He kanakaʻaiʻai meaʻai pahaʻoe i ka hoʻohaʻahaʻaʻana i nā'ōpoki i kāuʻai? Hiki paha iāʻoe ke uku nui aku i ka loaʻaʻana o nā kinona.
ʻO kekahi o nā punahele maʻamau o nā meaʻai no nā mea kanu, e like me nā lemu a me nā kīʻaha piha, hele mai me kahi kiʻekiʻe o nā huaʻalima. Ināʻoe eʻai i nā hua aiʻole i ka waiu, loaʻaʻole ka paʻakikī ka loaʻaʻana o nā kinetona, akā naʻe e pono ana i kaʻai kīnā e mālama ponoʻoe. ʻO ka mea mua, he mea nui eʻike i ka nui o ke kinona e pono ai i kou kino i kēlā me kēia lā .
Nā Papa Hana Pālākika ma kahiʻAiʻAiʻole
Pono nā kino i nāʻano amino acids , nā papa hana o nā protein. ʻO ka hapa nui o nā mea kanu o ka mea kanu ma kahi aʻoi aku paha o kēia mau pili pili i nā mea e pono ai i kou kino. ʻO kēia kahi o nā kumu he mea nuiʻaʻole e hilinaʻi nui ma luna o kahi punaho kumu hoʻohui.
Eia kekahi,ʻaʻole i maʻalahi ka hoʻopiliʻiaʻana o nā pālahalaha mai kekahi mau mea kanu. Hoʻomaopopo pinepineʻia kēia e nā hua'ōlelo e like me keʻano waiwai biology , ka hoʻohanaʻana i ka protein net , a me ka bioavailability , ma waena o kekahi. ʻO ia keʻano o ka nui o ka meaola i loko o ka meaʻaiʻaʻole paha ka nui o ka loaʻa maoli o kou kino, no laila maikaʻi i ka loaʻaʻana o kahi'ōpena.
ʻO kaʻai haʻahaʻa-haʻahaʻaʻaʻole ia he meaʻai nui-protein. Loaʻa i kahi kaulike āu e pono ai eʻike i ka loaʻaʻana o ka palamaika ponoʻole me kaʻoiʻole o kāu mau pono i kēlā me kēia lā.
1 - Nēnē
ʻO nā puaa kahi kumu maikaʻi loa o ka protein, a me ka māheleʻana o nā amino a i manaʻoʻia he "maikaʻi" no ke kino kanaka. Eia hou,ʻo nā hua he kumu nui o nā kumuhana waiwai'ē aʻe. Hiki i kekahi o kēia mau mea paʻakikī ke loaʻa (ma kahiʻano maʻalahi) mai nā kumu lāʻau.
Aia i loko o ka papa inoa o nā meaʻai waiwai mai nā hua he huamona B12 , choline , huaʻai A (retinol), ka huaʻa D , a maʻalahi i nāʻano lutein a me zeaxanthin. Inā kohoʻoe i nā hua mai nā hen eʻai i ka meaʻai likeʻole (kahi maikaʻi o ka "pastured" hens), eʻoi aku ka nui o ka pono o nā hua.
Hoʻokahi momona nui he 6 grams o ka protein a emi iho ma mua o kaʻeka o ka waiʻahu.
2 - Food Food
ʻO nā meaʻai o ka meaʻai e like me ka waiū, yogurt, a me ka cheese e hāʻawi mai i ka nui o ka protein, a me ka calcium a me ka riboflavin. He mea nui e nānā i ka lepili no ka hana maoli a hoʻohui pū i nā suga i loko o kēia mau meaʻai a e hōʻoia i loko o kāu papahana hoʻolālā haʻahaʻa.
Palekana i loko o ka meaʻai lawaiʻa:
- Milk: 8 mau kala ma hoʻokahi kīʻaha hoʻokahi
- Kāhiʻi: 15 grams i 1/2 kīʻaha
- ʻO Yogurt:ʻoi mau 8 a 12 mau kala i hoʻokahi kīʻaha (e hoʻopaʻa i ka lepili)
- Nā kānana luʻu (Mozzarella, Brie, Camembert): 6 grams i hoʻokahi oheni
- Nā hulu palaoa maʻamau (Cheddar, Swiss): 7 aiʻole 8 grams i hoʻokahi aniani
- Pākī maloʻo (Parmesan): 10 grams ma 1 ounce
3 - Soybeans
ʻO ka hōkū o ka mea kanu i hoʻomaluʻia heʻano momona. Inā mālama maikaʻiʻoe, hiki ke lilo i mea kōkua maoli i ka loaʻaʻana o nā kinona. I kēlā manawa hoʻokahi,ʻaʻole ia e hāʻawi iāʻoe i ka nui o ka carbohydrate e like me nā kī a me nā lemu.
Nui nā ulana i ka fiber, ka protein, ka huaora K , ka hao, ka magnesium, ke keleawe, ka manganese, a me ka riboflavin, a me nāʻano pilikino e like me genistein.
Pau Soybeans
ʻO nā hua kulupa a pau keʻanoʻoi loa o ka hoʻokomoʻana i nā soya i loko o kāuʻai. Hoʻomau lākou i nā fiber, huameʻa, nā minela, a me nā phytonutrients e pono ke hāʻawi i ka puʻu pī. Hoʻokahi kīʻaha o ka soybeans i hoʻopaʻaʻia he 29 grams o ka protein, 7 grams o nā pūpū net, a me ka 10 grams o ke fiber.
No nāʻano likeʻole, uaʻoi aku kaʻono o ka'ūlanaʻeleʻele ma mua o nā mea'ōmaʻomaʻo a hiki ke hoʻohanaʻia ma kahi o nā kīʻaha nunui-nui i nā meaʻai. Hiki iāʻoe ke loaʻa nā meaola, non-GMO, nā soybeleʻeleʻele i kahi hikiʻole BPA.
ʻO Edamame (mau hua hou) he koho'ē aʻe no nā mea soybe a pau a hoʻolāʻau lākou.
Nā Mea Hana Pūlohelohe Noi
Loaʻa nāʻano meaʻai e pālahalaha ai nā meaʻai. ʻO ka manawa pinepine, eʻikeʻoe i nā mea i hanaʻia i ka maikaʻi i hanaʻia e hoʻohālike i nā hua meaʻai, e like me nā'īlio wela. Ua hanaʻia lākou mai kahi kinokoa'okōne a me nā mea likeʻole.
E heluhelu pono i ka lepili no ka mea e hiki ke hoʻokomoʻia ka waiʻaʻa a me ke kō. Hiki iāʻoe keʻike heʻoi aku ka maikaʻi loa o ka makemakeʻana i nā mea soybeans, tofu, a me tempeh.
4 - Soy Milk
Ma waena o nā huahana iʻike nuiʻia i ka mea ulu kahi hiki ke lilo i kumu maikaʻi o ka protein he kulupulu soy. Hanaʻia ia ma ka hanaʻana i ka soyena me ka wai, akāʻo ka nui o ka protein i hoʻolakoʻia e like me keʻano o kekahi wili a kekahi.
He mea maikaʻi loa ke kūʻaiʻana i ka waiū kululu i pāluʻiʻoleʻia no ka mea he nui nā hanana e hoʻonui i ke kō. Pono e heluhelu i nā lepili me ka nānā pono no kēia mau hua me ka huapuni huna.
5 - Tofu
Hoʻokumuʻiaʻo Tofu e ka coagulating waiū soy a me kaomiʻana i ka wai. He leʻaleʻaʻoluʻolu a me kahiʻano maʻalahi e hoʻonāukiuki i nā mea āu e hoʻohui ai. ʻO ia kekahi o nā meaʻai kaulana loa a hiki iā ia ke hana i nāʻano hana.
Ke hele mai nei kaʻano silina o tofu i loko o nā pahu hānai papa a he mea maikaʻi no ka hoʻohuiʻana i nā haʻalulu, nā puddings, a me nāʻano "mālū" like. ʻO kaʻano momona o ka topa ka meaʻoi aku aʻoi aku ka maikaʻi no nā hanu a me nā meaʻai'ē aʻe. Hiki iāʻoe ke kāomi i nā wai aʻoi aku ma waho o kēia tofu no ka loaʻaʻana o kahi kikokikonaʻoi aʻe, aʻokiʻia e hoʻopaʻa i kaʻoihana.
ʻO ka nui o ke kinetona a me ka'ōpelu i ka tofu e hoʻololiʻia ma ke kūpaʻa a me keʻano i hanaʻia ai. Hoʻokahi pahu i 20 grams o ka protein a me 2 grams kaʻene i ka pahu kapu 1/2.
6 - Tempeh
Ua hanaʻiaʻo Tempeh mai nā hua paneli a pau i kuke, paʻiʻia, a paʻiʻia i loko o ka pōpō. Uaʻoi aku ka maʻalahi o ka tofu aʻaʻole nō hoʻiʻo ia keʻano o nā loloa.
ʻO kaʻikepili kūpono i ka tempeh heʻano nui loa ia, no laila ponoʻoe e nānā i ka hōʻailona o kekahi tempeh āu e noʻonoʻo nei. Hoʻokahi mele i 19 grams o ka protein a 12 grams o ka carb net (me 5 grams fiber) no 100 grams.
7 - Seitan a me Vital Whel Gluten
ʻO ka hopena nui loa paha ia e hālāwai me nā meaʻai i kahiʻai liʻiliʻi-ʻole ka pono e ho'ēmi i ka'ā'ī. Aia lākou i loko o kekahi kinetona, aʻo nā amino acids i loko o ia mau mea e hoʻokūpaʻa i nā mea i loko o ka mela a me nā leloke'ē aʻe e hoʻolako i nā mea amino a pau.
ʻO ka mea pōʻino,ʻo ka palaoa a me nāʻoihana'ē aʻe ka nui o ka starch. Eia nō naʻe, hiki ke hoʻokaʻawaleʻia nā pilikino ma kaʻohi (ʻoiai ka palaoa i ka palaoa) a hoʻohanaʻia ma kekahi mauʻano, e like me ka gluten.
He nui ka poʻe e hopohopo nei no kaʻike i ka palaoa a me ka gluten. E mālama ponoʻaʻole kēia he pilikia iāʻoe ma mua o kaʻaiʻana i ka palaoa nui loa.
ʻO Seitan
Ua hanaʻiaʻo Seitan mai ka'āpana'āpana palaoa o ka palaoa, no laila, ua kiʻekiʻe loa i loko o ka protein a he haʻahaʻa i loko o ka'ōʻahu. I kekahi manawa i kapaʻiaʻo "kahi meaʻai" aiʻole "ka mō'ī." Hoʻohui pinepineʻia i mau popo a me nā kupika, akā e loaʻa ana nāʻano'ē aʻe. Hoʻokahi pahu i 21 grams o ka protein, 3 grams o nāʻupena neti, a me ka 1 gram fiber no ke kīʻaha 1/3.
ʻO Gluten Vital Wheʻa
ʻO ka palaoa glutenʻo ka lepo i hanaʻia ma ka hoʻomaʻemaʻeʻana i ka palaoa gluten. ʻIke pinepineʻoe i nā hopena no nā mea liʻiliʻi liʻiliʻi.
8 - Līkile a me nā Puʻupuʻu Puʻupuʻu
ʻAʻole e like me ka palaoa,ʻaʻole i lawa ka nui o nā kīʻaha'ē aʻe a iʻole keʻano o ka momona maikaʻi e hana ai i mea like keʻano o ka seitan. Eia naʻe, hiki ke hoʻohanaʻia ka laiki a me ka hemp, a me nā mea kanu'ē aʻe e like me ka soy a me ka pea, i mea e hana ai i ka lepo.
Hoʻoponoponoʻia kēia mau mea a pau i kekahi degree, akā hiki iā lākou ke hoʻohana i nā mea hoʻopiha i kahiʻai i kekahi mauʻano.
9 - Mīkini a me nā Lulu
Hiki i nā'ōpala a me nāʻanoʻano ke hana i kāu mau meaʻai kīnā. ʻO ka hapa nui o nā hua'ōlelo a me nāʻanoʻano he 8 mau kēmu o ke kinetene ma ke kīhāhāhāhā, akā e loli ana lākou ma muli o kaʻano.
ʻO ka mea nui e hoʻomanaʻo i nā huapala a me nāʻanoʻano, he mana o ka mana. Hana lākou i nā'āpana maikaʻi, akā he mea maʻalahi keʻai nuiʻole me kaʻikeʻole. Hiki iāʻoe ke pale i kēia ma ka māheleʻana iā lākou i nā lawelawe hoʻokahi ke hoʻihoʻiʻoe i ka home.
10 - Kaʻaeʻana i nā kinikini i ka lawelaweʻana i nā meaʻai pale
Hiki i nā mea hanaʻai meaʻai ke hoʻonui i ke kōleʻa i nā mea a pau, e pili ana i nā meaʻai meaʻai meaʻai e like me ka waiū wahie a me ka yogurt. E heluhelu pono i nā lepili me ka hinaʻole no nā meaʻala e like me ka paʻalikaliki paʻalikaliki, ka bale malt a syrup, a me ka wai o ke kō. Ma kou kino,ʻo ia wale nō ke kō.
E hoʻomau i nā lepili heluhelu i ka wā e hele mai ai i kekahi mea i hanaʻia a i hōʻanoʻia paha. ʻO nā'ōhumu kūikawā no ka meaʻai a me nā meaʻai, kahi pinepine i hoʻohuiʻia ai nā huakai a me nā suga.
ʻO nā haʻawina paha i maʻalahi a maʻalahiʻole ke loaʻa ka moʻolelo nui ma hope o lākou. ʻO kekahi laʻana, hiki ke hoʻokaʻawale maoliʻia ka meaʻai e like me ka waiū i loko o nā'ōmoku hoʻokahi, a ua hoʻomaloʻoʻia kēlā me kēia mea a lilo iʻano powhula, a laila hoʻohanaʻia i nāʻano likeʻole.
ʻO ka "Milk protein concentrate" kekahi mea like me ka paukū. Ua weheʻia nā meaola'ē aʻe a pau'ē aʻe ma mua o nā kinaika kinaika. Eia kekahi,ʻo kēlā me kēia hana i ka hanaʻana he mea hiki ke hoʻohaʻahaʻa a hoʻopōʻino paha.
Eʻike i ka nui o nā'ōmaʻomaʻo āu e pono ai
E like me ka pilina, he mea nui e noʻonoʻo i ka nui o ka momona ka nui o kou kino . Hiki keʻano likeʻole ko mākou mau kino i ko lākou paleʻana i ka waiʻalulu, aʻo nā kīʻaha haʻahaʻa haʻahaʻa i hoʻonohonoho i nā'ōkuhi likeʻole. Ināʻoe e lawe i kahiʻai pāʻani liʻiliʻi no ka mālamaʻana i ka maʻi diabetes, e kamaʻilio me kāu kauka i ka mea kūpono.
ʻO kahi hua'ōlelo mai
Ke hoʻololiʻoe i kaʻai meaʻai i nā meaʻaiʻaiʻole i ka meaʻaiʻole, hiki ke hoʻololiʻia kāu mau puna o ka pilina mai nā pīpoki me ka'ā'ī i ka hamo-carb soy, seitan, hua, a me ka waiū. Eʻoluʻolu e huli i nāʻike hou i loko o kēia koho.
> Puna:
> 'Amelika Hui Pūʻai. ʻO kaʻike kahua USDA Food Base. 2016.