Loaʻa i ka pale a me ka hao i loko o kāu meaʻai meaʻai
Inā he mea'onihini meaʻaiʻoleʻoe aʻaʻoleʻai i kaʻiʻo, hiki iā ia ke hoʻonui i ka hoʻolālāʻana e loaʻa nā protein no ka hale muscle a me ka hoʻonaʻauao hāpai. Pono pono nā kānaka Vegetarian e mālama i ka hao, ka zinc, a me ka B12, hiki ke hōʻeha i ka hana a me ka ikaika hana hoʻonaʻauao .
Eia nā kōkua ma hope nei e kōkua i nā meaʻai mea makemake e loaʻa nā mea nui mai nā papahana aʻo ikaika.
Pehea e loaʻa ai kahi palekana kūpono ma kāuʻai
ʻO ka papahanaʻAmelika o ka Sports Medicine mele i kēia manawa no ka hale o nā mīkini maikaʻi i ka ikaika o ka meaʻaleʻale 1.2 a 1.7 g · kg-1 ke kaumaha o ke kaumaha · d-1 (0.5-0.8 g · lb-1 ke kaumaha o ke kaumaha · d-1). ʻAʻole heʻikeʻikeʻepekema iʻoi aku ka nui o ka waiwai o ka ikaika a me ka nui ma mua o 2.0 maumu o ka protein i ke kilokilo o ke kaumaha kino.
Hiki iāʻoe ke lako i ke kalapona ma o ka hoʻokomoʻana i nā hua laʻa momona liʻiliʻi a me nā kumu waiwai ulu waiwai waiwai, e like me ka soy, i kāuʻai. Hiki ke hoʻohana i nā kumu hana lapaʻau e pili nei i nā meaʻai meaʻai:
- Milk, 8 an, 8 maumu
- Tofu, 3 oz, 15 grams
- ʻO Yogurt, 8 an, 8 maumu
- Kēkelē, 3 ohau, 21 grams
- Ka pīnati peanut, 2 tbsp, 8 grams
Pehea e loaʻa ai ka nani i loko o kāuʻaʻai
Heme hao kaʻano o ka hao māmā i loaʻa i loko o ka meaʻai holoholona. Ināʻoe eʻai i ka iʻa aiʻole ka moa, loaʻa iāʻoe kēiaʻano hao, akā ināʻaʻoleʻoe eʻai i kaʻiʻo, ponoʻoe eʻike i nā kumuhana hao'ē aʻe.
ʻAʻole hiki i ko mākou kino ke komo i ka hao heme hao -ʻo ka mea i loaʻa i loko o nā mea kanu - e like me ka hao e lawe mai i nā mea holoholona. ʻO nā meaʻaiʻaiʻole,ʻo nā wāhine hoʻolālā wahine paha, pono lākou e nānā i kā lākou mau meaʻai hao. ʻO nā kumu maikaʻi o nāʻanoʻole heme,ʻo ia nā'ōpala'alaʻula, nā lau naheleʻeleʻele, nā fiku, nā lelo a me nā pī pike, a me kekahi mau hua maloʻo.
Pehea e Loaʻa ai i ka Hua'ōlelo C i kāu Diet
ʻO ka Vitampa C i loko o nā huaʻai, nā mea kanu, a me nā meaʻai'ē aʻe e kōkua i nā meaʻaiʻole e hoʻomohu i ka hao mai nā meaʻai'ē aʻe, no laila he mea maikaʻi eʻai i nā meaʻai i kēlā me kēia pāʻina. E noʻonoʻo eʻai i ka hua'alapona me ka'āpana palaoa o nā huaʻameʻa ikaika a paʻa i ka palaoa a iʻole ka waiʻona me ka pī.
Pehea e loaʻa ai ke kūponoʻo B12
Ma muli o ka loaʻaʻana o ka huaʻai B12 wale nō i nā hua holoholona,ʻo ia kekahi o nā meaʻai manuahi nui loa e nalowale ana mai nā meaʻai o nā meaʻaina meaʻai. No ka hoʻonuiʻana i ka B12 (ponoʻoe i kahi liʻiliʻi liʻiliʻi, 2.4 mau mīkini kiʻi wale no i ka lā) e ho'āʻo eʻai i nā mea hana i hanaʻia i ka B12 e like me ka soymilk, a me kaʻai. Hiki iāʻoe ke hoʻomāʻona B12 inā eʻaiʻoe i nā hua, ka lihi, ka waiū, a me ka yogota.
E pale i nā meaʻai e pāʻani me ka mea hao
Aia kekahi meaʻai i nā meaola e kāohi i ka laweʻana o ka hao ma loko o ka'ōpū. Kapalapala, nā kīʻaha a pau, nā lālā, nā lemu, a me ka'ōnihi ka mea e hihia ai me ka huhū hao a pono e hui pūʻia me ka huaʻo C no ka hoʻonuiʻiaʻana o ka hao.
Kūkākūkā i kāu Doctor no nā mea hoʻopiha
ʻOiaiʻaʻole pono e hoʻohanaʻia nā meaʻaiʻai no kaʻaiʻana i ka meaʻaiʻole, aia kekahi mau manawa e hiki ai iā lākou ke kāohi i nā hemahema. Ponoʻia, pono e kūkākūkā i ka hoʻohanaʻana i nā mea kīpī me kāu hui mālama ola.
Hoʻokomoʻia nā mea pāʻani eʻai i ka meaʻai kaulike e komo ana i nāʻano meaʻai likeʻole, akā, hiki i nā mea pāʻaniʻai ke hiki ke hōʻoiaʻaʻole pono lākou eʻai i kaʻiʻo i mea e lako ai ka pono no ke kūkuluʻana i ka ikaika. Inā makemake kou manaʻo e pili ana i kou kūlana olakino, ponoʻoe e kamaʻilio me kāu kauka aiʻole kekahi meaʻai mea lawaiʻa i kākauʻia e nānā i kāuʻaiʻai a me nā'ōlelo aʻo.
Nā kumuhana
Nutrition & Athletic Performance - Hawaiian College of Sports Medicine Position Stand [http://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx], Medicine & Science in Sports & Exercice: Malaki 2009 - Volume 41 - Paukū 3 - pp 709-731
D. Enette Larson-Meyer, PhD, RD,'ĀINA. Nā MeaʻEleʻele MeaʻAu: Nānā meaʻai a me kaʻaiʻana i nā hoʻolālā no ka hoʻolālā a me ka hana, Human Kinetics