Pehea e loaʻa ai ka nui o ka protein ma kahi meaʻai mea kanu

Anter

• Ehia mau protein e pono ai?
• Nā Kumuwaiwai o ka Protein-based Plant
• Hoʻololi Māmā o ka ʻiʻo-a-mea-mea kanu
• Nānā no

Hiki i ka meaʻai mea kanu ke hoʻoikaika i kou palekana, hoʻomaikaʻi i kou puʻuwai, a kōkua iā ʻoe e ola lōʻihi, nā hōʻike noiʻi. A hiki iā ia ke hāʻawi iā ʻoe me nā protein āpau e pono ai.

"Pono ʻoe e noʻonoʻo iki i kāu hoʻolālā ʻana," wahi a Dawn Jackson Blatner, ʻo R.D.N., ka mea kākau o ʻO ka ʻai Flexitarian (Kūʻai, $ 17, amazon.com) a a Kinohi Lahui Brain Trust. "ʻO ke kī e ʻai i nā ʻano meaʻai like ʻole e kiʻi i ka nui o ka protein, a me nā huaora, nā minelala, a me nā meaola ʻē aʻe e koi ai i kou kino," i ʻōlelo ʻo ia.

E hahai i kēia mau ʻanuʻu maʻalahi e paʻi i kāu mau pahuhopu protein i hoʻokumu ʻia i ka mea kanu, inā ʻoe e hoʻāʻo nei i ka Meatless Monday a i ʻole ke hoʻololi nei i kahi meaʻai vegan piha.

Ehia mau protein e pono ai?

"Pono nā wahine kūleʻa i ka 0.55 a i ka 0.91 gram o ka protein i ka paona o ke kino i ka lā, e like me ka American College of Sports Medicine," wahi a Blatner. E hele no ka nui kiʻekiʻe inā ʻoe e hoʻomaʻamaʻa ikaika ana. "E kōkua ia iā ʻoe e hoʻoponopono, kūkulu, a mālama i ka ʻiʻo," wahi āna. Me ka noʻonoʻo, makemake ʻia kahi wahine makua ʻo 150 mau paona e ʻai ma waena o 83 a me 137 gram i kēlā me kēia lā, no ka laʻana. Inā ʻoe e hoʻomaka i ka wī ma waena o nā meaʻai a i ʻole nā ​​mea huhū, jittery, a i ʻole headachy, pono ʻoe e hoʻohui i nā protein i hoʻokumu ʻia i nā lā kanu i kou lā. (E heluhelu hou ma aneʻi: Pehea ka nui o ka protein āu e pono ai i kēlā me kēia lā)

Nā Kumuwaiwai o ka Protein-based Plant

ʻO kēia mau pūʻulu nui ke koho maikaʻi loa iā ʻoe i ka hōʻuluʻulu ʻana i nā papa mea kanu waiwai waiwai protein. (E heluhelu pū nō hoʻi i kēia mau punawai maʻalahi o ka mea kanu-Based Protein inā koho kou ʻōpū.)

• Nā pi a me nā legume: ʻO kahi kīʻaha 1/2 o nā pīni ʻeleʻele i kuke ʻia, nā pīpī, a i ʻole nā ​​līlī he 7 a 9 mau huna o ka protein i hoʻokumu ʻia me nā mea kanu.
• Nati: ʻO ka 1/4 kīʻaha kīʻaha, nā ʻalemona, nā cashews, a i ʻole nā ​​pistachios he 6 a 7 mau huna o nā protein i hoʻokumu ʻia me nā mea kanu; nā pecan a me nā walnuts i 3 i ka 4 gram, i kēlā me kēia.
• Nā hua: E loaʻa iā ʻoe he 7 a 9 mau huna o nā protein i hoʻokumu ʻia me nā mea kanu mai ka 1/4 cup pumpkin a i ʻole nā ​​ʻano pua sunflower, a me 4 a 6 mau huna mai 2 punetēpō o nā olonā, nā hua chia, a me nā ʻano hemp. (E hoʻopau pū ka naʻau ʻo Hemp i ka hana.)
• ʻO nā huaʻai holoʻokoʻa: Kahi 1/2 kīʻaha o ka oatmeal i kuke ʻia a i ʻole ka quinoa he 4 gram o ka protein i hoʻokumu ʻia me nā mea kanu; ʻo ka laiki ʻeleʻele a i ʻole nā ​​noodles soba i 3. Aia ka palaoa palaoa a ulu a 4 a 7 mau gram no kēlā me kēia lawelawe.
• Nā huahana Soy:E helu ʻē ʻoe i 6 mau mika o ka protein i hoʻokumu ʻia me nā mea kanu mai hoʻokahi ʻāpana o ka tofu kūpaʻa a me ka nui 17 goma mai kahi lawelawe 1/2-cup o tempe. (Pili: ʻO nā mea āpau āu e ʻike ai e pili ana i nā meaʻai soy)

Hoʻololi Māmā o ka ʻiʻo-a-mea-mea kanu

Hoʻololi i kaʻiʻo, ka moa, a me nā iʻa me nā pīni, nā nati, a me nā hua i kāu mau ipu punahele e hoʻohui i nā protein i hoʻokumu ʻia i nā mea kanu i kāu pā. Ma ka laulā, e hoʻohana i nā kīʻaha 1/4 kīʻaha a i ʻole nā ​​legume no 1 oz. o ka io, wahi a Blatner. Eia kekahi mau manaʻo protein protein ma muli o nā mea kanu e hoʻomaka ai. (E hoʻomau i ka heluhelu ʻana: Nā Manaʻo Meaʻa Vegan Protein High-Protein)

• Lentil a me ka ʻokiʻoki Walnut Ragù: Hoʻohui pūlehu ʻia i ka palaoa a i ʻole nā ​​melemele ʻōmaʻomaʻo a kāwili ʻia, nā walnuts i kāwili ʻia me nā tumato ʻoki, nā ʻalalā, nā kālika, nā ʻaka, a me ka basil e hana i ka mea ʻono no kāu pasta punahele.
• ʻO Edamame Fried Brown Rice: ʻO ka edamame i hoʻopaʻa ʻia (1/2 kīʻaha o ia mea i moʻa ʻia he 9 kalama o ka protein i hoʻokumu ʻia i nā mea kanu) me ka laiki ʻeleʻele, nā mea ʻai, ke kāleka, ka ʻala, a me nā amino niu. ʻO luna me kekahi aila sesame i hoʻomoʻa ʻia a me nā ʻanoʻano sesame. (A i ʻole kuapo i kāu lawe ʻana me kēia laiki palai.)
• Chickpea Tacos: Hoʻomoʻa i nā moa me ka pauka chili, paprika, kumino, a me oregano; e hoʻonui i nā kāloti i hoʻomoʻa ʻia, beets, zucchini, a i ʻole fennel; a ma luna me ka cilantro, ka salsa ʻulaʻula a ʻōmaʻomaʻo paha, a me kahi dollop o ka cashew cream. (Pili: Nā Ala Hou e Spice Up Taco Pōʻalua)

Hōʻailona ʻAno Magazine, Malaki 2021 puka

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