Pehea ʻoe e hoʻololi ai i ka momona i protein?

Pehea ʻoe e hoʻololi ai i ka momona i protein?

Pono e komo i loko o ka meaʻai kaulike ka nui o nā macronutrients, me ka protein kekahi o nā meaʻai nui loa e ʻai ai ke kanaka. Akā ʻoi aku ka maʻalahi o ka ʻōlelo ʻana ma mua o ka hana ʻana i ka hōʻoia ʻana i ka lawa ʻana o nā mea maikaʻi.

Ua hōʻike ʻo Kauka Michael Moseley, ka meaʻai meaʻai kaulana, a me ka hōkū TV kaulana, i kekahi mau kumu o ka protein, nāna i lawe ponoʻī, e kaulike i kāna ʻai. Pono nā Macronutrients no nā "iwi olakino" no ka mea e ʻae lākou e kūkulu a mālama ʻia ka ʻiʻo.

100 grams no ka lā o ka protein

Ua hāʻawi ʻo Kauka Moseley i ka wehewehe kikoʻī i ke ʻano o kāna hoʻonohonoho ʻana i kāna mau alakaʻi ponoʻī no ka hoʻomaʻamaʻa maikaʻi ʻana, me ka ʻōlelo ʻana he "66 ona makahiki, ikaika ikaika, me ke kaumaha ma kahi o 80kg", a ua manaʻo ʻo ia e "ʻai ma kahi o 100g. puʻunaue like ʻia ka protein i kēlā me kēia lā ma waena o nā meaʻai".

Ua hōʻike pū ʻo Kauka Moseley pehea e hiki ai i nā kānaka ke hoʻohui i ka protein i kā lākou mau meaʻai pilikino, a kaʻana like i nā meaʻai he nui i piha i ka protein no ka ʻai ʻana, ʻoiai ʻo ka loaʻa ʻana ma kahi o 20 grams o ka protein ma ka liʻiliʻi loa i kēlā me kēia pāʻina ʻo ia ke ʻano o ka ʻai ʻana i ka ʻiʻo a i ʻole ka iʻa ʻelua i ka lā, e kūʻē ana. Me ka meaʻai Mediterranean, kahi a Kauka Moseley i paipai ai, ʻo ia hoʻi ka ʻai ʻana i nā iʻa liʻiliʻi a me nā ʻiʻo liʻiliʻi loa, me ka ʻai a me nā legumes.

ka iʻa a me ka tofu

Ua ʻōlelo ʻo Kauka Mosley he mea paʻakikī ka loaʻa ʻana o ka protein olakino i ka meaʻai, akā hiki ke ʻai ʻia ka iʻa ʻaila ma ka liʻiliʻi ʻekolu manawa o ka pule, ʻoiai e hoʻāʻo ana e kaupalena i ka ʻai ʻana o ka ʻiʻo ma lalo o 100g i ka lā a hiki ke hoʻohana ʻia ka tofu ma ke ʻano he meaʻai.

Lentils a me ka Greek yogurt

Ua ʻōlelo hou ʻo Kauka Moseley, "he mea makemake nui ʻo ia i nā lentils, he mea liʻiliʻi, piha i ka fiber a me ka protein, a [ʻo ka pōmaikaʻi] he nui nā meaʻai ʻono [no ka ʻai ʻana iā lākou]. He ʻaina kakahiaka maikaʻi hoʻi ka yogurt Greek momona piha, a i ʻole e hoʻohui i nā nati a me nā hua [no ka mea ʻono]," wahi āna, me ka ʻike ʻana ua kānana ʻia ka yogurt Helene no laila "ʻoi aku ka nui o ka protein ma mua o ka yogurt maʻamau."

Hoʻihoʻi hou i nā carbohydrates a me nā momona

Ua wehewehe ʻo Kauka Moseley i ka mea nui o ka loaʻa ʻana o ka "protein kiʻekiʻe kiʻekiʻe" inā e hoʻāʻo ana ke kanaka e hoʻemi i ke kaumaha, e ʻōlelo ana ʻo ka nui kūpono i kēlā me kēia ʻai ʻo "ma kahi o 800g" o nā hua manu, iʻa, ʻiʻo, lentils a tofu. ʻOi aku ka ʻokoʻa o kona hopena i nā ʻakika a me nā momona, ʻoiai ʻaʻole mālama ke kino i ka protein, no laila he mea nui e ʻai i nā kumu protein maikaʻi i kēlā me kēia lā e ʻohi ai i nā pōmaikaʻi.

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