Pehea e loaʻa ai ka protein me ka ʻole o ka ʻiʻo a me ka iʻa? (Protein no ka poʻe Vegetarians a me Vegans)

He kanaka ʻoe e pale ana i ka ʻai ʻana i ka ʻiʻo a me ka iʻa? A i ʻole ke noʻonoʻo nei ʻoe e lilo i mea ʻai mea kanu no nā kumu olakino, nā manaʻo hoʻomana, a i ʻole ke aloha i nā holoholona? I kēia mau lā, nui ka poʻe e huli nei i ka ʻai mea kanu a vegan paha . Akā ʻo ka nīnau nui a ka poʻe he nui, "Pehea ʻoe e loaʻa ai ka protein āu e pono ai me ka ʻole o ka ʻiʻo a me ka iʻa?" Mai hopohopo, ʻaʻole ia he paʻakikī e like me kou manaʻo. E ʻike pono kākou e pili ana i kēia lā.

ʻO wai kēia 'Vegetarian'?

I ka ʻōlelo maʻalahi, ʻo ka 'mea kanu mea kanu' kekahi kanaka e pale ana i nā huahana holoholona e like me ka ʻiʻo, ka iʻa, a me ka moa. Eia nō naʻe, aia kekahi mau ʻano like ʻole. ʻAi kekahi poʻe i nā hua manu a me nā huahana waiū (waiū, yogurt, tīhi), a ʻo kekahi poʻe ʻaʻole ʻai iki iā lākou. ʻO ka maʻamau, hoʻoholo kekahi e lilo i mea kanu mea kanu no kēia mau kumu:

• E noʻonoʻo i kou olakino: E pale iā ʻoe iho mai kekahi mau maʻi .
• E noʻonoʻo e pili ana i ke kaiapuni: E hōʻemi i ka hopena o ka mahi holoholona ma ke kaiapuni.
• Nā manaʻoʻiʻo hoʻomana: Wahi a kā lākou mau aʻo hoʻomana.
• Ma muli o ke aloha a me ke aloha i nā holoholona (nā kuleana holoholona).

No laila, he aha nā ala maikaʻi loa e loaʻa ai ka protein me ka ʻole o ka ʻiʻo?

E noʻonoʻo ʻaʻole ʻoe e ʻai i ka ʻiʻo a i ʻole ka iʻa. Akā, pono ʻoe i ka protein e noho ikaika a olakino. ʻO ka mea pōmaikaʻi, he nui nā superfoods ma ka honua mea kanu i piha i ka protein. E nānā kākou i ke ʻano o lākou.

ʻO wai ka mea 'vegan'?

ʻAe, e nānā kākou i kēia manawa ʻo wai ka 'Vegan'. ʻO ka 'Vegan' kekahi kanaka e hele i kahi ʻanuʻu hou aʻe ma mua o ka 'Vegetarian'. ʻO ia hoʻi, ʻaʻole lākou e ʻai i nā huahana holoholona.

Pehea e loaʻa ai i ka mea vegan ka protein?

ʻOiai ʻaʻole ʻai ka 'vegan' i ka waiū a i ʻole nā ​​hua manu, pono lākou e akahele iki e pili ana i ka protein. Akā, mai hopohopo, he mau kumu protein maikaʻi nō hoʻi ko lākou.

• ʻO Tofu a me Tempeh: Hana ʻia nā mea ʻelua mai ka soy. Hana ʻia ka tofu mai ka waiū soy. Hana ʻia ka Tempeh mai nā soybeans holoʻokoʻa i hoʻoulu ʻia. Loaʻa i nā mea ʻelua ka protein . Hoʻokahi kīʻaha tempeh he 34 grams o ka protein.
• Seitan: Hana ʻia kēia mai ka gluten, kahi protein i loaʻa i ka palaoa huita. He ʻano like kona ʻano me ka ʻiʻo, e lilo ia i mea pani maikaʻi no ka ʻiʻo.
• Nā legume a me nā nati: He ʻāpana koʻikoʻi o ka papaʻai a ka vegan. Hiki iā ʻoe ke loaʻa ka hapa nui o kāu protein i kēlā me kēia lā mai nā mea e like me ka chickpeas, peas, a me nā lentil.
• ʻEdamame: He mau ʻōpuʻu soya i hoʻolapalapa ʻia a wehe ʻia ka pūpū. He waiwai lākou i ka protein a me nā waikawa amino koʻikoʻi he nui.
• Waiū soy a waiū oat paha: Hiki ke hoʻohana ʻia kēia mau mea ma kahi o ka waiū bipi. Loaʻa i ka waiū soy ka nui o ka protein.

ʻO ka protein holoholona? ʻO ka protein mea kanu? He aha ka ʻokoʻa?

He pilikia kēia i loaʻa i nā kānaka he nui. He meaʻai ka protein e pono ai ko kākou kino i nā nui he nui. ʻO ia ka mea e hāʻawi mai iā kākou i kā kākou:

• Kūkulu i nā ʻiʻo a me nā iwi.
• Hoʻoponopono i nā mea i hōʻino ʻia i ke kino.
• Kōkua i ka lawe ʻana i ka oxygen i ke koko.
• Kōkua i ka hoʻoponopono ʻana i ka ʻōpū a me ka hoʻoponopono ʻana i nā hormones .

Hana ʻia ka protein me 20 mau poloka hale liʻiliʻi i kapa ʻia he amino acids . Ke ʻai mākou i ka protein, wāwahi ko mākou kino i kēlā mau amino acids a hoʻākoakoa hou iā lākou e like me ke ʻano e pono ai ke kino.

• ʻO ka protein holoholona: Ua kapa ʻia kēia ʻo 'protein piha' no ka mea hiki iā mākou ke loaʻa nā waikawa amino koʻikoʻi 9 e pono ai ko mākou kino mai kahi meaʻai hoʻokahi (e.g. ʻiʻo, hua manu).
• ʻO ka Protein Mea Kanu: He nui nā protein mea kanu i 'piha ʻole' . ʻO ia hoʻi, ʻaʻole i loaʻa i kahi mea kanu hoʻokahi nā waikawa amino koʻikoʻi āpau. Akā ʻo ka mea nui, ke ʻai ʻoe i nā ʻano mea kanu like ʻole (e.g., laiki me nā lentil, nā mea kanu), hiki iā ʻoe ke loaʻa nā waikawa amino āpau āu e pono ai.

ʻO ka protein holoholona ma ke ʻano laulā he kiʻekiʻe i ka momona, nā calorie, a me ka sodium (paʻakai). ʻO ka hahai ʻana i ka ʻai mea kanu e pale aku i nā maʻi e like me ka maʻi puʻuwai, ka maʻi diabetes, a me ka momona. Inā he mau hopohopo kāu e pili ana i kāu meaʻai, ʻoiai hoʻi kāu mau pono protein, ʻoi aku ka maikaʻi o ke kamaʻilio ʻana me kāu kauka a i ʻole kekahi meaʻai loea. protein, mea ʻai mea kanu, vegan, protein mea kanu, protein holoholona, ​​meaʻai, ʻai olakino, protein, mea ʻai mea kanu, vegan, meaʻai, ʻai olakino