He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo? ʻO nā meaʻai kūkulu ʻiʻo wikiwiki loa

"He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?" ʻO ia kekahi o nā nīnau koʻikoʻi a ka poʻe makemake e kūkulu i ka ʻiʻo. No kēia, he mea nui ka meaʻai e like me ka hana kino. ʻO ka mea mua, pono e hoʻokūkū i ke kino me ka hana kino. Eia naʻe, ʻaʻole hiki ke holomua me ka ʻole o ke kākoʻo meaʻai kūpono. No laila he aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo? “He aha nā meaʻai hoʻoulu ʻiʻo wikiwiki loa?”

nā meaʻai protein kiʻekiʻe He mea nui ia no ke kūkulu ʻana i ka ʻiʻo, akā pono nō hoʻi nā ʻakika a me nā momona e hāʻawi i ka ikehu.

Inā ʻo kāu pahuhopu ka hana ʻana i ka ʻiʻo, pono ʻoe e hoʻoikaika mau a ʻai i nā meaʻai hoʻoikaika kino i kēlā me kēia lā.

He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?

hua

• ʻO nā hua manu kekahi o nā meaʻai koʻikoʻi e kūkulu ai i ka ʻiʻo.
• Hāʻawi ia i ka protein kiʻekiʻe, nā momona olakino, nā huaora B a me nā meaʻai nui e like me ka choline.
• Hana ʻia nā protein i nā waikawa amino. Loaʻa i nā hua manu ka nui o ka leucine, kahi amino acid. He mea nui kēia no ke kūkulu ʻana i ka ʻiʻo.

Salemona

• "He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?" ke ʻōlelo mākou sāmona, he koho maikaʻi loa. 
• Hāʻawi ka 100 grams ma kahi o 17 grams o ka protein. Aia ma kahi o 2 grams o ka omega 3 fatty acids a me kekahi mau huaora B koʻikoʻi.

umauma moa

• ʻO 100 grams o ka umauma moa aia ma kahi o 26 grams o ka protein kiʻekiʻe.
• Nui nō hoʻi niakina ve Huaola B6 loaa. He mea nui kēia no ka poʻe hoʻoikaika kino.

Yogurt

• Yogurt loaʻa ka nui o ka protein.
• He meaʻai maikaʻi mau ia. ʻOi loa ke ʻai ʻia ma hope o ka hoʻomaʻamaʻa ʻana a ma mua o ka hele ʻana i kahi moe, pono ia ma muli o ka hui ʻana o nā protein wikiwiki a lohi.

Tuna

• Tuna "He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?" Ke ʻōlelo mākou, he meaʻai ia e komo i ka naʻau.
• Aia i loko o kahi lawelawe 100-gram he 20 grams o ka protein, a me ka nui o nā huaora B he nui, me ka huaora A, ka huaora B12, ka niacin a me ka huaora B6. 
• Pono kēia mau meaʻai no ke olakino holoʻokoʻa a me ka ikaika a me ka hana hoʻoikaika kino.

ʻiʻo ʻulaʻula wīwī

• ʻO ka ʻiʻo ʻulaʻula kekahi o nā koho maikaʻi loa e kākoʻo i ka loaʻa ʻana o ka ʻiʻo me ka ʻole o ka hoʻohui ʻana i nā calorie hou e kūkulu ai i ka ʻiʻo. 
• No ka laʻana, 100 grams o 70% lean pipi he 228 calories a me 15 grams o ka momona.

Ululāʻau

• Ululāʻau Aneane maʻemaʻe ka protein. 
• Loaʻa i kēlā me kēia lawelawe 100 grams he 18 grams o ka protein, 1 grams o ka momona a me ka ʻole carbohydrates. 
• He mea nui ka ʻai ʻana i ka ʻiʻo no ke kūkulu ʻana i ka ʻiʻo me ka lawe ʻole ʻana i nā calorie keu.

umauma Tureke

• 100 grams ka umauma turkey, aia ma kahi o 25 grams o ka protein a ʻaneʻane ʻaʻohe momona a i ʻole carbohydrates.
• ʻO Turkey kekahi kumu maikaʻi o ka niacin, e kōkua i ko mākou kino e hana i nā momona a me nā kaʻa. 
• ʻO Niacin, kekahi o nā huaora B, kākoʻo i ka hiki o ke kino ke hoʻoikaika a kōkua i ke kūkulu ʻana i ka ʻiʻo i ka manawa.

mohihi

• "He aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?" ʻoiai ʻo ka nui o nā ʻano pīni e hāʻawi i ka loaʻa ʻana o ka ʻiʻo wīwī. loaʻa kona wahi ma ka papa inoa.
• Ma waho aʻe o ka kiʻekiʻe o ka magnesium, phosphorus a me ka hao, he kumu maikaʻi loa ia o ka fiber a me nā huaora B. 
• No kēia mau kumu, ʻo ka pī kahi kumu maikaʻi o ka mea kanu. 

ʻO ka pīkī

• ʻO ka pīkīHe kumu maikaʻi ʻo ia o nā kaʻa a me ka protein. Loaʻa i ka 240 grams he 10 grams o ka protein a me 12 grams o ka carbohydrates, me ka 50 grams o ka fiber.
• E like me nā mea kanu he nui, ʻoi aku ka maikaʻi o ka protein i loko o ka moa ma mua o nā kumu holoholona. 
• Eia naʻe, pono e kūkulu i ka ʻiʻo ma ke ʻano kaulike.

ka waiu

• ka waiuAia i loko o ka hui pū ʻana o ka protein, carbohydrates a me nā momona. 
• E like me nā huahana waiu ʻē aʻe, loaʻa iā ia nā protein wikiwiki a lohi. 
• Manaʻo ʻia he mea maikaʻi kēia i ka ulu ʻana o ka ʻiʻo.

ʻAmelemona

• ½ kīʻaha lepo ʻalemona (ma kahi o 172 grams) Hāʻawi i 16 grams o ka protein a me ka nui o ka huaora E, ka magnesium a me ka phosphorus.
• ʻAʻole pono e ʻai nui ʻia nā ʻalemona. Hoʻokahi kīʻaha o nā'alemona keʻokeʻo e hāʻawi aku i ka 400 calories.

laiki palaka

• Kālua ʻia laiki palakaHāʻawi ka 195 grams o thyme i 5 grams o ka protein a loaʻa iā ia nā kalapona e pono ai e hoʻonui i ka hana kino.
• E ʻai i nā kumu waiwai maikaʻi o nā kalapona, e like me ka laiki palaka, kokoke i ka hoʻoikaika kino. Hiki i kēia ke hoʻoikaika i ka hoʻoikaika kino ma ka hoʻoulu ʻana i ke kino no ka ulu ʻana o ka ʻiʻo.

Spinach

• He haʻahaʻa ka calorie kēia mea kanu ʻōmaʻomaʻo ʻono, liʻiliʻi ka momona, a paʻa i nā antioxidants a me nā waikawa amino pono. 
• No laila, "he aha kā mākou e ʻai ai no ke kūkulu ʻana i ka ʻiʻo?" Ke ʻōlelo mākou, ʻo ia kekahi o nā meaʻai hiki ke makemake ʻia.

Lentil

• o na lentila He haʻahaʻa ia i loko o nā calorie a loaʻa nā fiber e hoʻoikaika i ke olakino a me nā antioxidants.
• ʻO nā mineral koʻikoʻi i loko e kōkua i ka pale ʻana i ka ʻiʻo a me ka dehydration. 
• Hāʻawi ia i nā waikawa amino e kōkua i ke kūkulu ʻana a me ka hoʻoikaika ʻana i ka nui o ka ʻiʻo lean.
• ʻO kāna ʻano haʻalulu paʻakikī e kōkua i ka mālama ʻana i ka pae ikehu ma o ka hoʻomaikaʻi ʻana i ka hana i ka wā hoʻoikaika kino.

Nati

• ʻO nā nati e like me ka wōnati, nā hazelnuts a me nā ʻano hua like ʻole e kōkua i ka nui o ka ʻiʻo. 
• ʻO kēia ma muli o kāna mea nui o nā momona olakino a me nā waikawa amino. 
• Loaʻa i kēlā me kēia lawelawe 100-gram he 20 grams o ka protein kiʻekiʻe kiʻekiʻe, kahi maʻalahi ke hana.

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