ʻO Cracking Egg Nutrition: He hoa pili mua no ka mālama kaumaha
Ma ke ao holoʻokoʻa, ua aneane ʻekolu ka nui o ka momona mai ka makahiki 1975, a i kēia manawa ua ʻoi aku ʻO 39% o nā pākeke ma luna o 18 mau makahiki ke kaumaha a paʻakikī paha1. He paʻakikī ka poʻe he nui i ka loaʻa ʻana a me ka mālama ʻana i ke kaumaha olakino, ʻoiai e hoʻomau ana i ka ʻai ʻana i ka meaʻai kaulike i loaʻa nā meaʻai āpau e pono ai ke kino.
Inā ʻoe e ʻimi nei i ka mea huna o ka hoʻokele paona, manaʻo mākou ua haki paha mākou! He kuleana koʻikoʻi nā hua i ka mālama ʻana i ke kaumaha olakino a me ka ʻai kaulike.
Haʻahaʻa i nā calorie
Hāʻawi nā hua manu i 13 mau meaʻai a me nā huaora, a me 6 grams o kumuʻiʻo2. Me kēia mau meaʻai maikaʻi, hoʻokahi hua nui i loaʻa wale 70 nā pālolo.
“ʻO ka calorie o nā meaʻai he mea nui loa i ka hoʻoholo ʻana i ka hāʻawi ʻana o kahi meaʻai i ka hoʻokele paona", wehewehe ʻo Dr Nikhil Dhurandhar, lālā o ka International Egg Nutrition Center's (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Lunahoomalu a me ke Kumu ma ke Keena o Nutritional Sciences ma Texas Tech University, USA.
Me nā hua, hiki iā ʻoe ke komo i ka nui o nā meaʻai pono e pono ai kou kino, me ka ʻole o ka hoʻonui ʻana i ka ʻike calorie.
Kiʻekiʻena protein
Me ka haʻahaʻa o nā calorie, ua hoʻopiha ʻia nā hua protein kiʻekiʻe loa, kōkua iā ʻoe e ʻoi aku ka piha no ka lōʻihi.
ʻOiai he nui nā ala e pili ana i ka hoʻokele paona, ʻo ka mālama ʻana i ka pōloli ma lalo o ka mana hiki ke kōkua nui. Ua hōʻoia ʻia nā meaʻai i loaʻa i nā pae kiʻekiʻe o ka protein e hoemi i ka makemake a hoonui i ka piha ke hoʻohālikelike ʻia me nā meaʻai momona a i ʻole nā meaʻai momona (ʻoiai aia ka helu like o nā calorie!)3-8.
"Ka māʻona he manaʻo piha e hiki ke kōkua i ka hoʻōki ʻana i ka ʻai i ka manawa i hāʻawi ʻia. Ua wehewehe ʻo Dr Dhurandhar: "Kauikaila ʻo ia ka lōʻihi o ia manaʻo, a hiki i ka ʻai ʻana aʻe.
"No ke ana ʻana i ka māʻona, hoʻohana pinepine mākou i nā ana pahuhopu, kahi e hoʻopaʻa ai mākou i ke kiʻekiʻe o ke koko o nā hormones pōloli a i ʻole nā hormones piha ma mua a ma hope o ka ʻai. Hoʻohālikelike ʻia kēia ma waena, a i ʻole i loko o nā kānaka, e hoʻoholo ai i ka pane ʻana i kahi pāʻina.
I ka hihia o nā kumu meaʻai waiwai nui (e like me nā hua manu), hōʻike nā hōʻike i nā pane ʻoi aku ka nui o nā hormones piha. ʻO ka hopena, helu kiʻekiʻe nā hua ma ka pālākiō i kapa ʻia ʻo ka helu māʻona9.
Ua hōʻike pinepine ʻia nā haʻawina ʻo ka ʻai hua manu, ʻoi loa ke hoʻohui ʻia me kahi kumu o ka fiber, hoʻoikaika i ka manaʻo o ka piha ʻana a hoʻemi i ka ʻai ʻana i ka wā ʻai ma hope e hoʻohālikelike ʻia me nā meaʻai ʻē aʻe me ka nui o ka calorie like.5-8.
Nolaila, o ka mana o ka protein i nā hua e hiki ke kōkua i ka poʻe e hoʻomaikaʻi i kā lākou mālama kaumaha.
Kūpono no ka ʻaina kakahiaka
Ma muli o ko lākou māʻona nui, kōkua nui paha nā hua no ka mālama paona ke ʻai ʻia i ka wā ʻaina kakahiaka.
"ʻO ka ʻai ʻana i nā meaʻai i loaʻa ka nui o ka protein (20 - 30g) e hoʻoulu a mālama i ka satiety no kekahi manawa, e hoʻoikaika i ke kanaka e hōʻemi i ka ʻai ʻana i kēlā manawa." Ua wehewehe ʻo Dr Dhurandhar.
“ʻO ka ʻai ʻana i kēia mau ʻano meaʻai ma mua o ka lā hiki ke hāʻawi i ka "mālama māʻona" a i ʻole kaʻu e ʻōlelo nei "pale protein" i loko o ka ʻāpana o ka lā e ʻike ʻia ai kekahi i ka ʻai ʻana i nā meaʻai like ʻole.
Ka helu mika
Hiki i nā hua manu ke kōkua i ka hoʻoikaika ʻana i kāu metabolism ma o ke kaʻina i kapa ʻia ka hopena wela o ka meaʻai: hoʻoulu i ka metabolism i ka manawa pōkole a ʻoi aku ka nui ma mua o ka poʻe waiwai i ka carbohydrates a i ʻole nā momona, ma muli o ka nui o ka ikehu e koi ʻia e ke kino e hana i nā meaʻai momona i ka protein.
ʻO ka ʻoiaʻiʻo, e like me nā ʻike o kahi noiʻi 2014, hoʻonui ka protein i ka helu metabolic o ke kanaka e 15-30%10!
Ua haki mākou
Ua hōʻuluʻulu ʻo Dr Dhurandhar i ke kumu he hua a hoa pili maoli i ka hooponopono kaumaha: "He haʻahaʻa lākou i loko o nā calorie akā paʻa i ka meaʻai, a he kumu maikaʻi o ka protein maikaʻi loa."
ʻO ke kī ʻo ka ʻai ʻana i kāu mau hua ma ke ʻano o ka a ʻai kūpono, olakino, me nā meaʻai momona ʻē aʻe, e like me nā mea kanu a me nā kīʻaha holoʻokoʻa, e kiʻi i ko lākou maikaʻi āpau a maʻalahi hoʻi e mālama i kou kaumaha.
E hoʻomaopopo '
10 Pesta D, & Samuel, V (2014)
E paipai i ka mana o ka hua!
No ke kōkua ʻana iā ʻoe e hoʻolaha i ka mana meaʻai o ka hua manu, ua hoʻomohala ka IEC i kahi pahu hana ʻoihana hiki ke hoʻoiho ʻia, me nā memo koʻikoʻi, kahi ʻano o nā pou hoʻolaha kaiapili, a me nā kiʻi hoʻohālikelike no Instagram, Twitter a me Facebook.
Hoʻoiho i ka pahu hana ʻoihana (English)
Hoʻoiho i ka pahu hana ʻoihana (Spanish)E pili ana iā Dr Nikhil Dhurandhar
He lālā ʻo Dr Nikhil Dhurandhar o ka International Egg Nutrition Center's (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Lunahoomalu a me ke Kumu ma ke Keena o Nutritional Sciences ma Texas Tech University, USA. Ma ke ʻano he kauka a me ka meaʻai biochemist, ua komo ʻo ia me ka mālama ʻana i ka momona a me ka noiʻi no 35 mau makahiki. Kākoʻo kāna noiʻi ʻana i nā ʻano biological molecular o ka momona a me ka maʻi maʻi maʻamau, ka momona ma muli o nā maʻi maʻi, a me ka mālama ʻana i ka momona. Ua alakaʻi ʻo ia i nā noiʻi lapaʻau he nui e nānā i ka hopena o nā lāʻau lapaʻau a me nā meaʻai e like me ka cereals ʻaina kakahiaka a i ʻole nā hua manu, ma ka momona, satiety a me nā ʻano metabolic like ʻole. Ua hōʻike ʻia kāna mau haʻawina paionia i ke kuleana o nā hua i ka hoʻoulu ʻana i ka māʻona a me ke kaumaha o ke kaumaha.
E hui me ke koena o kā mākou Pūʻulu Manaʻo