ʻO kaʻiʻo kahi kumu o ka protein a me nā huaora a me nā minelala e koi ʻia e ke kino o ke kanaka. Akā ʻaʻole kekahi ʻano o ke kuke ʻana a me ka ʻāpana o ka holoholona i pono no ke olakino.
He aha nā ʻano kūpono
- ʻO ka pipi momona ma ka mauʻu
Manaʻo mākou he pono pono kekahi pipi - haʻahaʻa ia i ka momona a kiʻekiʻe i ka protein. I ka ʻoiaʻiʻo, he mea nui e ʻike i ka mea a nā bipi i ʻai ai. Pono kaʻiʻo, ulu i ka mauʻu a me nā mea hoʻopili kūlohelohe. ʻOi aku ka pipi a me ke kumukūʻai i piha i nā waikawa momona, nā wikamina B6, a me beta-carotene.
- Pōʻai puaʻa
I ka mua, loaʻa ka momona o ka momona, ʻo ka tenderloin puaʻa i kamaʻāina iā mākou ʻaʻole i manaʻo ʻia he mea pono loa i ka papaʻai meaʻai. Me ka hoʻomākaukau kūpono me ka palena iki o ka momona i hoʻohui ʻia, ulu ʻia me ka hoʻohana ʻole o nā homone, he mea kūpono a hoʻohālikelike ʻia me kaʻiʻo moa momona.
- Keiki hipa
ʻO ka hipa he meaʻai kūpono me ka zinc, ka hao, nā huaʻai B, a me nā momona momona monounsaturated. Inā makemake ʻoe i kēia ʻano ʻiʻo, e hoʻokomo pono i kāu papaʻai.
- Kuleke
ʻO Turkey ka ʻiʻo wīwī i loaʻa ka nui o ka protein, selenium, vitamina B. ʻO ka ʻono o ka umauma turkey e hoʻomanaʻo nei i ka puaʻa wīwī no ka mea makemake ka poʻe ʻai ʻai a puni ka honua. Hoʻoulu kaʻiʻo Turkey i ka ʻōnaehana pale a pale i ke kino mai ka maʻi.
He aha ka maikaʻi ʻole
- ʻO ka palaoa momona momona
Hāʻawi nā holoholona i hānai ʻia i ka palaoa i ka ʻiʻo momona nui i kiʻekiʻe i ka momona a me ka cholesterol. E ʻono i kēia pipi he momona a momona ʻole. No nā mea mālama i ka meaʻai kūpono, ʻaʻole koho kēia pipi. Hoʻohui, hōʻike nā meaʻai i ka palaoa i ka hoʻohui o nā antibiotic, kahi mea kōkua ʻole i kekahi.
- puaʻa
Hiki ke kūpono ka puaʻa a hiki ke hōʻeha i kou kino. ʻO ka puaʻa, ka mea e hoʻohana mau ʻia nei i kā mākou papa, piha me ka makaʻu - 3 mau ʻāpana o ka ʻiʻo i loaʻa he 150 calories a me 570 milligrams o ka sodium. A hiki ke kumu i ka maʻi ʻaʻai a me ka naʻau ʻole.
- ʻIʻo Duck
Mai ka manaʻo o ka meaʻai, pālū - ʻo ka momona a me nā calorie o kēia ʻano ʻiʻo paʻakikī e ʻeli. Hiki i ka ʻai ʻana o ka ʻono puaʻa ke hoʻonui i nā pae kolesterol i ke koko a me ka maʻi maʻi puʻuwai. ʻO Duck kahi kumu maikaʻi ʻole o ka protein.
- Keiki hipa
He paʻakikī hoʻi ka hipa me ka weliweli no ka poʻe ʻelemakule. Loaʻa i nā iwi ʻo Mutton nā mea e paipai ai i ka ulu ʻana o ka maʻi kō. ʻO ka ʻiʻo hipa kahi kumu o nā lipid, kahi e hōʻehaʻeha ai ka naʻau a keʻakeʻa nei i nā kīʻaha koko. Inā kuke ʻoe i kaʻiʻo, mai hoʻohana i ka momona ke kuke.