ʻO nā mea a pau i hoʻomaka i ka hoʻomaopopo i nā maʻalahi a pau o ka hale i meaʻai, makemake lākou eʻike i nā huahana pili i nā proteins. He meaʻai i ka meaʻai e pili ana i kahiʻai kūikawā i loko o ka meaʻai kanaka -ʻo ka mea maoli, he protein, he kinipona, pono no ke kino e mālama a kūkulu i ka nui o ka muscle. E noʻonoʻo i nā meaʻai e waiwai ai i nā protein.
Paena i ka meaʻai
ʻO kaʻai pāʻani keʻano o nāʻanoʻelua - holoholona a me nā mea kanu. ʻOiai,ʻo nā mea pāʻani a me ka hapa nui o nā kānaka e komo pū ka pilikino holoholona i kaʻai, no ka meaʻoi aku ka maikaʻi o ka liloʻana (hiki i ka 80%),ʻoi aku ka maʻalahi o ka loaʻaʻana mai kahi'āpana o ka huahana. Hoʻohālikelikeʻia ka proteinʻai i ka 60%,ʻoi aku naʻe, akā no ka mea, no nā mea kanu a me nā kānaka me ke kuʻunaʻole i nā meaola holoholona,ʻo ia wale nō ke ala e hoʻopiha ai i nā pūnaewele o ke kino.
Nā huahana o nā holoholona i loaʻa i ka nui o ka meaola
ʻO kēia māhele,ʻo ka mea mua, nā holoholona a nā holoholona a me nā manu, ka iʻa, ka cheese, ka hīnī, ka waiū a me nā hua meaʻai a pau, a me nā hua manu. Ma kēia mau huahana, piʻi ka nui o ke kinetona i ka pae kiʻekiʻe,ʻo ia hoʻi e kūkulu i kāuʻai ma ko lākou kumu, hiki iāʻoe ke loaʻa ka nui pono o ka protein.
ʻO nā meaʻai huaʻai me nā mea'enela kiʻekiʻe
ʻO kēia māhele e komo ana i kahiʻano liʻiliʻi loa, akā, aia kēiaʻano ma konaʻano pono'ī. No ka mālamaʻana i kaʻai o ka protein i kēlā lā i kēia lā ma nā meaʻai meaʻai, pono iāʻoe ke leʻaleʻa ma ka hoʻohanaʻana i nā lelole a pau - peʻa, piʻi, lentils, soybeans, etc. ʻO kekahi kumu nui o ka protein he nīpī -ʻAmona, nā'ōpala, ka ululāʻau a me ka nahele, a me nāʻano a pau.
ʻO Soya a me nā mea hana a pau i hanaʻia mai -ʻo ia ka meaʻai i kaʻai, ka tofu, ka soya kuluma a me keʻano o nā hua mea soy - he kōkua kūikawā i ka hana make-up. Eia naʻe, he emi ke kumu o ke olala o iaʻano kinetona, a pono e mālamaʻia kēia.
Nā hua i loaʻa ai ka protein, no ka poho kaumaha
I mea e hoʻohana ai i nā huapona i mea e lilo ai ka kaumaha, ponoʻoe e hana ma kahi o 3-4 manawa ma ka pule no 40-60 mau minuke. ʻO kēia ala, me kahi pilina pilikino, e hoʻopau wikiwiki i ka pohō kaumaha.
Keʻano o ka meaʻai pāʻani:
- ʻO ka hua kakahiaka - nā hua huaʻelua, ka salakeke kāpeti, ka lau.
- ʻO ka lua o kaʻaila kakahiaka he'ōʻalo.
- 'Aiʻano - ka meaʻono momona a me ka salakeke a me ka buckwheat me kaʻiʻo a me ka moa.
- ʻAha ahiahi - hoʻokahi hapalua o ke kīʻaha.
- Nīnū - pipi, ka umauma moa a iʻole ka iʻa pīpī me ka hoʻouluʻana i nā huaʻai (pepa, kāloti, zucchini, eggplant , kāpelu, broccoli, a pēlā aku).
ʻO nā huaʻai e kōkua i ka pilina e hoʻokaʻaka maikaʻiʻole a hanaʻole i nā pilikia me ka'ōhumuʻana, no laila, e wikiwiki ana kāuʻaiʻana iāʻoe i ka pahuhopu.