ʻO ka protein ka meaʻoi loa o kaʻoihana o kāuʻai. He mea nui ka lako o ka pilamaika, akā,ʻaʻole pono e hoʻonui i ka nui. He mea maikaʻi keʻike i ka nui o ka pilikino e pono aiʻoe i kēlā me kēia lā , no laila e hiki ai iāʻoe ke helu i ka nui o ke kumukūʻai.
ʻO nā kumukūʻai o kēlā me kēia māmā o ka meaola mai kekahiʻano e hoʻohālikelike i nā kumu likeʻole. Eʻokoʻa nā kumukūʻai ma muli o kou wahi a me nā mākaʻi o nā māhele e kū nei.
ʻO ka hoʻonohonohoʻana i hoʻohanaʻia maʻaneʻi he paʻi kiʻi o kahi wahi ma ka manawa hoʻokahi akā hāʻawi i kaʻike i ke kumu eʻoi aku ai ka maikaʻi o nā meaʻai nui-protein ma mua o nā mea'ē aʻe.
I mea e maʻalahi ai ka hoʻohālikelike,ʻo nā meaʻaiʻole i mālamaʻoleʻia ke hoʻohālikelikeʻia nā mea'ē aʻe, koe wale nō kekahi o nā hua soy i hanaʻia, e like me ka tofu, a me nā mea hua maloʻo maloʻo e like me TVP .
ʻO Boneless Meats a me ka Māla
ʻO kēia ka mea maʻalahi loa eʻike. Ma waho o nā'āpana momona momona, a heʻuʻuku liʻiliʻi ka meaʻai,ʻo kaʻeke o kaʻiʻo a me ka moa he 7 mau kalamona o kaʻele ma kēlā me kēiaʻele. ʻO ka iʻa, heʻuʻuku liʻiliʻi, he liʻiliʻi liʻiliʻi ka liʻiliʻi-kokoke i 6 grams i kēlā me kēiaʻohe no ka nui o nā iʻa. ʻO kahiʻokoʻa ka iʻa "meatier" e like me ka tuna, kahi kokoke i ka 7 grams.
Pehea e hiki ai iāʻoe ke haʻi i ka nui o nā kumukūʻai o ke kumukūʻai? No kēlā me kēia kālā no ka paonaʻana i ka uku o nā meaʻai, he meaʻuʻuku iho i ka peni (0.9 keneta, no ka pololei). No laila, inā uku kāuʻai i $ 4 no ka paona,ʻo ke kinona he 3.6 keneta no ka'emu.
Inā loaʻa ke kālā $ 5.60 i ka paona, 5 keneta no ka'elemu. I ka $ 10 ma ka paona, ua hoʻolimalimaʻia ke kumukūʻai i kaʻeleʻele he 9 mau keneta.
ʻO Bone-in Cuts
ʻEhia ka uku e uku ai i ka moa boneless? Me ka iwi o loko, hoʻolimalima ke kola i ka paona, akā, ukuʻoe no ka iwi. E noʻonoʻo hoʻi inā inā hoʻohemoʻoe i kaʻili, ke uku mau neiʻoe ināʻaʻoleʻoe e kūʻai i nā huaʻiliʻole.
ʻO ka hapa hapalua o ka umauma moa he 1/4 a 1/3 ka paona (4 a 5ʻane) o ka iwi a me ke kāleti. ʻO keʻano, aia i kahi o ka hapakolu o ka umauma a me ka umauma e paʻa. Inā kūʻaiʻoe i paona o ka iwi i loko o ka ū, ke loaʻa nei iāʻoe kahi 2/3 paona o ka moaʻai. He aha keʻano o kēia manaʻo ma keʻano o ka uku? Inā heʻuʻuku nā iwi mahaʻole ma lalo o 50 pakeneka ma mua o ka iwi i loko o ka umauma, ua maikaʻi loa. ʻAʻoleʻoe eʻike pinepine i kēlāʻano kūʻai, akā ināʻoe e hana, pono e palekana.
ʻAʻole e like me ka moa, ua hōʻikeʻia ka iwi ma loko o nā pipi a me nā mea momona, a hiki iāʻoe ke maʻalahi i ka nui o nā mea i hikiʻole ke hoʻohana.
E aʻo i kaʻokiʻana a me kaʻokiʻana i nā puaʻa
ʻIke pinepineʻoe eʻike i ka uku nui ma nā moa a pau. ʻAʻole lākou i emi ma mua o ka huina o ko lākou mau'āpana. He pono ke aʻo i ka laweʻana i kahi moa ma kahi kaʻawale, a wehe pū i kaʻiʻo mai ka iwi. ʻO ke ala maikaʻi e hana ai i kēia no ka laweʻana i kahi papa, akā nui nā wikiō pūnaewele e kōkua iāʻoe.
Nā MāheleʻAiʻole o ka Paʻa
ʻAi pinepine nā meaʻaiʻole o ka protein, akā,ʻaʻole i nā manawa a pau,ʻuʻuku ke kumu kūʻai o ka pāmua. ʻO nā kumukūʻai no kēia mau mea i hoʻololiʻoleʻia i loko o hoʻokahi makahiki heʻumi, akā hiki ke hoʻololi i kēlā me kēia manawa. E nānā i kekahi mau hiʻohiʻona:
- Nā puaʻa : He hua nui ka 6 grams o ka protein. Ma ka $ 3.00 ma ke kuminila, he mea liʻiliʻi ka puʻu o ka protein mai nā huaʻai i nā liʻiliʻi ma mua o 4 mau keneta.
- Milk a me Yogurt: Milk a me ka yogurt ua loaʻa i nā mea he 8 mau kalamona i kēlā me kēia kīʻaha. Ma ka $ 2.60 no ka hapalua o ke galani, kahi liʻiliʻi ma luna o 4 mau keneta no kēlā me kēia kinamona. E nui aku ka nui o ka Yogurt ma mua o ka hanaʻana iāʻoe iho, mai 10 keneta no ka gram a ma luna.
- ʻO ka'akihi he 15 grams o ke kinona ma ka hapalua kapu. No ka $ 2.50 no ka paona, ua like ia e like me ka waiū no ke kumukūʻai o ka protein i 4 keneta no ka paona.
- ʻO nā hīkī paʻakiki ke kumu kūʻai nui e like me nā kumu protein a keʻano likeʻole lākou ma ka lihi.
- No Tofu: Ma $ 2.00 no kahi paona o tofu, he mau kumukuai o ka protein e uku ai i 5 mau keneta.
- ʻO ka TVP: ʻO kēia hua laulā mahu kēia i kūʻai maikaʻiʻia no ka protein. Ua kūʻaiʻia ma ka nui a i hoʻokomoʻia e ka Bob Mill Red,ʻaʻole i emi iho iʻelua keneta no ka gram.
Ka mālamaʻana i nā Puʻupuʻu
ʻO kekahi o nā hopena me nā kumu protein keʻano o ka hapanui o lākou he palaho. E hoʻomau i ka pale aiʻole e hoʻonele iā lākou i ka wā e hoʻihoʻi mai aiʻoe i ka home. Loaʻa ka maloʻo maikaʻi o nā protein a pau, no laila hiki iāʻoe ke kūʻai i ka nui inā he kūʻai.