Meaʻai - ke kumu o ka ikehu. A he mea nui ka ikehu a lakou e haawi mai ai, mai hooluolu ia kakou ma ke ano o ka pololi, ka luhi, a me ka lethargy. Hoʻopili ʻia nā huahana a pau e ke kino o ke kanaka. ʻO kekahi mau mea hana e hana wikiwiki i ka hiki. A inā makemake ʻoe i ka saturation wikiwiki, e hoʻolohe iā lākou.
Tofu
Loaʻa i nā huahana soy ka protein kiʻekiʻe a hiki ke lilo i mea koho maikaʻi loa i ka ʻiʻo. I ka manawa like, ʻoi aku ka wikiwiki o ka soy protein. No ka hoʻoponopono ʻana i ka nele o ka protein i loko o kou kino, e ʻai i ka tofu, ʻo ia hoʻi he mea hoʻohui pū me ka protein holoholona.
Nā makepili
ʻO ka oatmeal a i ʻole ka laiki cereal kumu o ka fiber a me ka protein. He haʻahaʻa nā kīʻaha a pau i nā calorie a loaʻa kahi hopena detoxifying. No ka loaʻa hou ʻana o ka ikaika a me ke aloha ʻana i nā toxins, pono e ʻai ʻia nā cereals i kēlā me kēia pāʻina.
me ka waiū
ʻO nā huahana dairy kekahi kumu o ka protein e hāʻawi ai i ka ikaika. Loaʻa i ka waiū maʻemaʻe ka casein, kahi e hoʻolōʻihi i ke kaʻina hana o ka lawe ʻana i ka protein. ʻO nā huahana waiu momona haʻahaʻa, me kēia manaʻo, ʻoi aku ka maikaʻi o ka hoʻomoʻa ʻana a loaʻa ka nui o ka protein.
me ka waiū
ʻO ka paʻakai paʻa ka momona haʻahaʻa a me nā calorie hoʻemi ʻia, akā ʻoi aku ka nui o kāna protein ma mua o nā ʻano palupalu. Ma o ka fermentation, ʻoi aku ka maʻalahi o ka ʻai ʻana i nā huahana waiū a i ʻole ka ʻiʻo.
hua
ʻO kēia ka huahana protein maikaʻi loa no ke kanaka. Hoʻopili wikiwiki ʻia nā hua manu a ʻaʻole i loko o kā lākou haku ʻana i nā pūhui ʻino. He mea nui ka ʻai ʻana i nā hua manu a me nā yolks, akā naʻe he ʻāpana ʻāpana hoʻokahi ia kahi e hoʻokō ai ka yolk a me ka keʻokeʻo i kekahi i kekahi.
ʻOhi
Piha ka ʻiʻo moa i nā protein maʻalahi hiki ke hoʻoheheʻe ʻia, ʻaʻole i loaʻa i nā huahana ʻiʻo ʻē aʻe. ʻO ka hapa nui o ka moa ka ʻiʻo o ka umauma, aia ka nui o nā huaora a me nā minela.
ake
ʻO ke ake o ka pipi ke kumu o ka hao a me ka protein pono. He haʻahaʻa ke akepaʻa i loko o nā calorie a liʻiliʻi ka momona, i ka manawa like e hāʻawi i ke kino me nā micronutrients pono. A ua komo maikaʻi ʻia ma o nā enzyme kūikawā i loko o ka ʻiʻo.