So woyɛ obi a wopɛ apɔw-mu-teɛteɛ? Anaasɛ woyɛ obi a wobɔ mmɔden sɛ wobɛkɔ so anya apɔwmuden na woayɛ den? Afei ebia wobɛte asɛmfua ‘protein’ bere nyinaa. Ebinom ka sɛ ɛsɛ sɛ wudi protein pii, afoforo nso ka sɛ ɛnyɛ papa. Dɛn ne asɛm no ankasa? Protein ho hia yɛn nipadua dɛn? Momma yɛnka ho asɛm wɔ nsɛm a ɛnyɛ den mu nnɛ.
Dɛn nti na protein ho hia yɛn nipadua saa?
Sɛ yɛbɛka no tiawa a, protein ne ade titiriw a ɛkyekye yɛn nipadua no. Fa w’adwene bu wo nipadua sɛ ofie. Protein ne ade a wɔde si ofie yi. Protein ahorow bɛboro 10,000 na ɛwɔ yɛn nipadua mu, efi akwaa so kosi ntini, ntini, nnompe, honam ani, ne nhwi so.
Ɛnyɛ ɛno nko, protein yɛ nnwuma afoforo pii a ɛho hia:
- Ahoɔden a yɛde bɛma: Protein ho hia ma ahoɔden a yɛn nipadua hia no.
- Oxygen transport: Ɛboa ma oxygen a ɛwɔ mogya no mu kɔ nipadua no nyinaa mu.
- Yɛbɔ yɛn ho ban fi nyarewa ho: Protein boa ma yɛyɛ antibodies a ɛko tia mmoawa a wɔhyɛn yɛn nipadua mu. Ɛma yɛn nkwammoaa nya apɔwmuden nso na ɛboa yɛn ma yɛyɛ nkwammoaa foforo.
- Ɛboa ma wo mu duru so tew: Nnuan a protein pii wom a wudi no ma wote nka sɛ ɔmene, na ɛno ma ɔkɔm so tew na ɛboa ma wohwɛ nipadua mu duru so.
Protein dodow ahe na yehia da biara?
Eyi yɛ asɛm a nnipa pii bisa. Sɛ yɛannya protein a ɛdɔɔso a, dɛn na ɛba? Yɛn nipadua mu ntini ahorow fi ase sɛe, titiriw ntini ahorow a ebetumi ayɛ mmerɛw na ayɛ mmerɛw .
Nanso, sɛnea wɔka no, "Biribiara a ɛboro so no nye." Saa asɛm no fa protein nso ho. Sɛ wofa protein pii sen sɛnea wuhia a, wo nipadua rentumi mfa nni dwuma. Afei, wobetumi de saa protein a ɛboro so no asie nipadua no mu sɛ srade.
Sɛ yɛbɛka no tiawa a, ɛsɛ sɛ protein yɛ yɛn da biara da calories nyinaa mu 10% kosi 35%. Sɛ woteɛteɛ w’apɔw mu (sɛ nhwɛso no, sakre so tra, nneɛma a emu duru so, mmirikatu) a, ebia wubehia calories pii, nanso ɛsɛ sɛ protein a wuhia no kɔ so tra saa dodow no mu.
Bere a yedi mfe 40 akyi no, yɛn ntini ahorow fi awosu mu fi ase tew kakra. Wɔ aduruyɛ mu no, wɔfrɛ eyi sarcopenia . Eyi nti na ebia wubehia protein pii kakra bere a worenyin no. Sɛ wo mu duru boro so a, afotu a eye sen biara a ɛfa protein dodow a ɛsɛ sɛ wudi da biara ho ne nea efi wo duruyɛfo anaa aduan ho ɔbenfo hɔ .
Pon a ɛwɔ ase ha no betumi ama woanya protein dodow a wuhia da biara ho adwene a ɛyɛ mmerɛw.
| Mfe a wɔadi | Protein a wohia da biara da ho nhwɛso ahorow |
|---|---|
| Mmofra a wonnii mfe 4 | Bɛyɛ ɛmo 1 anaa kuruwa 1/4 a ɛyɛ chickpeas a wɔanoa. |
| Mmofra a wɔadi mfe 4-8 | Biribi te sɛ nkesua 1-2, apataa ketewaa bi, anaasɛ atoko a wɔanoa kuruwa 1/2. |
| Mmofra a wɔadi mfe 9-13 | Nneɛma te sɛ akokɔ asinasin, nkesua 2, anaa nufusu kuruwa biako. |
| Mmofra nkumaa ne mpanyimfo | Ɛho hia sɛ wudi protein ahorow a wɔde afrafra, te sɛ mpataa, akokɔ, nkesua, nufusu, ne atoko (atoko, akutu) da biara. |
Protein ahorow bɛn na eye sen biara?
Yebetumi anya protein wɔ akwan titiriw abien so: mmoa protein ne afifide mu protein. N’abien nyinaa ho hia yɛn nipadua paa.
| Protein fibea a ɛwɔ hɔ | Nhwɛso ahorow |
|---|---|
| Mmoa Protein a Wɔde Yɛ Nneɛma |
|
| Afifide mu Protein |
|
Sɛ wudi protein a efi afifide mu nkutoo mpo a, wubetumi anya protein dodow a wo nipadua hia nyinaa. Ade a ɛho hia ne sɛ wubedi protein ahorow a efi afifide mu na ama woanya amino acid ahorow a wo nipadua hia nyinaa.
Nea ɛho hia yiye: Tow protein a wudi fi nam a wɔayɛ te sɛ soseji, bacon, ne nam a wɔayam mu no ano hye sɛnea wubetumi biara. Nneɛma a ɛnyɛ papa betumi ayɛ eyinom.
Nokware a ɛfa ‘High-Protein Diet’ ho.
Ebia woate nnuan bi a wɔkyerɛ sɛ ɛboa wo ma wo mu duru so tew te sɛ Atkins Adidi ne Ketogenic Adidi . Saa nnuan yi siw carbohydrates (starch) ano na ɛma protein ne srade a wudi no yɛ kɛse.
Nhwehwɛmu kyerɛ sɛ saa nnuan ahorow yi betumi aboa wo ma wo mu duru so atew wɔ bere tiaa bi mu. Nanso ɔhaw titiriw no ne sɛ ɛyɛ den ma nnipa pii sɛ wɔbɛbata saa aduan yi ho bere tenten.
Afei nso, sɛ yɛde yɛn adwene si protein ne srade nkutoo so na yɛhwɛ yɛn aduan so a, ebia yɛhwere aduannuru afoforo a ɛho hia (vitamins ne minerals) a yɛn nipadua hia. Eyi betumi de akwahosan ho haw ahorow aba.
- Ɔbrɛ
- Tipaeɛ
- Adwene a ɛyɛ basaa
- Ahome bɔne
- Ayamtim
Enti, ɛho hia paa sɛ wo ne wo duruyɛfo bɛkasa ansa na woadi aduan titiriw biara akyi. Obetumi de afotu a eye sen biara ama wo wɔ w’akwahosan tebea ho.
Nkrasɛm a Wɔde Kɔ Fie
- Protein te sɛ birikisi a wɔde si ofie. Protein ho hia na ama yɛanya ntini, akwaa, honam ani, ne nhwi a ɛwɔ yɛn nipadua mu a ɛyɛ papa na yɛakura mu.
- Ɛnyɛ papa sɛ wubedi protein pii, na ɛnyɛ papa sɛ wubedi kakraa bi. Aduan a ɛkari pɛ a wubedi ne ade a ɛho hia sen biara.
- Yebetumi anya protein afi mmoa nnuan te sɛ mpataa, akokɔ, ne nkesua mu, ne afifide mu nnuan te sɛ lentils, chickpeas, green beans, ne cashews nso mu.
- Tew nam a wɔayɛ te sɛ soseji so sɛnea wubetumi biara.
- Mfa aduan a protein pii wom a wuhu wɔ Intanɛt so sɛ wobɛtew wo mu duru so akyi a wunni aduruyɛfo afotu. Wo ne wo duruyɛfo nkasa mfa biribiara ho.
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