Yɛn nyinaa nim sɛ yɛn nipadua nya ahoɔden fi aduan a yedi mu. Aduannuru atitiriw abiɛsa na ɛma ahoɔden yi. Wɔyɛ carbohydrates , srade, ne protein. Yɛfrɛ eyinom sɛ macronutrients. Eyinom mu no, protein ne nea ɛho hia sen biara na ɛho nhia ma yɛn nipadua. Nanso nea ɛyɛ nwonwa no, yɛn nipadua no ntumi nkora protein so. Enti, ɛsɛ sɛ yenya protein dodow a yɛhwehwɛ fi aduan a yedi da biara no mu.
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Dɛn nti na protein ho hia yɛn saa?
Sɛ yɛbɛka no tiawa a, protein te sɛ nneɛma a ɛkyekye yɛn nipadua. Wɔde nneɛma nketenkete a wɔfrɛ no amino acid na ɛyɛ. Protein ahorow bi te sɛ whey protein no wɔ amino acid ahorow akron a ɛho hia no nyinaa.
Ɔsom a protein de ma yɛn nipadua no nyɛ ade ketewaa bi. Susuw ho hwɛ...
- Sɛnea ɛbɛyɛ a ntini ne ntini nyin na wosiesie: Protein ho hia na ama woasan akyekye bere a woteɛteɛ w’apɔw mu anaasɛ woapira kakra no.
- Sɛnea ɛbɛyɛ a wɔbɛyɛ enzyme ne hormone : Protein ne ade titiriw a ɛma enzyme ne hormone a ɛhwɛ nneɛma pii so wɔ yɛn nipadua mu no.
- Ma ahoɔden: Te sɛ carbohydrates ne srade no, nipadua no nso de protein di dwuma de nya ahoɔden bere a ɛho hia no.
Ɛnyɛ ɛno nko, protein ho hia na ama biribiara a efi yɛn ti nhwi, yɛn nnadewa, honam ani, mogya, ne yɛn ntini a ɛyɛ den so anyin na atra ase yiye.
Seesei ebia woresusuw ho sɛ, "Enti protein dodow ahe na mihia da biara?" Protein dodow a wuhia ankasa no gyina wo mu duru, mfe a woadi, ne sɛnea woyɛ nnam so. Enti, ɔkwan pa a wobɛfa so ahu protein dodow a ɛfata ama wo ne sɛ wo ne w’abusua oduruyɛfo, aka Dr.
Sɛ wɔkyekyem pɛpɛɛpɛ a, ɔpanyin hia protein bɛyɛ gram 7 wɔ ne mu duru nkaribo 20 biara mu. Ɛno kyerɛ sɛ obi a ne mu duru yɛ nkaribo 140 (bɛyɛ kilogram 63) hia protein bɛyɛ gram 50 da biara.
Dɛn ne protein fibea a eye sen biara?
Nnuan pii wɔ hɔ a protein wom. Nanso ebinom wɔ apɔwmuden sen afoforo. Sɛ nhwɛso no, mpataa, bankye, ne atoko ye sen nam a wɔayɛ ho adwuma te sɛ soseji ne hot dog. Nam kɔkɔɔ te sɛ nantwinam ne mprako nam yɛSrade a ɛyɛ dɛ pii wom . Eyi betumi ama srade dodow akɔ soro na ama asiane a ɛwɔ hɔ sɛ obi benya komayare no ayɛ kɛse . Enti sɛ wudi nam kɔkɔɔ a, nyansa wom sɛ wubedi no sɛnea ɛsɛ , ɛnyɛ mpɛn pii.
Nnuan a ahoɔden wom a protein pii wom bi ni.
| Aduan su | Nkyerɛkyerɛmu ne protein a ɛwɔ mu |
|---|---|
| Nsunam | Akwan a eye sen biara a wobɛfa so anya protein no mu biako. Salmon wɔ protein gram 17 wɔ ounces 3 mu. Cod wɔ gram 15. Nea ɛka ho no, aduannuru pii nso wɔ mpataa mu, te sɛ omega-3 srade ne vitamin D. |
| Akokɔ | Ɛyɛ nea yɛn ani gye ho kɛse wɔ Sri Lanka. Protein gram 26 na ɛwɔ akokɔ nufu a enni honam ani ounces 4 mu. Protein gram 25 na ɛwɔ turkey nam ounces 3 mu. |
| Adua | Soyabean wɔ protein gram 31 wɔ kuruwa biara mu! Protein pii wɔ atoko te sɛ chickpeas, kidney beans, ne black beans nso mu. Fiber pii nso wɔ mu, na ɛboa ma wodi ɔkɔm so. |
| Nnua a wɔfrɛ no lentils | Ɛyɛ ade titiriw wɔ yɛn afie mu. Protein bɛyɛ gram 18 na ɛwɔ atoko a wɔanoa kuruwa biako mu. Ɛsan nso wɔ fiber pii. |
| Nkwaa a wɔde yɛ nkesua | Protein a ɛwɔ ɛmo mu dodow no ara wɔ fitaa no mu. Wɔyɛ protein a edi mũ, a ɛkyerɛ sɛ amino acid 9 a ɛho hia no nyinaa wɔ mu. |
| Nnuadewa te sɛ cashew ne atoko | Protein gram 6 wɔ almond ne pistachio mu wɔ ounce biara mu (bɛyɛ gram 28). Nanso, ɛsɛ sɛ wususuw calories a ɛwɔ mu no ho bere a wode nkyene ne ngo rehyew no. |
| Nwoma | Srade pii wɔ kyiisi pii mu, nanso cottage cheese a srade nnim kuruwa biako mu no, protein gram 24 ne calcium pii wom. |
Nnuan a protein pii wom a ɛyɛ ntɛm na ɛnyɛ den
Ɛho nhia sɛ wudi protein bar bere a ɔkɔm de wo kakra wɔ awia aduan mu no. Sɛ woyɛ nhyehyɛe kakra a, wubetumi ayɛ aduan a ɛyɛ dɛ a ahoɔden wom wɔ fie.
Skyr
Eyi yɛ nufusu mu ade a ɛte sɛ yogurt. Skyr kuruwa biako mu protein dodow bɛyɛ mmɔho abien (bɛyɛ gram 15) sen yogurt a srade nnim daa. Wubetumi ama protein a ɛwɔ mu no akɔ soro kɛse mpo denam chia aba bi a wode bɛka ho no so.
Hummus a ɛyɛ hu
Saa creamy dip a wɔde chickpeas a wɔanoa ayɛ yi yɛ fɛ yiye wɔ nhabannuru asinasin (carrots, cucumbers) ho. Hummus kuruwa 2/3 wɔ protein bɛyɛ gram 7.
Edamame
Eyi kyerɛ soyabean a ɛwɔ nnuadewa mu. Wobetumi adi denam nsu a nkyene wom a wɔbɛnoa so. Edamame wɔ protein pii, bɛyɛ gram 18 wɔ kuruwa biara mu.
Chickpeas a wɔayam
Fa chickpeas a wɔde ahyɛ toa mu, yi nsu no mu, fa ngodua ngo, nkyene, ne chili flakes kakra gu mu, na tow wɔ fononoo mu (200 degrees Celsius) simma 20-30. Eyinom mu kuruwa fã wɔ protein bɛyɛ gram 7.
Tuna ne krak a wɔde yɛ krak
Tuna toa biako a ɛwɔ nsu mu no wɔ protein bɛyɛ gram 27. Eyi yɛ aduan a ɛyɛ dɛ bere a wɔde awi a wɔayam no yiye kakraa bi di no.
Nut Bɔta a Wɔde Yɛ Nneɛma
Di atoko bɔta anaa almond bɔta a wɔanhyehyɛ no dɛ bɛyɛ nkaribo abien a wɔde apɔw-mu-teɛteɛ anaa celery nnua ayɛ. Eyi bɛma wɔanya protein bɛyɛ gram 7.
Nkrasɛm a Wɔde Kɔ Fie
- Protein yɛ aduannuru a ɛho hia ma wo nipadua nyinaa, a wo ntini, wo honam ani, wo ti nhwi, ne wo nnadewa ka ho.
- Esiane sɛ yɛn nipadua ntumi nkora protein so nti, ɛho hia paa sɛ yenya fi yɛn da biara da aduan mu.
- Sɛ worenya protein a, paw nnuan a ahoɔden wom te sɛ mpataa, akokɔ, nkesua, atoko, ne bankye mmom sen nam a wɔde ahyɛ mu ma.
- Sɛ ɔkɔm de wo awiabere a, sɛ wunya aduan a ɛnyɛ den a protein pii wom a, ebetumi aboa wo ma woanya ahoɔden akyɛ.
- Sɛ wunnim protein dodow pɔtee a wuhia a, ntwentwɛn wo nan ase da sɛ wobɛhwehwɛ afotu afi wo duruyɛfo hɔ .
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