ʻO ka Grain o Protein i loko o nā'ālo, nā pua, nā pī, a me nā mea'ē aku
Makemakeʻoe e hōʻoiaʻoe eʻai ana i ka momona o kēlā me kēia lā? Ināʻikeʻoe i ka nui o ke kinolima āu e pono ai , a laila hiki iāʻoe ke hoʻomaka e koho i nā meaʻai nui-protein e hāʻawi pono ia. ʻOiaiʻoe e noʻonoʻo koke i ka moa, ka iʻa, a me ka meaʻulaʻula e like me ke kumu o ka protein, hiki iāʻoe keʻike i ka protein mai nā kumu mea kanu e like me ka pī a me nāʻanoʻano.
E nānā koke i nā Grams of Protein i loko o ka meaʻai, ka'ūni, a me nā iʻa
ʻO kaʻeke o ka mea ai a me nā meaʻalaʻeleʻele he 7 maumu ka protein i ka wā iʻakoʻia, aiʻole 6 mau paona o kaʻene ma ka'aene no nā mea i kauʻia ma mua o ka kukeʻana.
ʻO kahi iʻa heʻoi aku ka liʻiliʻi ma mua o 6 maumu o ka protein i kēlā me kēia ounʻa i kukeʻia.
ʻO nā meaʻaeʻa e like me nā meaʻai o ka meaʻai ka mea e like me ka 1 o ka hola o ka meli pupu, ka puaʻa, kaʻiʻo kapiʻole, ka iʻa a me ka māhele iʻa, e hāʻawi ana i kahi 7 grams o ka protein. Eia kēia mau mea:
- 1 hua
- 1/2ʻela puna a me nāʻanoʻano
- 1 punetune ka pipi
- 1/4 kīʻaha pī, kuʻi, a topa
- 2 punetēpuni punetū
Me kēia mau lula o ke kuhi, eia ke nānāʻana i nā meaʻai nui-protein, me kemuhina o ka protein i nā lawelawe a me nā mea kaulike. Eʻikeʻoe e hoʻololi paha kekahi i ke kau o ke koʻokoʻo.
ʻOhi a me Turkey
ʻO ka mākini a me ka turkey he mau kumu maikaʻi loa ia o ke kinona momona, keʻoleʻoe i loaʻa nā'āpanaʻeleʻele. ʻO ka mahele 4-'anea o ka moa a me ka puakika e pili ana i ka nui o kahi papa o nā kāleka a hāʻawi iā 35 grams o ka protein. I ka manawa i puhiʻia, hiki iāʻoe ke leʻaleʻa i ka moa wela a wela paha, ma keʻano he salad, ma luna o nā sandwiches, i ka mea hoʻokahi, aiʻole i nā meaʻai. Hiki ke kōkua i ka nānāʻana i ka papa inoa o nā māmā poloka ma nā wahi likeʻole o ka moa.
- ʻO ka'ōpū (3.5 ounʻa): 30 grams ka protein
- ʻO ka'ūhā'ā'ī (nui ka nui): 10 grams protein
- Ka pahu pahu wai: 11 grams protein
- ʻO ka'ōpūʻeleʻele: 6 grams protein
- Kāpena'ā'ī, i hoʻomoʻa (4 mau ounce): 35 grams pūmua
- ʻO ka umauma, i'ōhinuʻia (4 mau'aune): 34 grams pūmua
- 'Ohihi kai hānai lunakea, 1'anuhi (0.7 o nāʻawa): 3.6 grams pūmua
ʻAla
ʻO ka hapa nui o nā pipi he 7 grams o ke kinetene ma kaʻaʻa. ʻAʻole ponoʻoe eʻai i ka nui o ka pipi a iʻole nā meaʻai'ē aʻe. Hiki i kahi'āpana hamburger māmā hiki ke hāʻawi i ka hapa nui o kāu mau kinetona no ka lā penei:
- ʻO ka hapa nui o nā pipi: 7 grams o ka paona ma kēlā auneke
- ʻO ka Hamburger patty (4 mau'aune a me 1/4 paona): 28 grams pūmua
- ʻOka (6 mau'une): 42 grams pūmua
ʻOhi
ʻO ka iʻa a me ka lawaiʻa he mau kumu maikaʻi o ka protein, kahi e hilinaʻi ai nā'ōnaʻa o ke ao holoʻokoʻa no ko lākou protein. ʻO ka iʻa iʻa e like me ka iʻa, ka tuna, ka meaʻeleʻele, a me ka sardines e waiwai pono nā omega-3ʻonika momona . Eia naʻe,ʻo nā keiki a me nā wahine hāpai a manaʻo paha e hāpai i ka pono e pono e koho mai ka iʻa iʻa e loaʻa ka emi o ka mercury .
- ʻO ka hapa nui o nā iʻa a me nā mokuahi e pili ana i 22 grams o ke kinetona no 3 1/2'eleʻa (100 grams) o ka iʻa i hoʻomoʻaʻia, aiʻole he 6 grams i kaʻeke
- ʻO ke kīpī (3-ounce henikini): 18 grams kelepona
- Pākuʻi (6-aunema): 40 grams o ka protein
ʻO Pork
ʻO ka puaʻa he meaʻoluʻolu e hoʻonuiʻia i kāuʻai a ua like nō ia me nā meaola likeʻole e like me ka pipi a me ka hānai. Makemakeʻoe eʻimi i nā mea āpau. Hiki ke mālamaʻia ka paʻakai a me ka paʻakai eʻoi aku ka paʻakai a me ka paʻakai ma mua o kāu makemake i kāu meaʻai.
- ʻAiʻia ka'ōpona (ka nui o ke awelika): 22 grams protein
- ʻO Pork kahi kahiʻole (4 ounʻa): 29 grams ka protein
- Ham (3-ounce): 19 grams protein
- Kāpena pua (1 'auneke raw): 5 grams
- Kāpena pua (3 'auneke i kukeʻia): 22 grams pūmua
- Ka baʻa (1 'ai): 3 grams ka pona
- Kaʻiʻo kaʻaleʻa Kāpena a me ka hānai hope (1 paʻi): 5 a 6 grams protein
ʻO nā pua a me ka meaʻai
Hoʻopili lākou i nā mea holoholona i kiʻekiʻe i loko o ka protein. Hiki iāʻoe keʻike i nā hua laʻaʻoi aku i lalo i ka momona inā makemakeʻoe eʻae. ʻOiaiʻaʻole kūpono ia i ka meaʻai maʻamau, hiki i kekahi poʻe meaʻai meaʻai i ka waiū a me nā hua manu a hiki ke hoʻohana iā lākou i mea punaewele.
- 'Epi (nui): 6 grams protein
- Milk (1 kapu): 8 grams ka pona
- ʻO ka palaoa (1/2 cup): 15 grams pūmua
- ʻO Yogurt (1 kīʻaha): ka manawa 8 i ka 12 grams pāleona (nānā inoa)
- Nā kānana luʻu e like me Mozzarella, Brie, Camembert (1 aunema): 6 grams protein
- Nā wāhi wela e like me Cheddar, Swiss (1 aunema): 7 aiʻole 8 gramene
- Pākīʻoʻoleʻa e like me Parmesan (1 'aune): 10 grams protein
Pāla (Including Soy)
ʻO nā pīni kahi kumu kumu o ka protein no nā mea vegan a me nā meaʻai meaʻai . Ua emi lākou i kekahi o nā mea amino amino nui ma mua o nā meaʻai o ka meaʻai holoholona, akā, inā eʻaiʻoe i kaʻai e komo ana i nā kumu kanu kumu likeʻole,ʻaʻole pahaʻoe e nele.
- ʻO Tofu (1/2 kīʻaha): 20 grams protein
- ʻO Tofu (1 aunema): 2.3 grams ka protein
- ʻO ka waiū (1 cup): 6 a 10 grams pūmua
- ʻO ka nui o nā pīni e like me kaʻeleʻele, pinto, nā lelo, a me nā mea'ē aʻe (1/2 kīʻaha i kīʻia): 7 a 10 grams pūmua
- Kāpena (1/2 kīʻaha kīʻaha): 14 grams pūmua
- Pāpaʻiʻia ka pua (1/2 kīʻahaʻaila): 8 grammu pūlū
Kaomi a me nā Pua
E like me nā pīni, ua kiʻekiʻe nā'ōmole a me nāʻanoʻano i loko o ka protein a hiki ke hoʻoulu i nā meaʻai meaʻai a meaʻai paha. E hoʻomaopopo i ka nui o ka nui e pono ai ka hāʻawiʻana i kahi meaola likeʻole no kaʻanuʻu a me nāʻanoʻano ma mua o ia no nā pī. Hiki i nā pūmua,ʻo ka nui o nā peni a me nāʻanoʻano e hāʻawi mai i nā momona polyunsaturated, fiber, minerals (pēlā i ka magnesium a me ka calcium), a me nā mea pono.
- Ka pīnati peanut (2 punetēpona): 8 gramene
- ʻAmona (1/4 kīʻaha): 8 gramoni pūliki
- Peanuts (1/4 kīʻaha): 9 grams protein
- Cashews (1/4 kīʻaha): 5 grams protein
- Pekani (1/4 kīʻaha): 2.5 grams ka protein
- Nā hua'ōmaʻomaʻa (1/4 kapu): 6 grams protein
- Pulina hua (1/4 kapu): 8 gramene protein
- Nā'ōpala flax (1/4 kīʻaha): 8 grammene
Pahu Pālaki
ʻO ka nui o ke kinetona a me ka waiʻahu i loko o ka paulā polina e like me keʻano pono ma muli o ke kumu o ka lepo, no laila ponoʻoe e heluhelu i ka lepili. Hiki ke hanaʻia ka palahu palapona mai ka huamela (milk) protein, hua manu, soy, riki, peʻa, a me nā kumu'ē aʻe. Hoʻohanaʻia nāʻano polina polina i nā bodybuilders a me nā mea pāʻani. Pono e nānā i nā lepili a pale i nā mea i makemakeʻoleʻia.
ʻO kahi hua'ōlelo mai
ʻO nā meaʻai kai me ke kumu momona ka nui o nā meaʻai a me nā iʻa a me nā koho maʻamau o ka pīni, ka moa, a me ke kolo pipi. E ho'āʻo i nāʻano meaʻai nui-protein aʻike i nāʻano likeʻole e hiki ai iāʻoe ke leʻaleʻa iā lākou.
> Kālā:
>ʻAʻohe mea e pili ana i ka Puʻukia Kūʻai. E koho i kaʻuPlate. https://www.choosemyplate.gov/protein-foods.
> USDA Nā mea kanu kiko'ī. USDA. https://ndb.nal.usda.gov/ndb/.