Nā meaʻai protein kiʻekiʻe

ka puaʻa maka puaʻa maka a me ka pahi

ʻAʻole hiki ke hōʻole ʻia e ʻōlelo pēlā pono nā polokina i kahi hana maikaʻi a pololei o ko mākou kino. I nā manawa he nui i hoʻokumu ʻia kēia mau mea i nā dilemmas momona nui mai ka nui o nā poʻe i hoʻololi i kā lākou ʻano maʻamau e hiki ke hoʻokau i ko lākou olakino me ka ʻike ʻole.

I nā pilikia meaʻai, pono mākou e makaʻala i kēlā he mīkini ka kino e pono ai ka ikaika a loaʻa kēia i ka meaʻai. Pono pono nā protein a pono mākou e ʻike he aha nā kumuwaiwai ʻoi loa e loaʻa.

Nā polokina koʻikoʻi no ke kino

Mahalo i nā protein, hiki i ko mākou kino ke hoʻokō i kēia mau hana i nui a koʻikoʻi no ke ola.

ipu meaʻai me ka asparagus

  • Kaa lawe oxygen i loko o ke koko.
  • ʻO lākou ke kuleana no ka hana ʻana a me ka hoʻoikaika ʻana i nā mākala.
  • Komo lākou i loko o ka ke kūkulu a me ka hoʻomohala ʻana i nā enzyme digestive.
  • Hoʻokomo i nā mea ʻohina i kā mākou ke kino paʻa
  • Kōkua ia e hana i kekahi ʻano o nā hōmona.

I kēia manawa aia kahi manaʻo kuhi kaulike e pili ana i nā protein, ʻo ka hapa nui o lākou, ke lohe pono lākou i ka huaʻōlelo protein, noʻonoʻo lākou i kahi lulu e lawe ʻia e kahi mea ʻaleʻale a i ʻole kekahi e hele pinepine i ka hale hoʻoikaika kino. Eia nō naʻe, pono mākou e ʻike, kēlā ʻo nā protein maikaʻi loa mai ka meaʻai a ʻaʻole mai nā mea hoʻopihaʻaiʻai hiki ke ʻike.

Aia ʻelua ʻano protein, e like me ko lākou kumu i hiki ai i nā protein o ka holoholona a me nā mea kanu. ʻAʻole ia he mea nui inā ʻaʻole kāu papaʻai e hoʻopili i ka ʻai ʻana o nā holoholona ma hope nā mea kanu hiki iā ʻoe ke kiʻi i ka papa kuhikuhi protein like.

wai ʻālapa

Nā meaʻai protein kiʻekiʻe

ʻO ka protein protein

A laila e hōʻike mākou i nā mea ʻoi loa mea ʻai mea ʻai e hoʻonui i kā mākou pae protein. ʻO kahi koho no nā mea ʻai a me nā mea ʻai.

  • soy Loaʻa iā ia he 34,7 mau māka ma 100 gram.
  • Nā hua ʻupu, 30 kalona
  • Waiū soya, 50 gram
  • Mīkini pī, 25 gram.
  • Seitan, 24 gram.
  • Lentil, 23 gram.
  • Quinoa, 20 gram.
  • ʻO Chickpeas, 20 gram.
  • ʻAmona, 18 gram.

palehua puaʻa maka

Protein protein

Ma ka lima ʻē aʻe, haʻi mākou iā ʻoe i ka mea ka meaʻai ʻo lākou ka mea ʻoi loa e loaʻa ai ka protein o ke kumu holoholona.

  • Queso hoola ia ma waena o 20 a me 25% protein i loko o ka huina kaumaha.
  • Pescado ma waena o 15 a me 20%.
  • Carnes ʻokoʻa ma waena o 12 a me 18%.
  • Mīkini palupalu, ma waena o 10 a 15%
  • Nā pua a me nā hua hua hua manu, ma waena o 10 a 15%.
  • Milk, ke kaulike ma kahi o 3,5%.
  • Nā meaʻai ʻē aʻe: nā ʻiʻo o nā ʻano like ʻole, nā ʻanoʻano, nā nati, nā legume, etc.

hua moa a me ka ʻāpala ma ka pālākiō

He aha ka papaʻai protein

Pili pololei nā protein i ka papaʻai, pili mau lākou i ka pohō kaumaha, i lilo kaupaona wikiwiki aiʻole e kiʻi i ke kinona e ka hoʻonui ʻana i ka nui o nā mākala.

I kēia lā, ʻo nā papaʻai protein-ʻo ia ka mea hou loa a paipai ʻia. No ka mea, pono mākou e akāka i kēlā kou hokii Hāʻawi ia iā mākou i kahi ʻano o ka piha a makemake ʻole e ʻai hou. Eia nō naʻe, ʻaʻole maikaʻi nā mea āpau, aia nā pōmaikaʻi a me nā mea maikaʻi ʻole ke kamaʻilio mākou e pili ana i kaʻai protein, wehewehe mākou iā ʻoe ma lalo nei.

Aia kekahi mau mea nutrisyist i lilo i mahalo mahalo ʻia i kā lākou nā papaʻai protein kiʻekiʻe, e like me ka ʻai Atkins, ka papa Zona, ka papaʻai Dukan a i ʻole ka papa Montignac.

Haahaa lākou āpau i nā huaʻale, nā momona a me nā kō a ʻo ka mea nui i ka protein a me nā mea kanu. No laila, inā ukali lākou no ka manawa lōʻihi hiki iā mākou ke ʻike pehea pilikia ko mākou olakino. Ma muli o ke kumu o ka hemahema o ka meaʻai.

Pehea e hana ai nā papaʻai protein

I kēia papaʻai e hoʻopau ʻia nā mea ʻaʻā, e nalo nā ʻano ʻōhua āpau no kēia kumu, me ka ʻole o lākou e hoʻomaka ai ke kino puhi i ka momona no ka ikehu a me ka wahie, kapa ʻia kēia hana ketosis

Hoʻonohonoho ʻia kēia regimen e hōʻalo i ka pōloli, ʻoiai māʻona nui lākouEia nō naʻe, hiki i ka ketosis ke hoʻopōʻino a hoʻopau i ko mākou olakino. ʻO kahi laʻana: nausea, nā pilikia o ka hakuʻala, nā palpitations o ka puʻuwai, nāukiuki a me nā poʻo poʻo keu hoʻi nā ʻōuli hou loa.

kiola ka hua me ka york ham

Nā Contraindications o kahi papa protein

Ua lilo kēia ʻano papaʻai i mea makemake nui ʻia, he ʻoiaʻiʻo nō ia lilo ka poʻe i ka paona a lilo lākou i kaupaona me lākou, akā pono mākou e nīnau i ka pilikia e hiki ke kau i ko mākou kino.

Pau ka nui hou aku o ka protein ma mua o ka mea e pono ai i ko mākou kino ke loaʻa ka hopena maikaʻi ʻole ʻoiai ke manaʻo ʻia ka ʻaoʻao ʻē hiki iā mākou ke loaʻa i ke kaupaona, ka nui o ka momona o ke kino, ka hoʻopilikia ʻana o ka puʻupaʻa a hiki ke hana iā mākou e maloʻo loa.

ʻO ka mea huna o ka papaʻai maikaʻi e lilo ka palekana me ka palekana ʻo ia ka mea i hoʻokumu i ka papaʻai kaulike a olakino hoʻi. He ʻoiaʻiʻo e pono i ko mākou kino i ka protein akā ʻaʻole i ka nui. Pono e kūkulu iwi iwi, nuʻu mākala a pēlā pū hona. No kēia kumu, ʻaʻole pono mākou e hana me ka ʻole.

ʻO ka ʻōlelo no kēlā me kēia lā no ka ʻai ʻana o ka protein he 25% o ka huina o nā calorie i ʻai ʻia i ka lā. ʻO ia, inā mākou e hoʻokomo 1.500 calories, 20% o lākou e lilo i protein, ma ka liʻiliʻi 300 kcal.

Eia nō naʻe, paipai kahi papaʻai waiwai i kēia mea i kahi lāʻau i ʻoi aku ke kiʻekiʻe ma mua o ka mea i koi ʻia, i kēia ʻano papaʻai ʻo ka protein i ʻoi aku ma mua o ka hapalua o nā calorie i ʻai i kēlā me kēia lā.

aniani o ka waiū

Nā hopena olakino o kahi papaʻai Protein kiʻekiʻe

Wahi a kekahi mau noiʻi, ua ʻike ʻia hiki i kēia ʻano papaʻai ke hiki hoʻonui i nā kiʻekiʻe kolesterol, a me ka hoʻoweliweli ʻana i ko mākou naʻau, hiki i ko mākou puʻuwai olakino ke ʻeha a hiki iā ʻoe ke ʻeha a hahau.

Ma waena o nā ʻōuli ʻē aʻe i hiki iā ʻoe ke ʻeha ʻo ia i ka holo lōʻihi, e loaʻa iā mākou nā koho hou aku no ʻehaʻeha i ka osteoporosis a me nā pilikia o ka hakuʻala.


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.