Mea Kākau:
Peter Berry
Lā O Ka Hana:
16 Iulai 2021
HōʻAno Hou I Ka Lā:
13 Mei 2024
Anter
Hoʻomaopopo loa ʻia nā mea hoʻohui i kā mākou papaʻai e hāʻawi ai, i kā lākou ala ponoʻī, i nā ʻaoʻao biochemical e pono ai no ka hana pono ʻana o ko mākou kino, no laila ʻo ka meaʻai kūpono maikaʻi nā ʻano like ʻole o nā hui like ʻole o nā meaola. nā haʻalulu, nā lipid a me nā protein.
- Kālepaʻa he kō lākouʻākoʻakoʻa), ʻo ia ke kumu nui o ke kumuwaiwai ikehu o ke kino o ke kanaka, a hoʻopau nui ʻia i ke ʻano o nā fibers, nā starches a i ʻole nā kō i pololei. Ma ka hoʻopili wikiwiki ʻana a me ka pololei ma mua o nā meaola ʻē aʻe, komo koke nā pākōpika i ka ikehu i loko o ka ʻōnaehana, akā hoʻopau ʻia i ka nui a alakaʻi lākou i kā lākou mālama i ke ʻano o nā momona. Hiki iā lākou ke maʻalahi (monosaccharides, o ka wikiwiki a me ka ephemeral metabolism) a i ʻole paʻakikī (polysaccharides, o ka lohi o ka metabolism).
- Lipids aiʻole nā momona he mau mole ʻokoʻa, ʻoi aku ka paʻakikī a ʻoi aku ka paʻakikī e decompose ma mua o nā carbohydrates, ʻaʻole hiki ke hoʻohana ʻia i loko o ka wai a hoʻohana nui ʻia i loko o ke kino o ke kanaka, ʻaʻole wale ma ke ʻano he pūnaehana mālama ikehu (triglycerides), akā me nā poloka kūkulu (phospholipids) a me nā mea hoʻoponopono ( nā hormones steroid). Aia he ʻekolu mau ʻano lipids: saturated (single bond), monounsaturated (hoʻokahi carbon double bond), a me polyunsaturated (kekahi mau carbon double bond).
- Palaka a i ʻole protids ka biomolecules kumumea a me ka loa laulā e kū nei, i haku ʻia o nā kaulahao laina o nā amino acid. Pono lākou no ka hapa nui o nā hanana, nā hoʻoponopono a me nā hana pale o ke kino, a hāʻawi lākou i kahi ukana mau o huaʻai pono a me ka ikehu lōʻihi i ke kino, ʻoiai nā mea o ka assimilation lohi.
Nā laʻana o nā meaʻai momona
- ʻAla palaoa. Loaʻa ka hapa nui o nā cereala i ka fiber a me nā starches, nā kumu waiwai ʻelua o nā haʻuki. Loaʻa nā ʻāpana palaoa ʻākoʻakoʻa paʻakikī, nā cereal i hana ʻia i loko o nā huaʻohina.
- Palaoa. ʻO nā palaoa kekahi o nā kumu waiwai nui o nā huaʻaleʻale i loko o ka papaʻai kanaka, i hoʻopili ʻia i loko o kāna mau hiki a me nā hui like ʻole. Hoʻopili kēia i nā berena, bran, palaoa, a pēlā aku.
- Pasta. ʻO ke kumu o ka berena, ka palaoa a me ka palaoa semolina pasta, a ʻo nā hua manu hoʻi, kahi kumu o nā huina carbohydrate nui.
- Nā huaʻai. Hoʻonui i ka fructose, kekahi o nā sugars maʻalahi nui e noho nei, ʻo ka hapa nui o nā hua momona e hāʻawi koke i ka ikehu i ke kino i kāna ʻano maʻalahi: banana, peach, kiwi, strawberry and apple.
- Nati. Hāʻawi ʻia i kā lākou momona i nā starches, ʻo ka hapa nui o nā nati e like me nā hazelnuts, nā fiku, nā walnuts, a me nā hua puaʻa he kumu nui ia o nā carbohydrates paʻakikī.
- Nā huahana waiū. ʻO nā kūmole o ka waiū, e like me ka tī a me ka yogurt, a i ʻole ka waiū pasteurized ponoʻī, loaʻa ka nui o ka galactose, kahi kō kō.
- Mele. I haku ʻia o nā kō lua (disaccharides), hāʻawi i kahi huina kiʻekiʻe o nā haʻalako a me nā wikamina a me nā meaola.
- Sodas. Hāʻawi ʻia i kā lākou ʻike kiʻekiʻe loa o ka syrups a i ʻole nā mea hoʻonaninani i ʻoi aku a liʻiliʻi paha e kau ʻia ma luna o nā wīwī, hāʻawi nā mea inu momona i kekahi mau sips i ka nui o nā sima maʻalahi e pono ai mākou i ka lā holoʻokoʻa.
- Nā mea kanu. ʻO ka nui o nā hua a me nā hua i kiʻekiʻe i ka starch, no laila hāʻawi lākou i nā huaʻaleʻa paʻakikī.
- ʻO kaʻuala a me nā paipu ʻē aʻe. Rich i ka puluniu a me nā carbohydrates paʻakikī.
- Nānā: Nā laʻana o Carbohidrat
Nā laʻana o nā meaʻai me nā lipids
- Pata. E like me nā paʻi paʻi makua, ka ʻaila a me ka waiū paha, kiʻekiʻe kēia mau derivatives o ka waiū momona momona ʻae i kona spreadability ʻano a me ka ʻono.
- ʻIʻo ʻulaʻula. ʻO ka pipi a me ka puaʻa, ʻo ia hoʻi, nā ʻiʻo momona i ka momona e like me cutlets, sausages a me ka puaʻa.
- Mea ʻai kai. ʻOiai ʻoi aku ka momona a me ka nui o ka iodine, loaʻa iā lākou kahi ukana lipid koʻikoʻi e hoʻopili pololei i ka cholesterol o ke kino.
- ʻO nā aila mea kanu. Hoʻohana ʻia e like me ka ʻaʻa salakea a i ʻole he ʻāpana o nā sausa a me ka kuke ʻana, loaʻa iā lākou nā waikawa momona he mea nui no ke ola.
- Nā hua a me nā hua. E like me nā walnuts, peanuts, chia, sesame, almonds a me nā chestnuts. I ka ʻoiaʻiʻo, hoʻohana mau ʻia kēia mau mea i ka hana ʻana o nā aila no ka kuke ʻana a me ka hoʻāla ʻana.
- Huamoa. Loaʻa i ka yolk o ka hua manu (ʻāpana melemele) i kahi kōkua nui lipid.
- Waiū holoʻokoʻa. ʻOiai he kumu waiwai nui ia o ka protein a me nā paʻakai, ʻo ia pū kekahi kumu momona o ka momona, ʻoiai he mea maʻamau kēia meaʻai e hānai i nā poʻe e hoʻomohala nei.
- Iʻa. Nui lākou i nā aila momona i mea waiwai nui no ke kino (Omega 3) a hiki ke hoʻopau ʻia hoʻi ma ke ʻano he papaʻai papa.
- Soy a soya paha. ʻO kahi legume i hoʻohana ʻia e loaʻa nā aila no ka tofu, a me nā noi he nui ma ke ʻano he pani hakahaka.
- Nā palai. ʻO kēia ma muli o kāna hoʻomākaukau, hoʻopomo ʻia i nā aila polyunsaturated. ʻO ka palaoa, kaʻiʻo a me nā iʻa iʻa.
- Nānā: Nā laʻana o Lipids
Nā laʻana o nā meaʻai protein
- Huamoa. ʻOiai ko lākou ʻike momona, he hua waiwai nā hua manu i loko o ka protein a me nā haʻuwai.
- Nā ʻiʻo keʻokeʻo a ʻulaʻula. No ka hoʻohana ʻia ʻana o ka protein i mea e kūkulu ai i nā mākala, ʻo ka ʻai ʻana i kaʻiʻo kahi ala e loaʻa ai mai nā holoholona ʻē aʻe.
- Ka waiū a me ka yogurt. Loaʻa iā lākou kahi papa inoa kiʻekiʻe loa o nā protein, nā haʻuki a me nā momona. Mālama nā mea ʻelua i kā lākou ʻano skim i kā lākou papa kuhikuhi protein.
- Salemona, hake, cod, sardine a me ke tuna. Kūpono nui kēia ʻano iʻa, e hāʻawi ana i nā protein o nā holoholona he nui.
- ʻO ka peanuts a me nā huaʻano'ē aʻe. E like me nā fiku, nā ʻalemona a me nā pistachios, ʻoiai he index lipid kiʻekiʻe kā lākou.
- Nā mea kanu. E like me ka pī, nā pīpī a me nā lihi, he waiwai nui lākou i ka protein, kūpono no ka hānai ʻana i nā papaʻai mea ʻai.
- Nā Sausages. E like me ka sausage koko a chorizo paha, loaʻa iā lākou nā protein o ke koko holoholona mai lākou e hana ʻia ai.
- ʻO ka puaʻa momona ʻole. E like me kekahi ʻano ham o ka hoʻoulu kūikawā a hoʻomākaukau paha, kahi e makemake ai i ka papa kuhikuhi protein ma luna o ka lipid.
- ʻO nā pākaʻi i hoʻonui ʻia. E like me Manchego, Parmesan a i ʻole Roquefort, ʻoiai pū lākou i ka momona momona.
- ʻO Gelatin. Hana ʻia mai ka cartilage grated, loaʻa i loko o lākou ka nui o nā protein i ka hoʻomaha colloidal.
- Nānā: Nā Laʻana Protein
