E wehe i kekahi pūnaewele a aia kekahi e haʻi nei iā ʻoe e ʻai i ka protein hou aku. Nā pauda, nā pāʻina, nā mea inu, he pahuhopu i hōʻailona ʻia ma kēlā me kēia leka. Lawa ia e hoʻololi iā ʻoe inā ua hāʻule malū ʻoe i ka ʻaina awakea i kou ola holoʻokoʻa.
ʻAneʻane ʻaʻole pēlā. Koʻikoʻi ka protein, ʻoiaʻiʻo. Akā ʻoi aku ka liʻiliʻi a ʻoi aku ka pili pilikino o ka nui āu e pono ai ma mua o ka mea a ke kalepa e kuhi ai. E hana maʻalahi kākou iā ia.
Ka helu kahua
ʻO ka manaʻo aʻo maʻamau, ka nui i hoʻonoho ʻia e mālama i kahi pākeke olakino mai ka nele, ʻo ia 0.8 kalama o ka protein no kēlā me kēia kilokalama o ke kaupaona kino i ka lā. Ma nā paona, ʻo ia ma kahi o 0.36 kalama no ka paona, wahi a Harvard Health.
He laʻana wikiwiki. Pae kekahi kanaka 165 paona ke kaumaha ma kahi o 60 kalama o ka protein i ka lā. No kekahi ma kahi o 140 paona, kokoke i 50 kalama. ʻAʻole pono ʻoe e kaupaona i kāu ʻai a kaha i kēlā me kēia ʻai e pae kokoke ai i kēlā. ʻO nā ʻaina ʻekolu, e komo ana kēlā me kēia i kahi protein, pae pinepine iā ʻoe ma laila me ka pilikia ʻole.
I ka wā e kiʻekiʻe ai kou helu
ʻO kēlā kahua ka papahele no kahi pākeke maʻamau, noho mālie loa. Kōiniki kekahi mau kūlana maʻamau iā ia i luna.
- Hoʻomaʻamaʻa mau ʻoe. Maʻa mau ka poʻe e hoʻomaʻamaʻa, ʻoi loa me nā kaupaona a no ke ahonui, i ka pono i kahi mea ʻoi aku, pinepine ma ke awāwa ma kahi o 1.1 a 1.5 kalama no ke kilokalama, e kākoʻo i ka hoʻoponopono ʻiʻo, wahi a Mayo Clinic.
- ʻOi aku kou makahiki. Mai kou mau makahiki 40 a me 50, nalowale mālie ke kino i ka ʻiʻo. ʻO ka ʻai ʻana i kahi protein hou aku, me ka noho neʻe, kōkua e pale i ka ikaika e mālama iā ʻoe i kūʻokoʻa a kūpaʻa ma kou mau wāwae.
- Ke hoʻōla nei ʻoe mai kahi maʻi, ʻoki kino, a i ʻole ʻeha. Ke kūkulu hou nei kou kino, a he ʻāpana o ka mea hana ka protein.
Inā kūpono kekahi o kēlā iā ʻoe, he kūpono ke kuhi i kahi liʻiliʻi ma luna o ka kahua. ʻAʻohe pono e hahai i nā helu nui. Helu ʻo Mayo Clinic e ʻoi aku nā komo ma luna o ma kahi o 2 kalama no ke kilokalama i ka lā ma mua o ka mea a ka hapa nui o ka poʻe i kumu e ʻai ai.
Mai hea e hele mai ai
Eia ka ʻāpana a nā hoʻolaha hoʻonui e haʻalele ai. Hana ʻo Harvard Health i kahi manaʻo e pono e hana hou: mai heluhelu i ka "kiʻi i ka protein hou aku" ma ke ʻano he "ʻai i ka ʻiʻo hou aku." Koʻikoʻi like ka mea i pūʻolo pū ʻia me ka protein me ka protein iho.
Komo nā kumu maikaʻi o kēlā me kēia lā:
- Nā pāpapa, nā lentil, a me nā chickpea
- Nā hua moa
- Nā iʻa a me nā manu
- Ka yogurt Helene maʻemaʻe a me nā waiū ʻē aʻe
- Ka tofu, tempeh, a me ka edamame
- Nā hua, nā ʻanoʻano, a me nā palaoa holoʻokoʻa
ʻO ke kālele ʻana i nā mea kanu, nā iʻa, a me nā manu, ma mua o ka ʻiʻo ʻulaʻula a hana ʻia he nui, hāʻawi iā ʻoe i ka protein me ka fiber, nā ʻaila olakino, a me nā huaora a kou kino e hauʻoli ai e loaʻa. ʻO ka hoʻolaha ʻana i ka protein ma kāu mau ʻaina, ma kahi o ka hoʻouka ʻana i nā mea a pau i ka ʻaina ahiahi, maʻa mau ʻoi aku ka maikaʻi ma mua o hoʻokahi kuʻi nui.
He nānā ʻoiaʻiʻo mālie
Ma mua o kou hoʻonohonoho hou ʻana i kou papa kūʻai holoʻokoʻa, e ʻike e ʻai mua nei ka pākeke maʻamau ma ʻAmelika i ka protein ʻoi aku ma mua o ka liʻiliʻi loa, hōʻike ʻo Harvard Health. No ka nui o ka poʻe, ʻo ka pane ʻoiaʻiʻo i ka "ke ʻai lawa nei anei au i ka protein?" ʻo ia ʻae.
ʻAʻole ia ʻo ka manaʻo ʻaʻole koʻikoʻi ka protein. ʻO kona manaʻo, ʻaʻole pinepine ka helu kalama ka mea e kū ana ma waena ou a me ka manaʻo maikaʻi. ʻO kahi pā kaulike, nā lau ʻai lawa, a me nā ʻaina āu e hiki maoli ke mālama, lawe iā ʻoe i kahi mamao aʻe ma mua o kekahi mea ʻai hoʻokahi.
A ʻaʻole ʻoi aku ʻano maikaʻi ka nui. Maʻa mau ka hoʻopuʻupuʻu ʻana i ka protein i ka kāpae ʻana i kekahi mea ʻē aʻe, a ʻaʻole pinepine e kūpono ka mea ʻoi aku.
He ala maʻalahi e hoʻolaha ai
Inā makemake ʻoe e manaʻo iki aʻe, e haʻalele i ka mea helu a kūkulu wale i kou lā a puni i ka protein i kēlā me kēia ʻaina. Nā hua moa a i ʻole ka yogurt i ke kakahiaka. Nā pāpapa, iʻa, a i ʻole moa i ka ʻaina awakea. Kekahi mea like i ka ʻaina ahiahi. He puʻupuʻu hua a i ʻole he ʻāpana waiūpaʻa e uhi i ka hapa nui o nā ʻaina liʻiliʻi. Maʻa mau kēlā pana e pae iā ʻoe kokoke i kou pahuhopu nona iho, a hoʻohana maikaʻi aʻe kou kino i ka protein ke hiki mai ma ka lā holoʻokoʻa ma kahi o hoʻokahi ʻāpana nui o ka ahiahi.
Mālama pū kēia iā ʻoe i piha a kūpaʻa aʻe ma waena o nā ʻaina, ka mea e kōkua mālie ai i kou ikaika a me kou manaʻo. ʻIke ʻoe i ka hopena o kahi pā kaulike ma mua loa o kou ʻike ʻana i kahi helu ma kahi mea kaʻina.
I ka wā e nīnau ai i kekahi e ʻike i kou kino
He wahi hoʻomaka nā aʻo laulā, ʻaʻole he kauoha lapaʻau. Inā loaʻa iā ʻoe ka maʻi puʻupaʻa, ka maʻi kō, hāpai a hānai waiū paha ʻoe, a i ʻole ke noʻonoʻo nei ʻoe i kahi ʻai protein kiʻekiʻe a i ʻole nā mea hoʻonui, e kamaʻilio mua me kahi kauka a i ʻole kahi loea ʻai i hoʻopaʻa inoa ʻia. Hiki iā lākou ke hoʻonoho i kahi helu i kūpono i kou olakino, ʻaʻole i ka kanaka ʻē. ʻO ia ka ʻokoʻa ma waena o kahi ʻōlelo aʻo a me ka mālama maoli, a he mea pono ke kamaʻilio.
Nā kumu
- Harvard Health, How much protein do you need every day?
- Mayo Clinic News Network, Are you getting enough protein?
- Harvard Health, When it comes to protein, how much is too much?