Nā meaʻai me nā protein

Nā meaʻai me nā protein

ʻO nā protein nā ʻāpana o kā mākou papaʻai a he mea nui ia no kēlā mau poʻe e pāʻani pāʻani mau ana. ʻAʻole ka hana o kēia mau mole e hāʻawi i ka ikehu i ko mākou kino, akā i ʻo kāna hana e hana ma ke ʻano he agena hoʻonohonoho.

Palaka hana ʻia e nā amino acid e hana like me nā paʻa peptide. ʻO ke ʻano a me ke kaʻina o kēia mau amino acid e hilinaʻi ʻia i ka code genetic o kēlā me kēia kanaka. ʻO ka hapalua o ko mākou kino kaupaona i hana ʻia me ka protein e like me lākou i loko o nā hunaola o ko mākou kino.

ʻO kāna mau hana nui e mālama i ke ʻano a me ke ʻano o nā hunaola o ko mākou kino. A ʻaʻole wale kēlā, akā kōkua ia iā lākou i kā lākou hana nui āpau e like me: ka hoʻoponopono ʻana i ka pōʻino, ka hoʻoponopono ʻana i kā lākou mau hana, ka pale ʻana iā lākou iho mai nā ʻaoʻao kūwaho, a pēlā aku. Panina hopena pono lākou e mālama i ka nui o nā mākala maikaʻi.

Ehia mau protein e pono ai i ko mākou kino?

Hāʻawi ka mea lawe iā mākou 4 kilocalories no ka gram. Ma waena o 10 a me 35 pākēneka o nā calorie a mākou e ʻai ai, mai ka protein. O kahi laʻana, Inā mākou e ʻai ma kahi o 2000 mau calorie i kēlā lā i kēia lā, ma waena o 200 a 600 mau calorie e pono ai i protein. e lilo ia i mea like o 50 a 170 gram.

E hoʻomaopopo ia i kekahi ala ʻē aʻe, pono ke kanaka he 75 kilokilo ke kaupaona ma kahi o 60 gram o ka protein i kēlā me kēia lā. I ka hihia o nā mea haʻuki e pono mākou e hoʻonui i ka 1.5 i ka 1.8 gram i kēlā me kēia kilokilo a ke kanaka e kaupaona ai, ʻo ka hopena i ka gram ka mea e pono ai lākou e ʻai i kēlā me kēia lā.

Nā meaʻai protein kiʻekiʻe

Aia kahi papa inoa lōʻihi o nā meaʻai i loko o kā mākou papaʻai i loaʻa ka protein, no kēia mea e papa inoa mākou i nā meaʻai me ka protein. Hiki iā mākou ke hōʻoia i kēlā ʻike ʻia lākou i kaʻiʻo, nā hua manu, kekahi mau huahana waiū, nā legume, a me nā iʻa. Loaʻa i ka palaoa a me nā meaʻai mea kanu ʻē aʻe kahi mahele haʻahaʻa loa.

ʻO nā protein i loaʻa mai i kaʻiʻo holoholona he ʻano like ʻole i hoʻohālikelike ʻia i nā mea kanu. Aia i loko o ka holoholona kahi a pau i nā amino acid pono a me nā kumu o nā mea kanu i loaʻa i kahi ʻano haʻahaʻa o nā amino acid. Pēlā pono ia e hoʻohui i kēia mau papa protein i ʻelua i piha ai kā lākou hāʻawi ʻana.

Waiū

Pāhi Parmesan loaʻa ka awelika o 38 mau polokina no kēlā me kēia 100 g o kēia meaʻai. ʻO ia kekahi o nā huahana waiū i hāʻawi nui i ka hapa nui, akā i ka laulā aia kekahi mau mea hou aʻe ma ka papa inoa, e like me popo tī me 25,5 g no 100 g. El Aia i loko o ka tī ʻo Burgos he 14 gram a me ka ka ʻaila manchego hou a hiki i 26 gram.

Ka iʻa

Nā meaʻai me nā protein

ʻO ka nani ʻO ia kekahi o nā iʻa me ka nui o nā protein, loaʻa iā ia 24,7 g no 100 gram. I ka tuna ʻike pū mākou i kahi kumu protein nui, hiki iā mākou ke loaʻa a i 23 mau lika ke hou me ka waiū me kahi o 24 gram. Kūpono kēia mau meaʻai i ka papaʻai ma muli o kā lākou omega 3 ʻike.

ʻO ke cod Hāʻawi pū kekahi i kahi kumu waiwai nui o ka protein me kekahi 21 grams a iloko salemona 20,7 gram a iloko anchovies i ka 28 gram.

I nā iʻa e like me ʻike mākou i nā prawns he 23 mau grami ʻo ka palaoa he 24 gram a me nā pāpaʻi a 20 gram.

I ka ʻiʻo

Nā meaʻai me nā protein

Loaʻa i ka lāpaki he 23 mau gram Pono ia no nā papaʻai no ka mea o ka momona o ka momona. ʻO ka moa makana hoʻi ma kahi o ka 22 grams no 100 mau māka a turkey 24 gram.

Veal loaʻa kekahi mahele kiʻekiʻe me 21 grams, ke keiki hipa ma kahi o 18 gram a me ka puaʻa me 17 gram. I nā sausages ka hamona serrano lawe i ka hōkū e hōʻea ana e hāʻawi i 30 kalona

Legume

Nā meaʻai me nā protein

ʻO nā legume kahi meaʻai olakino e like me nā hua, hāʻawi i kēlā kumu waiwai nui o nā protein a me nā amino acid i mea nui i kā mākou papaʻai. ʻO kahi ʻikepili e hāʻawi ai ʻoiai no ka mea kanu lākou, ua hōʻike ʻia kēlā like lākou me ka piha piha i nā protein o ke kumu holoholona.

Loaʻa i nā Lupins kahi kumu kiʻekiʻe o ka protein, e hele mai ana e hoʻopiha 36,2 grams no 100 g o kēia meaʻai. E hāhai iā ia soya maloʻo e hele mai ana e hāʻawi i 35 gram yle like me nā līlī me 23,8 gram.

Mau pi Aia pū lākou ma ka papa inoa me ka nui o ka protein i loaʻa 23,2 gram i ukali ʻia e nā pī maloʻo a me nā lihi. Loaʻa nā soya i nā 24 gram a hahai aku iā ia nā pīpī a me nā pīni keʻokeʻo me 21 gram. ʻO kekahi o nā legume e lawe i ka nui loa lupins me 36 gram no 100 g o ka meaʻai.

Nati

kiniani

Aia nā hua hua hua palaoa i kēlā papa inoa o nā meaʻai me ka protein. Pēlā paha peanuts me 25 gram me pistachios a me nā ʻalemona me 18 gram.

Nā meaʻai ʻē aʻe me nā protein

Nā pua

Aia nā hua i hiki aku i 13 gram i kēlā me kēia anakahi. ʻO lākou ka mea i loaʻa ka maikaʻi o nā protein i loko o ka pyramid meaʻai. ʻO ka hapa nui o kēia mea i loko o ka yolk, ʻoiai ka nui o nā dietitians e ʻōlelo nei e ʻai wale i ka keʻokeʻo no ka mea he momona ka momona o ka momona, akā mālama mau i kahi pākēneka kiʻekiʻe.

Seitan kahi hoʻomākaukau meaʻai e pili ana i ka gluten palaoa i hiki aku i loko o 22 gram. ʻO Gelatin ʻo ia kekahi o nā meaʻai hōkū, i loaʻa a hiki i 85% o kona kaupaona i ka protein.


Hoʻopili ka ʻike o ka ʻatikala i kā mākou kumumanaʻo o ka hoʻoponopono hoʻoponopono. E hōʻike i kahi kaomi hemahema ʻaneʻi.

E lilo i mea mua e wehewehe

E waiho i kāu manaʻo

Kāu leka uila aae? E,ʻaʻole e paʻiʻia. i hāliu aku i koi 'ia kula *

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  1. He kuleana no ka ʻikepili: Miguel Ángel Gatón
  2. Ke kumu o ka ʻikepili: kaohi SPAM, hoʻokele ʻōlelo.
  3. Legitimation: Kou ʻae
  4. Ka kamaʻilio ʻana o ka ʻikepili: ʻaʻole e hōʻike ʻia ka ʻikepili i nā ʻaoʻao ʻekolu koe ka mana o ke kānāwai.
  5. Pūnaewele mālama: Pūnaewele i mālama ʻia e Occentus Networks (EU)
  6. Nā Kuleana: I kēlā me kēia manawa hiki iā ʻoe ke palena, hoʻōla a kāpae i kāu ʻike.