I kēia ʻatikala, e nānā mākou i ka mea nui o kā mākou papaʻai, me ka ʻole o ka hoʻomaʻemaʻe ʻole o kekahi hoʻomaʻamaʻa. E pili ana kumuʻiʻo. I nā puke kūikawā, hiki iā ʻoe ke loaʻa ka huaʻōlelo “protein”. Mai kēia mea i komo ai ko mākou mau mākala. ʻO kahi lawa kūpono o ka protein kahi mea e pono ai no kāu holomua, ma ka lilo ʻana o ka kaumaha a me ka loaʻa ʻana o ka nui muscle. Hoʻoulu wale nā mea momona momona i ka ulu ʻana o nā mākala, ʻoiai ʻo nā amino acid, i hana ʻia i ka wā o ka haki ʻana o ka protein, lawelawe ia ma ke ʻano he hale kūkulu maoli nona.
Aia kekahi hoʻopaʻapaʻa e pili ana i ka nui o nā protein e pono ai ʻoe e ʻai i kēlā me kēia lā e loaʻa ai ka hoʻonui mau ʻana o ka nui o nā mākala. Hāʻawi kēlā me kēia kumuwaiwai i kāna mau kiʻi ponoʻī: mai 0.5 a 5 g protein i kēlā me kēia 1 kg o ke kaupaona. Eia naʻe, ʻoi aku ka lōʻihi o kēia. I kā mākou hihia, pono e pili i nā kumukūʻai maʻamau: i ka pae mua o kā mākou aʻo ʻana, 1.5-2.5 g protein i kēlā me kēia 1 kg o ke kaupaona e lawa pono no ka holomua mau. No laila, ma ka liʻiliʻi he ʻekolu mau meaʻai mai ka ʻeono i koi ʻia e pono e hoʻopili i nā meaʻai protein.
Pono ʻoe e noʻonoʻo i ke ʻano o ka protein āu e ʻai ai. No ka holoholona, ka waiu a me ka mea kanu ka protein. Loaʻa ka ʻano hope i nā legumes, soy a me nā cereals. ʻAʻole makemake ʻia ka hoʻohana ʻana i ka protein meaʻai ma ke ʻano he kumu, no ka mea he paʻakikī loa ia e ʻeli e ke kino. ʻO ka ʻoiaʻiʻo, ʻo 25% wale nō o ka protein mea kanu i hoʻopili ʻia me ka meaʻai e komo a hoʻohana ʻia e kūkulu i ka ʻiʻo. No laila, pono e hoʻomalu ʻia kāu ʻai e nā protein holoholona a me ka waiū.
Ma waena o nā protein waiū, ʻelua ʻano nui: whey a me ka casein.
ʻO ke ala maikaʻi loa no ko mākou kino e ʻeli i ka protein i loko o nā hua moa. Aia i loko o kona ʻano kahi kokoke loa i ka protein o ko mākou ʻiʻo ʻiʻo. ʻO ka ʻāpana maʻalahi hoʻi e hoʻopili ʻia nā protein i loaʻa mai ka ʻiʻo moa (ka umauma), ka pipi wīwī a me ka waiū.
He mea waiwai nui ka waiu me ka waika amino maikaʻi loa. ʻAʻole maʻalahi wale ka ʻeli ʻana, akā hoʻoulu maikaʻi hoʻi i ka ulu ʻana o ka muscle mass. ʻO ka pilikia wale nō e hiki mai ana, ʻo ka hoʻomanawanui ʻole ʻana i ka lactose (milk sugar). ʻO ka mea pōmaikaʻi, i ko mākou manawa, ua ʻike ʻia nā huahana dairy i loaʻa ʻole ka lactose. No nā kumu maopopo, pono e koho i ka waiū skim.
I kēia manawa, nui ka nui o nā protein protein lulu ma ka mākeke, kahi e kōkua ai e hoʻopau piha i ka pilikia o ka hāʻawi ʻana i ke kino me nā protein. He ʻono lākou a piha ka protein digestible i maʻalahi, i hoʻohana piha ʻia e kūkulu i nā mākala puʻupuʻu. ʻO ka hoʻohana kūpono o nā mea hoʻoliʻiliʻi protein e ʻae iā ʻoe e hoʻohana ʻoi aku i ka mea olakino e loaʻa ai ka holomua holomua. E noʻonoʻo i ka pilina ma waena o ke ʻano o ka meaʻai a me ka digestibility o ka protein.
No laila, ʻo nā huahana waiwai nui e pili ana i ka hana ʻana i ka protein he hua, ka waiū a me ka iʻa.