ʻO nā protein kiʻekiʻe, nā meaʻai momona momona

La nutrición He mea nui ia, ʻo ka meaʻai ka wahie e pono ai i ko mākou kino i hiki iā ia ke loaʻa ka ikehu a hoʻomaikaʻi i kā mākou hana.

Nui nā meaʻai a ʻaʻole maopopo i nā manawa he nui nā mea maikaʻi loa na mākou. A laila, haʻi mākou iā ʻoe i nā meaʻai e waiwai i nā protein a haʻahaʻa i ka momona, kūpono e kōkua iā mākou e lilo i ka paona a hoʻonui i nā mākala.

ʻO ka papaʻai kaulike ke kī o ka mālama ʻana i ke olakino maikaʻi, ʻAʻole pono ʻoe e hoʻomāinoino i kekahi pūʻulu meaʻai, akā naʻe, i kēia manawa makemake mākou e haʻi iā ʻoe i nā meaʻai i momona i ka protein a i ka manawa like haʻahaʻa i ka momona.

He macronutrient kumu nui nā protein  a pono mākou e kiʻi iā lākou mai nā meaʻai maikaʻi loa. Loaʻa lākou i ka nui o nā meaʻai e hiki ai i nā mea āpau, akā naʻe, ʻaʻole olakino nā meaʻai āpau i waiwai i ka protein.

ʻO nā protein kiʻekiʻe, nā meaʻai momona momona

Pono mākou e ʻike i kēlā protein-kiʻekiʻe, nā mea momona momona e pale i ko mākou kino, no laila e hiki iā mākou ke mālama i ka nui o nā mākala paʻa pono a e kōkua lākou iā ʻoe e hoʻonui pono.

Ke hoʻopiha nei nā meaʻai waiwai protein, kōkua iā mākou e lilo i ka paona a pono e kūkulu i nā mākala. ʻO ka nui o nā protein āu e hoʻopau ai e kōkua ʻoe i ka pale ʻana i kou mau mākala, e hoʻonui ana ka hoʻolilo kālā a me ka hana o kāu metabolism.

Nā mea kanu

ʻO kēia mau meaʻai liʻiliʻi he nui ka protein i loko o ka hoʻohui ʻana i nā haʻalako. Hāʻawi lākou i kahi nui o ka ikehu.

  • ʻO Soy ka mea i piha ka protein i loko. No ka 100 gram e hāʻawi ʻoe i ke kino 37 gram o ka protein, ʻoi aku ia i ʻelua mau manawa ma mua o nā protein i loaʻa iā mākou i kaʻiʻo.
  • ʻO nā ʻāpala kōkua lākou 23 gram ma 100 gram. 
  • ʻO Chickpeas a me nā pī punie 19 gram. 

No nā mea kanu kēia mau protein no laila he ala maikaʻi ia no nā vegetarians e hoʻonui i kā lākou kumu protein. Kaawale mai nā polokina a me nā mea kāhāhā, pono pū lākou e hoʻonui i nā wikamina a me nā minelala i ke kino.

Nati

ʻIke mākou ʻaʻole pono e hoʻomāinoino ʻia nā nati, nui lākou i nā waikawa momona e hiki ai ke momona, no laila, Paipai nā meaolaola i ka nui o 30 gram i kēlā me kēia lā. 

He ʻano olakino maikaʻi loa lākou no ke kino, ʻo nā momona i loaʻa iā lākou he waiwai olaola kiʻekiʻe, nā omega 3 acid e kōkua iā mākou e kaohi a mālama i nā kiʻekiʻe kolesterol i ke kō e hana pono ana i kā mākou ʻōnaehana.

  • Loaʻa i ka peanuts nā 24 gram o ka protein i 100 mau gram. ʻOiai ʻike ka poʻe he nui nā pī i loko o ka ʻohana legume.
  • Ploaʻa nā istachos i ka 19 gram o ka protein i 100 mau gram. Pono e hoʻopau ʻia lākou i ka hoʻohaʻahaʻa iʻole e loaʻa ka kaumaha.

Pono mākou e koho i nā hua moa i hoʻomoʻa ʻia, e nānā i nā ʻano kūlohelohe ʻoiai ʻaʻole maikaʻi loa nā hua ʻai palai a paʻakai.

Seitan

Ua lohe paha ʻoe e pili ana iā ia seitan, a ua ʻike paha ʻoe ma ka supermarket. Pili mau ia i ka meaʻai i hoʻolālā ʻia no ka poʻe i hoʻoholo e mālama i kahi papaʻai vegetarian a vegan paha, akā, he koho maikaʻi loa inā makemake mākou e hoʻonui i ka protein i loko o kahi ala maʻalahi a kūlohelohe hoʻi.

El Loaʻa ka seitan mai ka palaoa, ʻo ia ka protein o ka palaoa, kiʻekiʻe ka gluten i loaʻa i ka manawa like me ka protein. ʻIke ʻia ʻo ia kaʻiʻo mea ʻai, no ka mea, he meaʻai nui nō hoʻi ia e hiki ke hoʻololi maʻalahi ʻia i nā steak, ka ʻiʻo mōʻaukala a i ʻole nā ​​meatballs.

Seitan hāʻawi i nā protein pono Ma muli o ka loaʻa mai o ka protein palaoa, he koho maikaʻi no ka mea haʻahaʻa kēia momona i ka momona. He maikaʻi nui kona a ʻaʻole pono e nānā inā ua hōʻemi loa ʻia ka ʻai ʻana i ka ʻiʻo.

Hua keʻokeʻo

Pau ka hua i ka honua holoʻokoʻa a maikaʻi ka ʻāpana keʻokeʻo no ka hoʻonui ʻana i nā protein i loko o kahi ala kūlohelohe, palekana a maikaʻi hoʻi i ko mākou kino. Hāʻawi kēlā me kēia hua manu i ka 6 gram o ka protein i ka ʻāpana keʻokeʻo a ʻaʻohe ona momona no ka mea ua paʻa i ka yolk.

ʻO ka mea maikaʻi o ka hua manu hiki iā mākou ke hoʻokaʻawale maʻalahi i kāna mau ʻāpana e hoʻopau i ka mea a mākou e pono ai i kēlā manawa.

Nā iʻa a me nā kai iʻa

Hiki iā mākou ke loaʻa i nā meaʻai i waiwai i ka protein a haʻahaʻa i ka momona i loko o ka iʻa hui, i kēia hihia, pono mākou e kia cod a me tuna ʻoiai lākou e hāʻawi nei 21 grams no 100 o ka huahana.

I kekahi ʻaoʻao, inā makemake ʻoe i ka iʻa iʻa, mai hōʻoki i ka ʻai ʻana ʻula, olakino a piha i ka protein, ʻoiai hāʻawi ka 100 gram 23 gram o ka protein. Hiki iā lākou ke hoʻopau ʻia i nā ʻano he nui, ʻoiai ʻo ka mea ʻoi loa a kuhikuhi ʻia e mahu i ka mālama pono ʻana i kā lākou mau mea ponoola

Jelly

La gelatine He nui nā hoʻohana i loko o ka lumi kuke, ʻoiai hiki iā mākou ke hoʻopau iā ia ma ke ʻano he mea ʻono. I kēlā hihia, pono mākou e ʻike i ke kō a ma ka mokuʻāina ʻoi loaPono mākou e nānā i ka lepili a me nā mea hana.

Loaʻa i loko o Gelatin 84 gram o ka protein i 100 gram o ka huahana. Hana ʻia nā Jellies mai ka iʻa ʻO lākou ka mea i ʻoi aku ka nui o nā protein a me nā kumu kūlohelohe. Loaʻa nā protein gelatins i ka protein akā i ka nui o ka nui.

ʻO ka haʻalulu protein pū me nā strawberry

Lulu ke kumuʻiʻo

Maliʻa paha ʻo kekahi o nā ala wikiwiki loa e hoʻonui i ka mahele lāʻau o ka protein i kā mākou papaʻai no ka mea he kiʻekiʻe loa ka noʻonoʻo. ʻAʻole pono e hoʻomāinoino ʻia nā lūlū waiwai protein no ka mea he kumu ia e hōʻino ai, he counterproductive kekahi.

Pono nā bodybuilders a i ʻole nā ​​ʻōlapa i ka protein nui e hoʻohua, hoʻonui a pale i ka nui o nā mākala. Hiki iā ʻoe ke nānā no nā huahana momona i ka protein i nā hale kūʻai loea, ʻoiai ka mea kūpono e kiʻi iā lākou mai nā meaʻai kūlohelohe a palekana hoʻi.

Akepaʻa

I kēia hihia, ke akepaʻa, ʻaʻole naʻe i hoʻopau ʻia e like me kaʻiʻo, Hāʻawi ia iā mākou me 20,5 mau lika no kēlā me kēia 100 mau huna o ke akepaʻa a mākou e ʻai ai. He mea hoihoi e hoʻokomo iā ia i kā mākou papaʻai inā ʻo ka mea a mākou e makemake ai e hoʻonui i ka protein, ʻoiai e pono e noʻonoʻo ʻia he ʻāpana momona kekahi ma ke akepaʻa. Hoʻohui ʻia, maikaʻi ia no ka hoʻonui ʻana i ka mahele o ka hao i loko o ko mākou kino.

Pāpaʻi i hoʻōla ʻia

I kēia hihia, ʻo ka tī hoʻi i hoʻōla ʻia hiki ke lilo i hoʻokahi o nā meaʻai i hōʻike nui ʻia e hoʻonui i ka protein, ʻoiai pili mau mākou iā ia i ka pākēneka o ka calcium.

E nānā no nā paʻi waiū i hoʻōla ʻia, loaʻa ka wai liʻiliʻi i loko o lākou a ʻoi aku ka nui o kā lākou mau meaola āpau, hoʻohālikelike i nā gramika o ka protein i nā lepili, koho i ka tī ma ke koho mua Parmesan a laila nā tīhi manchegos.

Ma kēia papa inoa e ʻike ʻoe nā meaʻai kiʻekiʻe i ka protein a haʻahaʻa i ka momona, ʻAʻole mākou i kamaʻilio e pili ana i ka ʻiʻo o nā holoholona, ​​makemake mākou e hāʻawi kekahi moʻo o nā koho ʻaʻole paha e noʻonoʻo ʻia ke makemake mākou e hoʻonui i kēlā hui o nā meaola.

 

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

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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.