ʻO ka papa inoa hope loa o nā meaʻai protein kiʻekiʻe āu e ʻai ai i kēlā me kēia pule

Anter

• ʻO nā meaʻai kiʻekiʻe-Protein, High-Fat
• ʻO nā meaʻai kiʻekiʻe-Protein, High-Carb
• Nā Meaʻai Protein Kiʻekiʻe
• ʻO nā meaʻai kiʻekiʻe-protein, haʻahaʻa momona
• Nānā no

ʻO ka helu ʻana i nā macronutrients-protein, momona, a me nā kalapona-ʻaʻole paha he mea nui loa i kēia manawa, akā nā kānaka he e hoʻomaka ana e nānā hou aku iā ia. A ʻoiai makemake kekahi mau meaʻai e hoʻokaʻawale ʻoe i nā kalapona a i ʻole ka momona, kokoke i kēlā me kēia papahana ʻai-mai ka ʻai keto a me ka ʻai Mediterranean a hiki i Whole30 a me ka ʻai DASH-hāʻawi i ke kukui ʻōmaʻomaʻo i nā meaʻai protein kiʻekiʻe. No ke aha mai?

"ʻO nā ʻakika amino, nā molekala kūlohelohe e hana ai i ka protein, ʻo ia ka mea i kūkulu ʻia i ke ola," wahi a Abby Olson, R.D., nona ka Encompass Nutrition ma St. Paul, MN. "ʻAʻole like me nā kalapona a me ka momona, ʻaʻole mālama kou kino i nā waikawa amino keu, a pono lākou e ʻai i kēlā me kēia lā."

ʻO ia hoʻi, inā hāʻule ʻoe i kāu ʻai ʻana i nā meaʻai protein kiʻekiʻe, e pōʻino ana kou mau kino i loko a me waho.

"Pono ʻoe i ka protein e hana i ka lauoho, ke koko, nā enzymes, a me nā mea ʻē aʻe," wehewehe ʻo Brooke Alpert, R.D., ka mea kākau o ʻO ka Diet Detox. "ʻO ka haʻawina i ʻōlelo ʻia i kēlā me kēia lā he 0.8 grams o ka protein no ka kilokani o ke kaumaha o ke kino, no laila pono ka wahine 130-paona i ka liʻiliʻi he 48 grams o ka protein. ʻO ka nānā ʻana i ka grams, ke noi wale nei au i kaʻu mau mea kūʻai aku e hōʻoia i hoʻokahi lawelawe ʻana o ka protein i kēlā me kēia pāʻina."

Hiki ke pilikia i kou pūhaka inā ʻaʻole ʻoe e ʻai mau i nā meaʻai protein kiʻekiʻe i kēlā me kēia lā. Hōʻike ka ʻepekema i ka pilina ma waena o ka lawe ʻana i ka protein meaʻai olakino a me ke kaumaha haʻahaʻa, ʻoi aku ka nui o ke kino wīwī, ʻoi aku ka maikaʻi o ka cholesterol, ʻoi aku ka maikaʻi o ka pūhaka a me ka pūhaka, a me ke kahe koko haʻahaʻa.

E paʻi i kāu quota me kēia papa inoa o nā meaʻai protein kiʻekiʻe i ʻae ʻia e ka meaʻai meaʻai kūpono i loko o kekahi ʻano ʻai.

ʻO nā meaʻai kiʻekiʻe-Protein, High-Fat

1. Yogurt Helene piha momona

E hoʻokuʻu i nā pahu "zero" a me ka ʻai i ka yogurt i hana ʻia me ka waiū holoʻokoʻa (ma kahi o 4 pakeneka momona). Ma waho aʻe o ka momona momona, hāʻawi kēlā me kēia lawelawe i kahi 20 grams o ka protein. "Ke hoʻohālikelike ʻia me nā yogurts maʻamau, ʻoi aku ka ʻoluʻolu o ka Helene piha ʻoiai ʻo ia ke kōkua i ka hoʻopaʻa ʻana i ke kō koko koko," wahi a Alpert. E hoʻopili i nā ʻano ʻano ʻono maʻemaʻe (hiki iā ʻoe ke hoʻohui i kāu mau mea ʻono maoli inā ʻoi aku ka paʻakai) i mea e hōʻoia ai ʻaʻole e lele ke kō i hoʻohui ʻia iā ʻoe.

E hoʻāʻo i kēia: ʻO ka ʻuala a me ka ʻuala chive

2. Nati

Inā makemake ʻoe i ka pekani maʻemaʻe, ka pata ʻalemona ma kāu sanwīwī awakea, a i ʻole ke kuʻi ʻana o ka cashews i kāu hui ʻana i ka home, e helu ʻoe i ka nui o ka protein (e pili ana i 5 grams no ka auneke), ka momona, a me ka fiber mai nā nati. "ʻO nā nati kahi trifecta o ka ʻai olakino," wahi a Alpert. "Hāʻawi lākou i ka hui ʻana o nā macronutrients ʻekolu, e kōkua hou ana i ke kaupaona ʻana i ke kō koko, a he kumu vegan lākou o ka protein." (Eia nā meaʻai protein kiʻekiʻe no nā vegans.)

E hoʻāʻo i kēia: Pistachio-Crusted Tilapia

ʻO nā meaʻai kiʻekiʻe-Protein, High-Carb

3. Piʻi

Mahalo i nā pīni, hiki maoli ke kiʻi i kāu nui o ka protein i kēlā me kēia lā me ka ʻole o ka ʻiʻo. E hoʻopaʻa i kāu kīʻaha me nā pīni garbanzo, nā pī ʻeleʻele, nā lentils, a me nā pī cannellini e hoʻolei i loko o nā salakeke, e hoʻoulu i nā sopa, a hui pū i ka hummus. (He ʻono loa kēia mau mea ʻai hummus homemade.) ʻAʻole wale ʻoe e ʻupena ma kahi o 15 grams o ka protein i kēlā me kēia kīʻaha, ma muli o ke ʻano like ʻole, akā ʻo "nā pūmua-mea kanu-ola hoʻi i hāʻawi i ka fiber, nā huaora B, ka hao, folate, calcium, potassium, phosphorus, and zinc," wahi a Olson. Eia kekahi, ʻaʻohe pono e makaʻu i ka helu kalapona, hoʻohui ʻo Alpert. "ʻO ka hapa nui o nā carbohydrates e pili ana i ka helu fiber kiʻekiʻe, no laila ke olakino maikaʻi lākou a he koho maikaʻi loa no ka protein ʻiʻo ʻole."

E hoʻāʻo i kēia: ʻO ka salakeke Vegan Hema komohana kiʻekiʻe

4. Lentil Pasta

ʻO ka hoʻopiha ʻana i kāu meaʻai me nā meaʻai protein kiʻekiʻe ʻaʻole ia he manaʻo ʻaʻole i kaupalena ʻia kahi pola pasta. ʻO kahi 2-auneke o nā noodles e pili ana i ka pulse (ʻo nā pulu maloʻo nā pī, nā lentils, nā pī, a me nā moa) hāʻawi i kahi lakio kūpono 2.5: 1 o nā kalapona i ka protein (35 grams a me 14 grams, kēlā me kēia), a ʻoi aku ka nui o ka fiber ma mua o kāna palaoa. -hoʻohana hoahānau. "ʻO ka hoʻohana ʻana i nā kumu protein like ʻole i ka lā a pau e hiki ai iā ʻoe ke hoʻokō i kāu mau pono protein i ka wā e paʻi ana i kāu momona, carbohydrate, a me nā pono vitamina," wahi a Olson.

E hoʻāʻo i kēia: ʻO Bolognese Green Chile Chorizo ​​Pasta Sauce ma luna o Rigatoni (hoʻohana i ka lentil rigatoni)

Nā Meaʻai Protein Kiʻekiʻe

5. Nā hua manu

E kiʻi i ka pākī me kēia mea kuke wikiwiki, ʻano nui loa, koho meaʻai meaʻai. Hoʻokahi hua manu e hāʻawi i 6 grams o ka protein a emi iho ma mua o 1 grams o nā kalapona, a ʻaʻole, ʻaʻole pono ʻoe e hopohopo i ka 190 milligrams o ka cholesterol: Hoʻokahi loiloi i ka Ka Nūpepa Lapaʻau Pelekane ʻAʻole ʻike ʻia kahi loulou ma waena o ka ʻai hua manu a me ka maʻi puʻuwai pili i ka cholesterol a i ʻole ka maʻi hahau. ʻAno makemake ʻoe i ka ʻaina kakahiaka no ka ʻaina ahiahi, ʻaʻole anei? (ʻO ka waiū kekahi kumu maikaʻi o ka protein me ka waiū momona ʻole e hāʻawi ana i 8.4 grams no ke aniani 8-auneke.)

E hoʻāʻo i kēia: ʻO ka ʻaina kakahiaka ʻo Pizza Quiche

6. ʻO Salmon i hopu ʻia i ka ʻāhiu

ʻOiai he haʻahaʻa haʻahaʻa ka protein holoholona i loko o nā kalapona a kiʻekiʻe i ka protein, makemake ʻo Alpert lāua ʻo Olson i ka salmon hihiu no kāna mau helu omega-3 ikaika. "E hoʻohui i kāu meaʻai me nā protein lean a me nā koho i ʻoi aku ka nui o ka momona, e like me ka iʻa, e uhi i kāu mau meaʻai no nā micronutrients pono e like me ka hao, nā huaora B, a me ka zinc," wahi a Olson. Hoʻokahi 3-auneke fillet e hoʻohui i 17 grams o ka protein i kāu Rx i kēlā me kēia lā. (BTW, eia ka ʻokoʻa ma waena o ka iʻa iʻa mahiʻai a me ka iʻa iʻa ʻāhiu.) Aia kekahi mau koho iʻa iʻa e hāʻawi ana i nā helu protein kiʻekiʻe no ka lawelawe ʻana he 4-auneke wale nō: ka iʻa anuenue (27.5g), bluefin tuna (34g), a me ka tuna canned (26g).

E hoʻāʻo i kēia: Miso-Lime Salmon me Couscous, Broccoli, a me nā Pepa

ʻO nā meaʻai kiʻekiʻe-protein, haʻahaʻa momona

7. Ka Uu Moa

ʻO ka moa moa ka mea e koho ai i ke kino no ke kumu: Hoʻokahi 3.5-auneke lawelawe o ka iwi moa ʻole, ka umauma moa ʻole i emi iho ma mua o 4 grams o ka momona me ka hāʻawi ʻana aku i 31 kalama o ka protein-no 165 calories wale nō. E hoʻomau i ka ʻai ʻana, ka ʻala ʻana, a i ʻole ka kuke ʻana ma mua o ka pan-palai a i ʻole ka palai hohonu inā ʻoe e makaʻala i ka ʻai momona. ʻO nā koho ʻiʻo kiʻekiʻe-protein ʻē aʻe i ʻoki ʻia i ka umauma turkey deli (6g no 1 auneke) a me ka pipi sirloin wīwī (34g no ka lawelawe 4-auneke).

E hoʻāʻo i kēia: Nā Sandwich Bruschetta Moʻa Hāmama

8. Quinoa

He mea kaulana ʻo Quinoa ma ka papa inoa o nā meaʻai protein kiʻekiʻe no ka mea, ʻaʻohe gluten, mea ʻai meaʻai, a haʻahaʻa i ka momona, wahi a Alpert. Hāʻawi ka palaoa kahiko i 8 grams o ka protein no kēlā me kēia kīʻaha i kuke ʻia, e lilo ia i ʻaoʻao maikaʻi loa i kēlā me kēia ʻai. Inā ʻoe e ʻimi nei i nā meaʻai ʻē aʻe i hoʻokumu ʻia i ka mea kanu, nā meaʻai kiʻekiʻe-protein e noʻonoʻo i ka pata pīnī momona (8g no 2 punetēpē), edamame (11g no 1/2 kīʻaha), a me ka tofu paʻa (20g no 1/2 kīʻaha).

E hoʻāʻo i kēia: ʻO Vegan Rainbow Quinoa Salad

Nānā no