ʻO ka protein protein kahi koho maikaʻi

ʻOi aku ka nui o ka vegetarianism a me ka veganism ʻoi aku ka laha i ke kaiāulu, hoʻoholo ka poʻe he nui e hoʻoholo i kēia hoʻoholo kino no ka olakino, nā loina a i ʻole nā ​​kumu hoʻonāukiuki.

ʻO kekahi o nā hoʻopaʻapaʻa a kēia kūlana i hoʻopuni ai kahi a lākou e "loaʻa" ai nā kālā e pono ai ʻaʻano protein ua pau ko lākou loaʻa ʻana mai nā holoholona. A laila e ʻike mākou i nā kumu waiwai maikaʻi loa o ka protein protein.

He mea maikaʻi ka protein protein, hoʻemi mākou i ka makaʻu ʻana i nā maʻi puʻuwai a i ʻole diabetes, ʻo kekahi o nā mea maikaʻi e ʻai ai ka soya.

ʻO nā protein protein maikaʻi loa

soy

E like me kā mākou i manaʻo ai, ʻo ka soy ke ally maikaʻi loa no ka poʻe vegetarians a vegans paha, ʻoiai hiki iā ia ke hāʻawi i kēlā me kēia amino acid e pono ai i ko mākou kino. ʻO kahi laʻana, a kiaha waiū soy Hāʻawi iā mākou me 12 gram o ka protein protein, ʻoiai hapalua kīʻaha o ka tofu he 10 gram a me ka hapalua kīʻaha o ka tempe ma luna o 15 mau gram.

Loaʻa i kēia mau huahana i loaʻa nā nui o kalipuna a me ka wikamina D e mālama i nā iwi ikaika.

Nā hua a me nā hua

ka na anoano a me na hua kukui Hāʻawi lākou iā mākou i kahi nui o ka protein, ʻo ka quinoa kahi laʻana kekahi o lākou mai ka hāʻawi ʻana o kahi kīʻaha iā mākou me 9 gram o ka protein. ʻOiai ma ka awelika, Hāʻawi ʻo 28 gram o nā nati iā mākou ma kahi o 7 gram.

ʻO nā walnuts a me nā peanuts, ʻoiai nā mea hope i loko o ka ʻohana legume, ʻo ia nā mea protagonist mai ka hoʻohui ʻana i nā protein i hāʻawi ʻia iā mākou. nā momona momona ʻole, ka wikamina E, a me ka nui o ka fiber dietary kōkua kēlā iā mākou e hōʻemi i ka cholesterol maikaʻi ʻole.

Nā mea kanu

E like me ka lentil, nā pīpī, nā pīni a i ʻole nā ​​pī i hōʻike nui ʻia e hoʻopau no ka mea hiki iā mākou ke loaʻa mai 13 i ka 18 gram o ka protein protein. Nui lākou i ka fiber soluble a kōkua iā mākou e kaohi i nā pae o ke koko, hāʻawi iā mākou i ka potassium a hoʻemi i ke kiʻekiʻe.

Nā mānoanoa holoʻokoʻa

ʻO ka hope loa, ʻo ka palaoa holoʻokoʻa Kūpono lākou e hoʻohui i kā mākou papaʻai, ʻoi aku ke olakino ma mua o nā keʻokeʻo a me lākou hiki iā mākou ke hana i nā kīʻaha maikaʻi. ʻO ka laiki Brown, ka pasta palaoa a i ʻole ka bran ka mea i hōʻike nui ʻia.

Hiki iā mākou ke loaʻa mau Nā mea'oko'a I mea e loaʻa ai ka protein protein, i waena o nā legume, nā kīʻaha piha a me nā ʻanoʻano, hiki iā mākou ke loaʻa nā mea āpau e pono ai i hiki i kā mākou iwi a me nā mākala ke kūlike.