Dɛn ne protein? Momma yɛnhwehwɛ nea ɛyɛ pɛpɛɛpɛ.

So woasusuw nea protein yɛ ho pɛn? Ɛtɔ da bi a nnuruyɛfo ka kyerɛ yɛn sɛ, yehu wɔ TV so dawurubɔ mu, na ɛwɔ aduan a yɛtɔ so mpo... Nanso so wote nea protein yi yɛ yɛn nipadua ne nea enti a ɛho hia saa no ase yiye? Mma ɛnhaw wo, ɛnnɛ yɛbɛka saa protein yi ho asɛm wɔ ɔkwan a ɛyɛ mmerɛw so a wubetumi ate ase. Sɛnea wo ne w’adamfo paa anaa w’abusua muni bɛkasa no, wɔ ɔkwan a ɛyɛ ahomegye so.

Dɛn ankasa ne protein?

Sɛ yɛbɛka no tiawa a, protein yɛ aduannuru a ɛho hia paa a ɛkyekye yɛn nipadua, ɛhwɛ so, na ɛsiesie. Fa no sɛ yɛresi ofie fɛfɛ bi. Saa ofie no hia birikisi, ɛnte saa? Ɛte saa, protein te sɛ birikisi a ɛkyekye yɛn nipadua no. Yɛfrɛ saa birikisi yi amino acid. Saa amino acid ahorow yi bom yɛ protein.

"Ɛnte sɛ tissue paper a wode bɔ wo hwene no! Yɛreka wo nipadua no afã horow a ɛho hia sen biara a tissue na ɛyɛ ho asɛm."

Wo ntini , wo mu akwaa te sɛ wo koma, w’ahurututu, ne w’asaabo, ne wo nipadua mu ahoɔden a ɛko tia nyarewa (nhyehyɛe a ɛbɔ wo ho ban fi nyarewa ho) nyinaa yɛ protein dodow no ara. Enti, so wote sɛnea protein som bo ma yɛn nipadua no ase?

Mfaso bɛn na ɛwɔ protein so ma yɛn nipadua?

Mfaso a protein wɔ ma yɛn nipadua no nni ano. Ma yɛnhwɛ nea ɛho hia paa no bi.

1. Ɛho hia ma nipadua nyin na esiesie!

• Sɛnea ɛbɛyɛ a mmofra nyin: Protein ho hia na ama abofra kumaa nipadua anyin ayɛ kɛse, atenten, na anya apɔwmuden. Ɛte sɛ nsu ma afifide.
• Wɔ mmofraase: Protein ho hia yiye wɔ saa bere yi mu efisɛ mmofra nkumaa nipadua renyin ntɛmntɛm.
• Yɛ ntini na hyɛ no den: Sɛ́ woteɛteɛ w’apɔw mu anaasɛ worenteɛteɛ w’apɔw mu no, protein boa ma wo ntini nyin na ɛma ɛyɛ den.
• Sa akuru: Fa no sɛ woatwitwa wo nsa anaa wo nan mu abubu. Protein boa ma nkwammoaa a ɛwɔ saa akuru no mu no san yɛ foforo na ɛsa ntɛmntɛm.
• Wɔ nyinsɛn mu ne ɛnanom a wɔma wɔn nufu: Protein ho hia yiye ma akokoaa no nyin wɔ awotwaa mu ne ɛna no akwahosan. Saa ara na ɛte wɔ bere a wɔma nufu no.

2. Ɛboa ma wɔbɔ obi ho ban fi nyarewa ho (immunity)!

Sɛ mmoawa a wɔde nyarewa ba (te sɛ mmoawa ne mmoawa) hyɛn yɛn nipadua mu a, yɛn nipadua no wɔ asraafo dɔm a wɔbɛko atia. Wɔfrɛ asraafo a wɔho hia sen biara wɔ asraafo dɔm yi mu no antibodies . Wɔde protein na ɛyɛ saa nnuru a ɛko tia nyarewa yi.

"Fa no sɛ wowɔ atiridiinini. Nea ɛboa wo ma wo ho tɔ wo ntɛmntɛm ne nnuru a ɛko tia nyarewa a wɔde protein ahorow yi yɛ na ɛko tia mmoawa no."

Ɛno kyerɛ sɛ, sɛ yenya protein a ɛdɔɔso a, yɛn nipadua mu tumi a ɛko tia nyarewa no mu yɛ den, ɛnyɛ den sɛ yɛbɛyare, na sɛ yɛyare a, wɔboa yɛn ma yɛn ho tɔ yɛn ntɛmntɛm.

3. Ɛboa nso ma wodi nneɛma a ɛho hia a ɛkɔ so wɔ nipadua no mu so!

Nneɛma a aniwa nhu ahe na ɛkɔ so wɔ yɛn nipadua mu? Aduan a yedi a yɛyam, yɛbɔ ahoɔden, yɛyɛ hormone ahorow... Enzymes boa wɔ saa nneɛma yi pii mu. Enzyme pii nso yɛ protein. Afei nso, protein ahorow nso na ɛyɛ hormone ahorow bi te sɛ insulin a ɛhwɛ dwumadi ahorow a ɛho hia pii so wɔ yɛn nipadua mu no.

Sɛ yɛbɛka no tiawa a, eyinom ne "adwumawuranom nketewa" a wɔhwɛ nipadua no dwumadi ahorow so.

4. Ɛboa nso ma wo ahoɔden!

Nokwarem no, yɛn nipadua nya ahoɔden titiriw fi carbohydrates (starch) ne srade (ngo) mu. Nanso, sɛ saa abien no nnɔɔso a, yɛn nipadua no nso betumi de protein adi dwuma de ayɛ ahoɔden. Nanso, ɛnyɛ ɛno ne adwuma titiriw a protein yɛ.

5. Ɛboa nso ma wɔde nneɛma twa nipadua no ho hyia na wɔkora so!

Wunim nea enti a wo mogya yɛ kɔkɔɔ? Nea enti a ɛte saa ne hemoglobin. Saa hemoglobin yi nso yɛ protein bi. Ɛno na ɛde mframa pa fi ahurututu mu kɔ nkwammoaa afoforo a ɛwɔ nipadua no mu nyinaa mu. Protein nso boa ma wɔkora aduannuru bi so na ɛkora so wɔ nipadua no mu.

6. Mfaso pii...

• Ɛboa ma nsu kari pɛ wɔ nipadua no mu .
• Wuhia protein na ama wo ti nhwi ayɛ fɛ, wo honam ani ayɛ den, na wo nnadewa ayɛ den .

Afei ebia wote sɛnea protein som bo ma yɛn nipadua no ase!

Nnuan bɛn na protein wom?

Okay, seesei yɛahu sɛnea protein ho hia. Enti nnuan bɛn na yebetumi anya protein a ɛsom bo yi afi mu?

Yebetumi anya protein afi nnuan atitiriw abien mu:

• Mmoa Protein: Eyinom fi mmoa mu.
• Mpataa (ɛkame ayɛ sɛ ɛsono ne nyinaa) .
• Nam (akokɔ, nantwinam, abirekyi, mprako nam) .
• Nkwaa (titiriw nkesua fitaa) .
• Nufusu ne nufusu mu nneɛma (yogurt, nufusu a wɔayam, kyiisi, paneer) .

• Afifide Protein: Eyinom fi nnua ne afifide mu.
• Lentils (yɛn aduan fã a ɛho nhia!) .
• Chickpeas, bankye a ɛyɛ ahabammono, peas, soyabeans
• Beans (ban a wɔannoa, bankye a ayow) .
• Nnuadewa (atoko, akutu, almond, akutu aba, owia aba) .
• Nnuadewa bi (e.g. quinoa) .
• Nnuadewa ne nhabannuru bi nso wɔ protein bi (e.g. spinach, broccoli).

Nea ɛho hia ne sɛ mpɛn pii no, amino acid a yɛn nipadua hia nyinaa wɔ mmoa protein mu. Ɛno nti na yɛfrɛ wɔn "protein a edi mũ." Ɛtɔ da bi a afifide mu protein betumi ayera biako anaa abien ("protein a enni mũ"). Nanso mma ɛnhaw wo! Sɛ wode afifide mu protein ahorow ka w’aduan ho da mũ no nyinaa (sɛ nhwɛso no, wudi atoko ne aburow) a, wubenya amino acid ahorow a wuhia nyinaa.

Enti, nyansa wom sɛ wode nnuan ahorow a protein wom bɛka w’aduan ho, sen sɛ wubedi aduan koro no ara .

Protein dodow ahe na yehia da biara?

Eyi yɛ asɛm a nnipa pii bisa. Nanso ɛyɛ den sɛ wobɛma mmuae biako te sɛ, "Gram dodow a ɛsɛ sɛ obiara di ni." Efisɛ protein dodow a wuhia da biara no gyina nneɛma pii so:

• Wo mfe: Mmofra nkumaa, mmofra a wɔrenyin, ne mpanyimfo nkumaa hia protein pii sen mpanyimfo.
• Wo bɔbeasu ne wo nipadua kɛse: Mpɛn pii no, ebia mmarima ne wɔn a wɔn nipadua sõ no behia pii kakra.
• Sɛnea woyɛ nnam: Sɛ wotaa teɛteɛ w’apɔw mu anaa wobɔ agumadi a, wuhia protein pii na ama wo ntini asiesie na anyin.
• W’akwahosan: Sɛ wonyinsɛn, worenom nufu, wo ho retɔ wo wɔ yare bi mu, anaasɛ wowɔ akwahosan tebea pɔtee bi te sɛ asaabo mu yare a, ebia protein a wuhia no bɛsono.

Ade a ɛho hia sen biara ne sɛ wubedi aduan a ɛkari pɛ. Sɛ wudi nnuan ahorow (nhabannuru, nnuaba, aburow, nnuan a protein wom) wɔ ɔkwan a ɛkari pɛ so a, mpɛn pii no wubenya protein dodow a wuhia.

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Sɛ w’adwene mu yɛ wo naa wɔ eyi ho a, ɛbɛyɛ papa sɛ wubebisa oduruyɛfo anaa aduan ho ɔbenfo a wɔakyerɛw ne din ma wahu protein dodow a ɛfata wo.

Sɛ woannya protein a ɛdɔɔso a, dɛn na ɛba?

Sɛ yɛn nipadua no annya protein dodow a wɔhwehwɛ a, ɔhaw ahorow betumi asɔre. Nanso, esiane sɛ saa sɛnkyerɛnne ahorow yi wɔ hɔ nti, ɛbɛyɛ papa sɛ worensusuw sɛ efi protein a enni nipadua no mu. Ebia ntease afoforo nso wɔ hɔ.

• Te nka sɛ nkwa nnim na wabrɛ bere nyinaa.
• Akuru a ɛkyɛ.
• Yare a wɔtaa yɛ (esiane nipadua no mu tumi a ɛko tia nyarewa a ɛba fam nti).
• Nwi a ɛtɔ, honam ani a ɛyɛ mmerɛw, nnadewa a ɛyɛ mmerɛw.
• Ntini mu mmerɛwyɛ, ntini mu duru a ɛso tew bere tenten.
• Mmofra nyin yɛ mmerɛw, wɔn tenten so tew, na wɔn nipadua nnyin yiye. Eyi yɛ biribi a ɛka mmofra nkumaa paa.
• Adidi boro so, titiriw nnɔkɔnnɔkɔwade (ebia efi protein a nipadua no hia nti).

Sɛ wowɔ saa sɛnkyerɛnne ahorow yi a, nyansa wom sɛ wobɛkɔ oduruyɛfo nkyɛn akɔhwehwɛ afotu.

Sɛ wudi protein pii a, so ɛyɛ ɔhaw?

Mpɛn pii no, protein dodow a yedi da biara da fi aduan a ɛkari pɛ mu no ntaa nsɛe nipadua no kɛse. Yɛn nipadua yɛ nyansa yiye, gye dodow a ehia na eyi nea aka no fi hɔ.

Nanso, protein pii a wodi (titiriw nea efi protein a wɔde ma mu) bere tenten no betumi de ɔhaw ahorow aba nnipa binom so:

• Asaabo no mu nhyɛso dodo: Sɛ wowɔ asaabo mu yare dedaw a, protein pii a wudi no betumi ama asaabo no ayɛ basaa foforo.
• Nsu a ɛho nhia: Esiane sɛ nsu ho hia na ama protein a ɛboro so no ayam nti, nsu a wɔnom a ɛdɔɔso betumi ama nsu atɔ nipadua no mu.
• Aduannuru a ɛnkari pɛ no bi: Sɛ wofa ade biako dodo a, ebetumi atow nneɛma afoforo a ɛkari pɛ no agu.

"Enti, kae sɛ, ' pii ye' mfa biribiara ho. Kari pɛ ne ade titiriw. "

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Sɛ worenom protein a wɔde ma a, ɛho hia sɛ wo ne oduruyɛfo anaa aduannuru ho ɔbenfo kasa fa ho na ama woahu sɛ wuhia ne dodow a ɛfata.

Momma yɛnhwɛ nhwɛso ahorow bi a efi da biara da asetra mu?

Sɛ yɛbɛkyerɛkyerɛ protein ho asɛm yi mu akɔ akyiri a, momma yɛnhwɛ nhwɛso ahorow bi a efi wɔn a wɔatwa yɛn ho ahyia no asetra mu.

• Onuawa Nimali: Fa no sɛ Onuawa Nimali resiesie ne ho sɛ ɔbɛwo. Ɔne akokoaa a ɔwɔ ne yafunu mu no nyinaa hia protein pii. Saa protein yi boa akokoaa no nipadua nyin, ɛma Onuabaa Nimali nipadua no yɛ den, na ɛboa no ma ne ho tɔ no ntɛm wɔ awo akyi. Ɛmo, apataa asinasin, ne atoko a wɔayam a odi nyinaa boa ma odi saa ahiade no ho dwuma.

• Saman Malli: Saman Malli wɔ sukuu kriket kuw no mu. Ɔkɔyɛ apɔw-mu-teɛteɛ anwummere biara, otu mmirika, na ohuruw. Enti ne ntini abrɛ kakra. Protein boa kɛse ma wosiesie saa ntini ahorow no na ɛma ɛyɛ den. Peas kakraa bi a odi, nufusu kuruwa biako, ne akokɔ asinasin bi boa ma eyi ba.

• Onua Piyadasa: Ná ɛsɛ sɛ wɔyɛ Onua Piyadasa oprehyɛn ketewaa bi. Seesei ɔwɔ fie na ɔregye n’ahome. Ne nipadua ayɛ mmerɛw kakra. Nnuan a protein pii wom (te sɛ soup, mpataa a wɔanoa brɛoo, nkesua) ho hia no yiye ma ne ho tɔ no ntɛm, ma n’ahoɔden yɛ den, na ɔsa n’akuru ntɛm.

Hwɛ? Protein te sɛ adamfo bi a ɛkame ayɛ sɛ ɔboa yɛn wɔ yɛn asetra mu bere biara.

Nneɛma a ɛho hia paa a ɛsɛ sɛ yɛkae (Take-Home Message) .

Wiɛ, yɛkaa protein ho asɛm pii nnɛ, ɛnte saa? Ebia ɛbɛyɛ den sɛ wobɛkae biribiara. Nanso nneɛma bi a ɛsɛ sɛ wokae ni:

• Protein yɛ aduannuru a edi dwuma titiriw wɔ yɛn nipadua a ɛkyekye, esiesie, na ɛbɔ yɛn ho ban fi nyarewa ho.
• Yebetumi anya protein afi nnuan ahorow mu, a nkesua, mpataa, nam, nufusu, atoko, akutu, bankye a ɛyɛ ahabammono, soya, ne nnuaba ka ho. Mmoa ne afifide mu protein nyinaa ho hia.
• Ɛsono protein dodow a obiara hia. Egyina nneɛma te sɛ mfe a obi adi, dwumadi dodow, ne akwahosan tebea so.
• Ade a ɛho hia sen biara ne sɛ wubedi aduan a ɛkari pɛ. Mma nni aduan koro, di nnuan ahorow.
• Sɛ wowɔ nsɛmmisa anaa adwenem naayɛ biara wɔ protein a wuhia anaa w’aduan ho a, ntwentwɛn wo nan ase sɛ wubebisa oduruyɛfo anaa aduannuru ho ɔbenfo.

Enti, mewɔ anidaso sɛ woanya wo nsɛmmisa pii a ɛfa protein ho no ho mmuae nnɛ. Sɛ yɛbɛkɔ so anya apɔwmuden na yɛn ani agye a, ɛho hia paa sɛ yɛma yɛn ani da hɔ wɔ nea yedi ne nea yɛnom ho. Ɛda no nkɔ yie mma wo!

` Protein, Aduandi, Akwahosan, Ntini, Onyin, Nkwammoaa a ɛko tia nyarewa, Aduan, Amino Acids, Sri Lanka