Mālama nā protein i ka holoʻokoʻa o nā ʻōnaehana o ke kino. Me nā meaʻai a me nā mea hana waiū, loaʻa i ke kanaka kahi ʻāpana o nā amino acid pono no ka hoʻokumu ʻana i kona kino kino. No nā mea ʻai, ua lilo ka hemahema o ka protein i pilikia nui, no ka mea, kau palena ʻia ka lawe ʻana me ka meaʻai holoholona a i ʻole ʻole.
Hoʻohui, aia kekahi mau amino acid pono. ʻAʻole ʻike ke kino pehea e synthesize ai iā lākou iho, e like me nā amino acid ʻē aʻe, a loaʻa wale iā lākou mai ka meaʻai. Loaʻa kēia mau mea i ka assimilable form i ka meaʻai holoholona.
I mea e puku ai i nā protein pono, nā vegetarians me ka waiū protein kiʻekiʻe a me nā mea kanu mea kanu i kā lākou papaʻai.
Ehia mau protein e pono ai i nā mea ʻai a me nā mea ʻai
Pono kahi mākua i ka 0,8 g protein i kēlā me kēia 1 kg o ke kaumaha o ke kino i kēlā me kēia lā. Aia kekahi papahana e hiki ai iā ʻoe ke helu i kāu koina protein.
Hoʻokaʻawale ʻia ke kaupaona e 2.2, ʻo ka hopena ka hopena o ka upena kaawale me ka wai. Hoʻonui ʻia ka hopena e 0.8. Hōʻike ka helu hopena i ka nui o nā protein i pono i kēlā me kēia lā.
Ka papa inoa o nā meaʻai Protein i kūpono no nā mea Vegetarian
ʻO ke kumu o ka Vegetarianism hoʻopau loa i kaʻiʻo mai ka papaʻai. Akā no ke ola maʻamau, pono ka lawe ʻana o nā protein. Hiki ke kiʻi ʻia ka protein holoholona mai nā huahana waiū.
Nui a hewahewa nā meaʻai i manaʻo kuhihewa ʻia a hōʻike ʻia i ka papa.
| Huahana | Punawai |
| ʻO Gelatin | Cartilage, iwi, kuʻi |
| Mea ʻai i hiki i ka kēhua | Aia paha ka momona holoholona |
| ʻO Marshmallow, souffle, pudding | Loaʻa nā gelatin |
Yogurt (Helene, momona-ʻole)
Aia he 10 g protein i kēlā me kēia 100 g. Hiki i ka yogurt Greek ke kōkua i ka puhi ʻana i ka momona a hoʻonui i ka ulu ʻana o nā mākala. Hoʻokomo pū ka huahana i nā probiotics - bacteria i kolone i nā ʻōpū a komo i ka digestion o ka meaʻai a me ka hoʻokumu ʻana o ka palekana.
Paukū tī
100 g i loko o 14-16 g o ka protein. Inā ʻoe e hāhai i ka papaʻai protein, pono ʻoe e hāʻawi i ka makemake i ka tī momona momona.
Waiū (maloo / skimmed)
100 g o ka waiū pauka i loaʻa 26 g o ka protein. Hoʻohana ʻia no ka pohō kaumaha a me ka loaʻa ʻana o nā mākala. ʻO ka waiū pauka he 80% casein, no laila hoʻohana ʻia ia e nā mea haʻuki ma ke ʻano he protein lohi. Hoʻohana pū ʻia ka huahana no ka pohō kaumaha.
Keiki (Parmesan)
ʻO Parmesan kahi kumu protein piha no nā mea kanu. 100 g o ka huahana loaʻa 38 g o nā polokina.
Pāhi kao
Loaʻa i ka huahana 22 g protein i kēlā me kēia 100 g. Eia kekahi, loaʻa i ka tī ka paʻakikī o nā huaora a me nā minelala, hoʻolaha ia i ka ulu nui o nā mākala ma muli o kāna ʻano protein-waiwai.
ʻO Chees Feta
100 g o ka tī i loaʻa he 14 g protein. Hoʻohana pinepine ʻia ka huahana waiū i mea hoʻohui i nā salakeke.
Huamoa
ʻO nā hua moa kahi kumu o nā protein āpau, nā momona a me nā haʻuki. Loaʻa nā goma 13 o ka protein i 100 gram. Hoʻohui ʻia, loaʻa iā lākou kahi kiʻekiʻe o nā wikamina B. ʻO ke ʻano kuke kuke pono loa ke kuke ʻana.
ʻAʻole ia e koi ʻia e inu i nā hua manu no ka mea aia ka makaʻu o ka ʻaelike ʻana i ka salmonellosis.
Ka papa inoa o nā meaʻai me ka protein meaola
Hoʻopili pololei nā Vegan i kahi papaʻai mea kanu, e hōʻike ana i ka hōʻole ʻana i ka ʻiʻo wale nō, akā me nā huahana i loaʻa mai nā holoholona, no laila ʻaʻole lawa ka uku o kā lākou papaʻai no ka hemahema o ka protein.
Eia nō naʻe, me ka hoʻonohonoho kūpono o ka papa kuhikuhi mai ka papa inoa i ʻae ʻia o nā mea hoʻohui, hiki ke pale ʻia ka hanana ʻana o nā hopena maikaʻi ʻole ma muli o ka nele o nā protein holoholona.
Chia (Sage Sepania) Nā hua
Loaʻa nā hua Chia i 16.5 g protein i 100 g o ka huahana. ʻO Sepania ke kumu waiwai i ʻeiwa mau amino acid pono. Hoʻohui ʻia, loaʻa nā hua i nā momona, nā paʻakai, nā olonā. Hoʻomaikaʻi kēia mea hoʻohui i ka neʻe ʻana o ka ʻōpū a hoʻonui i nā kaʻina hana metabolis.
Nā huahana soya a me nā huahana soy
ʻO Soy kahi pani maikaʻi no kaʻiʻo no ka mea he 50% protein i loko. Paipai i ka hoʻopiha hou ʻana i nā hemahema o ka amino acid. Hoʻohana ʻia nā pīni i meaʻai.
Hiki i ka ʻai nui ʻana o ka mea kanu e nā kāne ke hōʻeha i ke kino, ʻoiai ʻo ka soy i loaʻa nā phytoestrogens - nā hui like i ke ʻano me nā hormones wahine.
Hoʻohana ʻia nā pīni e hoʻomākaukau i kahi huahana hū i kapa ʻia ʻo tempe, kahi i makemake nui ʻia i nā meaʻai meaʻai.
Nā hua Hemp
Loaʻa i ka 100 g 20.1 g o ka protein. He mea ʻawahia nā hua Hemp. Pākuʻi ʻia lākou i nā salakeke a i ʻole nā haʻuki haʻuki.
Hoʻokomo pū ka huahana i ka nui o nā polytyaturated fatty acid e pale aku i ka hoʻomohala ʻana o ka maʻi puʻuwai a me ka maʻi.
ʻO Quinoa
No nā mea kanu palaoa ka mea kanu. 100 g o ka huahana i loaʻa he 14.2 g o ka protein. Hoʻohui ʻia nā huaʻai i nā salakeke, nā ipu ʻaoʻao a me nā mea inu. ʻO ka mea kanu kahi kumu piha o ka fiber, unsaturated fatty acid a me ka arginine.
ʻO ka berena a ʻEzekiʻela (mau pōpō hū)
Hana ʻia ka palaoa mai nā ʻano hua.
- millet;
- nā lihi;
- piʻa;
- barley;
- palaoa spelled.
Hoʻokahi lawelawe (34 g) i loko o 4 g protein, ʻoiai ka huahana he kumu waiwai o 18 mau amino acid, 9 o lākou i hiki ʻole ke pani ʻia.
Hoʻohana ʻia ka palaoa palaoa Vegan e hana i nā meaʻai māmā. Hoʻohana nā mea pāʻani i ka huahana ma ke ʻano he meaʻai māmā a i ʻole mea pani no hoʻokahi pāʻina.
Amaranth (heʻe)
100 g o ka palaʻai i loaʻa he 15 g protein. Hoʻopili ka mea kanu no ka hemahema o ka protein, loaʻa ka magnesium, ka calcium a me ka fiber. Nui nā ʻano hoʻomākaukau no ka hoʻomākaukau ʻana i kahi mea kanu. ʻO ka pinepine, hoʻohui ʻia ka amaranth i ka oatmeal, salakeke a me nā kīʻaha ʻē aʻe.
Hummus
Loaʻa nā Chickpeas mai ka tahini - kāpili sesame. Aia he 8 g protein i kēlā me kēia 100 g o ka huahana. ʻAʻole hiki i kahi kīʻaha ke pani piha i ka meaʻai meaʻai, akā loaʻa iā ia nā amino acid pono.
ʻO ka palaoa Buckwheat
100 g o ka porridge loaʻa 13 g o ka protein. Pili ka huahana i nā huaʻaleʻale a lohi a paipai i ka pohō kaumaha. No ke kuke ʻana i ka porridge, e lawe i 1 / 2-1 mau aniani o nā hua a hoʻolapalapa no 5-7 mau minuke i ka wai e hoʻolapalapa ana.
Loaʻa i ka Buckwheat kahi nui o ka fiber, kahi e hoʻomaikaʻi ai i ke kaʻina hana digestion.
Mīkini
Aia he 2.9 g protein i kēlā me kēia 100 g o kahi mea kanu. Hoʻomoʻa ʻia ka spinach a hoʻohui ʻia i kahi saladi hou.
ʻO Tomato maloʻo
100 g o ka huahana i loaʻa 5 g o nā polokina. Kaulana lākou i waena o nā mea ʻai no ka mea he nui nā antioxidants i loko o lākou. Pale kēia mau mea hoʻohui i ka ʻelemakule o ka ʻili, a ʻo ka hōʻemi ʻana i ka makaʻu o ke kanulau a me nā maʻi maʻi maʻi
Kawaewa
He hua momona ʻo Guava i ka wikamina C, protein a me nā meaola ʻē aʻe. Aia he 2.6 g mau polokina no 100 g.
Artichoke
100 g o kahi mea kanu i loaʻa iā 3.3 g protein. No ka hoʻomākaukau ʻana i kahi artichoke, pono ʻoe e lawe i ke kumu a hana hou. ʻAʻole hoʻohana ʻia nā lau i ka mea ʻono lākou.
Piʻi
Aia he 5 g protein i kēlā me kēia 100 g peas. Hoʻohana ʻia ka mea kanu ma ke ʻano he porridge a i ʻole kahi mea hana i nā ipu ʻē aʻe.
Mau pi
He kiʻekiʻe nā pīni i ka protein - aia he 21 g protein i kēlā me kēia 100 g. ʻO nā huaʻai kahi kumu o nā huaora B, i loaʻa kahi hopena maikaʻi i ka hana o ka ʻōnaehana hopohopo.
Lētēlē
100 g mau hua ʻai i loaʻa he 9 g protein (i hoʻolapalapa ʻia). Hoʻohui ʻia, loaʻa i ka līmū nā fiber he nui. ʻO ka ʻai mau o ka huahana e kōkua i ka puhi ʻana i ka momona.
Mīkini pīnī
Loaʻa i hoʻokahi teaspoon he 3.5 g protein (25 g no 100 g huahana). Hoʻohana ʻia ka wai pīnī e like me ka meaʻai meaʻai.
ʻO Teff
ʻO Cereal, 100 g o ia mau mea he 3.9 g o ka protein (mākaukau). Hoʻomākaukau ʻia ka mea kanu ma ke ʻano he ʻaoʻao, hoʻohui ʻia i nā pā.
Triticale
ʻO ka mea kanu he hybrid o ka rai a me ka palaoa. 100 g o ka huahana loaʻa 12.8 g o ka protein. He momona ka palaoa i ka magnesium, potassium, calcium, a me ka hao.
Nā hua ʻumeke peeled
ʻO nā hua paukena no 100 g i loko o 19 g protein. Pono e kaupalena ʻia ka hoʻohana ʻana o ka huahana ke lilo ka paona ma muli o ka nui o ka nui o ka kalori (556 kcal no 100 g).
ʻAmelemona
Loaʻa i nā ʻalemona kahi lawa pono o ka protein - aia 30.24 g o nā protein i 100 g.
Nā hua nut Cashew
Nui nā hua i nā protein - aia 18 g o nā polokina no 100 g. Eia nō naʻe, he nui ka nui o ka kalori i ka huahana, no laila pono e hoʻolei ʻia i ka wā o ka make ʻana (600 kcal no 100 g).
Banza Pasta
100 g o ka paʻi pīpī he 14 g protein. Loaʻa iā ia ka nui o ka fiber a me ka hao, pono pono ia no nā vegan ma muli o ka nele o kaʻiʻo i ka papaʻai.
Pākuʻi haʻuki
I ke bodybuilding, aia kekahi mau hoʻopihapiha kūikawā i hana ʻia no nā vegan a me nā mea ʻai. Hoʻopili lākou i kahi paʻakikī o nā protein proteins.
Ma waena o nā mea hoʻopihapiha papaʻai makemake nui ʻia ʻo CyberMass Vegan Protein.
Hoʻohana pū nā mea pāʻani i nā mea loaʻa, ʻaʻole hoʻopili i nā protein wale nō, akā ʻo ka carbohydrates a me nā momona, kahi e uku ai i nā hemahema o ke kino inā loaʻa ʻole ka momona.
I mea e loaʻa ai nā amino acid pono, koi ʻia e hoʻokomo i ka BCAA i ka papaʻai.
