Manaʻo nā kānaka he pilikino kūikawā no ka uluʻana o ka muscle. ʻO kaʻoiaʻiʻo,ʻo ka protein ka inoaʻelua o ka protein. ʻO ka protein , me nā huaʻaʻalea a me nā momona, kahi o nā mea kūlohelohe o nā huahana he nui, a inā makemakeʻia, hiki ke loaʻa iā iaʻaʻole wale no nā mea hoʻokani hāpai, akā mai nā huahana pū kekahi. Mai kēiaʻatikala eʻikeʻoe i kahi e nui ai ka pilina.
No kaʻikeʻana i ka nui o ke kinona i kēlā lā kēia lā āu e hoʻohana ai, e hoʻohana i nāʻano hana maʻamau:
- Ināʻaʻoleʻoe e lawelawe, ponoʻoe e loaʻa ka 1 g protein i kēlā me kēia kilokani o kou kaumaha i kēlā me kēia lā (inā e kaumahaʻoe i 60 kilo - 60 grams o ka protein a hoʻokahi lā).
- Inā hana mauʻoe, ponoʻoe e loaʻa ka 1.5 grams o ke kinona ma ke kilo kilokika o kou kaumaha i kēlā me kēia lā (inā e kaumahaʻoe i 60 kg - 90 grams o ka pilina i hoʻokahi lā).
- Ināʻoe e hoʻoulu i ka kaumaha a me ka moeʻuhane e pili ana i nā puʻupuʻu nui, ponoʻoe e loaʻa ka 2 grams o ke kinona i kēlā me kēia kilokani o kou kaumaha i kēlā me kēia lā (inā e kaupaonaʻoe i 60 kg - 120 grams o ka protein i hoʻokahi lā).
Ponoʻoe no ka lā mai nā kumuwaiwai a pau e ponoʻoe e loaʻa i ka nui o ka protein e like me kāu heluʻana ma kēia kumuhana. Ma hope o kēia, hiki iāʻoe keʻike kahi i mālamaʻia ai ka protein, a hoʻoholo i kaʻai.
Nā Huahana Palekana
E noʻonoʻo i nā huahana i loaʻa ka protein:
- nāʻano momona momona o kaʻiʻo: kaʻiʻo, ka pipi, ka pīpī;
- nāʻano momona momona o nā mea hānai: ka umauma moa, turkey;
- nā hua laʻa: nā mea momona liʻiliʻi, ka wahie momona liʻiliʻi, ka waiū, a me nā mea'ē aʻe;
- ʻo nāʻanoʻano a pau (ponoʻoe e hoʻohana pono ia, ua nui nā momona);
- beana - peʻa, nā lelo, soybeans, beans, a me nā mea'ē aʻe;
- nā hua moa - kelepona i ka protein (maikaʻi maikaʻiʻia ma ka puka kīpī).
ʻO kaʻike i keʻano o ka pilikino , hiki iāʻoe ke maʻalahi i meaʻai e hiki ai i kēlā me kēia'āpana o kāu pāʻani ke komo i kahi o ka huahana waiwai. Mai poina e lawe i nā meaʻai i ka meaʻai ma mua a ma hope o ke aʻoʻana e hāʻawi i ke kino me nā mea a pau āu e makemake ai.