E like me ka mea i ʻike ʻia mai ka biochemistry, ʻO kēlā me kēia huahana he hōʻiliʻili o nā kemika. Me ke kōkua o ka ʻai ʻana, lawe ke kino i kēia mau mea mai nā meaʻai, a laila hoʻohana iā lākou no kāna pono ponoʻī. I ka manawa like, hoʻopilikia nui kekahi mau meaʻai i ke kino, ʻoi aku ka liʻiliʻi o kekahi. Ua ʻike ʻia ka noiʻi ʻana i nā mea, inā ʻaʻole a nele paha, he mea pōʻino i ke olakino. Ua kapa ʻia kēia mau mea he "mea nui", aia lākou 4 pūʻulu o nā mea waiwai:
Pūʻulu I - macronutrients:
protein - 8 amino acids (no nā keiki - 10 amino acids),
momona - 4 mau ʻano momona momona a me kā lākou derivative - cholesterol,
carbohydrates - 2 mau ʻano o ka carbohydrate,
II pūʻulu - 15 minerala
III hui - 14 mau huaora
Pūʻulu IV - fiber meaʻai
Ma kēia ʻatikala, e ʻimi mākou i kahi o kēia mau mea i loaʻa i ka ʻiʻo o nā holoholona a me nā manu, a aʻo pehea e pani ai iā lākou me nā huahana ʻē aʻe - nā kumu o kēia mau meaʻai.
ʻO nā meaʻai ʻē aʻe i loko o nā meaʻai e pili ana i ke kino i kahi liʻiliʻi, a me ko lākou nele i nā loli nui o ke olakino ʻaʻole i ʻike ʻia. Kapa ʻia lākou he "mea nui" a i ʻole nā mea ʻai meaʻai liʻiliʻi, ʻaʻole mākou e hoʻopā iā lākou ma kēia ʻatikala.
Māhele I. Hoʻololi i nā huahana ʻiʻo e nā macronutrients (proteins, fats, carbohydrates)
E ʻike kākou i nā mea koʻikoʻi i loaʻa i loko o nā huahana ʻiʻo a hoʻohālikelike me ka ʻike awelika o nā mea like i nā mea kanu. E hoʻomaka kākou me nā macronutrients.
1. Hoʻololi i nā huahana ʻiʻo no nā protein
E nānā mākou i ka ʻike protein i nā huahana ʻiʻo a me nā koho no ka hoʻololi ʻana iā lākou me nā huahana ʻē aʻe. Hōʻike ka papa ma lalo nei i ka helu hoʻohālikelike o nā meaʻai pono i loko o ka ʻiʻo a me nā ʻano o nā holoholona a me nā manu i hoʻohālikelike ʻia i nā waiwai awelika o kēia mau mea like i nā meaʻai mea kanu. Hōʻike ka ʻulaʻula i ka nele o nā meaʻai i nā mea kanu i hoʻohālikelike ʻia me nā huahana ʻiʻo, hōʻike ka ʻōmaʻomaʻo i kahi keu.
Eia a lalo:
Ma ka laina 1 - ka awelika o nā meaʻai i loko o nā ʻiʻo a me nā kino o nā holoholona a me nā manu
Ma ka laina 2 - ka nui loa o ka meaʻai meaʻai hiki ke loaʻa mai nā huahana ʻiʻo
ʻO ka lālani 3 ka nui awelika o kahi meaʻai i nā meaʻai mea kanu, me ka cereals, legumes, nati, hua, huaʻai a me nā huaʻai, nā mea kanu a me nā mea kanu, nā halo.
Laina 4 - ka nui loa o ka meaʻai hiki ke loaʻa mai nā mea kanu
ʻO ka lālani 5 - ka huahana lāʻau champion i loaʻa ka nui o nā meaʻai mai ka hui o nā huahana lāʻau
No laila ke ʻike nei mākou i kēlā Ma ka awelika, ma ke ʻano o nā calorie, ʻaʻole haʻahaʻa nā mea kanu i nā holoholona. No laila, i ka wā e hoʻololi ai i kahi meaʻai mea kanu, ʻaʻohe pono e hoʻohui i ka meaʻai me nā meaʻai mea kanu kiʻekiʻe-calorie kūikawā.
Ma ka protein ʻokoʻa ke kūlana: ʻike mākou he 3 mau manawa haʻahaʻa ka nui o ka protein i loko o nā mea kanu ma mua o nā huahana holoholona. No laila, inā ʻaʻole ʻoe e manaʻo e hoʻololi i ka ʻiʻo me nā huahana protein ʻē aʻe, a laila me ka hōʻemi ʻana a i ʻole ka hoʻokuʻu ʻana i ka meaʻai mai ka ʻiʻo, e hoʻomaka ka liʻiliʻi o ka protein e komo i loko o ke kino a nui ka pilikia o ka loaʻa ʻana o nā hōʻailona o ka nele o ka protein.
Pehea e hōʻike ai ka nele o ka protein iā ia iho a pehea e nānā ai iā ʻoe iho? No ka hana ʻana i kēia, e noʻonoʻo i ke kumu e hoʻohana ai ke kino i ka protein - mai ʻaneʻi e ʻike mākou i ke ʻano o kona hemahema i ka hana.
1. ʻO ka protein kahi mea kūkulu hale.
ʻO ka ʻoiaʻiʻo ʻo ke kino he ʻumi o nā trillion o nā cell, kēlā me kēia cell i kona ola ponoʻī. ʻO ke ola o ke kelepona ma muli o kāna hana (no ka laʻana, ola ke akepaʻa he 300 lā, ola ke koko he 4 mahina). Pono e hoʻololi pinepine ʻia nā mea make. Pono ke kino i ka wai a me ka protein no ka hana ʻana i nā cell hou. ʻO ia hoʻi, he hale mau ke kino, a pono mau kēia hale i ka wai a me ka sima. Hana ʻia ka protein e like me ka cement i loko o ke kino. ʻAʻohe protein a ʻaʻole lawa - ʻaʻole i hoʻopiha ʻia nā cell, ʻo ia ka hopena, ua hoʻopau lohi ke kino, me nā ʻiʻo, a ʻaʻole hiki i ke kanaka ke hana i ka nui o nā hoʻoikaika kino āna i hana ai ma mua.
2. Protein - he mea hoʻoikaika i nā kaʻina hana.
ʻO ka manaʻo ma ʻaneʻi ʻo ia ke hele mau nei nā kaʻina metabolic i loko o ke kino - komo nā mea i loko o ke kelepona a ma laila e hoʻololi ʻia ai i mau mea ʻē aʻe, ʻo ka huina o kēia mau kaʻina i kapa ʻia he metabolism. I kēia hihia, waiho ʻia nā mea i hoʻohana ʻole ʻia i loko o ka waihona, ʻoi loa i loko o ke kiko adipose. Hoʻonui ka protein i nā kaʻina metabolic āpau, a i ka wā e komo ai ka protein liʻiliʻi i ke kino, ʻaʻole wikiwiki nā kaʻina hana, hele mālie lākou, kēlā me kēia, ke emi nei ka metabolic rate, ʻoi aku ka nui o nā meaʻai i hoʻohana ʻole ʻia, i waiho ʻia i loko o ka adipose tissue. Ma waho, ʻike ʻia ka emi ʻana o ka metabolic rate i ka loaʻa ʻana o ke kaumaha e kū'ē i ke ʻano o ka meaʻai maikaʻi ʻole, ka lethargy, nā hopena lohi a me nā kaʻina hana a pau, me ka noʻonoʻo, a me ka lethargy maʻamau.
3. ʻO ka protein ke kumu o nā enzyme digestive.
I kēia kūlana, ke kamaʻilio nei mākou e pili ana i ka nele o ka protein. Lawe ʻia ka digestion i ka nui ma muli o nā enzyme digestive. ʻO nā enzyme digestive kekahi mau protein. No laila, inā ʻaʻole lawa ka protein i loko o ka meaʻai, he liʻiliʻi nā enzyme i hana ʻia, no laila, ʻaʻole maikaʻi ka ʻai ʻana i ka meaʻai, kahi e alakaʻi ai i nā maʻi digestive, ka hōʻemi ʻana i nā ʻano meaʻai i loko o ka meaʻai, a me ka maikaʻi ʻole o ka lawe ʻana i nā meaʻai. ua hoʻokahe ʻia.
4. Protein - ka lawe ʻana i nā minerala.
Ma kahi kokoke i ka poʻe a pau e hele mai i oʻu nei, ma ka meaʻai mea kanu, ke noi nei au e hana i kahi loiloi lauoho no nā mea trace. Hōʻike ka loiloi lauoho i ke kiʻekiʻe o nā mea koʻikoʻi i ke kino ma kahi o 6-8 mau mahina. ʻO ka mea pōʻino, ʻaʻole ia he mea maʻamau ka loaʻa ʻole o hoʻokahi a ʻoi aku paha o kēia mau mea. ʻO kēia hemahema ke kumu, ma kekahi ʻaoʻao, ma muli o ka nele o kēia mau mea iā lākou iho i ka meaʻai, a ma kekahi ʻaoʻao, ma muli o ka ʻai ʻana. He aha ka mea e hoʻoholo ai i ka absorption o nā minerala? No ka laʻana, komo ka celery i ke kino, nui ka sodium i loko o ka celery, ua hoʻokuʻu ka digestion i ka sodium a i kēia manawa ua mākaukau ia e komo i loko o ke keʻena, akā ʻaʻole hiki i ka sodium ke komo i kāna iho, pono ia i kahi protein transport. Inā ʻaʻohe pūmua, a laila e hele kekahi hapa o ka sodium me ke komo ʻole i loko o ke keena. ʻO ia hoʻi, ua hōʻea mai ka mea kaʻa (chemical element), akā ʻaʻohe kaʻa (squirrel) e lawe iā ia i ka home (i ka hale). No laila, me ka nele o ka protein, hiki mai ka hemahema o nā mea i loko o ke kino.
I ʻole e lawe iā ʻoe iho i ka nele o ka protein i ka wā e hoʻokuʻu ai i ka meaʻai mai nā huahana ʻiʻo, e hoʻololi i ka protein mai ka ʻiʻo me ka protein mai nā huahana ʻē aʻe. He aha nā meaʻai i lawa ka protein e pani ai i ka ʻiʻo?
ʻO ka protein ma ke ʻano o ka meaʻai
Hiki ke ʻike ʻia ma ke kiʻikuhi e Nui ka protein i loko o ka iʻa, ka paʻakai, ka hua manu a me nā legumes. no laila ma kahi o nā huahana ʻiʻo, e ʻai i kēlā mau huahana protein e pili ana i kāu ʻano meaʻai i kēia manawa, ma ka liʻiliʻi ma ka nui like me kāu ʻai ʻana i ka ʻiʻo. ʻO ke kī, nā nati, a me nā ʻanoʻano (ʻo ia hoʻi nā ʻanoʻano paukena) he kiʻekiʻe nō hoʻi i ka protein, akā kiʻekiʻe nō hoʻi i ka momona, no laila inā ʻoe e hoʻopiha i ka protein me kēia mau ʻano meaʻai, i ka wā lōʻihi, e hōʻiliʻili ka momona i loko o ke kino me ka protein, kahi e alakaʻi ai. i ke kaumaha nui.
ʻEhia ka nui o ka protein e pono ai ʻoe e ʻai i kēlā me kēia lā no ka hana maʻamau? Hōʻike ka hoʻomaʻamaʻa a me ka noiʻi ʻana, me ka nānā ʻole i ke ʻano o ka meaʻai, he nui maikaʻi no ke kanaka makua 1 g o ka protein (ʻaʻole kahi huahana protein, akā he mea) no 1 kg o ke kaumaha o ke kino, no nā keiki a me nā mea pāʻani - ʻoi aku kēia helu.
No ka loaʻa ʻana o kēia nui o ka protein, e noʻonoʻo ana i nā meaʻai ʻē aʻe i ʻai ʻia i kēlā me kēia lā, ʻike ʻia kēlā E ʻai ma ka liʻiliʻi i hoʻokahi huahana protein i kēlā me kēia lā, no ka laʻana, inā he cottage cheese, a laila i ka nui o 150-200g, inā legumes, a laila i ka nui o 70-150g. i ke kaumaha maloʻo. ʻO kahi hopena maikaʻi ʻo ia ka hoʻololi ʻana i nā meaʻai protein - no ka laʻana, i kekahi lā aia ka cheese cottage, ʻo kekahi - nā lentils.
Ua kākau pinepine ʻia ma ka meaʻai meaʻai ʻaʻole pono ka nui o ka protein e like me ka meaʻai kuʻuna. Eia naʻe, ʻo koʻu ʻike pilikino a me ka ʻike o ka poʻe e hoʻopili mai iaʻu e hōʻike maopopo ana i ka kumu ʻole o ia mau ʻōlelo. ʻAʻole pili ka nui o ka protein i kēlā me kēia lā i ke ʻano meaʻai. Inā ʻaʻole maopopo ke kanaka e hoʻololi i ka ʻiʻo me nā huahana protein ʻē aʻe i kēlā me kēia lā a i ka nui kūpono, a laila e hoʻomohala ʻia kēlā kanaka i nā hōʻailona o ka nele o ka protein.
He mea kūpono hoʻi e noʻonoʻo ʻaʻole wale i ka nui o ka protein i loaʻa i kēia huahana, akā pū kekahi hoʻohui pūmua.
ʻO ke kino, i ka loaʻa ʻana o ka protein, hoʻokaʻawale iā ia i loko o nā waikawa amino, e like me nā cubes, i hiki ke hoʻohui ʻia kēia mau amino acids i ka hui kūpono. Ua like ke kaʻina hana me ke kūkulu hale me nā poloka Lego. No ka laʻana, pono ʻoe e kūkulu i hale mai 5 ʻulaʻula cubes, 2 uliuli a me 4 ʻōmaʻomaʻo. I kēia hihia, ʻaʻole hiki ke pani ʻia kahi ʻāpana o kahi kala me kahi ʻāpana o kahi kala ʻē aʻe. A inā he 3 mau pōhaku ʻulaʻula wale nō kā mākou, a laila, e nalowale ana ʻo 2, ʻaʻole hiki iā ʻoe ke kūkulu hou i hale. E waiho wale nā kikoʻī ʻē aʻe a ʻaʻole e loaʻa ka pōmaikaʻi. No ke kino, 8 cubes, ʻo ia hoʻi, 8 amino acids, ka mea nui loa. Mai ia mau mea, kūkulu ke kino i nā ʻano mea like ʻole e pono ai. A inā ʻaʻole lawa kekahi ʻano cubes, a laila ʻaʻole hiki i ke kino ke hoʻohana piha i nā waikawa amino ʻē aʻe. He mea nui ka helu o nā amino acids a me nā ʻāpana i hui pū ʻia me kekahi. Ma ke ʻano o ka pili ʻana o nā amino acid i kekahi i kekahi, hoʻoholo lākou e pili ana i ka pono o ka huahana protein.
ʻO wai ka huahana protein i kaulike loa a loaʻa nā ʻakika amino a pau ma ka ʻāpana kūpono? Ua hōʻike ka World Health Organization (WHO) ma o ka noiʻi ʻana i ke ʻano o ka protein kūpono. Hōʻike kēia ʻano hana i ka nui a me ke ʻano o ka amino acid i loko o ka huahana no ke kanaka. Ua kapa ʻia kēia ʻano helu helu amino acid. Aia ma lalo kahi papa o ka pilina ma waena o ka hui ʻana o ka waikawa amino o nā huahana protein like ʻole a me ka helu amino acid WHO. Hōʻike ka ʻulaʻula i ka hemahema i hoʻohālikelike ʻia me ka nui i ʻōlelo ʻia e WHO.
ʻO ka ʻike pili o nā waikawa amino i nā huahana protein
Maʻiʻo piha o nā waikawa amino i nā huahana protein
Hiki ke ʻike ʻia ma nā papa:
1. ʻAʻole nā mea kanu a holoholona ʻAʻohe protein kūpono no ke kanaka, ʻO kēlā me kēia ʻano protein kona mau "ikaika a me nā nāwaliwali";
2. ʻAʻole hiki ke kiʻi i ka ʻakika amino maikaʻi loa mai kahi ʻano huahana protein, no laila He mea maʻalahi ka hana ʻana i kahi meaʻai protein ʻokoʻa a hoʻololi i nā ʻano huahana protein like ʻole. No ka laʻana, inā ʻaʻole hiki i ke kino ke lawe i ka lysine mai nā hua paukena, a laila e loaʻa iā ia ka manawa e lawe ai i ka lysine mai, no ka laʻana, nā lentils a i ʻole ka cottage cheese;
3. ʻAʻole i loaʻa i ka ʻiʻo e pili ana i nā waikawa amino koʻikoʻi nā hiʻohiʻona kūʻokoʻa, kēlā me kēia, me kahi ala kūpono Hiki ke hoʻololi ʻia nā huahana ʻiʻo me ka hui pū ʻana o nā ʻano huahana protein ʻē aʻe, i hōʻoia ʻia e ka hana.
4. Hiki ke kapa ʻia ka ʻiʻo he huahana protein maikaʻi inā ʻaʻole nui nā hemahema ma ke ʻano o nā hormones, palaho i loko o ka ʻōpū, nā lāʻau i loko o ka ʻiʻo, a me ke ʻano o ka noho ʻana o nā holoholona a me nā manu ma nā mahiʻai, no laila hoʻokuʻu ʻia mai ka ʻiʻo, ma muli o kona pani piha ʻana no kēlā me kēia mea koʻikoʻi o ka meaʻai, hoʻomaʻemaʻe i ke kino, pono ke olakino a me ka ʻike.
ʻAʻole mālama ke kino i ke ʻano, pono ia i nā meaʻai, i ka hihia o ka protein, ʻo ia nā amino acids. ʻo ia ke kumu e koho nou iho i na mea ai i oluolu ia oe a e ai ia mau mea i kela la i keia la i ka nui kupono.
ʻOi aku ka maikaʻi e hoʻololi mālie i kekahi huahana me kekahi. Inā ʻaʻole ʻoe i ʻai nui i nā legumes ma mua, pono kou kino i ka manawa e aʻo ai pehea e loaʻa ai nā waikawa amino mai nā legumes. Hāʻawi i kou kino i manawa e aʻo ai pehea e hana ai i kāna hana hou. ʻOi aku ka maikaʻi o ka hoʻohaʻahaʻa haʻahaʻa i ka nui o nā huahana ʻiʻo, ʻoiai e hoʻonui ana i ka nui o nā huahana e pani ana iā lākou. Wahi a nā haʻawina, ʻo ka loli o ka metabolism e pili ana i 4 mau mahina. I ka manawa like, i ka wā mua, ʻaʻole makemake nā huahana hou. ʻAʻole kēia no ka mediocre ka ʻono, akā no ka maʻa ʻole o ke kino, ʻaʻole ia e hoʻoulu i kou makemake hormonally. Pono ʻoe e hele i kēia manawa, ma hope o 2 mau pule, e hoʻomaka ana nā huahana hou e ʻono. Ma ka hana ʻana me ka noʻonoʻo a me ka hoʻomau, e kūleʻa ana ʻoe.
E heluhelu e pili ana i ka hoʻololi ʻana i nā huahana ʻiʻo no nā meaʻai ʻē aʻe e pono ai ke olakino ma nā ʻāpana aʻe o ka ʻatikala.