ʻO ka protein ka paukū kūkulu no kā mākou pūnaewele, nā mākala a me nā aʻa. He kuleana ia no nā hana he nui i loko o ke kino, a no laila pono kēlā me kēia o mākou e lawa i ka nui o ka protein me ka meaʻai i kēlā me kēia lā.
ʻO ka mea pōʻino, aia ka manaʻo nui loa ʻaʻole hiki i ka poʻe e kaupalena iā lākou iho i ka ʻiʻo a me nā huahana holoholona ke loaʻa ka nui o ka protein i makemake ʻia… Lohe pinepine au i kēia e pili ana i kaʻu meaʻai. He oiaio anei?
ʻO ka pane, hiki i ka meaʻai i hoʻolālā maikaʻi ʻia ke loaʻa i ka nui o ka protein e mālama ai iā ʻoe i ke olakino a me ka hana. E ʻai i nā meaʻai like ʻole a loaʻa nā meaʻai a pau āu e pono ai. Me ka hoʻololi ʻana i kahi meaʻai mea kanu, hoʻomaka wau e hoʻohana i nā huahana hou he nui, ʻo kekahi o ia mau mea aʻu i lohe ʻole ai ma mua! A, ʻoiaʻiʻo, ʻaʻohe oʻu manaʻo e hiki ke lilo i kumu maikaʻi loa o ka protein, nā huaora a me nā minela, no ka laʻana:
- nā nati: 45 gram o nā nati, kaukaʻi ʻia i ka ʻano, loaʻa mai ka 4 a i ka 7 mau kolamu o ka protein,
- nā ʻanoʻano (no ka laʻana, hemp): i 30 mau lūlū, e pili ana i ka ʻano, aia mai 5 a 10 mau huna o ka protein,
- nā soybeans ʻōmaʻomaʻo: 150 gram o nā pīni i kuke ʻia i loaʻa he 17 gram o ka protein,
- chickpeas: 160 gram o ka moa i hoʻopau ʻia i loko o ka 14 gram o ka protein,
Lentil: 200 gram o ka palaoa i kuke ʻia = 18 gram o ka protein
- nā legume: pili hou i ke ʻano o nā legume, no ka laʻana, i 150 mau huna o nā pīni ʻeleʻele i hoʻolapalapa ʻia, 15 gram o ka protein,
- kaʻu cereal punahele ʻo ia ka quinoa: he 185 mau kolamu o ka quinoa i hoʻolapalapa ʻia he 8 gram o ka protein,
- palaoa: 170 gram o ka mila mill i loaʻa iā 6 gram o ka protein,
- amaranth: 240 gram o ka amaranth pau i loaʻa 9 mau mika o ka protein,
- tofu: ma 120 gram, 10 gram o protein,
- He waiwai nui ka Spirulina a me nā limu ʻē aʻe i ka protein, ʻelua mau punetēpu o ka pauka spirudin maloʻo i loaʻa he 8 mau kolamu o ka protein.
Eia kekahi o kaʻu mau papa kuhikuhi e pili ana i kēia mau mea kanu: amaranth me nā mea kanu, lobio ʻulaʻula, quinoa, laiki me nā pīni, hummus, sup lentil.
A hiki ke hoʻohui ʻia nā hua spirulina a me ka hemp i nā mea leʻaleʻa a me nā wai.
Ma ka laulaha, nui nā mea kanu i loaʻa ka nui o nā protein, ʻo ia ke kumu e ʻōlelo ai nā nutristists i ka ʻai ʻana i nā meaʻai like ʻole a puni ka lā, hiki iā ʻoe ke lawa ka protein. ʻO kahi laʻana, 180 gram o ka milo kuke i kuke ʻia i loko o 5 mau kolamu o ka protein, a me ka 140 gram o ka broccoli i kuke ʻia i loaʻa nā 3 gram o ka protein.
Pono e hoʻomākaukau ʻia ka protein i kēlā me kēia papaʻai, keu hoʻi i nā papa mea kanu. E hoʻāʻo e hoʻokomo i kahi kumu protein i hoʻokumu ʻia me nā mea kanu me kēlā me kēia pāʻina e hōʻoia i kāu piha o nā amino acid i ka lā holoʻokoʻa.
Ma mua o kāu nīnau e pili ana i ka nui o ka protein e pono ai i ke kanaka i kēlā me kēia lā, e ʻōlelo wau he mea nui kēia a pili i nā kumu he nui: kou nohona, pahuhopu, digestion, kaupaona, ʻano protein i hoʻopau ʻia. Ma ke ʻano laulā, ʻo ka RDA, e like me ka American Academy of Nutrition and Dietetics, he 56 gram no nā kāne a me 46 gram no nā wahine. Ma muli o ka makemake o nā mea pāʻani i nā koina protein ʻoi aku ka kiʻekiʻe ma mua o nā mea pāʻani ʻole, ʻo ka Canadian Academy of Nutrition and Dietetics a me ka American College of Sports Medicine e ʻōlelo nei e helu lākou i kā lākou protein i kēlā me kēia lā e like me kēia:
- e hoʻomaʻamaʻa ana i nā haʻuki mana (ʻAlapa ikaika): mai 1,2 a i 1,7 gram o ka protein no 1 kilokika o ke kaumaha o ke kino;
- nā mea hana o nā haʻuki "hoʻomanawanui" (ʻAlapa hoʻomanawanui): mai 1,2 a i 1,4 gram o ka protein no 1 kilokika o ke kaumaha o ke kino.
Kumuwaiwai o:
ʻIkepili Pono Pono Pono
Ke Kulanui o Nutrition a me Dietetics
http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf