ʻIkeʻelua i kaʻikeʻana e loaʻa ana iāʻoe nā kinetona
ʻO ka loaʻaʻana o nā kinona kūpono i ka wā e hahai anaʻoe i ka meaʻai a me kaʻaiʻole i ka pilinaʻole, ua like paha me ka maʻalahi mai ka nui o nā meaʻai o ka meaʻai ma keʻano meaʻai -ʻo ka mea kiko a me nā meaʻokoʻa'ē aʻe āu i loaʻa ma ka hale kūʻai. nā meaʻai.
Akā, hiki iāʻoe ke hoʻomaha iki:ʻaʻole e like me ka paʻakikī e like me kou noʻonoʻo e hōʻoia e hoʻopauʻoe i ke kinona o kou kino.
ʻO ka mea mua, hiki paha iāʻoe ke emi mai kahi pilikino ma mua o kou manaʻo. ʻO ka hapanui o nā lāhui ma nā'āina i hoʻomohala-ʻo ka mea hoʻi ma nā meaʻaiʻai a me nā mea'enela vegan paha, ka mea i emi iho i loko o ke kinona ma mua o nā meaʻai maʻamau-aia nō ke hoʻohana nei i nā protein iʻole e pono ai i ko lākou kino.
ʻO ka hapanui o nā poʻe e hana maʻamau e pili ana i kahi 0.37 grams o ka pilina ma ka paona o ke kaumaha o ke kino. No laila, inā e kaupaonaʻoe i 125 paona, ponoʻoe wale nō i kahi 46 mau palemene i kēlā me kēia lā (no ka hoʻohālikelikeʻana, hoʻokahi kīʻaha o nā piila kohua i hāʻawi mai 18 grams). Inā paonaʻoe i 175 mau paona, ponoʻoe ma kahi o 65 maumu o ka protein.
No lailaʻo nā meaʻai pale kahi e like me kaʻu meaʻai a me nā meaʻaiʻole?
He nui nā kumu kūpono o ka pilikino, aʻo ka paʻakikīʻoe e hui a hoʻohui me kēlā me kēia lā:
1.ʻO ka palaoa . ʻAʻole hiki iāʻoe keʻai i ka huapalaoa, ka bale a me ka rye ināʻaʻoleʻoe e pāʻaniʻole, akā, aia nā tonana o nā kī'ē aʻe ma laila. Amaranth a me quinoa -i e pili ana i 8 a 9 mau hapa o ke kinona ma ke kīʻaha o ka meaʻai i kālaiʻia - aia i waena o kāu mauʻoi akuʻoi loa no ka hoʻokomoʻana i ka paila.
ʻO ka oatmeal maʻamau (inā hiki iāʻoe keʻai i kaʻohi) e pili ana paha i 11 maumu o ke kinona i kēlā me kēia kīʻaha o ka palaoa i kālaiʻia (heluhelu hou e pili ana i kaʻohi maʻaneʻi: Inā he mea hikiʻole i ke kanaka keʻai i kaʻai? ). ʻO kaʻailaʻaʻole kahi momona waiwai nui, akā hiki iāʻoe ke kiʻi i 5 grams o ka protein mai kahi kīʻaha laiki laiki. ʻO nā mea a pau, inā e hoʻopihaʻoe i kāu pī me nā kīʻaha piha, hiki iāʻoe ke lako i ka protein i kēlā lā kēia lā me kaʻole e helu i nā mele.
2. Legumes. ʻO nā pīni kahi kumu'ē aʻe o ka protein i kāuʻaiʻana, a he mau haneli maoli nō hoʻi o nā mea huli maikaʻi no nā meaʻai meaʻaiʻole ma ka pīnopaiʻole. E like me kaʻu i'ōlelo ai ma luna nei, e hāʻawi aku ke kīʻaha o nā piila e hoʻopuka iāʻoe i 18 mau parani,ʻoiai e hele mai nā pī piʻi i lalo iho o kēlā, i 16 grams i ke kī.
Inā loaʻa iāʻoe ka maʻi celiac a iʻole ka non-celiac gluten sensitivity a heʻano maʻalahi loa ia i ka mea helehelena, ponoʻoe e noʻonoʻo i nā kūlana o ka holoʻakeʻa liʻiliʻi i kāu mau pi. ʻO ka mea nui, he nui nā mea mahiʻai e ulu i ka palaoa i ka palaoa, ka bale a me ka rai me ka pīni, a hoʻohana lākou i nā mea like no kaʻohiʻana.
ʻO ka pōmaikaʻi, aia kahi maikaʻi o nā pīnake liʻiliʻiʻole , no nā kānaka e koi ana i nā pī me nā haʻawina kūponoʻole o ka pīpī .
3. Kui a me nāʻanoʻano . Hiki i ka hapalua o ke kīʻaha o ka pekoni ke hāʻawi iāʻoe i 5 grams o ka protein aʻo 1 'auneke o ka pīpī pīnopi pīpī iʻupena iāʻoe 7 grams. Hiki paha iāʻoe ke noʻonoʻo e hoʻohana i ka palaoa almond e pani ai i kāu palaoa'ōpiopioʻoleʻole i nā mea i hoʻomoʻaʻia e hoʻonui i ka hapalua o ka kīʻaha i loko o ka 12 mau kala.
He nui nā kānaka e makemake e hoʻomoʻi i nā olonā i kā lākou meaʻai no ko lākou mea momona maikaʻi, aʻo nā'ōmole lepo hoʻi kahi i loaʻa kahi pūmua-e like me 1 gram ma ka hapalā.
No ka paʻiʻana, hiki iāʻoe ke koho i nā'ōkena lola (ʻo kahi auneke he 5 grams o ka protein) aiʻole he lima o nā pistachios (50 mau pistachios e hāʻawi ana i 6 mau karamu). Hikiʻole keʻaiʻia ka wai pīpī pēpē me ka gluten-free nut butter i nā kumu maikaʻi o ka protein.
4. Tofu a me nā hua pua . Noi (kahi mea maʻamau o nā meaʻai meaʻai a me nā mea vela) hiki ke hāʻawi iāʻoe i nā waiwai nui. Ke laʻana, hiki iāʻoe ke hoʻonui i ka tofu i kāu mau'ati (hoʻokahi hapahā o nāʻupena pahu pahu e like me 6 grams o ka protein) a me ka'ākeke i ka inoa (ka cup of edamame i loko o ka haleʻaina Japanese - aiʻole ma ka home i kāu kīhini - e hoʻolako he 22 grams).
Eia ka papa inoa o nā koho wiliʻole tofu .
ʻO ka'ōleloʻana, akā, he nui nā kānaka e hahai ana i ka meaʻaiʻole i ka meaʻaiʻole e loaʻa iā lākou nā hōʻailona mai ka soy . I kekahi mau mea,ʻaʻole maopopo i ka mea hewa ka pilikino a hopohopoʻole paha i ka mele a me ka gluten i ka hopena. Inā hiki iāʻoe keʻai i ka meaʻai me ka hanaʻoleʻana, weheʻo ia i ka puka i ka nui o nā meaʻai a me nā meaʻai'ē aʻe.
5. Me nā mea hana hou . Nui nā'āpana meaʻai ma ke kāleka i kēia mau lā, ma kaʻoihanaʻoihana o ka supermarket a me ka'āpana hoʻohālike-ʻo ia ka mea hiki iāʻoe ke koho i kekahi mea mai kahi kīʻaha maʻalahi i nā "sausages" waho.
Akā, no ka poʻe o kākou i ka hapulu gluten-free, kahi nui o nā meaʻai i kaulana loa e hoʻohana i ka maikaʻi o ka palaoa i ka palaoa. Akā, me ka ulu nui o kaʻaiʻana i kaʻaiʻole o ka meaʻaiʻole a me ka meaʻaiʻole a me ka vegan paha, ua hoʻomaka ka lima o nā mea hana liʻiliʻi e hana i nā mea'aloʻolo manuahi gluten-ʻole a me kekahi mauʻano "mea'ē aʻe", e like me nā'alapuni mā. ʻO ka hapa nui i loko o 4 a 6 maumu o ka protein ma o ka burger.
Ke wehe nei i kahi seitan, no ka mea,ʻaʻole i paheʻe wale .
6. Nā hua'alama liʻiliʻi (a me nā mea'ē aʻe). Mai hoʻopoina i nā kumuʻai kumu-ke kumu o kāu meaʻai aiʻole meaʻaiʻaiʻole - hiki ke hāʻawi i kekahi pāpona. E like me ka pīhāpaka, e like me ka 3 grams i kēlā me kēia kapu ... a i ka manawa i kēlā me kēia kauwela, hiki iaʻu keʻai nui i mua o ke kīʻaha i ka lā (ʻo kaʻu punahele punahele).
Hāʻawi pū ka puaʻaʻala i kekahi meaolapuni: e pili ana i 2 grams i kēlā me kēia kīʻaha. Aʻo ka pili o nā kupa o ke kīpona, broccoli, a me Brussel e ulu, hiki iā ia ke kī i kahi o 3 grams i ke kī. ʻO ka hua pū kekahi i loaʻa kahi pūmua-keʻaneʻane e pili ana i 1 gram ma kēlā me kēia pāʻani, hāʻawi a lawe paha.
ʻO kahi hua'ōlelo mai
E noʻonoʻo pahaʻoe pehea e hana ai kēia mau mea i mea e loaʻa ai iāʻoe ke kalapona e pono aiʻoe, a ināʻaʻoleʻoe e helu i ka paona. E hōʻoiaʻiʻo paha iʻole ināʻaʻole,ʻo ia mau polokalamu ke kākoʻo wikiwiki.
E'ōleloʻoe he 130 paona a ponoʻoe i 50 grams o ka pōmaikaʻi i kēlā lā kēia lā. Hiki iāʻoe ke hoʻomaka i ke kakahiaka me kahi pola o ka oatmeal liʻiliʻiʻole (manaʻoʻoe hiki iāʻoe keʻai), a me kaʻupena 6 mau grams ma laila. E kāpīpī iʻelua punetēpē o nā līlū āpau ma luna a hoʻonui i ka kīʻaha o ka waiū kulina me ka glutenʻole i ka waiūmona almond , a piʻiʻoe i ka 10 mau mele i ka nui.
Ināʻae ka'ākena awakea i ka mīkiniʻohi liʻiliʻiʻole (3 grams o nā mea ma kēlā me kēia mūkini, e pili ana i nā mea hana) me ka lima o 20 mau haʻaliko (e pili ana i 4 mau kala),ʻoʻoe kahi hapakolu o ke ala. i kāu pahuhopu o 50 grams.
No kaʻaina awakea, e hoʻopuka i ka'ōpēʻalani me nā mea kanu'alapili (10-15 grams o ka protein, e pili ana i nā mea hana), a hoʻokomo iʻelua'āpana o ka huakoaʻaiʻole gluten i kaʻaoʻao (6 grams,ʻoiai, e pili ana i nā meaʻai. ). A no kāuʻahaʻaina awakea, hiki iāʻoe ke loaʻa i kekahi mau pistachios (3 mau mele no 25 o nā pūpū liʻiliʻi), me kahi maiʻa (1 gram).
ʻO nā mea a pau e hoʻopiʻi iāʻoe i kahi 37 a 42 grams o ka protein no ka lā ...ʻaʻole nui loa i kāu pahuhopu, aʻaʻoleʻoe iʻaina i kaʻaina awakea. Hiki iā ia keʻona i ka pahu momona me ka'ōpū huaʻupaʻa holoʻokoʻaʻole (10 grams o ka protein i loko o ka waihona) a iʻole ka hoʻohanaʻoleʻiaʻana o ka quinoa pasta me ka'ōmato a me nā huaʻona (10 i 15 grams, e like me ka nui o nā mea hana a me ka nui o ka lawelawe). E kiola i loko o kahi lawelawe o ka vegan tapioca pudding (kahi kokoke i 1 gram o ka protein), a ua hālāwaiʻoe i kou mau mea e pono ai i ka lālā no ka lā,ʻoiai lākou eʻaiʻole i ka pipi me ka meaʻaiʻole.
> Puna:
> Marsh KA et al. ʻO Pīpī a me nā meaʻai meaʻai. ʻO ka Medical Journal of Australia. 2013'Apakema 19; 199 (4 hoʻokumu): S7-S10.