Nā meaʻai hoʻoulu ʻiʻo - ʻo ka 10 mau meaʻai maikaʻi loa
ʻO nā ʻiʻo he ʻiʻo ikaika e hoʻohana ana i ka ikehu ʻoiai mākou e hoʻomaha ana. ʻO ka loaʻa ʻana o nā ʻiʻo ʻoi aʻe e kōkua i ka lilo ʻana i ke kaumaha ma ke puhi ʻana i nā calorie hou aʻe i ka wā hoʻomaha. He mea koʻikoʻi ke kūkulu ʻana i ka ʻiʻo i kou mau makahiki. No ka mea, i kou wā ʻelemakule, piʻi aʻe ka nalo ʻana o ka ʻiʻo a hiki ke alakaʻi i kekahi mau hopena i makemake ʻole ʻia. ʻO nā haʻuki e kūkulu i ka ʻiʻo he hana pono ʻole e haʻalele ʻia. ʻO kekahi mea nui e like me ka haʻuki ʻo ia ka meaʻai. Kākoʻo nā meaʻai kūkulu ʻiʻo i kēia kaʻina hana. He kiʻekiʻe kēia mau meaʻai i ka protein.
ʻO ka 1.4 a hiki i ka 2 grams o ka protein no ke kilokani o ke kaumaha o ke kino i kēlā me kēia lā no ke kūkulu ʻana i ka ʻiʻo. Loaʻa ka protein i nā meaʻai holoholona a me nā mea kanu. No laila he aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo i kēia kaʻina hana?
meaʻai kūkulu ʻiʻo
ka huaʻala
ka huaʻalaHe hui ia o kekahi mau polokina i loaʻa maoli i ka waiū. Kūʻai ʻia ma ke ʻano he mea hoʻohui. ʻO ia ka meaʻai me ka nui o ka protein ma waena o nā meaʻai āpau. No ka mea, ua komo koke ia. Hoʻonui i ka nui o ka ʻiʻo me nā hoʻoikaika kū'ē.
peas
He kīʻaha moʻa peas Hāʻawi ia i 9 grams o ka protein. ʻO ia kekahi o nā meaʻai e kōkua i ke kūkulu ʻana i ka ʻiʻo. ʻO ka pea protein pauka kahi kumu protein vegan.
ka waiu
Hoʻopili ʻia me nā waikawa amino, hoʻonui ka waiū i ka synthesis protein muscle ma hope o ka hoʻoikaika kino. Hoʻemi ia i ka ʻeha ʻiʻo a me ka nalowale o ka hana.
legumes
ʻO nā legumes e hoʻoulu ai i ka ʻiʻo, ʻo ia ka pīni, nā lentil a me chickpea loaa. Hāʻawi nā legumes i nā meaʻai e pono ai no ka hana o ka ʻiʻo.
ʻAmelemona
Ma waena o nā nati, loaʻa i nā ʻalemona ka nui o ka protein. He lima lima ʻalemona Aia ma kahi o 7 grams o ka protein. Hoʻomalu pū ia i ka ʻai ma ka mālama ʻana iā ʻoe i piha.
he hua Hāʻawi ia ma kahi o 6 grams o ka protein. ʻO ia kekahi o nā meaʻai kūkulu ʻiʻo e hoʻomaikaʻi i ka hana haʻuki.
Pisces
ʻO nā iʻa ʻaila e like me ka tuna, ka salmon a me ka sardines he mea kūpono no ka ulu ʻana o ka ʻiʻo. ʻO ka omega-3 fatty acids i loko o ia mea e hoʻoulu ai i ka synthesis protein muscle.
ʻO Quinoa
ʻO QuinoaLoaʻa iā ia nā amino acids pono no ke kūkulu ʻana i ka ʻiʻo, me ka protein, fiber, vitamina, minerals a me nā antioxidants. ʻO ia kekahi o nā meaʻai e hoʻoulu ai i ka ʻiʻo no ka mea ua komo nā waikawa amino i loko o ka protein kiʻekiʻe.
Moaʻi
ʻO ka moa a me nā moa ʻē aʻe he kumu momona haʻahaʻa o ka protein. Hāʻawi ka umauma moa i 50 grams o ka protein. ʻO ka amino acid leucine, ka mea e pale ai i ka nalo ʻana o ka ʻiʻo e pili ana i ka makahiki a hoʻoulu i ka ulu ʻana o ka ʻiʻo, loaʻa nō hoʻi i ka moa.
ʻOyster
ʻOyster ʻAʻole paha ʻo ia ka maikaʻi o nā meaʻai hoʻoikaika i ka ʻiʻo, akā hāʻawi ia ma mua o 100 grams o ka protein no 20 grams. Loaʻa iā ia kahi hiʻohiʻona momona maikaʻi. ʻOi aku ka hao a me ka zinc ma mua o ka moa.
