ʻO kaʻai protein kiʻekiʻe no nā mea ʻai

Anter

• Papa kuhikuhi papaʻai
• Lā 1
• Lā 2
• Lā 3
• ʻO ka mea ʻaʻole pono e ʻai i ka mea ʻai
• Pehea e hoʻohui ai i nā hua a me nā cereal
• Pehea e loaʻa ai ka nui o nā mākala
• He aha nā keiki lauʻai e pono ai e ʻai

I mea e makemake ai i ka ulu pono ʻana o nā keiki mea ʻai a me ka hana pono o ka meaola i nā manawa a pau, e hana ana i ka meaʻai vegetarian, he mea nui ia e waiwai i ka protein meaola, a kaulike i nā meaola āpau i loaʻa i nā meaʻai e like me ka soy, nā pīni, ka palaoa, ka palaoa, ka pī, ka quinoa a me ka palaoa. Hoʻohui ʻia, hiki nō iā ʻoe ke koho no ka hoʻohana ʻana i ka hū Nutritional, kahi waiwai i nā protein, nā olonā, nā huaʻai B a me nā minelala.

I ka hihia ovolactovegetarians, ʻo ka ʻai ʻana o nā hua manu a me ka waiū e hōʻoia i ka lawe ʻana o nā protein protein holoholona kiʻekiʻe. Hoʻohui ʻia, e like me ke ʻano o nā papaʻai maʻamau, pono pū kekahi i nā mea ʻono i ka ʻai ʻana i nā meaʻai āpau a waiwai i ka pulupulu, me ka hōʻalo ʻana i nā berena a me nā palaoa palaoa keʻokeʻo, a me ka hōʻalo ʻana i nā kō, nā paʻakai a me nā momona i loko o nā kohu o ka hoʻomākaukau. , o kahi laʻana. A e hōʻoia i ka hana kūpono o ka ʻōpū, pono nui ka inu ʻana i ka wai he nui.

Papa kuhikuhi papaʻai

Pono kaʻai i nā mea ʻai i nā hua, ka waiū a me nā huahana waiū, a me nā meaʻai i loaʻa i nā kumu protein, e like me ka mea i hōʻike ʻia ma lalo:

Lā 1

• ʻAina kakahiaka: 1 kīʻaha waiū me ke kope + 1 palaoa palaoa āpau me ka tofu + 1 ʻāpana o ka papaya;
• Mea ʻai kakahiaka: 1 pea + 5 mau kuki holoʻokoʻa;
• ʻO kaʻaina awakea: Textogan soy protein stroganoff + 6 punetēpō o ka laiki + 2 punetēpō o nā pi + lettuce, ʻōmato a me nā salakeke kāloti paʻakai + 1 ʻāpana o ka paina;
• Mea ʻai ahiahi: ʻO ka Avocado smoothie + 1 palaoa palaoa āpau me ka ʻate kāloti maka.

Lā 2

• ʻAina kakahiaka: 1 aniani o ka waiū me ka palaoa + 1 punetune o ka ʻoka + hua keʻokeʻo hua manu omelet me nā mea kanu + 1 ʻāpala;
• Mea ʻai kakahiaka: 1 yogurt + 3 toast;
• ʻO kaʻaina awakea: ʻO ka yakissoba mea kanu me ka hua moa i hoʻolapalapa ʻia + eggplant i ka umu + 1 ʻalani;
• Mea ʻai ahiahi: 1 kīʻaha o ka wai kāpelu ʻōmaʻomaʻo + berena palaoa a pau me ka hamburger lentil + 1 ʻāpana o ka melemona.

Lā 3

• ʻAina kakahiaka: ʻO ka palaoa maiʻa + 1 palaoa wholemeal me ka tī;
• Mea ʻai kakahiaka: 5 mau kuki holoʻokoʻa + 2 pahu umauma;
• ʻO kaʻaina awakea: ʻO ka salakeke mea kanu me ka quinoa, tofu, kulina, broccoli, ʻōmato, kāloti + salakeke arugula ʻōmaʻomaʻo me nā beets i hoʻopaʻa ʻia + 1 tangerine;
• Mea ʻai ahiahi: 1 kīʻaha waiū me ka palaoa + 1 tapioca me ka hua manu.

I ka hihia o nā mea vegetarian kapu, ka mea ʻai ʻole i nā meaʻai o nā holoholona, ​​pono e pani ʻia ka waiū a me nā mea e nā huahana e pili ana i nā waiū waiū, e like me ka waiū soy a ʻalemona, a pono e hoʻololi ʻia ka hua no ka protein soy. E ʻike i ka papa inoa piha o nā meaʻai e waiwai ana i ka protein protein.

ʻO ka mea ʻaʻole pono e ʻai i ka mea ʻai

Pehea e hoʻohui ai i nā hua a me nā cereal

No ka loaʻa ʻana o kahi protein maikaʻi maikaʻi aʻe, he mea nui e hoʻohui i nā meaʻai kōkua, e like me ka mea i hōʻike ʻia i ka papa aʻe.

Hāʻawi kēia hui o nā meaʻai i kahi meaʻai i waiwai i nā amino acid āpau e pono ai e hana i nā protein maikaʻi maikaʻi i ke kino. Hoʻohui ʻia, he mea nui e ʻike he 30 g ka ʻiʻo e like me ka ʻai ʻana ma kahi o 1 mau hua manu, 1 kīʻaha o ka waiū maʻamau a soy paha, 30 g protein soy, 1/4 kīʻaha o ka tofu a i ʻole 3/4 kīʻaha o ka yogurt. E ʻike i nā ʻōlelo aʻoaʻo hou aʻe pehea e hōʻalo ai i ka nele o nā meaola i ka Dietarian Diet.

Pehea e loaʻa ai ka nui o nā mākala

No ka mea vegetarian e loaʻa i ka nui o nā mākala, pono ʻo ia e hoʻonui i ka ʻai o nā meaʻai i loko o ka protein, ʻo ia hoʻi ka soy, ka quinoa a me nā hua manu hua, a ʻoi aku ka hoʻemi ʻana i ka ʻai o nā meaʻai momona a momona, e like me nā kuki a me nā meaʻai māmā. Eia hou, he mea nui e hoʻololi i ka papaʻai e makemake ai i ka ʻai ʻana o nā meaʻai mai nā ʻano ʻano meaʻai like ʻole.

I ka hoʻomaʻamaʻa mua, no ka laʻana, pili paha ka pāʻina i ka yogurt maʻamau a me ka berena palaoa āpau me ka palaʻi pīpī, ʻoiai ʻo ka pāʻina ma hope o ka hoʻomaʻamaʻa pono e loaʻa kahi kumu waiwai o ka protein, e like me ka hua manu a me ka protein soy, me nā hua e like me laiki palaunu, noodles ʻeleʻele a i ʻole quinoa.

He aha nā keiki lauʻai e pono ai e ʻai

Hiki i nā keiki Vegetarian ke ulu maʻamau me kēia ʻano papaʻai, akā he mea nui e hele pū lākou me kahi pediatrician a me kahi mea hānai no laila e hana ʻia ka hānai i kahi ala e hiki ai i kahi ulu kūpono.

I ka wā kamaliʻi, he mea nui ʻaʻole e hoʻonui i nā olonā, ʻoiai lākou e pale ana i ka lawe ʻana o nā meaola i loko o ka ʻōpū, a me ka ʻai nui ʻana i ka bran a me nā meaʻai āpau e pono e hōʻalo. Eia hou, pono e mālama pono e hōʻalo i ka nele o nā mea nui nui, e like me ka huaʻai B12, omega 3, hao a me ka puna.

E nānā i ke wikiō e hiki mai ana a ʻike i nā mea maikaʻi o ka lilo ʻana i mea ʻai.