ʻO ke kumu Suprising o Protein

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ʻO ka moa, ka iʻa, a me ka pipi ka mea e hele ai i nā kumu protein, a inā ʻoe e hoʻohui i ka tofu i ka hui ʻana, hiki ke hōʻoluʻolu nā mea. Akā i kēia manawa aia kahi koho ʻē aʻe: Wahi a kahi noiʻi hou ʻana, ʻo ka limu-yep, ʻo kāu ʻōwili sushi-hāʻawi i kahi ʻano maikaʻi o ka meaʻai hoʻoikaika kino.

ʻOiai ʻokoʻa ka nui o nā protein i waena o nā limu o ka limu, mai ka 2 a i ka 9 gram o ke kīʻaha. A ma waho aʻe o ke kiʻekiʻe o ka protein, hoʻopiha ʻia ka limu i nā minerala, nā huaora, a me nā mea like me ka hormone i maikaʻi no ke kino. ʻO ka ʻoiaʻiʻo, aia nā ʻano dulse i nā peptides renin-inhibitory e like me nā mea i loaʻa i ka ACE inhibitors, kahi papa o nā lāʻau lapaʻau e kōkua i ka hoʻomaha ʻana i nā kīʻaha koko i hoʻohana ʻia e mālama i ke koko kiʻekiʻe, ka migraines, a me nā kūlana ʻē aʻe, wahi a Mary Hartley, RD, ka loea meaʻai. no DietsInReview.com.

Paipai ʻo ia e ʻai i ka limu i nā salakeke, nā sopa, a i nā ʻalalā.

"ʻO ka dulse dehydrated e like me ka jerky i hiki ke ʻai ʻia a i ʻoki ʻia paha i loko o nā kīʻaha. ʻO Nori, i hoʻohana ʻia no nā ʻōwili sushi, ʻo ia ka limu i kālua ʻia, a kūʻai pinepine ʻia nā granules kelp ma ke ʻano he paʻakai kiʻekiʻe iodine, "wahi āna. "ʻAi pinepine paha mākou i ka limu e like me ka carrageenan a me ka agar i hoʻohui ʻia i ka ʻaikalima, ka pia, ka berena, a me nā meaʻai ʻē aʻe he nui."

Eia nō naʻe, e akahele ʻoe e lawe i kahi salakeke limu kai e hoʻokūkū ai i kaʻiʻo. ʻO kahi laʻana, pono ʻoe e ʻai i nā pepa 21 nori e kiʻi i ka protein i loaʻa i hoʻokahi umauma moa 3-auneke, a ʻo ka Allowance dietary allowance o ka protein ʻo 0.8 gram no ka paona o ke kaumaha o ke kino. Eia nō naʻe, hiki i ka protein ke hāʻawi palekana iā 10 i ka 35 pākēneka o kāu huina nui, i ʻōlelo ʻo Hartley.

1. Lentils: 1 kīʻaha moʻa = 18 grams

2. Peanuts: 1/2 kīʻaha ʻili = 19 grams

3. Nā hua ʻukena: 1/2 kīʻaha huled = 17 grams

4. Quinoa: 1/2 kīʻaha kīnā ʻole = 14 gram

5. Greek yogurt: 6 auneke = 18 grams

Pehea ʻoe e hoʻohui ai i kēia mau meaʻai protein kiʻekiʻe i kāu ʻai? A ʻo wai ka mākaukau e hele i waho no ka sushi?

ʻO Jennipher Walters ka Luna Nui a me ka mea nāna i hoʻokumu i nā pūnaewele ola olakino FitBottomedGirls.com a me FitBottomedMamas.com. ʻO kahi mea hoʻomaʻamaʻa pilikino pilikino, ka nohona a me ka hoʻomaʻamaʻa hoʻokele kaumaha a me kahi kumu aʻo hoʻoikaika pūʻulu, ʻo ia nō kekahi MA i ka nūpepa olakino a kākau pinepine e pili ana i nā mea āpau a me ke olakino no nā paʻi pūnaewele like ʻole.

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