17 Kumuwaiwai olakino a olakino hoʻi o ka protein

Anter

• 1. Mīkini Pīnī Kūlohelohe
• 2. Huamoa
• 3. Edamame
• 4. Tuna kēna
• 5. Yogurt Helene Plain
• 6. Nā Lā Sunflower
• 7. ʻO nā pīniʻeleʻele
• 8. Sardinia
• 9. Kapu Keiki
• 10. Whey Protein
• 11. Nā Līlia
• 12. Oats
• 13. ʻO Amaranth
• 14. waiu
• 15. Nā Paukena
• 16. Salemona Canned
• 17. Tureke honua
• Ka Laina Lalo

ʻO ka Protein kahi mea waiwai nui. Nui nā keu pono i ka hoʻohui ʻana i nā meaʻai waiwai protein i kāu papaʻai, me ke kaupaona ʻana a me ka hoʻonui ʻia ʻana o nā mākala (, 2).

ʻO ka mea pōmaikaʻi, nui nā koho ʻono e kūpono i kēlā me kēia papaʻai pono.

Eia nō naʻe, ʻike paha kekahi poʻe i nā kumuwaiwai protein maikaʻi ke kumu kūʻai. ʻOiai he kumu kūʻai kekahi o nā kumu protein, he nui hoʻi nā koho ʻē aʻe hiki ke kūʻai ʻia.

Eia nā kumuwaiwai protein 17 pono e haki ʻole ka panakō.

1. Mīkini Pīnī Kūlohelohe

Piha ka wai pīnī i ka protein. ʻOluʻolu pū kekahi ia, me ke kumukūʻai maʻamau ma kahi o $ 2.50 no 16-auneke (454-gram) jar.

Hāʻawi kahi ʻelua mau punetune o kēia butter cream nut i ka 8 gram o ka protein (3).

Ma waho o ke kumu waiwai nui o ka protein, hiki ke hoʻohana ʻia ka wai pīnū i nā ʻano he nui. E hoʻopili iā ia me ka hua a me ka oatmeal a hoʻohui paha i kāu mea leʻaleʻa punahele no ka hoʻonui ʻana i ka protein.

ʻO ka mea hou aʻe, ua hōʻike ʻia nā noiʻi ʻana ʻo ka poʻe i komo i ka peanuts a me ka waiūpī pīpī i kā lākou papaʻai ʻaʻano liʻiliʻi e hoʻomohala i kekahi mau maʻi maʻi mau e like me ka maʻi puʻuwai a me ka maʻi kō (, 5).

Koho i ka pata pīnati maoli ke hiki ke hōʻalo i nā mea makemake ʻole e like me ke kō a me nā aila.

2. Huamoa

ʻO nā hua manu kekahi o nā meaʻai momona loa ma ka honua, a he kumukūʻai hoʻi me ke kumu kūʻai maʻamau o $ 2 a $ 4 no kēlā me kēia kakini.

ʻAʻole wale lākou i piha i nā huaora, nā minelala a me nā momona momona, akā piha pū lākou me ka protein. Aia i loko o hoʻokahi hua manu he 6 gram (6).

ʻO ka hoʻohui ʻana i nā hua i kāu papaʻai he ala maikaʻi loa ia e hoʻonui ai i ka lawe ʻana o ka protein a kōkua paha iā ʻoe e hōʻemi i kāu lawe ʻana i ka calorie a lilo i ka kaumaha.

Ua hōʻike ʻia kekahi mau noiʻi ʻana i ka loaʻa ʻana o nā hua no ka ʻaina kakahiaka i ka mālama ʻana i ka pōloli ma ka hōʻoia ʻana iā ʻoe e ʻai i nā ʻai liʻiliʻi ma loko o ka lā. Hiki i kēia ke kōkua iā ʻoe e lilo i ka paona.

ʻO kahi laʻana, ua ʻike ʻia kahi noi liʻiliʻi i hoʻopau ka poʻe i ʻai i ka ʻaina kakahiaka no nā pule he ʻewalu i hala he 65% o ke kaupaona ma mua o ka poʻe i ʻai i ka ʻaina kakahiaka bagel ().

Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana i nā hua no ka ʻaina kakahiaka ua kāohi ʻia ka ghrelin hormone pōloli a kōkua i ka hoʻopaʻa i ke kō a me ka pane o ka insulin ().

ʻO ka ʻai ʻana i nā hua manu ke alakaʻi i ka hōʻemi i nā manaʻo o ka pōloli a me nā kuko liʻiliʻi, ʻoi aku ka maikaʻi no ka pohō kaumaha.

3. Edamame

He mea kupaianaha kēia pīni ʻōmaʻomaʻo ʻōmaʻomaʻo a me ke kumu kūʻai haʻahaʻa o nā protein i hoʻokumu ʻia me nā mea kanu.

ʻO nā pīni Edamame he mau soybeans makua ʻole i kūʻai ʻia i ka pālua ʻia a i ʻole ka pā. He meaʻai māmā lākou a hana i kahi hoʻohui maikaʻi loa i nā meaʻai e like me nā salakeke a me nā ʻūlū.

Hoʻohui, ʻo edamame kahi kumu maikaʻi loa o ka protein me hoʻokahi kīʻaha (155 gram) e hāʻawi ana i kahi 17 gram o ka protein protein (9).

He koho maikaʻi loa ʻo Edamame no ka poʻe e ukali i nā papaʻai mea ʻai a mea ʻai paha.

ʻO kēia no ka mea ua manaʻo ʻia lākou he kumu kumu protein holoʻokoʻa, ʻo ia hoʻi ka piha o nā amino acid āpau a ke kino e makemake ai ().

Hiki ke ʻike ʻia kēia pī pono aloha ma ka ʻāpana pahu hau o ka hapa nui o nā hale kūʻai ma kahi o $ 2 no ka ʻeke 12-auneke (340-gram).

4. Tuna kēna

He iʻa kupaianaha ka iʻa o ka protein a ʻaʻohe mea i koe i ka mana waiū.

Inā pipiʻi loa ka iʻa hou no kāu waihona kālā, ʻo ka tuna kēnā kahi ala maikaʻi loa e hoʻonui i kāu ʻai protein me ka ʻole o ka haki ʻana i ka panakō.

ʻO ka hapa nui o nā lama o ke tuna ma kahi o $ 1 no 5-auneke (142-gram) hiki.

ʻOiai kahi 3-auneke (85-gram) e lawelawe ana ma kahi o 99 mau caloriō, hoʻopili ʻia ma kahi o 20 gram o ka protein kiʻekiʻe (11).

Hoʻohui ʻia, ʻo ke tuna kahi kumu waiwai nui o ka omega-3 fatty acid, kahi e kōkua ai i ka hakakā ʻana i ka mumū i ke kino ().

Eia nō naʻe, hiki i nā tuna kēne ke komo i nā pae kiʻekiʻe o ka mercury, no laila ʻoi aku ka maikaʻi no nā mākua e kaupalena i kā lākou lawe ʻana i kekahi mau lawelawe i kēlā me kēia pule (13).

E koho mau i ke tuna māmā i kēnā, i hana ʻia me nā ʻano tuna liʻiliʻi i haʻahaʻa i ka mercury.

5. Yogurt Helene Plain

ʻO ka yogurt Greek kahi mea ʻai ʻono a haʻahaʻa hoʻi i waiwai nui loa. Hiki ke ʻai maʻamau, hoʻohui ʻia i kahi mea leʻaleʻa, kuʻi ʻia i loko o kahi ʻono ʻono no nā mea ʻai a hoʻopili ʻia i nā mea i hoʻomoʻa ʻia.

Hoʻohui ʻia, ʻo ka yogurt kahi kumu maikaʻi loa o ka protein.

I ka ʻoiaʻiʻo, hāʻawi kahi 8-auneke (224-gram) i ka lawelawe ma kahi o 17 mau huna o ka protein - aneane pālua ka nui i loaʻa i nā yogurts maʻamau (14, 15).

E ʻimi i nā lama me ka lepili "ola a hana i nā moʻomeheu", ʻo ia hoʻi ka loaʻa ʻana o ka yogurt i nā probiotics e hiki ai ke hoʻomaikaʻi i ke olakino a kōkua iā ʻoe e lilo i ka paona (,).

ʻAʻole e hōʻike ʻia, ke koho ʻana i ka yogurt Greek maʻalahi, unsweetened kahi ala maikaʻi loa e mālama i kāu lawe ʻana o ke kō i hoʻohui ʻia i kahi liʻiliʻi.

ʻO ka mea hope loa, ʻo ke kūʻai ʻana i nā ipu nui he ala maikaʻi loa ia e mālama ai i ke kālā, no ka mea, he 24 mau auneki (680 gram) o ka yogurt Greek Greek ma kahi o $ 5.

6. Nā Lā Sunflower

ʻOiai heʻuʻuku nā ʻano pua sunflower, he nui nā protein i loko o lākou. Hoʻokahi wale nō auneke i loaʻa ma kahi o 6 gram o ka mea kanu, a me ka protein vegan-friendly (18).

Hoʻopiha ʻia kēia mau buthouse-nutritional powerhouse powerhouse me ka protein, a me nā meaola e like me ka wikamina E a me ka magnesium.

ʻO nā hua pua Sunflower kahi meaʻai maʻalahi a maikaʻi hoʻi.

Hiki iā lākou ke kūʻai ʻia ma kahi o $ 2 no ka paona (454 gram) ma ka nui o nā hale kūʻai, a hiki ke hoʻohui ʻia i nā salakeke a i ʻole nā ​​yogurt parfaits, a hoʻohana ʻia hoʻi me kahi kīʻaha crunchy no nā kīʻaha he nui.

7. ʻO nā pīniʻeleʻele

ʻO nā pīni ʻeleʻele kekahi o nā ʻano maʻalahi a maʻalahi hoʻi o ka protein-based protein i hiki iā ʻoe ke kūʻai. Ma ka awelika, hiki i kahi 15-auneke (455-gram) ke uku ma kahi o $ 1 i ka nui o nā hale kūʻai.

Hoʻokahi kīʻaha (172 gram) o nā pīni ʻeleʻele i loko o 15 mau kolamu o ka protein (19).

Ma luna o kahi waihona protein maikaʻi, ʻo nā pīni ʻeleʻele kahi kumu maikaʻi o ka fiber. Hoʻokahi kiaha (172 gram) ma kahi o 15 gram.

Paipai nā ʻoihana olakino kiʻekiʻe e ʻai nā wahine i ka 25 gram o ka fiber i kēlā me kēia lā a ʻai nā kāne i ka 38 gram i kēlā me kēia lā.

Ma muli o ke kiʻekiʻe o nā protein a me nā fiber i loaʻa iā lākou, ʻo nā pīni ʻeleʻele e hōʻoluʻolu ai ʻoe a maikaʻi loa no ka pohō kaumaha.

I ka ʻoiaʻiʻo, kahi loiloi hou o 21 mau noiʻi i ʻike ʻia e ʻai ana i ka 3/4 o ke kīʻaha o nā pīni i kēlā me kēia lā i alakaʻi ʻia i ka pohō kaumaha o 0.75 paona (0.34 kg) no ka poʻe i hana ʻole i nā loli dietary ʻē aʻe ().

Eia kekahi, ua hōʻike ʻia nā papaʻai momona i nā pīni e hōʻemi i ka pōloli a hoʻonui i ka piha ().

Hiki iā lākou ke hoʻohui ʻia i nā kīʻaha e like me ke chili, nā sup a me nā salakeke e hāʻawi i kahi punch ikaika o nā protein i hoʻokumu ʻia me nā mea kanu.

8. Sardinia

ʻOiai ʻaʻole paha ka sardine ka meaʻai e makemake nui ʻia, piha lākou i ka protein a me nā meaola nui.

Hiki i kekahi ke (92 gram) o nā sardine ma kahi o 23 mau kekona o nā protein i hiki ke ʻimi nui ʻia a me nā mea nui e like me ka wikamina D a me B12 (22).

ʻOiai ʻo ka sardine ke kumu e hoʻopau holoʻokoʻa ʻia, nā iwi a me nā mea āpau, he kumu nui lākou o ka calcium maoli.

I ka ʻoiaʻiʻo, hiki i kekahi ke hāʻawi iā 35% o ka ʻai i koi ʻia no kēia minamina kūkulu iwi.

Kūpono ke kumu kūʻai o nā iʻa hou e pipiʻi, akā ʻo ka sardine kahi koho protein nui loa no ka poʻe ma ka waihona kālā. I ka ʻoiaʻiʻo, ʻo ka nui o nā kini kēkē he 3.75-auneke (92-gram) o nā sardine he $ 2 wale nō.

9. Kapu Keiki

ʻO ka tī kaʻi kahi huahana waiū liʻiliʻi liʻiliʻi i kiʻekiʻe i ka protein.

Hiki mai kēia tī tī akahai i nā pākēneka momona momona a hiki ke hoʻohana ʻia i mea e hoʻopihapiha ai i ka meaʻai māmā a i ʻole he mea hoʻohui i nā hoʻomoʻa he nui.

Hāʻawi kahi kīʻaha (210 gram) o ka tī piha piha momona ma luna o 23 mau kolamu o ka protein a 206 wale nō calories (23).

ʻO ke kiʻekiʻe o ka protein i loko o ka tī cī e lilo ia i koho maikaʻi loa no nā mea ʻaleʻale a me nā poʻe e nānā ana e kūkulu i ka nui o nā mākala.

Hoʻohui ʻia, ua hōʻike ʻia nā noiʻi i nā meaʻai waiwai protein e like me ka tīhi liʻiliʻi e kōkua ai iā ʻoe e piha i ka ʻona, i hiki ke kōkua iā ʻoe e lilo i ka paona ().

Kūpono nui ka tī a hiki ke kūʻai ʻia ma nā hale kūʻai he $ 3 no kēlā me kēia 16-auneke (452-gram) paipu.

10. Whey Protein

Hana ʻia ka pauka palaoa Whey mai ka ʻāpana wai o ka waiū i koe mai ka hānai ʻana.

ʻO ka hoʻohui ʻana i ka palaoa protein whey i kāu papaʻai he ala kūpono a maʻalahi hoʻi ia e hoʻonui ai i ka lawe ʻana o ka protein. Ma ka awelika, he $ 0.40 wale nō ka uku no ka lawelawe ʻana o ka protein protein whey.

Ua noiʻi maikaʻi ʻia ʻo Whey protein no kāna kuleana maikaʻi i ka pohō kaumaha a me kona hiki ke hoʻonui i ka nui a me ka ikaika (,,).

Ma ka awelika, hoʻokahi scoop (28 gram) o ka paukū protein whey e hāʻawi i kahi 20 gram o ka protein protein (28).

Hiki ke hoʻohui ʻia ʻo ka pauka palaoa Whey i nā mea leʻaleʻa, nā mea i hoʻomoʻa ʻia a me nā meaʻai ʻē aʻe no kahi kō keu o ka protein.

11. Nā Līlia

ʻAʻole wale nā ​​lentil i kahi meaʻai momona a maʻalahi hoʻi, akā he kumu nui lākou no ka protein.

Loaʻa ma ka ʻāpana nui o nā hale kūʻai nui ma kahi o $ 1.50 no ka paona (453 gram), hiki ke kuke ʻia kēia mau legume liʻiliʻi a hoʻohui ʻia i nā ʻano like ʻole e like me nā kopa, nā ʻai a me nā pā.

He kumu kupaianaha lākou o nā protein i hoʻokumu ʻia me nā mea kanu, me hoʻokahi kīʻaha (198 gram) e hāʻawi ana i 18 mau (29).

He kiʻekiʻe nā Lentil i ka fiber, hao, potassium a me nā huaora B, pū kekahi.

12. Oats

ʻO ka palaoa he palaoa momona, ʻaʻohe gluten i kumu kūʻai nui ʻole. Kūʻai ka hapa nui o nā hale kūʻai i nā ʻoloka i ʻōwili ʻia i ka nui no kahi $ 1.30 o ka paona (453 gram).

Kū kiʻekiʻe lākou i ka protein ma mua o nā hua. Hāʻawi kahi lawelawe 1/2-kīʻaha (78-gram) i ka 13 gram o ka protein (30).

He kiʻekiʻena nā Oats i nā wikamina a me nā minelala, a hoʻohui pū i kahi ʻano o ka pulupulu i hoʻoheheʻe ʻia i kapa ʻia ʻo beta-glucan.

Ua hōʻike ʻia nā noiʻi e hiki i nā meaʻai waiwai i ka beta-glucan ke kōkua i ka hōʻemi ʻana i ka LDL a me ka nui o nā pae kolamu, e hana ana i ka oatmeal i koho nui loa no ke olakino puʻuwai ().

Ke koho nei i kahi pola oatmeal no ka ʻaina kakahiaka he ala maikaʻi loa ia e mālama ai i kou puʻuwai olakino ke hoʻonui nei i kāu protein protein.

13. ʻO Amaranth

ʻOiai ʻaʻole ʻo Amaranth kahi mea nui i kāu waihona, pono kēia palaoa i hoʻopiha ʻia me ka protein, kahi palaoa i kāu papaʻai.

Hāʻawi kahi kīʻaha (246 gram) o ka amaranth kuke ma luna o 9 mau kolamu o ka protein a he kumu nui hoʻi ia o ka folate, manganese, magnesium, phosphorus a me ka hao (32).

Hana maikaʻi kēia huapalaoa momona i nā ʻano like ʻole a maʻalahi hoʻi e hoʻomākaukau. He kūpono hoʻi ia no nā mea me ka maʻi ʻaʻai a i ʻole ke ahonui i ka gluten a he meaʻai kūpono a maikaʻi hoʻi ke olakino.

ʻOiai he amaranth kūlohelohe he kumukūʻai, me ke kumukūʻai maʻamau o $ 0.65 no ka paona (453 gram).

Hoʻomaʻa ʻia ʻo Amaranth e like me ka quinoa a i ʻole ka laiki a hiki ke hana ʻia i nā meaʻai ʻono he nui, e like me ka porridge ʻaina kakahiaka, ka pepa i hoʻopihapiha ʻia a i ʻole ka salakeke palaoa maʻalahi.

14. waiu

ʻOiai hoʻomanawanui ʻole kekahi poʻe i ka waiū a me nā huahana waiū ʻē aʻe, he kumu kūʻai kumu kūʻai ia o nā protein hiki ke ʻimi nui ʻia no ka poʻe hiki ke ʻeli iā ia.

Hiki mai ka waiū i nā pākēneka momona he nui a loaʻa ākea, e hana ana i kahi koho protein kūpono. He hapalua galani (115 gram) o ka waiū maʻamau i loaʻa ke kumu kūʻai maʻamau ma kahi o $ 2.50, ʻoiai ke kumukūʻai o ka waiū meaola ma kahi o $ 4.

Hoʻokahi kīʻaha (244 gram) o ka waiū holoʻokoʻa ma kahi o 8 mau kolamu o nā protein i hiki ke ʻimi nui ʻia, me nā hua o nā huaora a me nā minelala (33).

He kiʻekiʻe loa ia i nā minelala calcium a me phosphor, e kōkua ai i ka mālama ʻana i nā iwi me ka olakino.

ʻOiai he wai ka waiū, hiki ke hoʻohana ʻia ma ke ʻano he protein kiʻekiʻe no nā mea leʻaleʻa a me nā sopa.

Hana ka waiū holoʻokoʻa i kahi-calorie kiʻekiʻe, waiwai waiwai protein no ka poʻe e hoʻāʻo nei e hoʻonui i ka paona a me ka nui o nā mākala.

15. Nā Paukena

Hāʻawi nā hua ʻōpala i kahi nui o nā meaʻai i loko o kahi pūʻali liʻiliʻi. ʻO ka hoʻohui ʻana i kēia ʻano hua ʻoluʻolu i kāu papaʻai he ala akamai a olakino ia e hoʻonui ai i kāu protein.

Hoʻokahi wale nō auneke (28 gram) o nā hua paukena i loaʻa he 7 mau kolamu o ka protein, e hoʻolilo ana iā lākou i koho maikaʻi loa no kahi meaʻai māmā protein (34).

Me ka nui o nā protein, nā hua ʻāpala pū kekahi i loko o nā antioxidants e like me ka wikamina E a me nā phenolic acid e kōkua ai i ka hōʻemi ʻana i ka mumū i loko o ke kino.

Hana nā hua paukena i kahi meaʻai māmā maikaʻi loa i ka hele, ʻoiai hiki ke hoʻohui ʻia i ka oatmeal, salads a i ʻole ka granola homemade. Hiki iā lākou ke kūʻai aku i ka nui mai ka hapa nui o nā hale kūʻai ma kahi o $ 3 no ka paona (448 gram).

16. Salemona Canned

ʻO Salemona kekahi o nā ʻano protein o ke protein i hiki iā ʻoe ke ʻai, ʻoiai he kumukūʻai.

ʻO ka mea pōmaikaʻi, hele mai ka salemona i kahi mana kēpau ʻoi aku ka pipiʻi, e lilo ana i koho maikaʻi a maikaʻi ʻole o ka protein i kūpono no kēlā me kēia kālā.

ʻO kahi ʻehā auneke (112-gram) e lawelawe ana i ka salemona kēpau he 26 gram o ka protein, a me nā tona o nā wikamina a me nā minelala. Hoʻopili kēia me B12, wikamina D, selenium a me anti-inflammatory omega-3 fatty acid (37).

ʻO ka salemona kēpau kahi ala maʻalahi a maʻalahi hoʻi e hoʻonui i ka protein a me nā mea momona o kāu papaʻai. Hiki ke kūʻai ʻia i kahi kini 6-auneke (168-gram) o ka salemona ma ka hapa nui o nā hale kūʻai ma kahi o $ 3.60.

Hiki ke hoʻohui ʻia i nā salakeke, hana ʻia i burger ai ʻai ʻia hoʻi no kahi mānoanoa, momona momona liʻiliʻi.

17. Tureke honua

ʻOi aku ka momona o ka turuki honua a ʻoi aku ka ʻoi aku o ke kumukūʻai ma mua o nā umauma turkey holoʻokoʻa. ʻO ke kumukūʻai maʻamau no hoʻokahi paona (448 gram) o ka turkey honua ʻokoʻa mai $ 3 a $ 7.

ʻO kaʻiʻo momona, haʻahaʻa-calorie ʻo Turkey akā kiʻekiʻe loa i ka protein a me nā meaola. I ka ʻoiaʻiʻo, hāʻawi kahi ʻekolu-auneke (28-gram) i ka lawelawe ʻana he 23 mau kolamu o ka protein i hiki ke loaʻa a he 195 wale nō calories (38).

He kiʻekiʻe pū ʻo Turkey i nā huaʻai B a me ka mineral selenium, e hana nei ma ke ʻano he antioxidant ikaika i loko o ke kino a kōkua i ka hōʻemi ʻana i ka mumū ().

ʻO ka turkey honua kahi hiki ke hoʻololi ʻia, kumu kūʻai ʻole a maikaʻi hoʻi i koho ʻia i hiki ke hoʻohana ʻia i nā ʻōkuhi he nui.

Ka Laina Lalo

ʻAʻole pono ka hoʻohui ʻana i nā meaʻai waiwai protein i kāu papaʻai e wāwahi i ka panakō. Nui a hewahewa nā protein-protein i kūpono no kēlā me kēia papaʻai, makemake a me nā moʻohelu kālā.

ʻO ka hoʻonui ʻana i ka nui o ka protein i kāu papaʻai he nui nā pono olakino a kōkua paha iā ʻoe e hōʻona, lilo i ka kaumaha a loaʻa ka nui o nā mākala.

Mai ka wai pīnī a i ka salemona kēpau, nui nā kumuwaiwai e koho ai. Ke koho ʻana i kahi meaʻai kūpono mai kēia papa inoa kahi ala maikaʻi loa e hoʻonui i kāu ʻai protein.