ʻO ka hanaʻana i nā koho kōleʻo olakino e pili ana i nā momona e pili ana i nā protein a me nāʻano hoʻomākaukauʻana ma mua o ka mea pili pono i nā protein pono'ī. E nānā i nā punaehu momona i emi i nā momona piha,ʻoi iki aʻe ma nā momonaʻekahi a me ka momona, a hoʻomākaukauʻia i nāʻano olakino.
ʻO ka iʻa e kāpīʻia me ka lemona a me nā'alemona he kumu ia o kahi koho maikaʻi maikaʻi.
ʻO kaʻaiʻana i ka umauma mīmū a me ke kāpiliʻana me ka paʻakai,ʻo ia kekahi hiʻohiʻona olako'ē aʻe. Ua piha ka pūʻane hale hale i ka protein aʻono i ka meaʻono, akā,ʻaʻole maikaʻi e like me ka moa a iʻa paha i loaʻa i nā momona piha i loaʻa i kaʻiʻoʻulaʻula.
No ka hapanui o nā kānaka, he mea maikaʻi e hōʻemi i kaʻai kaiʻulaʻula i nā'ōhuaʻelua wale nō i kēlā me kēia pule. ʻO nā meaʻai maʻamau, e like me ka meaʻai awakea, he mau kumu waiwaiʻole ia o ka protein, no ka mea,ʻo nā momona a me nā meaʻai e hoʻohanaʻia ai e pili ana i ka maʻi kanesa, a hopohopo kekahi poʻe no nā wela wela a me ka lolo.
ʻO kaʻoiaʻiʻo,ʻaʻole hiki ke mālama maikaʻi i ka iʻa a me ka moa. ʻAʻole i kūpono nā'ō iʻa a me ka moa palaiʻole i nā koho kōlekana maikaʻi no ka meaʻo kēiaʻano kuke e hōʻiliʻili i nā momona maikaʻi a me nā calorie'ē aʻe.
Hiki ke kuke i nā meaʻai ma kahi'ōmole. ʻO kēiaʻano hana kuke e hiki ke olakino i ka wā e mālama aiʻoe i kaʻaiʻole. Hoʻohana i ka wela wela a koho eʻokiʻoki i kaʻiʻo i lalo i ka momona no ka paleʻana i ka hana.
ʻO nā kumuʻaiʻeleu maikaʻi e like me nā lemu, nā nati, a me nāʻanoʻano. ʻO nā huaʻai a me nā'ōpala kekahi pū kekahi. Aia nā kumu lāʻau i loko o nā momona polyunsaturated , kekahi o ia mau mea e waiwai ai kou olakino. E aʻo houʻoe e pili ana i nāʻano momona o nā papahanaʻelua e hiki mai nei.
Pehea ka nui o ka pakuhi e pono ai?
Inā makemakeʻoe iʻelua calorie i kēlā lā i kēia lā, a laila, 300 a 400 calorie mai ka pilina.
Hoʻokahi kaona o ka protein i loaʻa iʻehā kalola, no laila, ponoʻoe e mālama i 100 grams o ka protein i kēlā me kēia lā. Hoʻokahiʻohe o ka meaola i kahi 28 grams, no laila, pono iāʻoe iʻehā mauʻepa o ka protein i kēlā me kēia lā. Hoʻokahi kīʻaha o ka moa umauma moa e pili ana he 45 mau palemona a iʻole iho ma lalo oʻelua mau auneke. ʻEkolu'uneke o kaʻeke kehu a 20 grams o ka protein aiʻole pahaʻelua hapaha o ka auneke o ka protein.
No laila peheaʻoe e hoʻololi ai i kēia i ka helu kūpono o nā'āpana ? ʻO kahi meaʻai eʻai mau i kahi oʻekolu auneke, aiʻole paha e like me ka nui o kahi papa kāleka, a he 20 maumu ka protein. Hoʻokahi kīʻaha o ka waiū momona liʻiliʻi e pili ana iʻewalu kalamu o ka meaola. ʻO nā'alemona heʻumikumamālua e pāʻani ana iʻekolu kilemu o ka protein.
Nā Vegetarians a me nā Puʻupuʻu Kūponoʻole
ʻO nā protein i loko o nā mea amino acino a pau, a ua nalowale nā proteins i hoʻopihaʻoleʻia a hoʻokahi paha o nā mea amino acino pono'ī hoʻokahi. Aia nā kinona mai nā kumu holoholona i nā mea amino a pau, akāʻaʻole nā mea hoʻomalu mai nā kumu lāʻau. ʻO ia keʻano o ka meaʻai e pili ana i ka pilina mea kanu ke koi aku i nā hui pūnaewele kūpono o nā kumu protein e lawa ai ka nui o nā amino a pau.
ʻO ka poʻe eʻai mau i kaʻiʻo, ka lawaiʻa a me nā hua,ʻaʻole pono lākou e hopohopo i ka hoʻohuiʻana i nā protein mai ka manawa o nā meaʻai, nā hua, nā iʻa, nā moa a me nā hua'ūmaʻu a pau nā pūnaewele piha.
Hiki i nā kānaka Vegetarians a me nā kālepa ke koho i nā proteine maʻalahi no ka loaʻaʻana o nā amino a pau.
Eia kekahi laʻana, he haʻahaʻa loa nā'ehi i loko o ka amino acid lysine, akāʻo nā legumes nā lysine nui, no laila, ua manaʻoʻia he kūpono ka palaoa a me nā lemu. Keʻaiʻoe i nā'ā'ī a me nā lelole i ka lā, e hoʻopauʻoe i ka lysine e pono aiʻoe.
Eia kekahi mau hui pūnaewele o ke kākoʻo pūnaewele. ʻAʻole pono lākou e hui pūʻia i kēlā me kēiaʻai āpau e like me ka nui o nā proteena'ē aʻe i kēlā me kēia lā:
- ʻO ka palaoa me nā lemu. E ho'āʻo i nā piʻiʻeleʻele a me ka laiki.
- ʻOi a me nāʻanoʻano me nā lemu. Pāpaʻi Lentil me ka hanaʻana i nā'alemona ma kaʻaoʻao.
- Kui pū me nā lemu. E ho'āʻo i nā kui i loko o ka tortilla kānina.
Loaʻa nā hui likeʻole.
- E ho'āʻo i nā kīʻaha piha i ka pīni i kālaiʻia me ka pua, nā'alemona, a me ka Vegan Alfredo Sauce.
- ʻO ka palaoa piha i ka pīni pilani e hāʻawi iāʻoe i ke kōleʻa piha.
- ʻO ka pūniu pīpī me nā'ōkī palaoa'ōpala.
- ʻO nā kumulāʻau'āpī me nā kīnaʻi a me ka laiki.
ʻO ka meaʻai meaʻai a meaʻai paha e komo ana i nā legumes, nā'ōpū piha , nā nati, a me nāʻanoʻano e lako i nā mea amino acid nui. ʻO ka pilikino Soy kahi pūmua piha, aʻo kaʻaiʻana i ka meaʻai e hāʻawi iāʻoe i nā mea amino a pau.
Puna
ʻO'AlahuiʻAmelika Hui PūʻIa, koho i koʻu'ōpala. "ʻO nā mea a pau e pili ana i ka Pūʻai Hana Hana." http://www.choosemyplate.gov/protein-foods.