ʻO ka protein ka mea nui o ke kūkulu ʻana i ke kino. He macronutrient me ka hiki ke kūkulu a hoʻoponopono i nā mea āpau mai nā iwi a i nā ʻiʻo a i ka ʻili. He mea pono hoʻi ia no ka poʻe kiaʻi kaumaha, no ka mea, hāʻawi ia i kahi manaʻo o ka piha e pale ai i ka ʻai nui. ʻO nā kumu protein kaulana loa no nā mea ʻai meaʻai ʻo tofu, yogurt, a me nā pī. I kēia lā, hāʻawi mākou iā ʻoe i 5 mau mea ʻokoʻa i ka tofu maʻamau. ʻeleʻele ʻeleʻele ʻAʻole kaulana kēia ʻano like ʻole ma mua o nā lentil ʻōmaʻomaʻo a ʻeleʻele paha. E ʻike i kahi ʻano legume hou a hiki i ka 12 kalama o ka protein i hoʻokumu ʻia i nā mea kanu i kēlā me kēia hapaha kīʻaha. Loaʻa i nā lentil ʻeleʻele ka hao a me ka fiber meaʻai. A hōʻike nā haʻawina e hiki ke pale aku i ka hoʻonui ʻana i ka fiber mai ke koko kiʻekiʻe a me ka maʻi diabetes. ʻO kekahi pōmaikaʻi: lilo ia i palupalu ma hope o 20 mau minuke i ka wai paila. No ka paʻa ʻana o nā lentil ʻeleʻele i ko lākou ʻano ʻoiai ke kuke ʻia a maikaʻi hoʻi i ka lawe ʻana i nā mea ʻala, hoʻohui maikaʻi lākou i nā salakeke a me nā sopa. E hoʻokuʻu i nā lentil i hoʻomoʻa ʻia me nā mea kanu ʻokiʻoki, nā mea kanu, a me ka lole lemon. Einkorn palaoa Ua kapa ʻia ʻo Zanduri, ua manaʻo ʻia he ʻano palaoa kahiko. Ua ʻai nā kānaka ia mea ma mua o ka hoʻomohala ʻana o ka ʻepekema i ka palaoa maʻamau. Manaʻo ʻia he ʻoi aku ka momona o ka palaoa kahiko a maʻalahi hoʻi e ʻeli ma mua o ka palaoa hybridized. Loaʻa i kēlā me kēia hapaha kīʻaha he 9 grams o ka protein. Loaʻa iā ia nā huaora a me nā minela he nui, me nā huaora B, zinc, hao, a me ka magnesium. Nui ka poʻe gourmets makemake iā Zanduri no kona ʻono nutty. E hoʻomoʻa i kēia palaoa e like me kāu e kuke ai i ka laiki, a laila e hoʻohana i nā risottos, salads, a me nā burritos. Hiki i ka palaoa palaoa ke hoʻomaikaʻi i kahi pūʻulu pancakes a i ʻole he pūʻulu muffins. Haloumi Makemake ʻoe i kahi steak cheese? E ʻike i ka halloumi. ʻO kēia ʻiʻo, semi-hard cheese, i hana maʻamau ʻia mai ka hui ʻana o ka bipi, kao a me ka waiū hipa, he ʻono hohonu, ʻono, a ma kahi o 7 grams o ka protein kiʻekiʻe no 30 grams o ka huahana. ʻAʻole like me nā kīʻaha ʻē aʻe, hiki ke hoʻomoʻa ʻia ka halloumi a i ʻole ka pan-fried me ka hoʻoheheʻe ʻole. Ma waho, lilo ia i crispy, a i loko - velvety. E kālua i nā ʻāpana mānoanoa o halloumi i loko o ka ʻaila hinu no kahi o 2 mau minuke ma kēlā me kēia ʻaoʻao a lawelawe me ka chimichurri sauce. E hoʻohui i nā cubes i hoʻomoʻa ʻia i nā salakeke a me nā tacos, a i ʻole e lawelawe iā lākou ma kahi pōpō me nā aniani caramelized a me nā mea kanu. pīkī palai Ke makemake ʻoe i nā mea ʻai he nui, akā ʻaʻole makemake hou i nā ʻāpana, e hoʻāʻo i ka moa palai. Hāʻawi kēia ʻai meaʻai ma kahi o 6 grams o ka protein i hoʻokumu ʻia i nā mea kanu, fiber, a me kahi meaʻai crunchy. Hiki iā ʻoe ke kuke iā ʻoe iho a kūʻai paha i kahi pūʻolo e hoʻomaʻamaʻa hou i ka umu. Hiki ke hana ʻia i ka paʻakai a me ka ʻono. Ma waho aʻe o ka ʻai ʻana i kāna meaʻai ponoʻī, hana ʻia ka moa i kālua ʻia i mea ʻai maikaʻi loa no nā sopa a i ʻole kekahi mea hoʻohui i kāu hui ʻai meaʻai punahele. paʻi lā Hāʻawi kēia paʻi hua sunflower palupalu i 7 grams o ka protein no 2 punetēpē o ka huahana. ʻO ka bonus meaʻai ʻē aʻe he magnesium, he mineral maikaʻi i ʻōlelo ʻia e nā mea noiʻi Harvard hiki ke kōkua i ke kaua ʻana i ka maʻi puʻuwai. E hoʻohana i ke ʻano like me ʻoe e hana ai i ka pata pīni. E hohola i nā ʻāpana ʻāpala me kēia paʻi. Hiki iā ʻoe ke hoʻōki ma laila a i ʻole e hahau iā lākou me ka blender a loaʻa iā ʻoe kahi puree. E hoʻohui iā ia i nā lulu, smoothies, bar protein a i ʻole nā lole salad.
2022-11-11