19 Nā Meaʻai Protein kiʻekiʻe a pehea e ʻai hou aku ai iā lākou

Anter

• 1. Edamame
• Nā meaʻai e hoʻāʻo:
• 2. Nā Lētē
• Nā meaʻai e hoʻāʻo:
• 3. Nā pīni pinto
• Nā meaʻai e hoʻāʻo:
• 4. ʻO Chickpeas
• Nā meaʻai e hoʻāʻo:
• 5. ʻO ka pīni Mung
• Nā meaʻai e hoʻāʻo:
• 6. Nā piʻo Fava
• Nā meaʻai e hoʻāʻo:
• 7. ʻO ka pī Lima
• Nā meaʻai e hoʻāʻo:
• 8. ʻO nā pī piʻomaʻo
• Nā meaʻai e hoʻāʻo:
• 9. Quinoa
• Nā meaʻai e hoʻāʻo:
• 10. Laiki ʻāhiu
• Nā meaʻai e hoʻāʻo:
• 11. Pistachios
• Nā meaʻai e hoʻāʻo:
• 12. ʻAalemona
• Nā meaʻai e hoʻāʻo:
• 13. Kupu mai ʻo Brussels
• Nā meaʻai e hoʻāʻo:
• 14. Nā hua Chia
• Nā meaʻai e hoʻāʻo:
• 15. Kōlea momona melemele
• Nā meaʻai e hoʻāʻo:
• 16. ʻUala
• Nā meaʻai e hoʻāʻo:
• 17. Asparagus
• Nā meaʻai e hoʻāʻo:
• 18. Broccoli
• Nā meaʻai e hoʻāʻo:
• 19. ʻApekila
• Nā meaʻai e hoʻāʻo:

He mea nui e hoʻopili i nā kumuwaiwai olakino o ka protein i kāu papaʻai i kēlā me kēia lā. Kōkua ka Protein i kou kino me nā ʻano hana nui a kōkua iā ʻoe e mālama i ka nui o nā mākala.

Ke noʻonoʻo ʻoe i ka protein, steak a i ʻole ka moa i hiki i kou noʻonoʻo. Akā inā ʻaʻole ʻoe he ʻai nui, loaʻa iā ʻoe nā koho ʻē aʻe e hōʻoia i ka loaʻa ʻana o ka protein i makemake ʻia e pono ai i kou kino.

Mai hopohopo, no ka mea, aia ka nui o nā mea kanu momona i loaʻa i ka makahiki. E hoʻāʻo i kēia mau koho no ka nui o nā ʻano. Hiki iā ʻoe ke leʻaleʻa i kēlā me kēia o lākou ma ke ʻano he ipu ʻaoʻao, a i ʻole i nā ʻano ʻokoʻa like ʻole no ka hoʻopihapiha ʻana i ka papa nui.

E hoʻomanaʻo e loli paha ka ʻikepili protein ma muli o ka hoʻomākaukau ʻana i kēlā me kēia mea kanu. Kūlike nā kumukūʻai ma lalo i ke ʻano kuke no kēlā me kēia meaʻai.

1. Edamame

Huina protein: 18.46 gram no kēlā me kēia kīʻaha (hoʻomākaukau ʻia mai ka paʻahau)

Inā ʻai wale ʻoe i ka edamame ma kāu hale ʻaina sushi kūloko, ua hiki i ka manawa e hoʻomaka ai e leʻaleʻa ma ka home. Hoʻopiha ʻia me ka protein mea kanu pono, nā wikamina, a me nā minelala.

Nā meaʻai e hoʻāʻo:

• ʻO Spam Edamame
• ʻO Crispy Parmesan Garlic Edamame

2. Nā Lētē

Huina protein: 17.86 gram no ke kīʻaha (paila)

ʻAʻole ʻenehana nā Lentil i kahi mea kanu - he pulse maoli lākou i loaʻa i ka ʻohana legume. Akā ʻaʻole ʻoe e ʻike i kahi koho ʻoi aku ka maikaʻi ke pili ana i kahi protein, aloha maʻalahi hikiwawe i ka protein.

Bonus: Hoʻomaʻa nā lentil maloʻo i 15 mau minuke wale nō!

Nā meaʻai e hoʻāʻo:

• Red Lentil Taco Soup
• ʻEhā Kihi Lentil Soup

3. Nā pīni pinto

Huina protein: 15.41 gram i kēlā me kēia kīʻaha (paila mai ka maloʻo)

Kaulana nā pīni Pinto i ka kuke Mekiko. Hana maikaʻi lākou i nā burritos, ma ke ʻano he topeta salakeke, i nā sopa a me nā cili, a i ʻole he ʻaoʻao wale nō. E hoʻāʻo e kuke i nā pi pinto maloʻo ma kahi o ka hoʻohana ʻana i ke ʻano kēpau no nā keu olakino hou aku.

Nā meaʻai e hoʻāʻo:

• ʻO ka pīni lohi kuki lohi
• ʻO Pinto Bean Chili

4. ʻO Chickpeas

Huina protein: 14.53 gram i kēlā me kēia kīʻaha (paila mai ka maloʻo)

ʻO Chickpeas, ka mea i ʻike ʻia he mau hua garbanzo, kahi mea nui i hummus. Loaʻa iā lākou kahi ʻono maʻalea, nutty e hana maikaʻi i nā pā like ʻole.

E hauʻoli i ka meaʻai māmā i nā moa moa i hoʻomoʻa ʻia a hoʻohana paha iā lākou ma ke ʻano he meaʻai i nā kurina, nā ʻopa, a me nā kīʻaha mea kanu.

Nā meaʻai e hoʻāʻo:

• ʻO Chickpeas Hoʻomaʻa Crispy
• ʻO Curry Chickpea Curry

5. ʻO ka pīni Mung

Huina protein: 14.18 gram i kēlā me kēia kīʻaha (paila mai ka maloʻo)

ʻO ka pī beans he ʻāpana o ka ʻohana legume a hāʻawi i ka nui o nā protein i kēlā me kēia lawelawe. He kumu maikaʻi lākou no ka hao a me ka fiber.

Nā meaʻai e hoʻāʻo:

• ʻO Mung Bean a me nā Kī niu
• ʻO nā Burgers Mung Bean i kupu

6. Nā piʻo Fava

Huina protein: 12.92 gram no ke kīʻaha (paila mai ka maloʻo)

I kā lākou mau polina, ua like nā pīni fava me ka edamame a me nā pīni ʻōmaʻomaʻo. E hoʻāʻo e hoʻohui i kēia mau legume momona i ka ʻai a me nā salakea a i ʻole e hoʻolilo iā lākou i loko o kahi ʻono ʻono.

Nā meaʻai e hoʻāʻo:

• Buttery Sesame Fava Beans
• Fava Bean Dip

7. ʻO ka pī Lima

Huina protein: 11.58 gram i kēlā me kēia kīʻaha (paila)

Hoʻopili kēia legume liʻiliʻi i kahi punch nutritious me ka nui o ka potassium, fiber, a me ka hao. ʻOiai makemake ʻole kekahi poʻe i ka ʻono, hiki i nā meaʻai like me nā mea ma lalo ke kōkua me kēlā.

Nā meaʻai e hoʻāʻo:

• Hoʻomoʻa ʻia ka palaoa Lima Lima
• ʻO Herbed Lima Bean Hummus

8. ʻO nā pī piʻomaʻo

Huina protein: 8.58 gram i kēlā me kēia kīʻaha (paila)

Inā manaʻo ʻoe he mushy a unappetizing nā peʻa ʻōmaʻomaʻo, ʻaʻole hoʻokahi ʻoe. Akā maʻalahi lākou a hiki ke lilo i mea ʻono maikaʻi i nā ʻano hoʻomoʻa he nui.

Nā meaʻai e hoʻāʻo:

• ʻO Green Monster Veggie Burger
• ʻO Crunchy Roasted Peas Green

9. Quinoa

Huina protein: 8.14 gram no ke kīʻaha (kuke)

ʻO kēia meaʻai olakino kaulana i kiʻekiʻe i ka protein, fiber, antioxidants, a me nā minelala. Kuke ʻo Quinoa i loko o 15 mau minuke wale nō a hoʻohui maikaʻi loa i nā salakeke, nā mea ʻai veggie, pilaf, casseroles, a me nā mea hou aku.

Nā meaʻai e hoʻāʻo:

• ʻO Swiss Chard lāua ʻo Quinoa Gratin
• ʻO Avocado Blueberry Quinoa Salad

10. Laiki ʻāhiu

Huina protein: 6.54 gram i kēlā me kēia kīʻaha (kuke)

ʻAʻole pili maoli ka laiki ʻāhiu i ka laiki, akā hiki iā ʻoe ke hoʻohana ia mea i loko o nā pā like. E hoʻāʻo i kēia palaoa momona i loko o nā casseroles, soups, pilaf, mea hoʻokomo, a i ʻole iā ia iho.

Nā meaʻai e hoʻāʻo:

• Pilaf Rice ʻiʻo
• Laiki Laiki Liʻiliʻi Kope

11. Pistachios

Huina protein: 5.97 gram no ka auneke (hoʻomoʻa ʻia)

He mea paʻakikī paha ka pā ʻana o ka pistachios shelling, akā he mea pono ke hoʻāʻo. ʻAʻole ʻono wale nā ​​Pistachios e ka lima, akā lawa kūpono e ʻoliʻoli i nā mea i hoʻomoʻa ʻia, ma luna o nā salakeke, a ma ke ʻano he uhi no ka iʻa.

Nā meaʻai e hoʻāʻo:

• ʻO Pistachio Pomegranate Granola
• ʻO Creamy Pistachio Pesto Pasta

12. ʻAalemona

Huina protein: 5.94 gram no ka auneke (hoʻomoʻa maloʻo ʻia)

ʻAno a momona nā ʻalemona. ʻO lākou kahi kumu waiwai nui o ka protein, nā momona momona, ka wikamina E, a me nā antioxidants. E kiʻi i nā mea momona nui ma ka ʻai ʻana i nā ʻalemona me ka ʻili paʻa.

Nā meaʻai e hoʻāʻo:

• ʻO Dijon Almond i hoʻopaʻa ʻia ʻo Tilapia
• ʻO Salad ʻAmelike ʻAmelona me ka ʻaʻahu ʻalani

13. Kupu mai ʻo Brussels

Huina protein: 5.64 gram i kēlā me kēia kīʻaha (hoʻolapalapa ʻia mai ka paʻahau)

Inā hoʻowahāwahā ʻoe i ke kupu ʻana o Brussels ma ke ʻano he keiki, hiki i ka manawa e hoʻāʻo hou iā lākou. Pāleʻa lākou, puhi ʻia, a i ʻole wili ʻia i ka salakeke.

Nā meaʻai e hoʻāʻo:

• ʻO Sprouts Brussels Roasted me Bacon a me nā ʻōpela
• ʻO Brussels Sprout Sweet Uala Hash

14. Nā hua Chia

Huina protein: 4.69 gram no ka auneke (maloo)

Ua loaʻa i kēia mau ʻano hua ʻeleʻele ko lākou kūlana superfood. ʻOiai kahi liʻiliʻi he tona o ka protein, fiber, omega-3 fatty acid, a me nā meaola ʻē aʻe. ʻO kahi pudding seed Chia kahi koho nui loa, akā mai makaʻu e hoʻāʻo i kēia mau ʻanoʻano i nā kīʻaha ʻē aʻe.

Nā meaʻai e hoʻāʻo:

• ʻO Chocolate Chia Seed Pudding
• ʻO Chia Crust Salmon me Fennel a me Salad Broccoli

15. Kōlea momona melemele

Huina protein: 4.68 gram no 1 pepeiao nui (maka)

ʻOi aku ka momona o ke kulina ono e like me ka ʻono. E nānā i ke kulina hou i ke kauwela, a i ʻole hoʻohana i ka mana paʻa no nā papa kuhikuhi i ka makahiki.

Nā meaʻai e hoʻāʻo:

• ʻO Corn Corn, Zucchini, a me Pizza Pizza hou
• ʻO Chowder Kāko Sweet

16. ʻUala

Huina protein: 4.55 gram no 1 potato waena (hoʻomoʻa ʻia, me ka ʻili)

Loaʻa i kahi spud hilinaʻi kahi rap maikaʻi ʻole. Hoʻopili maoli ʻia me ka protein a me nā huaora C a me B-6. E hoʻāʻo i ka russet a i ʻole ka ʻulaʻula no kahi hoʻonui ʻana i ka protein. Nā kiko keu inā ʻai ʻoe i ka ʻili!

Nā meaʻai e hoʻāʻo:

• ʻUala lūlū maikaʻi ʻelua
• Nā Pākuʻi Uala i hoʻomoʻa ʻia

17. Asparagus

Huina protein: 4.32 gram no ke kīʻaha (paila)

ʻAʻohe mea i ʻōlelo ʻia i ka wā puna e like me ka asparagus hou. E hoʻāʻo, e hoʻomoʻa ʻia, hoʻomomo ʻia, a i hoʻomohu ʻia hoʻi i nā ihe ʻoluʻolu. Hiki iā ʻoe ke ʻākoʻi iā lākou i ka bacon no kahi hana piha i ka protein.

Nā meaʻai e hoʻāʻo:

• ʻO Shrimp a me Asparagus Stir-Fry me ka limu Lemon
• ʻO Cheesy Garlic Roasted Asparagus

18. Broccoli

Huina protein: 4.28 gram no 1 koʻokoʻo (paila, waena)

Aia kekahi kumu i ʻōlelo mau ai kou mau mākua iā ʻoe e ʻai i kāu mau lāʻau ʻōmaʻomaʻo. Ma waho aʻe o ka protein, hāʻawi ʻo broccoli i ka hoʻopihapiha i ka fiber, nā huaora K a me C, a me nā mea hou aʻe. Mai poina e ʻai i ka koʻokoʻo!

Nā meaʻai e hoʻāʻo:

• ʻO Magic Broccoli
• ʻO Stalks Broccoli i kāhi ʻia ʻo Parmesan

19. ʻApekila

Huina protein: 4.02 gram no 1 avocado (waena)

Hiki iā ʻoe ke hana i nā mea hou aku me kahi avocado ma mua o ka hana ʻana i guacamole. E hoʻāʻo iā ia i loko o ka pudding a i ʻole ka mea hoʻonaninani no kahi wili momona, mānoanoa, a piha i ka protein.

Nā meaʻai e hoʻāʻo:

• ʻO Vanilla a me Honey Avocado Pudding
• Nā hua moa i hoʻomālohi ʻia ʻo Guacamole
• ʻO nā wili kauwela ʻo Avocado