Ke noʻonoʻo ʻoe i ka protein, manaʻo paha ʻoe i ka ʻiʻo, ka iʻa, nā legumes, tofu , yogurt, cheese, nati a me hua manu - nā mea hoʻohuoi maʻamau. A ʻaʻole hewa ʻoe - aia lākou i waena o nā meaʻai maikaʻi loa e ʻai ai no ka protein, kahi macronutrient koʻikoʻi e kūkulu i ka nui o ka ʻiʻo. Akā ʻo ka ʻoiaʻiʻo leʻaleʻa: Loaʻa i nā huaʻai i nā mea liʻiliʻi pū kekahi.
Wahi a ka FDA , Pono nā wahine i ka 46 grams o ka protein i ka lā, aʻo nā kāne e ʻai i 56 grams i kēlā me kēia lā. ʻO kahi kīʻaha kīʻaha o ka huaʻai e hāʻawi maʻamau i ka liʻiliʻi ma mua o ʻeono kalama o ka protein, no laila ʻae, pono ʻoe e ʻai i nā paona a me nā paona o nā mea e hoʻokō ai i kāu koi i kēlā me kēia lā. ʻO ka maoli ʻO nā pōmaikaʻi o ka ʻai ʻana i ka meaʻai momona nā huaʻai ʻē aʻe a me nā meaʻai e hiki ke hāʻawi ʻia e ka hui meaʻai, me nā kalapona olakino a me ka fiber. A inā hoʻohui ʻoe i kāu ʻano huaʻai i kēlā me kēia lā me kahi meaʻai momona momona ʻē aʻe, hiki iā ʻoe ke hana i kahi meaʻai ʻoluʻolu a piha i ka protein. Ma ʻaneʻi, he ʻumi mau huaʻai kiʻekiʻe-protein* e hoʻohui i kāu meaʻai (me nā paʻi ʻai meaʻai e hoʻoheheʻe i loko o ka protein hou aku).
* Loaʻa nā ʻikepili meaʻai āpau mai ka USDA .
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Khiam Yee Lee/EyeEm/Getty Images1. Ka Jackfruit (3 grams protein)
Laka ʻO ka hua o ka ʻuala e pili ana i nā fiku, a ʻo ke ʻano o kona ʻiʻo ʻaʻole like me ka puaʻa huki. Aia i loko o kahi kīʻaha hoʻokahi ʻekolu grams o ka protein. Hoʻopiha pū ʻia me nā pono olakino ʻē aʻe, e like me ʻekolu grams o ka fiber a me 110 milligrams o ka potassium puʻuwai olakino, a me nā huaora A a me C, magnesium, calcium, iron a me riboflavin, no ka Halemai Cleveland .
ʻO ka hoʻohui ʻana i nā meaʻai momona momona : He lima o ka moa i kālua ʻia
papa inoa o nā kiʻiʻoniʻoni ʻohana hollywood 2017Nā Kiʻi Wokephoto17/Getty
2. Guava (4 grams protein)
ʻO kekahi ʻano meaʻai ʻē aʻe, ʻo ka guava aia ma kahi o ʻehā mau kalama o ka protein i kēlā me kēia kīʻaha, e lilo ia i hoʻokahi o nā huaʻai protein kiʻekiʻe āu e ʻike ai. Loaʻa i ka hua ʻono maoli ka nui o ka huaora C a me ka fiber, ʻoi aku ka nui inā ʻai ʻoe i ka ʻili a nā hua (hiki iā ʻoe a pono!).
ʻO ka hoʻohui ʻana i nā meaʻai momona momona : ʻO kekahi mau ʻāpana o ka cheese cheddar ʻoi
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3. ʻAvocado (3 grams protein)
Ua ʻike paha ʻoe he kumu maikaʻi loa ka avocado o nā momona olakino, akā ʻike paha ʻoe aia pū kekahi i loko o ʻekolu kalama o ka protein i kēlā me kēia kīʻaha? Wahi a Cedars-Sinai , He waiwai hoʻi ia i ka fiber, folate, magnesium, riboflavin, niacin a me nā huaora C, E a me K. ʻO ka hui pū ʻana o ka momona a me ka fiber e hoʻopiha iā ʻoe.
ʻO ka hoʻohui ʻana i nā meaʻai momona momona: He scoop o ka hui ala homemade
ʻO Adam Smigielski/Getty Images4. Apricot (2 grams protein)
Hoʻokahi kīʻaha o ka apricot maka (ʻaʻole maloʻo) e hāʻawi iā ʻoe i ʻelua grams o ka protein. ʻO ka hua pōhaku kekahi kumu maikaʻi o ka potassium a me nā huaora A, C a me E no ke olakino o ka maka a me ka ʻili WebMD . Hiki i ka fiber i loko o ka ʻiʻo a me ka ʻili ke kōkua i ka ʻeli ʻana a hoʻomāʻona hoʻi iā ʻoe.
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valeconte/Getty Images5. Blackberries (2 grams protein)
ʻO ka mea kupanaha, aia i loko o hoʻokahi kīʻaha o nā ʻeleʻele maka ma kahi o ʻelua kalama o ka protein (a he ʻewalu kalama o ka fiber). E ʻike ʻoe ma kahi o 50 pakeneka o ka ʻae ʻia i kēlā me kēia lā o ka huaora C, me nā kiʻekiʻe kiʻekiʻe o nā antioxidants free-radical-fighting a me nā polyphenols hoʻoikaika i ka lolo.
ʻO ka hoʻohui ʻana i nā meaʻai momona momona: He hapalua kīʻaha o ka Greek yogurt
ʻO GeorgeDolgikh/Getty Images
6. Kiwi (2 grams protein)
Hoʻokahi kīʻaha kiwi aia ma kahi o ʻelua kalama o ka protein, a inā lōʻihi ʻoe e hoʻomaʻemaʻe maikaʻi i ka ʻili, hiki iā ʻoe ke ʻohi i kāna mau pono waiwai nui. Loaʻa i ka Kiwi ka nui o ka huaora C, potassium a me ka phosphorus, a me ka hao.
ʻO ka hoʻohui ʻana i nā meaʻai momona momona: ʻO kahi hāʻawi ʻana i ka cheese cottage haʻahaʻa momona
pehea e loaʻa ai nā lehelehe poni maoli i loko o hoʻokahi pulekevinjeon00/Getty Images
7. Cheri (1.6 grams protein)
ʻO ka meaʻai ʻono loa o ke kauwela aia ma kahi o 1.6 grams o ka protein ma ke kīʻaha (pitted, kūlohelohe). He kumu nui lākou o ka potassium, hiki ke hoʻoponopono i ke kahe koko a he mea nui ia i ka hana ʻana o ka ʻiʻo, a he nui nā mea antioxidant a me nā mea anti-inflammatory. Nui nō hoʻi nā cherries i ka melatonin, hiki ke kōkua iā ʻoe e loaʻa a moe hoomaha o ka po . (A inā ʻaʻole lākou i ka manawa, hiki iā ʻoe ke kūʻai aku iā lākou i ka hau no ka hui ʻana i ka smoothies.)
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Nā Kiʻi ʻo Tsvi Braverman/EyeEm/Getty8. Nā hua waina (1 gram protein)
No ka mea ʻoi aku ka kiʻekiʻe o ke kō ma mua o nā hua maka, hoʻokahi ʻauneke wale nō ka lawelawe ʻana i nā huawaina (womp, womp). Akā ʻo kēlā mea liʻiliʻi i loaʻa ma kahi o hoʻokahi gram o ka protein, me nā tona o ka fiber a me ka potassium. Loaʻa i ka hua waina ka nui o ka hao, hiki ke kōkua i ka pale ʻana anemia .
ʻO ka hoʻohui ʻana i nā meaʻai momona momona: ʻO kahi lawelawe liʻiliʻi o nā nati hui ʻia
yipengge/Getty Images9. Ka maiʻa (1.6 grams protein)
Ua lohe ʻoe i kēlā maiʻa he kiʻekiʻe i ka pāhare (ʻai i hoʻokahi no ka ʻūhā wāwae!) He kumu kūpono lākou o ka fiber, prebiotics, nā huaora A, B6 a me C, a me ka magnesium. A FYI, pono ʻoe e ʻai i kēlā mau ʻāpana stringy (aka pūʻolo phloem ): Ua like lākou me ke ala no nā meaʻai a pau i loko o ka hua.
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Nā Kiʻi ʻo Joannatkaczuk/Getty10. ʻAlaʻala (1.3 grams protein)
Aia i loko o hoʻokahi kīʻaha o ka hua waina lā he 1.3 grams o ka protein, ʻaʻole e haʻi ʻia ma lalo o 100 calories. E like me nā hua citrus ʻē aʻe, ua hoʻopiha ʻia me ka vitamina C hoʻoikaika kino, a me ka calcium a me ka hao. A e like me ka WebMD , hiki i ka waikawa citric i loko o ka hua waina ke pale i nā pōhaku kīkī (e hoʻopaʻa ʻia i ka calcium nui i loko o ke kino, hiki ke alakaʻi i ke kūlana ʻeha).
ʻO ka hoʻohui ʻana i nā meaʻai momona momona: He mau puna o nā pistachios paʻakai