Kiʻi: Shutterstock ʻIke pinepine ʻia nā protein i nā meaʻai bodybuilding e hiki ke kōkua i ka nui o ka nui ma ke ʻano a lākou e makemake ai. Eia nō naʻe, ʻoi aku ka nui o nā pono o kēia mau meaʻai ma mua o ka loaʻa ʻana o ka ʻiʻo. ʻO ka ikehu wahie i loko o ko mākou kino, e hoʻoulu i ke kaʻina hana o ka hāʻule ʻana o ka momona a holistically mālama i kahi nohona kūpono.
Kiʻi: Shutterstock ʻOiai e pili ana ka hapa nui o nā kānaka nā meaʻai momona me ka ikaika kino , ʻo ia ka mea ʻike liʻiliʻi e kōkua pū lākou i ka nānā ʻana a me ke aʻo ʻana pū kekahi. No laila, inā e hoʻolālā ana ʻoe e kiʻi i kou mau lima i nā dumbbells a i ʻole e hoʻomākaukau ana no kahi hōʻikeʻike, ʻo kahi hapa o ka protein e hana maikaʻi iā ʻoe! A i mea e hoʻoikaika ai iā ʻoe i ka pro-teining, ua kākau mākou i 11 protein-waiwai nā meaʻai no nā mea ʻai ʻai ʻelua a me nā mea kanu ʻole… ʻo ia ka manawa e hoʻohauʻoli ai i ke olakino!
ekahi. Quinoa
elua. Nati a me na anoano
3. Pea ʻOmaomao
ʻEhā. Waiwai
5. tofu
6. Piʻi a me nā pulu
7. Huamoa
8. Puu moa
9. ʻōpae
10. Iʻa
umikumākahi. Kuleke
12. FAQs
Quinoa
Kiʻi: Shutterstock Ua piha keia palaoa i na pomaikai. ʻAʻole wale ka waiwai i ka protein akā ʻo ka gluten-free a hoʻopiha ʻia me nā minerala. Kōkua ʻo Quinoa e mālama i nā pae koko haʻahaʻa a hiki e pana i kou metabolism ! ʻAʻole like me ka hapa nui o nā protein, ʻo Quinoa kahi protein piha e hōʻike ana aia nā ʻeiwa amino acids pono i hiki ʻole i ko mākou kino ke hana iā lākou iho.
Inā ʻoluʻolu kou ʻāʻī i ka ʻai ʻana i ka quinoa, loaʻa iā ʻoe kekahi mau koho quinoa ʻē aʻe e komo ai no ka mea aia ma mua o 120 mau ʻano quinoa.
Inā he kanaka hou ʻoe i ka honua o ka quinoa, ʻo ke keʻokeʻo a me ka melemele ka mea maʻalahi, e hoʻomaka me. Ma hope o ia mea, ʻoi aku ka ikaika o ka ʻulaʻula a me ka ʻeleʻele.
Inā pili ʻoe i ka quinoa (ʻaʻole mākou e kāhāhā) pono ʻoe e hoʻomaopopo: ʻoi aku ka maikaʻi o ke ʻano o ka quinoa ma mua o nā māmā.
Manaʻo kōkua: E hoʻohana iā ia i nā salakeke a i ʻole ma kahi o nā kīʻaha maʻamau, maikaʻi nā koho!
Nati a me na anoano
Kiʻi: Shutterstock Inā ʻoe he avid snacker … e ola kino! Hiki iā ʻoe ke hoʻomau i ka ʻai ʻana i nā nati, me ka ʻike e hoʻokomo ʻoe i ka protein i loko o kou kino. Hoʻonui kēia mau munchies puʻuwai i kāu kino me ka ikehu a me ka wela. Eia kekahi, ʻokoʻa ka ʻono o lākou a pau, no laila hiki iā ʻoe ke koho mai kahi ʻano ʻono.
E koho mai: nā ʻalemona, nā pīnī, nā ʻanoʻano paukena, nā hua hemp, nā ʻanoʻano sunflower, nā hua chia, nā hua sesame… ʻOiai e kamaʻilio ana e pili ana i nā nati, poina paha ka nui o ka poʻe i ka niu maloʻo. He mea nui e ʻike i kēia ʻaoʻao crunchy he ʻoi aku ka nui o ka momona ma mua o ka protein.
Manaʻo kōkua: E mālama i kāu ʻai ʻana i nā nati i loko o nā palena, no ka mea he nui ka momona momona.
Pea ʻOmaomao
Kiʻi: Shutterstock He kumu maikaʻi loa kēia mau nani ʻōmaʻomaʻo protein a me nā huaora . Hiki i kahi lima o kēia mau pī ke hāʻawi iā ʻoe i kahi kokoke i 9g o ka protein. Eia kekahi, hoʻopiha ʻia lākou me nā huaora A, K a me C a loaʻa pū kekahi nā huaora a me ka fiber . No laila, e hoʻolei iā lākou me kāu hui ʻala punahele a i ʻole e hoʻohui iā lākou i kahi gravy ʻono a maikaʻi ʻoe e hele. E hoʻomaopopo hoʻi, mālama ka pī iā ʻoe i piha no ka lōʻihi.
Manaʻo kōkua: Mai hoʻomaʻamaʻa i ka pā ʻana i ka pī ʻōmaʻomaʻo me ka fiber, aia pū kekahi i nā anti-nutrients e hoʻoulu ai i ka bloating.
Waiwai
Kiʻi: Shutterstock ʻO ka diary kahi kumu ikaika o ka protein! E noʻonoʻo i ka waiū, yogurt, cheese, buttermilk… ʻAe, ʻo ia hoʻi, ʻelua mau huahana waiu pono nā kumu protein : whey a me ka casein. ʻOiai e hoʻopau koke ʻia ka whey, lawe ka casein i kona manawa ponoʻī. Manaʻo ʻia ka Yoghurt a me ka paʻakai i nā kumu kumu protein kiʻekiʻe no ka loaʻa ʻana o nā waikawa amino ponoʻī, ʻaʻole hiki i ko mākou kino ke hana maoli.
Manaʻo kōkua: E ʻai wale i ka yoghurt maoli i kēlā me kēia lā no ka nui o ka protein a me ka ʻōpū olakino!
tofu
Kiʻi: Shutterstock ʻAʻole ʻo Tofu he ʻano ʻē aʻe o ka cheese cottage cheese, he ʻano like ko lāua ʻelua akā ʻokoʻa ka ʻono. Hoʻomākaukau ʻia ka tofu mai ka waiū soy a piha i ka protein a me nā micronutrients a me nā macronutrients. Kōkua ia i ka mālama ʻana i ke olakino ikaika o nā iwi a me nā niho.
Manaʻo kōkua: Hiki ke hoʻololi i ka tofu no ka ʻiʻo i loko o ka gravies a hiki ke ʻai ʻia i nā salads a me nā curries.
Piʻi a me nā pulu
Kiʻi: Shutterstock ʻO Rajma, nā pīni keʻokeʻo, ka moong, nā dals… kapa ʻoe. ʻO ka hapa nui o nā pīni a me nā legumes he nui ka nui o ka protein i kēlā me kēia lawelawe. Aia i loko o kēia mau legumes i piha i ka protein a nā ʻano huaora , nā minelala a me nā mea kanu pono. Aia nā hōʻike maikaʻi e hiki iā lākou ke kōkua i ka hōʻemi ʻana i ke kō koko, hoʻomaikaʻi i nā pae cholesterol a kōkua i ka mālama ʻana i ka ʻōpū olakino.
Manaʻo kōkua: ʻO ka nui kūpono o nā pīni i loaʻa i kēlā me kēia lā hoʻokahi kīʻaha, no laila e ʻai ʻoe i kāu dal!
Huamoa
Kiʻi: Shutterstock ʻO nā hua manu he kumu maikaʻi o ka protein a hiki iā ʻoe ke hauʻoli iā lākou ma nā ʻano he nui! Hiki iā ʻoe ke ʻai iā lākou i poach, scrambled, a kālua paha (a ʻono like lākou i nā ʻano āpau). A ʻoi aku ka maikaʻi a me ka haʻahaʻa o nā calorie ma mua o ka manaʻo o ka hapa nui o ka poʻe.
Hoʻokahi hua nui he 6.28 g o ka protein, a he 3.6 g i loaʻa i ka hua keʻokeʻo. ʻĀnō, ʻo ia ka lawelawe ʻana o ka protein! Eia nō naʻe, he mea nui e hoʻomaopopo: ʻoi aku ka momona o ka yolk ma mua o ka protein a he ʻaʻahu keʻokeʻo i piha i ka protein! No laila inā ʻoe ma kahi huakaʻi nui, ʻo ka hoʻopau ʻana i ka yolk hiki ke lilo i hoʻoholo naʻauao.
Manaʻo kōkua: ʻAʻole wale nā hua haʻahaʻa-calorie akā he haʻahaʻa hoʻi i ke kumu kūʻai, a hiki ke paʻi koke ʻia no kēlā me kēia ʻai o ka lā!
Puu moa
Kiʻi: Shutterstock ʻAʻole ʻoluʻolu ʻia nā umauma moa e nā mea ʻai ʻiʻo a pau no ka mea hiki ke hui pū ʻia i loko o ka salakeke a i ʻole hiki ke hoʻohui ʻia i ka pasta cream a hiki ke hoʻopau maʻalahi i kou makemake ʻiʻo. Hoʻopiha ʻia lākou me nā protein a ʻaʻohe kalapona! ʻOiaʻiʻo, hiki iā ʻoe ke hoʻokomo i kāu ʻono i loko o ka lawelawe ʻana i nā umauma moa me ka hewa ʻole.
Manaʻo kōkua: ʻOiai ke kūʻai nui ʻia nā umauma moa ma ka maʻamau, ʻo ka ʻūhā moa kahi koho maikaʻi loa.
ʻōpae
Kiʻi: Shutterstock ʻO kēia kumu o ka protein maʻemaʻe he haʻahaʻa i loko o nā calorie, nā kalapona, a me ka momona. A he mea kānalua ia he moeʻuhane no nā diva meaʻai āpau. ʻAʻole ʻono wale ka ʻōpae akā loaʻa pū kekahi i nā antioxidants e like me astaxanthin, ka mea e hōʻemi ai i ka mumū a me ka pōʻino oxidative. Eia kekahi, ʻaʻole loaʻa nā momona a i ʻole nā waihā.
Manaʻo kōkua: ʻO ka ʻōpae a me nā iʻa iʻa ʻē aʻe ka nui o ka protein, no laila hiki iā ʻoe ke hilinaʻi mau iā ia.
Iʻa
Kiʻi: Shutterstock He kiʻekiʻe loa ka waiwai o nā protein i loko o ka iʻa. Eia naʻe, pili ka waiwai pololei o ka protein i loko o ka iʻa i ke ʻano o nā iʻa āu e koho ai. I ka 3-auneke ka nui o ka iʻa maʻamau, e loaʻa iā ʻoe ma waena o 16 a me 26 kalama o ka protein. Ua ʻike ʻia ʻo Salmon ka mea kiʻekiʻe loa o ka protein.
Manaʻo kōkua: He mau pono ʻē aʻe ka ʻai ʻana i ka iʻa. ʻO ka lawelawe ʻana i ka iʻa maikaʻi e kōkua i ka hana olakino olakino, ka ulu ʻana o ka ʻike a me nā aʻalolo i ka wā hāpai.
Kuleke
Kiʻi: Shutterstock ʻO Turkey kekahi o nā kumu protein maikaʻi loa! Ma kahi o 100 g o ka ʻiʻo umauma turkey he 29 g o ka protein. He mea maikaʻi loa ia no ka poʻe ʻelemakule ma muli o ka pale ʻana i ka pau ʻana o ka ʻiʻo a hāpai i ka paʻa ʻana o ka ʻiʻo. He mea maikaʻi ʻo Turkey no ke olakino puʻuwai a hoʻoikaika i ka hana cardiovascular. Aia pū kekahi i ka folate a me ʻO B12 ka mea maikaʻi no ka hana ʻana a me ka hana ʻana o ke koko ʻulaʻula.
Manaʻo kōkua: Inā makemake ʻoe e hōʻemi i ka momona o ka pipi, e wehe i kona ʻili.
FAQs
N. Ehia ka nui o ka protein e pono ai ke ai?
TO. ʻO ka hāʻawi ʻai meaʻai i ʻōlelo ʻia (RDA) no ka protein he 0.8 grams o ka protein no ka kilokani o ke kaumaha o ke kino. ʻO ka RDA ka nui o kahi meaʻai e pono ai ʻoe e hoʻokō i kāu mau meaʻai kumu. Ma kahi ʻano, ʻo ia ka liʻiliʻi liʻiliʻi e pono ai ʻoe e noho olakino. No nā poʻe ikaika, ʻo ka RDA he 10 pākēneka o ka lawe ʻana i ka protein mai kā lākou ʻai calorie.N. Ua ʻoi aku ka maikaʻi o nā kumu kūlohelohe o ka protein ma mua o nā kumu kumu o ka protein?
TO. ʻOiai he nīnau maʻamau kēia, ua mau ka pane. ʻAʻole hiki ke haʻi i ka mea ʻoi aku ka maikaʻi no ka bulking. Loaʻa i nā kumu ʻelua nā amino acids, e kōkua i ke kūkulu ʻana i ke kino. Eia nō naʻe, e pili ana i ka maʻalahi, ʻoi aku ka maikaʻi o ka protein whey! No ka mea, ʻaʻole ia e koi nui i ka digestion a hana ʻo ia i kumu koke o ka ikehu.Heluhelu pū: ʻO nā meaʻai Vitamin B12 kiʻekiʻe no nā mea kanu
