He aha ka ʻokoʻa ma waena o ka protein holoholona a me ka protein protein?

ʻO ka protein, aka protein (mai ka protein ʻEnelani) kahi hui kūpilikiʻi paʻakikī, kahi kaulahao o nā amino acid i pili pū ʻia me kekahi me kekahi, i wili ʻia a puni kāna axis a hana i kahi kūkulu ʻekolu dimensional. ʻO ka protein ke kumu o ka iwi hope o ka hapa nui o ke kino. Pili ʻo ia i ʻaneʻane i nā kaʻina hana physiological.

No ka hana holoʻokoʻa, pono i kahi kanaka ke loaʻa i kahi nui o ka protein me ka meaʻai, ʻo ia hoʻi mai 1 a 1.5 g protein i kēlā me kēia 1 kg o ke kaumaha o ke kino. ʻO ka loaʻa ʻana o kēia protein i makemake ʻia mai ka meaʻai maoli (ma ka liʻiliʻi loa). Pili nā ʻano protein i kā lākou kumuwaiwai. Māhele ʻia nā protein i loko o nā protein a me nā meaola. He aha ka ʻokoʻa ma waena o nā protein holoholona a me nā protein protein, e noʻonoʻo mākou ma lalo.

Nā ʻano protein

Loaʻa i ke kino ka protein mai nā huahana o nā holoholona a me nā kumu mea kanu, kahi e hoʻoholo ai i ka hoʻokaʻawale ʻana o nā protein i nā ʻano.

I ke kaʻina hana o ka puhi ʻana i 1 gram o ka protein, 4 kcal o ka ikehu i hoʻokumu ʻia.

No ka loiloi pololei o ka papaʻai, pono e noʻonoʻo ʻia nā palena o kēia mau mea:

1. ʻO ka nui o nā protein i ka meaʻai.
2. Ke kūʻana o nā amino acid, ka mea e hana i ka waiwai olaola o ka meaʻai. Loaʻa ia ma muli o kēia ʻano polypeptides e hiki mai ana i ke kino - nā holoholona a me / a me nā mea kanu paha.
3. Hoʻopiha piha i nā protein i ka tract gastrointestinal.

E kamaʻilio mākou e pili ana i nā ʻokoʻa ma waena o kēia ʻano protein i lalo, i kēia ʻāpana e hāʻawi mākou i nā kumuwaiwai waiwai nui o ka protein, nā mea kanu a me nā holoholona.

1. Kumuwaiwai o nā holoholona protein: ka waiū, nā hua manu, ka tī liʻiliʻi, ka ʻiʻo, nā moa, nā iʻa, nā huahana o ka holoholona (nā puʻupaʻa, nā puʻuwai, ke ake, a pēlā aku.).
2. Nā kumu o ka protein protein: legume, peas, palaoa, rai, quinoa, buckwheat, kekahi mau ʻanoʻano o nā nati (almonds, walnuts).

Pehea e helu ai i kāu koi protein

E ʻike pono ai i ka nui o ka protein e pono ai no ka ulu paʻa, pono e noʻonoʻo i nā kumu he nui i nānā pinepine ʻole ʻia.

1. Paona upena me ka momona o ke kino. No laila e huli nā helu maikaʻi i nā mea maoli a ʻoluʻolu hoʻi. Hoʻomaulia ʻia ka upena kaupaona me ka hoʻohana ʻana i ka haʻilula: ka nui o ke kaumaha -% momona o ke kino. A mai laila mai, helu ʻia ka nui o ka lawe ʻana o ka protein.
2. Ka helu mika. Pono nā kānaka me ka metabolism lohi i ka awelika 30% ʻoi aku ka liʻiliʻi o nā protein i mua o nā kānaka me nā kaʻina metabolic wikiwiki.
3. Hoʻohui amino acid protein. Inā ʻai ʻoe i kahi protein protein, helu i ka ʻikepili ma ka papa. Akā inā ʻoe ma ka papaʻai vegetarian a ke hana nei ʻoe me ka protein i hoʻokumu ʻia me nā mea kanu, e hoʻāʻo e hoʻopihapiha i ka ʻike piha i ka amino acid. E hana i kēia, e helu wale i ka hapalua o ka protein i hiki mai mai kēlā me kēia profile amino acid.

Hōʻike ka papa i ka pono o ka protein, kaukaʻi ʻia i ka hoʻoikaika kino:

E mālama koke i kahi hoʻopaʻa ʻana i ka ʻai ʻana o ka protein i ʻoi aku ma mua o 2 g no kg o ke kaumaha o ke kino e pono ai ka hoʻonui ʻana i ka wai - 30 ml no kēlā me kēia gram o ka protein.

Paipai mākou i nā mea hoihoi i ka papa protein.

He aha ka ʻokoʻa ma waena o nā protein a me nā meaola holoholona

No ka pane ʻana i ka nīnau, he aha ka ʻokoʻa ma waena o nā protein o nā holoholona a me nā mea kanu, e hoʻi kākou i ka wehewehe o nā protein. Hana ʻia ka protein i loko o nā amino acid. ʻO ke kaʻina o nā amino acid nāna e hoʻoholo i nā waiwai o kahi protein (kumu - Wikipedia).

Hoʻokaʻawale ʻia nā amino acid i mea pono ʻole a me nā mea pono ʻole. Loaʻa iā lākou kēia waiwai e pili ana i ke kino o ke kanaka. Hiki ke synthesize ʻia e nā mea hiki ke hoʻololi ʻia e ko mākou kino, nā mea hiki ʻole ke hoʻololi ʻia - ʻaʻole, hiki iā ʻoe ke kiʻi iā lākou me ke kōkua o nā meaʻai like ʻole.

ʻO ka hui mua me ka arginine, alanine, asparagine, tyrosine, glycine, proline, glutamine, glutamic acid, aspartic acid, cysteine, a me serine. ʻO nā mea nui e pili ana i ka valine, leucine, isoleucine, lysine, tryptophan, threonine, methionine, phenylalanine, histidine.

E kōkua kēia ʻike iā ʻoe e hoʻomaopopo i ke ʻano o ka protein. ʻO nā protein wale nō i piha i kahi set of amino acid i manaʻo ʻia pēlā. No ke aha e pono ai i kahi kanaka i kahi hoʻonohonoho piha? ʻO ka ʻoiaʻiʻo pono mākou i ka protein e like me ke kumu o nā amino acid. ʻO ka protein wale nō i wāwahi ʻia i nā amino acid e hoʻohana ʻia e ke kino ma ke ʻano he mea kūkulu.

ʻO nā amino acid assimilated i hana ʻia i ka wā o ka haki ʻana o ka protein "haole" e hoʻohana ʻia no ka synthesine o nā protein ponoʻī o ke kino - nāʻaʻaʻa, nā hormones, nā ʻokena, nā organelles pūnaewele, etc.

No laila, protein protein - protein protein... Hoʻopau ʻia ia i nā amino acid pono a ʻaʻole i piha i nā hui āpau e pono ai nā kānaka. ʻO ia ke kumu e pono ai i ka poʻe ʻaleʻale vegetarian ke maopopo leʻa i nā meaʻai i loko o kekahi mau amino acid i mea e hana ai i ka protein protein piha e ka "hoʻohuihui" ʻana i nā kumuwaiwai protein like ʻole (kumu - NCBI - National Center for Biotechnology Information).

ʻO ka maʻi protein i nā meaʻai like ʻole

Hiki iā ʻoe ke lohe pinepine mai nā lunamakaʻāinana o ke kaiāulu hoʻoikaika kino i waena o nā meaʻai koʻikoʻi i kiʻekiʻe i ka protein, aia wale nō ka turkey a me ka umauma moa. ʻO ka ʻoiaʻiʻo, mamao loa kēia mai ka hihia.

Loaʻa ka nui o nā protein i nā huahana - i ka nui, i nā ʻōpū o ka moa (17 g no 100 g huahana), i ka akepaʻa pipi (18-20 g no 100 g huahana).

No nā poʻe me ka hoʻokae ʻole, hemolele nā ​​hōʻike bovine - ʻo ka ʻikepili protein i loko o lākou he 13 gram no 100 goma o ka huahana. Kūpono kahi mau puʻupaʻa pipi - 15.2 g o ka protein i 100 g o ka huahana. Hāʻawi ʻia i ke kūlana hoʻokele paʻakikī i ka ʻāina, he mea lapuwale ke nānā ʻole i nā kumuwaiwai protein hiki ke loaʻa.

Mai poina i ka make o ka moa ʻaʻole wale ka umauma - ʻaʻole haʻahaʻa nā wāwae a me nā ʻūhā i kēia ʻāpana e pili ana i ka ʻikepili protein - ma kahi o 16 a 20 g me 23-27 i nā umauma.

ʻAi

ʻO ka hope, e neʻe i mua i kaʻiʻo ponoʻī. ʻO nā ʻano maʻamau o ka hope ma ka Russian Federation ʻo ka puaʻa a me ka pipi.

Ke hiki mai i ka puaʻa, huhū ka nui o nā loea hoʻoikaika kino i ko lākou ihu ke ʻōlelo aʻoaʻo e hemo ia mai ka papaʻai. A makehewa loa! ʻO ka protein i loko o ka puaʻa momona he 19.4 g protein i 100 g o ka huahana, me kahi momona momona - 7-9 g wale nō. Mai poina i ke koho ʻana a me ka kuke ʻana i ka puaʻa ma mua o ka pipi. Eia kekahi, e kōkua ka puaʻa wiwi i ka poʻe haʻuki:

• ʻoi aku ka maʻalahi e assimilate i nā protein a me nā huehue, hoʻomaikaʻi i ka lawe ʻana o oxygen i nā mākala ma muli o ka ʻike o nā huaora B1 a me B6 i loko o laila;
• hoʻonui i ka metabolism a me ka lako ikehu, hoʻonui i ka hoʻomanawanui i ka wā o ka hoʻoikaika kino, i kōkua ʻia e ka wikamina B3;
• hoʻomaikaʻi i ka metabolism metabolism, excitability o nāʻiʻo puʻupuʻu a me ka hōʻeleu i nā mākala ulu ma muli o ka wikamina B2.

He mea nui like ia momona momona puaʻa, ʻokoʻa ka momona o ka bipi, ʻoi aku ka pono no ka ʻōnaehana cardiovascular.

E neʻe kāua i ka pipi. ʻO ke kumu o ka protein i makemake nui ʻia o ka tenderloin o kēia ʻano ʻiʻo. Loaʻa iā ia ma kahi o 19 g protein i kēlā me kēia 100 g huahana. E like me kāu e ʻike ai, ʻaʻohe mea makemake - akā manaʻo ʻia ʻo ka pipi kahi kumu i makemake ʻia o ka protein ma mua o ka puaʻa. Pahuhopu, ʻaʻole kūlike ia ʻōlelo i ka maoli (kumu - ka puke "Dietetics: A Guide for Physicians", Hoʻoponopono ʻia e A. Yu. Baranovsky. - St. Petersburg: Peter, 2008).

ʻAʻole hiki i kekahi ke haʻi ʻole i kahi ʻano protein kiʻekiʻe loa e like me ka protein iʻa. ʻAʻole koʻikoʻi ka iʻa ʻulaʻula a keʻokeʻo paha. Hake (16 g protein no 100 g), perch (18.5 g) a i ʻole cod (17.5 g) i loaʻa nā protein kiʻekiʻe kiʻekiʻe e like me ka salmon poni (21) a i ʻole salmon (21.6).

Huamoa

Mai poina e haʻi i ke keʻokeʻo o ka hua manu - maʻalahi ka digestible, loaʻa iā ia kahi laulā piha o nā amino acid, waiwai i nā lālā amino amino lālā (BCAAs). Hoʻokahi hua moa i ka 3-7 g protein i ka awelika, kaukaʻi ʻia i ka mahele.

ʻO nā kumu o nā protein i helu ʻia ma luna, no ka mea ʻaʻole paʻakikī e koho, he protein nā holoholona kēia.

ʻO kā lākou hiʻohiʻona ka ʻaneʻane piha loa o nā carbohydrates i 100 g o ka huahana - i nā huaʻōlelo ʻē aʻe, pili lākou i ka momona, ka wai a me ka protein.

Ma ka ʻaoʻao hoʻokahi, he hoʻohui kēia no ka poʻe e pili ana i ka papa hana protein kiʻekiʻe me nā haʻiki liʻiliʻi i ka papaʻai. Ma ka lima ʻē aʻe, ʻaʻohe mea i hoʻopau i ka pono o ke kanaka no ka fiber. ʻO ka liʻiliʻi e pono ka poʻe e noho ana i ka ʻāpana ʻEulopa o Rūsia. A ma aneʻi e kanu i nā kumuwaiwai o ka protein, ʻo ia hoʻi nā cereala.

ʻAla palaoa

Ke kamaʻilio e pili ana i ka meaʻai haʻuki kaulike, ʻike mau ʻia ka buckwheat a me ka oatmeal. A ʻaʻole kēia he mea kūpono ʻole - loaʻa i ka mea mua he 12.6 g o ka protein i 100 g o ka huahana, ka lua - 11 g, a ma laila a ma aneʻi e pili ana i 60 g o nā huaʻaleʻale me kahi momona momona (ʻoi aku ma mua o 5 g). ʻOiai ʻoi aku ka haʻahaʻa o ka protein i loko o kēia mau cereal i ka hoʻohui ʻia o ka amino acid, me ka hoʻohana like ʻia o nā kumu holoholona o ka protein, hoʻopiha maikaʻi ʻia nā cereal i ka papaʻai, a lilo i kumu no ka fiber a me ka ikehu.

E kaulike, e hana kākou i kahi ʻōlelo. ʻAʻole nui ka fiber i nā cereal. ʻO ke kumuwaiwai maikaʻi nā lau lau maka fibrous. Mai poina i ka ʻai ʻana i ka nui o nā protein holoholona e pono ai ka hoʻopili ʻana o nā kumu hou o ka fiber i ka papaʻai.

Nā pōmaikaʻi a me nā hōʻino o kēlā me kēia ʻano

ʻAno ʻē ke kamaʻilio e pili ana i nā pilikia a me nā pōmaikaʻi o kēlā me kēia ʻano protein, akā e haʻi ʻia kekahi o nā nuances. ʻO ka ʻoiaʻiʻo o ko mākou kino, ma ke ʻano he hopena o ka evolution, ua hoʻololi i ka hoʻohana ʻana o kekahi mau protein protein.

ʻAʻole maʻa iā mākou nā kumuwaiwai o ka protein i nā helu like ʻole e hana i nā metabolite i hiki ke hōʻeha a hoʻolōʻihi paha i ka holomua i ka loaʻa ʻana o kahi kekelē a i ʻole.

Pili kēia i nā protein mea kanu a, ʻo ia hoʻi, nā huahana soy. Loaʻa i nā protein soya nā amino acid, a ke kino e hoʻohuli i nā peptestrogens. Ke alakaʻi nei kēia mau mea i ka lohi i ka ulu ʻana o nā hōʻailona ikaika, ke ʻano o ka momona o ke kino wahine, a me ka hoʻohana lōʻihi, hiki iā lākou ke kumu i ka gynecomastia.

Kaha: ʻO kekahi huahana i loaʻa nā phytoestrogens ka mea hū a ka mea hana, a hoʻohana ʻia ia i kekahi manawa e ka poʻe haʻuki ma muli o ke kiʻekiʻe o ka protein.

Akā ʻaʻole ia he manaʻo ʻaʻole pono ʻoe e ʻai i nā protein protein - ua lawa ia e koho ai i nā kumuwaiwai kūpono a kaohi i ka nui o ka loaʻa i 15-20% o ka huina protein.

Minamina, ʻaʻole maikaʻi nā protein holoholona. Loaʻa ka protein i loko o ka ʻulaʻula i ka D-carnitine a me nā amino acid lawe i kāna ʻano. Ke komo lākou i loko o ke kino me nā aʻa adipose, huki lākou i nā kolekola maikaʻi a maikaʻi mai iā lākou. Hoʻopili wikiwiki ʻia ka mea mua i loko o nā plake kolesterol, kahi hopena maikaʻi ʻole i ke olakino o nā moku arterial. Kūpilikiʻi loa ia ʻano waihona no nā poʻe ʻālapa ma mua o 35 mau makahiki.

Panina hopena

No ka synthes protein piha, pono mākou i kahi spectrum piha o nā amino acid. Loaʻa iā mākou mai nā kumuwaiwai protein holoholona a i ʻole ka hoʻololi ʻana ma waena o nā kumuwaiwai protein protein. ʻO ke ala āu e koho ai, pili wale nō iā ʻoe. ʻO ka hopena o ka loaʻa ʻana o ka protein protein kūpono ka helehelena olakino, nā kui kuʻi, ʻili maikaʻi a me ka lauoho, kahi pākēneka haʻahaʻa o ke kino momona, a me ke olakino maikaʻi. E mālama pono i kāu papaʻai! E olakino!

E nānā i ka wikiō: 14. Predicting Protein Interactions (Nowemapa 2024).