Florentina Lewis
ʻO ka palaoa protein, muesli, nā lulu, a me nā kī. I kēia mau lā, ua puka mai kahi ʻano protein maoli. ʻO kā mākou mea e hana ai, ʻo ka ʻai nui ʻana i ka protein no ka hāʻule ʻana o nā paona a me ka ulu ʻana o nā ʻiʻo ma o lākou iho. Aka, he oiaio anei? Ua wehewehe ʻo Regina Halmich, ka poʻokela honua mokomoko mua a me ka loea meaʻai, i ka mea ma hope o ia.
ʻO ka meaʻai protein: ʻoi aku ka wikiwiki o ka lilo ʻana o ke kaumaha me ka protein kiʻekiʻe?
“E lilo ana ʻoe i ke kaumaha inā ʻino ke koena o ka calorie, ʻo ia hoʻi ke puhi mākou i nā calorie nui aʻe ma mua o kā mākou lawe ʻana. ʻAʻole lawa ka inu ʻana i ka lulu protein. Eia nō naʻe, emi iho ka nui o ke kō i ke koko ma hope o ka ʻai ʻana i ka protein ma mua o ka ʻai ʻana i ka momona momona - ʻaʻole mākou e pōloli koke. Eia kekahi, ʻo ka ʻeli ʻana i ka protein e puhi i nā calorie hou aʻe.
He aha kaʻu e makaʻala ai i ka meaʻai protein?
"Inā ʻai ʻoe i ka nui o ka protein, pono ʻoe e hana i ka hoʻomaʻamaʻa kaumaha. Inā ʻai ʻoe i ʻoi aku ka nui o ka protein ma mua o ka pono o kou kino, hoʻololi kou kino i ka momona. Ke hoʻoikaika mākou, hoʻololi ʻia nā poloka kūkulu hale i nā ʻiʻo. Hoʻopau ka ʻiʻo i nā calorie hou aʻe me ka hana ʻole, no laila e nalowale wikiwiki mākou i ke kaumaha.
ʻO nā meaʻai waiwai nui i ka protein: Protein ma kahi o nā kaʻa
“ʻAʻole hoʻololi nui ka berena protein, muesli, a me nā mea like i ka pākēneka o ka protein. Hiki iā mākou ke uhi i ka pono protein me nā meaʻai maoli: ʻo nā mea hoʻolako pūmua holoholona haʻahaʻa momona he moa, quark momona haʻahaʻa, a me nā hua manu. ʻO nā kumu meaʻai nā legumes, nā huahana soy, a me ka quinoa. Penei ke ano o ka papa maikai: 50 pakeneka huaai/salada, 25 pakeneka haahaa-momona protein, a he 25 pakeneka o ka palaoa, hui pu me ka aila maikai.
ʻAʻai protein: Ua piha kēia mau mea ʻai i ka pauka protein
Manaʻo i kahi meaʻai protein liʻiliʻi: Eia kahi koho o nā meaʻai maʻalahi a ʻono no ke kakahiaka, awakea, a me ke ahiahi. Inā makemake ʻoe i nā manaʻo hou aʻe no kahi meaʻai protein liʻiliʻi, hiki iā ʻoe ke hoʻāʻo i ka ʻai quark.
