So woyɛ obi a ɔkwati nam ne mpataa a wubedi? Anaasɛ woresusuw ho sɛ wobɛyɛ obi a onni nam esiane akwahosan, nyamesom mu gyidi, anaa ɔdɔ a wowɔ ma mmoa nti? Nna yi, nnipa pii redan akɔ aduan a wɔmfa nam nni dwuma anaasɛ
wɔmfa nni dwuma so. Nanso asɛmmisa kɛse a nnipa pii wɔ ne sɛ, "Wobɛyɛ dɛn anya protein a wuhia a nam ne mpataa nka ho?" Mma ɛnhaw wo, ɛnyɛ den sɛnea wususuw no. Momma yenhu ho asɛm pɛpɛɛpɛ nnɛ.
Hena ne saa ‘Vegetarian’ yi?
Sɛ yɛbɛka no tiawa a, ‘wegetarian’ yɛ obi a ɔkwati mmoa nneɛma te sɛ nam, mpataa, ne nkokɔ. Nanso, nsakrae ahorow bi wɔ hɔ. Nnipa binom di nkesua ne nufusu mu nneɛma (nufusu, yogurt, kyiisi), bere a afoforo nni bi koraa. Mpɛn pii no, nneɛma a edidi so yi nti obi si gyinae sɛ ɔbɛyɛ obi a ɔnni nam:
- Susuw w’akwahosan ho hwɛ: Bɔ wo ho ban fi nyarewa bi ho .
- Susuw nneɛma a atwa yɛn ho ahyia ho: Tew nkɛntɛnso a mmoayɛn nya wɔ nneɛma a atwa yɛn ho ahyia so no so.
- Nyamesom mu gyidi ahorow: Sɛnea wɔn nyamesom nkyerɛkyerɛ kyerɛ no.
- Esiane ɔdɔ ne ayamhyehye a wɔwɔ ma mmoa nti (Animal rights).
Enti, akwan pa bɛn na wobɛfa so anya protein a nam nka ho?
Fa no sɛ wunni nam anaa mpataa. Nanso wuhia protein na ama woatumi ayɛ den na woanya apɔwmuden. Nea eye ne sɛ, nnuan a ɛboro so pii wɔ wiase a egyina afifide so a protein ahyɛ mu ma no mu. Momma yɛnhwɛ nea wɔyɛ.
| Aduan su | Nhwɛso ne nkyerɛkyerɛmu ahorow |
|---|
| Atoko ne Nnuadewa | Eyinom ne ahene a wɔdi afifide a wɔmfa nhabannuru nni dwuma wom. Wobetumi de asi nam ananmu wɔ soup, salad, anaa biribi foforo biara mu. Nhwɛso ahorow: atoko, chickpeas, peas, green beans, ne kidney beans. |
| Nnuadewa ne Aba | Ɛyɛ kɛse sɛ aduan a wɔde di agoru, anaasɛ wɔde oats anaa yogurt tow. Nhwɛso: atoko, akutu, almond, akutu aba, owia aba, sesame aba. |
| Aburow a Wɔayɛ no Nnua | Aburow a wɔansiesie no na protein, vitamin, ne mineral pii wom sen biara. Nhwɛso ahorow: oats, aburow a ɛyɛ bruu, atoko, atoko, quinoa. |
| Nnuadewa bi | Wubetumi nso anya protein pii afi nhabannuru mu sen sɛnea wususuw. Nhwɛso ahorow: Brussels sprouts, akutu, broccoli, peas, atoko. |
| Nwoma | Nufusu mu nnuan yɛ ‘protein a edi mũ’ a amino acid ahorow a ɛho hia a yɛn nipadua hia nyinaa wom fibea. Nhwɛso ahorow: Helafo yogurt, nufusu, kyiisi, cottage cheese. |
| Nkwaa a wɔde yɛ nkesua | Nkwaa nso yɛ protein fibea a eye yiye a edi mũ. Protein bɛyɛ gram 6-8 na ɛwɔ ɛmo kɛse biako mu. |
Hena na ɔyɛ ‘vegan’?
Okay, afei momma yɛnhwɛ nea ɔyɛ 'Vegan'. ‘Vegan’ yɛ obi a ɔto anammɔn biako kɔ akyiri sen ‘Vegetarian’. Ɛno kyerɛ sɛ
wonni mmoa nneɛma biara. Ɛnyɛ nam, mpataa , ne nkokɔ nko na ɛno kyerɛ; wɔnni nneɛma te sɛ nufusu, kyiisi, yogurt , ne nkesua nso . Nnipa binom mfa ɛwo mpo nni dwuma . Wodi aduan a egyina afifide so koraa akyi.
Ɔkwan bɛn so na vegan betumi anya protein?
Esiane sɛ ‘vegan’ nni nufusu anaa nkesua nti, ɛsɛ sɛ wɔhwɛ yiye kakra wɔ protein ho. Nanso mma ɛnhaw wo, wɔwɔ protein fibea akɛse nso.
- Tofu ne Tempeh: Wɔde soya na ɛyɛ abien no nyinaa. Wɔde soya nufusu na ɛyɛ tofu. Wɔde soyabean a wɔayam no yiye na ɛyɛ tempeh. Protein pii wɔ abien no nyinaa mu . Protein bɛyɛ gram 34 wɔ tempeh kuruwa biako mu.
- Seitan: Wɔde gluten, protein bi a ɛwɔ awi esiam mu na ɛyɛ eyi. Ɛte sɛ nam ne sɛnea ɛte, na ɛma ɛyɛ nea eye a wɔde besi nam ananmu.
- Atoko ne nnuaba: Ade titiriw a ɛho hia wɔ veganfo aduan mu. Wubetumi anya wo da biara da protein dodow no ara afi nneɛma te sɛ chickpeas, peas, ne lentils mu.
- Edamame: Eyinom yɛ soyabean a wɔanoa a wɔayɛ no akutu. Protein ne amino acid ahorow pii a ɛho hia pii wɔ mu.
- Soya nufusu anaa oat nufusu: Wobetumi de eyinom asi nantwi nufusu ananmu. Protein pii wɔ soya nufusu mu titiriw.
Mmoa mu protein? Afifide mu protein? Nsonsonoe bɛn na ɛwɔ mu?
Eyi yɛ ɔhaw a nnipa pii wɔ. Protein yɛ aduannuru a yɛn nipadua hia pii. Ɛyɛ nea ɛma yenya yɛn:
- Ɔkyekye ntini ne nnompe.
- Siesie nneɛma a asɛe nipadua no.
- Ɛboa ma oxygen kɔ mogya no mu.
- Ɛboa ma aduan a wɔyam ne hormone ahorow a wɔhwɛ so yiye.
Protein yɛ adansi nneɛma nketenkete 20 a wɔfrɛ no
amino acid . Sɛ yedi protein a, yɛn nipadua no bubu saa amino acid ahorow no mu na ɛsan boaboa ano wɔ ɔkwan a nipadua no hia so.
- Mmoa Protein: Wɔfrɛ eyi ‘complete protein’ efisɛ yebetumi anya amino acid ahorow 9 a ɛho hia a yɛn nipadua hia nyinaa afi aduan biako mu (e.g. nam, nkesua).
- Afifide Protein: Afifide mu protein pii ‘enni mũ’ . Ɛne sɛ, afifide biako mu nni amino acid ahorow a ɛho hia no nyinaa. Nanso nea ɛho hia ne sɛ, sɛ wudi afifide mu nnuan ahorow (e.g., aburow a wɔde atoko ayɛ, nhabannuru) a, wubetumi anya amino acid a wuhia nyinaa.
Mpɛn pii no, srade, calories, ne sodium (nkyene) pii wɔ mmoa mu protein mu. Sɛ wodi aduan a efi afifide mu akyi a, ɛda adi sɛ ɛbɛbɔ wo ho ban afi nyarewa te sɛ komayare, asikreyare, ne kɛseyɛ mmoroso ho.
Nanso kae sɛ, esiane sɛ woyɛ afifide anaa vegan nti, ɛnkyerɛ sɛ ɛyɛ aduan a ahoɔden wom . Nneɛma te sɛ chips, anonne a ɛyɛ dɛ, ne biscuit nso yɛ afifide, nanso ɛnyɛ papa mma w’akwahosan. Ade a ɛho hia sen biara ne sɛ wobɛyɛ w’aduan ho nhyehyɛe yiye na woanya aduan a ɛkari pɛ.
Sɛ wowɔ w’aduan ho dadwen bi, titiriw protein a wuhia a, ɛbɛyɛ papa sɛ wo ne wo
duruyɛfo anaa aduannuru ho ɔbenfo a ɔfata bɛkasa.
Nkrasɛm a Wɔde Kɔ Fie
- Aduane a wɔmfa afifideɛ anaa vegan nnim betumi ayɛ nea ɛma apɔwmuden kɛse.
- Ɛnyɛ den koraa sɛ wubenya protein dodow a wo nipadua hia a wunni nam anaa mpataa.
- Nea ɛho hia ne sɛ wode afifide mu nnuan ahorow bɛka wo da biara da aduan ho. Di atoko, nnuaba, aba, nhabannuru, ne nnuaba a wɔadi afra.
- Sɛ́ wobɛyɛ afifide a wonni kɛkɛ no nkyerɛ sɛ wubenya akwahosan. Ɛho hia sɛ woyɛ w’aduan ho nhyehyɛe wɔ ɔkwan a ɛkari pɛ na woayɛ ho nhyehyɛe so .
- Sɛ wowɔ nneɛma bi a ɛhaw wo wɔ w’aduan pa ho anaasɛ wosakra w’aduan ho a, ntwentwɛn wo nan ase sɛ wobɛhwehwɛ afotu afi wo duruyɛfo hɔ .
protein, afifide, vegan, afifide protein, mmoa protein, aduannuru, adidi a ahoɔden wom, protein, afifide, vegan, aduan pa, adidi a ahoɔden wom
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho