ʻO nā kūkākūkā ma waena o "nā meaʻai" a me nā meaʻaiʻole e pau: manaʻo mua ka pilikino he pono loa no ka hanaʻana o ko mākou kino aʻo ka 0.5 g ka mea. Ke manaʻoʻiʻo nei ka lua me ka maopopo pono iā mākou kekahiʻano o nā mea kanu hoʻomalu, a, ma keʻano nui, hiki i ke kino ke hōʻano hou i nā wai amino pono a pau. ʻAʻole mākou eʻokiʻoki i ka poʻohiwi, e mālamalama mākou i kēlā me kēia'ōlelo ma keʻano, a ma ka manawa like a kamaʻilio e pili ana i nā mea i loaʻa i ka protein.
ʻO nā meaʻai a me nā holoholona
Ma ka nui o nā mea kanu,ʻaʻole i emi ka pilina ma mua o ka moa a me ka waiū. Eia naʻe, ua hoʻolālāʻia ko mākou kino ma keʻano e hoʻomalu mauʻia ai kekahi hapa o ka protein,ʻo nā mea a pau e hele i loko o ka mimi. ʻO nā hua kanu, uaʻoi aku kaʻinoʻino o nā meaola i ka holoholona, aʻaʻole hiki ke kū'ē i kēia.
Hoʻoponopono
I waena o ka poʻe e pā ana i nāʻano likeʻole o ka liloʻana o ke kaumaha no nā makahiki he nui, e hoʻopauʻia nā paila kīʻaha ma luna o ka nui o ka meaola e pono ai no ka pohō kaumaha. Ma kekahi manawa ua haʻiʻia mai iā mākou kaʻoi aku o ka protein,ʻo ka maʻalahi o ka liloʻana o ka kaumaha, a ma muli o ka hopena, nui ka wahine i hōʻoki i ko lākou mau puʻupaʻa a me kou ake.
Ināʻaʻoleʻoe e komo i nā hoʻolālā mana, makemakeʻoe i nā'ōmaʻomaʻo māmā, e hoʻouka - noʻoe, e pili ana ka 0.5 g protein i 1 kg o ke kaumaha o ke kino. I ke kumu o kahi hele nuiʻana i ka hale hauʻoli, aloha alohaʻoleʻia no dumbbells, kahi pā, a me nā "kaulike", ponoʻoe e hoʻonui i nā mea hana - a hiki i ka 3 g no 1 kg o ke kaumaha o ke kino.
Aʻo kekahi mea'ē aʻe, aia nō nā amino a me nā mea e pani ai (kahi mākou e synthesize), a me ka hikiʻole (ʻaʻole mākou e synthesize). Hiki i ke kumu hana mua ke hana i ka mea hoʻokahi,ʻo ka lua -ʻaʻohe,ʻaʻole he kumu. I kēia manawa, he mea kūpono e kamaʻilio e pili ana i nā huahana i loaʻa ka protein e hoʻopiha i kēlā mau amino amino e pono ai.
'Apena pila
ʻO ka pilikino heʻoi aku ka maʻalahi o ka protein - ua hala mua mākou. I kēia manawa kahi i loaʻa ai ia mea:
- ka moa;
- kaʻiʻoʻulaʻula;
- ka meaʻai kai - turkey a me ka pīpī;
- hua keʻokeʻo;
- ka waiū;
- kahi liʻiliʻi;
- ka iʻa a me ka iʻa;
- ke paʻakikī;
- kefir.
ʻAʻole kēia mau huahana i loaʻa wale i ka protein, akā i nā momona hoʻi,ʻaʻole i loko o ka nui loa. Mai poina eʻai nā meaʻai o ka meaʻai i ka momona momona, ka moa me kaʻiliʻole, a me nā hua laʻa me ka momona o 2.5-3%. No nā lauʻahi, momona ka momona a hiki i ka 40% eʻaeʻia maʻaneʻi.
ʻO ka meaʻai
No ka mea aia ka meaʻai meaʻai i kēia wā, no ka meaʻaʻoleʻo ka'ōmole maikaʻi loa, pono mākou e haʻi i nā mea kanu i loaʻa ka protein.
E hoʻomaka kākou me nā hua'ōlelo:
- a me ka'alemona a me ka'alemona.
- Helene Helene;
- nā kedera kedera;
- nā kūmole;
- ke kāmaʻa macadamia;
- Brazil nut.
Pau lākou a pau i ka momona, no laila, mai hoʻopoina i keʻano o ka like.
ʻO kaʻoi aku o nā mea a pau, ua laweʻia ka protein mai ka meaʻai, akā, no ka hoʻohuiʻana me nā meaʻai holoholona, ponoʻoe eʻike i keʻano o ka croup i loko o ka protein:
- buckwheat;
- nā lelo;
- ka chickpea;
- peas;
- ka palaoaʻala;
- laiki;
- oats;
- aupuni;
- ka pī.
ʻO ka'āpana maikaʻi loa,ʻo ia ka pilina holoholona a me ka meaʻai ma ka pā hoʻokahi. No laila mākou e'ōlelo aku ai iāʻoe e hui pū i kaʻiʻo, iʻa a me nā hua meaʻai me ka mea kanu waiwai, no ka mea, me nā huaʻai.
ʻO nā lau nahele kahi meaʻai:
- 'alapaka;
- zucchini;
- zucchini;
- paukena;
- beets;
- potatoes;
- Hoʻopukaʻo Brussels.
- He nui nā pilina i loko o nāʻanoʻano:
- paukena;
- Haleakala;
- sesame;
- sesame;
- 'olonā.
ʻAʻole i liʻiliʻi ka hua o ka pōmaikaʻi, akā,ʻo ia nō. No laila,ʻaʻohe mea nui eʻike ai i keʻano o ka hua i loko o ka protein:
- avocado;
- nā lāʻau fiku;
- ka niu.
Hiki ke kapaʻiaʻo Dietology i kahiʻepekema e aʻo mai iā mākou eʻike i ke ana i nā mea a pau. Ma muli o ka nele o ke kinetona, e hōʻeha ia i ka maʻi, ka makeʻana o ka lauoho a me nā kui kuʻi, ka maloʻo maloʻo, nā pilikia a me nā pilikia. A o ka mea nui e like me kā mākou i'ōlelo mua nei, e hōʻino i nā puʻupaʻa a me ke ake, a me ke poʻo i ka makeʻana o ke kino, no ka mea,ʻo ka hoʻohaunaeleʻana o nā meaolaʻaʻole nā amino āpau wale nō, akā, ua huaʻia nā huahanaʻinoʻino.