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He mea nui ka hānai makuahine ma ka wā o ka hāpai ʻana, keu hoʻi i ka lawe ʻana i nā hua nui e like me nā protein. He mea nui kēia nutrient vital i ke ola embryonic a me kona ulu a ulu ʻana.
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Kiʻi kiʻi na senivpetro Hiki i ka hemahema o ka protein i ka wā o ka hāpai ke hopena i ka hāʻule ʻole o ke keiki, hoʻemi i ka ulu postnatal a me nā kapu ulu intrauterine. Eia kekahi, hiki i kahi papaʻai protein kiʻekiʻe ke hopena i ka ʻona amonia a me ka make embryonic. No laila, ua ʻōlelo ʻia kahi helu kaulike o ka protein e nā loea olakino no kahi hāpai hāpai olakino. [1]
Wahi a kahi noiʻi, ʻo ka koi maʻamau o ka protein no nā pae āpau o ka hāpai ʻana ʻo 0.88 a me 1.1 g / kg / d. [elua]
I kēia ʻatikala, ua helu mākou i lalo i kekahi o nā meaʻai waiwai protein i pono i nā wahine hāpai i loko o kā lākou papaʻai me ka holo pono ʻole. E koho pono.
1. Salemona
Nui nā protein i ka iʻa iʻa e like me ka salemona a palekana i ka ʻai ʻana ke kuke ʻia me ke akamai. He mea ola puʻuwai kēia iʻa iʻa a kau pū ʻia me ka omega-3 fatty acid, kahi kumu momona a hāpai keiki nui. Wahi a kahi noiʻi, hiki i kahi awelika o ka iʻa iʻa ma kahi o 29 g / lā hiki ke hōʻemi i ka makaʻu o ka liʻiliʻi no ka makahiki hānau i nā keiki hānau hou. [3] No laila, he meaʻai pono ia i loko o ka papa hāpai hāpai.
Protein i ka salemona: 20.5 g (100 g)
2. ʻO ka umauma moa
ʻO kaʻiʻo momona e like me ka umauma moa ka nui o nā protein i hoʻohālikelike ʻia i nā ʻoki ʻiʻo ʻē aʻe. Hoʻopiha lākou ma kahi o ka hapakolu o nā koi protein i kēlā me kēia lā. Hoʻohui ʻia ka hoʻohui ʻana i kaʻiʻo momona i ka papaʻai i ka wā hāpai e kākoʻo i ka ulu a me ka ulu ʻana o ka pēpē.
Protein i ka moa moa: 19.64 g (100 g)
3. waiu
ʻO ka hapa nui o nā pono olakino o ka waiū e pili pū me kāna mau protein. Wahi a kahi noiʻi e pili ana i ka antihypertensive, anticarcinogenic a me nā waiwai immunomodulation o ka waiū ma muli o nā protein waiū. Eia kekahi, ʻo ka ʻai ʻana o ka waiū i ka wā hāpai e kōkua i ka ulu olakino o nā iwi a me nā niho o pēpē. [4]
Protein i ka waiū: 3.28 g (100 g)
4. Nā Piʻi Piʻi
ʻO nā legume e like me nā pīni kidney kahi kumu maikaʻi o ka protein. Hana lākou i kahi papaʻai hāpai olakino olakino a maikaʻi hoʻi i hiki ke hoʻohui ʻia i nā curries, salads, a soups paha. Ua hōʻike ʻia kahi noiʻi ʻana e hiki i kaʻai papaʻai makuahine o ka pīni kīʻaha ke hoʻēmi i ka makaʻu o ka hānau hānau haʻahaʻa a liʻiliʻi no ka makahiki hānau i nā keiki hānau hou. [5]
ʻO ke protein i nā pīni kīʻaha: 22.53 g (100 g)
5. Huamoa
Loaʻa i nā hua manu ka nui o nā protein kiʻekiʻe a me nā micronutrients ʻē aʻe e like me choline, calcium, magnesium, folate a me nā wikamina. Kuhi ʻia kahi noiʻi i loaʻa i nā proteins hua manu i loaʻa ka waiwai antioxidant e pale ai i ka makaʻu o nā hānau hānau a kōkua i ka ulu ulu ʻana. Kōkua pū nā hua manu i ka mālama ʻana i nā pae kolesterol a pale i ka loaʻa ʻana o ke kaumaha i ka wā hāpai. [6]
Protein i nā hua manu: 12.4 g (100 g)
6. Walnuts
Pili ka hoʻomohala neurodevelopmental lōʻihi i nā keiki me ka hoʻohana ʻana o ka nut makuahine. Hoʻopiha ʻia nā huaʻai e like me nā walnuts me nā protein a me nā micronutrients nui e like me ka magnesium, vitamina E, fiber, calcium a me ka hao. Ua hōʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana o ka walnuts i ka wā hānau hāpai e kōkua ai i ka hoʻomaikaʻi ʻana i ke aʻo ʻana a me ka hoʻomanaʻo ʻana i nā pēpē. [7]
Protein i nā walnuts: 15. 23 g (100 g)
7. ʻĀpana kope
Hoʻopiha ʻia nā soya me nā protein soy a paipai ʻia ka ʻai ʻana no nā wahine e kali ana, ʻo ia hoʻi nā mea ʻai ʻole. He haʻahaʻa lākou i ka kolesterol a me ka momona momona e kōkua i ka mālama ʻana i ke kaumaha i ka wā hāpai. Kuhi ʻia nā soya ma ke ʻano he meaʻai wale nō nāhelehele no ka mea aia i loko o ʻewalu mau ʻano o nā amino acid. [8]
Pūmua i ka soybeans: 12. 95 g (100 g)
8. Yoghurt Helene
Ma waho o nā prebiotics, hoʻopiha pū ʻia ka yoghurt Greek me nā protein a me nā mea hoʻohui bioactive a me nā mea pono pono. Hiki ke kōkua i kēia mau mea nui i ka ulu ʻana o ka iwi o ka ʻōpū e ulu ana a pale i ka makaʻu o ka maʻi diabetes a me nā maʻi puʻuwai e pili ana. [9]
ʻO ka protein i ka yoghurt Greek: 8.67 g (100 g)
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9. ʻO Chickpeas
No kahi makuahine vegan a i ʻole vegetarian expant, hiki i nā pīpī a i ʻole nā hua hua garbanzo ke lilo i kumu waiwai kumu lāʻau maikaʻi loa. Hāʻawi lākou i nā koi protein i kēlā me kēia lā, ka ikehu kiʻekiʻe a hana pū no ka meaʻai māmā loa. ʻOiai ʻoi aku ka liʻiliʻi o nā protein i kēlā me kēia lawelawe i hoʻohālikelike ʻia i nā protein holoholona, hiki i kā lākou lawe kiʻekiʻe ke hoʻopiha i ka hakahaka. [10]
Protein i loko o nā moa: 20.47 g (100 g)
10. Soymilk
ʻO Soymilk kahi huahana soy i waiwai i nā protein soy. ʻAʻole wale no ke olakino makuahine, akā hāʻawi ʻia ka ʻai o ka soymilk no nā keiki hānau hou i hānau ʻia me ka hoʻomanawanui ʻole o ka lactose. Kōkua ʻo Soymilk i ka hōʻemi ʻana i ka pilikia o ka ulu ulu ʻana i nā keiki hānau hou a hoʻomaikaʻi i ka holo o ka fetal [umikumākahi]
Protein i ka soymilk: 2.92 g (100 g)
11. Nā Paukū
ʻAʻole wale ka paukena, akā e like me kahi noiʻi, ʻo nā ʻāpana ʻokoʻa o ka paukena e like me nā hua pākaʻi kahi kumu maikaʻi ʻoi loa o ka protein me nā meaola ʻē aʻe e like me nā waikawa momona a me ka huaora C. ʻOiai kahi mau lima o nā hua pākaʻi hiki ke hāʻawi iā ʻoe i nā protein pono ka mea e kōkua i ka ulu fetal olakino.
ʻO ka protein i nā hua paukena: 19. 4 g (100 g)
12. ʻAalemona
ʻO ke koko kiʻekiʻe ma ke kolu o ka trimester hiki ke lilo i mea pilikia no ka ulu ʻana o nā maʻi puʻuwai ma hope i ke ola. Waiwai nā ʻalemona i nā protein i hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka pili lipid a pale i ka pilikia o nā pilikia hāpai ʻē aʻe. [12]
ʻO ke kumuʻiʻo i nā ʻalemona: 19. 35 g (100 g)
