Hoʻomoʻa palaoa protein - mea olakino olakino

ʻO ka palaoa kekahi o kā mākou meaʻai nui a hāʻawi ʻia i nā ʻano ʻano like ʻole. Loaʻa i kēia mau ʻano ʻāpana āpau kahi mea like, piha lākou i nā kāhuhu. ʻAʻole pēlā me ka berena protein, ʻo ia ke kumu he koho olakino i ka berena maʻamau a manaʻo ʻia e kōkua iā ʻoe e lilo i ka paona. Akā he aha ka mea i loko o ka berena hoʻoikaika kino a he aha nā mea maikaʻi i loaʻa ma mua o nā mea i hoʻomoʻa ʻia?

Hana ʻia ka berena protein?

Hana ʻia ka berena huikau mai ka palaoa palaoa, hū, ka wai a me ka paʻakai a aia ma kahi o 45% carbohydrates, 7% protein a me 1% fat. Loaʻa i ka palaoa protein ka palaoa palaoa liʻiliʻi, akā nui ka palaoa, lupine a me ka protein soy a me nā hua flax, bran edible, ʻai soy a me ka palaoa soy. ʻO 7 wale nō ka mea momona o ka momona, akā loaʻa iā 25% protein protein a me 10% momona.

Palaoa Protein - low carb
Berena Protein - © PhotoSG / Adobe Stock

He aha nā mea maikaʻi a me nā maikaʻi ʻole o ka berena protein i hoʻohālikelike ʻia i ka berena maʻamau?

No ka poʻe he nui, ʻo ka ʻāpana o ka berena kahi ʻāpana o kā lākou ʻaina awakea o kēlā me kēia lā, akā ʻo ka poʻe makemake e lilo i ka paona e ʻōlelo ʻia e hōʻalo i nā huehue, ʻoi loa i ke ahiahi. Ma luna o nā mea āpau, ka mea i kapa ʻia ʻo "Slim-while-sleep diet" e pili ana i ke kumumanaʻo o ka hoʻohui ʻana o ka meaʻai, ka mea e ʻae ai i nā huehue i ke kakahiaka akā pāpā ʻia ka protein a pāpā i ka ʻai ʻana o nā huaʻale i ke ahiahi a ʻae ʻia ka protein. ʻOiai he paʻakikī ka hapanui o nā mea aloha berena ke hana me ka ʻole o ka ʻoki ahiahi, ʻo kahi berena protein kahi ala ʻē aʻe ma aneʻi.

Ke hoʻololi nei i ka berena protein hiki ke kōkua i ka poʻe diabetic e hōʻalo i ka piʻi ʻana o ke kō kō. ʻO ka 100 gram o ka palaoa protein wale nō nā 0,4 - 0,7 berena, me ka berena maʻamau ʻehā. Ma muli o ka hāʻawi ʻana o ka protein i loko o ka protein i kahi nui o ka ikehu, kūpono ia no nā mea pāʻani.

Ma muli o ka uhi ʻia ʻana o ka hapalua o ka pono o ka fiber i kēlā me kēia lā e 100 gram o ka berena protein, hiki iā ia ke hāʻawi i kahi kōkua nui i ka mālama ʻana i ke olakino o ka digestive tract.

ʻOi aku ka maikaʻi o ka palaoa protein ma mua o nā ʻano ʻē aʻe i ka momona o ka momona, ʻoi aku ke kiʻekiʻe ma aneʻi a hoʻonui i ka helu o nā calorie. Loaʻa i kahi ʻāpana o ka berena wholemeal rai i 80 awelika, akā ʻo kahi ʻāpana o ka berena protein i 100 mau calorie.

Pono e makaʻala i nā mea maʻi maʻi ʻaʻohe gluten intolerant, no ka mea, he nui ka gluten o ka palaoa protein, akā ua loaʻa nā ʻano me ka ʻole o ka gluten. Ma muli o ke kiʻekiʻe o ka protein, pono e akahele ka poʻe me nā maʻi metabolic a i ʻole nā ​​puʻupaʻa, no ka mea ʻo ka nui o nā protein e kau i ke koʻikoʻi ma nā puʻupaʻa.

ʻOi aku ka haʻahaʻa o ka berena protein i nā ʻano maʻamau i ka uku, no ka mea, ʻoi aku ka pipiʻi. Hoʻolilo ʻia hoʻokahi kilogram i ka awelika o ʻeono Euro. ʻOiai ʻo nā kāwili hoʻomākaukau hoʻomākaukau ʻana, ʻaʻole ia he koho ʻē aʻe.

He maʻalahi loa ka hoʻomoʻa ʻana i ka palaoa protein iā ʻoe iho

Inā makemake ʻoe e mālama i ke kālā a makemake paha ʻoe e ʻike pono i ka mea o ka berena protein, hiki iā ʻoe ke kālua iā ʻoe iho. ʻAʻole paʻakikī a holo like e like me ka wā ma mua.

Koi ʻia nā mea hoʻohui aʻe:

  • 2 kele palaoa kālailai ʻia
  • 100g ʻalemona lepo
  • 100g olonā olonā
  • 1 ʻeke pauka kuke
  • 50 gram o ka palaoa palaoa
  • 1 TL paʻakai
  • ʻO ka protein 6
  • 300g quark (lean pae)
  1. E hamo i kahi pā lola a i ʻole ka laina iā ia me ka pepa bakena a hoʻomehana i ka umu. ʻO ka wela kiʻekiʻe a me lalo: 175 °, ka ea holo: 150 °.
  2. E kāwili i ka palaoa kālailai āpau, nā ʻalemona, nā olonā, ka hoʻomoʻa ʻana i ka palaoa, ka palaoa palaoa a me ka paʻakai. A laila hoʻohui i ka hua manu keʻokeʻo a me ka quark a hana i nā mea āpau i kahi palaoa ʻoluʻolu.
  3. E ninini i ka palaoa i loko o ka pā palaoa i hoʻomākaukau ʻia a hoʻomoʻa i ka umu ma ka papa waena no 50 - 60 mau minuke. Mākaukau ka berena ke pau nā koʻokoʻo ʻole i ka paʻi ʻana me ka lāʻau a i ʻole ka lāʻau. A laila e hoʻomaʻalili i ka palaoa i loko o ka pā no ka hapahā o ka hola a laila huli pono.
  4. ʻOiai ʻoi aku ka wikiwiki o ka ʻai o ka palaoa protein ma mua o nā ʻano ʻē aʻe ma muli o kāna mau mea hoʻohui, pono e ʻokiʻoki iā ia i mau ʻoki a hoʻoheheʻe i ka ʻāpana i koi ʻia e pono ai.

 

He nīnau paha kāu, nā manaʻo a me nā hoʻopiʻi e pili ana i ka hoʻomoʻa palaoa ʻana? E ʻoluʻolu mai hoʻokaʻulua e hoʻokaʻaʻike iā mākou!


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