26 Nā meaʻai e kōkua iā ʻoe e kūkulu i ka mākala lean

Anter

• 1. Huamoa
• 2. Salemona
• 3. ʻO ka umauma moa
• 4. ʻO Yogurt Greek
• 5. Tuna
• 6. Mīkini Lean
• 7. Pāka
• 8. ʻĀpana kope
• 9. Kapu Keiki
• 10. Tureke umauma
• 11. Tilapia
• 12. Nā pīni
• 13. Pauka Protein
• 14. Edamame
• 15. Quinoa
• 16. Pāleka
• 17. Lean Jerky
• 18. ʻO Chickpeas
• 19. ʻO ka pīniʻi
• 20. Buckwheat
• 21. Tofu
• 22. ʻO Torkloin puaʻa
• 23. waiu
• 24. ʻAmelemona
• 25. Bison
• 26. Rice Brown
• Ka Laina Lalo
• ʻO ka nui loa paha o ka protein protein?

Kūpilikiʻi nā meaʻai a me nā hana kino inā makemake ʻoe e loaʻa i nāʻiʻo wīwī.

I ka hoʻomaka ʻana, pono ia e ʻaʻa i kou kino ma o ka hoʻoikaika kino. Eia nō naʻe, me ka ʻole o ke kākoʻo pono kūpono, e kūlia kou holomua.

He mea nui kaʻai protein kiʻekiʻe no ka loaʻa ʻana o nā mākala, akā ʻo nā kōpaka a me nā momona kekahi kumu waiwai o ka ikehu.

Inā loaʻa kāu pahuhopu i ka loaʻa ʻana o kaʻiʻo momona, pono ʻoe e kaukaʻi i ka hoʻoikaika mau ʻana a me ka ʻai ʻana i nā mea hou aku i kēlā me kēia lā mai nā meaʻai kūkulu muscle.

Eia nā 26 o nā meaʻai kiʻekiʻe loa no ka loaʻa ʻana o nāʻiʻo wīwī.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Huamoa

Loaʻa i nā hua manu i nā protein kiʻekiʻe, nā momona momona a me nā mea nui e like me nā huaora B a me choline (1).

Hana ʻia nā protein i loko o nā amino acid, a he nui nā hua i loko o ka amino acid leucine, a he mea nui ia no ka loaʻa ʻana o nā mākala (1, 2).

Eia kekahi, koʻikoʻi nui nā wikamina B no nā ʻano hana like ʻole i kou kino, me ka hana ʻana i ka ikehu (, 4).

2. Salemona

He koho maikaʻi loa ʻo Salemona no ke kūkulu ʻana i nā mākala a me ke olakino holoʻokoʻa.

ʻO kēlā me kēia 3-auneke (85-gram) e lawelawe ana i ka salemona ma kahi o 17 mau huna o ka protein, kokoke i 2 gram o ka omega-3 fatty acid a me kekahi mau huaʻai B koʻikoʻi (5).

He mea nui ka Omega-3 fatty acid i ke olakino muscular a hoʻonui paha i ka loaʻa ʻana o nā mākala i nā papahana hoʻoikaika kino ().

3. ʻO ka umauma moa

Aia kekahi kumu maikaʻi e noʻonoʻo ʻia ai nā umauma moa i meaʻai nui no ka loaʻa ʻana o nā mākala.

Hoʻopili ʻia lākou me ka protein, me kēlā me kēia 3-auneke (85-gram) e lawelawe ana i kahi 26 gram o ka protein kiʻekiʻe (7).

Loaʻa iā lākou ka nui o nā huaola B a me ka B6, a he mea nui paha ia inā ʻeleu ʻoe (7).

Kōkua kēia mau wikamina i kou kino e hana pono i ka wā o ke kino a me ka hoʻoikaika kino e pono ai no ka loaʻa pono o nā mākala (4).

He aha hou aʻe, ua hōʻike ʻia kahi noiʻi e hiki i nā papaʻai protein kiʻekiʻe ke loaʻa i ka moa ke kōkua i ka lilo o ka momona ().

4. ʻO Yogurt Greek

ʻAʻole wale ka waiū o ka waiū waiū kiʻekiʻe, akā me ka hoʻohuihui o ka protein whey digesting wikiwiki a me ka protein casein hōʻalu lohi.

Ua hōʻike ʻia kahi noiʻi e hoʻonui ka ʻike o ka poʻe i ka nui o ka momona ke pau lākou i ka hui pū ʻana o nā protein waiū waiū wikiwiki a me ka lohi.

Eia naʻe, ʻaʻole i hana ʻia ka waiū waiū like.

ʻO kahi laʻana, loaʻa pinepine i ka yogurt Helene ka palua o ka nui o nā protein e like me ka yogurt maʻamau (10,).

ʻOiai ʻo ka Greek yogurt kahi meaʻai māmā maikaʻi i kēlā me kēia manawa, ke ʻai nei ia ma hope o ka hoʻomaʻamaʻa a ma mua paha o ka hiamoe maikaʻi paha ma muli o ka hui ʻana o nā protein a me ka wikiwiki.

5. Tuna

Ma waho aʻe o 20 mau huna o ka protein no 3-auneke (85-gram) e lawelawe ana, loaʻa i ka tuna nā nui o nā huaora A a me kekahi mau huaʻai B, me B12, niacin a me B6. He mea nui kēia mau meaola no ke olakino maikaʻi, ka ikaika a me ka hana hoʻoikaika kino (4, 13, 14).

Hoʻohui ʻia, hāʻawi ka tuna i nā nui o nā omega-3 fatty acid, hiki ke kākoʻo i ke olakino muscle, (13).

He mea nui paha kēia no nā mākua makua. Ua hōʻike ʻia kahi noiʻi e hiki i nā omega-3 fatty acid ke hoʻolohi i ka nalo ʻana o ka nui o nā mākala a me ka ikaika e kū ana me nā makahiki ().

6. Mīkini Lean

Hoʻopiha ʻia ka pīpī me nā protein kiʻekiʻe, nā huaʻai B, nā minelala a me nā creatine (16, 17).

Ua hōʻike ʻia kekahi mau noiʻi e hiki ana i ka ʻai ʻana i ka ʻiʻo ʻulaʻula ke hoʻonui i ka nui o ka nui o ka momona i loaʻa me ke aʻo kaumaha ().

Eia nō naʻe, ʻoiai ke hoʻāʻo nei ʻoe e loaʻa ka nāhelehele, ʻoi aku paha ka maikaʻi o ke koho ʻana i ka pipi e kākoʻo i ka loaʻa ʻana o nā mākala me ka ʻole o ka hāʻawi ʻana i nā mea keu keu.

ʻO kahi laʻana, 3 auneke (85 gram) o 70% wīwī lepo momona i loaʻa nā 228 calories a me ka nui 15 mau momona o ka momona (19).

Eia nō naʻe, ʻo ka nui like o 95% wīwī honua pīnaʻi i loko o kahi protein a ʻo 145 wale nō a me 5 mau momona o ka momona (20).

7. Pāka

ʻAneʻane kokoke ka protein i ka protein. Loaʻa i kēlā me kēia 3-auneke (85-gram) nā lawelawe he 18 gram o ka protein, 1 gram o ka momona a me nā zero carbs (21).

ʻOiai he mea nui nā momona olakino a me nā carbs i kāu papaʻai holoʻokoʻa, ʻo ka hoʻohui ʻana i kekahi ʻōpelu kahi ala maʻalahi e kiʻi i ka protein kūkulu hale me ka ʻole o nā calorie hou aʻe.

E like me nā proteins holoholona ʻē aʻe, loaʻa i ka shrimp ka nui o nā leucine amino acid, kahi e pono ai no ka ulu pono ʻana o nā mākala (21,).

8. ʻĀpana kope

ʻO ka hapalua kīʻaha (86 gram) o nā soybeans i kuke ʻia he 14 mau huna o ka protein, nā momona momona ʻole a me nā huaora a me nā minelala (23).

ʻO nā soya kahi kumu maikaʻi loa o ka huaʻai K, ka hao a me ka phosphorus (23).

Hoʻohana ʻia ka hao e mālama a lawe i ka oxygen i loko o kou koko a me nā mākala, a hiki i kahi hemahema ke hōʻino i kēia mau hana (,).

Pilikia paha ka wahine ʻōpio i ka hemahema o ka hao ma muli o ke kahe o ke koko i ka wā o ka menstruation (26).

9. Kapu Keiki

Hoʻokahi kīʻaha (226 gram) o ka tī liʻiliʻi momona momona 28 mau mūlū o ka protein, me kahi mahele puʻuwai o ka nui nui o ka amino acid leucine (27).

E like me nā huahana waiū ʻē aʻe, hiki ke kūʻai ʻia i ka tī wai me nā ʻano momona like ʻole. ʻO nā mana momona momona e like me ka tī waiū creamed e hāʻawi i nā calorie hou aku.

Ke koho nei i kahi ʻano o ka tī liʻiliʻi e ʻoi aku ka hilinaʻi ma ka nui o nā calorie keu āu e makemake ai e hoʻohui i kāu papaʻai.

Nānā ʻole i ke ʻano āu e koho ai, he meaʻai māmā kūkulu hale nui loa ia.

10. Tureke umauma

Loaʻa i kahi 3-auneke (85-gram) lawelawe o ka umauma turkey ma kahi o 25 gram o ka protein a aneane ʻaʻohe momona a carbs (28).

ʻO Tureke kahi kumu maikaʻi o ka B vitamin niacin, kahi e kōkua ai i ka hana ʻana i nā momona a me nā haʻuki i loko o kou kino (29).

ʻO ka loaʻa ʻana o nā pae ʻoi loa o nā huaora B hiki ke kōkua iā ʻoe e loaʻa i nā mākala ma ka manawa o ke kākoʻo ʻana i ka hiki i kou kino ke hoʻoikaika ().

11. Tilapia

ʻOiai ʻaʻohe ona omega-3 fatty acid e like me ka salemona, ʻo ka tilapia kekahi mea iʻa iʻa i piha i ka protein.

Hāʻawi kahi lawelawe 3-auneke (85-gram) ma kahi o 21 gram o ka protein, a me nā huina maikaʻi o ka wikamina B12 a me ka selenium (31).

He mea nui ka Wikamina B12 no ke olakino o kou mau hunaola a me nā ʻalolo, e ʻae ai iā ʻoe e hana i ka hoʻoikaika kino āu e pono ai i loaʻa i nā mākala (32).

12. Nā pīni

Hiki i nā ʻano ʻokoʻa o nā pīni ke lilo i ʻāpana o ka papaʻai no ka loaʻa ʻana o ka mākala wīwī.

ʻO nā ʻano like ʻole, e like me ka ʻeleʻele, pinto a me nā pīni kōpiʻa, aia ma kahi o 15 mau palima o ka protein i kēlā me kē kīʻaha (ma kahi o 172 gram) o nā pī i kuke ʻia (33, 34, 35)

ʻO ka mea hou aku, he waiwai maikaʻi loa lākou no ka fiber a me nā huaora B, a ʻoi aku ka nui o ka magnesium, ka phosphore a me ka hao.

No kēia mau kumu, he kumu maikaʻi nā pīni i nā protein i hoʻokumu ʻia me nā mea kanu e hoʻohui i kāu papaʻai.

He aha hou aʻe, he mea nui paha lākou i ke olakino lōʻihi a me ka pale ʻana i nā maʻi ().

13. Pauka Protein

ʻOiai ke nānā pono ʻia nā papaʻai maikaʻi i nā meaʻai āpau, aia kekahi mau manawa ke hiki ke kōkua ʻia nā mea hoʻopihapiha dietary (37).

Inā paʻakikī ʻoe e lawa i ka protein mai nā meaʻai wale nō, hiki iā ʻoe ke noʻonoʻo e hoʻohui i nā haʻalulu protein i kāu hana maʻamau o kēlā me kēia lā.

ʻO nā pauka protein waiū, e like me ka waikawa a me ka casein, kekahi o nā mea makemake nui ʻia.

Eia nō naʻe, aia kekahi mau koho ʻē aʻe. Hoʻohana kekahi mau protein protein i ka soy, ka pī, ka bipi a i ʻole ka protein moa.

Hiki iā ʻoe ke ʻike i nā ʻano protein powders ma ka pūnaewele.

14. Edamame

ʻO Edamame ka huaʻō no nā soybeans oʻo ʻole. ʻIke ʻia kēia mau pi i hoʻomohala ʻia i loko o nā polopoki a lawelawe ʻia i nā ʻano kīʻaha like ʻole, ʻo ia hoʻi nā kumu kūmole o ʻAsia.

Hāʻawi kahi kīʻaha (155 gram) o ka edamame paʻahau ma kahi o 17 mau kolamu o ka protein a me 8 gram o ka fiber. Loaʻa iā ia he nui folate, vitamini K a me ka manganese (38).

Ma waena o nā hana ʻē aʻe, kōkua ka folate i kou kino e hana i nā amino acid, nā hale kūkulu o ka protein (39).

ʻO ka ʻoiaʻiʻo, he mea nui paha ka folate no ka nui o ka mākala momona a me ka ikaika, keu hoʻi i ka poʻe ʻelemakule (40).

15. Quinoa

ʻOiai ʻo ka meaʻai waiwai protein kahi mea nui no ke kūkulu ʻana i nāʻiʻo wīwī, a he mea nui nō hoʻi ka loaʻa ʻana o ka wahie e hana ai.

Hiki i nā meaʻai me nā huehue ke kōkua i ka hāʻawi ʻana i kēia ikehu (41).

Loaʻa i ka quinoa kuke e pili ana i 40 mau kaleka o ka carbs i kēlā me kēia kīʻaha (185 gram), me 8 gram o ka protein, 5 gram o ka fiber a me nā nui o ka magnesium a me ka phosphorus (42).

He mea nui ka magnesium i ka hana o kou mau mākala a me nā aʻalolo, hoʻohana ʻia ia mau mea ʻelua i kēlā me kēia manawa ke neʻe ʻoe (43).

16. Pāleka

E like me ka ʻōpae, ka tilapia a me nā moa manu ʻole, hāʻawi nā scallops i ka protein me ka momona liʻiliʻi.

Inā ʻoe e ʻimi nei e hoʻohui i ka protein i kāu papaʻai me ka ʻai ʻole ʻana i ka nui o nā calorie, he koho maikaʻi paha kēia mau kumu wīwī loa.

Hāʻawi ʻekolu auneke (85 gram) o nā scallops ma kahi o 20 mau palima o ka protein a ʻoi aku ka liʻiliʻi ma mua o 100 mau caloriu (44).

17. Lean Jerky

I kekahi manawa, makemake paha ʻoe i ka protein kiʻekiʻe mai ke ʻiʻo ke hele. Inā pēlā, ʻo nā ʻiʻo momona paha kahi koho e noʻonoʻo ai.

Hiki ke hana i nā ʻano ʻiʻo like ʻole i loko o ka jerky, no laila ʻokoʻa ka ʻike pono o ka meaʻai.

Eia nō naʻe, hemo ka hapa nui o ka momona mai ka wīwī i ka wā o ka hana ʻana, no laila kokoke i nā calorie a pau i ka jerky e hele pololei mai ka protein.

ʻO kēia mau kumuwaiwai holoholona o ka protein i kiʻekiʻe ma ka maikaʻi a hoʻoulu i ka ulu ʻana o nā mākala ().

18. ʻO Chickpeas

ʻO Chickpeas, ka mea i ʻike ʻia he mau hua garbanzo, kahi kumu maikaʻi o nā carbs a me ka protein.

ʻO kēlā me kēia kīʻaha 1-ʻāpana (240-gram) o nā kēpau kēpau i loaʻa ma kahi o 12 gram o ka protein a me 50 gram o carbs, me 10 gram o ka fiber (46).

E like me nā mea kanu he nui, ʻo ka protein i loko o nā pīpī e manaʻo ʻia he haʻahaʻa ma mua o nā kumu holoholona. Eia nō naʻe, hiki ke lilo i ʻāpana o ka papaʻai papa hana muscle hoʻoikaika kaulike ().

19. ʻO ka pīniʻi

Aia i loko o nā pīnī ka hui o nā protein, momona a me nā kāhū. Aia i loko o kahi lawelawe kīʻaha kīʻaha (73-gram) he 17 gram o ka protein, 16 gram o carbs a me ka nui o nā momona unsaturated (47).

Loaʻa iā lākou i nā nui o nā leucine amino acid ma mua o nā huahana mea kanu ʻē aʻe.

ʻO kēlā me kēia hapalua kīʻaha (73-gram) e lawelawe ana i nā peanuts e loaʻa ana ma kahi o 425 calories (47).

No laila inā paʻakikī ʻoe i ka loaʻa ʻana o ka nui o nā calorie e hoʻokele ai i kāu loaʻa o ka mākala, ʻo ka ʻai ʻana i ka pī ʻaʻi hiki ke lilo i ala maikaʻi e loaʻa ai kekahi mau calorie keu a me nā mea momona.

Hoʻohui ʻia, manaʻo nui ʻia nā nati i ke ʻano olakino olakino ().

20. Buckwheat

ʻO ka buckwheat kahi hua e hiki ke lepo i loko o ka palaoa a hoʻohana ʻia ma kahi o nā palaoa kuʻuna.

ʻO ka hapalua kīʻaha (60 gram) o ka palaoa palaoa e piha ana ma kahi o 8 gram o ka protein, me ka nui o nā fiber a me nā carbs ʻē aʻe (49).

Ua lilo ʻo Buckwheat i mea ʻai olakino i makemake nui ʻia ma muli o kāna mea momona a me ka mineral.

Loaʻa iā ia he nui o nā huaora B, magnesium, manganese a me phosphorus (49).

Hiki i kēia mau wikamina a me nā minelala ke kōkua i kou kino e noho i ke olakino a hiki ke hana i nā hoʻoikaika kino kūkulu muso (14).

21. Tofu

Hana ʻia ʻo Tofu mai ka waiū soy a hoʻohana pinepine ʻia ma ke ʻano he pani hānai.

Loaʻa i kēlā me kēia hapalua kīʻaha (124-gram) o ka tofu maka he 10 gram o ka protein, 6 gram o ka momona a me 2 gram o nā huaʻaleʻale (50).

ʻO Tofu kahi kumu maikaʻi o ka calcium, a he mea nui ia no ka hana ʻana i nā mākala kūpono a me ke olakino iwi (51).

ʻO ka protein soya, i loaʻa i nā meaʻai e like me ka tofu a me ka soybeans, i manaʻo ʻia ʻo ia kekahi o nā protein mea kanu kiʻekiʻe ().

No kēia mau kumu āpau, ʻo nā meaʻai i loko o ka protein soy kahi koho maikaʻi loa no nā mea ʻona a me nā mea ʻai.

22. ʻO Torkloin puaʻa

Pau ka puaʻa i nā ʻāina he nui ().

ʻO ka Pork tenderloin kahi ʻoki wīwī o kaʻiʻo e hāʻawi ana i ka 18 gram o ka protein a ʻelua wale nō mau momona o ka momona no 3 auneke (85 gram) (54).

Ua hōʻike ʻia kekahi mau noiʻi e loaʻa nā hopena o ka puaʻa e like me nā meaʻai i kūkulu ʻia i nāʻiʻo, e like me ka bipi a me ka moa ().

23. waiu

Hāʻawi ka waiū i kahi hui o nā protein, nā kālika, a me nā momona.

E like me nā huahana waiū ʻē aʻe, loaʻa i ka waiū nā protein ʻelua a me ka wikiwiki.

Manaʻo ʻia he pono kēia no ka ulu ʻana o nā mākala. I ka ʻoiaʻiʻo, ua hōʻike ʻia kekahi mau noiʻi e hiki i ka poʻe ke hoʻonui i ka nui o nā mākala ke inu lākou i ka waiū me ka hoʻomaʻamaʻa ʻana me ka hoʻomaʻamaʻa kaumaha (,).

24. ʻAmelemona

Hāʻawi ka hapalua kīʻaha (ma kahi o 172 mau gram) o nā ʻalemona blanched i 16 mau kolamu o ka protein a me nā nui o ka wikamina E, magnesium a me phosphorus (58).

Ma waena o nā kuleana ʻē aʻe, kōkua ka phosphorus i kou kino e hoʻohana i nā huaʻaleʻale a me nā momona no ka ikehu i ka hoʻomaha a me ka wā hoʻoikaika (59).

E like me ka pī, pono e hoʻopau ʻia nā ʻalemona i ka hoʻohaʻahaʻa ma muli o kā lākou kiʻekiʻe o ka calorie. Loaʻa i ka hapalua o ke kīʻaha o nā ʻalemona blanched ma mua o 400 calories (58).

25. Bison

Pēlā nō i ka pipi, hāʻawi ka bison ma kahi o 22 gram o ka protein i 3-auneke (85-gram) lawelawe (60).

Eia nō naʻe, ua hōʻike ʻia kahi noiʻi ʻana e ʻoi aku ka maikaʻi o ka bison ma mua o ka pipi ma nā ʻano o ka pilikia o ka maʻi puʻuwai ().

Inā makemake ʻoe e ʻai i ka ʻiʻo ʻulaʻula ma ke ʻano he mahele o kāu papa hana muscle akā hopohopo hoʻi i kou olakino puʻuwai, hiki iā ʻoe ke noʻonoʻo e hoʻololi i kahi pipi me ka bison.

26. Rice Brown

ʻOiai ʻo ka laiki ʻeleʻele i kuke ʻia e hāʻawi wale ai i 5 mau kolamu o ka protein i kēlā me kē kīʻaha (195 gram), aia nā huaʻohina āu e pono ai e hoʻoulu i kāu hana kino (62).

E noʻonoʻo i ka ʻai ʻana i nā kumuwaiwai kōmi olakino e like me ka laiki ʻeleʻele a i ʻole ka quinoa i nā hola e alakaʻi i ka hoʻoikaika kino (41)

ʻAe paha kēia iā ʻoe e hoʻoikaika i ka hoʻoikaika kino, e hāʻawi ana i kou kino me kahi mea hoʻoulu nui aʻe no kou mau mākala e ulu.

Eia kekahi, ua hōʻike ʻia kahi noiʻi e hiki i nā laiki protein pulupulu ke hana i ka loaʻa o nā mākala ma mua o ka protein whey i loko o kahi papahana hoʻomaʻamaʻa kaumaha ().

Ka Laina Lalo

Hiki i nā meaʻai he nui ke kōkua iā ʻoe e loaʻa i nāʻiʻo wīwī. ʻO ka hapa nui o lākou i piha i ka protein a ʻae i kou mauʻiʻo e ola a ulu ma hope o kāu hana.

Eia nō naʻe, he mea nui e hoʻopau i nā haʻuki a me nā momona e hāʻawi i ka wahie no ka hoʻoikaika kino a me ka hoʻoikaika kino.

ʻO ka mea hou aku, nui nā meaʻai ma kēia papa inoa i nā wikamina a me nā minelala e pono ai i kou kino e hana i ka maikaʻi.

E kiʻi i kāu pahuhopu o ka loaʻa ʻana o ka mākala wīwī, e kia i ka hoʻoikaika mau a me ka ʻai ʻana i nā mea hou aku i kēlā me kēia lā mai nā meaʻai momona e like me nā mea i helu ʻia i kēia ʻatikala.

ʻO ka nui loa paha o ka protein protein?