ʻO ke kūkulu ʻana i ka ʻiʻo Vegan: 12x nā kumu protein meaʻai ʻaʻole ʻoe makemake e nalo

ʻO ka Veganism kahi meaʻai i ʻai ʻole ʻia nā huahana holoholona, ​​​​e like me ka ʻiʻo, ka iʻa, nā hua manu, nā huahana waiū a me nā huahana waiu. Hōʻalo pū ʻia nā huahana i loaʻa nā mea holoholona e like me ka pata, ka paʻakai, ka hulu hipa a me ka hulu hipa. Ma kēia ʻatikala e kūkākūkā mākou i ka veganism a me ke kūkulu ʻana i ka ʻiʻo a hāʻawi i nā ʻōlelo aʻoaʻo i ka mea e nānā ai.

Hiki iā ʻoe ke kūkulu i ka ʻiʻo ma ke ʻano he vegan?

Ma ke ʻano he vegan, ʻaʻole pono ʻoe e hopohopo no ka loaʻa ʻole o ka protein e kūkulu ai i ka ʻiʻo. Nui nā kumu protein i hoʻokumu ʻia i nā mea kanu hiki iā ʻoe ke hoʻohui i kāu meaʻai e hōʻoia i ka loaʻa ʻana o nā meaʻai. Me ka hui pono ʻana o nā protein i hoʻokumu ʻia i nā mea kanu, nā kaʻa a me nā momona hiki iā ʻoe ke kākoʻo i kou kūkulu ʻana i kou ʻiʻo a hoʻokō i kāu mau pahuhopu hoʻoikaika kino.

ʻO ka protein huaʻai no ka ʻaina kakahiaka

E hoʻomaka i kou lā me ka ʻaina kakahiaka nui i ka protein e hoʻomaka maikaʻi i kou mau ʻiʻo. He koho maikaʻi ʻo Oatmeal no ka mea ʻaʻole ia he kiʻekiʻe i loko o ka protein, akā, ʻo ia hoʻi nā ʻakika hoʻoheheʻe lohi e hāʻawi iā ʻoe i ka ikehu. Hiki iā ʻoe ke hoʻonui i kāu oatmeal me ka pauka protein i hoʻokumu ʻia i nā mea kanu no nā meaʻai hou. ʻO kahi koho ʻē aʻe he smoothie me nā protein meaʻai, e like me ka hui ʻana o nā huaʻai, ka waiū i hoʻokumu ʻia i nā mea kanu a me kahi ʻāpana o ka pauka protein.

E nānā i kēia mau mea ʻai

Inā ʻoe e ʻimi nei i ka hoʻoikaika ʻana, nui nā ʻano ʻai i loaʻa iā ʻoe e hoʻāʻo ai. No ka laʻana, ua hoʻomohala ʻo Stephan Vogel i nā ʻano meaʻai mea kanu maikaʻi loa i kūpono no ke kūkulu ʻana i ka ʻiʻo. Ua ho'āʻo wau i kekahi mau ʻano ʻai iaʻu iho a maikaʻi loa koʻu mau ʻike. Hiki maoli ke kūkulu i ka ʻiʻo ma luna o ka meaʻai mea kanu.

No laila, inā ʻoe e noʻonoʻo inā hiki iā ʻoe ke kūkulu i ka ʻiʻo ma ke ʻano he vegan, ʻo ka pane he ʻae. Me ka ʻike kūpono a me nā koho hiki iā ʻoe ke loaʻa ka nui o ka protein a kākoʻo i kou kūkulu ʻana i kou ʻiʻo. E ho'āʻo i nā kumu protein mai nā mea kanu a ʻike i ka mea kūpono loa no kou kino.

No ke aha he mea nui ka protein no ke kūkulu ʻana i ka ʻiʻo?

Inā koʻikoʻi ʻoe i ke kūkulu ʻana i ka ʻiʻo, ʻike paha ʻoe he mea nui ka protein no ke kūkulu ʻana a hoʻoponopono ʻana i kou mau ʻiʻo. Akā, no ke aha he mea nui ka protein? ʻAe, ʻo nā protein, ʻo ia hoʻi, nā poloka kūkulu o kou ʻiʻo. Loaʻa iā lākou nā amino acids, kahi e pono ai i kou kino ke hana i nā ʻiʻo ʻiʻo hou a hoʻoponopono i nā ʻiʻo ʻiʻo i hōʻino ʻia. I ka pōkole, me ka lawa ʻole o ka protein he paʻakikī ke kūkulu ʻana i ka nui o ka ʻiʻo.

ʻO nā protein a me ka veganism: kahi kūpono kūpono

Ma ke ʻano he vegan, manaʻo paha ʻoe he paʻakikī ka loaʻa ʻana o ka protein no ke kūkulu ʻana i ka ʻiʻo. Akā,ʻaʻohe mea i emi mai kaʻoiaʻiʻo! Nui nā kumu protein meaʻai hiki iā ʻoe ke hoʻohui i kāu ʻai. E noʻonoʻo i nā pīni, nā lentila, tofu, tempeh, quinoa, hua hemp, hua chia a me nā mea hou aku. ʻO ka mea nui, ʻaʻole i waiwai wale kēia mau mea kanu i ka protein, akā ua loaʻa pinepine i nā meaʻai nui ʻē aʻe, e like me ka fiber, nā huaora a me nā minela. Ma kēia ala ʻoe e pepehi ai i ʻelua manu me ka pōhaku hoʻokahi!

ʻO nā protein a me ka hoʻihoʻi ʻana i ka ʻiʻo

Ma kahi o ke kūkulu ʻana i ka ʻiʻo, he kuleana koʻikoʻi nō hoʻi nā protein i ka hoʻihoʻi ʻana i kou mau ʻiʻo ma hope o ka hoʻomaʻamaʻa ikaika. I ka wā hoʻoikaika kino, hiki mai nā waimaka liʻiliʻi i loko o kou ʻiʻo ʻiʻo, a laila pono e hoʻoponopono ʻia. Kōkua nā protein i kēia kaʻina hoʻihoʻi a ʻae i kou mau ʻiʻo e ulu ikaika a nui aʻe. No laila, ʻo ka hopu ʻana i ka meaʻai waiwai nui i ka protein a i ʻole ka meaʻai ma hope o ka hoʻomaʻamaʻa paʻakikī e hāʻawi i kou mau ʻiʻo i ka wahie e pono ai lākou e hoʻōla a ulu.

ʻO ka protein a me ka māʻona

Loaʻa i nā protein nā mea maikaʻi ʻē aʻe i ke kūkulu ʻana i ka ʻiʻo: hāʻawi lākou i kahi manaʻo maʻa mau loa. ʻO ia hoʻi, ma hope o ka ʻai ʻana i ka protein e emi hou ana ʻoe i ka pōloli. Hiki i kēia ke pale iā ʻoe mai ka ʻai ʻana a i ʻole ka ʻai nui ʻana, ʻo ia hoʻi ka mea e pono ai no ka mālama ʻana i ke kaumaha olakino a me ke kūkulu ʻana i nā ʻiʻo. No laila, ma waho aʻe o ka hoʻoulu ʻana i kou mau ʻiʻo, hiki i nā proteins ke kōkua pū i ka mālama ʻana i kou makemake.

ʻO ka nui kūpono o ka protein

I kēia manawa ua ʻike ʻoe i ke kumu nui o ka protein no ke kūkulu ʻana i ka ʻiʻo, e noʻonoʻo paha ʻoe i ka nui o ka protein āu e pono ai. Pili kēia i kekahi mau kumu, e like me kou kaumaha, ke kiʻekiʻe, ke kāne a me ka ikaika o ke aʻo ʻana. Ma keʻano laulā, ua ʻōlelo ʻia e ʻai nā mea pāʻani ikaika ma kahi o 1,2 a i 2 grams o ka protein i hoʻokahi kilokani o ke kaumaha o ke kino i kēlā me kēia lā. ʻO ia hoʻi, inā he 70 kilokani kāu, no ka laʻana, pono ʻoe e ʻai ma waena o 84 a me 140 grams o ka protein i kēlā me kēia lā. He mea nui e hoʻomanaʻo he alakaʻi wale nō kēia a he mea naʻauao mau ke ʻimi ʻana i ka ʻōlelo aʻo mai kahi meaʻai a meaʻai meaʻai paha e hoʻoholo ai i ka nui o ka protein no kāu kūlana kikoʻī.

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No laila, inā he vegan ʻoe a makemake ʻoe e kūkulu i ka ʻiʻo, ʻaʻole pono ʻoe e hopohopo no ka nele o ka protein i kāu meaʻai. Me ka ʻike kūpono a me nā koho, hiki iā ʻoe ke loaʻa ka nui o ka protein i hoʻokumu ʻia i nā mea kanu e hānai a ulu i kou ʻiʻo. No laila e hoʻomaka a ʻike i nā kumu protein vegan ʻono a me ka meaʻai ma waho!

ʻO ka ʻai ʻana i nā ʻōlelo aʻoaʻo no ke kūkulu ʻana i ka ʻiʻo ma ke ʻano he vegan

Inā makemake ʻoe e kūkulu i ka ʻiʻo ma ke ʻano he vegan, pono e loaʻa ka nui o ka protein. ʻO nā protein nā poloka kūkulu o ka ʻiʻo a he hana koʻikoʻi i ka hoʻoponopono a me ka ulu ʻana o kou ʻiʻo ʻiʻo. ʻO ka mea pōmaikaʻi, nui nā kumu protein ola olakino a piha i nā mea kanu.

E noʻonoʻo i nā meaʻai momona

No ka loaʻa ʻana o ka nui o ka protein, pono e hui pū me kāu meaʻai. No ka laʻana, e hoʻomaka i kou lā me ka ʻaina kakahiaka nui i ka protein, e like me ka smoothie me ka pauka protein vegan, ka oatmeal me nā nati a me nā ʻanoʻano, a i ʻole ka tofu scramble me nā mea kanu. E hoʻohui i nā huahana waiwai nui i ka protein i kāu mau meaʻai i ka lā, e like me ka pī a me nā legumes, quinoa, tempeh, seitan, a me nā flakes hū.

E ho'āʻo i nā kumu protein hou

Inā hoʻomau ʻoe i ka hoʻohana ʻana i nā kumu protein like, hiki ke loaʻa ka monotonous i ka manawa. No laila, e hoʻāʻo mau i nā kumu protein kumulāʻau hou e hoʻohui i nā ʻano like ʻole i kāu meaʻai. E noʻonoʻo i ka laʻana o nā pī lupine, hua hemp, hua chia, ʻalemona, a me ka spirulina. ʻAʻole i loko o kēia mau meaʻai wale nō ka protein, akā ʻo nā meaʻai nui ʻē aʻe e hiki ke kākoʻo i kou kūkulu ʻana i kou ʻiʻo.

E hoʻohana i kahi polokalamu no ka maʻalahi ʻana

No ka hōʻoia i loaʻa iā ʻoe ka nui o ka protein, hiki ke hoʻohana i kahi polokalamu e hiki ai iā ʻoe ke mālama i kāu meaʻai. Nui nā polokalamu i loaʻa e kōkua iā ʻoe e hoʻomaopopo i ka waiwai kūpono o kāu mau meaʻai a e hōʻoia i ka loaʻa ʻana o ka nui o ka protein.

E nānā pono i ka maikaʻi o nā protein

Ma waho aʻe o ka nui o ka protein, he mea nui hoʻi kona maikaʻi no ke kūkulu ʻana i ka ʻiʻo. Hiki i nā pūmua o nā mea kanu ke loaʻa i kekahi manawa ka liʻiliʻi o nā waikawa amino pono ma mua o nā protein holoholona. No ka hōʻoia ʻana e loaʻa iā ʻoe nā ʻakika amino koʻikoʻi a pau, pono e hahai i kahi meaʻai like ʻole a hoʻohui i nā kumu protein like ʻole. No ka laʻana, ma ka hoʻohui ʻana i nā kīʻaha me nā pī a i ʻole nā ​​legumes.

E nānā nui i nā protein ma hope o ka hoʻoikaika kino

Inā hoʻomaʻamaʻa mau ʻoe, he mea nui e nānā hou i kāu ʻai protein ma hope o ka hoʻoikaika kino. Kōkua nā protein i ka hoʻihoʻi ʻana i kou mau ʻiʻo ma hope o ka hoʻomaʻamaʻa ikaika. Hiki i ka ʻai meaʻai waiwai nui i ka protein ma hope o ka hoʻoikaika kino ke hoʻoikaika i ka hoʻihoʻi ʻana i ka ʻiʻo a kākoʻo i ke kūkulu ʻana i ka ʻiʻo hou. No ka laʻana, e noʻonoʻo i kahi smoothie me ka pauka protein vegan, kahi lima o nā nati, a i ʻole kahi lulu protein i hoʻokumu ʻia i nā mea kanu.

E hoʻomau i ka paʻakikī iā ʻoe iho

ʻO ke kūkulu ʻana i ka ʻiʻo he hana ia e pono ai ka manawa a me ke kūpaʻa. E hoʻomau i ka paʻakikī iā ʻoe iho a hoʻonohonoho i nā pahuhopu hou e hoʻoikaika a ikaika i kou mau ʻiʻo. No ka laʻana, e hoʻāʻo i nā hoʻomaʻamaʻa hou, e hoʻonui mālie i ke kaumaha āu e hoʻohana ai i kāu hoʻomaʻamaʻa ʻana, a nānā i kāu holomua. Ma ka hoʻoikaika mau ʻana iā ʻoe iho, hiki iā ʻoe ke hoʻokō wikiwiki a ʻike i ka ulu ʻana o kou mau ʻiʻo i kahi ala maikaʻi.

Me kēia mau ʻōlelo aʻoaʻo ʻai a me ka nānā pono ʻana i kāu meaʻai, hiki iā ʻoe ke kūkulu i ka ʻiʻo ma ke ʻano he vegan. He mea nui e hoʻomanaʻo he ʻokoʻa nā mea a pau, no laila e hoʻāʻo a ʻimi i ke ala kūpono loa iā ʻoe. Inā he nīnau a makemake paha ʻoe i ka ʻike hou aku e pili ana i ka meaʻai a i ʻole nā ​​ʻano hoʻomaʻamaʻa kūikawā, e ʻimi i ka ʻike hope a i ʻole e nīnau i kahi loea ma kēia wahi.

E nānā i kou kūkulu ʻana i ka ʻiʻo i ka wā o kāu ʻai vegan

ʻO ka mea pōmaikaʻi, aia kekahi mau mea hana pono a me nā ʻano hana e nānā ai i kāu kūkulu ʻana i ka ʻiʻo. Eia kekahi mau koho e noʻonoʻo ai:

1. Kaulana: He ala maʻalahi ka paona e mālama i kou kaumaha. ʻOiai ʻaʻole ʻo ka paona nā mea āpau e pili ana i ke kūkulu ʻana i ka ʻiʻo, hiki iā ia ke hāʻawi iā ʻoe i ka manaʻo nui o kāu holomua.

2. Ana lipi: Me ke ana lipine hiki ia oe ke ana i ke anapuni o na wahi kino like ole, e like me kou mau lima, wawae a me kou puhaka. Ma ke ana mau ʻana i nā ana o kou kino, hiki iā ʻoe ke nānā i nā loli i ka nui o ka ʻiʻo a me ka pākēneka momona.

3. Nā Kiʻi Holomua: ʻO ke kiʻi ʻana iā ʻoe iho i kēlā me kēia manawa ke kōkua iā ʻoe e nānā pono i nā loli o kou kino. E hoʻohālikelike i nā kiʻi mai nā manawa like ʻole e ʻike inā loaʻa iā ʻoe ka nui o ka ʻiʻo a hoʻomaikaʻi i kou haku kino.

4. App Fitness: Aia kekahi mau polokalamu hoʻoikaika kino e hiki ke kōkua iā ʻoe e nānā i ke kūkulu ʻana i kou ʻiʻo. Hāʻawi kēia mau polokalamu iā ʻoe e nānā i kāu mau haʻawina a me kāu meaʻai, e ana i kāu holomua a hoʻopaʻa i kāu mau pahuhopu.

Pehea ʻoe e nānā ai i kou kūkulu ʻana i ka ʻiʻo me ka hoʻohana ʻana i kahi app?

Hiki i ka hoʻohana ʻana i kahi polokalamu hoʻoikaika kino ke maʻalahi a hoʻonohonoho ʻia ka nānā ʻana i kou kūkulu ʻana. Eia kekahi mau manaʻo e hoʻomanaʻo i ka hoʻohana ʻana i kahi polokalamu:

1. E hoʻopaʻa i kāu mau pahuhopu: Ma mua o kou hoʻomaka ʻana e nānā i kou kūkulu ʻana i ka ʻiʻo, he mea nui e hoʻonohonoho i nā pahuhopu maopopo. No ka laʻana, makemake ʻoe e hoʻonui i ka nui o ka ʻiʻo a i ʻole e hoʻohaʻahaʻa i ka pakeneka momona o kou kino? ʻO ka hoʻokaʻawale ʻana i kāu mau pahuhopu e kōkua iā ʻoe e nānā i kāu holomua.

2. E hoʻokomo i kāu ʻike: E noi ana kahi polokalamu hoʻoikaika kino maikaʻi iā ʻoe e hoʻokomo i kāu ʻike pilikino, e like me kou kiʻekiʻe, ke kaumaha, a me kou mau makahiki. Ma muli o kēia ʻike, hiki i ka app ke helu i kāu mau calorie i kēlā me kēia lā a me nā macronutrients.

3. E mālama pono i kāu meaʻai: No ke kūkulu ʻana i ka ʻiʻo, pono e loaʻa ka nui o ka protein a me nā calorie. Hiki i kahi polokalamu hoʻoikaika kino ke kōkua iā ʻoe e hahai i kāu meaʻai i kēlā me kēia lā a e hōʻoia i ka lawa ʻana o nā meaʻai.

4. E hoʻopaʻa i kāu mau hoʻomaʻamaʻa: He mea nui nō hoʻi e mālama i kāu mau hana ma ka app. ʻAe kēia iā ʻoe e ʻike i nā hoʻomaʻamaʻa āu i hana ai, ehia mau set a me nā reps āu i hoʻopau ai, a me ka nui o ke kaumaha āu i hoʻohana ai. Kōkua kēia iā ʻoe e nānā i kāu holomua a hoʻoponopono i kāu mau hana inā pono.

5. E noʻonoʻo i kāu holomua: Na kahi polokalamu hoʻoikaika kino maikaʻi e hāʻawi iā ʻoe i nā kiʻi a me nā helu e nānā i kāu holomua. Hiki iā ʻoe ke ʻike inā ke piʻi nei ka nui o kou ʻiʻo, ke hoʻomaikaʻi nei kou ikaika a ke loli nei ke ʻano o kou kino.

ʻO ka nānā ʻana i kou kūkulu ʻana i ka ʻiʻo i ka wā o kāu meaʻai vegan hiki ke kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu a hōʻoia i ka loaʻa ʻana o nā meaʻai. Me ke kōkua o kahi polokalamu hoʻoikaika kino a me nā ʻano ana ʻē aʻe, hiki iā ʻoe ke nānā maʻalahi i kāu holomua a hana i nā hoʻololi e hoʻomaikaʻi i ke kaʻina hana.

ʻO ka ʻokoʻa o nā waiwai meaʻai ma waena o ka meaʻai vegan a me ka ʻai ʻai

Ma ke ʻano he vegan a mea ʻai paha, hiki i kekahi manawa ke paʻakikī ka loaʻa ʻana o ka protein no ke kūkulu ʻana i ka ʻiʻo. Pono nā protein no ka hoʻoponopono ʻana a me ke kūkulu ʻana i ka nui o ka ʻiʻo. ʻO ka mea pōmaikaʻi, nui nā kumu protein i hoʻokumu ʻia i nā mea kanu hiki iā ʻoe ke hoʻohui e hoʻokō i kāu koi i kēlā me kēia lā.

ʻO ka nui o ka protein a me ka ʻike amino acid

He mea nui e ʻike i ka nui o ka protein āu e pono ai a me nā meaʻai mea kanu i waiwai i ka protein. No ke kūkulu ʻana i ka ʻiʻo, ʻo ka ʻai ʻana o ka protein i kēlā me kēia lā he 1,6-2,2 grams no ka kilokani o ke kaumaha o ke kino. Eia kekahi, pono e hoʻolohe i ka ʻike amino acid o nā kumu protein āu e koho ai. ʻO ka Leucine, kahi amino acid, he kuleana koʻikoʻi i ka kūkulu ʻana i ka ʻiʻo. He haʻahaʻa ka liʻiliʻi o ka leucine ma mua o nā protein holoholona, ​​​​akā hiki ke uku ʻia kēia ma ka hoʻonui ʻana i ka nui o ka protein.

Bioavailability a me ka hopena i ke kūkulu ʻana i ka ʻiʻo

ʻO kahi ʻano ʻē aʻe e noʻonoʻo ai ʻo ia ka bioavailability o nā protein meaʻai. ʻOi aku ka maikaʻi o nā protein holoholona i ke kino ma mua o nā protein mea kanu. ʻO ia hoʻi, ma ke ʻano he vegan e pono paha ʻoe i ʻoi aku ka nui o ka protein e hoʻokō i nā hopena like i ke kūkulu ʻana i ka ʻiʻo. He mea nui hoʻi e ʻike i ka liʻiliʻi o nā protein mea kanu ma mua o nā protein holoholona, ​​​​hiki ke alakaʻi i ka hoʻonui ʻana i ke kinoea a i ʻole nā ​​​​pilikia digestive. No laila hiki ke kōkua i ka puʻunaue ʻana i kāu ʻai protein i nā meaʻai he nui i ka lā.

Ka ikehu a me ka nui aʻo

ʻAʻole koʻikoʻi nā protein no ke kūkulu ʻana i ka ʻiʻo, akā no ka hāʻawi ʻana i ka ikehu i ka wā o kāu hana. Ma ke ʻano he vegan, he mea nui ia e hōʻoia i ka loaʻa ʻana o ka ikehu e mālama ai i kāu leo ​​aʻo. ʻO ka carbohydrate kahi kumu nui o ka ikehu a hiki ke kōkua i ka hoʻomaikaʻi ʻana i kāu hana. No laila e ʻai pono ʻoe i ka nui o nā kalapona i hoʻohui ʻia i kāu ʻai protein.

ʻO ka pilikia o ka loaʻa ʻana o ka protein

He mea paʻakikī paha i kekahi manawa ka loaʻa ʻana o ka protein ma ke ʻano he vegan, ʻoiai inā pilikia ʻoe i ka hoʻololi ʻana i kāu meaʻai. ʻO ka mea pōmaikaʻi, he nui nā kumu protein i loaʻa i ka mea kanu, e like me ka pī, ka lentil, tofu, tempeh, quinoa, nā hua hemp, a me nā hua chia. ʻO ka hui pū ʻana i nā kumu protein ʻokoʻa hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka ʻike amino acid a loaʻa ka nui o ka protein.

Hoʻohui me ka pauka protein vegan

Inā ʻike ʻoe iā ʻoe iho e paʻakikī ana e loaʻa ka nui o ka protein ma o kāu ʻai maʻamau, hiki ke kōkua ka hoʻohui ʻana i ka pauka protein vegan i kāu meaʻai. Hana ʻia kēia mau pauka mai nā kumu protein i hoʻokumu ʻia i nā mea kanu, e like me ka pī, ka laiki, ka hemp a i ʻole ka soy, a hiki ke lilo i ala kūpono a kūpono hoʻi e hoʻohui i kāu ʻai protein.

ʻEhia ka nui o ka protein āu e pono ai?

Pono kou kino i ka protein i kēlā me kēia lā e hana pono. ʻO ka maʻamau, he haʻahaʻa loa ka pono o ka protein, akā kūʻē i ka manaʻo kaulana, ʻaʻole ʻoi aku ka kiʻekiʻe o kēia koi no nā mea haʻuki olakino. No laila inā he vegan ʻoe a makemake ʻoe e kūkulu i ka ʻiʻo, ʻaʻole pono ʻoe e hopohopo no ka lawa ʻole o ka protein.

ʻO nā waikawa amino pono a me nā minela

Ma waho aʻe o ka protein, aia i loko o kēia mau meaʻai mea kanu nā amino acids a me nā minela pono e pono ai kou kino no ke kūkulu ʻana a me ka hoʻihoʻi hou ʻana. He mea nui ka ʻai ʻana i nā meaʻai like ʻole e hōʻoia i ka loaʻa ʻana o nā meaʻai a pau āu e pono ai.

E nānā i kāu ʻai protein a hoʻoponopono i kāu meaʻai

No ka hōʻoia ʻana ua lawa ʻoe i ka protein, hiki iā ʻoe ke hahai i kāu ʻai protein me ka hoʻohana ʻana i ka app a i ʻole ka diary meaʻai. Inā ʻike ʻoe ʻaʻole lawa ka protein, hiki iā ʻoe ke hoʻololi i kāu meaʻai ma ka hoʻohui ʻana i nā meaʻai waiwai nui.

E ʻike i kāu macronutrients

Ma waho aʻe o ka hoʻolohe ʻana i kāu ʻai ʻana i ka protein, he mea nui nō hoʻi e ʻimi i ke koena kūpono ma waena o nā momona a me nā kaʻa. ʻO ka momona kahi kumu nui o ka ikehu a kōkua i ka lawe ʻana i kekahi mau meaʻai, ʻoiai ʻo ka carbohydrates e lilo i wahie no kou kino. E ho'āʻo e kaulike i kēia mau macronutrients ma muli o kāu pono a me kāu mau pahuhopu.

Hana i nā koho olakino

E hōʻoia i kāu mau meaʻai a me nā ʻāʻī i loko o kahi hui maikaʻi o nā protein i hoʻokumu ʻia i nā mea kanu, nā momona maikaʻi a me nā haʻahaʻa paʻakikī. E noʻonoʻo i kahi salakeke waihoʻoluʻu me nā pīni a me nā nati, kahi kīʻaha quinoa me nā mea kanu i hoʻomoʻa ʻia a me ka tofu, a i ʻole ka smoothie me ka pauka protein meaʻai a me nā hua. E hoʻāʻo a e ʻimi i nā meaʻai i kūpono i kou ʻono a hāʻawi i nā meaʻai kūpono.

E nānā i kāu holomua

No ka hōʻoia ʻana e loaʻa ana iā ʻoe ka nui o nā macronutrients, hiki ke kōkua i ka nānā ʻana i kāu meaʻai a nānā i kāu holomua. Nui nā polokalamu a me nā pūnaewele i hiki ke kōkua iā ʻoe e nānā i kāu mau calorie a me nā macronutrients i kēlā me kēia lā. Ma ka noʻonoʻo ʻana i ka mea āu e ʻai ai, hiki iā ʻoe ke hōʻoia i ka loaʻa ʻana o nā meaʻai kūpono no ka ulu ʻana o ka ʻiʻo maikaʻi loa a me ka hana ʻana i ka hale haʻuki.

Hāʻawi i nā meaʻai vegan piha

He mea nui e hōʻoia i kāu mau meaʻai i nā meaʻai pono a pau e pono ai kou kino. E hoʻohui i nā kumu protein i hoʻokumu ʻia i nā mea kanu me nā kīʻaha holoʻokoʻa, nā mea kanu a me nā momona maikaʻi e hōʻoia i ka loaʻa ʻana o nā meaʻai āpau āu e pono ai. E noʻonoʻo i kahi pāʻina me nā mea kanu i kālua ʻia, ka quinoa a me ka lole tahini, a i ʻole ka ʻaina awakea me ka sopa lentil a me kahi sanwiti palaoa piha me ka avocado.

ʻO 12x nā meaʻai meaʻai i kāu meaʻai

1. Nā meaʻai

ʻAʻole waiwai wale nā ​​huaʻai i nā huaora a me nā minela pono, akā loaʻa pū kekahi i ka nui o ka protein. E noʻonoʻo, no ka laʻana, ka broccoli, spinach a me Brussels sprouts. E hoʻohui i kēia mau mea kanu i kāu mau meaʻai e hoʻonui i kāu ʻai protein.

2. Lentils

ʻO nā lentils nā legumes liʻiliʻi i hoʻopiha ʻia me ka protein. He nui lākou a hiki ke hoʻohana ʻia i nā soup, stews a me nā salads. Eia hou, ua waiwai nā lentils i ka fiber a me nā minela, e hana ana iā lākou i mea hoʻohui maikaʻi i kāu meaʻai.

3. Hummus

ʻO ka Hummus, i hana ʻia mai ka moa, ʻaʻole ia he mea ʻono wale nō e like me ka luʻu, akā he kumu maikaʻi nō hoʻi o ka protein. E hohola ma luna o kāu berena a i ʻole e hoʻohana i mea hoʻonani no kāu saladi. ʻO kēia ala ʻaʻole ʻoe e loaʻa i kahi ʻono ʻono wale nō, akā i nā protein pono hoʻi.

4. Spirulina

ʻO Spirulina kahi limu uliuli-'ōmaʻomaʻo i loaʻa ka nui o ka protein. Hiki ke hoʻohui ʻia i nā smoothies, nā wai a i ʻole kāu ʻaina ahiahi. Ma waho aʻe o nā protein, loaʻa i ka spirulina ka nui o nā amino acids a me nā minela pono, e lilo ia i mea hoʻohui waiwai i kāu meaʻai vegan.

5. Na hua paukena

ʻAʻole ʻono wale nā ​​ʻanoʻano o ka paukena ma ke ʻano he meaʻai, akā he kumu maikaʻi nō hoʻi o ka protein. E hoʻohui iā lākou i kāu mau salakeke, smoothies a hoʻohana paha iā lākou ma ke ʻano he topping no kāu oatmeal. Ma kēia ala ʻaʻole ʻoe e loaʻa i kahi crunch maikaʻi wale nō, akā i nā protein ʻē aʻe.

6. Nā pani hua manu

Ma ke ʻano he vegan, hiki iā ʻoe ke pale i nā hua, akā ʻaʻole ia he manaʻo ʻaʻole hiki iā ʻoe ke loaʻa ka protein. Nui nā hua manu ma ka mākeke i hana ʻia mai nā mea kanu, e like me ka tofu, ka palaoa moa a i ʻole ka linseed. ʻAʻole kiʻekiʻe wale kēia mau mea pani i ka protein, akā hiki ke hoʻohana ʻia.

7. Soybeans

ʻO ka Soybeans kahi kumu maikaʻi loa o ka protein a hiki ke hoʻomākaukau ʻia ma nā ʻano like ʻole. E noʻonoʻo i ka tofu, tempeh a i ʻole edamame. E hoʻohui iā lākou i kāu mea hoʻouluulu, salakeke a i ʻole e hana i kahi burger ʻono. Ma kēia ala e loaʻa ai kāu mau protein i kahi ala ʻono.

8. ʻO ka pīkī pīkī

ʻAʻole wale ka pāpaʻi pīnī i aloha ʻia, akā he kumu maikaʻi nō hoʻi o ka protein. E hohola ma luna o kāu sanwīwī, e hoʻohui i kāu smoothie a i ʻole e hoʻohana iā ia i ʻū no kāu mau mea kanu. ʻAʻole ʻono wale ka ʻuala pīkī, akā he ala kūpono hoʻi e hoʻonui ai i kāu ʻai protein.

9. Cashews

ʻAʻole ʻo Cashews kahi meaʻai maikaʻi wale nō, akā he kumu maikaʻi nō hoʻi o ka protein. Hoʻohui iā lākou i kāu mau meaʻai, salakeke a hoʻohana paha iā lākou i kumu no ka paʻakai vegan homemade. ʻAʻole kiʻekiʻe wale ka cashews i ka protein, akā waiwai pū kekahi i nā momona olakino.

10. Walnuts

ʻAʻole ʻono wale nā ​​Walnuts, akā he kumu maikaʻi nō hoʻi o ka protein. E hoʻohui iā lākou i kāu kīʻaha kakahiaka, salakeke a i ʻole e hoʻohana iā lākou ma ke ʻano he topping no kāu yogurt vegan. ʻAʻole kiʻekiʻe wale nā ​​​​walnuts i ka protein, akā waiwai pū kekahi i nā momona momona omega-3.

11. Laiki Basmati

ʻO ka laiki Basmati kahi kumu maikaʻi o ka protein a hiki ke lilo i kumu no nā kīʻaha like ʻole. E hoʻohana iā ia ma ke ʻano he kīʻaha ʻaoʻao, e hoʻohui i kāu curry a i ʻole e hana i kahi salakeke laiki ʻono. ʻAʻole kiʻekiʻe wale ka laiki Basmati i loko o ka protein, akā he kumu maikaʻi nō hoʻi o nā carbohydrates.

12. Ka palaoa

ʻO Buckwheat kahi kīʻaha gluten-free i loaʻa ka nui o ka protein. E hoʻohana iā ia i kumu no ka pancakes, e hoʻohui i kāu salads a i ʻole e hana i kahi porridge buckwheat ʻono. ʻAʻole kiʻekiʻe wale ka Buckwheat i ka protein, akā waiwai pū kekahi i ka fiber a me nā mineral.

Me kēia 12 mau kumu protein i hoʻokumu ʻia i nā mea kanu, hiki iā ʻoe ke loaʻa ka nui o ka protein ma ke ʻano he vegan e kūkulu ai i ka ʻiʻo. E hoʻololi i kāu meaʻai a hoʻokolohua me nā ʻano ʻano ʻokoʻa e hōʻoia i ka loaʻa ʻana o nā meaʻai pono a pau.

ʻO nā ʻōpala hū meaʻai: ʻo ke kīʻaha kūpono loa no nā vegans

ʻO nā ʻōpala hū meaʻai he mau liʻiliʻi liʻiliʻi i hana ʻia mai nā pūpū hū ʻole i hoʻomaloʻo ʻia. He ʻono kāhi ʻono ko lākou a hoʻohana pinepine ʻia ma ke ʻano he pani no ka cheese grated. Hiki iā ʻoe ke kāpīpī iā lākou ma luna o kāu mau kīʻaha no kēlā ʻono ʻono.

ʻEhia ka nui o nā ʻōpala hū meaʻai āu e ʻai ai?

ʻO ka helu pololei o nā mea hū meaʻai e pono ai ʻoe e ʻai ma muli o ke kaumaha o kou kino, pae hana a me nā pahuhopu. Manaʻo ʻia e ʻai ma kahi o 1 a 2 punetēpē o nā flakes meaʻai meaʻai i kēlā me kēia lā. Aia kēia ma kahi o 20-30 grams. E ʻoluʻolu e hoʻohui i nā flakes meaʻai meaʻai i ka ʻai kaulike a i ʻole ka meaʻai e mālama ai i ke koena macro o kāu ʻai.

No ke aha i koho maikaʻi ai nā mea hū meaʻai no nā vegans?

Pono ka poʻe Vegan e hōʻoia e loaʻa iā lākou ka nui o ka protein, ʻoiai inā makemake lākou e hoʻoikaika i ke kūkulu ʻana i ka ʻiʻo. He kumu maikaʻi loa nā mea hū ʻai meaʻai no ka protein meaʻai a hiki ke kōkua i ka hoʻokō ʻana i nā koi o kēlā me kēia lā. Eia kekahi, ʻoi aku ka waiwai o nā flakes meaʻai i nā meaʻai ʻē aʻe, e like me nā huaora B, he mea nui ia no ka meaʻai vegan olakino.

Pehea e hiki ai iā ʻoe ke hoʻohana i nā flakes hū?

Hiki ke hoʻohana ʻia i nā ʻano ʻano like ʻole i kāu mau meaʻai a me nā mea ʻai. Eia kekahi mau manaʻo:

• E kāpīpī i nā ʻōpala hū meaʻai ma luna o kāu pasta no kahi ʻono ʻono ʻono.
• E hoʻohui i hoʻokahi punetune o nā mea hū meaʻai i kāu smoothie a i ʻole ka waiū mea kanu no ka protein keu.
• E hoʻohana i nā ʻōpala hū meaʻai ma ke ʻano he kīʻaha no kāu mau salakeke a i ʻole nā ​​lau ʻai ʻai.
• E hoʻohui i nā ʻōpala hū meaʻai i loko o kāu kīʻaha vegan cheese no kahi ʻano ʻono a me ka ʻono.

ʻO nā pīni a me nā legumes: kahi kumu ikaika o ka protein i hoʻokumu ʻia i nā mea kanu no ke kūkulu ʻana i ka ʻiʻo

Inā makemake ʻoe e kūkulu i ka ʻiʻo ma ke ʻano he vegan, pono e loaʻa ka nui o ka protein. ʻO nā pīni a me nā legumes kahi koho maikaʻi loa no ka mea ʻaʻole ia he kumu maikaʻi o ka protein, akā ua hoʻopiha pū ʻia me nā meaʻai e pono ai kou kino no ka ulu ʻana a me ka hoʻoponopono ʻana.

ʻO wai nā pīni a me nā legumes maikaʻi loa?

Nui nā pīni a me nā legumes e koho ai, akā ʻo kekahi o nā koho protein kiʻekiʻe loa he:

• Lentils: Ma waho aʻe o ka lilo ʻana i kumu nui o ka protein, ua waiwai pū ka lentil i ka fiber a me ka hao. E hoʻohui iā lākou i kāu mau kīʻaha pīni homemade a ʻai paha iā lākou ma ke ʻano he kīʻaha ʻaoʻao.
• ʻO Chickpeas: Hiki ke hoʻohana ʻia i ka hummus, salakeke a i ʻoki ʻia paha ma ke ʻano he kīʻaha crunchy. Nui lākou i ka protein a loaʻa pū kekahi i nā momona olakino.
• Piʻi: ʻO nā pīni ʻeleʻele, nā pīni kīkī, a me nā piʻi ʻē aʻe nā kumu nui o ka protein. E hoʻohui iā lākou i kāu mau meaʻai, e like me nā stews, soups a i ʻole tacos, no ka hoʻonui ʻana i ka protein.

E nānā pono i ke kaulike kūpono

ʻOiai ʻo nā pīni a me nā legumes he kumu nui o ka protein, he mea nui ia e hoʻokomo i nā meaʻai kiʻekiʻe-protein ʻē aʻe i kāu meaʻai e hōʻoia i ka loaʻa ʻana o nā waikawa amino pono a pau. E hoʻohui i nā pīni a me nā legumes me nā kīʻaha, nā nati, nā hua a me nā mea kanu e hana i kahi kumu piha o ka protein.

E ho'āʻo i nā meaʻai hou a leʻaleʻa

ʻAʻole pono ka ʻai ʻana i ka pī a me nā legumes. Nui nā ʻano ʻono ʻono i loaʻa i nā pīni a me nā legumes ke alakaʻi. E hoʻāʻo me nā mea kanu like ʻole a me nā mea ʻala e hana ai i nā meaʻai ʻono e kākoʻo i kou kūkulu ʻana i kou ʻiʻo.

E ʻai ʻoe i ka nui o nā pī a me nā legumes i kēlā me kēia lā e hoʻokō i kāu pono protein a e hoʻolilo i kēia mau kumu protein i mea kanu i mea nui o kāu meaʻai vegan. Me nā koho kūpono a me ka hāʻawi kaulike ʻana i nā meaʻai, hiki iā ʻoe ke kūkulu pono i ka ʻiʻo me ka ʻole o ka ʻiʻo a i ʻole nā ​​​​hua waiū.

ʻO nā proteins meaʻai: ka mana o nā mea kanu no ke kūkulu ʻana i ka ʻiʻo

He ʻāpana koʻikoʻi ka huaʻai o ka meaʻai vegan a hiki ke hana i kahi hana koʻikoʻi i ke kūkulu ʻana i ka ʻiʻo. ʻAʻole wale lākou e hāʻawi i ka nui o nā meaʻai, akā ua lawa pū kekahi i ka protein e kākoʻo i kou kino i ke kūkulu ʻana i ka ʻiʻo. ʻO ka mea nui, hele mai nā mea kanu i nā ʻano a me nā ʻano like ʻole, no laila hiki iā ʻoe ke hoʻololi a hoʻokolohua pau ʻole me kāu mau meaʻai.

ʻO nā huaʻai waiwai nui i ka protein

ʻOiai ʻaʻole i loaʻa i nā huaʻai nā pae protein kiʻekiʻe loa, aia kekahi mau ʻano mea kanu i loaʻa i ka protein ʻoi aku ma mua o kāu e manaʻo ai. Eia kekahi mau hiʻohiʻona o nā mea kanu waiwai nui i ka protein hiki iā ʻoe ke hoʻohui i kāu mau meaʻai vegan:

• Artichokes: Aia i loko o kēia mea kanu ʻono ma kahi o 4 grams o ka protein no kēlā me kēia artichoke medium. He kumu nui ia o ka fiber a me ka huaʻa C.
• Asparagus: Ma waho aʻe o ko lākou ʻono ʻono, aia ka asparagus ma kahi o 4 grams o ka protein no 100 grams. Nui nō hoʻi lākou i ka vitamina K a me ka waikawa folic.
• ʻO ka puaʻala: Aia i loko o kēia mea kanu maʻamau ma kahi o 2 grams o ka protein no 100 grams. He kumu maikaʻi nō ia o ka huaora C a me ka huaora K.
• Cashews: ʻOiai ʻaʻole ia he mea kanu, ʻo ka cashews kahi meaʻai momona kiʻekiʻe. Loaʻa iā lākou ma kahi o 5 grams o ka protein i kēlā me kēia auneke (28 grams) a hāʻawi pū kekahi i nā momona maikaʻi a me nā minela.

ʻO nā koho olakino a hoʻomau

ʻAʻole maikaʻi wale ka ʻai ʻana i nā lau ʻai momona no kou kino, akā no ka honua a puni mākou. Ma ke koho ʻana i nā protein i hoʻokumu ʻia i nā mea kanu, hāʻawi ʻoe i ka hoʻomohala ʻana i ka meaʻai kūpono a paʻa. ʻO nā huaʻai kahi kumu nui o ka protein e pono ai kou kino a me ka honua.

E hoʻoulu i nā mea kanu

Me ka nui o nā mea kanu like ʻole e koho ai, ʻaʻole pau nā mea hiki. E hoʻāʻo me nā ʻōlelo aʻoaʻo hou a me nā manaʻo e mālama i kāu mau meaʻai vegan hoihoi a ʻono. Inā ʻoe e hana nei i kahi kīʻaha puaʻa ʻono a i ʻole he salakeke waihoʻoluʻu me ka asparagus a me nā artichokes, hiki i nā mea kanu ke hoʻoikaika iā ʻoe e noʻonoʻo i ka lumi kuke ʻoiai e kākoʻo ana i kou kūkulu ʻana i kou ʻiʻo.

No laila, mai poina e hoʻokomo i nā mea kanu i kāu ʻai i kēlā me kēia lā inā e kūkulu ʻoe i ka ʻiʻo. ʻAʻole lākou e hāʻawi wale i ka protein pono, akā hāʻawi pū kekahi i kahi meaʻai olakino a kaulike. E koho i nā huaʻai hou a me ka manawa a e hoʻokau iā lākou i mea koʻikoʻi i kāu papa hoʻomaʻamaʻa vegan. E ʻai i ke olakino, e ʻai i ka mea kanu a hoʻonui iki i ka nani.

ʻO ka pauka protein Vegan: kahi koho i hoʻokumu ʻia i nā mea kanu no ke kūkulu ʻana i ka ʻiʻo

Ma ke ʻano he vegan a mea ʻai ʻole paha, hiki i kekahi manawa ke paʻakikī ka loaʻa ʻana o ka protein e kūkulu ai i ka ʻiʻo. ʻO ka mea pōmaikaʻi, he nui nā pauka protein i hoʻokumu ʻia i nā mea kanu ma ka mākeke i kēia lā e hiki ke kōkua iā ʻoe e hoʻokō i kāu koi protein. Eia kekahi mau kumu e noʻonoʻo ai ʻoe e hoʻohui i ka pauka vegan protein i kāu meaʻai:

• Hoʻokumu piha ʻia i nā mea kanu: Hana ʻia nā pauka protein Vegan mai nā mea kanu mea kanu, e like me ka pī, ka laiki, ka hemp a i ʻole ka soy. ʻAʻohe o lākou huahana holoholona a no laila kūpono ia no ka nohona vegan.

• Pono a piha: Hoʻonui pinepine ʻia nā pauka protein Vegan me nā waikawa amino pono a me nā meaʻai, e hoʻolilo iā lākou i kumu piha o ka protein. Hiki iā lākou ke kōkua iā ʻoe e loaʻa nā meaʻai a pau āu e pono ai no ke kūkulu ʻana a me ka hoʻihoʻi hou ʻana.

• Nā koho maʻamau: He nui nā pauka vegan protein ma ka mākeke, kēlā me kēia me kā lākou hui ponoʻī o nā mea kanu. Hiki iāʻoe ke koho mai nā meaʻono likeʻole a me nā meaʻono, no laila hiki iāʻoe ke loaʻa i kahi koho e kūpono i kāu makemake.

He aha nā koho pauka protein vegan i laila?

Nui nā hōʻailona e hāʻawi ana i nā pauka protein vegan, akā ʻo kahi koho kaulana i waena o nā vegans ʻo Alpha Foods. Hāʻawi ʻo Alpha Foods i kahi ʻano o nā pauka protein vegan i hoʻonohonoho kūikawā ʻia e hoʻokō i nā pono o nā vegans a me nā mea ʻai meaʻai. Hana ʻia kā lākou pauka protein mai nā protein mea kanu maikaʻi loa a ʻaʻohe mea hoʻohui.

Hāʻawi ʻo Alpha Foods i nā ʻano ʻono like ʻole a me nā hui ʻana, me ka vanilla, ke kokoleka, strawberry, a me kahi hui superfood. ʻAʻole ʻono wale kēia mau pauka protein, akā he meaʻai hoʻi a kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu kūkulu ʻiʻo.

ʻO nā ʻike o nā mea pāʻani kiʻekiʻe vegan me ka pauka protein vegan

ʻOi aku ka nui o nā mea pāʻani kiʻekiʻe e koho e hoʻohui i ka pauka vegan protein i kā lākou meaʻai. ʻIke lākou he kōkua ia iā lākou e hana maikaʻi a hoʻōla wikiwiki ma hope o ka hoʻomaʻamaʻa ikaika. Eia kekahi mau hōʻike hōʻike mai nā mea pāʻani vegan kiʻekiʻe e hoʻohana ana i ka pauka protein vegan:

• "Mai koʻu hoʻomaka ʻana e hoʻohana i ka pauka vegan protein ua ʻike wau i koʻu ikaika a me koʻu ikaika. Ua kōkua ʻo ia iaʻu e paʻi i kaʻu mau moʻolelo hoʻokiʻekiʻe ikaika a hoʻonui i koʻu ʻiʻo nui." - Lisa, powerlifter.

• "Ma ke ʻano he mea hoʻokūkū vegan, paʻakikī i kekahi manawa ke loaʻa i ka protein. ʻO ka pauka protein Vegan ka hopena kūpono iaʻu. Kōkua ia iaʻu e hoʻoulu i koʻu mau ʻiʻo a mālama i kaʻu hana ma ke kiʻekiʻe kiʻekiʻe. " - Mark, 'âlapa 'oihana.

• "Ke ʻimi mau nei au i nā ala e hoʻohui i koʻu ʻano ola vegan me koʻu makemake no ka hoʻoikaika kino. Ua kōkua ʻo Vegan protein pauda iaʻu e lilo i kaʻu mau paona i ka mālama ʻana i koʻu ʻiʻo nui." - Sarah, Fitness Enthusiast.

Inā he ʻâlapa maikaʻi ʻoe a makemake wale paha e hoʻonui i kou ʻiʻo nui, hiki i ka pauka protein vegan ke lilo i mea waiwai nui i kāu meaʻai. Hāʻawi ia i kahi koho mea kanu piha e hoʻokō i kāu mau koi protein a kōkua iā ʻoe e hoʻokō i kāu mau pahuhopu kūkulu ʻiʻo. E ho'āʻo i ka pauka protein vegan e like me Alpha Foods a ʻike i nā pōmaikaʻi no kou ʻano ola vegan.

Ka Hopena

Inā hoʻohui ʻoe i nā proteins mea kanu kūpono me nā ʻakika a me nā momona kūpono, hiki iā ʻoe ke hoʻokō i nā hopena maikaʻi loa no ke kūkulu ʻana i kou ʻiʻo. He mea nui ka loaʻa ʻana o ka protein a loaʻa ka hui kūpono o nā protein mea kanu e hana maikaʻi loa no kou kino.

Inā hoʻohana ʻoe i kēia mau ʻōlelo aʻoaʻo, hiki iā ʻoe ke hoʻokō i nā hopena maikaʻi loa no ka kūkulu ʻana i kou ʻiʻo.

ʻO Joost Nusselder, ka mea nāna i hoʻokumu i nā luna kānāwai.eu he mea kūʻai aku ʻike, makuakāne a makemake e kākau e pili ana i nā ʻano haʻuki āpau, a ua pāʻani pū kekahi i nā haʻuki iā ia iho no ka hapa nui o kona ola. I kēia manawa mai ka 2016, ke hana nei ʻo ia a me kāna hui i nā ʻatikala blog e kōkua i nā mea heluhelu kūpaʻa me kā lākou hana haʻuki.