Nā Meaʻai Mea ʻai maikaʻi loa

ʻIke ʻia no ke olakino a me ka hauʻoli, ʻaʻole pono ka mea vegetarian i kahi mea nui - e hoʻopili i nā papaʻai papaʻai, ka mea e ʻae ai iā ia e hoʻolako iā ia iho me nā huaora a me nā microelement e pono ai i ka nui kūpono. Eia kekahi, ʻo ka hapanui o lākou e kokoke mau ana. ʻAʻole wale ia i ka poʻe āpau i ʻike he waiwai kupaianaha kā lākou.

No ke aha lākou?

Ka hōʻole ʻana i ka ʻiʻo, ka waiū a me nā hua manu, hoʻonele ke kanaka me ka ʻike ʻole iā ia iho i nā mea pono 6:

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Pono ʻole e ʻōlelo, ua ʻeha ke kino holoʻokoʻa i kēia. Ma hope o nā mea āpau, ʻo ka protein he mea kūkulu hale e kākoʻo i ka nui o nā mākala, kōkua i ka hoʻoikaika ʻana i ka palekana ʻAʻole pili ka hemahema i ka mokuʻāina maʻamau o ke olakino, akā i ke ʻano o ka ʻili, ka lauoho a me nā kui. ʻO ka hao kahi mea e hoʻopili i ka pae o hemoglobin a, ʻo ka hopena, ke kūpaʻa ʻana i ka maʻi a me ke koʻikoʻi.

ʻO ka kalipuna ka olakino o nā niho, nā iwi a me nā kui, a ʻo ka zinc ke olakino o ka ʻili a me ka lauoho, a me kahi hōʻoia o ka pale ikaika a me kahi metabolism maikaʻi. ʻO ka Vitamin B12 kahi i komo i loko o nā kaʻina hana: hematopoiesis, ka mahele o ka cell, ka hana ʻana o ka sheelin sheath o nā olonā nerve, me ka ʻole e luku wale ʻia, ka synthesity o nā amino acid, a me nā mea ʻo Vitamin D ʻaʻole wale ka pale ʻana i nā rikeke. , akā pale pū kekahi i nā anu a me ka maʻi ʻaʻai.

ʻOiaʻiʻo, loaʻa lākou a pau i nā meaʻai meaʻai "mea kanu", akā i kekahi manawa i nā mea liʻiliʻi. No ka pale ʻana iā ʻoe iho i kēia hihia, me ka ʻole e kumakaia i kou mau manaʻoʻiʻo, hiki iā ʻoe ke noʻonoʻo pono i ka meaʻai.

Nā Meaʻai Protein Top 10

• , a i ʻole tī tī. Loaʻa iā ia ma kahi o 8 g protein i kēlā me kēia 100 g o ke kaupaona a kūpono no ka hoʻomākaukau ʻana i nā ʻano kīʻaha like ʻole, e like me nā salakeke, nā ʻōpala a me nā cutlets. Loaʻa iā ia he zinc, hao, calcium, omega-3 fatty acid a me ka wikamina D.
• ʻO Hummus kahi mea hoʻomaʻamaʻa pīpī anu me ka aila ʻoliva, wai wai lemon a me nā mea ʻono. ʻO kahi kumu o ka protein, fiber, momona momona, calcium, iron, zinc, folate a me magnesium.
• Seitan, a i ʻole "meat vegetarian". Aia ma kahi o 100 g protein i kēlā me kēia 75 g o ka huahana. Hoʻohui ʻia ia, loaʻa iā ia ka zinc, ka hao, ke keleawe a me nā mea ʻimi ʻē aʻe, no laila he ʻāpana ia o kekahi mau papaʻai, e laʻa me ,.
• Nati ʻO ka ʻai ʻana i nā nati i kēlā me kēia lā, hiki iā ʻoe ke māʻona i ke kino ʻaʻole wale me ka protein, akā me ka zinc, ka magnesium, ka omega-3 fatty acid, ka hao, ka waikawa folic, ka huaʻai E.
• (kāpili peanut). 100 g o ka huahana i loaʻa 25 g o ka protein, a me kahi nui o ka magnesium, potassium, vitamina a me ka fiber.
• Nā hua laulā, nā ʻanoʻano sesame, nā hua poppy. Loaʻa iā lākou he 18 - 25 g protein i kēlā me kēia 100 g o ka huahana, a me ka hao, zinc, keleawe, magnesium, B wikamina.
• ʻO ka Lentil kahi kumu o ka protein, ke fiber soluble, ka hao, nā huaora B a me ka folate.
• ʻO nā lau lau ʻōmaʻomaʻo - spinach, broccoli, beetroot a me kale. Loaʻa iā lākou ka protein, fiber, antioxidants, calcium, folic acid.
• ... Aia he 100 g protein wale nō i 2 g o ka hua, eia nō naʻe, nui nā mea pono ʻē aʻe - hao, calcium, magnesium, iodine, boron, wikamina A, B, C, K, PP. No laila, noho mau ia i kahi wahi kūikawā i ka papaʻai o nā mea ʻai, ʻoiai ke hoʻopiha pono i ka ʻono o nā kīʻaha like ʻole.
• Quinoa (quinoa) - i ka manawa i komo ai kēia huahana i ka iwakālua mau poʻo i ka honua. A ʻaʻole kēia he mea kupanaha. Loaʻa iā ia he 14 g protein no kēlā me kēia 100 g, a me ka hao, ka puluniu, ka puna, ka potasiuma, ka magnesium, ka zinc a me nā huehue.

Nā meaʻai 11 kiʻekiʻe me ka hao

• Nā hua maloʻo. Ma waho o ka hao, loaʻa iā lākou ka calcium, keleawe, magnesium, potassium, sodium, phosphorus, vitamina A, B, C.
• … Loaʻa iā ia nā antioxidants, folic acid, puluniu a me nā wikamina.
• Nā hua ʻumeke - he 5% o nā kernels i loaʻa he XNUMX% o ka lā o ka hao o kēlā me kēia lā, a ʻo ka zinc a me nā kumuwaiwai ʻē aʻe. Hiki iā ʻoe ke hoʻohana iā lākou ma kahi o nā meaʻai māmā a i ʻole mahele o nā ipu ʻē aʻe. Aia kekahi manaʻo he pono loa ka hui pū ʻana me ka meli.
• Nā Beets - loaʻa iā lākou i nā meaola he nui, e like me ka hao, calcium, folic acid, manganese, a me nā antioxidants. ʻIke ʻia ua hoʻohana nā Roma kahiko i nā beets e hoʻōla i nā ʻeha, pakele i ke kuni a me ka paʻa paʻa, akā i kēia lā he mea nui ia no ka normalizing ʻana o ke koko a hoʻemi i ka ikaika.
• Pasta palaoa holoʻokoʻa (pasta, noodles). I waena o nā mea ʻē aʻe, loaʻa iā ia ka potassium, magnesium, calcium a me ka nui o nā huehue, kahi e hoʻonui ai i ke kino me ka ikaika a hāʻawi i kahi ʻano lōʻihi o ka piha.
• ʻO Thyme. ʻO kahi mea ʻala me kahi meaʻono kupanaha lemon-peppery i hiki ke hoʻololi i nā ipu he nui, a, i ka hui pū ʻana, kahi kumu maikaʻi o ka hao.
• ʻO ka laiki Brown kahi huahana i hoʻohana ʻia i nā kuke he nui a puni ka honua. Nui kona waiwai i ka hao a me ka fiber, no laila mālama maikaʻi a hoʻomaʻemaʻe i ke kino, a kōkua pū kekahi iā ia e hakakā i ka luhi.
• … ʻ Theylelo lākou inā hoʻomaka ʻoe i kou lā me ka oatmeal, hiki iā ʻoe ke poina e pili ana i ka hemahema o ka hao, ʻoiai ʻoiai loaʻa nā mea pono ʻē aʻe, e like me ka zinc, ka magnesium, ka phosphorus, nā huaora o ka hui B, E, PP.
• Wai Plum. ʻO paha paha kekahi o nā kumu momona o ka hao. Hoʻohui ʻia, loaʻa ka huaola C a me nā waikawa ʻokanika, no laila pono ʻia e inu iā ia inā he anemia, a anemia paha.
• ʻUala. ʻO wai ka mea e noʻonoʻo ʻoi aku ka hoʻohui i ka hao, puluniu a me nā waikawa ʻokanika, loaʻa iā ia ka huaora C, potassium, calcium, boron, manganese a me magnesium. ʻOiaʻiʻo, i nā mea liʻiliʻi a nui pinepine i nā tubers ʻulaʻula, keu hoʻi i kā lākou peel.
• Kokoleka pouli. 100 g i loko o 35% o ka waiwai o ka hao i kēlā me kēia lā.

ʻO nā meaʻai kalima 8 kiʻekiʻe

• ʻO nā lau lau ʻōmaʻomaʻo ʻōmaʻomaʻo kahi waiwai nui o nā meaola.
• Tofu
• - kahi meaʻai māmā maikaʻi a me kahi mea ʻono maikaʻi e hoʻopiha ai i nā meaʻai. Loaʻa i hoʻokahi lima o nā nati a hiki i ka 175 mg o ka calcium, a ʻo ka phosphorus, ka magnesium, ka potassium a me ka huaora E. Pono no ka luhi, kaumaha, migraine a me ka hiamoe.
• ʻAla palaoa. ʻAneʻane ʻo nā kīʻaha āpau ke kiʻekiʻe o ka calcium a me ka huaola D.
• Pāleki. Loaʻa i ka 1 ka nui o nā hua a hiki i 40 mg o ka calcium, a me ka potassium, magnesium, phosphoror, hao, manganese, nā wikamina A, B, C, E, K, PP.
• ʻAlani. I nā hua 1 - a hiki i 50 mg o ka calcium, a me ka magnesium, phosphorus, potassium, vitamina A, B, C, PP.
• … Manaʻo paha ʻaʻole paha, 100 g o ka huahana i loaʻa e pili ana i 1000 mg o ka puna. Hiki ke hoʻohui ʻia i kāu mau kīʻaha punahele, me nā mea ʻono.
• Legume. Loaʻa ka 100 g i ka 160 mg o ka calcium, ma muli o ko lākou ʻano.

ʻO 10 mau meaʻai kiniki kiʻekiʻe

• Kīwaha.
• … He kaʻao ka waiwai hoola o kēia huahana, a no ke kumu kūpono. Loaʻa iā ia kahi nui o nā meaʻai, me ka zinc, no laila hiki iā ʻoe ke komo palekana iā ia i kāu papaʻai i kēlā me kēia lā.
• ʻO ka peanuts, no ka nele o ia, kūpono nā nati ʻē aʻe.
• Kokoleka pouli. ʻO kekahi o nā kumu momona o ka zinc a me ke ʻano maikaʻi. ʻO ia wale no ke kiʻekiʻe o ke kō i loko o ka haku mele, pono ʻoe e hoʻohana ia mea i ke kaulike.
• Laiki palaunu
• ʻAla, ʻoiaʻiʻo boletus, boletus, chanterelles. Ma waho o ka zinc, loaʻa pū kekahi iā lākou ka manganese a me ke keleawe.
• ʻO Currant, kahi i loko o ka huaʻai C i ka nui.
• ʻO ka hū a Brewer's a me ka mea kahu palaoa kahi kumu o zinc a me ka hao.
• … Loaʻa iā ia ka zinc, calcium, sodium, potassium, iron, nā amino acid pono a pau, nā wikamina A, B, C.
• ʻO ka iʻa me ka iʻa iʻa. Ua manaʻo ʻia lākou nā kumuwaiwai ʻoi loa o ka zinc, no laila, ʻaʻole koi nā kauka e hāʻawi iā lākou a hiki i nā mea ʻai ikaika ʻole.

Nā Meaʻai Vitamin B12 ʻOi Loa

ʻOiai ʻo ka liʻiliʻi o ka pono o ka vitamina B12 (3 mg wale nō i kēlā me kēia lā), ʻo kona nele e alakaʻi i ka ulu ʻana o nā maʻi koʻikoʻi o ka ʻōnaehana cardiovascular. Eia kekahi, hoʻopilikia maikaʻi kona hemahema i ka immunity, ka lolo a me ka hana ate. Hiki i nā mea kanu ke loaʻa ia mai nā huahana soy, nā ʻōmaʻomaʻo o nā mea kanu, me ka piko o nā radishes a i ʻole kāloti, nā aniani ʻōmaʻomaʻo, ka spinach, ka hua palaoa, a me nā huahana waiu. No nā mea kanu like ʻole i haʻalele haʻalele i ka mea hope, ʻōlelo nā kauka e hoʻolohe i nā paʻakikī o ka vitamina me kāna ʻike. ʻOiaʻiʻo, pono lākou e koho pū me ke kauka.

ʻO nā meaʻai 5 Vitamin D kiʻekiʻe

• ʻAha.
• a me ka wai ʻalani.
• ʻAilana soya.
• Nā huahana waiu. Ma waho aʻe o ka vitamina D, loaʻa iā lākou ka calcium a me ka protein.
• … Loaʻa iā lākou ka hao, ka manganese, zinc, nā wikamina A, B, E.

Ke hōʻuluʻulu ʻana i nā mea āpau o luna, makemake wau e nānā i ka ʻoiaʻiʻo o ka paʻa ʻana o kahi huaora a i ʻole ka mea i loaʻa i ka huahana ʻaʻole pili wale i kāna ʻano, akā i ka maikaʻi o ka lepo kahi i ulu ai (inā he ), a me ke kēkelē o ka mālama ʻana i ka wela. ʻO ka hiki ʻana o nā mea ʻē aʻe, nā mea e pono ai no kā lākou asimilation piha, he mea nui pū kekahi. ʻO kahi laʻana, i ka wā e pili ana i ka hao, kahi e hoʻopili maikaʻi ʻia me ka huaʻai C.

Akā he ʻoi aku ka maikaʻi o kēia. Ma hope o nā mea āpau, kēlā me kēia ʻano lāʻau hoʻōla i pili i kēia mau mea, pono wale nō lākou āpau inā loaʻa ka lawe kūpono i ke kino. ʻO kahi laʻana o kēia ka zinc, ka mea i ka nui nui, ke hāpai nei i ka hoʻokaʻawale ʻana i nā hunaola maʻi ʻaʻai. No laila, hiki a pono ke nānā i hope i nā ʻōlelo aʻoaʻo a me nā ʻōlelo aʻoaʻo a nā meaʻai hānai. Akā ʻo ka hōʻoia maikaʻi loa o ka pololei o ka papaʻai i hōʻuluʻulu ʻia e pono ke olakino maikaʻi a me ka maikaʻi maikaʻi.

E mālama pono iā lākou a hauʻoli!