hou ʻana o kēia mau mea mai ka meaʻai.

Ka Hoʻohana ʻana i ka Protein

Hoʻoholo ʻia ka maʻamau protein i kēlā me kēia lā ma ke kumu o kekahi mau ʻāpana. ʻO kekahi o lākou ka ulu ulu. ʻO ia hoʻi, pono nā keiki i ka wā o ka ulu ikaika i nā protein ma mua o nā pākeke.

Ka lawe ʻana i ka protein i kēlā me kēia lā:

• nā keiki a hiki i 3 mau makahiki - 2,2 g no ka kilo o ke kaumaha;
• mai 3 a 5 mau makahiki - 1,2 g no ka kilo o ke kaumaha;
• nā mākua - 0,8 g no ka kilo o ke kaumaha.

Pono ka poʻe makemake e hoʻonui i ka nui o ka ʻiʻo i ka nui o ka protein.

Nā kumu o ka protein:

• kai kai;
• ʻiʻo wiwi;
• manu;
• hua moa;
• piʻa;
• pi;
• nā huahana soy;
• na anoano;
• waiū waiū.

ʻO nā protein mai nā meaʻai mea kanu, ma ke ʻano he kānāwai, he liʻiliʻi ka momona a me ka cholesterol, hāʻawi i ke kino me ka fiber a me nā meaʻai pono ʻē aʻe.

Loaʻa ka hoʻopiha hou ʻana o ka protein i ke kino ma ka hāʻawi ʻana i nā waikawa amino pono.

He aha nā amino acids?

Hoʻopili ʻia nā protein me nā molekole liʻiliʻi (amino acids). ʻO ke ʻano o ka protein e like me nā lei i kau ʻia ma ke kaulahao. He ʻano ʻokoʻa iki ke ʻano o ka protein i hoʻōla ʻia - he ʻano ʻekolu-dimensional (huli a ʻōwili ke kaulahao iā ia iho, e hana ana i kahi ʻano pōpō). E like me nā haʻahaʻa, ua hana ʻia nā waikawa amino me ke kalapona, hydrogen, a me ka oxygen. Akā ʻaʻole like me lākou, aia pū kekahi i ka nitrogen.

He mea nui e hele mai nā protein i nā ʻano nui like ʻole. ʻO kekahi mau kaulahao amino acid he pōkole a he 50 mau mea, akā ʻo ka hapa nui he 200-400. Hiki i nā pūmua hoʻokahi ke hoʻohui a hana i nā mea i kapa ʻia he paʻakikī protein.

ʻO ka nui o ka protein complexes he iwi, ʻili, kui, lauoho, niho. Hana ʻia lākou me ka collagen, elastin a me keratin. ʻO Collagen, no ka laʻana, he 3 amino acid i wili ʻia i loko o kahi kaulahao cylindrical lōʻihi. Hoʻopili kēia kaulahao i nā kaulahao collagen ʻē aʻe a hana i nā cylinders mānoanoa a ikaika i kapa ʻia he fibrils. Hiki i nā fibrils ke hui pū mai 6 a 20 mau kaulahao collagen, ʻo ia hoʻi he ʻumi tausani o nā amino acids. A ʻo kēia ke ʻano o hoʻokahi wale nō, lawe kaʻawale, protein.

Hoʻokahi ʻakika amino e like me ka waipika maʻalahi - hoʻokaʻawale ke kino i ke ʻano o ka protein i ke kūlana o kahi amino acid ma mua o ka lawe ʻana, ma muli o ke kumu o ka ʻai ʻana i ka carbohydrate. A ma hope wale nō e ʻeli iho i hoʻokahi poloka liʻiliʻi i ka manawa.

Ma hea e ʻimi ai i nā waikawa amino?

Pono ke kanaka olakino ma kahi o 40-65 grams o nā waikawa amino like ʻole i kēlā me kēia lā. Inā ʻaʻole i loaʻa i ke kino ka nui o ka protein i makemake ʻia, hoʻomaka ia e huki i nā waihona mai kona mau ʻiʻo ponoʻī, e luku ana iā lākou. ʻAʻole lawa ka ʻai ʻana i nā waikawa amino hiki ke hoʻoulu i ka ulu ʻana, ka ulu ʻana o ka ʻiʻo maikaʻi ʻole, ka lauoho lahilahi a palupalu, nā maʻi ʻili, kahi ʻōnaehana pale nāwaliwali, a me nā pilikia ʻē aʻe.

ʻO ke kumu o nā amino acids nā protein mai ka meaʻai o nā mea kanu a me nā holoholona. ʻO nā meaʻai waiwai nui loa i ka protein: nati, legumes, iʻa, ʻiʻo a me nā huahana waiu. I nā meaʻai i hana ʻia, hōʻike ʻia ka mea i kekahi manawa ma ke ʻano o kahi peptide - he protein hydrolyzed (ʻo ia nā kaulahao amino i hana ʻia mai 2-200 amino acids). ʻO ia mau meaʻai ʻoi aku ka wikiwiki a me ka maʻalahi o ka ʻeli ʻana.

Nā Pono ʻAkino Pono

Aia he 20 mau ʻano amino acids a pono lākou a pau e ke kino, no ka mea e pili ana kēlā me kēia i ka hana ʻana o ka protein i kekahi pae. Hiki i ka hapalua o ke kino ke synthesize iā ia iho. Eia naʻe, he meaʻai wale nō ke kumu o 9 o lākou. Kapa ʻia lākou he mau amino acids koʻikoʻi. ʻO kēia ka leucine, methionine, phenylalanine, tryptophan a me nā mea ʻē aʻe.

No ke kino, he mea nui ka ratio pololei o nā waikawa amino i kekahi. ʻO ka meaʻai holoholona, ​​no ka laʻana, loaʻa nā amino acids i ka like like me ke kino kanaka. ʻOkoʻa iki ke ʻano o nā protein mai nā meaʻai mea kanu.

He nui ka poʻe meaʻai meaʻai e hopohopo nei ʻaʻole loaʻa nā mea ʻai meaʻai, hōʻole i ka ʻiʻo, i nā protein pono āpau i ke ana piha. Hōʻole nā ​​mea noiʻi ʻē aʻe i kēia manaʻo. Manaʻo lākou: no ka mea he mau amino acid koʻikoʻi nā mea kanu like ʻole, a laila ma ka ʻai ʻana i nā meaʻai like ʻole (mai nā kīʻaha holoʻokoʻa, legumes, a me nā mea kanu ʻē aʻe), he mea maoli ke kiʻi i nā mea koʻikoʻi āpau. Eia kekahi, ʻo kekahi mau meaʻai mea kanu, e like me ka soy, loaʻa i kahi pūmua i like ke ʻano me nā protein i loaʻa i loko o ka ʻiʻo.

ʻO nā momona a me ka inoa maikaʻi ʻole

ʻO nā momona, a i ʻole nā ​​lipid, ʻo ia paha nā macromolecules paʻakikī loa i ka meaʻai. Nui nā ʻano lipid.

ʻO ka mea pōʻino, ua loaʻa i nā momona kahi rap maikaʻi ʻole, ʻo kekahi hapa no ka hoʻololi ʻana o nā calorie i ka momona kino. ʻO ke kumu ʻelua, ʻo ka lipid saturated, trans fats, cholesterol ke kumu o nā pilikia olakino (mai ka maʻi cardiovascular a hiki i ka momona).

Eia naʻe, ʻo ka ʻoiaʻiʻo ʻaʻole maikaʻi nā momona a pau. ʻO ka hapa nui o lākou, he mea nui ia no ke kino. No laila, i ka wā e pili ana i nā momona, pono ʻoe e hoʻokaʻawale i waena o nā hopena olakino maikaʻi a maikaʻi ʻole, e hoʻomaopopo i ke ʻano o nā lipid e hiki ke loaʻa mai kahi meaʻai.

Wahi a ka ʻōlelo aʻo a ka poʻe meaʻai meaʻai, ʻo ka ʻai ʻana o ka calorie i kēlā me kēia lā no 25-35 pākēneka pono e loaʻa i nā momona olakino.

Ka hana ma ke kino:

• hoʻoikaika i ka ulu a me ka ulu maʻamau;
• lilo i kumu o ka ikehu;
• pono no ka lawe ʻana i nā huaora momona;
• he ʻāpana o ka hale kūkulu hale;
• pale i ka pōʻino o nā ʻōpū o loko i ka wā e hele ai, lele, holo, hāʻule ma muli o ka emi ʻana.

ʻO nā momona, e like me nā macromolecules ʻē aʻe, ua hana ʻia me ka carbon, hydrogen, a me ka oxygen. Akā ʻo ka ʻokoʻa o kā lākou hoʻolālā ʻaʻole hiki ke hoʻoheheʻe ʻia i ka wai. ʻO kēia nā mea i kapa ʻia nā mea hydrophobic. Hoʻokaʻawale ʻia nā momona i nā momona momona a me ka glycerol. Pono lākou no ka ulu ʻana o ka ʻiʻo a me ka hana ʻana o ka hormone.

Nā ʻano momona

Ma muli o nā waiwai kemika, hoʻopiha ʻia nā momona, monounsaturated a polyunsaturated.

ʻO nā lipid saturated: nā momona "ʻino", ʻo wai ʻoe?

Hoʻokumu ʻia nā lipid satuted me nā molekole kūpono. Mālama lākou i ko lākou ʻano paʻa i ka lumi wela (koe wale ka ʻaila pama a me ka niu). Nā kumu o ia mau momona: ka pata a me nā momona i loko o ka ʻiʻo.

Ma mua o 50 mau makahiki i hala aku nei, ua hoʻomaka ka poʻe noiʻi e kamaʻilio e pili ana i ka pilina ma waena o ka momona momona a me ka piʻi ʻana o ka cholesterol koko, ʻo ia ke kumu o ka atherosclerosis, ka maʻi cardiovascular. Ua pane koke ka ʻoihana meaʻai i ka ʻōlelo a ka poʻe ʻepekema - ʻike ʻia nā huahana "haʻahaʻa momona" a i ʻole "momona piha" ma nā papa o nā hale kūʻai.

ʻO ka ʻai nui ʻana i ka momona momona a me ka ʻoiaʻiʻo hiki ke hoʻopilikia i ke olakino. Akā ʻo ka pilikia, ʻo ka ʻoiaʻiʻo e pili ana i nā momona saturated wale nō ua laha hewa i nā ʻano lipid ʻē aʻe e pono ai ke kino.

Loaʻa nā momona momona i ka nui o nā huahana ʻiʻo, ʻo ia hoʻi i nā ʻokiʻoki me ka momona paʻa keʻokeʻo. He manaʻo maikaʻi ka hoʻemi ʻana i kāu ʻai ʻana i ka momona momona. Eia naʻe, ʻaʻole hiki iā ʻoe ke hōʻole i nā lipid āpau. He mea nui ia e noʻonoʻo i ka ʻoiaʻiʻo ʻo ka lolo ma kahi o 60% i haku ʻia me ka adipose tissue.

Eia kekahi, ʻo ka meaʻai haʻahaʻa i nā ʻano momona āpau e hoʻonui i ka hopena o nā maʻi hormonal, kōkua i ka hoʻomohala ʻana i nā maʻi cardiovascular, a hoʻemi hoʻi i ka pale a me ka hana o ka lolo.

ʻO ke koʻikoʻi o nā momona monounsaturated

ʻO nā momona monounsaturated ua hoʻohuli ʻia ka manaʻo o nā ʻepekema ma hope o ka ʻike ʻia ʻana o ka poʻe e hahai ana i ka meaʻai Mediterranean ʻoi aku ka liʻiliʻi o ka ulu ʻana i ka maʻi puʻuwai, ka maʻi kanesa, a me ka maʻi rumatika. Ua wehewehe ka poʻe ʻepekema i kēia ʻoiaʻiʻo ma ka ʻoiaʻiʻo o ka meaʻai Mediterranean maʻamau he nui ka nui o ka aila ʻoliva, waiwai i ka monounsaturated oleic fatty acid. Ma waho aʻe o nā ʻoliva, nā avocados, nā ʻalemona, a me nā cashews ka waiwai i nā lipid monounsaturated.

ʻO nā momona monounsaturated (no ka laʻana, ka ʻaila ʻoliva) ma ka lumi wela e mālama i ke ʻano o ka wai, akā paʻakikī i loko o ka friji.

Hoʻomau ka poʻe ʻepekema i nā hoʻokolohua a hōʻoia i kā lākou kumumanaʻo e pili ana i nā waiwai pono o nā momona monounsaturated. Akā ʻaʻole i emi iki ke aʻo ʻana i nā hana o nā lipid polyunsaturated, ʻo ia hoʻi, omega-3 fatty acids.

Nā mea polyunsaturated

ʻO nā momona polyunsaturated (PUFA) i loko o nā molekala, ʻo ke ʻano o nā paʻa ma waena o ia mea ʻokoʻa me nā lipids ʻē aʻe. ʻO kēia ka mea huna no ke aha lākou e noho ai i ka wai ma nā mahana haʻahaʻa.

Nui nā momona polyunsaturated. ʻO ka hapa nui o ia mau mea hiki ke hana ʻia e ke kanaka kūʻokoʻa, koe wale nō ka Omega-6 a me ka Omega-3. A no ka mea he mea nui kēia mau momona momona no ka poʻe, he mea nui ia e hoʻopiha i kā lākou hale kūʻai meaʻai.

Loaʻa nā lipid polyunsaturated i ka nui o nā aila mai nā ʻanoʻano a me nā ʻanoʻano (no ka laʻana, ka aila linseed).

Pono ka Omega-3 a me ka Omega-6

I ka wā e pili ana i ka lipids, ʻaʻole hiki ke poina i nā mea momona koʻikoʻi - linoleic (Omega-6) a me linolenic (Omega-3). Pono lākou no ka hoʻokumu ʻana i nā lipid biologically active (eicosanoids), me nā prostaglandins, thromboxanes, prostacyclins a me leukotrienes. ʻO ka hoʻohana mau ʻana i nā waikawa momona omega-3 e pale i ka ulu ʻana o ka maʻi naʻau coronary.

ʻOkoʻa ka pono o ke kino i nā ʻakika momona koʻikoʻi i ka makahiki.

No nā mākua:

• linoleic acid - 2% o nā calorie i kēlā me kēia lā;
• linolenic acid - 0,5% o ka nui o nā calorie.

ʻO ka waikawa Linoleic, i kapa ʻia ʻo Omega-6, loaʻa i ka nui o nā aila mai ka cereals, nati, pīni, hua sunflower, sesame seeds, kulina, soybeans, peanuts, paukena. He kakaikahi ka hemahema o ka Omega-6, no ka mea, aia keia waika momona ma na mea ai he nui. Ma waho aʻe o nā mea i haʻi mua ʻia, ʻo ka pipi a me ka moa nā kumu maikaʻi o ka linoleic acid.

ʻO ka nele o ka omega-3 (linolenic acid) e pili ana i ka ulu ʻana o nā maʻi e like me ka maʻi maʻi maʻi (mai nā kaʻina o ka ʻōpū i ka rheumatoid arthritis), ka maʻi cardiovascular, distraction a me ka hyperactivity. Loaʻa ka alpha-linolenic acid i ka nui o ka paukena, linseed, rapeseed, soybean aila, kekahi mau lau lau, akā ʻo ka hapa nui o nā iʻa kai ʻaila.

Akā ʻaʻole lawa ka ʻai mau ʻana i ka omega-3 a me omega-6 wale nō. He mea nui e pili i kekahi ratio ma waena o kēia mau momona momona. Manaʻo nā meaʻai meaʻai i ka ratio maikaʻi loa o ka omega-3 i ka omega-6 he 1: 2. Eia nō naʻe, i ka hoʻomaʻamaʻa, no nā mea he nui, ʻo kēia ratio he 1:25. No ka hoʻokō ʻana i kahi ratio ʻoi aku ka maikaʻi, pono e hoʻemi i ka nui o ka omega-6 i ka meaʻai a hoʻonui i ka omega-3. Hiki ke maʻalahi kēia ma ka hoʻemi ʻana i ka ʻai ʻana i ka ʻiʻo, ka waiū a me nā meaʻai i hoʻomaʻemaʻe ʻia. Akā i ka manawa like, e hoʻonui i nā ʻāpana o ka iʻa (ʻoi aku ka maikaʻi o ka salmon), ka ʻaila flaxseed, walnuts, nā lau lau ʻōmaʻomaʻo.

Nā momona "ʻino".

ʻO ka hydrogenation hapa o nā ʻakika momona unsaturated (hoʻohana ʻia i ka ʻoihana meaʻai) alakaʻi i ka hoʻokumu ʻana i nā momona trans. Hiki iā lākou ma ka lumi wela ke mālama i kahi ʻano paʻa a semi-solid paha. Loaʻa ka nui o nā waikawa trans fatty i nā kuki, nā keke, nā pahū, nā ʻāpana. I ka kuke ʻana, hoʻohana ʻia kēia mea e hoʻolōʻihi i ke ola o ka confectionery. Akā ʻo nā momona trans e alakaʻi i ka piʻi ʻana o ke kiʻekiʻe o ka cholesterol i loko o ke koko, hiki ke hoʻonāukiuki i ka ulu ʻana o ka maʻi naʻau coronary.

ʻO kekahi o nā hana koʻikoʻi o ka lipids ʻo ia ka mea nui o nā membrane i nā ʻāpana āpau o ke kino kanaka. Akā ʻo nā ʻano momona like ʻole - unsaturated, monounsaturated, a polyunsaturated - pono i nā nui like ʻole. Pono mua nā pūnaewele i nā ʻano polyunsaturated a me nā ʻano monounsaturated. Hāʻawi lākou i nā membrane e noho mālie a paʻa. Ke kiʻekiʻe loa ke kiʻekiʻe o ka momona momona, lilo nā membrane cell i paʻa, emi kā lākou hana, nalowale lākou i ka hiki ke pale i nā ʻāpana o loko o nā cell, e hele i nā kinikona i hoʻoheheʻe ʻia i ka wai ma o lākou.

Nā kumu o nā lipid i nā meaʻai

Nā momona momona:

• ʻaila ʻoliva;
• pata pīnī;
• avokado;
• na anoano;
• hua kukui

Nā momona polyunsaturated:

• aila kulina;
• aila soya;
• ʻaila linseed;
• iʻa ʻaila;
• walnuts;
• kekahi mau hua.

ʻO ka momona momona:

• ʻiʻo ʻulaʻula momona;
• waiū waiū;
• pata;
• ʻAila pāma;
• ʻAila niu;
• tī;
• mea ʻai waiū.

Trans momona:

• margarine;
• laha;
• mea ʻono;
• nā ʻuala;
• belyashi.

Pehea e hoʻohana ai ke kino i nā proteins, carbohydrates a me nā momona

He mīkini kupaianaha ke kino kanaka, hiki iā ia ke aʻo e ola i kēlā me kēia ʻano meaʻai, hoʻololi i nā ʻano meaʻai like ʻole. Ua hoʻoili ʻia kēia mana mai kona mau kūpuna mai, kahi i hilinaʻi ʻia ai ka pinepine o ka ʻai ʻana i ka meaʻai a me ka meaʻai i nā kumu kumuhana (holo holomua a i ʻole, no ka laʻana, ka maikaʻi o ka ʻohi ʻana i nā berry ma kahi kokoke).

Loaʻa i ke kanaka hou nā calorie i ka nui o ka nui a me ka ʻole o ka nui o ka ikehu. A ʻo nā pilikia meaʻai a pau e noho nei me Homo Sapiens, ʻo ia ka hui kūpono o nā macronutrients nui no ke ola, e hōʻoia ana i ke kaulike o ka ʻai ʻana o nā protein, nā momona a me nā kalapona. Akā ʻo kēia, auwe, hāʻule no nā mea he nui.

ʻO ka manawa e nahu ai ke kanaka i kahi ʻāpana ʻiʻo, kahi pai, a i ʻole kahi mea kanu, hoʻomaka kahi kaʻina hana paʻakikī o ka digestion. Hoʻoponopono ke kino i kēlā me kēia ʻāpana meaʻai i ʻai ʻia, a wāwahi iā ia i loko o nā meaʻai liʻiliʻi loa. Hoʻololi ka paʻakikī o nā hopena kemika i ka meaʻai mai kona ʻano maʻamau i mau ʻāpana kemika pākahi e lilo i wahie no nā kaʻina hana he nui. ʻO nā proteins, carbohydrates a me nā momona e hele i kahi kaʻina metabolic lōʻihi. A loaʻa i kēlā me kēia macronutrient kona ʻano ponoʻī.

Ke loaʻa kēia mau mea ʻekolu i ka nui i koi ʻia, ʻo ka mea mua, hoʻohana ʻia nā kō a me nā momona ma ke ʻano he kumu ikehu, no ka mea aia kahi pilina ma waena o ka metabolism o nā carbohydrates a me nā lipids. ʻO nā protein i kēia manawa he kumu hale no nā ʻiʻo, nā hormones.

ʻO ka protein i loaʻa mai ka meaʻai, ʻokiʻoki ke kino i nā ʻāpana (amino acids), a laila hoʻohana ʻia e hana i nā protein hou me nā hana kikoʻī. Hoʻonui lākou i kekahi mau hopena kemika i loko o ke kino, kōkua i ka pilina ma waena o nā cell. Me ka nele o ka carbohydrates a me nā momona he kumu ia o ka ikehu.

Hāʻawi nā lipid i ke kino me ka hapalua o ka ikehu e pono ai. ʻO ka momona i loaʻa mai ka meaʻai e wāwahi ʻia i loko o nā waikawa momona, i hoʻouna ʻia i loko o ke koko. Mālama ʻia nā triglycerides i loko o nā pūnae momona.

Eia nō naʻe, hiki ke mālama ʻia nā ʻakika i loko o ke kino i nā mea liʻiliʻi. Loaʻa mai ka meaʻai, ua wāwahi ʻia lākou i loko o nā ʻāpana liʻiliʻi a i ke ʻano o ka glucose e komo i ka ʻōnaehana circulatory a me ka ate, e pili ana i nā pae koko koko. E ʻoi aku ka maʻalahi o ke kino i ka ʻae ʻana a me ka hana ʻana i kahi hapa nui o ke kō ma mua o ka momona. ʻO ke koena o nā carbohydrates (ʻo nā mea i hiki ʻole i ke ake ke mālama iā ia iho no ka hana ʻana i ka glucose) e hoʻololi ʻia i ka momona lōʻihi. Ke manaʻo ke kino i ka nele o ka carbohydrates, hoʻohana ia i nā momona mai nā waihona no ka ikehu.

A ʻoiai ʻo ka lipid he kumu maikaʻi o ka ikehu no kahi kokoke i ke kino holoʻokoʻa, aia kekahi mau ʻano o nā cell i loaʻa nā pono kūikawā. ʻO nā mea nui ma kēia papa inoa he mau neurons (nā pūnaʻi lolo). Hana maikaʻi lākou inā loaʻa i ka meaʻai nā carbohydrates, akā aneane hiki ʻole ke hana ma ka momona wale nō. He pōʻino ka ʻai haʻahaʻa no ka hana o ka lolo.

ʻAʻole i emi iki ka pōʻino o ka protein: me ka nele o nā protein, hoʻomaka ke kino e luku i kāna mau ʻiʻo ponoʻī.

ma kahi o ka epilog

Hoʻohana ʻia nā macronutrients ma ke ʻano he hale kūkulu. Mālama nā momona olakino i ka mālama ʻana i nā membrane cell a pale i nā kaʻina inflammatory. ʻO kahi papa kuhikuhi i hana ʻia i nā huahana kūpono he hōʻoiaʻiʻo ia e loaʻa i ke kino nā haʻalulu paʻakikī, nā momona "maikaʻi" a me nā protein i ka nui e pono ai.

Eia kekahi, ʻo ka meaʻai kaulike he ʻano piha o nā meaʻai, nā minerala, nā huaora a me nā ʻano trace nui no ke olakino. ʻO ia ka pilina o nā mea o ke kiko piha o nā meaʻai e pale ai i nā maʻi a me ka wā kahiko, e hāʻawi i ka ikehu a me ka ikaika e pono ai. ʻAe, ʻoiaʻiʻo, mai poina e pili ana i nā aniani 6-8 o ka wai i ʻōlelo ʻia e nā mea ʻai meaʻai, pono ia no ka hoʻokō ʻana i nā kaʻina hana kemika.