Lean porotini taumafa

Anotusi

• Le mea e 'ai i le paʻu porotini meaai
• Le mea e le 'ai i le paʻu porotini meaai
• Lean porotini meaai lisi
• Fesoʻotaʻiga aoga:

Ole taumafataga paeee fuafua e faʻavae i luga o le taumafaina o meaai mauʻoa i polotini, ae o loʻo iai ni nai kalori e pei o moa, iʻa, fualaʻau ma legume, mo se faʻataʻitaʻiga ma, a maeʻa le lua vaiaso, fualaʻau.

I lenei taumafataga, o meaʻai ma mea ai gaʻo e pei o araisa, pasta poʻo pateta e le tuʻuina ese mai le taumafataga mo le 2 vaiaso, ona mafai ai lea ona toe faʻaaogaina, ae ia feololo e faʻatumauina le mamafa. I totonu, oe mafai ona 'ai le tele o meaʻai e te manaʻo ai, ma aunoa ma se faʻatapulaʻaina i luga o le aofaʻi.

Le mea e 'ai i le paʻu porotini meaai

O a mea e mafai ona 'ai i le paʻu porotini meaai

• Meaʻai mauoa i le paʻu polotini i le aofaʻi e te manaʻo ai - faʻataʻitaʻiga: moa o aano o moa, iʻa, fuamoa ma māmā sisi
• Fualaʻau ma fualaʻau, maualuga 3 fesuiaiga i le aso - faʻataʻitaʻiga: kapisi, letisi, tamato, karisi, broccoli, aniani, kukama, zucchini, okra, turnip, radish, chard, jiló, pasili, chicory, endive, fatu o le pama, eggplant, pepa, spinach, kale, watercress ma arugula.
• Diet gelatin, poʻo seisi pe a leai se suka, o se mea suamalie e mafai ona 'ai pe a loto i ai.
• A maeʻa le 2 vaiaso o le amataina o meaʻai, e mafai ona e 'aia fualaʻau, e pei o le: meleni, watermelon, avocado, mango, papaya ma le tipolo.

O meainu e mafai ona avea ma vai, lauti poʻo le kofe, aunoa ma le suka poʻo le faʻamalulu fua e leai se fructose, pei o Stévia, mo se faʻataʻitaʻiga.

Le mea e le 'ai i le paʻu porotini meaai

O mea e le mafai ona e 'ai i luga o le paʻu porotini meaai o meaai mauʻoa i gaʻo suka e pei o:

• Araisa, saito poʻo sana;
• O pi, tamai moa, lentil poʻo pi;
• Faʻi, vine, mati (mago), palu, persimmon, chestnut, popo (pulp), jackfruit (fatu), quince, loquat, date, almond or tamarind;
• Soʻo se ituaiga pateta;
• Suka o loʻo: sukalosi (tootoo poʻo suka suka), kulukose (suka vine), lactose (suka suka), maltose (malt suka), fructose poʻo le levulose (fualaʻau suka);
• Milk, wafer, masi, falaoamata ma ona mafuaʻaga, meli, molasasa, pia, pinati, ham, kāloti, beets, cornstarch, pasta, yogurt, pudding, mea uma e aofia ai suka ma sukalati.

A maeʻa le 48 itula e aunoa ma le taumafaina o meaʻai oona, e amata e le tino le gaioiga e suʻe ai le gaʻo gaosia e gaosia ai le malosi.

Lean porotini meaai lisi

O se faʻataʻitaʻiga o le paʻu protein meaʻai o le:

• Meaʻai o le taeao ma meaʻai mama - gelatin e leʻi faʻasuaina ile kofe e leʻi faʻasuaina poʻo fualaʻau fuamoa ma moli mama.
• Taumafataga o le aoauli ma le taumafataga - o le steak turkey steak ma lettuce ma tamato salati poʻo hake kuka ma broccoli. Fualaʻau e mafai ona faʻasaina i le suauʻu ma le vineta.

Ole taumafataga paeee e mafai ona mafua ai faʻailoga e pei ole tiga o le ulu, manava leaga, tiga ole musele male manava ile aso muamua, ae e faasolosolo lava ona masani ai le tagata ma mou ese ai nei faʻailoga.

Fesoʻotaʻiga aoga:

• Meaʻai e tele le polotini
• Karbohidate-mauʻoa meaʻai