Tofu ʻO nā ʻāpana soy e like me ke kāwele hakahaka, he kono i ka hoʻomohala ʻai: e hoʻopau lākou i ka ʻono o nā mea ʻala āu e hoʻohui ai. ʻO nā ʻano palupalu o ka tofu ka mea kūpono no ka hana ʻana i nā smoothies a me nā puddings. Hoʻomoʻa maikaʻi ʻia nā mea paʻakikī a paʻi ʻia paha i loko o ka wok, a laila hoʻohui ʻia i ka salakeke, a i ʻole i kālua pū ʻia me lākou i loko o ka sanwiti a i ʻole kahi papa meaʻai meaʻai, me ka spaghetti-based. Ma waho aʻe o ka protein, ʻo ka tofu i hana ʻia me ka calcium sulfate he waiwai nui i ka calcium maikaʻi i ka iwi (heluhelu i ka ʻike pūʻulu). Ka'aha'ōlelo: ʻAʻole lawa ka manawa e kuke ai? E kūʻai i ka tofu i hana ʻia. Palapala pūnaewele: Aneane 10g no ka lawelawe ma'amau (100g) tofu pa'a.
mohihi E ʻoi aku ka ʻoluʻolu o kēlā me kēia kīʻaha inā hoʻohui ʻoe i nā pīni iā ia, no ka mea. he nui ka protein a me ka fiber. "ʻO ka momona i nā ʻano fiber ʻelua - hiki ke hoʻoheheʻe ʻia i ka wai a me ka hiki ʻole ke hoʻohaʻahaʻa i nā pae cholesterol a kōkua i ka ʻai ʻana," wahi a Warren. Paipai ʻo ia i ka ʻai ʻana i nā ʻano pīni like ʻole, me ka moa (Cicer arietinum), nā pīni ʻeleʻele, a me nā pīni kala ʻē aʻe. Hiki iā ʻoe ke kuke i kahi ipu nui o ka pīni - i ka manawa hoʻokahi no hoʻokahi pule, i ʻole e hoʻolōʻihi i ka manawa e kuke ai (no ka pīni - maʻamau ka nui). A i ʻole e kūʻai i nā pīni hiki ke mālama ʻia - ʻaʻole nui ka nui o ka pahu, a ʻo ka huahana ponoʻī - me ka hoʻohui ʻole ʻana i ka paʻakai (e heluhelu hou i ka ʻike ma ka pūʻolo). Ka'aha'ōlelo: i ka wā e kuke ai, e hoʻohui i kahi limu liʻiliʻi i ka pī - a laila e ʻoi aku ka maikaʻi o ka ʻai ʻana o ka pī. Palapala pūnaewele: 7 g no ka hapalua kīʻaha o nā pīʻeleʻele i moʻa.
Helene Helene He mea pono ke hoʻololi i ka yogurt maʻamau me kēia ʻano ʻano mānoanoa a ʻoi aku ka nui o ka palaoa - ʻo ia hoʻi, ma luna o kēlā, he pālua ka nui o ka protein. Haʻalele loa Warren i ka haʻahaʻa-calorie yogurt, a paipai Helene yogurt me 2% momona a oi aku ka momona - no ka mea. ʻO kēia huahana e hāʻawi i ka manaʻo o ka māʻona a me ka hauʻoli me ka ʻai no ka manawa lōʻihi. E kūʻai aku i ka yogurt i kapa ʻia i ka organik inā hiki: Ua hōʻike ʻia nā noiʻi ʻepekema hou he ʻoi aku ka nui o nā waikawa momona omega-3 o ka naʻau olakino ma mua o ka waiū maʻamau. ʻOi aku ka maikaʻi e kūʻai i ka yogurt Helene maʻemaʻe – ʻaʻole ʻono a me nā mea hoʻohui ʻole – a laila hoʻohui i kahi mea ʻono maoli iā ʻoe iho, e like me ka meli. Ka'aha'ōlelo: ʻAʻole makemake ʻoe i ka ʻono, akā ʻawaʻawa? E hoʻohui i ʻelua punetēpē o ka Greek yogurt i ka soup cream a i ʻole ka ʻōmaʻomaʻo. Palapala pūnaewele: ma kahi o 15 g no 100 g o 2% Greek yogurt.
Huaka* E hoʻomaka i ke kakahiaka me hoʻokahi hua (a laila e ʻai i ka lā). Mai hoolei wale i ka yolk! "He kumu maikaʻi loa ia o ka choline maikaʻi, he mea koʻikoʻi ia no ka hana pono o nā pūnaewele kino," wahi a Warren. He lutein a me nā antioxidants maikaʻi no ka olakino o ka maka. 'Ōlelo Aʻo: ʻAʻole koi ka USDA ma mua o 300 mg o ka cholesterol i kēlā me kēia lā, a ua loaʻa i hoʻokahi hua nui he 186 mg. Ka'aha'ōlelo: ʻoi aku ka maikaʻi o ke kūʻai ʻana i nā huahana mai nā mahiʻai, a ʻoi aku ka maikaʻi i hōʻoia ʻia ʻo "organic", no ka mea. ʻoi aku ka maikaʻi o ia mau hua, a ʻoi aku ka maikaʻi o nā kūlana no ka mālama ʻana i nā moa (ʻo ia hoʻi kekahi mea ʻike ʻole ma USA). Maʻiʻo protein: 6 g no ka hua nui.
Lentilā Aia i loko o kēia mau kīʻaha liʻiliʻi e like me ka nui o ka fiber hoʻopau i ka pōloli e like me ka pī. ʻO ka ʻokoʻa, ʻaʻole hiki ke hoʻomoʻi ʻia nā lentils, akā kuke wale ʻia - a he 20-30 mau minuke wale nō. ʻO ka mea nui aʻe, ʻo ka lentils "he kumu maikaʻi loa o ka folic acid, he mea nui ia no ka ʻōnaehana nerve a me ke olakino holoʻokoʻa - ʻoi aku ka nui ma mua o ka pīni," wahi a Warren. Manaʻo ʻo ia e ʻai i nā lentil waiwai nui me nā meaʻai kiʻekiʻe i ka huaora C, e like me nā ʻōmato (a i ʻole nā alani), e kōkua i kou kino e komo i ka hao. mana'o kōkua: ʻAʻole ʻoe makemake i ka lentil i hoʻomoʻa ʻia? E ho'āʻo i nā ʻano like ʻole! Maʻiʻo protein: 9 g no ka hapalua kīʻaha o nā lentil i kuke ʻia.
Nuts a me ka bata bata ʻO kahi lima wale nō o nā walnuts, nā ʻalemona, nā cashews a i ʻole nā pīni e hāʻawi iā ʻoe i ka protein. A i ʻole makemake ʻoe i ka pata nut? "Hāʻawi lāua ʻelua i ke kino me nā momona monounsaturated e kōkua i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole," i hoʻomanaʻo ai ʻo Warren. Kākoʻo ʻo ia i ke koho ʻana i ka pata nut haʻahaʻa, no ka mea. he haʻahaʻa ka protein. ʻO ka ʻuala maikaʻi loa ʻo ia ka mea i loaʻa ʻelua mau mea: nati a me ka paʻakai. He mea maikaʻi e hamo i ka berena, a hoʻohui i nā kīʻaha wela, a kāwili ʻia i ka smoothies kakahiaka. mana'o kōkua: Inā maʻi ʻoe i nā nati, hiki iā ʻoe ke hoʻololi i ka pata nut me ka paʻi hua sunflower. Maʻiʻo protein: 7 g no 2 punetune o ka pata nut.
Tempe Mai hoowahawaha i ka palaka, me ka ono nutty, tempeh. E like me ka tofu, hana ʻia mai ka soy, akā aia kekahi mea hoʻopunipuni: “Hoʻomoʻa ʻia ka pī, kahi e hana ai i nā hua bacteria maikaʻi no kou puʻuwai,” wahi a Warren. "ʻO ke kaʻina hana fermentation hoʻi e hoʻohiolo i nā ʻakika i paʻakikī i ka poʻe he nui e ʻeli, e ʻoi aku ka maikaʻi o kēia huahana i ka poʻe i ʻae ʻole ka ʻōpū i ka tofu." No kahi kīʻaha "mea kanu hoʻomaka" - kahi ʻono ʻono i ka ʻiʻo - ʻoki i ka tempeh a hoʻomoʻi iā ia, a laila hoʻolei i loko o ka ʻuala spaghetti a i ʻole ka hoʻopiha taco, a i ʻole e hoʻohui i kahi kīʻaha wela. mana'o kōkua: Hiki i ka "bacon" i hoʻomaʻamaʻa ʻia i ka tempeh i hoʻomaʻamaʻa ʻia i mea ʻala i nā salakeke a me nā sanwiti veggie. He mea pono loa kēia no ka poʻe i lilo i mea ʻai meaʻai. Maʻiʻo protein: 21g no kēlā me kēia maʻamau (100g) lawelawe o ka tempeh i hoʻomākaukau ʻia.
A ʻo ka ʻōlelo hope loa: ʻAʻole pono e hoʻohui i nā kumu protein piha ʻole (ʻo ia ʻano meaʻai wale nō ʻaʻole i loaʻa nā 9 amino acids pono) i hoʻokahi pāʻina: no ka laʻana, ka laiki me ka pī. Hiki ke hana i kēia i ka lā. Inā ʻai ʻoe i nā ʻano meaʻai meaʻai i kēlā me kēia lā, maikaʻi paha kou kino. Inā he kānalua, hilinaʻi quinoa - kekahi o nā meaʻai liʻiliʻi i loaʻa i ka protein piha: 4 g protein no ka hapalua kīʻaha o ka quinoa paila.
He kumu -