Wahi a nā poʻe akamai i kaʻaila, 2018 ka makahiki eʻai i nāʻano mea kanu a pau. ʻO nā mea kanu i nā meaʻai i loko o ka protein kekahi mau mea iʻimiʻia a loaʻa pū kekahiʻano iʻikeʻoleʻia. E maʻalahi ma mua o kāu e noʻonoʻo ai i ka loaʻaʻana o kēia mau meaʻai hoʻokiʻekiʻe kiʻekiʻe i kaʻai o kāuʻohana i kēlā me kēia lā. Eia kekahi mau mea momona waiwai nui loa, i uluʻia mai nā mea kanu.
Paena 101
E nānā i nā amino acids i loko o nā puke haʻawina biology aʻikeʻoe he mau papa hana hoʻomalu lākou. Me keʻano hoʻohaʻahaʻa haʻahaʻa o lākou,ʻo ka'āpana amino kekahi mea nui o ka olakino. Ua liloʻo Amino acids a me ko lākou mau waiwai olakino i nā hua'ōlelo palekana pono'ī akā ua paʻakikī nui ka'enekema i hope o lākou.
Keʻai kākou i nā meaʻai waiwaiʻona i ke kinona, ua wāwahiʻia i loko o kā lākou mau amino acids. ʻO nā meaʻai likeʻole nāʻano amino āpau. He iwakālua amino acid i ka manawa a pau i komo i loko o ke kino, ua hoʻopiʻiʻia a hoʻonohonoho houʻia e lawelawe i nā hana nui e like me ka hanaʻana i nāʻiʻo o ka muscle, i mea e pale ai i ka wai, hana paʻaʻole, a me ka hana enzyme.
Ke hoʻoholoʻana i nā meaʻai o ka momona eʻai ai,ʻo ka pahuhopu e hoʻopau i nā hale āpau. ʻAi nā meaʻai e like me ka meaʻai, nā hua, a me ka waiu wai loko o nā amino acid 20 a pau, akā e nalowale ana i kahi aʻoi aku paha ka amino acid.
E koho i nā mea kanu nā mea kanu e hui me ka 20 amino acid quota, aʻo nā mea'ē aʻe, i ka wā iʻaiʻia ai i kekahi mau hui, e hiki nō hoʻi ke hālāwai pū me kēia mau pono. Eia kekahi laʻana,ʻo ka laiki a me nā pī kekahi e hui pū me ka 20 amino a pau.
ʻO nā kohoʻana i nā kumuhana no ka pilikino eʻoluʻolu ana mai ka nuiʻana o ka poʻe i lalo i ka momona momona ke hoʻohālikelikeʻia i nā meaʻai i hānaiʻia e nā holoholona.
Lawe pū nā mea kanu i nā kiko no ka'ōnaehana hoʻomehana maikaʻi a loaʻa i kahi kapuaʻi kalapili liʻiliʻi. Aia i loko o nā kumukūʻau nāʻano pono'ī a me nā antioxidants e pale ana i nā pūnaewele a me ka hakakāʻana i loko o ke kino.
Nā Pūnaewele Pūnaewele Kūikawā
He nui nāʻano eʻoluʻolu ai i nā meaola hoʻomalu i nā kumu lāʻau ināʻoe e hele maʻamau i kēia mau meaʻaiʻaiʻehiku. Mahalo i ka mahalo nuiʻia o nā meaʻai i kanuʻia e nā lāʻau,ʻo kēia mau meaʻai e maʻalahi a maʻalahi ke loaʻa ma kāu hale kūʻai.
Aloha
Ua hāʻawiʻia ka mīkini lohe i nā meaʻai mela like edamame, ka tofu a me ka waiū wahie i ka inoa maikaʻiʻole. E hoʻokuʻu i ka'ōpiopio i waho a apo i kēia mau meaʻai, no ka mea, he nui ka maikaʻi o ke olakino olakino. ʻO ka mea momona a me nā meaʻai pāʻani ka momona a hiki mai i nā lako kūpono o nā amino acid, nā mea like i loaʻa i ka meaʻai. Eʻoluʻolu i ka hoʻopiliʻiaʻana o nā hua i kālaiʻia , i'ōpalaʻia i loko o ka umu wela, aiʻole ia i paʻiʻia i loko o ka pā palahalaha me kahi mauʻaila o kaʻaila a hoʻolālāʻia me ka paʻakai. ʻO ka waiū kululu i loko o nā'ōmoleʻehiku o kaʻehu ma hoʻokahi kīʻaha kapu. ʻO ka mahele like o ka waiū bipi kau i nā kalaʻewalu. Hoʻomaopopo pūʻia ka waiūpaʻa me ka lāʻauʻaila D a me ka calcium, a lilo ia i meaʻoluʻolu maikaʻiʻole no kaʻai, ka laleʻa, a me ka kukeʻana.
Lentils
ʻO nā lentils he legume paʻakikī maikaʻiʻole no ka mea mai ke kūlana palekana e loaʻa iā lākou. Hoʻopiliʻia nā Lentils i kahi nui o nā meaʻai, e like me nā momona maikaʻi a me nā pūpū momona waiwai. Me ka pālua o ka'enela protein i ka quinoa a me ka loina lōʻihi o nā huaora a me nā alumina, pono lākou eʻai pinepine. E hoʻohana i nā lepa ma nā soup, nā kapuahi , nāʻaoʻaoʻaoʻao, a me nā papa hana nui e like me nā kī kapu a me nā kīti. Hiki ke hoʻohanaʻia hoʻi nā Lentils e like me kahi meaʻai i kahi iʻa i nā mea huli no nā mea pihi a me ka chili.
ʻAi
Eʻike i nāʻano e hōʻoia i nā nūnū liʻiliʻi e like me nā'alemona, ka walnuts, a me nā'ōpala i kāu mauʻai a me nā pōhā. ʻO kēlā me kēiaʻano paʻakai eʻike ana i kā lākou mau kumu pilikino kūikawā kūikawā a aia kahi lumi no lākou a pau i ka meaʻai maikaʻi.
ʻO ka omega-3 mau huakai waiwai e hoʻoulu i kahi mea hoʻokahi a me ka element element i smoothies a hana i kahi meaʻai maikaʻi loa i nā meaʻaiʻai. Kūpīʻia nā'alemona Crunchy me ka huaʻona E (kahi antioxidant mana) a he ala maʻalahi ke pale i ka hihia awakea o nā munchies. Hiki nō hoʻi ke hoʻohanaʻia nā'alemona no nā lālā maikaʻi o ka granola homema , ka wai'alemona, a me nā muffins. ʻO ka hōʻoluʻoluʻoluʻolu,ʻo ka haʻalulu o nā'ōpala he mea hoʻolaha maikaʻi e hoʻoulu ai i ka paʻi a me ka laiki . E hoʻonoe i nā mīkini i ka wai i ka pō a laila hui pū i ka hoʻohuiʻia i loko o ka paina a me ka'ōpala e like me ke kāpili vegan no kaʻaila.
Quinoa
ʻO Quinoa he mea kanuʻokoʻa ka mea like me ka'ōhua piha o nā amino acids e like me ka meaʻai. He huaʻuʻuku nā Quinoa i hiki ke hoʻohanaʻia i kaʻaila a iʻokiʻia i ka hulu, i ka pale anu a me ka mahana. ʻO Quinoa hoʻi i hana i kahi koho kūikawā maikaʻiʻole kūponoʻole no nā mea i'ōwiliʻia a me nā mea'ūmā. ʻO kēlā kīʻaha kīʻaha o ka quinoa kope i loko o ka fiber, hao aʻewalu kalamu o ka mea. Hana i nā pika ma ka pahu nui i ka lā mua o ka lāʻai,ʻo ia wale nō i kahi 20 mau minuke e hoʻomākaukau ai.
ʻO ka pīnati
E nānā aku i kēlā aku sandwiches no ka lunchbox a hoʻohana i ka pata o ka pīnī no ka hāʻawiʻana i ka meaʻono, keʻano a me ka pono o ka pono no nā ulana palaʻai, nā palaʻaleʻa, nā kīʻaha hale. ʻO kēlā me kēia papaʻelua-punetuni ka lawelaweʻana o kēia'ōpiopio'ōpiopio i piha iʻewalu kalamu o ka protein, a me nā momona momona momona. Ke kūʻai akuʻoe i ka pahu o ka wai pīkī pēpē, eʻimi i kahi mīkini me ka papa inoa mea maʻalahi (ke pīni a me ka paʻakai) ma mua o nā mea i hanaʻia a me ke kō.
ʻO nā'ōpena
ʻO nā piʻa kekahi o nā meaola maikaʻi i kanuʻia. I loko o hoʻokahi kīʻaha o ka moa (pahūnzo) e loaʻa iāʻoe he 15 mau palena protein a me ka hapalua o ka wela o kaʻai. E hoʻomoʻi i ka moa i ka toastocoa, ka mea kanu aiʻole nā huaʻala aiʻole e hoʻomohu i kahi hummus no kaʻokiʻana a me ka hoʻolahaʻana i nā kohu. Hiki ke hoʻomaʻamaʻaʻia a hoʻomapalaʻia i ka mīkini ulaula, a hoʻokuʻuʻia i ka umu no ka meaʻai lima.
Chia Seeds
Uaʻikeʻia no ka nuiʻana o nā momona omega-3 a me ko lākou hiki ke ulu i loko o nā mea kanu'ōmaʻomaʻo o nā hua'ōmaʻomaʻo, he nui nā pono maikaʻi o ka huaʻano chia. I ka wā e paʻakikī a paʻakikī keʻimi i ka meaala, ua heleʻo chia i keʻano. He mau mea hoʻokipa kaulana ia no nā pālehoʻoluʻolu akāʻaʻole iʻike ka hapanui o ka chia i nā mea momona maikaʻi. Elua punetūpō o nā huaʻano chia heʻeono kaona o ka protein a me ka lapaʻau nui o ke fiber. E hoʻolālā i nā huaʻano chia me ka yogurt, ka wai alamona a me nā hua a me nā mea i kāpalaʻia a me ka hale kūʻai i loko o ka pahu hau hau i ka pō a hiki i ka wā e hiki mai ana i kahi pōkole chia. E hoʻopili i kekahi mau pupuhi i loko o ka pahūni a hui me ka wai a hoʻohanaʻia e like me ke paniʻana o ka hua manu i nā muffins a me nā mea i hoʻomoʻaʻia.