Ke kamaʻilio nei e pili ana i nā meaʻai e loaʻa i ka nui o ka protein a me kahi momona iki, no ka mea mua, he mea pono e hoʻomaopopo i nā proteins keʻano o ka hale o ko mākou kino. No ka loaʻaʻana o kēia mea nui me kaʻai, ponoʻoe eʻike i ka meaʻai e loaʻa i ka nui o ka protein, no ka mea, mai ka meaʻai i hoʻomoʻiliʻia ka nui o ka mea.
He aha nā meaʻai e kiʻekiʻe i loko o ka protein?
Inā mākou e kamaʻilio e pili ana i nā meaʻai e pilina nui loa, e'ōlelo mua mākou i kaʻiʻo. ʻOi aku ka maikaʻi o nā meaʻeleʻele, ma ka hoʻohālikelikeʻana i kaʻiʻoʻulaʻula e pono ai ka nui o ka meaʻai ʻO kekahi o nā meaʻai loa - ka moa moa, no 100 g huahana - 32 g protein, me ka liʻiliʻi loa o ka cholesterol a me ka momona. I loko o kaʻeleʻele'eleʻale he pilikino, akā he nui nō ka cholesterol a me ka momona. Heʻoi aku ka maikaʻi o kaʻaiʻana i nā iʻa a me nāʻiʻo lean. E ho'āʻo e hoʻokaʻawale mai i nā kuʻiʻai, kaʻiʻo kalo, nā mea i'ōniu. ʻO ka ate a me nā'ōpū he nui nā momona a me ka paʻakai, no lailaʻaʻoleʻoe e hōʻino iā lākou.
E kamaʻilio ana i keʻano o nāʻano mea kanu meaʻai he nui ke kumukūʻai, pono e pili ana i nā beana. ʻO kēia kekahi o nā huahana maikaʻi loa, no nā mea kanu mea i manaʻoʻia kekahi o nā kumu punahele o kēia mea pono. Hoʻonui nā pāpena i ka meakai, ka pi, nā lelo, ka peʻa. ʻO ka piʻa nui ka nui o ka fiber a me 8 amino amino nui .
He aha nā meaʻai'ē aʻe e komo i ka nui o ka protein?
ʻO kaʻoiaʻiʻo,ʻaʻole hiki iā mākou ke hāʻule i nā huapalapala (ka lole, nā'alemona, nā wāwae), i waiwai nui i loko o ka protein. ʻO ka hapa nui o ka protein i loko o ka Brazil nut,ʻo 30 maumu wale nō o ka huahana i loko o ka helu o nā lā no kekahi kanaka. Eia kekahi, aia lākou i loko o ka nui o nā omega-3 amethy acids a me nā amino acids.
ʻO ka hapaha o ke aniani o nā'alemona a hiki i ka 8 grams o ke kinetona. Ma loko o kēia almond he momona liʻiliʻi loa. Hoʻomaopopoʻia ka pīkī he kumu maikaʻi loa o ka pilikino, e like me ka pīnī pēpē (i 30 grams o ka huahana he 8 grams ka protein). ʻO kahi wale nō o ka momona he nui kona momona, no laila e pono keʻaiʻia ma keʻano kūpono.
ʻO ka nui o ka pilina i loko o nā hua puaʻa likeʻole,ʻo ka hapanui o ia mea i ka wahie, kaʻaila, ke koko a me ka waiū. Hiki iā lākou ke hoʻolako i ke kino kanaka me nā huaʻai a me nā minela i makemakeʻia. ʻO ka heleʻana i loko o ka waiū o ka nui o ka punaha ka mea hiki iāʻoe ke mālama i nā iwi olakino a me nā niho, e kōkua ana i ke kāohiʻana i ka uluʻana o nā maʻi e like me ka maʻi a me ka osteoporosis. ʻO ka poʻe e makemake ana e kinai i ka kaumaha nui, e maikaʻi loa lākou i nā hua laʻa momona. I ka welika, 100 maumu o ka hīkī kahi 9 grams o ka protein.
ʻO ka waiwai i loko o nā meaʻai ka iʻa kai. He maikaʻi a ma ka manawa hoʻokahiʻaʻole kahi kumu momona. No laila, i loko o 90 g o ka waimoni he 5 g momona a 20 g pūmua. 100 g o tuna ka 24 g protein, a 100 g o ka cod i 20 g protein.
Loaʻa ka nui o ka meaʻala i ka'enehi. Hiki ke kuke i ke kuhumu, kaʻaki, me ka paʻi a me ka paʻi. He meaʻai nui kēia meaʻai. Aia ka hapalua o kaʻepa o nā mea'alapuni i hanaʻia me 2 g protein.
ʻO nā mea he nui o kēia waiwai waiwai i nā kānaka iʻa, heʻokoʻa, he liʻiliʻi ka cholesterol, akā i ka manawa hoʻokahi, he nui ka nui o ka pona. ʻAʻole nō hoʻi i ka momona, akā, he mea nui ka mea amino. I loko o ke aniani o nā protein huamoa he 26 g protein. Akā, ma kahi'āpana o ka'ōpailapi he 3 g protein. ʻO ka puaʻaleʻale hoʻi kahi nui o ka huaʻa K, a keʻikeʻia nei e ke alo o nā mea anti-inflammatory. Loaʻa i ka nui o ka fiber .
Eia hou, ke kohoʻana i nā meaʻai i loko o ka nui o ka protein, pono iāʻoe ke hoʻolohe i nā avocados, guava, dates, spinach, broccoli, kānana, Palekana, nā tangerines, apricots, bananas, niu, apu, fiku, soy milk and tofu.