Nā meaʻai protein

ʻAʻole hiki ke nalo nā meaʻai protein mai kāu papaʻai, ʻoiai ke kī i nā mākala a me ke olakino holoʻokoʻa.

E ʻike i ka nui o nā protein e pono ai i ke kāne i ka lā a me nā meaʻai he nui kahi e loaʻa ai iā ia. ʻO nā kumuwaiwai o nā holoholona a me nā lau nahele, no ka mea he nui ka poʻe e hoʻoholo e hāhai i kahi papaʻai vegetarian a vegan paha.

Nā pōmaikaʻi o nā meaʻai protein

Pāʻani nā meaʻai protein i nā ʻano he nui i kou kino. ʻO kekahi o nā mea makemake nui ʻia, keu hoʻi i waena o ka poʻe makemake e noho i ke ʻano, pili i ka ulu ʻana o nā mākala. He mea maʻamau ka lawe ʻana i ka protein ma hope o ka hoʻomaʻamaʻa ʻana, mai ka wā Hōʻike nā noiʻi ʻepekema he kuleana nui lākou i ka hoʻoponopono ʻana i nā mākala.

ʻIke ʻia ke kūkulu ʻana i nā mākala ma loko a ma waho hoʻi. ʻOi aku ka maikaʻi o nā lole iā ʻoe, akā maikaʻi ia no kāu metabolism, a no ke olakino iwi a me nā mākala, kekahi mau pono, nā hope, i lilo i mea nui ma hope o 40 mau makahiki.

ʻAtikala pili:

Nā meaʻai me ka waikawa folic

Inā pono ʻoe e lilo i ka paona, hiki i ke protein ke kōkua pū kekahi. ʻO kēia no ka mea hoʻolōʻihi lākou i ka manaʻo o ka piha. Hoʻolahalaha i ka lā holoʻokoʻa, kōkua nā meaʻai waiwai protein i ka ʻoki ʻana i ka loaʻa o ka calorie, kahi koi kūpono ʻole ke hiki ke lilo i ka kaumaha. I nā papa hana hōʻemi kaumaha e kōkua pū lākou i ka mālama ʻana i nā mākala, ka mea nui no ka metabolism e hoʻomau i ka hana i ka piha piha.

Ke lawa pono nei anei ʻoe i ka protein?

ʻAe paha. ʻAʻohe pilikia o ka hapa nui o ka poʻe i ke komohana o ka honua i ka loaʻa ʻana o ka protein mai kā lākou papaʻai. Aia kahi kamaʻilio e pili ana i ka pono no 0.8 gram o ka protein i kēlā me kēia lā i kēlā me kēia kilokilo o ke kaumaha o ke kino. Hoʻonui ka nui i ka hihia o nā kāne ʻeleu a i ʻole nā ​​mea e nānā ana e hoʻonui i ko lākou puʻupuʻu, kū ma kahi o 1.4 gram.

ʻAʻole paʻakikī ka loaʻa ʻana. Ua lawa ia e hōʻoia ai e ʻai i ka papaʻai kaulike me ka loaʻa ʻana o ka calorie o kēlā me kēia lā i loko o ka pae i ʻōlelo ʻia.. ʻO nā huahana protein, e like me nā kī a me nā haʻalulu, ʻaʻole pono ia, ʻoiai hiki iā lākou ke kōkua iā ʻoe inā ʻaʻole lawa ka protein i loko o kāu papaʻai.

Aia ka manaʻo e ʻoi aku ka nui o nā protein, ʻoi aku ka maikaʻi, akā aia ka palena. ʻO ka maʻamau, hoʻopau ke kino i ka nui, akā hiki iā ia ke alakaʻi i ka loaʻa ʻana o ke kaumaha a hōʻino pū i nā puʻupaʻa.

Nā protein o ka holoholona

ʻIke mākou i ke kiʻekiʻe o ka protein i kaʻiʻo he kiʻekiʻe loaAkā pono e hoʻomaopopo he maikaʻi ʻole ka hōʻino ʻana i nā meaʻai holoholona no ka honua. Hoʻopili kēlā me ka tī, nā hua manu, ka yogurt, a me nā iʻa. Eia hou, i ka hihia o nā ʻiʻo ʻulaʻula, hiki iā lākou ke hōʻeha i nā aʻa, ʻoiai ʻaʻole maikaʻi nā meaʻai i hana ʻia (e like me nā sausages) i kou kino no ka mea he nui nā mea hoʻohui i loko.

Me kēlā ʻōlelo, eia nā mea aʻe nā kumu waiwai protein holoholona i hiki iā ʻoe ke hoʻohui i kāu papaʻai:

Nā umauma moa

Hiki iā ʻoe ke kiʻi i ka protein ma o ka turkey a me ka umauma moa. E ʻokiʻoki i nā calorie ma ka ʻānai ʻana a me ka hemo ʻana o ka ʻili.

ʻO ka ʻiʻo ʻulaʻula (pipi, puaʻa a me nā hipa) he nui nō ka protein, akā hāʻawi ʻia i nā pilikia olakino e pili ai, pili ia e hoʻopau iā ia i nā mea liʻiliʻi a i ʻole hoʻopau iā ia mai ka papaʻai.

Yogurt

ʻO Yogurt kekahi o nā meaʻai protein i makemake nui ʻia. Pono e hoʻomaopopo ʻia, e like me ke koena o nā huahana waiū (tī, waiū ...), koho i nā ʻano momona momona.

Pākē

ʻO nā iʻa a me nā pūpū nā kumu kumu protein maikaʻi ʻelua. ʻO ke Tuna kekahi o nā mea kaulana loa, akā E kōkua pū ka salona, ​​sardine a i ʻole prawns iā ʻoe e hōʻea i kāu lā maʻamau.

Pāʻina

ʻO nā hua manu kekahi ala maʻalahi e loaʻa ai ka protein a me nā mea pono e pono ai no ka hana pono ʻana o ke kino.

Nā polokina lau

'Lelo nā Vegans e hiki ke loaʻa nā protein āpau i kēia kai ma o kēia pūʻulu meaʻai, me ka pono ʻole o ka ʻiʻo a i ʻole nā ​​meaʻai ʻē aʻe o nā holoholona i hoʻokumu ʻia, e like me nā hua manu.

pīni

Hiki iā ʻoe ke loaʻa i nā protein he nui mai nā pīni, a me nā legume ʻē aʻe, e like me ka soy (i nā poloka, ka waiū, nā tofu ...), nā lihi, nā pīpī a me nā pī.

Nā ʻolemona

Ma waho o ka hāʻawi ʻana iā ʻoe i ka protein, maikaʻi pū nā ʻalemona no kou puʻuwai. E noʻonoʻo pū hoʻi i nā pī, pistachios, a me nā walnuts… No ka mea waiwai lākou i nā calorie, pono e ʻaʻole e hoʻonui iā ia me nā nati

ʻOhi

Ke hiki mai i ka palaoa, hoʻokomo i ka ʻoka i kāu papaʻai e hōʻoia ia i ka nui o nā protein i kēlā me kēia lā.

Broccoli

Hāʻawi kēia mea ʻai a puni 3 gram o ka protein no 100 o ka meaʻai. Eia kekahi, haʻahaʻa ia i nā calorie. ʻO kekahi mea kanu e noʻonoʻo ai, ua kupu ʻo Brussels.

Chia nā hua

He kumu nui ia o ka protein protein. Eia kekahi Kūpono ia e noʻonoʻo i nā ʻano ʻano ʻē aʻe e like me nā ʻano o ka paukena, nā ʻano pua sunflower a i ʻole quinoa.