Ka mālamaʻana i ka Puʻupuʻu i ka Pōʻalima Ke hikiʻole iāʻoe ke loaʻa i nā pua
ʻO nā puaʻa he meaʻono a maikaʻi loa, akā, akā, ināʻoe e maʻi i nā hua,ʻaʻole lākou e hoʻopuka. ʻO ia ke makemakeʻoe i kahi kumu'ē aʻe no ka protein i kaʻaina kakahiaka.
Nui nā kumu kūpono eʻai ai i kaʻaina kakahiaka kakahiaka nui. ʻO kaʻaiʻana i nā meaʻai nui i kaʻaina awakea hiki ke kōkua iāʻoe e hoʻomāʻona i kou makemake a mālama i kāu kaumaha.
ʻO ke kakahiaka kakahiaka nui he kumukūʻai koʻikoʻi, he 25 a 30 grams o ka protein, ua pili i ka pohō kaumaha a me ka mālamaʻana i ka poho kaumaha i nā noiʻi noiʻi.
ʻO nā hua liʻiliʻi kahi punahele o ka protein (a me nāʻano meaola he nui), a pēlā no nā kānaka he nui, hana maikaʻi lākou e like me ka meaʻai kakahiaka. Akā ināʻaʻole hiki iāʻoe ke loaʻa nā hua, e makemakeʻoe eʻike i nā hua manu no nā'ōpōpō e hiki ai ke hoʻomaopopo i kēia mau pono. Ma hope o nā mea a pau, hiki i nā meaʻaina kakahiaka nui me ka ukuʻole o nā hua manu ke kōkua iāʻoe e hoʻomau i kou olakino a me ke kaumaha.
E ho'āʻo i kēia mau manaʻo'onike maikaʻi he 10 me nā huaʻole:
ʻO Helene Yogurt
ʻO ka Greek yogurt kahi waina kalo, a (i ka hoʻohālikelikeʻia me ka yogurt conventional) ka hopena o kahiʻanoʻeleʻele a me kahi punahele o ka protein-up to 15g per cup. E hoʻopiha i kahi kīʻaha o ka yogurt Greek waha me ka hua, granola, nā nati, aiʻole e hoʻolei i kāu hua me ka smoothie no kahi hoʻonui i ka puʻu. Hiki iāʻoe ke hoʻohui i ka yogurt Greek i loko o kāu pākeke pākena a me ka mix muffin.
E mālama pono i kekahi mau'ōlelo yogurts Greek, no ka mea e hiki ke hoʻokomoʻia i ke kō.
ʻAla
Hoʻohana pinepineʻia kaʻai ma kaʻaina awakea ma luna o nā sandwiches, ma keʻano he meaʻai, a he meaʻai paha i loko o kaʻaina ahiahi. Akā,ʻaʻohe kumu no ka mea hiki i ka hīlī ke hele i ka'ōhi kakahiaka. Me kahi 5g o ka protein i kēlā'aune aune (e pili ana i kahi'āpana), hiki i ka līlī ke hoʻokiʻekiʻe i kahi'āpana kahiko o ka meaʻai a me ka bagel i kahi kūlana kiʻekiʻe.
E ho'āʻo i kahi'āhihihihi ma kahi'āpanaʻaina palaoaʻeleʻele no kaʻaina kakahiaka.
Lean Meat
Eʻai like me nā Pākehā me kahi pāʻani o nā meaʻai, nā huaʻetoʻa, nā hua, a me ka berena. E ho'āʻo i ka'ōmaʻa, ka pipi, ka moa, ka hānai, ka salami, ka puaʻa anuhea a Canada, aʻoi aʻe. Ponoʻoe e loaʻa i ka'ōpili pūmua-e pili ana i 7g i kēlā me kēia'ākika-a heʻokoʻa'ē aʻe, aʻono, i kaʻaina kakahiaka.
Milk
I ka 8g o ke kinona i kēlā me kēia kīʻaha,ʻaʻole hiki iāʻoe ke hōʻole i ka mana o ka protein i ka waiū. E lawelawe iā ia me kahi'āpana o ka palaoa, i kahi palepa, aiʻole heʻano i loko o nā mea kakahiaka e like me ka muffins a pancakes.
ʻO Soy Milk
Hoʻohālike i ka waiū i loko o kona waihona protein-8g no ka waiū kulū kulū hiki ke hana i nā mea a pau e hiki i ka waiū o ka bipi ke hana. Hoʻohālikelikeʻia i nāʻano mea'ē aʻe o ka waiū e like me ka waiū laiki a me ka waiūmona almond, ua loaʻa ka waiūmahu i ka mea nui o nā meaola. Ināʻaʻoleʻoe e hopohopo i ka ho'āʻoʻana i ka waiu soy mua, e ho'āʻoʻoe, e kūʻai a puni-nui nā mea'ē aʻe ma nā hale waihona.
ʻO ka home
Hoʻomaʻalima i ka 25g o ke kinona i kēlā me kēia kīʻaha, he wahi maʻalahi ka liʻupaʻa (a maʻamauʻole) no ka yoguma. E kīʻaha iā ia me nā hua hou, nā nati, aiʻole ka momona momona momona no kahi koho maikaʻi kakahiaka maikaʻi. E ho'āʻo e hoʻohui i ka nihi i ka mix pancake a iʻole ka pahu mīkini no ka momona momona.
Nut Butter
ʻO ka paila pēpē ua hiki i ka 8g i 2 tbsp, aʻo nā'ōpūʻokoʻa'ē aʻe ma kahi o 7 a 8g no 2 punetēpī ka lawelaweʻana.
ʻO ka pākuʻu, aia nā'ōpuni'okena i 16g mau momona (145 calories), akā, maiʻae i kēlā mea e hoʻokaʻawale iāʻoe mai ko lākou mau ola kino, e komo pū me omega-3 momona a me nā meaʻai'ē aʻe'ē aʻe. E hohola i ka paʻakaiʻala ma luna o kekahi meaʻono, a pēke paha, aiʻole ka peni paʻakai i loko o ka oatmeal no kahi'ōpiopio, e hoʻonanea ana i kaʻaina kakahiaka. E mālama pono i ka nānāʻana i ka nui o ka hapalua iʻoleʻoe e hoʻokuʻu i nā calories.
ʻAi
E like me nā pailaʻohi, nā nīpalai e hoʻomoʻi i ka momona popo i kakahiaka kakahiaka. Hiki iāʻoe ke hoʻohui i nā nūnū i ka oatmeal, ke koko, ka'eina maloʻo, aiʻole e hoʻohui wale i kahi hui me kahi hua maloʻo. Loaʻa iāʻoe 4 a 6g o ka protein i kēlā me kēia'aneke, ma muli o keʻano o ka'ōmeʻa āu eʻai ai.
Tofu
ʻO kēia hua lapaʻau e pili ana i 10g o ka protein i ka hapalua kīʻaha, e hana i ka maikaʻi maikaʻi no ka hoʻomakaʻana o ka'ōʻana i ka lā. Hoʻohana i ka tofu i ka hōʻailona kakahiaka , kahi quiche, a iʻoluʻolu aiʻole e haʻalulu.
ʻOi
Weird? Malia. ʻAi nāʻano he nui i kaʻaina i kaʻaina kakahiaka, a me ko lākou maʻalahi no nā meaʻono a me nā meaʻai (nā manaʻo fiber, B a me nā mea hao),ʻaʻole hiki iāʻoe ke paʻi i ka mea piha piha. Hoʻokomo i nā pāpū i loko o kahi tortilla me kahi cheese a me ka salsa, aʻaʻole i loaʻa iāʻoe kahi kakahiaka kakahiaka nui wale, akā, ua makaukau e hele i ka wā e noho anaʻoe.
ʻO kahi hua'ōlelo mai
I ka wā eʻai aiʻoe i ke kakahiaka kakahiaka nui, ponoʻoe e mālama i ka nuiʻole o ka protein i nā lā a pau. Pono kāu mau pilikua eʻokoʻa e pili ana i kou makahiki a me ka pehea o kāu hana, akāʻo ka'ōlelo maʻamau,ʻo ka nui o ka poʻe eʻai ana i 2,000 calories i kahi lā e pono ai 75 a 100 maumu o ka protein i kēlā lā kēia lā.
Puna
Leidy HJ et al. ʻO ka hopena maikaʻi o kahi kakahiaka kakahiaka nui aʻe i nā meaʻono, hormonal, a me nā hōʻailona neural e hoʻolālā i ka mālamaʻana i ka mālamaʻana i ka pono o ka mālamaʻana i ka nui / obese, "nā mākaʻikaʻi kakahiaka," nā kaikamāhine'ōpio. Ka NupepaʻAmelika Hui Pūʻali. ʻApelila 2013.