E mālama i ka meaʻai maikaʻi
ʻO ka protein he mea nui o ka meaʻai maikaʻi a hiki iāʻoe ke lilo i ka kaumaha. Akā, uaʻikeʻoe pehea e koho ai i nā meaʻai maikaʻi maikaʻi lean? ʻO nā punaeʻa punaʻo leanona maikaʻi ke kiʻekiʻe i nā meaʻai akā e emi iho i loko o ka momona a me nā calories.
E hoʻohana i kēia papa inoa lean pilikino i ka wā e kūʻai aiʻoe no kāu mau mea kūʻai hebedoma. A laila hoʻopiha i ka pāʻina awakea a me kaʻaina awakea me kēia mau meaʻai.
Hiki iāʻoe ke kōkua i ka meaʻai maikaʻi a mai ka manaʻo o ka piha piha a me ka hōʻoluʻolu o ka momona.
ʻOhi
ʻO kekahiʻano o nā iʻa he kumu nui o nā meaʻai lean. ʻO ka nui o nā iʻa i lalo i ka momona momona ma mua o ka moa a me ka pipi. ʻO ka iʻa iʻa nui, e like me ka waikaona, he mea maikaʻi loa ia e like me ka nui o nā omega-3 mau momona momona, kahi momona maikaʻi e pono ai kou olakino. Hoʻokomo pūʻia nā kuʻuna, ke keokeo, ka cod, ke kiwi, a me nā anchovies me ka mana protein a me ka meaʻai.
ʻOhi a me Turkey
He kumu maikaʻiʻo ka'ololalā o ka protein, akā, hiki ke loli ke helu kalola o ka mea hānai . No laila, he mea nui e heluhelu i nā inoa kūpono kūpono a koho i nā kinipona liʻiliʻi o ka pipi a me ka moa i ka manawa hiki. Ma keʻano he kūlana maʻamau,ʻoi aku ke kaumaha o kaʻiʻo i nā kalo iʻoi aku i ka meaʻeleʻele. Eia kekahi, e wehe i kaʻili ma mua o kaʻaiʻana a aʻo i keʻano o kaʻonoʻana i kāu moa aiʻole ka puakō eʻoki i nā momona a me nā calories. Hiki iāʻoe keʻai i ka mea hānai a me kaʻaiʻana i ka heluʻana i nā kalo .
Kaʻi pūniu
ʻO ka nānāʻana i kou momona a me kou laweʻana i ka calorie i kēlā lā i kēia lā,ʻaʻoleʻoe e haʻalele i kaʻai. Inā kohoʻoe i kaʻano meli maikaʻi , hiki iā ia ke lilo i wahi olakino o kāu papahana pohō. E koho i kaʻokiʻoki me nā hua'ōlelo "ākea" aiʻole "loin" ma ka inoa, a me nā mea iʻikeʻoleʻia. Eʻoki i kekahi momona iʻikeʻia ma mua o ke kukeʻana i ia mea aiʻole e noi i ka mea kīʻaha e hana pēlā ma mua o ke kāpiliʻana.
Ke kohoʻana i ka pipiʻai, eʻimi i "lean" aiʻole "hoʻolālā hou" ma ka lepili. Ināʻoluʻoluʻoe i kaʻiʻoʻulaʻula, akā e pono ana eʻokiʻoki i ka momona, e noʻonoʻo i ka bison ma kāuʻanoʻulaʻula. ʻAiʻiaʻo ia e like me ka beef akā hāʻawi i ka momona o ka momona ma mua o ka nui o nā pipi beef a me nā moma.
Nā pua
Hiki i nā nūnī ke lilo i kekahi o nā meaʻai maikaʻi no ka mea he pilina pili kālā, maʻalahi a maʻalahi hiki ke hoʻomākaukau. Ua emi nā calories i nā hua a hāʻawi lākou iʻelima mau'emu o ka protein i kēlā me kēia lawelawe. Hiki iāʻoe ke hoʻohana i nā hua e hana ai i ka kakahiaka kakahiaka maikaʻi , aiʻole e hiki iāʻoe ke hana i nā mea'alapona a iʻole nā ipu kīʻaha e like me ka waina frittataʻaiʻole meaʻai meaʻaiʻole. Ināʻoe e hopohopo e pili ana i ka cholesterol, e hoʻohana i nā yolks ma muli o ka momona a me ke cholesterol i loko o ka'ōmole.
ʻO ka haʻahaʻa haʻahaʻa-haʻahaʻa
ʻO nā hua puaʻa momona liʻiliʻi, e like me ka momona liʻiliʻi a me ka waiū o ka waiū, he kumu kūpono ia o ka meaola pilalā no ka mea ua hoʻokuʻuʻia ka nui o ka momona momona mai iā lākou. Hāʻawi lākou i ka waiū D a me ka calcium. ʻO ka nihi momona momona, ka waiū a me kaʻaina kahiko a me ka waina Gregurt nā meaʻai o ka meaʻai maikaʻi e hiki ai ke hanaʻia i loko o nā meaʻai a pau a ma keʻano he meaʻai maikaʻi.
Pīni, Peʻa a me nā Lentili
ʻO nā pīni, piʻa, a me nā lelo kekahi mau pūmua puna maikaʻi lean, no ka poʻe e pili ana i ka meaʻaiʻai.
Hāʻawi lākou i ka nui o ke fiber, hiki iā ia ke kōkua maoli iāʻoe i ke koʻokoʻo i kāuʻai . ʻO ka pūmua a me ka fiber e hoʻokomo i kahi "punch-two punch" e hiki ke kōkua iāʻoe e lōʻihi ka lōʻihi ma mua o nā meaʻai'ē aʻe a pēlā e pale ai i kaʻaiʻana. E ho'āʻo e hoʻohui i nā pānaʻi i nā mea hoʻomanaʻo e like me ka lole, ka hulu, a i ka uku olala maikaʻi e mālama i kāuʻai ma ke ala.
E nānāʻoe i ka pauʻole o nā pōkā pāmua a me nā paula protein ma kēia papa inoa. No ke aha mai? No ka'ōlelo pinepineʻana o nā poʻe akamai i loaʻa iāʻoe ka protein mai nā meaʻai āpau a me nā hoʻopihapiha i hoʻopauʻia. ʻO kaʻoiaʻiʻo,ʻaʻole ia he meaʻino iāʻoe nā paona a me nā kaola, akā, e pōmaikaʻiʻoe i nā pono kai kūpono inā kohoʻoe i nā meaʻai likeʻole e like me nā kumu protein maikaʻi maikaʻi.
A mai poina i ka pehea e hoʻomākaukau aiʻoe i nā mea leʻaleʻa pīpīʻoi aku inā eʻai anaʻoe e lilo i ka kaumaha. ʻO ka kuke, kaʻaila a me ka palaoa broil a me ka iʻa e hoʻemi ai i ka nui o kaʻaila e hoʻohana neiʻoe. E hoʻonui pono i nā huahana hanu e like me ka lihi a iʻoleʻo ka yogurt no ka mea, ua piʻi koke ka calories o ia mau huahana. E ho'āʻoʻaʻole e hoʻonui i kaʻaila inā hoʻomākaukauʻoe i nā kīʻaha me nā pī. Hiki ke hoʻomākaukauʻia nā mea maʻamau me ka momona momona no ka mālamaʻana i nā calorie a keʻono nui loa.