Ma muli o ka loaʻaʻana o nā kamaliʻi i kā lākou calorie a me ka meaʻai mai ka waena mai o kaʻaina palaoa, e mākaukau me ka'ōpū o nā pōʻai pūpū maikaʻi no kāu mau keiki. He mea nui ka protéin no ka uluʻana a hoʻopihaʻia hoʻi, no laila, hanaʻelua kona calorie (a hāʻawi iāʻoe i mau minuke he mau minuke ma mua o ka noiʻana o nā'ōpiopio no kā lākouʻaina hou).
ʻO ka protein kahi mākia kūpono o ke kino.
ʻO kā mākou mau pūnaewele a me ka hapa nui o kā mākou'ōpū i loko o ka protein. Hoʻohana ke kino i ka protein no ka hoʻoponoponoʻana i nā pūnaewele a no ka hanaʻana i nā mea hou. No laila pono mākou e hoʻopiha i kā mākou mau lakoʻai i nā meaʻai i nā meaʻai. He mea nui loa kēia i ka wā'ōpiopio, i ke'ōpiopio, a me ka hāpaiʻana i ka manawa e hana nui ai ke kino i ka ulu a ikaika.
Hoʻokumuʻia nā pāʻani i 22 amino acid likeʻole . Hiki i ko mākou mau kino ke hana i kahi hapalua o lākou (13 amino acids). ʻO ke koena, e loaʻa iā mākou mai kaʻai. Loaʻa kēia mau amino amino maʻamau i loko o nā palekana holoholona, e like me kaʻiʻo, nā hua, a me nā hua laʻau (i kapaʻia nā hoʻomalu kūpono). Hiki i nā mea vegetarians a me nā vegans ke loaʻa iā lākou ma o ka hoʻohuiʻana iʻelua mau māmā maikaʻiʻole i nā kumu kanu: nā pīni, ka peʻa, nā nūnū, nāʻanoʻano, a me nā pua. ʻO nā mea Soybe iʻole -ʻo lākou ka pilina piha piha.
26 Nā manaʻo no nā Snack Snain Snacks for Kids
E ho'āʻo i kekahi o kēia mau meaʻai meaʻai, akā e makaʻala no ka paʻakai a me ka momona i loko o kekahi mau meaʻai kiʻekiʻe-protein.
Ua maikaʻi nā meaʻelua (ʻo ia hoʻi ke kūpono) i nā liʻiliʻi, akāʻaʻole makemakeʻoe e pale i ia.
- nāhi liʻiliʻi momona (nā lāʻau, nā pulu, nā'āpana, nā'āpana)
- ka momona wahie, ka waikiko balaka-low-sugar
- sliced turkey, ham, ai 'ole ka pipi moa
- ka huakū turkey, kaʻiʻo meaʻai, aiʻole nā'īlio wela
- hiki ke maʻa i ka momona, akā,ʻoi aku ka paʻakai ma ka paʻakai)
- nā hua'ū pa'ū
- nā hua
- nāʻanoʻano (paukena, haʻalulu)
- ka pīnī pēpē a me nā mea'ūlū
- kaʻu hulu
- ka hummus a iʻole nā mea momona'ē aʻe
- ʻulaʻula (nāʻano Helene i loaʻa ka pilina hou)
- tofu
- edamame (soyena nui)
- kālua liʻiliʻi
- ʻo ka pīpī'ōpala
- nā pīkī a me nā'āpana hana i hanaʻia me ka protein, aiʻole ka mea i hanaʻia me ka mea i kāluaʻia me ka pauka lepo (ua aneane uaʻoi aku ka maikaʻi o ka homemade)
Pehea e pili ana i nā pale pāʻani?
ʻIkeʻoe i nā kī pāpaʻa i ke kūʻaiʻana no nā mea pāʻani, wāhine, a me nā mea'ē aʻe no nā keiki. ʻO ka mea maʻamau,ʻaʻole pono kēia mau mea, no ka meaʻo ka hapa nui o nāʻAmelika, nā'ōpiopio a me nāʻelemakule, loaʻa ka nui o ka protein i kā lākou meaʻai. Ināʻoe i loko o kahi kuihi a pono e hoʻololi i kaʻai, hiki ke kūpono ka paena pūmua ma muli o ka pinepine o ka wai liʻiliʻi ma mua o ka'ōleloʻana, ka pāpale granola a me nā kaomi.
Akā i ka loaʻaʻana o nā calories nui i nā pale pūnaewele, inā paha i hoʻolālāʻia lākou no nā poʻe haʻukiʻeleʻele. ʻO nā kamaliʻi a me nā'ōpio e hana nui ana eʻoi aku ka maikaʻi o ka loaʻaʻana o kā lākou protein mai nā kumuʻai'ē aʻe, e like me nā pōkeke ma luna a, i ka wāʻai, nā meaʻai, nā iʻa, a me nā mea momona momona.