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So aduan a protein pii wom boa wo ma wo mu duru so tew ankasa?
Yiw, nokware bi wɔ saa asɛm yi mu. Aduan a protein pii wom betumi aboa wo ma wo mu duru so atew wɔ bere tiaa bi mu . Ade titiriw nti a ɛte saa ne sɛ protein yɛ biribi a ɛhyɛ yɛn yafunu ma ntɛmntɛm. Fa no sɛ, sɛ wudi nkesua abien anɔpaduan a, worente ɔkɔm nka bere tenten asen sɛ wudi nhoma mmobɔwee a wɔde paanoo esiam ayɛ. Ɛne sɛ, sɛ wudi protein pii a, wobɛte nka sɛ woama amee bere tenten. Afei, wodi ade biako akyi foforo na wodi biribi a ɛyɛ dɛ, na wode calories a ɛho nhia ka nipadua no ho no so kɛse. Eyi ne nyansahu a ɛyɛ mmerɛw sen biara wɔ ha.Nanso kae eyi yiye. Eyi nyɛ nkonyaayi. Saa kwan yi tu mpɔn bere tiaa bi pɛ. Sɛ wosan kɔ w’adidi bɔne dedaw no so a , wubetumi asan anya mu duru a woatew no ntɛmntɛm a ɛyɛ nwonwa. Enti, ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wode asetra pa a wubetumi akura mu bere tenten no ayɛ wo su. Nyansa wom sɛ wo ne wo duruyɛfo bɛka ho asɛm na woayɛ ɔkwan a ɛfata wo.
Protein ahorow bɛn na eye sen biara a ɛbɛboa wo ma wo mu duru so atew?
Sɛ wususuw sɛ wowɔ ‘Adidi a Protein pii wom’ so mpo a, wuntumi nni protein biara kɛkɛ. Ɛsɛ sɛ yɛpaw protein a aduannuru pii wom, srade a ɛdɔɔso kakraa bi na ɛwom, na ahoɔdennuru kakraa bi na ɛwom. Nhwɛso pa bi ni:- Nam a Ɛnyɛ Den: Akokɔ, akokɔnam, ne nantwinam anaa mprako nam a wɔatwitwa a ɛnyɛ honam ani a wɔakyerɛw so sɛ ‘asen’ anaa ‘kurukuruwa’. Akyinnye biara nni ho sɛ ɛsɛ sɛ wotwe wo ho fi nam a wɔayɛ ho adwuma te sɛ soseji ne nam a wɔayam ho.
- Ɛpo mu nnuan: Mpataa a Omega -3 srade pii wom te sɛ salmon, mackerel, ne herring so wɔ mfaso kɛse.
- Beans ne Legumes: Ɛnyɛ sɛ lentils, chickpeas, green beans, ne peas, a abu so wɔ yɛn man yi mu no yɛ protein fibea kɛse nko, na mmom ɛyɛ ɔkwan pa a wɔfa so nya fiber , a mfaso wɔ so kɛse ma nipadua no nso.
- Soya nneɛma: Nneɛma te sɛ tofu ne soya nam yɛ ade pa a wɔn a wonni nam betumi apaw .
- Nufusu a srade nnim: Yogurt, nufusu, ne cottage cheese a srade nnim yɛ protein fibea pa.
- Nkwaa : Ɛyɛ protein a edi mũ fibea a ɛnyɛ den na ne bo nyɛ den.
- Nnuadewa ne Aba: Wobetumi adi almond, walnut, atoko, ne akutu aba sɛ aduan titiriw wɔ nnuan atitiriw ntam.
Dɛn ne protein a ɛwɔ nnuan bi mu?
Momma yennya protein dodow a ɛbɛyɛ sɛ ɛwɔ nnuan a yedi no bi mu ho adwene kakra. Eyi bɛboa wo ma woayɛ w’aduan ho nhyehyɛe.| Aduan su | Protein dodow (bɛyɛ sɛ) . |
|---|---|
| Akokɔ a onni were gram 85 (3 oz). | gram 26 na ɛyɛ |
| Mpataa gram 85 (3 oz) (egyina ne su so) . | gram 17-20 na ɛyɛ |
| Cottage cheese a srade nnim kuruwa 1/2 | 12.4 na ɛyɛ gram |
| 1/2 kuruwa a wɔanoa atoko | gram 9 na ɛyɛ |
| Chickpeas a wɔanoa kuruwa 1/2 | 7.7 na ɛyɛ gram |
| 1 kɛse egg | 6 gram |
| Yogurt a srade nnim gram 113 (4 oz). | 6 gram |
| Nufusu a srade nnim gram 113 (4 oz). | gram 4 na ɛyɛ |
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Check Availability →So ɛsɛ sɛ wususuw carbohydrates ne srade nso ho?
Yiw koraa! Mfomso kɛse a nnipa pii di ne sɛ woyi carbohydrates ne srade fi wɔn aduan mu koraa efisɛ wɔredi protein pii. Ɛno yɛ ade a ɛnteɛ koraa sɛ yɛbɛyɛ. Yɛn nipadua hia saa aduannuru yi nyinaa dodow a ɛfata na ama ayɛ adwuma. Ade a ɛho hia sen biara ne sɛ wobɛpaw carbohydrates "pa" ne srade "pa".- Carbohydrates a Ɛyɛ Pa:
- Nnuaba ne nhabannuru a wɔayɛ no foforo
- Aburow a wɔayam te sɛ aburow a ɛyɛ bruu, oats, ne atoko
- Atoko te sɛ atoko, akutu, ne bankye a ɛyɛ ahabammono
- Nufusu a srade nnim ne yogurt
- Srade a Ɛma Apɔwmuden:
- Avocado a wɔde yɛ nneɛma
- Ngodua ngo
- Mpataa (te sɛ salmon, tuna) .
- Nnuadewa te sɛ almond, walnuts, ne cashews
- Pumpkin aba, flax aba
So aduan a protein pii wom yi yɛ nea asiane biara nni ho ankasa?
Eyi ne ɔfã a ɛho hia sen biara. Wɔ obi a ɔtaa nya apɔwmuden fam no, aduan a ɛte sɛɛ a odi akyi bere tiaa bi no rempira no kɛse. Nanso, eyi a wobɛyɛ bere tenten no betumi de akwahosan ho haw ahorow bi aba.Ɛho hia sɛ wo ne wo duruyɛfo kasa ansa na woafi aduan biara a ɛbɛma wo mu duru so atew ase, titiriw nea ɛte sɛ eyi. Sɛ wowɔ asikreyare anaa tebea afoforo a enni sabea te sɛ asaabo mu yare a, nsɔ biribi a ɛte sɛɛ nhwɛ a wunni aduruyɛ mu afotu.Asiane ahorow a ɛwɔ aduan a protein pii wom akyi bere tenten no bi ni:
- Aduan a enni mu: Sɛ woto w’aduan a carbohydrate pii wom ano hye a, ebia wobɛhwere nhama a ɛho hia ne aduannuru afoforo. Eyi betumi ama obi ahome bɔne, ne ti ayɛ no yaw bere nyinaa, na wayɛ akisikuru.
- Komayare ho asiane a ɛkɔ soro: Sɛ wudi nam kɔkɔɔ a srade pii wom dodow no ara ne nam a wɔasa no yare ma protein a, srade bɔne a ɛwɔ wo nipadua mu, anaa LDL srade no betumi akɔ soro, na ɛbɛma asiane a ɛwɔ hɔ sɛ wubenya komayare no ayɛ kɛse.
- Nsunsuanso a ɛba asaabo so:Ɛsɛ sɛ asaabo no yɛ adwumaden sen sɛnea ɛtaa yɛ de yi nneɛma fĩ fi nipadua no mu bere a protein reyɛ adwuma no. Bere a obi a ɔwɔ apɔwmuden betumi agyina eyi ano wɔ bere tiaa mu no, bere tenten mu no, ebetumi aka asaabo dwumadi. Eyi yɛ asiane kɛse ma obi a ɔwɔ asaabo mu yare dedaw.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a protein pii wom betumi aboa wo ma wo mu duru so atew wɔ bere tiaa bi mu, efisɛ ebetumi aboa wo ma woate nka sɛ wo ho atɔ wo.
- Sɛnea ɛte biara no, titiriw sɛ wowɔ aduruyɛ mu tebea horow a enni sabea te sɛ asikreyare anaa asaabo mu yare a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na woafi aduan a ɛte sɛɛ ase.
- Sɛ worenya protein a, paw nneɛma a ahoɔden wom te sɛ nam, mpataa, nkesua, ne atoko mmom sen nam a wɔde ahyɛ mu te sɛ soseji.
- Ɛnyɛ protein nko na fa ka w’aduan ho, na mmom fa carbohydrates pa (nnuaba, nhabannuru, aburow a wɔayam) ne srade pa (avocado, nnuaba) nso ka w’aduan ho.
- Eyi nyɛ ano aduru a ɛbɛkyɛ. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wubegye adidi a ɛkari pɛ na ahoɔden wom a wubetumi akura mu wo nkwa nna nyinaa atom.
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