Ne kamedefefewɔlae nènye alo amesi le agbagba dzem be yeanɔ lãmesẽ me la, ke ɖewohĩ èse nya ‘protein’ ɣesiaɣi, alo? Lolo dzi ɖeɖe kpɔtɔ, lãmeka tutuɖo... míeƒoa nu tso protein ŋu na nusianu. Gake ènya be protein ƒomevi evee lia? Wonye lãwo ƒe protein kple numiemiewo ƒe protein. Egbea, míaƒo nu tso vovototo siwo le wo ame evea dome, woƒe nyonyo kple vɔ̃, kple nusiwo nyo na wò ŋutilã ŋutɔŋutɔ ŋu.
Nuka tututue nye protein? Amino acidwo ƒe ŋutinya
Kpuie ko la, proteinwoe nye míaƒe ŋutilã ƒe xɔtunu. Abe ale si ko wòhiãna be anyikpewo nate ŋu atu gli ene la, protein hã hiã vevie be míatu nusianu si le míaƒe ŋutilã me, si me lãmekawo, lãmetsiwo, kple enzymewo hã le. Protein siawo nye molecule suesuesue siwo woyɔna be amino acids .
Bu amino acidwo be wonye dzonu siwo le amadede vovovowo me. Wotsɔa dzonu siawo ƒoa ƒu wɔa protein ƒomevi vovovowo. Míaƒe ŋutilã hiã amino acid ƒomevi siwo ade 20. Míaƒe ŋutilã ate ŋu awɔ esiawo dometɔ 11. Gake míaƒe ŋutilã mate ŋu awɔ ƒomevi 9 susɔeawo o. Ele be míaxɔ wo tso nuɖuɖu me. Woyɔa amino acid 9 siwo wòle be míakpɔ tso nuɖuɖu me be "Essential Amino Acids" .
Nukae nye "protein blibo"? Eyae nye be ne amino acid vevi 9 la katã le nuɖuɖu aɖe me la, ke enye protein dzɔtsoƒe blibo.
Protein ƒe hatsotso vevi eveawo: lãwo kple numiemiewo ƒe proteinwo
Mɔ vevi eve li siwo dzi míetona kpɔa protein: lãwo ƒe nuɖuɖu kple numiemiewo ƒe nuɖuɖu. Vovototo sue aɖewo le protein si le ame eve siawo me ŋu. Na míalé ŋku ɖe nusiwo wonye ŋu.
| Nɔnɔme si le ame ŋu | Lãwo ƒe Protein | Numiemiewo ƒe Protein |
|---|---|---|
| Blibodede | Wo dometɔ akpa gãtɔ nye "protein blibowo," si fia be amino acid vevi 9 la katã le wo me. | Wo dometɔ akpa gãtɔ nye "protein siwo mede blibo o." Amino acid veviawo dometɔ ɖeka alo eve bu na wo. (Gake nusiwo to vovo hã li.) |
| Dzɔtsoƒe siwo li | Lã (koklolã, nyilã, haƒoƒo), tɔmelã, azi, notsi kple nyinotsibabla (yogurt, cheese). | Mɔli (lãgbalẽ, koklozi, gbe damawo, soya), nukuwo (cashews, peanuts), nukuwo, amagbewo, kple bubuawo Quinoa, tofu, kple bubuawo nye protein blibowo. |
| Nunyiame bubuwo | Vitamin B12, vitamin D, heme iron, kple zinc agbɔsɔsɔme nyui aɖe le eme. | Fiber, antioxidants, kple phytochemicals sɔ gbɔ ɖe eme. |
Viɖe kawoe le numiemie me protein ŋu?
Ðewohĩ protein ƒomevi si nèɖuna le vevie wu protein agbɔsɔsɔme si nèɖuna gɔ̃ hã . Viɖe geɖe le lãmesẽmenɔnɔ ŋu ne míezã protein-nuɖuɖu si wotu ɖe numiemiewo dzi.
- Dzidɔ takpɔkpɔ: Numekuku geɖe me toto ɖee fia be amesiwo zɔa amagbe/vegan nuɖuɖu dzi ƒe afɔku be woaku le dzidɔ ta dzi ɖe kpɔtɔ 30% wu amesiwo ɖua lã. Esia le alea elabena ami, iron, kple lãmetsiŋusẽ mesɔ gbɔ ɖe nuɖuɖu siwo wotsɔ numiemiewo wɔe me o.
- Kansa takpɔkpɔ: Nuɖuɖu si me numiemiewo ƒe nuɖuɖuwo sɔ gbɔ ɖo ɖea kansa xɔxɔ ƒe afɔkua dzi kpɔtɔna. Wokpɔe be numiemiewo ƒe atike siwo wokpɔna le numiemiewo me kpena ɖe ame ŋu be woaxe mɔ ɖe kansa nu. Azɔ hã, fibre sɔ gbɔ ɖe numiemiewo ƒe nuɖuɖuwo me, si kpena ɖe ame ŋu wòɖua ame ƒe kpekpeme dzi eye wòléa nuɖuɖumeŋusẽ ƒe lãmesẽ me ɖe asi.
- Ðe ʋusɔgbɔdɔ ƒe afɔkua dzi kpɔtɔ: Nuɖuɖu si me numiemiewo le si naa lãmesẽ ɖuɖu ate ŋu aɖe ʋusɔgbɔdɔ ƒe afɔkua dzi akpɔtɔ abe 10% ene. "Nuɖuɖu si me numiemiewo le si naa lãmesẽ" le afisia fia nuɖuɖu si me amagbewo, nuku blibowo, kple mɔli sɔ gbɔ ɖo, eye nuku siwo ŋu wokɔ kple sukli siwo wotsɔ kpe ɖe eŋu mesɔ gbɔ o.
- Ametakpɔkpɔ tso Suklidɔ Ƒomevi 2 Me: Amesiwo ɖoa ŋu ɖe nuɖuɖu siwo wotsɔ numiemiewo wɔe ŋu la ƒe afɔku be woaxɔ suklidɔ ƒomevi evelia o ne wotsɔe sɔ kple amesiwo ɖua lãwo ƒe protein geɖe.
Eyata viɖe kple afɔku kawoe le lãwo ƒe protein ŋu?
Togbɔ be viɖe geɖe le numiemie me protein ŋu hã la, lãwo ƒe protein megblẽ kura o. Vevietɔ lãwo ƒe protein si me ami mesɔ gbɔ ɖo o.Viɖe aɖewo hã le dzɔtsoƒewo ŋu. Le kpɔɖeŋu me, le amesiwo tsɔa nuwo abe koklolã kple tɔmelã ene ɖɔlia lã dzĩwo gome la, wo:
- Suklidɔ ƒomevi evelia ƒe afɔkua le sue.
- Dzidɔ ƒe afɔkua le sue.
- Afɔku si le dɔgbo, dɔgbo, dɔgbo, kple dɔgbo me dɔdzẽ xɔxɔ me mesɔ gbɔ o.
- Ele bɔbɔe be woaɖu ame ƒe kpekpeme dzi.
Gake nya nu tso afɔku sia ŋu!
Nu vevitɔe nye be lã dzĩ (abe nyilã, haƒoƒo) kple lã si ŋu wotrɔ asi le (abe soseti, bacon ene) ɖuɖu edziedzi meɖea vi boo o.
Numekuku aɖe si wowɔ le ame 100,000 kple edzivɔ ŋu ɖee fia be lã dzĩ ɖeka ɖuɖu gbesiagbe ate ŋu ana ku ƒe afɔkua nadzi ɖe edzi 13%, eye lã si ŋu wotrɔ asi le ƒe akpa ɖeka ɖuɖu ate ŋu ana afɔkua nadzi ɖe edzi 20%.
Eyata ne èle lãwo ƒe protein tiam la, nunya anɔ eme be nàɖo seɖoƒe na lã dzĩ kple lã si ŋu wotrɔ asi le eye nàtsɔ koklolã, tɔmelã, azi, kple nyinotsi aɖo nɔƒe gbãtɔ.
Ne numiemiewo koe nèɖuna la, ke bu nusiawo ŋu godoo
Be nàkpɔ viɖe siwo le nuɖuɖu si wotu ɖe numiemiewo dzi me la, ele be nàɖu numiemiewo ƒe nuɖuɖu vovovo siwo naa lãmesẽ . Nuɖuɖu siwo ŋu wotrɔ asi le siwo woŋlɔ be "numiemiewo tso wo me" eye sukli kple ami sɔ gbɔ ɖe wo me la mana nunyiame siwo nèhiã la wò o. Ne numiemiewoe nènye la, ele be nàɖɔ ŋu ɖo vevietɔ le nunyiame siwo gbɔna ŋu:
- Zinc si woyɔna be zinc
- Vitamin B12 - Ƒã hafi wokpɔa esia le dzɔdzɔme nu le numiemiewo ƒe nuɖuɖuwo me.
- Protein (to ƒomevi vovovowo nono me) .
- Calcium si woyɔna be calcium
- Vitamin D ƒe agbɔsɔsɔ
Nu aɖewo siwo nàte ŋu awɔ atsɔ akpɔ nunyiame ƒe hiahiã siawo gbɔe nye esi:
- Wɔ nu vovovowo: Le esi teƒe be nàɖu amagbe kple gbe ƒomevi ɖeka la, tsɔ mɔli ƒomevi vovovowo (lãmi, chickpeas, peas, soya), nukuwo, kple nukuwo kpe ɖe wò nuɖuɖu ŋu. To mɔ sia dzi la, àte ŋu akpɔ amino acid si mele nuɖuɖu ɖeka me o tso bubu me.
- Nuɖuɖu siwo me wodoa ŋusẽe: No numiemiewo ƒe notsi abe soya notsi ene si me wotsɔ calcium kple vitamin D kpe ɖe eŋu. Zã nusiwo le abe nunyiame ƒe amɔwɔʋãnu si me vitamin B12 kpe ɖo ene.
- Amagbe siwo ƒe aŋgbawo le amadede dzẽ me: Amagbe siwo ƒe aŋgbawo le amadede dzẽ me abe spinach, kale, kple collard greens ene nye calcium dzɔtsoƒe nyui aɖe.
Anyo wu ɣesiaɣi be nàƒo nu kple wò ɖɔkta hafi awɔ tɔtrɔ gã aɖeke le wò nuɖuɖu ŋu, vevietɔ ne dɔléle aɖe le ŋuwò.
Gbedasi si Wotsɔ Yi Aƒeme
- Amino acid ye nye protein eye ele vevie na ŋutilãa. "Amino acid vevi" 9 li siwo wòle be míakpɔ tso nuɖuɖu me.
- Amino acid 9 siawo katã le lãwo ƒe protein me. Gake lã dzĩ kple lã siwo ŋu wotrɔ asi le la dea lãmesẽ afɔku me.
- Numiemie me protein nyo ŋutɔ na dzitodzito kple kansa nutsitsi. Gake be amino acid siwo katã hiã nasu asiwò la, ele be nàɖu numiemiewo ƒe nuɖuɖu ƒomevi vovovowo (nukuwo, mɔli, nukuwo) ƒe tsakatsaka.
- Egbɔkpɔnu nyuitɔ kekeakee nye mɔnu si da sɔ. Ðe lã dzĩ dzi kpɔtɔ eye nàtsɔ koklolã, tɔmelã, azi, kple numiemie me protein vovovowo akpe ɖe wò nuɖuɖu ŋu.
- Ne èɖoa ŋu ɖe numiemiewo ƒe nuɖuɖuwo ŋu bliboe la, kpɔ egbɔ be yelé be na nunyiamewo abe vitamin B12, zinc, kple calcium ene.
- Hafi nàwɔ tɔtrɔ gã aɖeke le nuɖuɖu ŋu la, ƒo nu kple wò ɖɔkta be wòaɖo aɖaŋu na wò.
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