ʻO ka mea e pono ai ʻoe e ʻike e pili ana i nā meaʻai kiʻekiʻe-protein

Ua ʻike mākou a pau e loaʻa ana i ko mākou kino ka ikehu mai ka meaʻai a mākou e ʻai ai. ʻEkolu mau meaʻai nui e hāʻawi ana i kēia ikehu. ʻO ia nā kalapona , nā momona, a me nā protein. Kāhea mākou i kēia mau macronutrients. ʻO kēia mau mea, ʻo ka protein ka mea nui loa a pono ʻole no ko mākou kino. Akā, ʻo ka mea kupanaha, ʻaʻole hiki i ko mākou kino ke mālama i ka protein. No laila, pono mākou e loaʻa ka nui o ka protein e pono ai mai ka meaʻai a mākou e ʻai ai i kēlā me kēia lā.

No ke aha he mea nui ka protein iā mākou?

I ka ʻōlelo maʻalahi, ua like nā protein me nā poloka kūkulu o ko mākou kino. Hana ʻia lākou me nā ʻāpana liʻiliʻi i kapa ʻia he amino acids. Loaʻa i kekahi mau ʻano protein, e like me ka whey protein, nā amino acids koʻikoʻi ʻeiwa.

ʻAʻole he hana liʻiliʻi ka lawelawe a ka protein e hāʻawi ai i ko mākou kino. E noʻonoʻo wale...

• No ka ulu a me ka hoʻoponopono ʻana o nā ʻiʻo a me nā ʻiʻo: He mea nui ka protein no ke kūkulu hou ʻana i ka wā e hoʻoikaika kino ai ʻoe a i ʻole kahi ʻeha iki.
• No ka hana ʻana i nā enzymes a me nā hormones : ʻO ka protein ka poloka kūkulu nui o nā enzymes a me nā hormones e kaohi ana i nā kaʻina hana he nui i loko o ko mākou kino.
• E hoʻolako i ka ikehu: E like me nā kalapona a me nā momona, hoʻohana pū ke kino i ka protein e hana i ka ikehu ke pono.

I kēia manawa ke noʻonoʻo nei paha ʻoe, "No laila, ehia ka nui o ka protein e pono ai iaʻu i kēlā me kēia lā?" ʻO ka nui o ka protein āu e pono ai ma muli o kou kaumaha, kou makahiki, a me kou ʻano hana. No laila, ʻo ke ala maikaʻi loa e ʻike ai i ka nui kūpono o ka protein nāu, ʻo ia ke kamaʻilio me kāu kauka ʻohana, ʻo ia hoʻi ʻo Kauka.

Ma ka awelika, pono kahi pākeke ma kahi o 7 grams o ka protein no kēlā me kēia 20 paona o ke kaumaha o ke kino. ʻO ia hoʻi, pono kahi kanaka me ke kaumaha o 140 paona (ma kahi o 63 kilokani) ma kahi o 50 grams o ka protein i kēlā me kēia lā.

He aha nā kumu maikaʻi loa o ka protein?

Nui nā meaʻai i loaʻa ka protein. Akā, ʻoi aku ka olakino o kekahi ma mua o nā mea ʻē aʻe. Eia kekahi laʻana, ʻoi aku ka maikaʻi o ka iʻa, nā pīni, a me nā lentil ma mua o nā ʻiʻo i hana ʻia e like me nā sausage a me nā ʻīlio wela. ʻO nā ʻiʻo ʻulaʻula e like me ka pipi a me ka puaʻaHe kiʻekiʻe i ka momona momona . Hiki i kēia ke hoʻokiʻekiʻe i nā pae cholesterol a hoʻonui i ka pilikia o ka maʻi puʻuwai . No laila, inā ʻoe e ʻai i ka ʻiʻo ʻulaʻula, he mea naʻauao ke ʻai pono iā ia , ʻaʻole pinepine.

Eia kekahi mau meaʻai olakino a waiwai i ka protein.

Nā meaʻai māmā wikiwiki a maʻalahi hoʻi i waiwai i ka protein

ʻAʻole pono ʻoe e ʻai i kahi pā protein ke pōloli iki ʻoe i ka ʻaina awakea. Me ka hoʻolālā iki ʻana, hiki iā ʻoe ke hana i kahi meaʻai māmā ʻono a momona hoʻi ma ka home.

ʻO Skyr

He huahana waiū kēia e like me ka yogurt. Loaʻa i ke kīʻaha Skyr ma kahi o ʻelua ka nui o ka protein (ma kahi o 15 grams) ma mua o ka yogurt momona haʻahaʻa maʻamau. Hiki iā ʻoe ke hoʻonui hou aku i ka nui o ka protein ma ka hoʻohui ʻana i kekahi mau hua chia.

Hummus

He mea ʻono kēia ʻuala momona i hana ʻia mai nā pīni moa i moʻa ʻia me nā ʻāpana mea kanu (kāloti, kukama). ʻO ka 2/3 kīʻaha o ka hummus he 7 grams o ka protein.

ʻEdamame

Pili kēia i nā soybeans i loko o nā pods. Hiki ke ʻai ʻia ma ka hoʻolapalapa ʻana iā lākou i loko o ka wai paʻakai. He nui ka protein o ka Edamame, ma kahi o 18 grams no ke kīʻaha.

ʻO ka pīni palai

E lawe i nā pīni ʻuala i loko o ka pahu, e hoʻokahe i ka wai, e hoʻohui i kahi ʻaila ʻoliva liʻiliʻi, ka paʻakai, a me nā ʻāpana chili, a hoʻomoʻa i loko o ka umu (200 kekelē Celsius) no 20-30 mau minuke. ʻO ka hapalua kīʻaha o kēia mau mea he 7 grams o ka protein.

Tuna a me nā kuki

Aia ma kahi o 27 grams o ka protein i loko o kahi kini tuna i loko o ka wai. He meaʻai māmā maikaʻi kēia ke ʻai ʻia me kekahi mau kuki palaoa piha.

Pata Nati

E ʻai i ʻelua punetēpē o ka pata pīnati ʻono ʻole a i ʻole ka pata ʻalemona me nā ʻāpana ʻāpala a i ʻole nā ​​lāʻau celery. E hāʻawi kēia i kahi 7 gram o ka protein.