He aha nā meaʻai a no nā mea kūkulu hale?

Anter

• Papa Inoa o na Mea Hana Mea Ai
• Nā hana a nā mea hana meaʻai

ʻO nā mea kūkulu hale nā ​​mea waiwai i ka protein, e like me nā hua manu, nā ʻiʻo a me ka moa, kahi e hana ai ke kūkulu ʻana i nā mea hou i loko o ke kino, keu hoʻi e pili ana i ka nui o nā mākala a me ka hōʻeha ʻana o ka ʻeha a me ke ʻoki kino.

Hoʻohui ʻia, kōkua kēia mau meaʻai i ka ulu ʻana o ke kino i ka wā kamaliʻi a me ka ʻōpio, a he mea nui ia no ka mālama ʻana i ke olakino a me nā puʻupuʻu i ka wā ʻelemakule.

Papa Inoa o na Mea Hana Mea Ai

ʻOi aku ka nui o nā meaʻai i nā mea kūkulu hale, e like me:

• ʻO ka ʻiʻo, ka iʻa a me ka moa;
• Hua moa;
• Nā huahana waiū a me ka waiū, e like me ka yogurt a me ka tī;
• ʻO nā legume, e like me ka peanuts, beans, soybeans, lentils a me nā pīpī;
• Quinoa;
• ʻO nā meaʻaila, e like me ka cashews, almonds, hazelnuts a me nā walnuts;
• Nā ʻanoʻano, e like me sesame a me flaxseed.

Pono e hoʻopau i kēia mau meaʻai i kēlā me kēia lā no ka mālama ʻana i ka hana kūpono o ka meaola, he mea nui e hoʻomanaʻo i ka poʻe vegetarian e akahele pono i ka ʻai ʻana i nā kumuwaiwai momona i loko o nā protein, ʻoi aku ka maikaʻi e like me ke alakaʻi a ka meaʻai. E ʻike i ka nui o ka protein i ka meaʻai.

Nā hana a nā mea hana meaʻai

Hana nā mea hana meaʻai i nā hana e like me:

• ʻAe i ka ulu ʻana i ka wā kamaliʻi a me ka ʻōpio;
• Kūkulu i nā kele koko a me nā ʻano āpau i ke kino;
• Hoʻoulu i ka ulu ʻana o ka nui o nā mākala;
• Ka hoʻōla ʻana i nā kino ma hope o ka hōʻeha ʻana, ka puhi ʻana a me ke kaha ʻana;
• Hoʻoikaika i ka ʻōnaehana pale pale;
• Hōʻalo i ka nalo ʻana o ka nui o nā mākala i ka wā ʻelemakule;
• E hoʻomaʻamaʻa i ka pēpē i ka wā ʻōpū.

I kekahi mau manawa o ke ola he mea pono nō paha ia e hoʻopau i nā mea hoʻoliʻiliʻi protein e hoʻonāukiuki i ka ulu ʻana o nā mākala, pale i ka nalo ʻana o nā mākala a paipai paha i ka hoʻōla ʻana i nā ʻeha a me nā wela. E ʻike pehea ka papaʻai e loaʻa ai ka nui o nā mākala.