Sɛ woyɛ obi a wokɔ apɔw-mu-teɛteɛ anaa obi a worebɔ mmɔden sɛ wobɛkɔ so anya apɔwmuden a, ebia woate asɛmfua ‘protein’ bere nyinaa, ɛnte saa? Mu duru a wɔtew, ntini a wɔkyekye... yɛka protein ho asɛm ma biribiara. Nanso so wunim sɛ protein ahorow abien na ɛwɔ hɔ? Wɔyɛ mmoa protein ne afifide mu protein. Ɛnnɛ, yɛbɛka nsonsonoe a ɛda abien no ntam, mfaso ne ɔhaw ahorow, ne nea eye ma wo nipadua ankasa ho asɛm.
Dɛn ankasa ne protein? Amino acid ahorow ho asɛm
Sɛ yɛbɛka no tiawa a, protein ne nneɛma a ɛkyekye yɛn nipadua. Sɛnea birikisi ho hia na ama yɛatumi akyekye ɔfasu no, saa ara na protein ho hia na ama yɛatumi akyekye biribiara a ɛwɔ yɛn nipadua mu, a ntini, nkwaadɔm, ne enzymes ka ho. Nneɛma nketenkete a wɔfrɛ no amino acid na ɛyɛ saa protein ahorow yi .
Fa amino acid sɛ nhwiren a ɛwɔ kɔla ahorow. Wɔka saa nhwiren yi bom ma ɛyɛ protein ahorow. Yɛn nipadua hia amino acid ahorow bɛyɛ 20. Yɛn nipadua tumi yɛ eyinom mu 11. Nanso yɛn nipadua ntumi nyɛ ahorow 9 a aka no. Ɛsɛ sɛ yenya wɔn fi aduan mu. Amino acid 9 a ɛsɛ sɛ yenya fi aduan mu no, wɔfrɛ no "Essential Amino Acids" .
Dɛn ne "protein a edi mũ"? Ɛne sɛ, sɛ amino acid 9 a ɛho hia no nyinaa wɔ aduan bi mu a, ɛyɛ protein fibea a edi mũ.
Protein akuw atitiriw abien no: mmoa ne afifide mu protein
Akwan titiriw abien na yɛfa so nya protein: mmoa nnuan ne afifide nnuan. Nsonsonoe kakra bi wɔ protein a ɛwɔ saa abien yi mu no mu. Momma yɛnhwɛ nea wɔyɛ.
| Su a ɛwɔ hɔ | Mmoa Protein a Wɔde Yɛ Nneɛma | Afifide mu Protein |
|---|---|---|
| Nea edi mũ | Dodow no ara yɛ "protein a edi mũ," a ɛkyerɛ sɛ amino acid 9 a ɛho hia no nyinaa wɔ mu. | Dodow no ara yɛ "protein ahorow a enni mũ." Wɔn amino acid ahorow a ɛho hia no biako anaa abien ayera. (Nanso nneɛma bi wɔ hɔ a ɛyɛ soronko.) |
| Fibea ahorow a ɛwɔ hɔ | Nam (akokɔ, nantwinam, mprako nam), mpataa, nkesua, nufusu ne nufusu mu nneɛma (yogurt, cheese). | Atoko (atoko, chickpeas, green beans, soya), nnuaba (cashews, peanuts), aburow, nhabannuru, ne nea ɛkeka ho Quinoa, tofu, ne nea ɛkeka ho yɛ protein a edi mũ. |
| Aduannuru foforo a wɔde ma | Vitamin B12, vitamin D, heme iron, ne zinc pii wɔ mu. | Fiber, nnuru a ɛko tia ɔyare mmoawa, ne phytochemicals pii wom. |
Mfaso bɛn na ɛwɔ afifide mu protein so?
Ebia protein ko a wudi no ho hia sen protein dodow a wudi mpo . Akwahosan mu mfaso pii wɔ protein aduan a efi afifide mu a wobegye atom no so.
- Komayare ho banbɔ: Nhwehwɛmu pii a wɔsan hwɛɛ mu daa no adi sɛ nnipa a wodi afifide/vegan aduan akyi no, asiane a ɛwɔ hɔ sɛ wobewuwu wɔ komayare mu no sua 30% sen wɔn a wodi nam. Nea enti a ɛte saa ne sɛ nnuan a wɔde afifide ayɛ no mu srade, dade, ne hormone sua.
- Kokoram ho banbɔ: Aduan a afifide mu nnuan pii wom no ma kokoram ho asiane no so tew. Wɔahu sɛ afifide mu nnuru a wohu wɔ afifide mu no boa ma wosiw kokoram ano. Afei nso, afifide mu nnuan wɔ fiber pii, na ɛboa ma nipadua no mu duru yɛ kɛse na ɛma aduan mu akwahosan kɔ so tra hɔ.
- Tew asiane a ɛwɔ hɔ sɛ obi benya ɔyare a ɛma obi hwe ase no so: Sɛ wudi aduan a ahoɔden wom a efi afifide mu a, ebetumi atew asiane a ɛwɔ hɔ sɛ obi benya akisikuru no so bɛyɛ 10%. "Aduan a ahoɔden wom a egyina afifide so" wɔ ha no kyerɛ aduan a nhabannuru, aburow a wɔayam, ne atoko pii wom, na aburow a wɔayɛ no yiye ne asikre a wɔde aka ho kakraa bi na ɛwom.
- Ahobammɔ a Wɔbɔ fi Asikreyare a Ɛto so Abien Ho: Nnipa a wɔde wɔn ho to nnuan a efi afifide mu so no, asiane a ɛwɔ hɔ sɛ wobenya asikreyare a ɛto so abien no sua sɛ wɔde toto wɔn a wodi mmoa mu protein pii ho a.
Enti mfaso ne asiane bɛn na ɛwɔ mmoa protein so?
Bere a afifide mu protein wɔ mfaso pii no, mmoa mu protein nyɛ bɔne koraa. Titiriw no , mmoa protein a srade nnim.Mfaso bi nso wɔ fibea ahorow so. Sɛ nhwɛso no, wɔn a wɔde nneɛma te sɛ akokɔ ne mpataa si nam kɔkɔɔ ananmu no, wɔyɛ:
- Asiane a ɛwɔ hɔ sɛ obi benya asikreyare a ɛto so abien no sua.
- Asiane a ɛwɔ hɔ sɛ obi benya komayare no sua.
- Asiane a ɛwɔ hɔ sɛ obi benya kokoram wɔ akyi berɛmo, yafunu, dwensɔtwaa, ne prostate mu no sua.
- Ɛnyɛ den sɛ wobɛhwɛ nipadua mu duru so.
Nanso hu asiane yi!
Ade a ɛho hia sen biara ne sɛ nam kɔkɔɔ (te sɛ nantwinam, mprako nam) ne nam a wɔayɛ ho adwuma (te sɛ soseji, bacon) a wubedi daa no nyɛ nea ahoɔden wom kɛse.
Nhwehwɛmu bi a wɔyɛe wɔ nnipa bɛboro 100,000 mu no daa no adi sɛ nam kɔkɔɔ a wɔde di dwuma foforo da biara no betumi ama asiane a ɛwɔ hɔ sɛ obi bewu no akɔ soro 13%, na nam a wɔayɛ no foforo a wobedi no betumi ama asiane no ayɛ kɛse 20%.
Enti, sɛ worepaw mmoa mu protein a, nyansa wom sɛ wobɛto nam kɔkɔɔ ne nam a wɔayɛ no foforo ano hye na wode akokɔ, mpataa, nkesua, ne nufusu adi kan.
Sɛ wudi nnuan a efi afifide mu nkutoo a, akyinnye biara nni ho sɛ susuw nneɛma yi ho
Sɛ wubenya mfaso a ɛwɔ aduan a efi afifide mu so a, ɛsɛ sɛ wudi afifide mu nnuan ahorow a ahoɔden wom . Nnuan a wɔayɛ a wɔakyerɛw so sɛ "afifide na ɛyɛ" na asikre ne srade ahyɛ mu ma no remma wo aduannuru a wuhia. Sɛ woyɛ obi a ɔyɛ afifide a, ɛsɛ sɛ wohwɛ yiye titiriw wɔ aduannuru a edidi so yi ho:
- Zinc a wɔfrɛ no Zinc
- Vitamin B12 - Eyi ntaa nhu wɔ abɔde mu wɔ afifide nnuan mu.
- Protein (denam ahorow ahorow a wɔfa so) .
- Calcium a ɛwɔ nipadua no mu
- Vitamin D a ɛwɔ nipadua no mu
Nneɛma bi a wubetumi ayɛ de adi aduannuru ahiade ahorow yi ho dwuma ni:
- Yɛ ahorow ahorow: Sɛ́ anka wubedi nhabannuru ne nhabannuru koro no ara no, fa atoko ahorow (atoko, akutu, peas, soya), nnuaba, ne aburow ka w’aduan ho. Saa kwan yi so no, wubetumi anya amino acid a enni aduan biako mu no afi foforo mu.
- Nnuan a wɔahyɛ no den: Nom afifide nufusu te sɛ soya nufusu a wɔde calcium ne vitamin D. Fa nneɛma te sɛ aduannuru mmɔkaw a wɔde vitamin B12 aka ho di dwuma.
- Nhaban a ɛyɛ ahabammono tuntum: Nhaban a ɛyɛ ahabammono tuntum te sɛ spinach, kale, ne collard greens yɛ calcium fibea pa.
Ɛyɛ papa bere nyinaa sɛ wo ne wo duruyɛfo bɛkasa ansa na woayɛ nsakrae kɛse biara wɔ w’aduan mu, titiriw sɛ wowɔ ayaresa tebea bi a.
Nkrasɛm a Wɔde Kɔ Fie
- Protein yɛ amino acid na ɛho hia ma nipadua no. "Amino acid ahorow a ɛho hia" 9 na ɛsɛ sɛ yenya fi aduan mu.
- Mmoa protein na ɛwɔ saa amino acid ahorow 9 yi nyinaa mu. Nanso, nam kɔkɔɔ ne nam a wɔayɛ no foforo de akwahosan ho asiane ba.
- Afifide mu protein ye yiye ma koma ne kokoram a wosiw ano. Nanso sɛ wubenya amino acid a ɛho hia nyinaa a, ɛsɛ sɛ wudi afifide mu nnuan ahorow (aburow, atoko, nnuaba) a wɔadi afra.
- Ano aduru a eye sen biara ne ɔkwan a ɛkari pɛ. Tew nam kɔkɔɔ so na fa akokɔ, mpataa, nkesua, ne afifide mu protein ahorow ka w’aduan ho.
- Sɛ wode wo ho to afifide mu nnuan so koraa a, hwɛ hu sɛ wobɛhwɛ aduannuru te sɛ vitamin B12, zinc, ne calcium so.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu no, wo ne wo duruyɛfo nkasa na ama woanya afotu.
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