ʻO kaʻai protein e lilo i ka paona

Entrecote

Hiki ke kūleʻa ka papaʻai protein i nā hihia kahi, e lilo ke kaupaona, ʻaʻole lawa ka hoʻolālā maʻamau o ka papaʻai a me ka hoʻoikaika kino. E like me ka inoa e hōʻike nei, ʻo kaʻai protein kahi mea waiwai i ka protein. Ma ka hakahaka, haʻahaʻa ia i nā haʻuki.

Akā hiki ke lilo i ka kaumaha ma ka ʻai ʻana i nā steak, hamburgers, tī, a me ka puaʻa? ʻAe ka pane i kēia nīnau, ʻoiai ʻoe e noʻonoʻo i ka maikaʻi a me ka maikaʻi ʻole ma mua o ka hoʻohana ʻana. Kahi mea hou aʻe, ʻo nā ʻoihana ola wale nō ka mea i ʻae ʻia e kauoha iā lākou.

Pehea e hana ai?

ʻŌpū

Pono nā wahine ma ka liʻiliʻi he 50 gram o ka protein i kēlā me kēia lāʻoiai ka nui o nā kāne he 60. Inā ʻoe e hāhai i kahi papa protein, hiki iā ʻoe ke ʻoi aku ma mua o kēlā nui.

ʻO kaʻoki ʻana i nā huaʻāpale e alakaʻi i ka lilo wikiwiki. ʻO kēia no ke kino, ʻaʻohe ona momona, hoʻohana mua i ka glucose no ka wahie. Ke pau nā mālama o kēia ma hope o kekahi mau lā, hoʻomaka ʻoe e puhi i ka momona, ʻo ia kekahi o nā pahuhopu nui.

He aha nā pae o ka papaʻai?

ʻŌpū ʻōhū

ʻO nā papaʻai protein, e like me ka papaʻai Dukan a i ʻole ka papa ʻaina Atkins, ʻehā mau manawa. I ka hihia o ka mea mua, ʻo ia ka mea aʻe, kaukaʻi ʻia i kona lōʻihi ma ka nui o ke kaumaha e pono ai e nalo.

  • ʻO ka hoʻouka kaua: ʻAi ʻia ka protein protein palena ʻole a me nā punetēpu 1.5 o ka oatmeal i kēlā me kēia lā.
  • ʻO ka holo moana: ʻai ʻia ka protein Lean i hoʻokahi lā a me nā protein momona a me nā mea kanu non-starchy i ka lā aʻe. Hoʻohui i kēlā ʻelua punetēpu o ka oatmeal i kēlā me kēia lā.
  • Hoʻohui hoʻohui: ʻAi ʻoe i ka protein momona a me nā mea kanu ʻole, kekahi mau ʻōpelu a me nā momona, a me 2.5 punetēpu o ka oatmeal i kēlā me kēia lā. Hoʻemi ʻia nā lā o ka ʻai ʻana wale nō i nā protein momona i hoʻokahi i kēlā me kēia pule.
  • Wā paʻa: ukali ʻia nā lula maʻamau o ka pae hoʻohui, akā hiki ke hoʻomaha ʻia inā mau ke kūpaʻa o ke kaumaha. Hoʻonui ka ʻai oatmeal i 3 punetēpō i kēlā me kēia lā.

ʻO nā meaʻaiʻai protein

Hiki ke hele mai nā protein keu mai nā legume, nā ʻiʻo, nā nati, nā hua, nā hua manu, nā iʻa iʻa, a me nā tī. Ma ka laulā, manaʻo ʻia nā ʻiʻo lean a me ka waiū i nā kumu protein maikaʻi loa no kēia ʻano papaʻai.

Eia kekahi, manaʻo ʻia he mea nui e hōʻalo i nā ʻāpana nui o nāʻiʻo momona. I kēlā me kēia hihia, pono ʻoe e nīnau i ke kauka a i ʻole ka mea hānaiʻai ma mua o ka hoʻololi ʻana i kāu papaʻai, a ʻo nā papaʻai pūmua kekahi.

Carnes

ʻūhā moa moa

Hoʻopili mākou i nā steak me nā protein, akā he mea nui e koho i nā ʻoki lahilahi. ʻO ke kumu ke hāʻawi nei lākou i ka nui o nā protein i ka hoʻololi no ka momona o ka momona. Hana ʻia ka mea like me ka puaʻa. Hiki ke lilo i kumu waiwai maikaʻi o ke protein inā koho ʻoe i nā ʻoki kūpono. ʻO kahi laʻana, ka sirloin.

Pono e hoʻomaopopo ʻia, ʻoiai ka wīwī, e ʻoi aku ka kiʻekiʻe o ka momona momona o kaʻiʻo ʻulaʻula ma mua o kaʻiʻo keʻokeʻo. ʻO ka ʻiʻo keʻokeʻo (moa, kaleko ...) ka nui o ka momona ma mua o ka ʻulaʻula. ʻOiai loaʻa i ka ʻili ka momona momona, maikaʻi ke hemo.

Pescado

ʻĀmaʻa ʻula

Hāpai ʻia ka iʻa me ka protein a haʻahaʻa haʻahaʻa i ka momona. Akā ʻo nā ʻano i ʻoi aku ka momona, e like me ka salmon a i ʻole ke tuna, manaʻo ʻia he mau koho maikaʻi. ʻO ke kumu no ka loaʻa ʻana o kēia mau iʻa i loko o ka omega 3 fatty acid, kahi mea ʻilihune i ka papaʻai o nā poʻe he nui a he kī i ka mālama ʻana i ka puʻuwai i ka piha.

Nā pua

Nā pua

ʻO nā hua manu kahi kumu maikaʻi o ka protein. Eia naʻe, mai poina i nā hopena i hiki ke hopena i nā pae kolesterol. ʻO kahi hoʻolālā maikaʻi e kaupalena ʻia i nā meaʻai ʻē aʻe kiʻekiʻe i ka kolesterol, a me ka momona momona, i nā lā e hoʻokomo ai ʻoe i kahi hua manu ma ka papa kuhikuhi.

Nā huahana waiū

nā paʻi paʻi artisan

ʻAʻole hāʻawi ka waiū, ka tī a me ka yogurt i ka protein wale nō, akā hāʻawi pū kekahi i kahi lāʻau pono o ka calcium e hoʻomau i ka ikaika o nā iwi. E mālama i kāu kaʻai calorie ma lalo o ka kaohi, e noʻonoʻo i ka waiū momona momona a momona ʻole.

Pehea e pili ana i nā huaʻale?

palaoa i hoʻomoʻa ʻia

Kuhi pinepine kēia ʻano papaʻai i nā mea ʻaʻā e like me ka palaoa, nā māno, nā hua, a me nā mea kanu. No laila ʻaʻole pono ʻoe e hāʻawi i ka fiber a me nā meaola nui ʻē aʻe, e noʻonoʻo e koho i kahi hoʻolālā e hoʻopili pū ana i nā mea kanu a me kekahi mau huaʻā.

ʻO ka ukali ʻana i ka papaʻai protein ka mea pinepine ka palena ʻana i nā hua. No laila pono ʻoe e hōʻoia e loaʻa ka mea nui iā lākou i kēlā me kēia manawa ke ʻike ʻia ma ka papa kuhikuhi. E kiʻi i ka fiber a me nā meaola nui ʻē aʻe i ke koho ʻana i nā hua āpau ke hiki.

Mālama ka hapa nui o nā papaʻai protein i kekahi mau mea kanu, akā palena pinepine i ka hua. ʻO ka ʻoki ʻana i kāu lawe hua ʻana i mea e ʻoi aku ai ma mua o kekahi helu o nā lāpona i kēlā me kēia lā me he mea lā makaʻu ʻole.. ʻAʻole hoʻopau kekahi pilikia i kahi hua i ka wā lōʻihi. Kūkā ka poʻe loea i ka hoʻohui hou ʻana i kēia pūʻulu meaʻai i ka papaʻai ke hiki i ka pahu hopu kaumaha. ʻO ke kumu no ka loaʻa iā lākou o nā meaola kūpono no ke kino.

ʻO kaʻai protein vegetarian: kahi ʻē aʻe

Tofu

ʻAʻole pono ʻoe e ʻai i ka ʻiʻo, ka waiū, a i ʻole nā ​​hua manu e loaʻa ai ka protein. Hoʻohana nā mea Vegetarians a me nā vegans i nā kumuwaiwai protein ʻole holoholona i kā lākou papaʻai.

ʻO ka Tahu, nā burger soy, a me nā meaʻai ʻē aʻe e laʻa me nā kumu protein i hoʻokumu ʻia me nā mea kanu. Hiki i nā legume ke hāʻawi pono i ka nui o nā protein i kahi ʻāpana o kaʻiʻo, me nā mea keu a kona ʻikepili fiber e hoʻolōʻihi ai i ka manaʻo o ka māʻona a kōkua i ka hōʻemi ʻana i ka LDL kolesterol (kolesterol maikaʻi).


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.

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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.