ʻO Cracking Egg Nutrition: ʻO ka maikaʻi o ka protein a me ke kumu he mea nui ia
Ua ʻike nui ʻia ka hua manu he hale mana meaʻai i ka wā e pili ana i ka protein a me nā meaʻai nui ʻē aʻe he nui! ʻO ka ʻoiaʻiʻo, hoʻokahi hua nui wale nō ka 6g o ka protein, a me 13 mau huaora a me nā minela pono. ʻO ka mea liʻiliʻi ka poʻe i ʻike ʻo ia nā hua manu kekahi o nā kumu nui o ka ʻoi aku ka maikaʻi o ka protein kōkua i loaʻa:1. Akā he aha kā mākou manaʻo ke ʻōlelo mākou 'protein kiʻekiʻe' a no ke aha ia mea?
He aha ka protein a no ke aha e pono ai?
ʻO nā protein nā mea kūkulu nui o ke kino, hoʻoponopono i ka ʻiʻo a ʻae i kā mākou mau cell e hana pono. Pono lākou i ka ulu ʻana o ka ʻiʻo, kākoʻo lākou i kā mākou ʻōnaehana pale, a kōkua i ka ulu ʻana o ke keiki.
Ua wehewehe ʻo Professor, MD, DMSc Arne Astrup, lālā o ka International Egg Nutrition Center (IENC) Global Egg Nutrition Expert Group a me ka Luna Hoʻokele o ka Healthy Weight Center, Novo Nordisk Foundation ma Copenhagen, pehea e hiki ai i ka protein ke pōmaikaʻi i nā hui makahiki like ʻole: Pono no ka ulu ʻana o nā keiki, e kākoʻo i ko lākou ulu ʻana, a me ka poʻe ʻelemakule a me ka poʻe i loaʻa i ka maʻi, no ka mea, kōkua ia i ka mālama ʻana i nā kino a me nā ʻiʻo koʻikoʻi.
Loaʻa ka protein i nā amino acids - akā ʻaʻole like nā hui like a me nā ratios. Hoʻohana ke kino ma kahi o 21 amino acids e kūkulu i nā protein like ʻole. ʻEiwa o kēia mau mea ʻaʻole hiki ke hana ʻia e ke kino wale nō, no laila pono e loaʻa ma o ka ʻai - ʻike ʻia kēia mau mea nā amino acids pono.
Hiki ke loaʻa ka protein i nā ʻano meaʻai - mai ka pī a i ka pipi - akā ʻo ka e like ai Hiki ke ʻano like ʻole ka protein mai ke kumu a i ke kumu.
He aha kā mākou manaʻo e pili ana i ka 'kino protein' a pehea e loiloi ʻia ai?
Ua wehewehe ʻo Polofesa Astrup: "ʻO ka maikaʻi o ka protein e hilinaʻi nui ʻia i ka haku ʻana o nā waikawa amino like ʻole i loko o ka meaʻai, a me kā lākou bioavailability e ʻeli ʻia a hoʻopaʻa ʻia."
No ka laʻana, loaʻa nā hua manu ʻeiwa mau ʻakika amino koʻikoʻi, e lilo ia i a pūmua piha. Eia kekahi, ʻo ka lakio a me ke ʻano o ka loaʻa ʻana o kēia mau amino acids i mea kūpono loa no nā pono o ke kino.
Hiki i ke kino ke komo a hoʻohana i ka 95% o ia mea!
ʻO kēia mau kumu ʻelua ʻo ia ka hua hoʻokahi nā kumu maikaʻi loa o ka protein kiʻekiʻe loaʻa. Ua hoʻohana nā kānaka ʻepekema i nā hua ma ke ʻano he pae no ka loiloi ʻana i ka maikaʻi o ka protein i nā meaʻai ʻē aʻe2.
He aha nā pōmaikaʻi o ka ʻai ʻana i ka protein kiʻekiʻe?
ʻOiai ʻo ka protein i loko o nā meaʻai āpau e hāʻawi i nā pono olakino, ʻoi aku ka kiʻekiʻe o ka maikaʻi o ka protein, ʻoi aku ka maʻalahi hiki ke hoʻopaʻa ʻia a hana ʻia e ke kino.3. 'O ia ho'i, hiki i kou kino ke 'ohi i nā pono hou a'e mai kēlā me kēia nahu āu e lawe ai.
Ua wehewehe ʻo Polofesa Astrup he mea nui ka nui o ka protein kiʻekiʻe i ke olakino maikaʻi: "Kākoʻo ia i nā iwi ikaika, nā ʻiʻo, a me nā ʻāpana koʻikoʻi, a me ka hana ʻana o ka hormone a me ka pale ʻana i nā maʻi, me ka pane ʻana i nā maʻi.
"E kōkua pū ka protein i ka mālama ʻana i ke kaumaha o ke kino ma muli o kāna hopena satiety. ʻO ka hui pū ʻana o ka protein a me nā meaʻai meaʻai e hoʻohauʻoli iā ʻoe no ka lōʻihi, e kōkua ana i ka pale ʻana i ka momona a me ka momona.
Ua haki mākou
Makemake mau mākou i nā hua no ko lākou ʻono ʻono a me kā lākou versatility… a i kēia manawa ua loaʻa iā mākou kekahi kumu kupaianaha ʻē aʻe! ʻAʻole wale nā hua i hoʻopiha ʻia me ka protein, akā ʻo ka protein i loko o lākou he kiʻekiʻe kiʻekiʻe - hiki ke maʻalahi me ka hana kūpono o nā ʻakika amino pono ʻeiwa.
"He kiʻekiʻe ko nā hua manu i ka protein kiʻekiʻe," i hoʻopau ai ʻo Professor Astrup, "he mea maikaʻi loa ia no ka ʻai kanaka a me ka maʻalahi e hoʻokomo i loko o nā ʻai ʻekolu i kēlā me kēia lā."
I ka manawa aʻe e noʻonoʻo ai ʻoe i nā kumu protein e hoʻokomo i kāu meaʻai, e hoʻomanaʻo ʻaʻole ia e pili ana i ka nui wale nō, akā maikaʻi hoʻi!
E hoʻomaopopo '
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 (Spanish)E pili ana iā Professor Arne Astrup
He lālā ʻo Polofesa Arne Astrup o ka International Egg Nutrition Center (IENC) Ka Hoʻonaʻau Pūnaewele Huakaʻi Hou Huʻai a me ka Luna Hoʻokele o ka Healthy Weight Center, Novo Nordisk Foundation, Copenhagen. Ua ʻoi aku ʻo ia ma mua o 30 mau makahiki i ka noiʻi lapaʻau a ua kālele nui ʻo ia i kāna noiʻi e pili ana i ka hoʻoponopono ʻana i ka makemake, ka pale ʻana a me ka mālama ʻana i ka momona, type 2 diabetes, cardiovascular disease, a me nā maʻi kahi e pāʻani ai ka meaʻai a me ka hoʻoikaika kino. I ka makahiki 2018, ua kapa ʻia ʻo Professor Astrup ma ka papa inoa o Clarivate's (Web of Science) o nā mea noiʻi i ʻōlelo ʻia ma ka honua.
E hui me ke koena o kā mākou Pūʻulu Manaʻo