ʻO ka pilikino ke kumu o ke ola, hikiʻole ke kānalua, no ka mea,ʻo ia ka mea e komo i ka hanaʻana o ke kino o ke kino kanaka, kōkua i ka hoʻomāhuahua, ulu a hoʻonui i ka digestibility o ka huaora a me nā minela. I loko o ia mea eʻai ai i nā meaʻai nui loa, e kūkāʻia ma kēiaʻatikala.
He aha ka nui o ka protein?
Ma muli o ke kumu o ka pilina, hiki ke hoʻokaʻawaleʻia nā meaola a pau i nā holoholona a me nā mea kanu. He mea maʻalahi ka huliʻana i nā huahana mai nāʻano likeʻole kahi i like ka nui o ka protein i ka likeʻana, e like me nā lelo a me nā pī ma kēiaʻano e hiki ke hoʻohālikelikeʻia i ka pipi a puaʻa. Ma kēiaʻano, manaʻo nā hoa o ka meaʻaiʻole i ka mālamaʻana i ke ola maʻamau e lawa wale i kaʻaiʻana i nā meaʻai lawaiʻa, a me nā holoholona e hiki iāʻoe ke hōʻole, akāʻaʻole nā mea a pau i maʻalahi. ʻO ka nui o ka pilina o ka digestibility protein aʻo kēlā me kēia huahana nona kāna pono'ī.
Inā makemakeʻoe i nā meaʻai e loaʻa i nā kinakona, ponoʻoe e nānā i ka papa inoa ma lalo nei, i hōʻuluʻuluʻia e like me ke kaʻina o ka emiʻana o ka'ōpala:
- nā hua a me nā hua puaʻa. Mai ka hopena e hiki iāʻoe keʻike i ka nihi, ka nihi, ka yogurt, kefir , ka waiū;
- kaʻiʻo o nā mea momona, ka moa a me ka iʻa, a pēlā pū. Mai ka mua mai hiki iāʻoe ke hoʻomaopopo i ka pua, ka pipi beef, ka pipi, ka pipi, ka moa, ka poli, nā hulu manu, ka salmon pink, ka pike, ka pike perch, ka uʻi;
- nā pi a me nā nū;
- ka palaoa - chickpeas, pasta, kalele pele, millet, buckwheat, raiki, bale.
I kēia manawa,ʻo ka mea kanu ka mea kanu nui loa, akā, mai kēia meaʻai, ua hapalua ka hapalua. Inā manaʻo mākou he 1 g protein i ka 1 kg o ke kaumaha, a me nā kānaka 0.2 mau mikimiko, a laila uaʻikeʻia ka maʻamau o ka heluʻana o nā wāhine i 70 kg he 105 grams, a no nā kāne ma keʻano kaumaha, 126 grams . E noʻonoʻo i ka meaʻai e loaʻa ana i ka nui o ke kinona, a he mea pono ke hana i kāu meaʻai i kēlā me kēia lā. I kēiaʻano, hiki ke puʻunaue pinepineʻia ka pilina i 5 mauʻai,ʻaʻole hiki ke hāʻawi i ka hapa nui o ka pāʻina kakahiaka, kaʻaina awakea a me kaʻaina awakea, he 20% i kaʻai mua a me ka hope, 45% i kaʻaina awakea, a me 5% iʻekolu pāʻani.
Hoʻohana maikaʻiʻia nā meaʻai a me nā iʻa iʻa no kaʻaina awakea, akā, i ka pōpōpōpō, maikaʻi i nā mea momona a me nā hua. ʻO ka meaʻai maikaʻi he mau nati, nāʻanoʻano, nā lemu. Hiki i nā huaʻaiʻai ke komo i loko o nā kinipona i nāʻano likeʻole. Hoʻokomoʻia kēia mau mea me ka zucchini, ka pīpī, kaʻuala, ka huapalapala'Ālika, ka avocado, kukama.