10 Nā Meaʻai Loa Loaʻa i nā Proteins

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Inā ʻoe e noʻonoʻo ʻo ka moa a me nā hua wale nō ke hāʻawi iā ʻoe i kahi protein waiwai, ʻai hou? Nui nā mea kanu a momona hoʻi i ka protein a hiki ke hāʻawi iā ʻoe i ka

Ka nui o nā protein e pono ai no kou kino. ʻO ka protein kahi mea waiwai nui e pono ai i ke kino. I ke kaʻina hana maʻamau ka mea e hana ai i wāwahi ʻia nā amino acid i loko o nā protein me ke kōkua o nā momona. No laila, pono nā protein no ka puhi ʻana i ka momona a hoʻokuʻu i ka ikehu.

Pono e hoʻokomo i nā mea kanu i nā protein i loko o kāu papaʻai i kēlā me kēia lā e kiʻi i nā keu pono. Hāʻawi ʻia nā mea kanu i nā protein i mea pono. E hoʻāʻo i kēia mau lauʻai i waiwai i nā protein a me nā minelala ʻē aʻe.

Broccoli

He momona momona ia e piha ana i ka mea kanu me ka nui o ka protein. Kūkā ʻia ʻo Broccoli e loaʻa i kēlā me kēia lā i ka poʻe i ʻai i ka hale hoʻoikaika kino a hoʻoikaika kino. Aia i loko o Broccoli nā wikamina, ka fiber a me kahi hale kūʻai o nā minelala. Ma kahi kokoke, hāʻawi ʻia ʻo 2 gram o nā protein i ka hapalua kīʻaha o broccoli.

ʻO Asparagus

Maikaʻi kēia mea kanu momona no kēlā me kēia kanaka e noʻonoʻo nei i ke olakino a makemake e nānā i kēlā mau kilo keu. Nui ka waiwai o ka mea kanu i loko o nā protein a me ka hapalua kīʻaha i hoʻolapalapa ʻia a kuke ʻia i ka asparagus i loaʻa he 2 gram o nā protein. ʻO ka mea kanu ʻōmaʻomaʻo mau e hana mau ia i ka papa kuhikuhi o ka poʻe olakino. No kahi sis waiwai pū kekahi i nā minelala a me nā meaola ʻē aʻe a no laila pono e hoʻopili ʻia i ka papaʻai o kēlā me kēia lā e like me ka momona o ka mea kanu i nā protein.

ʻO Soy

ʻIke ʻia ʻo Soya ʻo ka mutton mea kanu no ka mea aia ke ʻano a like me kaʻiʻo. He waiwai nui kā Soya o nā protein e like me kaʻiʻo. ʻO kēia kahi mea kanu i waiwai i nā protein, nā wikamina a me nā minelala e hoʻopili ʻia i kēlā me kēia papaʻai, veg ʻaʻole paha. Hoʻomoʻa ʻia a kuke ʻia ʻo soya ma kahi o 35 gram o nā protein i kēlā me kēia 100 mau loiloi o ka lawelawe ʻana. No laila, pono ka soya i loko o ka protein waiwai.

Mau pi

ʻO nā pīni o kēlā me kēia ʻano waiwai i nā protein a me nā minelala ʻē aʻe. Hiki ke ʻai ʻia kēia mau mea kanu i loko o nā protein i ka wā ʻai a i ʻole ma waena o nā meaʻai. ʻO nā pīni Mung, nā pīni Kidney, nā pīni keʻokeʻo a i ʻole nā ​​pīni ʻeleʻele he waiwai nui i nā protein āpau a maikaʻi no ke olakino. Loaʻa ma kahi o 20 a 25 mau lika o nā proteins i loko o kēlā me kēia 100 mau loina e lawelawe ana i kekahi o kēia mau pi. ʻAi ʻia nā pīni i hoʻolapalapa ʻia e like me ka meaʻaiʻai pū kekahi no ka mea loaʻa ka nui o ka fiber dietary.

Artichoke

Waiwai ka mea kanu i nā protein a me nā minelala ʻē aʻe. He makana ia na kānaka ma ke kūlohelohe. Waiwai ʻo Artichoke i ka potasiuma, nā minelala, nā fiber dietary a me nā protein pū kekahi. Ma kahi o 100 gram o artichoke e hāʻawi ai i ka 30 gram o nā protein, kahi kiʻekiʻe loa. ʻO Artichoke kahi mea kanu waiwai i nā protein a pono e hoʻopili ʻia i kahi papaʻai momona protein.

Mīkini

ʻO ka meaʻai punahele a ka poʻe noʻonoʻo olakino, ʻo ka spinach kahi meaʻai nui loa no ka nui o nā mea momona i loaʻa iā ia. ʻO ka spinach kekahi mea kanu i waiwai i nā protein. Loaʻa iā ia he 1 gram protein i loko o ka hapalua o ke kīʻaha maʻiʻo.

ʻUala

Ma waho o nā keu pono ʻē aʻe, loaʻa nā uala i kahi kokoke i 1 a 2 mau huna o nā protein i loko o kahi kīʻaha piha i ka lawelawe ʻana.

Kāpena

Mai ka ʻohana mea kanu like me ka broccoli, loaʻa iā 2 gram o nā protein i loko o ke kīʻaha o ka cauliflower.

Zucchini

Loaʻa iā ia he 1 gram protein i loko o ke kīʻaha o ka lawelawe ʻana, no laila waiwai i nā protein.

Kāpiki

ʻO kekahi o ka ʻohana salibera, he 2 gram ka nui o ka protein i loko o ke kāpeti i loko o ke kīʻaha piha i ka lawelawe ʻana.

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