Inā hopohopo ʻoe no ka loaʻa ʻana o ka protein ma o ka hoʻololi ʻana i ka meaʻai meaʻai meaʻai, hiki mai kēia mau mea i mea kāhāhā iā ʻoe. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o ka poʻe ʻai ʻiʻo e loaʻa i ka nui o ka protein, a hiki i nā mea ʻai meaʻai ke loaʻa maʻalahi i ka nui o ka protein mai ka meaʻai mea kanu.
Manaʻo ka poʻe he nui wale ka protein ma ke ʻano o ka ʻiʻo a me nā huahana holoholona ʻē aʻe, a pau mākou i ka make me ka ʻole o ka protein holoholona! Inā ʻaʻole ʻoe he wahine hāpai a i ʻole ka mea hana kino, e loaʻa paha iā ʻoe ka nui o ka protein me ka ʻole o ka hoʻoikaika nui ʻana.
Eia nā kumu protein maikaʻi loa no nā mea ʻai meaʻai:
ʻekahi . Quinoa a me nā kīʻaha piha ʻē aʻe
ʻO nā kīʻaha holoʻokoʻa kahi kumu nui o ka protein, akā ʻo ke aliʻi o nā kīʻaha holoʻokoʻa ma kēia ʻano he quinoa. 'A'ole like me ka nui o nā kumu protein mea'ai'ai, loa'a ka quinoa i nā waikawa amino ko'iko'i a pau, e hana ana i ka mooolelo "pūmua piha". Hoʻokahi wale nō kīʻaha o ka quinoa i kuke ʻia he 18 kalama o ka protein a me ʻeiwa kalama o ka fiber. ʻO nā kīʻaha holoʻokoʻa ʻē aʻe, me ka berena palaoa piha, ka laiki palaka, ka bale, he mau meaʻai olakino hoʻi e hāʻawi ana i ka protein i nā meaʻai meaʻai a me nā vegan.
2. Piʻi, lentila a me nā legume ʻē aʻe
ʻO nā legumes a pau – nā pī, nā lentila, ka pī, a me nā mea ʻē aʻe. ʻO nā pīʻeleʻele, nā pīkī kīkī, nā dhal India, ka soup pea, ka soy…
He legume nō hoʻi ʻo Soy, akā, ʻoiai ua lilo ka soy a me kāna mau mea hoʻohui i kumu kaulana o ka protein no nā mea ʻai meaʻai, pono ia e kūkākūkā kaʻawale ma ka paukū aʻe.
ʻO ka nui o ka protein i loko o hoʻokahi kīʻaha o nā pīni canned ma kahi o 13,4 grams. No ke aha ʻoe e ʻai ai? ʻO ka pī kekahi o nā meaʻai momona nui loa no ka poʻe meaʻai. Hiki iā ʻoe ke loaʻa nā pīni ma ka hale kūʻai a i ʻole ma ka papa kuhikuhi o nā hale ʻaina a pau.
3 . Tofu a me nā huahana soy ʻē aʻe
Hiki ke hoʻohālikelike ʻia ʻo Soy me kahi chameleon, ʻaʻole ʻoe e hōʻoluʻolu iā ia! Ua ho'āʻo paha ʻoe e hoʻokomo i ka tofu a me ka waiū soy i kāu meaʻai ma mua, akā pehea ka ice cream, soy yogurt, soy nuts, a me ka soy cheese? ʻO Tempeh kekahi huahana soy waiwai nui. Ma ke ʻano he bonus i hoʻohui ʻia, ua hoʻopaʻa ʻia ka nui o ka tofu a me ka waiu soy me nā meaʻai ʻē aʻe e pono ai nā mea kanu a me nā vegans, e like me ka calcium, ka hao, a me ka huaora B12. ʻO ka ʻai ʻana i ka ice cream wale nō ua lawa ia e loaʻa ai ka protein āu e pono ai.
ʻO ka maʻiʻo protein: ʻO ka hapalua kīʻaha o ka tofu he 10 kalama, a ʻo ke kīʻaha o ka waiū soy he 7 kalama o ka protein.
No ke aha ʻoe e ʻai ai i ka soy: Hiki iā ʻoe ke hoʻohui i kahi tofu i kēlā me kēia kīʻaha āu e kuke ai, me nā ʻuala, nā ʻuala, nā sopa, a me nā salakeke.
ʻehā . ʻO nā hua, nā hua a me ka pata nati
ʻO nā huaʻai a pau, e like me ka pīni, cashews, ʻalemona, a me ka walnuts, loaʻa i ka protein, e like me nā hua e like me ka sesame a me nā kumulāʻau sunflower. No ka mea, ʻike ʻia ka hapa nui o nā nati a me nā ʻanoʻano no ke kiʻekiʻe o ka momona, ʻaʻole ʻoe makemake e hoʻolilo iā lākou i kumu kumu nui o ka protein. Akā maikaʻi lākou e like me ka meaʻai, no ka laʻana, ma hope o ka hoʻomaʻamaʻa ʻana a i ʻole kahi meaʻai i hoʻolālā ʻole ʻia. He ʻono nō hoʻi ka pīkī pīkī, a makemake nā keiki i ka pata pīkī, ʻoiaʻiʻo. E ho'āʻo i ka ʻaila soya a i ʻole ka pata cashew no ka hoʻololi inā maʻi ʻoe i ka pata pīni.
Maʻiʻo Protein: ʻElua punetēpē o ka pata pīnī ma kahi o 8 grams o ka protein.
No ke aha ʻoe e ʻai ai: He maʻalahi! Ma nā wahi a pau, i kēlā me kēia manawa, hiki iā ʻoe ke ʻai i kahi ʻāpana o nā nati e loaʻa ai ka protein.
5 . Seitan, veggie burgers a me ka ʻiʻo pani
E heluhelu i ka lepili ma kāu hale kūʻai i kūʻai ʻia i ka ʻiʻo a me ka veggie burgers a ʻike ʻoe he kiʻekiʻe lākou i ka protein! Hana ʻia ka hapa nui o nā meaʻai ma ka mākeke mai ka soy protein, ka palaoa palaoa, a i ʻole ka hui pū ʻana o nā mea ʻelua. Hiki iā ʻoe ke hoʻomaʻamaʻa i kekahi mau burger veggie grilled a loaʻa i kāu koi protein i kēlā me kēia lā. Kaulana ʻo seitan homemade no kona ʻano protein kiʻekiʻe.
Maʻiʻo Protein: Aia ma kahi o ka patty veggie ma kahi o 10 grams o ka protein, a me 100 grams o ..