Ðe nènye kamedefefewɔla si dea kamededea? Alo ɖe nènye amesi dzea agbagba be yeanɔ lãmesẽ me ahanɔ lãmesẽ mea? Ekema ɖewohĩ èsea nya ‘protein’ ɣesiaɣi. Ame aɖewo gblɔ be ele be nàɖu protein geɖe, ame bubuwo gblɔ be menyo o. Nukae nye ŋutinya ŋutɔŋutɔ? Aleke gbegbee protein le vevie na míaƒe ŋutilãe? Mina míaƒo nu tso eŋu le nya bɔbɔewo me egbea.
Nukatae protein le vevie na míaƒe ŋutilã alea gbegbe ɖo?
Kpuie ko la, proteine nye nu vevitɔ si tua míaƒe ŋutilã ɖo. Kpɔe ɖa le susu me be wò ŋutilã le abe aƒe ene. Protein ye nye xɔ sia ƒe xɔtunu. Protein ƒomevi siwo wu 10,000 ye le míaƒe ŋutilã me, tso ŋutinuwo dzi va ɖo lãmekawo, lãkusiwo, ƒuwo, ŋutigbalẽ, kple taɖawo dzi.
Menye ema ɖeɖeko o, protein wɔa dɔ vevi bubu geɖewo:
- Ŋusẽ nana: Protein le vevie ŋutɔ na ŋusẽ si míaƒe ŋutilã hiã la wɔwɔ.
- Oxygen tsɔtsɔ yi teƒe bubu: Ekpena ɖe ame ŋu wòtsɔa oxygen le ʋua me yia ŋutilã bliboa me.
- Takpɔkpɔ tso dɔléle me: Protein kpena ɖe mía ŋu míewɔa dɔlékuiwutike siwo wɔa avu kple dɔlékui siwo gena ɖe míaƒe ŋutilã me. Enaa míaƒe lãmenugbagbeviwo hã nɔa lãmesẽ me eye wòkpena ɖe mía ŋu míewɔa lãmenugbagbevi yeyewo.
- Kpena ɖe ame ŋu le lolo dzi ɖeɖe kpɔtɔ me: Nuɖuɖu siwo me protein sɔ gbɔ ɖo ɖuɖu nana nèsena le ɖokuiwò me be yeɖi ƒo, si ɖea dɔwuame dzi kpɔtɔna eye wòkpena ɖe ame ƒe kpekpeme dzi ɖuɖu ŋu.
Protein agbɔsɔsɔme nenie míehiã gbesiagbe?
Nya sia nye nya si ame geɖe biana. Nukae dzɔna ne míekpɔ protein si sɔ gbɔ o? Míaƒe ŋutilã ƒe lãkusiwo dzea gbagbã gɔme, vevietɔ lãmekawo, siwo ate ŋu agbɔdzɔ eye woavuvu .
Gake abe alesi wogblɔnɛ ene la, "Nusianu ƒe akpa gãtɔ nye nu gbegblẽ." Nya ma ku ɖe protein hã ŋu. Ne èno protein geɖe wu esi nèhiã la, wò ŋutilã mate ŋu azãe o. Emegbe, woate ŋu adzra protein ma si sɔ gbɔ wu la ɖo ɖe ŋutilãa me abe ami ene.
Kpuie ko la, ele be protein nanye míaƒe gbesiagbe nuɖuɖumeŋusẽ katã ƒe 10% va ɖo 35%. Ne èle kame dem (e.g., gasɔdodo, kpekpeme kɔkɔ, duƒuƒu) la, àte ŋu ahiã nuɖuɖumeŋusẽ geɖe wu, gake ele be wò protein ƒe hiahiãwo nanɔ agbɔsɔsɔ ma me.
Le ƒe 40 xɔxɔ megbe la, le dzɔdzɔme nu la, míaƒe lãmekawo tea ɖiɖi vie. Le atikewɔwɔ me la, woyɔa esia be sarcopenia . Esia tae ɖewohĩ àhiã protein vi aɖe ne èle tsitsim. Ne èlolo akpa la, aɖaŋuɖoɖo nyuitɔ kekeake le protein agbɔsɔsɔme si wòle be nàɖu gbesiagbe ŋue nye wò ɖɔkta alo nuɖuɖuŋutinunyala gbɔ .
Tabla si le ete ate ŋu ana nàkpɔ protein agbɔsɔsɔme si nèhiã gbesiagbe la nyuie.
| Ƒe ƒe hatsotso | Protein siwo hiã gbesiagbe ƒe kpɔɖeŋuwo |
|---|---|
| Ðevi siwo mexɔ ƒe 4 haɖe o | Azi 1 alo chickpeas si woɖa kplu 1/4 lɔƒo. |
| Ðevi siwo xɔ tso ƒe 4-8 | Nane abe azi 1-2, tɔmelã sue aɖe, alo lãmi si woɖa kplu 1/2 ene. |
| Ðevi siwo xɔ tso ƒe 9-13 | Nuwo abe koklozi kakɛ ɖeka, azi 2, alo notsi kplu ɖeka ene. |
| Ðevi suewo kple ame tsitsiwo | Ele vevie be woaɖu protein dzɔtsoƒe vovovowo ƒe tsakatsaka, abe tɔmelã, koklolã, azi, nyinotsibabla, kple mɔli (lãgbalẽ, koklozi) ene gbesiagbe. |
Protein ƒomevi nyuitɔwo kawoe?
Míate ŋu akpɔ protein le mɔ vevi eve nu: lãwo ƒe protein kple numiemiewo ƒe protein. Wo ame evea siaa le vevie ŋutɔ na míaƒe ŋutilã.
| Protein dzɔtsoƒe | Kpɔɖeŋuwo |
|---|---|
| Lãwo ƒe Protein |
|
| Numiemiewo ƒe Protein |
|
Ne protein si tso numiemiewo me koe nèɖuna gɔ̃ hã la, àte ŋu akpɔ protein agbɔsɔsɔme si wò ŋutilã hiã la kokoko. Nu vevitɔe nye be nàɖu protein vovovo siwo tso numiemiewo me be amino acid siwo katã wò ŋutilã hiã la nasu asiwò.
Vevietɔ ŋutɔ: Ðe protein si nèɖuna tso lã siwo ŋu wotrɔ asi le abe soseti, bacon, kple lãgbalẽgolo ene me dzi kpɔtɔ alesi nàte ŋui. Nusiwo mele lãmesẽ me o ate ŋu anɔ esiawo me.
Nyateƒe si ku ɖe ‘Nuɖuɖu si me Protein sɔ gbɔ ɖo’ ŋu.
Ðewohĩ èse nuɖuɖu aɖewo siwo gblɔna be wokpena ɖe ŋuwò be nàɖe wò lolo dzi akpɔtɔ, abe Atkins Diet kple Ketogenic Diet ene ŋu nya kpɔ. Nuɖuɖu siawo xea mɔ na carbohydrates (starch) eye wodzia protein kple ami ɖuɖu ɖe edzi.
Numekukuwo ɖee fia be nuɖuɖu siawo ate ŋu akpe ɖe ŋuwò nàɖe wò lolo dzi akpɔtɔ le ɣeyiɣi kpui aɖe me. Gake kuxi vevitɔe nye be esesẽna na ame geɖe be woalé nuɖuɖu sia ƒomevi me ɖe asi ɣeyiɣi didi.
Azɔ hã, ne míetsɔ míaƒe susu ɖo protein kple ami ɖeɖeko ŋu eye míeɖu míaƒe nuɖuɖu dzi la, nunyiame vevi bubu (vitamin kple mineral) siwo míaƒe ŋutilã hiã la ate ŋu ato mía ŋu. Esia ate ŋu ahe lãmesẽkuxi vovovowo vɛ.
- Ɖeɖiteameŋu
- Taɖuame
- Taɖuame
- Gbɔgbɔ vɔ̃
- Miléle
Eyata ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta hafi awɔ ɖe nuɖuɖu tɔxɛ ɖesiaɖe dzi. Ate ŋu aɖo aɖaŋu nyuitɔ kekeake na wò le wò lãmesẽnyawo ŋu.
Gbedasi si Wotsɔ Yi Aƒeme
- Protein le abe anyikpe siwo tua xɔ ene. Protein hiã vevie be míatu lãmeka, ŋutinuwo, ŋutigbalẽ, kple taɖa siwo le lãmesẽ me le míaƒe ŋutilã me ahalé wo me ɖe asi.
- Menyo be woaɖu protein fũ o, eye menyo be woaɖu nu sue aɖe hã o. Nuɖuɖu si da sɔ ɖuɖue nye nu vevitɔ kekeake.
- Míate ŋu akpɔ protein tso lãwo ƒe nuɖuɖuwo abe tɔmelã, koklozi, kple azi ene me, kpakple numiemiewo ƒe nuɖuɖuwo abe lãmi, chickpeas, green beans, kple cashews ene me.
- Ðe lã siwo ŋu wotrɔ asi le abe soseti ene dzi kpɔtɔ alesi nàte ŋui.
- Mègawɔ ɖe nuɖuɖu siwo me protein sɔ gbɔ ɖo siwo nèkpɔna le Internet dzi hena lolo dzi ɖeɖe kpɔtɔ dzi ɖɔktawo ƒe aɖaŋuɖoɖo manɔmee o. Ðo dze kple wò ɖɔkta tso nusianu ŋu.
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