ʻO kaʻai Protein: pehea e hana ai, nā mea e ʻai ai a me ka papa kuhikuhi
Anter
- ʻAi ʻia nā meaʻai
- Nā Mea ʻAi e Hōʻalo
- Papa kuhikuhi papaʻai Protein
- He aha e ʻike ai ma mua o ka hoʻomaka ʻana i ka papaʻai protein
ʻO ka papaʻai protein, i kapa ʻia he protein-protein a diet protein paha, hoʻokumu ʻia i ka hoʻonui ʻana i ka ʻai o nā meaʻai waiwai protein, e like me ka ʻiʻo a me nā hua manu, a me ka hoʻemi ʻana i ka lawe ʻana o nā meaʻai momona-momona, e like me ka berena a pasta paha. ʻO kaʻai ʻana i nā protein e kōkua i ka hōʻemi ʻana i ka pōloli a hoʻonui i ka manaʻo o ka māʻona, no ka mea, hana pololei ia i nā pae o ka ghrelin a me nā mea ʻoniʻoni ʻē aʻe e pili ana i ka hoʻoponopono ʻana i ka makemake.
I kēia ala, hiki i nā protein ke hoʻonui i ka metabolism, kōkua i ke kuni ʻana i nā mea ʻoi aku ka nui, a me ka loaʻa ʻole o nā pākiki i ka meaʻai e hoʻohana ai ke kino i nā kumuwaiwai ʻē aʻe e hana i ka ikehu.
He mea maʻamau ia i ka hoʻomaka o ka papaʻai ke kanaka i ka nāwaliwali iki a me ka luʻuluʻu i nā lā mua, eia naʻe hala mau kēia mau hōʻailona ma hope o 3 a i ʻole 4 mau lā, ʻo ia ka manawa kūpono no ke kino e maʻa ai i ka nele o nā kōpona. . ʻO kahi ala lohi loa o ka hemo ʻana i nā mea ʻaʻā a me ka ʻeha ʻole ʻia e ka ʻai ʻana i ka papaʻai kalepona haʻahaʻa. E aʻo pehea e ʻai ai i ka papaʻai momona haʻahaʻa.
ʻAi ʻia nā meaʻai
ʻO nā meaʻai i ʻae ʻia i ka papa protein he mau meaʻai i kiʻekiʻe i loko o ka protein a loaʻa kahi haʻahaʻa o ka carbohydrate, e like me:
- ʻIʻo lean, iʻa, hua manu, ham, kakukō ham;
- Waiū Skimmed, nā paʻi waiū keʻokeʻo, yogurt skimmed;
- Ka waiū almond a i ʻole kekahi hua nut
- ʻO Chard, cabbage, spinach, lettuce, arugula, watercress, chicory, kāloti, kāpiki, ʻōmato, kukama, radish;
- ʻO kaʻaila Olive a flax paha, ʻoliva;
- Chestnuts, nut, almonds;
- Nā ʻanoʻano e like me chia, flaxseed, sesame, pumpkin, sunflower;
- Avocado, lemona.
Hiki ke hoʻokō ʻia ka papaʻai protein i 15 mau lā me kahi wā 3 mau lā, a hiki ke hana hou ʻia no 15 mau lā keu.
Nā Mea ʻAi e Hōʻalo
ʻO nā meaʻai i pāpā ʻia i ka wā o ka protein protein he mau kumu waiwai o nā waʻā, e like me nā cereala a me nā kūpuna, e like me ka berena, pasta, laiki, palaoa, ʻuala, ʻuala a me ka cassava. Hoʻohui ʻia i nā hua e like me nā pi, nā pīpī, nā kulina, nā pī a me nā soybeans.
Paipai ʻia nō hoʻi e hōʻalo i ke kō a me nā meaʻai e paʻa ai, e like me nā kuki, nā mea ʻono, nā pōpō, nā mea inu momona, ka meli a me nā wai hana. Eia hou, ʻoiai ke olakino, loaʻa nā hua i ka nui o ke kō a no laila pono e hōʻalo a ʻai ʻole ʻia i nā mea he nui i ka wā o ka protein protein.
He mea nui ʻaʻole e hoʻopau i kēia mau meaʻai i ka wā o ka protein protein e hōʻalo ai i nā loli i ka metabolism e hōʻoki i ke kino mai ka hoʻohana ʻana i ka protein a me ka momona ma ke ʻano he ikehu.
Papa kuhikuhi papaʻai Protein
ʻO kēia kahi laʻana o ka papa kuhikuhi papaʻai protein piha e hoʻopau maʻalahi i hoʻokahi pule.
| ʻAina kakahiaka | ʻAina awakea | ʻAina awakea | ʻAina ʻaina awakea | |
| Ka lua | ʻO ka waiū skimmed me ka avocado a me nā hua i kāwili ʻia me ka ʻaka a me ka paprika | ʻO ka iʻa i kuke ʻia me ka milo i hoʻowali ʻia me nā kulu lemon | 1 yogurt momona momona me ka waiūpī | ʻO ka letusce a me ka salakeke kōmato me ka tuna, i hoʻowali ʻia me ka kirima yogurt me ka cilantro a me ka lemona |
| Ke kolu | ʻO ka yogurt skimmed me ka flaxseed, hele pū me ka ʻōlima tī a me ka puaʻō ham | ʻO ka moa moa me ka salakeke o ka kukama, ka letus, ke kōmato, me ka ʻaila ʻoliva a me ka lemona | ʻO nā hua manu i hoʻolapalapa ʻia a me nā kāloti | ʻO salmon i kāhi ʻia me ka broccoli, kāloti a me ka sāmato salakeke, i hoʻowali ʻia me ka lemon a me ka aila flaxseed |
| Ka 'ehā | Kope me ka waiū skim a me 1 hua manu i hoʻolapalapa ʻia | ʻO ka Omelet me ka tī a me ka ham a me ka salakeke arugula i hoʻowali ʻia me ka aila a me ka lemon | ʻO ka yogurt skimmed me nā hua chia a me 2 mau paʻi o ka tī | ʻO nā noodles Zucchini me ka pipi o ka ʻāina a me ka meaʻai kōmato maoli |
| Ka lima | ʻO ka mea hoʻonani Avocado me ka waiū skimmed | Hoʻomaʻa ʻia nā tuna hou me ka chard a hoʻowali ʻia me ka aila flaxseed | ʻO ka wai Lemon me ka hua manu a me 1 ʻāpana o ka puaʻō ham | ʻO ka umauma turuki i hoʻomoʻa ʻia me ka ʻōmato a me ka waiū wili me ka aila ʻoliva, hele pū ʻia me ka arugula a me ka salakeke kāloti kuʻi ʻia a me ka wī me ka lemon |
| Pōʻalima | ʻO ka yogurt skimmed a me ka hua moa i kāwili ʻia me ka chard a me ka tī | Hoʻopiha ʻia ʻo ka hua moa me ka umauma moa kuʻu ʻia a kālua ʻia me ka paprika, onion au gratin i ka umu me ka tī kuʻu | ʻO ka pīpī Avocado me ka waiū almond | Omelet me ka milo a me nā aniani i kō ʻia |
| Pōʻaono | ʻO ka waiū skimmed me 2 ham a me nā wili tī | ʻO Lettuce, arugula a me ka salakekama kukama me ka ʻāpala kuʻi a me ka tī kuʻu a me ka hua manu i hoʻolapalapa ʻia me ka yogurt, ka pāhiri a me nā kapa komo lemon. | 3 mau walnuts a me 1 yogurt momona momona momona | Kālika kāloti me nā ʻāpana diced o ka tī keʻokeʻo a me ka cilantro |
| Lāpule | Kope me ka waiū ʻalemone a me ka ham a me ka omelet tī | ʻO ka steak i hoʻomoʻa ʻia me ka asparagus i kālua ʻia i ka aila ʻoliva | Māhele Avocado me ka waiūpaka | ʻO ka salakeke salmon i puhi ʻia me ka lettuce ʻōmaʻomaʻo a me ka poni, nā ʻāpala i ʻoki ʻia, nā ʻano chia a me nā nati, i hoʻowali ʻia me ka aila ʻoliva a me ka lemon. |
Hoʻololi nā ʻāpana o ka meaʻai ma ka papa kuhikuhi e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a inā he maʻi ko ke kanaka a i ʻole ʻaʻole, no laila he mea nui e ʻimi i kahi mea lapaʻau e hoʻokō i kahi loiloi piha a helu i nā mahele kūpono kūpono. E like me ka pono o ke kanaka.
He aha e ʻike ai ma mua o ka hoʻomaka ʻana i ka papaʻai protein
Ma mua o ka hoʻomaka ʻana i kekahi papaʻai, he mea nui e nīnau i ke kauka a i ʻole kahi mea hānai no ka mea ʻaʻole e hōʻeha i kou olakino. Hiki i ke nutristist ke paipai i kahi papa kuhikuhi i hoʻopilikino ʻia, e noʻonoʻo ana i nā makemake pilikino a me nā kapu papaʻai kūpono.
ʻAʻole pono e hoʻokō ʻia kēia papaʻai e ka poʻe i loaʻa i nā pilikia ʻōpū, ʻoiai ʻo ka ʻai ʻana i nā protein he nui e hiki ai ke hōʻeha hou aku i nā puʻupaʻa. E mālama wale ʻia ka papaʻai no hoʻokahi mahina ʻoi aku ka nui, a ma hope o ka hiki ke mālama i kahi papa ʻaihue haʻahaʻa e mālama i ke kaupaona a pale i ka deficit a ʻoi aku paha o kekahi mau meaola i ke kino.
I ka hihia o ka mea vegetarian aia nā meaʻai e waiwai i nā protein mea kanu, e like me nā pī, nā pīpī a me ka quinoa, no ka laʻana.
E nānā i loko o kēia wikiō he aha nā meaʻai maikaʻi e hoʻohui e hana i nā protein, a me ka ʻiʻo.
E Nānā E Nānā
MRI a me kaʻeha haʻahaʻa
