Nā meaʻai waiwai protein

Anter

• Nā meaʻai protein protein
• Nā meaʻai me ka protein protein
• Pehea e hoʻopau pono ai i nā protein protein
• Pehea e ʻai ai i kahi papa protein kiʻekiʻe (protein-nui)
• ʻO nā protein kiʻekiʻe, nā meaʻai momona momona

ʻO nā meaʻai momona-ʻoi loa ka waiwai o nā holoholona, ​​e like me kaʻiʻo, ka iʻa, nā hua manu, ka waiū, ka tī a me ka yogurt. ʻO kēia no ka mea, ma waho o ka loaʻa ʻana o nā mea nui o kēia nutrient, ʻo nā protein i loko o kēia mau meaʻai he waiwai olaola kiʻekiʻe, ʻo ia hoʻi, ʻoi aku ke kiʻekiʻe o ke kiʻekiʻe, hoʻohana maʻalahi ʻia e ke kino.

Eia nō naʻe, aia kekahi mau meaʻai o nā mea kanu i loaʻa i nā protein, e like me nā legume, i hoʻopili ʻia me nā pī, nā soya a me nā hua palaoa, i loaʻa nā protein maikaʻi a no laila hiki ke hoʻohana ʻia i ka papaʻai kaulike e mālama i ka hana kūpono o ka meaola. ʻO kēia mau meaʻai kekahi kumu nui no ka meaʻai mea kanu a me nā mea ulu.

Pono nā protein i ka hana o ke kino, no ka mea pili lākou i ke kaʻina o ka ulu ʻana, hoʻoponopono a me ka mālama ʻana i nā mākala, nā aʻa a me nā meaola, i hoʻohui ʻia i ka hana ʻana o nā homone.

Nā meaʻai protein protein

Hōʻike ka papa aʻe i ka nui o nā protein i 100 mau gram o ka meaʻai.

ʻO kaʻai ʻana o ka protein ma hope o ka hoʻoikaika kino he mea nui e pale i nā hōʻeha a kōkua i ka hoʻōla a me ka ulu ʻana o nā mākala.

Nā meaʻai me ka protein protein

ʻO nā meaʻai waiwai i ka protein meaola he mea nui i ka papaʻai vegetarian, e hāʻawi ana i ka nui o nā amino acid e mālama ai i ka hoʻokumu ʻia ʻana o nā mākala, nā hunaola a me nā hormones i loko o ke kino. E ʻike i ka papa ma lalo no nā meaʻai nui o nā kumu mea kanu i waiwai i ka protein.

Pehea e hoʻopau pono ai i nā protein protein

I ka hihia o ka poʻe vegetarian a me ka vegan, ke ala kūpono e hāʻawi ai i ke kino me nā protein kiʻekiʻe e hoʻohui i kekahi mau meaʻai i mea kōkua kekahi i kekahi, e like me:

• ʻO ka raiki a me nā pīni o kēlā me kēia ʻano;
• ʻO nā pī a me nā hua kulina;
• Lentil a me ka palaoa;
• ʻO Quinoa a me ka palaoa;
• Laiki brown a me nā pīniʻulaʻula.

ʻO ka hui pū ʻana o kēia mau meaʻai a me nā ʻano like ʻole o ka papaʻai he mea nui e mālama i ka ulu ʻana a me ka hana kūpono o ka meaola i ka poʻe i ʻaʻohe i nā protein o nā holoholona. I ke ʻano o ka poʻe ovolactovegetarian, hiki ke hoʻokomo pū ʻia me nā protein mai ka hua manu, ka waiū a me nā mea i loaʻa i ka papaʻai.

E nānā i ka wikiō ma lalo nei no ka ʻike hou aku e pili ana i nā meaʻai waiwai protein.

Pehea e ʻai ai i kahi papa protein kiʻekiʻe (protein-nui)

I ka papaʻai protein kiʻekiʻe, ma waena o 1.1 a me 1.5 gram o ka protein e pono e hoʻopau ʻia i kēlā me kēia kilokilo o ke kaumaha o ke kino i kēlā me kēia lā. Pono e helu ʻia ka nui e hoʻopau ʻia e kahi mea hānai, no ka mea, ʻokoʻa ia mai kēlā me kēia kanaka a pili i ka makahiki, ke kāne, ka hoʻoikaika kino a inā paha ʻaʻole pili ka maʻi i kēlā kanaka.

He papa hana maikaʻi kēia papaʻai e hoʻoliʻiliʻi i ke kaumaha a makemake i ka hoʻonui ʻana o ka nui o nā mākala, keu pū me nā hana e makemake ai i ka hypertrophy musele. Eia pehea e hana ai i ka protein protein.

ʻO nā protein kiʻekiʻe, nā meaʻai momona momona

ʻO nā meaʻai i loko o ka protein a haʻahaʻa i ka momona ka meaʻai āpau o nā mea kanu i ʻōlelo ʻia i ka papa i hala, me ke koe o nā hua maloʻo, a me nā ʻiʻo momona momona, e like me ka umauma moa a me ka umauma turuki ʻili ʻole, keʻokeʻo mai ka hua manu a me nā iʻa momona momona, e like me ka hake, no ka laʻana.