ʻElima ʻano hua i manaʻo ʻia he kiʻekiʻe i ka protein

ʻElima ʻano hua i manaʻo ʻia he kiʻekiʻe i ka protein

He mea koʻikoʻi ka protein i ka ulu ʻana a me ka hoʻoponopono ʻana i ka ʻiʻo, a pili pū kekahi i nā hana immune, ʻiʻo a me ke koko, a inā e ʻimi ke kanaka e lilo ke kaumaha, hiki i kahi hoʻolālā meaʻai kiʻekiʻe ke kōkua i ka hoʻokō ʻana i ka pahuhopu.

Wahi a Eating Well, ʻo nā koho protein kiʻekiʻe i ʻike ʻia he mau protein holoholona e like me ka ʻiʻo ʻulaʻula, ka moa, a me ka iʻa, akā aia kekahi mau meaʻai mea kanu ʻē aʻe, e like me kekahi mau huaʻai, i loaʻa nā pae kūpono o ka protein me ka nui o nā meaʻai ʻē aʻe. e like me ka fiber, antioxidants, a me nā meaʻai he mea kūʻē i ka maʻi, e hoʻohui maikaʻi i ka meaʻai i kēlā me kēia lā.

ʻO ka ʻai ʻana i nā huaʻai hou e hiki ke kōkua i ka hōʻemi ʻana i kou pilikia o nā maʻi he nui, ʻoiai e hāʻawi pū ana i nā pōmaikaʻi no ka mālama ʻana i ke kaumaha a me ka hāpai ʻana i ka ʻelemakule olakino.

ʻOiai ʻaʻole i loaʻa ka hapa nui o ka protein i hoʻohālikelike ʻia i ka moa a me nā kumu holoholona ʻē aʻe, e like me ka mea ʻike meaʻai ʻo Nicole Rodriguez, e komo pū me ia i ka ʻai ʻana i kēlā me kēia lā, ʻoi aku ka maikaʻi o nā ʻano i loaʻa ka hapa nui.

Eia nā ʻano huaʻai me ka nui o ka protein:

1. Guava

Aia i loko o ke kīʻaha guava he 4.2 grams o ka protein, me 9 grams o ka fiber, a i ʻole kahi hapakolu o ka pono o kēlā me kēia lā.

2. Kāleka

ʻO ka Jackfruit, ʻike ʻia hoʻi ʻo ka naka, he hua ʻāina ia mai ʻAsia, ʻApelika, a me kekahi mau wahi o ʻAmelika Hema ma ʻAmelika Hui Pū ʻIa.

Ma waho aʻe o ka 2.6 grams o ka protein no kēlā me kēia kīʻaha kīʻaha, loaʻa i ka jackfruit he 2 grams o ka fiber a he kumu maikaʻi ia o ka potassium.

3. ʻAiki

He mea hoʻohui maikaʻi ʻo Berries i kahi meaʻai fiber kiʻekiʻe, akā ʻoi aku ka nui o ka protein i nā ʻeleʻele ma mua o nā huaʻai ʻē aʻe. No ka hoʻohālikelike ʻana, loaʻa i kahi kīʻaha blueberries ma kahi o 1 grams o ka protein, aʻo ke kīʻaha o nā ʻeleʻele i loaʻa ʻaneʻi ʻelua o ka nui. ʻOiai ke hāʻawi nei nā huaʻai a pau i kā lākou mau phytonutrients ma muli o nā puaʻa kala i loko o ko lākou ʻiʻo, loaʻa nā ʻeleʻele i nā anthocyanins, hiki ke kōkua i ka pale ʻana i ka puʻuwai a me ka lolo.

4. Avocado

Loaʻa i ka hapalua o ka avocado he 1.5 grams o ka protein. ʻO nā mea i loko o nā hua avocado pū kekahi me ka fiber ma 5 grams no ka hapalua hua, me ka momona maikaʻi.

5. Pomegerane

Hāʻawi ka hapalua kīʻaha o nā hua pomegerane ma kahi o 1.5 grams o ka protein. Hāʻawi pū nā hua pomegranate i 3.5 grams o ka fiber, a ua waiwai pū lākou i nā antioxidants i kapa ʻia he anthocyanins.

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