Pono ka protein no ka hana a mālamaʻana i nāʻokoʻa a me nāʻano o kou kino. ʻO kekahi o nā hormones a me nā'āpana o kāu pūnaewele hoʻopunipuni ka hanaʻia no loko mai o ka pilina. ʻO kou pono i ka pono o ka pono e pono ai kāu makahiki, ka nui o ke kino, a me ka wahine.
'Ōlelo pinepine ka poʻe heluhelu iaʻu i ka nui o ka pilikino e makemake ai lākou, a he mea nui lākou eʻike aiʻaʻole ia e like me kā lākou i manaʻo ai.
Ua hōʻike kaʻAhahuiʻAmelika Hui PūʻIa (USDA) e pili ana i kahi 15 a 20% o kāu mau calorie mai ka pilina. ʻO kēlā me kēia'āpana kīponaʻehā calories, no laila he 2,000 calorie i kēlā lā i kēia lā,ʻo ia hoʻokahi 75 a 100 grams o ke kinona ma ka lā. ʻO ka mea eʻai i 1,500 calories i kēlā lā i kēia lā, e pono iā 55 a 75 mau kalamaka ma ka lā.
He pālahalaha kēia, akā, hiki iāʻoe ke hōʻemi i ke kauʻana i kāu mau kinetona i kou kaumaha o ke kino. Pono ka'elio maʻamau e pili ana i kahi 0.8 grams o ke kinona ma hoʻokahi kilokika o ka momona ma ka lā. Hoʻokahi kilogram e like me 2.2 paona, no laila, e pono ana i kahi kanaka e kaupaona he 165 paona (75kg) e pili ana i 60 grams o ke kinona ma ka lā.
ʻO kekahi mau meaʻaeʻa no ke kaumaha e hōʻike ana i kou hoʻopaʻaʻana i ka pilina, akāʻaʻole pono paha ia. Akā,ʻo kaʻaiʻana i kahi momona liʻiliʻi me kēlā me kēiaʻai, hiki iāʻoe ke hoʻonui i ka lōʻihi, eʻoluʻoluʻoe e koho i nā kumu waiwai pilikino e pono aiʻoe.
He aha nā punahele palekana maikaʻi loa?
No nā mea kanu a me nā kumu holoholona ka pilina.
ʻAʻole ponoʻole ka hopena āu eʻai ai (keʻoleʻoe he meaʻai meaʻai a me ka vegan), pehea ka mea nui i kāu hanaʻana i nā kinipona i ka lumi kuke. ʻO kahi kumu punaemaika maikaʻi kahi i hoʻomākaukauʻia ma ke ala e hōʻanoʻole i ka momona, ka paʻakai a me ka sodium hou.
ʻO nā meaʻai, nā mea kanu, nā iʻa, nā iʻa, nā hua manu, a me nā hua laʻa he punahele maikaʻi loa o ka protein.
ʻO ke kohoʻana i nā'āpana momona liʻiliʻi o kaʻiʻo aiʻole ka weheʻana i kaʻili mai ka moa a me ka puakiko he ala maikaʻi ia eʻoki ai i nā calorie'ē aʻe. Hiki i nā iʻa iʻa nui e like me ka waiona, ka tuna a me ka hānai hana i nā koho kōlekana maikaʻi no ka mea he waiwai nui lākou i nā omega-3'eleʻa momona .
ʻAʻole makemake wau e hoʻopoina e pili ana i nā kumu kanu o ka pilina. ʻO nā lemu, nā hua a me nāʻanoʻano, he mau puna maikaʻi maikaʻi ia o ka protein, akā, he mau'āpana liʻiliʻi nā huaʻai a me nā'ā'ī. A e like me kaʻu i'ōlelo ai no nā palekana holoholona, mālamaʻoe i kou olala ma ke kohoʻana i nā meaʻai a me nāʻano kuke e mālama ai i ka maikaʻi o ka pono. E like me kēia:
- E hoʻohana i ka tofu ma kahi o kaʻiʻo i kahi paʻi.
- E koho i nā hua'ōpiʻomaʻa hou aiʻole nā'ōpala ma kahi o nāʻano i hōʻailonaʻia a me nā kōkoʻa i kōʻia.
- E hōʻiliʻili i nā hua a hua paha i kahi salala nui a mālama iā ia i meaʻai.
- E hoʻohana i nā kīʻaha maloʻo e like me ke kuana, kaʻili a me nā pīniʻeleʻele i lilo i kumu punae kumu mua no kekahi mauʻai.
- E ho'āʻo i ka quinoa ma kahi o ka laiki a me ka'ailala e like me kaʻaoʻaoʻaoʻao.
Palo a me ka hoʻomaopopoʻana i ka lawelaweʻana i nā makai
Eia ma kahi o ka nui o nā meaʻai pūpū e hewa. Hoʻokahi like me ka hua hoʻokahi, 3 a 5 'auneke o kaʻiʻo, ka moa a me ka iʻa, 1.5' auneke o ka liʻi a iʻole 12 walnuts. No laila,ʻo kaʻoihana o ka meaʻai, ka moa a me ka iʻa, e like paha ia me ka nui o ka poho o kou lima, aʻo ka hanaʻana i ka nihi, ua like ka nui me kaʻelua o nā niho (6 mau lima'ā'ī,ʻaʻole i ka 12 a 20 mauʻaoʻao nui. a me nā kēmu Dragons).
Puna:
ʻO'AlahuiʻAmelika Hui PūʻIa, koho i koʻu'ōpala. "ʻO nā mea a pau e pili ana i ka Pūʻai Hana Hana."