ʻO nā protein maikaʻi loa no kou puʻuwai

Anter

• Ke ʻohi ʻana i kāu mau protein
• Iʻa
• Nā Nati a me nā Legume
• Manuʻai manu
• Waiū Low-momona
• Ehia mau kumuʻiʻo?
• ʻO ka nui loa paha o ka protein protein?

Hiki i nā protein ke ola i ka puʻuwai? ʻ saylelo ka poʻe loea ʻae. Akā ke hiki mai i ke koho ʻana i nā kumuwaiwai protein maikaʻi loa no kāu papaʻai, uku ka hoʻokae. He mea nui nō hoʻi e ʻai i ka nui kūpono o nā ʻano protein like ʻole. ʻO kahi laʻana, hōʻike ka ʻAmelika ʻAmelika Hui Pū ʻIa i ka nui o nā poʻe ʻAmelika e loaʻa i nā protein ma mua o ka pono mai nā ʻiʻo kiʻekiʻe i loko o ka momona momona.

Hiki i ka ʻai ʻana i ka momona momona ke hoʻokiʻekiʻe i nā kiʻekiʻe kolesterol lipoprotein (LDL) haʻahaʻa, kahi e alakaʻi ai i ka maʻi puʻuwai. Ua hoʻopili ʻia nā ʻiʻo i hana ʻia me ka maʻi Cardiovascular, ma kekahi ʻāpana ma muli o kā lākou nui o ka sodium i hoʻohui ʻia, e like me ka Harvard School of Public Health.

Ke ʻohi ʻana i kāu mau protein

Hōʻike kekahi mau loiloi i ka hoʻololi ʻana i nā ʻiʻo momona momona me nā protein ʻoi loa o ka puʻuwai e like me ka iʻa, nā pi, nā moa, nā nati, a me nā waiū momona momona momona e pale aku i nā maʻi puʻuwai. Hiki i nā meaola i loko o kēia ʻano protein ke kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol a me ke kahe o ke koko a kōkua iā ʻoe e mālama i ke kaupaona olakino. Ma ke koho ʻana i kēia mau proteins ma luna o nā koho momona momona, hiki iā ʻoe ke hōʻemi i kāu makaʻu o ka puʻuwai a me ka hahau, i hōʻike ʻia e ka Cleveland Clinic.

Ua ʻike ʻia kahi noiʻi hou i ka puke pai i nā kiʻekiʻe o ka ʻai ʻana i ka ʻulaʻula e hoʻonui i kou makaʻu no ka maʻi puʻuwau coronary. Hiki iā ʻoe ke hōʻemi i kēlā pilikia ma ka hoʻololi ʻana i nā kumuwaiwai protein ʻē aʻe. Pili ka ʻai ʻana i nā iʻa a me nā hua liʻiliʻi me ka nui o ka makaʻu. Hoʻokahi lawelawe ʻana i kēlā me kēia lā o nā nati i pili me ka 30 pākēneka haʻahaʻa o ka maʻi puʻuwai ma mua o hoʻokahi lawelawe i kēlā me kēia lā o ka ʻiʻo ʻulaʻula. ʻO ka lawaiʻa iʻa i kēlā me kēia lā he 24 pakeneka ka haʻahaʻa o ka makaʻu, ʻoiai ʻo ka moa a me ka waiū momona momona e pili pū me ka haʻahaʻa haʻahaʻa, ma 19 pākēneka a me 13 pākēneka.

Akā he aha nā ʻano kikoʻī o kēia mau protein pono olakino naʻau e pono ai ʻoe e ʻai ai a pehea ka nui āu e pono ai?

Iʻa

ʻO ka iʻa kekahi o nā koho protein kiʻekiʻe e kōkua i ka pale ʻana i ka maʻi maʻi maʻi maʻi. Pono ʻoe e ʻai i hoʻokahi i piha i 3 i a 6 mau auneke a i ʻole hoʻokahi kini ʻona 3 auneke i kēlā me kēia pule. ʻO kekahi o nā iʻa iʻoi aku ka maikaʻi loa e ʻai ai, kahi e hōʻemi ai i kou makaʻi ʻana i nā maʻi puʻuwai, e hoʻopili pū me:

Tuna

Ma waho aʻe o ka protein protein e loaʻa iā ʻoe mai ke tuna hihiu, hou, a i ʻole kē kē kēa i ka wai, e loaʻa pū nō iā ʻoe ka pōmaikaʻi o nā waikawa momona omega-3. Hōʻike ʻia nā Omega-3 fatty acid e hōʻemi i ka makaʻu o nā pilikia o ka maʻi puʻuwai. Aia pū kekahi ʻo Tuna i nā wikamina B-12 a me D, niacin, a me ka selenium. ʻOi aku ka kiʻekiʻe o ka tuna albacore Canned a i ʻole pouched i mercury, no laila e hoʻāʻo ma kahi o ka tuna "chunk light".

Salemona

Inā he lau nahele ka salemona āu e ʻai ai, hou, a i ʻole ka poni kēne, he koho akamai no kou puʻuwai. E like me ke tuna, loaʻa nā salemona i ka omega-3s, a me ka phosphorous, potassium, selenium, a me nā huaora B-6, B-12, a ʻo D. ʻO ka salmon ākea ka mea kiʻekiʻe ma nā meaola a me nā omega-3 fatty acid, ke koho maikaʻi loa ʻia ma mahiʻai hoʻāla salemona. No ka hoʻomākaukau olakino, hoʻāʻo i ka salmon salmon no 10 mau minuke no kēlā me kēia ʻīniha o ka mānoanoa.

Kuhi ka Harvard School of Public Health ʻoiai kahi 6-auneke i hoʻomoʻa ʻia i ka steak porterhouse e hāʻawi ana i ka 40 gram o ka protein piha, hāʻawi ʻia hoʻi ma kahi o 38 mau momona o ka momona - 14 o lākou i māʻona. Hāʻawi ka nui o ka salemona i ka 34 gram o ka protein a ʻo 18 wale nō ka momona o ka momona - 4 wale nō i māʻona.

Nā Nati a me nā Legume

Wahi a kekahi mau noiʻi ʻana, ʻo nā nati kekahi o nā koho protein maikaʻi e hiki ai iā ʻoe ke hana no kou puʻuwai. ʻO nā koho nā walnuts, almonds, cashews, pecan, a me nā pī.

ʻO nā legume e like me nā pīni, ka pi, a me nā lihi kekahi koho maikaʻi loa. ʻAʻohe o lākou kolesterol a ʻoi aku ka momona ma mua o kaʻiʻo. Kuhi ka Harvard School of Public Health i kahi kīʻaha o ka lihi lihi i kuke ʻia e hāʻawi i 18 mau mika o ka protein, a ma lalo o 1 gram momona.

Ma waho aʻe o nā nati a me nā pī, ʻo ka peanut maoli a me nā kīʻaha nut kekahi mau koho olakino naʻau. ʻAi ma waena o 2 a 4 punetēpō o ka pata nut maoli, unsweetened i kēlā me kēia pule.

Manuʻai manu

Ke papa inoa nei ka Mayo Clinic i nā moa, e like me ka moa a me ka kuhukū, ma ke ʻano he kumu momona momona momona kiʻekiʻe. I ka manawa e hoʻopili ʻia ka lawelawe ʻana o nā manu moa me kahi haʻahaʻa o ka maʻi maʻi maʻi maʻi ma mua o hoʻokahi lawelawe ʻana i ka ʻulaʻula i kēlā me kēia lā.

Mālama pono e koho i nā koho i momona momona maoli. ʻO kahi laʻana, koho i nā umauma moa ʻili ʻole ma luna o nā moa moa palai. E ʻoki i nā momona i ʻike ʻia a wehe i ka ʻili ke hoʻomākaukau ʻoe i nā ipu moa.

Waiū Low-momona

Koho ka manaʻo i ke koho ʻana i nā mana momona momona o nā mea momona momona i lalo:

• waiū
• tī
• yogurt
• kaʻaila kawa

ʻOiai ʻaʻole he ʻenehana hana hua waiū nā ʻenehana, ua paipai pū ka CDC i ka hoʻohana ʻana i nā hua keʻokeʻo a i ʻole pasteurized hua keʻokeʻo hua, ma kahi o nā hua holoʻokoʻa me nā yolks. Hōʻike kekahi naʻe, he 70 pākēneka o kēlā me kēia kanaka i liʻiliʻi iki i ka hoʻololi ʻana i nā pae kolesterol me ka ʻai hua manu holoʻokoʻa. Hōʻike pū kēia hoʻopaʻa like ʻana he 30 pakeneka paha o ka poʻe ʻai hua holoʻokoʻa i manaʻo ʻia he "hyper-responders" a ʻike paha i ka hoʻonui ʻana i kekahi ʻano LDL, i kapa ʻia he kumu A, akā ʻoi aku ka liʻiliʻi o ka hoʻoliʻiliʻi maʻi puʻuwai ma mua o ke ʻano B LDL.

Ehia mau kumuʻiʻo?

Pehea ʻoe e hoʻoholo ai i ka nui o kēia mau protein protein olakino e ʻai? Ma kahi o 10 a 30 paha pākēneka o kāu mau calorie o kēlā me kēia lā e hele maʻamau mai ka protein. ʻO ka ʻāpono papaʻai papaʻai e pono ai no ka gram o ka protein i pono i kēlā me kēia lā penei:

• wahine (mau makahiki 19 a 70+): 46 gram
• kāne (mau makahiki 19 a 70+): 56 gram

ʻO kahi laʻana, he 8 gram o ka protein ke kīʻaha waiū; 6 auneke salemona he 34 mau huna o ka protein; a he 16 gram ke kīʻaha o nā pīni maloʻo. ʻO kēia kahi o ka nui o nā protein e pono ai i kahi kāne makua no kahi lā holoʻokoʻa. E noʻonoʻo i kāu mau protein pono i loko o ka pōʻaiapili o kahi hoʻolālā ʻai olakino holoʻokoʻa. Ma ka hana ʻana pēlā, e kau ana ʻoe iā ʻoe iho ma ke ala no ke olakino puʻuwai maikaʻi.

ʻO ka nui loa paha o ka protein protein?