Ua luhi ʻoe i ka hoʻāʻo ʻana i nā ʻano like ʻole e hōʻemi ai i ke kaumaha? A laila ua lohe paha ʻoe e pili ana i kēia 'High-Protein Diet'. Wahi a kekahi poʻe hiki iā ʻoe ke hōʻemi koke i ke kaumaha me kēia. He aha ka ʻoiaʻiʻo a ʻaʻole paha o kēia moʻolelo? Ke kōkua maoli nei ka ʻai ʻana i ka protein hou aku iā ʻoe e hōʻemi i ke kaumaha? He maikaʻi anei ia no ko mākou kino? E kamaʻilio kākou e pili ana i kēia mau mea āpau me nā kikoʻī a me ka maʻalahi i kēia lā.
He kōkua maoli anei nā meaʻai kiʻekiʻe-protein iā ʻoe e lilo i ke kaumaha?
ʻAe, aia kekahi ʻoiaʻiʻo i kēia moʻolelo. Hiki i kahi meaʻai kiʻekiʻe i ka protein ke kōkua iā ʻoe e hōʻemi i ke kaumaha
i ka wā pōkole . ʻO ke kumu nui o kēia, ʻo ka protein kahi mea e hoʻopiha koke i ko mākou ʻōpū. E noʻonoʻo, inā ʻoe e ʻai i ʻelua hua manu no ka ʻaina kakahiaka, ʻaʻole ʻoe e pōloli no ka manawa lōʻihi ma mua o ka ʻai ʻana i kahi ʻōwili i hana ʻia me ka palaoa berena. ʻO ia hoʻi, ke ʻai ʻoe i ka protein hou aku, e piha ʻoe no ka manawa lōʻihi. A laila, ʻo ka ʻai ʻana i hoʻokahi mea ma hope o kekahi a me ka ʻai ʻana i kahi mea ʻono maikaʻi, a me ka hoʻohui ʻana i nā calorie pono ʻole i ke kino, ua kāohi nui ʻia. ʻO kēia ka ʻepekema maʻalahi loa ma ʻaneʻi.
Akā e hoʻomanaʻo pono i kēia. ʻAʻole kēia he hana kilokilo. He manawa pōkole wale nō ka pono o kēia ʻano hana. Inā hoʻi ʻoe i kāu mau ʻano ʻai maikaʻi ʻole kahiko, hiki ke loaʻa hou ke kaumaha āu i nalowale ai me ka wikiwiki kupaianaha. No laila, ʻo ka mea maikaʻi loa e hana ai, ʻo ia ka hoʻomaʻamaʻa ʻana i kahi nohona olakino hiki iā ʻoe ke mālama no ka manawa lōʻihi. He mea naʻauao ke kamaʻilio me kāu kauka e pili ana i ia mea a hoʻomohala i kahi ʻano hana kūpono iā ʻoe.
He aha nā ʻano protein maikaʻi loa e kōkua iā ʻoe e lilo i ke kaumaha?
Inā paha ʻoe e manaʻo nei aia ʻoe ma kahi 'High-Protein Diet,' ʻaʻole hiki iā ʻoe ke ʻai wale i kekahi ʻano protein. Pono mākou e koho i ka protein i kiʻekiʻe i ka waiwai o ka meaʻai, haʻahaʻa i ka momona saturated, a haʻahaʻa i nā calorie. Eia kekahi mau laʻana maikaʻi:
- ʻAiʻo Lean: Moa ʻili ʻole, pelehū, a me nā ʻoki ʻiʻo wiwi o ka pipi a puaʻa paha i kapa ʻia ʻo 'loin' a i ʻole 'round. ' Pono ʻoe e noho mamao mai nā ʻiʻo i hana ʻia e like me nā sausage a me nā meatballs.
- Meaʻai Kai: He mea maikaʻi loa nā iʻa i waiwai i nā waikawa momona Omega -3, e like me ka salmon, mackerel, a me ka herring.
- Nā Pīni a me nā Legumes: ʻO nā lentil, chickpeas, nā pīni ʻōmaʻomaʻo, a me nā pī, he mea maʻamau i ko mākou ʻāina, ʻaʻole wale ia he kumu maikaʻi o ka protein, akā he ala maikaʻi loa hoʻi e loaʻa ai ka fiber , he mea maikaʻi loa ia no ke kino.
- Nā huahana soy: ʻO nā mea e like me ka tofu a me ka ʻiʻo soy he koho maikaʻi ia no ka poʻe ʻai mea kanu .
- Nā Waiū Momona Haʻahaʻa: ʻO ka yogurt momona haʻahaʻa, ka waiū, a me ka tīhi hale he mau kumu maikaʻi o ka protein.
- Hua manu : He kumu maʻalahi a makepono hoʻi o ka protein piha.
- Nā Nati a me nā Hua: Hiki ke ʻai ʻia nā ʻalemona, nā walnuts, nā pīnati, a me nā hua paukena ma ke ʻano he meaʻai māmā ma waena o nā meaʻai nui.
He aha ka nui o ka protein i loko o kekahi mau meaʻai?
E kiʻi kākou i kahi manaʻo iki o ka nui o ka protein i loko o kekahi o nā meaʻai a kākou e ʻai ai. E kōkua kēia iā ʻoe e hoʻolālā i kāu mau meaʻai.
| ʻAno meaʻai | Ka nui o ka protein (kokoke) |
|---|
| 85 grams (3 oz) o ka moa ʻili ʻole | 26 grams |
| 85 grams (3 oz) o ka iʻa (e pili ana i ke ʻano) | 17-20 grams |
| 1/2 kīʻaha tīhi hale momona haʻahaʻa | 12.4 grams |
| 1/2 kīʻaha lentil i hoʻolapalapa ʻia | 9 grams |
| 1/2 kīʻaha chickpeas i hoʻolapalapa ʻia | 7.7 grams |
| 1 hua nui | 6 grams |
| 113 grams (4 oz) o ka yogurt momona haʻahaʻa | 6 grams |
| 113 grams (4 oz) o ka waiū momona haʻahaʻa | 4 grams |
Pono anei ʻoe e noʻonoʻo e pili ana i nā kalapona a me nā momona?
ʻAe loa! ʻO ka hewa nui a ka poʻe he nui e hana ai, ʻo ia ka hoʻopau loa ʻana i nā kalapona a me nā momona mai kā lākou ʻai ʻana no ka mea ke ʻai nui nei lākou i ka protein. He hana hewa loa kēlā. Pono ko kākou kino i kēia mau meaola a pau i ka nui kūpono e hana ai. ʻO ka mea nui loa, ʻo ke koho ʻana i nā kalapona "maikaʻi" a me nā momona "maikaʻi".
- Nā kalapona maikaʻi:
- Nā huaʻai a me nā mea kanu hou
- ʻO nā palaoa holoʻokoʻa e like me ka laiki ʻeleʻele, ka oats, a me ka millet
- Nā legumes e like me nā lentils, chickpeas, a me nā pīni ʻōmaʻomaʻo
- Waiū momona haʻahaʻa a me ka yogurt
- Nā Momona Ola Kino:
- ʻAvokado
- ʻAila ʻoliva
- Iʻa (e like me ka sālemona, tuna)
- Nā nati e like me nā ʻalemona, nā walnuts, a me nā cashews
- Nā hua paukena, nā hua flax
ʻO kekahi ʻōlelo aʻoaʻo maikaʻi no ka kaohi ʻana i ka pōloli, ʻo ia
ka puʻunaue ʻana i kāu ʻai calorie i kēlā me kēia lā i 4 a i ʻole 5 mau ʻai liʻiliʻi, ma mua o ka ʻai ʻana i nā mea āpau i ka manawa hoʻokahi. He palekana maoli anei kēia ʻai kiʻekiʻe i ka protein?
ʻO kēia ka ʻāpana koʻikoʻi loa. No ke kanaka olakino maʻamau, ʻaʻole ia e hōʻeha nui i ka hahai ʻana i kēia ʻano ʻai
no ka manawa pōkole . Eia nō naʻe, ʻo ka hana ʻana i kēia
i ka wā lōʻihi hiki ke alakaʻi i kekahi mau pilikia olakino.
He mea nui e kamaʻilio me kāu kauka ma mua o ka hoʻomaka ʻana i kekahi papaʻai hōʻemi kaumaha, ʻoiai hoʻi kekahi e like me kēia. Inā loaʻa iā ʻoe ka maʻi diabetes a i ʻole nā maʻi maʻi ʻē aʻe, e like me ka maʻi puʻupaʻa, mai hoʻāʻo i kekahi mea e like me kēia me ka ʻole o ka ʻōlelo aʻoaʻo lapaʻau.
Eia kekahi o nā pilikia o ka hahai ʻana i ka ʻai kiʻekiʻe-protein i ka wā lōʻihi:
- Nā hemahema o ka meaʻai: Ke kaupalena ʻoe i kāu ʻai momona i ka carbohydrate, e nele paha ʻoe i ka fiber koʻikoʻi a me nā meaola ʻē aʻe. Hiki i kēia ke alakaʻi i ka hanu ʻino, ka ʻeha poʻo mau, a me ka paʻa ʻana o ka ʻōpū.
- ʻO ka hoʻonui ʻia o ka maʻi puʻuwai: Inā ʻoe e ʻai nui i ka ʻiʻo ʻulaʻula momona kiʻekiʻe a me nā ʻiʻo i hoʻōla ʻia no ka protein, hiki ke piʻi aʻe nā pae cholesterol maikaʻi ʻole o kou kino, a i ʻole LDL cholesterol, e hoʻonui ana i kou pilikia o ka maʻi puʻuwai.
- Nā hopena o nā puʻupaʻa:Pono nā puʻupaʻa e hana ikaika ma mua o ka maʻamau e wehe i nā huahana ʻōpala mai ke kino i ka wā o ka metabolism protein. ʻOiai hiki i ke kanaka olakino ke ʻae i kēia i ka wā pōkole, i ka wā lōʻihi hiki ke hoʻopilikia i ka hana o nā puʻupaʻa. He mea weliweli loa kēia no kekahi mea i loaʻa mua i ka maʻi puʻupaʻa.
Leka Lawe-Home
- Hiki i ka ʻai momona i ka protein ke kōkua iā ʻoe e lilo i ke kaumaha i ka wā pōkole, no ka mea hiki iā ia ke kōkua iā ʻoe e ʻoluʻolu.
- I kēlā me kēia hihia, ʻoiai inā he mau maʻi olakino mau loa kou e like me ka maʻi diabetes a i ʻole ka maʻi puʻupaʻa, e ʻoluʻolu e nīnau i kāu kauka ma mua o ka hoʻomaka ʻana i kēia ʻano meaʻai.
- I ke kūʻai ʻana i ka protein, e koho i nā kumu olakino e like me ka ʻiʻo, ka iʻa, nā hua manu, a me nā lentil ma kahi o nā ʻiʻo i hoʻomoʻa ʻia e like me nā sausage.
- ʻAʻole wale ka protein, akā, ʻo nā kalapona maikaʻi hoʻi (nā huaʻai, nā mea kanu, nā palaoa piha) a me nā momona maikaʻi (avocado, nati) i kāu meaʻai.
- ʻAʻole kēia he hopena lōʻihi. ʻO ka mea maikaʻi loa e hana ai, ʻo ia ke hoʻohana i kahi ʻano ʻai kaulike a olakino hoʻi e hiki ai iā ʻoe ke mālama no ke koena o kou ola.
Pohō kaumaha, protein, ʻai protein, ʻai olakino, meaʻai pono, hoʻokele kaumaha, pohō kaumaha
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