Дело не в граммах, Или о чем надо помнить при потреблении белка
He mea nui e hoʻomaopopo i ka nui o ka protein i ka grams ʻaʻole ia ka mea nui loa i ka wā e hoʻolālā ai i kahi meaʻai. ʻOi aku ka nui o ka ʻike i ka pākēneka o ka nui o ka calorie o ka huahana he protein. No ka laʻana, ʻoi aku ka nui o nā calorie i ka pipi a me nā huahana holoholona, akā, ua waiwai pū lākou i nā momona holoholona e hana ana i ka cholesterol, ʻo ia ka hapa nui o nā calorie. ʻO nā meaʻai mea kanu, ma ka ʻaoʻao ʻē aʻe, ʻoi aku ka liʻiliʻi o nā calorie, akā ʻoi aku ka nui o nā ʻano amino acid i hoʻohana ʻia e ko mākou kino e hana i ka protein piha, a ʻoi aku ka nui o ka pākēneka o ka protein no kēlā helu o nā calorie.
ʻOi aku ka ʻokoʻa o kāu ʻai meaʻai meaʻai, ʻoi aku ka nui o ka protein āu e pono ai. ʻO ka ʻauneke o ka pipi (1 auneke = 28 grams) he 7g o ka protein – ʻo ia ka nui o ka calorie maʻiʻo o 75kcal – e hoʻohālikelike i kēlā me nā koho mea kanu e pono ai kou olakino.
Eia nā meaʻai 5 i ʻoi aku ka nui o ka protein ma mua o ka pipi, ʻoiai ʻoi aku ka kiʻekiʻe o ka protein i kēlā me kēia ʻāpana calorie.
1. Spirulina
He 65% ka protein i loko o kēia ʻano like ʻole o nā limu uliuli-ʻōmaʻomaʻo - he helu helu ma waena o nā meaʻai āpau i ʻike ʻia. Me 1 teaspoon e loaʻa iā ʻoe ka nui o 4 g o ka protein. He kumu hao maikaʻi loa ʻo Spirulina - ʻo 1 teaspoon wale nō ka 80% o ka pono o kēlā me kēia lā. Hiki ke hoʻohui ʻia i ka smoothies e uhi i ka ʻala, a ma ke ʻano he bonus, e loaʻa i kahi lawelawe maikaʻi o nā huaora B, protein, hao, a me nā mea koʻikoʻi ʻē aʻe. A ʻo ka spirulina, ʻaʻole like me nā huahana holoholona, hoʻolaha i ka alkalization o ke kino a hoʻemi i ka hana o nā kaʻina inflammatory.
2. Mīkini
Loaʻa i ka spinach he 51% protein (ma kahi o 5 grams no ke kīʻaha no 30 calories wale nō, e like me ka spirulina). He kumu maikaʻi nō hoʻi ia o ka hao, ka huaora C, a ʻaʻole like me ka spirulina, ʻo ka spinach kahi ʻono ʻoluʻolu ʻole. Ua aloha ʻia e nā ʻōmaʻomaʻo āpau ka nui o ka folic acid, he mea nui ka huaora no nā wahine, nona ke kuleana no ka ikaika, ka hana o ka lolo a me ke olakino hānau. ʻO kahi ala maʻalahi e loaʻa ai ka 10 grams o ka protein digestible loa ʻo ka hoʻohui ʻana i ʻelua mau kīʻaha spinach i kahi smoothie, salakeke, ʻaʻahu, a i ʻole sopa.
3. Конопляные семечки
ʻO ka Hemp kekahi o nā huahana maikaʻi loa a maʻalahi hoʻi e hoʻohana, me kahi hui waikawa amino waiwai. ʻO 2 wale nō punetēpē o nāʻanoʻano he 10 g o ka protein a me ka nui o ka fiber -ʻoiai ka hapa nui o nā calories mai ka protein a me ka omega-3 a me ka omega-6 polyunsaturated fatty acids, he mau hana hoʻohaʻahaʻa cholesterol. ʻO ka hoʻohālikelike ʻana i nā huahana holoholona, nā hua hemp e alkalize i ke kino, hoʻomaikaʻi i ke ʻano a hoʻonui i ka ikehu ma muli o ke kiʻekiʻe o ka magnesium. A ʻo 1 wale nō punetune o nā hua e hāʻawi iā ʻoe i ka 45% o kāu koi hao i kēlā me kēia lā. Hiki iā ʻoe ke hoʻohana i ka protein hemp, i hoʻohana ʻia i ka meaʻai haʻuki. ʻO ia, e like me nā hua ponoʻī, hoʻohui ʻia i ka smoothies, nā mea ʻono maka, ka oatmeal kakahiaka, a me nā mea i kālua ʻia, i hui pū ʻia me ka palaoa maʻamau.
4. Brokoli
На первый взгляд, это может показаться странным, но в брокколи белка действительно больше, чем в говяди 4,5мда 30ми: Брокколи также богата аминокислотами, клетчаткой, витамином В6, повышающим настроение, а еще брокколи счидистор .
5. ʻO nā ʻalemona, nā ʻalemona a me nā mea ʻai ʻē aʻe
Loaʻa i nā ʻalemona a me ka pata ʻalemona he 7 grams o ka protein no 30 kcal (2 punetēpē). I ka manawa like, ua waiwai nā nati i nā momona maikaʻi a me ka huaora E, calcium a me ka magnesium. A ʻoiai ke kiʻekiʻe o ka nui o ka calorie, ua ʻōlelo ʻia nā ʻuala nut e ka US Department of Agriculture ma ke ʻano he kumu nui o ka protein meaʻai.
E hoʻohui i kēia mau meaʻai a pau i ka smoothies maikaʻi a me nā salakeke no kahi meaʻai protein kiʻekiʻe e hoʻopiha ai i kou kino me nā meaʻai. I ka hopena, eia kahi meaʻai no kekahi o nā smoothies protein vegan hiki.
Smoothie “Pure Protein”
Nā lawelawe: 1-2
nā mea hoʻohui:
1 kīʻaha spinach
4 mau pua broccoli paʻa
½ kīʻaha i hui ʻia nā hua maloʻo a i ʻole blueberries
1 tsp koko pauka (ʻo ia hoʻi, ma ke ala, kahi kumu maikaʻi o ka protein a me ka hao)
2-3 tsp mau hua cannabis
1 punetēpē paʻi ʻalemona maka
1 kīʻaha waiu "non-dairy" e like me ka waiū ʻalemona a i ʻole ka wai
5 mau pahu hau
Mea ʻono o kāu koho: stevia, ½ maiʻa, lā, fiku, a i ʻole maple syrup
E hoʻohui i nā meaʻai a pau i kahi blender, hui a hauʻoli!
ʻAe, a mai poina e pili ana i nā kumu protein like nā hua ʻukena, nā hua chia, nā hua poppy, nā hua goji, oatmeal a me ka quinoa. E manaʻoʻiʻo mai iaʻu, ua piha loa nā meaʻai mea kanu a hiki ke hāʻawi iā ʻoe i nā mea pono āpau inā ʻokoʻa kāu ʻai i kēlā me kēia lā a lawa nā ʻāpana.
He aha kāu punahele punahele?
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