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He aha ke ʻano o ka ʻiʻo e manaʻo ʻia he wīwī, a no ke aha i hoʻokaʻawale ʻia ai i kahi mahele ʻokoʻa? Pehea e hoʻokaʻawale ai i ka ʻai ʻai mai nā ʻano momona ʻoi aku ka nui? Hopohopo kēia mau nīnau i nā mea he nui, no laila e hoʻomaopopo ʻoe i ke kumu kuke. Loaʻa ka pākēneka momona o kaʻiʻo Lean. ʻO ia ke kumu i manaʻo ʻia ai he huahana papaʻai a paipai ʻia no kekahi mau maʻi.
ʻO kaʻiʻo Lean kahi kumu protein nui e paipai i ka pohō o ke kaupaona, ʻoiai nā protein i lōʻihi e hoʻoweliweli i nā mea momona. He mea nui ka protein i ka papa ʻaina a nā poʻe ʻaleʻale ʻoihana, ʻoiai e paipai ia i ka nui o nā mākala a me ke kōkua ma hope o ka hoʻoikaika ʻana.
He aha nā ʻano ʻiʻo e hiki ke noʻonoʻo ʻia he wīwī?
ʻOhi
ʻO ka moa ka meaʻai ʻai. Loaʻa i ka 100 gram o ka moa ma kahi o 200 mau calorie, 18 mau huna o ka protein, a 15 wale nō ka momona o ka momona. Hiki ke loli ka ʻike calorie o nā ʻāpana moa like ʻole. ʻO ka 100 gram o ka umauma moa he 113 wale nō calories, 23 mau kolamu o ka protein, a he 2.5 mau momona o ka momona. Loaʻa i ka ʻūhā moa he 180 mau calories, 21 mau mika o ka protein, 12 mau momona o nā momona.
'Olu a Holo
ʻO ka lua o ka hua ʻai momona - he lāpaki i manaʻo ʻia he moa ʻoi aku ka maikaʻi. He kumu ia o ka protein, nā wikamina B6, B12, PP, mea nui i ka meaʻai pēpē. Loaʻa i ka ʻiola lapalapa ka nui o ka phosphorous, fluorine, a me ka calcium. Loaʻa i kēia ʻano ʻiʻo ka paʻakai, ka mea e paʻa ai ka wai i ke kino. ʻO ke kumu kūʻai calories o ka ʻiʻo lāpaki ma 100 mau gram - ma kahi o 180 mau calorie, 21 mau mika o ka protein, a me 11 mau momona o ka momona. Maʻalahi loa ka ʻai ʻana o ka ʻiola lāpī protein i ka ʻai.
Kuleke
ʻO kekahi inoa o kaʻiʻo meaʻai ka Turkey. Loaʻa i loko o ia ka kolesterol liʻiliʻi, lawe maikaʻi ʻia i loko o ke kino o ke kanaka, a ʻo ia ke kumu o nā mea pono he nui. Nui kaʻiʻo ʻo Turkey i nā huaora A a me E, ka hao, potassium, calcium. Hoʻokomo pinepine nā kauka i kēia ʻano ʻiʻo i ka papaʻai o kā lākou mau maʻi me nā maʻi digestive. Aia ma ka umauma o Tureke he 120 wale nō calories a me nā mea hoʻopiha 113. He 20 mau kolamu o ka protein a me 12 mau momona o nā momona ma 100 mau huna o ka huahana.
ike
ʻO Veal kahi kumu ʻai ʻai haʻahaʻa-calorie o choline, B wikamina, B3, B6, hao, phosphorus, zinc, keleawe, a me nā minelala ʻē aʻe. Hāʻawi ʻo Veal i ke kaohi o nā pae glucose i ke koko. ʻO ka 100 gram o ka veal he 100 calories, 19 mau kolamu o ka protein, a he 2 wale nō momona o ka momona.
ʻAla
Aia i loko o ka bipi nā protein a me nā hao, akā kūʻai ʻoe i ka pipi me ka ʻole o nā momona. Loaʻa i ka 100 gram o ka pipi sirloin e pili ana i 120 calories, 20 gram o protein, a me 3 gram o ka momona.
Pono e hoʻomākaukau nā ʻiʻo lean e ke ʻano o ka paila ʻana, ka hoʻolapalapa ʻana, ka mālama ʻana i ka mahu, a i ʻole ka hoʻomoʻa ʻana. E hana ka aila momona a me nā sausa i nā ʻiʻo wīwī i ka iʻa kaumaha nui, aila.