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Kaulana kaulana ʻia nā 'āpana kūkulu o ke kino', nā protein ʻo ia kekahi o nā meaola nui e koi ʻia no nā kānaka e mālama i nā kūlana olakino maikaʻi loa. Aia nā protein i ka nui o nā amino acid e kōkua i ka ulu a me ka hoʻoponopono ʻana o ka cell [1] .
Kākoʻo ʻo Narthistist Karthika, 'Iwakālua nā amino ʻamika like ʻole i hoʻopaʻa pū ʻia e hana i kahi protein i hana ʻia e ʻumikūmākahi e ko mākou kino a ʻo nā mea ʻeiwa ʻē aʻe e pono e loaʻa mai ka meaʻai a no laila ua manaʻo ʻia he mau amino acid pono. Ke kamaʻilio ka poʻe e pili ana i ka protein, hoʻohana pinepine lākou i kahi huaʻōlelo i kapa ʻia ʻo 'protein piha'. Kuhi ʻia kahi kumu meaʻai i kahi protein piha ke loaʻa iā ia nā 9 amino acid pono a pau . '
Lawe nā protein i kahi manawa lōʻihi e ʻeli ʻia i ke kino i ka hoʻohālikelike ʻana i nā meaʻai ʻē aʻe, no laila ke hāʻawi nei i kahi ʻano o ka piha a me ke kōkua ʻana i ke kaupaona.
ehia surya namaskar i ka lā e lilo i ke kaumaha
Aia kekahi kuhi hewa hiki i nā kumuwaiwai holoholona wale nō ke hāʻawi i ka protein pono e pono ai nā kānaka [elua] [3] . Kūlike ʻole i kēia, nā kumuwaiwai i hoʻokumu ʻia i nā mea kanu, ʻai ʻia i ka hui kūpono a me ke alapine, hiki ke hāʻawi i ka protein i nā kumu holoholona [4] . ʻO kēia mau ʻano protein ʻelua i ʻeli ʻia i loko o kā mākou kino. Maʻalahi ke kiʻi i kēlā me kēia lā o ka protein mai nā kumu vegetarian ke koho ʻoe i ke ʻano kūpono o kahi mea ʻai a i ʻole kumu vegan [5] .
I loko o kēia ʻatikala, e lawe mākou iā ʻoe i kekahi o nā kumu waiwai maikaʻi a maʻalahi hoʻi i loaʻa i ka protein i hoʻokumu ʻia me nā mea kanu, a ʻoluʻolu hoʻi i ka vegan. E nānā kāua.
1. Seitan
ʻO Seitan kahi meaʻai mea kanu (hana ʻia mai ka gluten hydrated i ka palaoa) i hiki ke hoʻohana ʻia ma ke ʻano he pani no nā huahana meaʻai ʻole vegetarian a piha i ka protein. [6] . Hāʻawi ia i ʻoi aku ma mua o 25 pākēneka protein i hoʻokahi lawelawe a he kumu maikaʻi ia o nā protein protein no ke kūkulu ʻana i nā mākala [7] .
Pūmua no 100 g = 75 g (hiki ke loli ma muli o ka mea hana).
2. ʻĀpana kope
ʻO nā soybeans maka kekahi o nā kumu waiwai maikaʻi a olakino loa o ka protein i hoʻokumu ʻia me nā mea kanu [8] . ʻOiai haʻahaʻa ka soybeans i ka methionine acid amino, manaʻo ʻia lākou he protein piha. Ma muli o kēia kumu, hana ʻia nā huahana mai ka soybeans, e like me ka tofu, ka waiū soy, edamame etc. [9] .
Pūmua no 100 g = 36 g.
3. Hua Hemp
ʻO kēia mau hua liʻiliʻi he kiʻekiʻe i loko o ka protein a loaʻa pū nā momona olakino a me nā minelala, e hānai ai i ke kino o loko [10] . Hoʻohui ka huaʻai E i loko o kēia mau ʻanoʻano ikaika i kahi ʻalani maikaʻi i ka ʻili [umikumākahi] . Hoʻohana ʻia nā ʻano Hemp i nā meaʻai meaʻai like ʻole e like me nā kī protein, nā mea ʻono a me nā mea i hoʻomoʻa ʻia.
Protein no 100 g = 31.56 g.
4. ʻO ka pīniʻi
ʻO ka peanuts kekahi kumu waiwai maikaʻi loa o nā protein i hoʻokumu ʻia me nā mea kanu [12] . ʻO ke olakino a kiʻekiʻe i nā wikamina like ʻole, nā minelala, a me nā mea kanu mea kanu, hiki ke hoʻopau ʻia i ka pī (ma hope o ka pulu ʻana i ka wai), palai ʻia a pūlehu ʻia paha.
Pūmua no 100 g = 26 g.
5. Mīkini Pīnī
Hāʻawi ʻelua puna o ka pī pīni i kahi lā ma kahi o 8 g protein [13] . Kahi kumu waiwai nui o ka protein, hiki ke hoʻohui ʻia i ka waiūpī pīpī i nā lulu protein a i ʻole nā mea leʻaleʻa no ka poʻe hiki ʻole ke ʻai e like me ia. Eia nō naʻe, e makaʻala i ka ʻai ʻana i ka nui loa o ka pī pīpī, ʻoiai he calorie nui loa ia a no laila hiki ke hoʻonui i kou pūhaka inā pau i ka nui. [14] .
Pūmua no 100 g = 25 g.
6. ʻAalemona
ʻAʻole wale ia he meaʻai fiber kiʻekiʻe, akā he meaʻai protein-maikaʻi maikaʻi hoʻi no nā mea kanu mea ʻai [umikumālima] . ʻOi aku ka maikaʻi o kēia meaʻai olakino e hoʻopau ma hope o ka pulu ʻana i ka wai. Aia i loko o nāʻalemona nā momona momona, magnesium a me nā huaora E, hiki ke kōkua i ka hoʻoikaika ʻana i kou olakino [16] .
Protein no 100 g = 21.15 g.
7. Nā Lā Sunflower
ʻO kēia mau hua ʻono a olakino kahi kumu maikaʻi o ka protein, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa. Nui ka waiwai o nā pua Sunflower i ka linoleic acid, ka momona polyunsaturated a me ka huaola E [17] . Hiki iā ʻoe ke hoʻopau maka a kāwili paha iā ia i loko o ke kīʻaha wai, waiho iā 15 mau minuke a inu iā ia no nā pono.
Protein no 100 g = 21 g.
8. Paneer
Hoʻohālikelike pinepine ʻia me ka tofu, ʻo kēia huahana waiū kahi kumu maikaʻi o ka protein. Hana ʻo Paneer i ka mālama ʻana i kou mau mākala ikaika a kōkua pū kekahi e mālama i ka nui o ka metabolism [18] . ʻO ka ʻai ʻana i ka panela ʻelua mau manawa i ka pule he mea maikaʻi nāu. E nānā pono e hoʻopau iā ia i ka nui o ka nui o ka nui o ka momona momona o ka pane [19] .
Pūmua no 100 g = 19.1 g.
9. ʻO Chickpeas
ʻO Chickpeas, i ʻike ʻia ʻo Channa, kekahi meaʻai meaʻai ʻē aʻe i waiwai i ka protein [iwakālua] . Hele pū mai me ka fiber kiʻekiʻe a me nā ʻike haʻahaʻa haʻahaʻa, ʻo ia ka nūhou maikaʻi iā ʻoukou āpau e ʻike nei i ke olakino. E lilo ia i kaulana ʻo 'Channa Batura' (maliʻu paha i ka batura) a i ʻole ka mea ʻoluʻolu o ke Kaiwaenahonua, 'Hummus', pono i nā pīpī e lilo i ʻāpana o kāu papaʻai i kēlā me kēia lā. [iwakāluakumakahi] .
Pūmua no 100 g = 19 g.
10. Hua Chia
ʻO nā hua Chia kahi kumu maikaʻi o ka protein a loaʻa iā lākou ʻeiwa mau amino acid pono a no laila i manaʻo ʻia he protein piha [22] . Hoʻohui, ka fiber a me ka momona o kēia mau ʻanoʻano e hoʻolilo iā lākou i mea kūpono no ka mālama ʻana iā ʻoe i ka wā lōʻihi, ʻoiai ʻoe e ʻai wale i kahi punetune i kāwili ʻia me kāu cereal ʻaina kakahiaka a i kāu smoothie o kēlā me kēia lā. [2. 3] .
Kaha : ʻO nā hua Chia he hygroscopic i ke ʻano. ʻO ia, hoʻopili lākou i ka wai a lilo i gelbous globules nui. No laila e nānā pono ʻaʻole ʻoe e hoʻopau iā lākou a maloʻo a holoi iā ia me ka wai no ka mea e hana ia i kahi palaka i kāu esophagus, kahi e koi ai i ka hana endoscopic no ka hemo ʻana.
Pūmua no 100 g = 17 g.
11. Laiki Laaoa
Kōkua ka laiki hihiu i ka hoʻonui ʻana i kā mākou ʻōnaehana pale a kōkua pū i ke kaʻina digestive. Hoʻoikaika ka laiki hihiu i ka iwi ma muli o ka nui o nā minelala i loko [24] . ʻO kahi kumu maikaʻi o ka protein, ʻaʻole i wehe ʻia ka laiki hihiu mai kāna bran, e hoʻonui ana i ka ʻike fiber [25] .
Pūmua no 100 g = 15 g.
12. ʻO Amaranth
Kapa ʻia ʻo rajgira ma ka hapa nui o India, amaranth kekahi o nā huaʻai kahiko loa ma ka Honua. Ma mua o ka ʻole gluten-ʻole, piha kēia palaoa i nā protein, me ka amino acid lysine nui, i nalo mau ʻia i nā hua nui o ka meaʻai. [26] [27] . ʻO kekahi o nā meaola nui ʻē aʻe i amaranth he calcium a me ka hao [28] .
Protein no 100 g = 13.56 g.
13. ʻO Buckwheat
Kāhea ʻia hoʻi ʻo kuttu ka atta ma Hindi, ʻo ka palaoa palaoa ka meaʻai gluten-ʻole i waiwai i ka protein, fiber a me ka magnesium. [29] . Hiki i ka ʻai ʻana i ka buckwheat ke kōkua i ka hoʻoikaika ʻana i ka olakino puʻuwai a me ka mālama ʻana i nā pae kō kō [30] .
Pūmua no 100 g = 13.25 g.
14. Piʻi ʻeleʻele
Hiki ke hoʻohana ʻia nā pīni ʻeleʻele i nā ʻano lauʻai like ʻole e hana i kāu protein i waiwai. Me nā protein, loaʻa i nā pīni ʻeleʻele nā antioxidant i mea nui i ka hoʻoponopono ʻana i kou olakino [31] [32] . Hoʻohui ia i kāu salakeke a hana i kahi burrito pīni, i kēlā me kēia ʻano, mālama ʻia kāu koi protein no ka lā.
Pūmua no 100 g = 13 g.
15. Kapu Keiki
ʻO kahi kumu maikaʻi loa o ka protein, maikaʻi ka tī tī no kou olakino. He haʻahaʻa ia i loko o nā calories a piha pū me nā mea maha e like me nā wikamina B, calcium, phosphorus a me selenium [33] .
Pūmua no 100 g = 11 g.
16. Edamame
ʻO Edamame ka soybeans i ʻohiʻohi a he kumu waiwai nui ka protein [3. 4] [35] . Hoʻomoʻa pinepine ʻia nā pīni ʻōpio a i hoʻomohala ʻia i ka pā. Ke kuke ʻia ua kahu ʻia lākou a lawelawe ʻia me nā kīʻaha papa nui ʻē aʻe.
Pūmua no 100 g = 11 g.
17. ʻEleʻele maka
Loaʻa i ka peas maka maka he 10 mau kalima o ka protein i kēlā me kēia kīʻaha & frac14 a kōkua e hoʻopiha koke iā ʻoe. Hoʻopili pū ʻia kēia mau mea me ka folate, thiamine a me ka fiber e koi ʻia no ke kaʻina digestion olakino [36] .
Pūmua no 100 g = 11 g.
18. Yoghurt Helene
ʻO Greek Yoghurt kekahi kumu pono o ka protein. Hoʻopili ʻia me ka protein a hoʻouka ʻia me nā meaola like ʻole, hiki i ka Greek yoghurt ke kōkua iā ʻoe e piha i ka lōʻihi [37] . ʻO ka hoʻohana ʻana iā ia ma kahi maʻa mau akā hiki i ka nui i kāohi ʻia ke kōkua i ka hāʻawi i ka nui o ka protein.
Pūmua no 100 g = 10 g.
19. Nā Lētē
ʻO kekahi o nā kumuwaiwai maikaʻi loa o ka protein no nā mea ʻai, hoʻokahi kīʻaha o ka sup lentil ka nui o nā protein e like me 3 mau hua i hoʻolapalapa ʻia [38] . Ma muli o ka maʻalahi, hiki ke hoʻohui ʻia i ka lentil i loko o nā pā mai nā salakeke a i nā kopa i nā pā. Eia kekahi kumu o nā huaʻaleʻale maikaʻi, loaʻa i nā lihi i kahi nui maikaʻi o nā antioxidant a me nā mea kanu ʻē aʻe e pono no kou olakino holoʻokoʻa. [39] .
Pūmua no 100 g = 9 g.
20. Lima Pihi
ʻO nā ʻōlelo alohilohi ka ʻili ma ka home
Loaʻa i kēia mau mea nā protein āpau, a hāʻawi hoʻokahi kīʻaha i 10 g o ka macronutrient kūkulu hale. Loaʻa pū nā pī Lima i ka hoʻopiha ʻana i ka fiber a me ka potassium maikaʻi loa no ke olakino cardiovascular [40] .
Pūmua no 100 g = 8 g.
21. Tofu
ʻO Tofu, i kapa ʻia ʻo 'Bean curd' (ʻoiai ua hana ʻia mai ka soybean) hoʻolako i kahi kokoke 15 a 20 mau huna o protein i kēlā me kēia hapalua kīʻaha. Loaʻa i nā waikawa momona polyunsaturated, me nā momona omega-3, ʻo ka tofu kahi meaʻai olakino naʻau e pono e hoʻopili ʻia i kāu papaʻai i kēlā me kēia lā. [41] [42] .
Pūmua no 100 g = 8 g.
22. Piʻomaʻo
ʻO nā pī ʻōmaʻomaʻo nā mea kanu protein liʻiliʻi i hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu lawe protein no ka lā. Me nā protein, waiwai pū ka peʻa ʻōmaʻomaʻo i ka leucine (alpha-amino acid) a me nā amino acid ʻē aʻe i pono no ka metabolism. [43] [44] .
nā kiʻiʻoniʻoni hollywood hou loa
Protein no 100 g = 5 g.
23. Quinoa
ʻAʻole like me nā hua ʻē aʻe, kū hoʻokahi ka quinoa i kona ala, no ka mea ke hele mai nei ma kahi o 8 gram o ka protein i kēlā me kēia kīʻaha. Hāʻawi ia i nā Nine amino acid ponoʻī āpau e pono ai no ka ulu ʻana a me ka hoʻoponopono ʻana o ke kino a no laila ke manaʻo ʻia nei he protein piha [Lau. ʻElima] [46] .
Eia kekahi, aia ka quinoa i ka L-arginine, kahi amino acid pono ia e hāpai i ka ulu ʻana o nā mākala ma mua o ka hana momona, a no laila maikaʻi loa ia no ka hoʻonui ʻana i kāu metabolism. ʻO ke kiko bonus, hiki ke lawe ʻia ma ke ʻano he cereal i ka ʻaina kakahiaka a i ʻole hiki ke hui ʻia me nā mea ʻai e hana i kahi salakeke maikaʻi a olakino hoʻi.
Pūmua no 100 g = 4.4 g.
24. Kale
Kūpono kēia lau lau ʻōmaʻomaʻo no ka poʻe i ka papaʻai pohō [47] . ʻOi aku ka kiʻekiʻe o ka protein i loko o ka kale ma mua o ka mea i loaʻa i nā greach a me nā greard [48] . ʻO ia kahi kumu maikaʻi o ka calcium a no laila kahi mea kanu protein kiʻekiʻe e pono ai nā vegetarian e koho.
Pūmua no 100 g = 4.3 g.
25. Kukui Brussels
Kupu ʻo Brussels, kahi ʻano o nā lau nahele kolose, ʻo ia ke kumu ʻoi loa o ka protein i waena o nā mea kanu o nā mea ʻōmaʻomaʻo. 49 . Ke ʻono nei i kahi ʻono e like me ko ka cabbage, hiki ke kapa ʻia ʻo Brussels e like me kahi pūʻulu olakino holoʻokoʻa [kanalima] .
Pūmua no 100 g = 3.4 g.
26. Milk au
Kūpono no ka papaʻai vegan, waiwai ka waiū soy i ka protein a hāʻawi i ka koi o ka protein i kēlā me kēia lā [51] . Hāʻawi pū ka waiū soya i kahi nui o ka pāhare potona e pono ai no kou olakino holoʻokoʻa [52] .
Pūmua no 100 g = 3.3 g.
27. Kukina
Kahi kumu kūpono o ka protein, hiki ke hoʻohui ʻia i ka palaoa i kāu papaʻai no ka leʻaleʻa i nā pono o ka protein. Eia nō naʻe, hiki ke hoʻololi i ka ʻikepili protein e like me ka ʻano o ke kulina [53] . E hoʻolapalapa iā lākou, e hoʻomoʻa iā lākou a i ʻole e hoʻomāhuahua iā lākou i ʻāpana o kahi pāʻina a i ʻole me he mea ʻai māmā lā.
Pūmua no 100 g = 3.2 g (ʻoka ʻAmelika).
28. Mushroom
ʻO kahi kumu momona a olakino hoʻi o ka protein, ʻo kēia ʻano fungus kekahi mea hoʻohui maikaʻi loa i kāu papaʻai. Ua nele paha lākou i ke kala akā ʻaʻole emi iki ka meaʻai [54] . Hiki i hoʻokahi kīʻaha o nā ʻulā i kāhi ʻia ke hāʻawi iā ʻoe ma kahi o 3.9 g protein.
Pūmua no 100 g = 3.1 g.
29. Mīkini
Kahi kumu maikaʻi o ka protein, loaʻa i ka spinach kahi nui o ka hao, ka wikamina A a me ka huaora K [55] . ʻO ka hoʻohui ʻana i ka spinach i kāu papaʻai e kōkua ia i ka hoʻonui ʻana i kāu ʻōnaehana pale, a me ka paepae ʻana i kahi hana lolo olakino a me nā iwi maikaʻi [56] .
Pūmua no 100 g = 2.9 g.
30. Broccoli
Ma India, ʻaʻole paha he mea maʻa mau ka broccoli i ka wā ʻai, akā ʻo ia kekahi o nā mea kanu me ka ʻai protein maikaʻi a ke hele nei i kahi wahi i nā meaʻai India i kēia mau lā. ʻO ke kīʻaha o ka broccoli he 2.5 gram o ka fiber a me ka protein i kēlā me kēia. ʻO Broccoli kahi kumu maikaʻi loa o nā phytonutrients e hakakā ana i ka maʻi ʻaʻai a me nā huaora C [57] .
Pūmua no 100 g = 2.8 g.
31. Kawaewa
ʻO kekahi o nā kumu hua huaʻai ʻoi loa o ka protein, ʻoi aku ka nui o ka protein ma mua o nā hua ʻē aʻe [58] . Hāʻawi ka hua i ʻehā mau manawa i kēlā me kēia lā Vitamin C e pono ai i kahi lawelawe hoʻokahi [59] a hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino holoʻokoʻa ma nā ʻano like ʻole.
Pūmua no 100 g = 2.6 g.
32. Oatmeal
Hoʻohana mau ʻia ma ke ʻano he ʻāpana o kahi papa ʻaina kakahiaka, ʻo ka oatmeal kekahi kumu o ka protein i loaʻa ʻekolu manawa ka protein i loko o ka laiki palaunu. [60] . Paipai ʻia hoʻi e hoʻopau i ka oatmeal ma mua o ka hoʻolālā e mālama i kou pae ikehu i luna a hele.
Pūmua no 100 g = 2.4 g.
33. Nā prun
Hiki i kaʻai prun ke kōkua i ka hoʻopiha i ka nele o nā protein i loko o kou kino ma muli o ka nui o ka momona o ka hua [61] . Pōmaikaʻi pū nā prun no kou olakino iwi a me ke kaomi koko [62] .
Pūmua no 100 g = 2.2 g.
34. Asparagus
ʻO kekahi o nā kumuwaiwai ʻōmaʻomaʻo olakino o nā protein i hoʻokumu ʻia me nā mea kanu, loaʻa i ka asparagus ka folate olakino puʻuwai a me ka insulin e kākoʻo i ke kaʻina hana digestion a loaʻa i kahi ʻōpū maikaʻi. [63] .
Pūmua no 100 g = 2.2 g.
35. ʻApekila
Kahi kumu kūpono a olakino hoʻi o ka protein, hiki ke hoʻohui ʻia nā avocados i kāu mau meaʻai no ka papaʻai protein. ʻOiai kahi lawelawe o ka avocado e hāʻawi i ka liʻiliʻi ma mua o hoʻokahi gram o ka protein, ʻo ka ʻai ʻana i kahi mea āpau ke lilo i mea maikaʻi no kou olakino [64] .
Protein no 100 g = 2 g.
36. ʻUala
ʻAʻohe meaʻai ʻē aʻe i loaʻa ke ʻano o kā mākou ʻuala aloha. Mai ka palaʻai a hoʻolapalapa ʻia, piha ka ʻuala me nā protein a ʻaʻohe ona momona [65] .
Protein no 100 g = 2 g.
37. Pālua
Rich i loko o nā polokina, loaʻa ka hua nīhī i ka nui o nā fiber dietary, vitamini A, wikamina C a me nā ʻano antioxidant like ʻole [66] .
Protein no 100 g = 1.72 g.
38. ʻUala
ʻO kekahi ʻano o kaʻuala, ʻuala i loko o nā meaola like ʻole e like me ka wai, puluniu, magnesium, a me ka wikamina B6 e hana nei ma ke ʻano he laxative kūlohelohe. [67] . Aia nā ʻuala i ka sporamin, kahi ʻano o nā protein ʻokoʻa i hōʻike ʻia ma mua o 80 pākēneka o kā lākou huina protein.
Pūmua no 100 g = 1.6 g.
39. Mākala
ʻO nā hua mulela nā hua momona i mahalo nui ʻia no ko lākou ʻono ʻokoʻa a me ka haku ʻana i nā mea momona o ka momona [68] . Pau pinepine nā mulberry i ka maloʻo, e like me nā hua puaʻa a loaʻa kahi maikaʻi o ka protein, i hoʻohālikelike ʻia me nā ʻano hua berry ʻē aʻe [69] .
Pūmua no 100 g = 1.4 g.
40. Pālei
ʻO kekahi o nā kumu waiwai maikaʻi loa o ka protein, loaʻa i nā blackberry nā kiʻekiʻe o nā antioxidant a me nā fiber [70] . Ua hōʻoia ʻia e nā noiʻi ʻo nā blackberry kekahi o nā meaʻai olakino loa a piha i nā huaora he nui e pono ai no kou olakino holoʻokoʻa [71] .
Pūmua no 100 g = 1.4 g.
huaʻai e capsules no ka lauoho
41. ʻApelika
ʻO kekahi kumu waiwai ʻē aʻe o ka protein-based protein, ʻo nā apricots kahi mea hoʻohui maikaʻi i kāu papaʻai 72 . Ma waho o ka protein, waiwai nui nā apricots i ka wikamina A a me C e pale i kou kino mai ka hōʻino kūwewe manuahi 73 .
Pūmua no 100 g = 1.4 g.
42. Nectarine
Hoʻopiha ʻia nā nectarines me nā meaola a me nā antioxidant a ʻo ia kekahi o nā kumu maikaʻi o ka protein i nā hua [74] . ʻO ka nui o nā protein no nā ʻano like ʻole a me nā nui lawelawe akā ʻaʻole na ka nui.
Pūmua no 100 g = 1.1 g.
43. Maiʻa
ʻO kahi kumu maikaʻi o ka protein, maikaʻi ka maiʻa no kou olakino holoʻokoʻa [75] . Kahi kumu maʻalahi o ke koina e koi ʻia ai kēia meaʻai, kōkua ka maiʻa i ka mālama ʻana i kahi kaumaha olakino a me ka hoʻomaikaʻi ʻana i kāu digestion [76] .
Pūmua no 100 g = 1.1 g.
44. Kiwi
Rich i loko o ka wikamina C, potasiuma, phytochemicals a me kekahi mau māhuaola, he hua protein maikaʻi ko kēia hua ʻōmaʻomaʻo. 77 .
Pūmua no 100 g = 1.1 g.
Kaha : Hāʻawi ka hapa nui o nā huaʻai a me nā mea kanu ma waena o 1-3 g protein i 100 g. ʻOiai ʻaʻole lākou ke kumu waiwai ʻoi loa o ka protein, ʻo ia pū me lākou i kāu papaʻai me nā meaʻai waiwai protein hiki ke kōkua i ka nui o ka protein.
Protein-based Protein vs. holoholona Protein
Ma mua o ka hoʻohālikelike ʻana i nā ʻano ʻelua o nā kumuwaiwai, e ʻike kāua he aha nā protein i hoʻokumu ʻia i nā holoholona. ʻO nā huahana holoholona e like me kaʻiʻo, nā hua manu, a me nā iʻa kekahi o nā kumu waiwai maikaʻi loa o ka protein protein 77 .
ʻO nā huahana holoholona nā protein āpau, ʻo ia hoʻi, loaʻa nā amino acid āpau iā lākou. Aia ka ʻokoʻa ma waena o nā proteins holoholona a me nā mea kanu i ka helu o nā amino acid i loko o lākou [78] . Eia nō naʻe, nele ka hapa nui o nā huahana mea kanu i hoʻokahi a i ʻole nā ʻē aʻe e pono ai ka amino acid pono, e hoʻemi ana i ka maikaʻi i ka hāʻawi ʻana i ka meaʻai protein piha.
Aia kekahi ʻokoʻa o ka manaʻo ke pili i nā keu pono o nā holoholona a me nā protein i hoʻokumu ʻia me nā mea kanu e kuhikuhi ana i ka nui o nā amino acid i loko o nā mea kanu. [79] .
ʻO ia, ʻoiai ke ʻano o nā kumu waiwai like ʻole o ka protein i pono, pono e kāwili kekahi i nā ʻano huaora like ʻole no ka meaʻai piha.
Ma kahi palapala hope loa ...
Hiki i nā kumuwaiwai protein protein ke lilo i mea koho ʻē aʻe i nā kumuwaiwai inā koho ʻia me ke akamai. Hoʻemi iki paha ka lakio i ka hoʻohālikelike ʻia me nā ʻiʻo akā nui like lākou. Eia nō naʻe, i ka pili ʻana i ka protein, ʻoi aku ka maikaʻi o nā meaʻai vegetarian ma muli o ke ʻano e hoʻopili ai i ko mākou kino ma o kā lākou maʻiola. [80] . Mai hilinaʻi i ka moa a me nā ʻano āpau i nā manawa āpau, e kāwili i kāu papaʻai me kekahi mau mea kanu olakino.
Nā nīnau i nīnau ʻia Frequenlty
P. Pehea e lawa ai ka protein i ka poʻe vegetarian?
TO. ʻO ka ʻai ʻana i nā meaʻai i loko o ka protein, e like me nā mea i ʻōlelo ʻia ma luna aʻe, hiki ke kōkua i ka hāʻawi ʻana i ka nui o ke protein i loko o kahi papa meaʻai a mea ʻai paha (pale i nā huahana waiū).
P. Pehea e hiki ai i nā mea ʻai vegetarian ke kiʻi i 150 gram o ka protein i ka lā?
TO. ʻO ka ʻai ʻana i nā meaʻai i loko o ka protein e like me ka soybean, nā lentil, nā tī liʻiliʻi, nā hua ʻumeke a pēlā aku.
P. ʻEhia mau protein e pono ai iaʻu i kahi lā?
TO. ʻO ka DRI (Dietary Reference Intake) ka 0.8 mau huna o ka protein i kēlā me kēia kilokilo o ke kaumaha o ke kino. ʻO ia, 56 g i kēlā me kēia lā no ke kāne sedentary awelika a me 46 g i kēlā me kēia lā no ka wahine maʻamau maʻamau.
P. Hiki i ka nele o ka protein ke hoʻoluhi iā ʻoe?
TO . Ae. Hiki iā ia ke kumu i ka nāwaliwali a me ka luhi a me ka manawa, hiki i kahi hemahema o ka protein ke lilo i ka nui o nā mākala, kahi e ʻoki ai i kou ikaika, paʻakikī e mālama i kāu kaulike, a hoʻolohi i kāu metabolism.
P. ʻO wai ka Dal kahi kumu maikaʻi o ka protein?
TO. Moong mai
P. Ehia nā momona o ka paneʻe 100g?
TO. 25 g
P. He aha ka hana inā hāpai ʻoe i nā kaupaona akā ʻaʻole ʻai i ka protein?
TO. Inā ʻaʻole ʻoe e ʻai i ka protein i loko o hoʻokahi pule, hiki iā ia ke hōʻemi i nā mākala.
P. He aha ka hana inā ʻai ʻoe i ka protein?
TO. Ke hoʻopau ʻoe i kahi momona o ka momona, mālama pinepine ʻia ia e like me ka momona, ʻoiai ke excreted ke koena o nā amino acid. Hiki i kēia ke alakaʻi i ka loaʻa ʻana o ke kaupaona i ka manawa, keu hoʻi inā ʻai ʻoe i nā calorie he nui i ka hoʻāʻo ʻana e hoʻonui i kāu ʻai protein.
ʻOiai ʻaʻohe loiloi nui e hoʻopili i ka lawe ʻana o ka protein kiʻekiʻe i ka hōʻino ʻana o ka hakuʻala i nā kānaka olakino, hiki i ka protein keu ke kumu i ka hōʻino i ka poʻe me nā maʻi puʻuwai mua. ʻO kēia no ka nui o ka nitrogen i loaʻa i nā amino acid e hana i nā protein.
P. ʻO ka pīnī pīpī kahi protein āpau?
TO. ʻAʻole, akā hiki iā ʻoe ke hohola ma kahi ʻāpana berena e lilo ia i protein piha.
wai maikaʻi loa no ka ʻeha waha
P. He ʻoi aku ka protein o ka broccoli ma mua o ka pipi?
TO. Loaʻa i ka Broccoli nā protein i kēlā me kēia calorie ma mua o ka steak, a no ka calorie, ua like ka spinach me ka moa a me ka iʻa.
P. He momona a he protein paha ka tī?
TO. He momona a protein ia. Hoʻololi ka hoʻohālikelike i ka ʻano o ka tī.
Karthika ThirugnanamʻO ka Nutritionist Clinical a me ka DietitianMS, RDN (USA) E ʻike hou aʻe
