12 Nā Huaʻai Protein Kiʻekiʻe e hoʻohui i kāu ʻai

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Hiki iā ʻoe ke loaʻa mai ka lulu a i ʻole ka steak, akā he aha ka protein a no ke aha ia mea nui? ʻAe, ʻo ka protein kekahi o nā macronutrients ʻekolu a mākou e ʻai ai mai kā mākou kumu meaʻai - ʻo ia hoʻi, no kahi hui elite o nā mea i hiki ʻole i kou kino ke hana, akā pono ʻoe e ʻai i mea e ola ai. ʻO kēlā ʻōlelo, ʻokoʻa ka protein mai kona mau hoahānau macronutrient, nā momona a me nā haʻalulu, no ka mea ʻaʻole hiki i ke kino ke mālama iā ia. No laila, he mea koʻikoʻi ka loaʻa ʻana o kāu ʻai i kēlā me kēia lā. He 0.8 kalama o ka kilo (0.36 kalama o ka paona) o ke kaumaha o ke kino i ka la o ka Allow Dietary Recommended (RDA) no ka protein.

Akā he aha ka mea e hana ai ka protein i kou kino? ʻO ka ʻai ʻana i kahi helu maikaʻi o nā protein i loko o ka ʻai a kekahi e hiki ke kōkua i ka mālama ʻana i ka nui o ka ʻiʻo, kūpaʻa a me ka palekana, wahi a Kauka Amy Lee, ke poʻo o ka meaʻai no ka meaʻai. Nucific . 'Ōlelo pū ʻo ia iā mākou he mea nui ka loaʻa ʻana o ka protein i ko mākou wā ʻelemakule, no ka mea, nalowale ke kino i ka nui o ka lean i ko mākou mau makahiki. ʻAʻole pono e hoʻopaʻa ʻia i ka hale kūʻai kīʻaha, akā, no ka mea, hiki ke loaʻa kēia macronutrient i nā mea kanu, nā legumes, nā huahana waiu a-ua manaʻo ʻoe ʻo ia. ʻO ka mea hou aku, ʻoi aku ka liʻiliʻi o ka momona momona ma mua o ka protein mai nā kumu holoholona, ​​​​a ua waiwai lākou i nā meaʻai koʻikoʻi e like me nā huaora B a me nā fiber meaʻai no ka boot. Me kēlā i ka noʻonoʻo, eia nā kīʻaha kiʻekiʻe-protein āu e pono ai e hoʻokomo i kāu meaʻai, stat.

_{* Loaʻa nā ʻikepili meaʻai āpau mai ka USDA .}

PILI: 25 Nā ʻai ʻai ʻai Protein Ola i ka ʻono maoli

palaoa spelled

15g protein no ke kīʻaha, ka palaoa maka

ʻO kekahi o nā koho maikaʻi loa a Kauka Lee, ʻo ka palaoa spelled he palaoa kahiko ia a he hoahānau mua o ka palaoa i hiki ke hoʻohana ʻia e like me ka palaoa maʻamau. (E noʻonoʻo: ʻO nā kuki, nā keke a me nā berena wikiwiki.) ʻO ka mea maikaʻi loa, haʻi mai ʻo Kauka Lee iā mākou he kumu maikaʻi kēia hoʻololi maʻalahi o ka fiber a ʻoi aku ka nui o ka protein i kēlā me kēia lawelawe i hoʻohālikelike ʻia me ka palaoa palaoa. (Psst: ʻO ka palaoa palaoa he 13g o ka protein i kēlā me kēia kīʻaha.) Eia kekahi, ʻo ka spelled he palaoa holoʻokoʻa - aia i loko o ka endosperm, germ a me ka bran - ʻo ia hoʻi ma ke ʻano o ka nui o nā meaʻai meaʻai holoʻokoʻa, paʻi ia i nā palaoa ʻē aʻe i hana ʻia i kēlā me kēia manawa.

nā huaʻōlelo i kahi hoaaloha maikaʻi loa

2. Buckwheat

5.7g protein no ke kīʻaha, moʻa

ʻAʻole hana nui i ka kuke ʻana? Buck up. ʻAʻole, ʻoiaʻiʻo: ʻO Buckwheat kekahi huaʻai kiʻekiʻe-protein maʻalahi e hana pū me ka ʻono loa. Manaʻo ʻo Kauka Lee i ka buckwheat no nā mea ʻai meaʻai, no ka mea, ma waho aʻe o kona ʻano protein kiʻekiʻe, aia pū kekahi i loko o nā waikawa amino koʻikoʻi e pono ai kou kino e ulu ai. No kahi kīʻaha ʻaoʻao a i ʻole kīʻaha meaʻai, e kuke i kekahi kasha —he ʻai buckwheat holoʻokoʻa me ka nahu niho a me ka ʻono ʻono e hoʻomanaʻo nei i ka farro—a i ʻole e hoʻoponopono wale me kahi kīʻaha puʻuwai. soba noodles , he meaʻai nui o nā meaʻai Kepani e ʻono i ka wela a i ʻole ke anu.

3. Quinoa

8g protein no ke kīʻaha, moʻa

Ua huhū nui ʻo Quinoa i kēia manawa, a no ke kumu maikaʻi. He kiʻekiʻe kēia palaoa gluten-free i loko o ka protein a me ka fiber soluble-a haʻi mai ʻo Dr. Lee iā mākou he meaʻai meaʻai kēia meaʻai maikaʻi. probiotics , ka mea e hoʻonui ai i ke ola kino holoʻokoʻa. Pōmaikaʻi: Loaʻa i ka Quinoa nā ʻākina amino koʻikoʻi ʻewalu, no laila he koho maʻalahi ka quinoa salads no nā mea ʻai meaʻai a me nā vegans.

4. Kamut

9.82g protein no ke kīʻaha, moʻa

Hāʻawi kēia palaoa kahiko i nā pono meaʻai a pau o nā kīʻaha holoʻokoʻa ʻē aʻe ma kā mākou papa inoa - nā amino acids, nā huaora, nā minela - a me kahi ʻano protein koʻikoʻi hoʻi. ʻOi aku, ʻo ka ʻano paʻa a me ka ʻono nutty e ʻoluʻolu loa i ka ʻai ʻana, no laila ʻaʻole ʻoe e paʻakikī i ka ʻai ʻana i kēia mea, ma ke ʻano he cereal wela a i ʻole ke kū i ka laiki keʻokeʻo.

5. Pata palaoa holoʻokoʻa

7.6g protein no ke kīʻaha, moʻa

ʻOi aku ka nui o ka protein ma mua o ka palaoa i hoʻomaʻemaʻe ʻia, no laila, ʻaʻole ia he mea kupanaha no ka hoʻohanohano ʻana o ka pasta palaoa holoʻokoʻa i kahi ʻano meaʻai ʻoi aku ka maikaʻi ma ka hoʻohālikelike ʻana i kāna mea i hoʻoponopono ʻia. Ke laina lalo: Ua hōʻino hewa ʻia ʻo Pasta-a inā ʻoe e hana i ka spaghetti palaoa holoʻokoʻa me nā ʻiʻo i ka manawa aʻe e makemake ai ʻoe i kahi meaʻai hōʻoluʻolu i hoʻopiha ʻia, e hoʻomaikaʻi kou kino iā ʻoe.

home remedies no ka hāʻule nui o ka lauoho

6. Kouscous

6g protein no ke kīʻaha, moʻa

ʻO Couscous, kahi meaʻai nui o ʻApelika ʻĀkau i loaʻa i nā pōpō itty-bitty o ka semolina i ʻoki ʻia, he ʻano maʻalahi a ʻoluʻolu hoʻi e hoʻokaʻawale iā ia mai kekahi o nā kīʻaha denser ma kā mākou papa inoa. Mai hoʻopunipuni naʻe: Hiki ke hoʻopiha wikiwiki ʻia ʻoe i kēia huaʻai waiwai nui, ʻoi aku ka maikaʻi ke lawelawe ʻia me ka chunky tuna, nā tōmato momona a me ka pepperoncini ʻala.

amla pauda a me ka aila niu no ka lauoho hina

7. Oatmeal

6g protein no ke kīʻaha, moʻa

Nūhou maikaʻi: Inā ʻoluʻolu mau ʻoe i loko o kahi kīʻaha wela o ka oatmeal no ka ʻaina kakahiaka, ua hauʻoli ʻoe i nā pōmaikaʻi o ka palaoa kiʻekiʻe-protein. ʻOi aku ka maikaʻi ma mua o ka hapa nui o nā cereals ʻaina kakahiaka, ʻo kēia koho palaoa holoʻokoʻa kahi ala maikaʻi loa e hoʻopiha ai i ke kakahiaka aʻo ka loaʻa ʻana o kāu hoʻoikaika protein paʻa mua o ka lā. 'Ōlelo Aʻo: No ka nui o nā pono olakino, e ho'āʻo oats ʻoki kila —ʻo kēia ʻano oatmeal ka mea liʻiliʻi loa i hana ʻia a no laila, loaʻa iā ia ka nui o ka fiber kiʻekiʻe a me ka glycemic index haʻahaʻa loa.

8. Ka palaoa

8g protein no ke kīʻaha, moʻa

Inā kapa ʻoe iā ia he polenta a i ʻole grits, hiki iā ʻoe a pono e hoʻokomo i ka lawelawe ʻana i ka slurry cornmeal i nā manawa a pau āu e makemake ai i ka meaʻai ʻoluʻolu, akā ʻaʻole hewa. Ma waho aʻe o ke kumu maikaʻi loa o ka protein, ua hoʻopiha pū ʻia ka palaoa kulina me ka fiber. Hoʻohui, hoʻohui maikaʻi ʻia me ka nui o ka parmesan - ʻike ʻoe, e hoʻonui i ka ʻono a me ke kumu protein i ka hāʻule hoʻokahi.

9. Laiki hihiu

7g protein no ke kīʻaha, moʻa

ʻAʻohe, akā ʻoiaʻiʻo: ʻAʻole laiki maoli ka laiki hihiu. ʻOiai ke ʻano o kona ʻano like, ua ʻohi ʻia kēia hua mai nā ʻano mauʻu ʻokoʻa ʻehā i pili ʻole i ka laiki maʻamau. ʻO kēlā ʻōlelo, ʻo ka laiki hihiu he protein piha - ʻo ia hoʻi, he protein i loaʻa nā waikawa amino pono āpau - a hoʻopiha ʻia me nā minerale e like me ka zinc a me ka phosphorus, a me nā antioxidants e hoʻomaka ai. Bonus: Hiki iā ʻoe ke hana i ka moa moa a i ʻole ke kīʻaha Buddha kala me kēia.

10. Farro

8g protein no ke kīʻaha, moʻa

ʻO Chewy, nutty a me 100 pākēneka ʻoluʻolu—hoʻokahi o ka lawelawe ʻana i kēia hua liʻiliʻi liʻiliʻi e hāʻawi i ka nui o nā minelala koʻikoʻi (e noʻonoʻo: hao a me ka magnesium) a me nā ukana o ka fiber pū kekahi. ʻOiai ʻaʻole ʻo farro kahi protein piha, lilo ia i mea wikiwiki ke hoʻolei ʻoe i nā mea kanu ʻelua e hana i kahi salakeke farro ʻono.

11. Amaranto

9.3g protein no ke kīʻaha, moʻa

ʻO ka Amaranth kahi kīʻaha pseudo-ʻo ia hoʻi, ua manaʻo ʻia ʻo ia he palaoa holoʻokoʻa ma muli o kona ʻano meaʻai, ʻoiai ʻaʻole ia he palaoa. ʻAʻole naʻe e hoʻopaʻa ʻia i kēia ʻokoʻa botanical, akā naʻe: ʻO nā mea āpau e pono ai ʻoe e ʻike he protein piha kēia, i hoʻopiha ʻia me nā waikawa amino pono ʻeiwa, aia pū kekahi me nā minerala koʻikoʻi e like me ka hao a me ka phosphorus. ʻAe, a hāʻawi pū ka amaranth i ka nui o ka manganese, he mineral e hana koʻikoʻi i ka metabolizing protein.

mālama i ka hāʻule lauoho ma ka home

12. Hua palaoa

7g protein no ke kīʻaha, moʻa

Hoʻomanawanui iki nā hua palaoa i ka hoʻomākaukau ʻana, akā inā ʻoe e hahau i kahi pūʻulu nui hiki iā ʻoe ke hauʻoli i kēia kīʻaha maʻamau i nā salakeke, nā kīʻaha kakahiaka a i ʻole ma ke ʻano he ʻaoʻao kū hoʻokahi a la risotto. ʻO ka uku? ʻO ka nui o ka protein, ka hao a me ka fiber (e inoa i kekahi mau mea) hiki ke ʻai ʻia i nā kīʻaha ʻono a me nā mea ʻono.

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