20 mau meaʻai kiʻekiʻe-protein e hoʻohui i kāu ʻai

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HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

Pop quiz: ʻO ka Protein ka A) he macronutrient koʻikoʻi e pono ai i kou kino ke kūkulu a hoʻoponopono i ka ʻiʻo, a hana i nā hormones a me nā enzymes e mālama iā ʻoe i ka hana; B) loaʻa i ka pī, ka palaoa a me ka asparagus; a i ʻole C) ʻo A a me B.

Inā ʻike ʻoe ʻo ka pane ʻo C, mahalo, no ka mea, ʻaʻole hiki ke loaʻa ka protein mai ka ʻai ʻana i ka ʻiʻo, ka iʻa, nā legumes, tofu , yogurt, cheese, nati a me hua manu . ʻOiai ka poʻe he ʻO nā kumu meaʻai maikaʻi loa, loaʻa pū ka protein i nā mea liʻiliʻi i loko hua a me nā mea kanu.

Wahi a ka National Academy of Medicine , Pono ka poʻe mākua e ʻimi i ka liʻiliʻi loa o kēlā me kēia lā he 0.8 grams o ka protein no ka kilokani o ke kaumaha o ke kino, a i ʻole ma kahi o 7 grams no kēlā me kēia 20 paona. ʻO ka hāʻawi ʻana i ka hapalua kīʻaha o nā mea kanu i hāʻawi ʻia e hāʻawi i ka liʻiliʻi ma mua o ʻumi kalama o ka protein, no laila pono, pono ʻoe e ʻai i nā paona o ka broccoli e hoʻokō i kāu koi i kēlā me kēia lā me kahi kumu protein ʻē aʻe. ʻO nā pōmaikaʻi maoli o ka ʻai ʻana i ka meaʻai momona ʻai nā huaora a me nā meaʻai ʻē aʻe i hāʻawi ʻia e ka pūʻulu meaʻai, me ka hoʻopiha ʻana i ka fiber a me nā kalapona mālama ikaika. A inā hoʻohui ʻoe i kāu ʻai i kēlā me kēia lā o nā mea kanu me kahi meaʻai waiwai nui o ka protein, a laila ʻoe maoli kuke me ke kinoea.

Ma ʻaneʻi, 20 mau huaʻai kiʻekiʻe-protein* e hoʻohui i kāu meaʻai (me nā manaʻo meaʻai e hoʻoikaika iā ʻoe).

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

pono ka aila sesame no ka lauoho

PILI: ʻO 30 ʻAi Kūlohelohe Kiʻekiʻe ʻAʻole Hoʻohālua i ka Steak a me ka ʻuala

1. Edamame

Huina pūmua: 9 kalama no & frac12; kīʻaha, moʻa

No ka nui o ka nahu ʻana, e hoʻopaʻa ʻia ka edamame—ʻo ka soybeans i kuke ʻia—ʻo ia hoʻi me ka fiber, calcium, folate, hao a me ka huaora C. E hoʻāʻo iā lākou i kālua ʻia, hoʻolapalapa ʻia a hoʻomaʻamaʻa ʻia a hoʻomaʻemaʻe ʻia i loko o kahi pā.

E ho'āʻo:

• Edamame i kālua ʻia
• Edamame Hummus
• Hoʻolaha maʻalahi ʻo Edamame

2. Lentila

Huina pūmua: 8 kalama no & frac12; kīʻaha, moʻa

Lentils He kiʻekiʻe loa i ka fiber, potassium, folate, iron a, yep, protein, no laila ke hana nei lākou i mea pani maikaʻi loa no nā mea kanu a me nā vegans. Eia kekahi, hiki iā lākou ke hele i loko o nā casseroles, soups a me nā salakeke like.

E ho'āʻo:

• ʻO ka Lentil Vegan a me ka Bake Laʻai Moʻa
• ʻO Radicchio, Lentil a me Apple Salad me Vegan Cashew Dressing
• Hoʻokahi-Pot Lentil Kielbasa Soup
• Lemona-Tahini Saladi me nā Lentils, Beets a me nā kāloti
• ʻO ke kīʻaha laiki kāpīpī me nā Lentil Curried, Kāreti a me Yogurt

3. Piʻi ʻEleʻele

Huina pūmua: 8 kalama no & frac12; kīʻaha, moʻa

Inā koho ʻoe i maloʻo a i ʻole paha pīʻeleʻele , e ʻike ʻoe i ke koena o ka protein, nā kalapona a me ka fiber e hoʻopiha ai a momona. He waiwai nō hoʻi lākou i ka calcium, magnesium, manganese, keleawe a me ka zinc. Makemake mākou iā lākou i ka chili, tacos a me ka hummus.

E ho'āʻo:

• ʻO ka ʻuala ʻuala me ka Tureke a me ka Piʻi ʻEleʻele
• ʻAvocado a me ʻEleʻele Pasta Salad
• Hummus ʻeleʻele
• ʻO ka ʻuala a me nā Tacos Piʻi ʻEleʻele me ka ʻuala ʻulaʻula
• Kopa ʻEleʻele ʻEleʻele ʻEleʻele Sopa ʻEleʻele wikiwiki a maʻalahi

4. Piʻi Cannellini

Huina pūmua: 8 grams no & frac12; kīʻaha, moʻa

ʻO ka pīni cannellini maʻamau (i kapa ʻia i kekahi manawa he pī keʻokeʻo) ke kaena nei i nā tona o ka fiber, a me nā meaʻai waiwai nui ke keleawe, folate a me ka hao a me nā antioxidants pale puʻuwai. ʻO lākou ka momona, lepo a hele maikaʻi i loko o nā salakeke me nā ʻōpala a i ʻole nā ​​​​tomato a me nā stews.

E ho'āʻo:

• ʻO ka salakeke ʻuʻuku me ka pī keʻokeʻo, ka palaoa a me ka lemona mālama ʻia
• Piʻi Cannellini Braised me Prosciutto a me nā mea kanu
• ʻO nā pīni keʻokeʻo me ka Rosemary a me nā ʻonika Caramelized
• ʻO Tomato a me ka Piʻi Keʻokeʻo Stew ma ka Toast

5. Ka pīkī

Huina pūmua: 7 kalama no & frac12; kīʻaha, moʻa

ʻO ka pīkī kaulana lākou no kekahi kumu: Ma waho aʻe o ka protein, piha lākou i ka folate, iron, phosphorus a me ka fiber hoʻoponopono digestion. Hāʻawi iā lākou i loko o kahi curry creamy, ʻoki ʻia ma luna o kahi saladi a i ʻole i hoʻololi ʻia i kahi burger veggie.

E ho'āʻo:

• ʻO ka Chickpea a me ka ʻai niu meaʻai
• ʻO Kale Salada me ka Chickpeas Crispy
• ʻO Julia Turshen's Stewed Chickpeas me nā Peppers a me Zucchini
• ʻO Feta i kālua me Garlicky Kale a me Chickpeas
• ʻAi ʻAi ʻAi
• ʻO Sandwich ʻo Chickpea i ʻoki ʻia

6. Pinto Beans

Huina pūmua: 7 kalama no & frac12; kīʻaha, moʻa

He 20 pakeneka ka nui o ka waiwai hao ma ke kīʻaha i manaʻo ʻia i kēlā me kēia lā, a me 28 pakeneka o ka RDV no ka huaora B1, e kōkua ana i kou kino e hoʻololi i ka meaʻai i ikehu. E ho'āʻo iā lākou i ka laiki a me ka pī a i ʻole ka pozole Mexican.

E ho'āʻo:

• Homestyle Laiki a me ka Pii
• pozole ʻōmaʻomaʻo

7. Pii Lima

Huina pūmua: 5 kalama no & frac12; kīʻaha, moʻa

Ma waho aʻe o kēlā pūmua, hoʻokahi kīʻaha o nā pīni lima he ʻeiwa mau kalama o ka fiber, me ka nui o ka hao a me ka pālolo. He koho maʻamau lākou no ka succotash, akā ʻālohilohi hoʻi iā lākou iho.

E ho'āʻo:

• Lima Bean Butternut Succotash
• Pākī Pākī Hema
• ʻO Succotash Hema me ka Okra, Corn a me nā Tomato

8. Nā Piʻi ʻOmaomao

Huina pūmua: 4 kalama no & frac12; kīʻaha, moʻa

ʻO nā pī liʻiliʻi liʻiliʻi e hāʻawi i kahi protein koʻikoʻi, a ua waiwai pū lākou i nā huaora A, B1, C a me K. Hoʻohui, ʻono maikaʻi lākou me nā mea āpau mai ka iʻa i ka paʻakai a me ka moa.

E ho'āʻo:

• ʻO ka ʻili ʻili me ka pī ʻōmaʻomaʻo, ka Mint a me nā Shallots
• Puna Pea Soup me ka Mint
• Pālua Pea, Prosciutto a me Burrata Platter
• Asparagus, Pea a me Ricotta Tarts
• ʻO Sugar Snap Pea Salad me Chèvre Ranch
• ʻO ka moa a me ka Snap Pea Stir-Fry

9. ʻOpuʻu Soya

Huina pūmua: 5 kalama no & frac12; kīʻaha, maka

Inā manaʻo ʻoe he mea hoʻonani wale kēlā mau ʻōpuʻu ma kāu sanwiki, e noʻonoʻo hou. He kiʻekiʻe lākou i ka protein, nā hua B e like me ka niacin, riboflavin, thiamin a me ka folate, a me nā huaora A, C a me K.

E ho'āʻo:

• ʻO nā kīʻaha Bibimbap
• 15-Minute Cheater's Pad Thai
• Vegan Slow-Cooker Detox Kopa Niu
• ʻO ka Pot Vegan Pho koke

10. Halau

Huina pūmua: 3 kalama no & frac12; kīʻaha, moʻa

He kumu haʻahaʻa haʻahaʻa ka fiber kiʻekiʻe ka ʻaha o ka protein wale nō, akā ʻo ka huaʻa D, ka zinc a me ka potassium hoʻoikaika kino, hiki ke hoʻohaʻahaʻa i ke koko. E hoʻohana iā lākou ma ke ʻano he ʻiʻo ʻono i ka pasta a i ʻole kahi hoʻopaʻa pizza .

E ho'āʻo:

• 20-Minute Mushroom Stroganoff
• Huaʻai Wellington me nā Halo a me ka Spinach
• ʻO nā halo ʻo Portobello i hoʻopiha ʻia me ka Barley Risotto
• ʻO ka Linguine Skillet maʻalahi me ka Trumpet Mushroom 'Scallops'

11. ʻōpae

Huina pūmua: 6 kalama no 1 kīʻaha, moʻa

Kiaha no ke kiaha, spinach He haʻahaʻa loa ia i nā calorie akā he kiʻekiʻe i ka protein a me nā huaora a me nā minela e pono ai, e like me nā huaora A, C a me K, folate, hao, magnesium, calcium a me ka potassium. He mea maʻalahi ke kāʻei a hana i kahi mea hoʻohui maikaʻi i nā pastas, smoothies a me nā salakeke, a lawelawe ʻia ma kāna iho.

E ho'āʻo:

pale lauoho maiʻa ma ka home

• ʻO ka ʻōpae niu
• ʻO ka ʻōpae a me ʻEkolu Lahui Paʻa Paʻa
• ʻO Balsamic Brown Butter Tortellini me ka Spinach a me nā Hazelnuts
• ʻO ka Spinach Baked a me ka Zucchini a Ina Garten

12. ʻAikika

Huina pūmua: 5 kalama no 1 kīʻaha, moʻa

Ua piha ʻo Artichokes i nā meaʻai koʻikoʻi e like me ka hao, potassium a me nā huaora A a me C, a ke kaena nei lākou i ka hui ʻana o ka protein a me ka fiber. E ho'āʻo iā lākou i ka pizza a i ʻole ka pasta a i ʻole he mea ʻai. (Psst: Eia ke kuke ʻana i hoʻokahi inā ʻaʻole ʻoe i hana.)

E ho'āʻo:

• ʻO nā Artichokes i kālua ʻia me ke kālika Aioli no ka ʻū ʻana
• ʻO ka Pasta Kao me ka Spinach a me Artichokes
• Nā Pākuʻi Artichoke Spinach
• ʻO ka Pizza Flatbread Grilled me Artichoke, Ricotta a me Lemon

13. Brokoli

Huina pūmua: 5 kalama no 1 kīʻaha, moʻa

Ma waho aʻe o ke kumu maikaʻi o ka protein, broccoli he kiʻekiʻe i ka fiber, hao, calcium, selenium a me nā huaora B. He mea ʻono ia i kālua ʻia a i ʻoki ʻia me ka liʻiliʻi o ka paʻakai a me ka pepa, a i ʻole i hoʻololi ʻia i kahi pani pizza haʻahaʻa haʻahaʻa.

E ho'āʻo:

• Sauté Broccoli Spicy
• Pan-Roasted Broccoli 'Steaks' me Garlic-Sesame Vinaigrette
• ʻO ka Broccoli Charred me Sriracha Almond Butter Sauce
• Broccoli Margherita Pizza

14. ʻO Brussels Sprouts

Huina pūmua: 5 kalama no 1 kīʻaha, moʻa

Hoʻokahi kīʻaha o ka moa Palukela kupu aia a kou o nā huaora—150 pākēneka o ka ʻai i ʻōlelo ʻia no ka huaora C a me 250 pākēneka no ka huaora K—me ka fiber, protein a me nā pūhui anti-inflammatory. Inā ʻai ʻia, sautéed, lepo me Parm a i ʻoki ʻia i ka puaʻa, hana lākou i kahi mea ʻono (a olakino) i kēlā me kēia meaʻai.

E ho'āʻo:

• ʻO Cacio a me Pepe Brussels Sprouts
• ʻO Brussels Sprouts Skillet me ka Crispy Pancetta-Garlic Breadcrumbs
• ʻO nā ʻuala ʻo Parmesan Brussels Sprout Bites
• ʻO Dorie Greenspan's Maple Syrup a me Mustard Brussels Sprouts
• ʻO nā ʻōpuʻu Brussels Roasted
• ʻO Brussels Sprout Sliders
• ʻO nā ʻōpuʻu Brussels i kāʻei ʻia i ka Bacon
• ʻO Brussels Sprouts Latkes

15. Asparagus

Huina pūmua: 4 kalama no 1 kīʻaha, moʻa

ʻO kēia puna punahele Hiki ke ʻike ʻia no ka hana ʻana i ka ʻala ʻē aʻe o kou peʻa, akā e hoʻomau i ka ʻai ʻana: Ua hoʻopiha ʻia me nā huaora A, C, E, K, a me B6, me ka folate, ka hao, ke keleawe, ka calcium a me ka fiber me ka nui o ka protein. Makemake ʻoe i kahi ala hou e hoʻomākaukau ai? E kiola iā ia i loko o ka salakeke me ka nui o nā hua pōhaku.

E ho'āʻo:

• Hoʻokahi-Pan Hua me ka Asparagus a me nā Tomato
• Asparagus Caesar Salad
• ʻO ka Berena Paha Asparagus
• 20-Minute Burrata Salad me ka Hua Pohaku a me ka Asparagus

16. Kāna ʻono

Huina pūmua: 4 kalama no 1 kīʻaha, moʻa

ʻOno, palupalu kulina ma ka pahu piha i ka protein a me ka fiber, a me nā huaora B koʻikoʻi a me nā minela e like me ka zinc, magnesium a me ka hao, no laila ke kālā i ka wā i ke kau . Makemake mākou e like me ka hōkū i loko o ka salakeke a i ʻole i hui ʻia i loko o kahi sopa momona.

E ho'āʻo:

• ʻO ka palaoa ʻala ʻala
• ʻO kānana a me ka salakeke Tomato me ka Feta a me ka Lime
• Māmā 5-Iredient Corn Soup
• ʻO Corn Fritter Caprese me nā Peaches a me nā Tomato

17. Uala ʻulaʻula

Huina pūmua: 4 kalama no ka ʻuala waena, moʻa

ʻO nā mea a pau ʻuala he mau hale mana protein huna, akā, ʻo ka ʻuala ʻulaʻula ka nui o ka fiber, hao a me ka pālolo i loko o ko lākou ʻili. Ma waho aʻe o ka salakeke ʻuala, e hoʻāʻo iā lākou ma ka ʻaoʻao o ka steak a i kālua ʻia i loko o nā ʻāpana homemade.

E ho'āʻo:

nā lāʻau kūlohelohe no ka ulu ʻana o ka lauoho a me ka mānoanoa

• Skillet Steak me ka Asparagus a me ka ʻuala
• ʻO nā 'Chips' i hoʻomoʻa ʻia.
• Uala Domino
• Patatas Bravas me Saffron Aioli

18. Laiki ahiu

Huina pūmua: 3 kalama no 1 kīʻaha, moʻa

No ka mea, no loko mai o ka mauʻu ka laiki hihiu, ua helu ʻia ʻo ia ma ke ʻano he mea kanu—he mea waiwai i ka protein. He waiwai hoʻi ia i ka fiber, manganese, phosphorus, magnesium a me ka zinc. E ʻohi i kāna mau pōmaikaʻi i loko o ka soup cream a i ʻole ka ipu Buddha hōʻoluʻolu.

E ho'āʻo:

• ʻO ka Moʻa Hoʻomaʻa lohi a me ka Sopa Laiki Wild
• ʻO ka ipu Buddha me ka Kale, ʻAvocado, ʻAlani a me ka Laiki Wild

19. Avocado

Huina pūmua: 3 kalama no 1 kīʻaha, ʻoki ʻia

Kahaha, kalima avocado Loaʻa ka nui o ka protein i kēlā me kēia lawelawe. Inā makemake ʻoe i kumu hou aʻe e ʻai ai i kēlā avo toast, aia pū kekahi i ka nui o ka fiber, vitamina E, folate, potassium a me nā huaora B. E hoʻokuʻu iā ia i loko o kahi meaʻai kokoleka no nā meaʻai ʻē aʻe a me kahi ʻano moeʻuhane, a i ʻole e hui pū ʻia i loko o ka ʻū a i ʻole ka ʻuala no ka pasta.

E ho'āʻo:

• ʻO Spaghetti me ka ʻaʻaʻa ʻaʻaʻa ʻaʻa
• Hummus ʻAvocado ʻono
• Nā Huamoa i kālua ʻia ma ka ʻAvocado
• Laiki ʻAvocado
• Avocado Tahini Dip
• ʻAvocado Chocolate Mousse

20. Uala

Huina pūmua: 2 kalama no ka 1 ʻuala maʻamau, moʻa

ʻO kēia mau mea huaʻai aʻa He kumu nui o ka beta-carotene a me ka huaʻa A me kā lākou protein a me ka fiber. Nui lākou i ka magnesium (ʻo kekahi nā haʻawina i hōʻike ʻia hiki ke kōkua me hopohopo ), a ʻono loa ke kālua ʻia a hoʻokomo ʻia i loko o kahi taco a ʻai ʻia iā lākou iho.

E ho'āʻo:

• ʻO ka ʻuala ʻuala me Sriracha a me ka Lime
• ʻuala i kālua ʻia
• ʻO ka ʻuala i hoʻomoʻa ʻia i ka umu me ka ʻuala ʻuala a me ka ʻuala
• Tacos ʻuala ʻuala

PILI: 36 ʻAi ʻAi ʻAi ʻAi ʻAi ʻAi ʻAʻole e waiho iā ʻoe i ka pōloli

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