Mí katã míenya be míaƒe ŋutilã kpɔa ŋusẽ tso nuɖuɖu siwo míeɖuna me. Nunyiame vevi etɔ̃e naa ŋusẽ sia. Woawoe nye carbohydrates , ami, kple protein. Míeyɔa esiawo be nunyiame gãwo. Le esiawo dome la, proteine nye vevitɔ kekeake eye wòhiã vevie na míaƒe ŋutilã. Gake nukutɔe la, míaƒe ŋutilã mete ŋu dzraa protein ɖo o. Eyata ele be míakpɔ protein agbɔsɔsɔme si hiã tso nuɖuɖu siwo míeɖuna gbesiagbe la me.
Nukatae protein le vevie na mí alea gbegbe ɖo?
Kpuie ko la, proteinwo le abe míaƒe ŋutilã ƒe xɔtunu ene. Wonye nu suesuesue siwo woyɔna be amino acids. Amino acid vevi enyiawo katã le protein ƒomevi aɖewo abe whey protein ene me.
Subɔsubɔdɔ si protein wɔna na míaƒe ŋutilã la menye nu sue aɖeke o. Bu eŋu kpɔ ko...
- Na lãmekawo kple lãkusiwo ƒe tsitsi kple wo dzadzraɖo: Protein le vevie ŋutɔ be nàgatu ne èle kame dem alo nèxɔ abi sue aɖe.
- Be woawɔ enzymes kple hormones : Protein ye nye enzyme kple hormone siwo kpɔa ŋusẽ ɖe dɔwɔwɔ geɖe dzi le míaƒe ŋutilã me ƒe xɔtunu vevitɔ.
- Na ŋusẽ: Abe carbohydrates kple ami ene la, ŋutilãa zãa protein hã tsɔ wɔa ŋusẽ ne ehiã.
Menye ema ɖeɖeko o, protein hiã vevie na nusianu tso míaƒe taɖa, ɖa, ŋutigbalẽ, ʋu, kple ƒunukpeƒetetedɔ dzi ƒe tsitsi kple agbetsitsi le lãmesẽ me.
Fifia ɖewohĩ èle eŋu bum be, "Ekema protein agbɔsɔsɔme nenie mehiã gbesiagbe?" Protein agbɔsɔsɔme si nèhiã ŋutɔŋutɔ nɔ te ɖe wò kpekpeme, ƒe si nèxɔ, kple alesi nèwɔa dɔe dzi. Eyata, mɔ nyuitɔ si dzi nàto anya protein agbɔsɔsɔme si sɔ na wò enye be nàƒo nu kple wò ƒomea ƒe ɖɔkta, si woyɔna be Ðɔkta.
Le mama dedie nu la, ame tsitsi hiã protein si ade gram 7 le eƒe kpekpeme kilogram 20 ɖesiaɖe me. Ema fia be amesi ƒe kpekpeme ade kilogram 63 hiã protein si ade gram 50 gbesiagbe.
Nukawoe nye protein dzɔtsoƒe nyuitɔwo kekeake?
Nuɖuɖu geɖe li siwo me protein le. Gake wo dometɔ aɖewo le lãmesẽ me wu bubuwo. Le kpɔɖeŋu me, tɔmelã, gbe, kple lãgbalẽ nyo wu lã siwo ŋu wotrɔ asi le abe soseti kple hot dog ene sã. Lã dzĩwo abe nyilã kple haƒoƒo ene nyeAmi si me ami ʋeʋĩ le sɔ gbɔ ɖe eme . Esia ate ŋu ana ʋumemi nadzi ɖe edzi eye wòana dzidɔ ƒe afɔkua nadzi ɖe edzi . Eyata ne èɖua lã dzĩ la, nunya le eme be nàɖui le agbɔsɔsɔ si sɔ me , ke menye zi geɖe o.
Nuɖuɖu siwo naa lãmesẽ, siwo me protein sɔ gbɔ ɖo dometɔ aɖewoe nye esi.
| Nuɖuɖu ƒomevi | Numeɖeɖe kple protein ƒe agbɔsɔsɔ |
|---|---|
| Tɔmelã | Mɔ nyuitɔ kekeake siwo dzi nàto akpɔ protein la dometɔ ɖeka. Protein gram 17 le salmon me le ounces 3 me. Gram 15 ye le cod me. Tsɔ kpe ɖe eŋu la, nunyiame geɖe hã le tɔmelã me, abe omega-3 ami kple vitamin D ene. |
| Koklo | Exɔ ŋkɔ ŋutɔ le mía dome le Sri Lanka. Protein gram 26 le koklozi ƒe no si me ŋutigbalẽ mele o ƒe ounces 4 me. Protein gram 25 le koklolã ounces 3 me. |
| Ayi | Protein gram 31 ye le soya-ku me le kplu ɖeka me! Protein sɔ gbɔ ɖe mɔliwo abe chickpeas, ayiku ƒe gbe, kple black beans ene hã me. Fibre hã sɔ gbɔ ɖe wo me, si kpena ɖe ame ŋu wòɖua dɔwuame dzi. |
| Lãmetsiŋusẽ | Enye nu vevi aɖe le míaƒe aƒewo me. Protein si ade gram 18 ye le lãmi si woɖa kplu ɖeka me. Fibre hã sɔ gbɔ ɖe eme. |
| Aziwo | Protein si le azi me ƒe akpa gãtɔ le yevuawo me. Wonye protein blibo, si fia be amino acid vevi 9 la katã le wo me. |
| Nutsetsewo abe cashew kple atikutsetse ene | Protein gram 6 le almond kple pistachio me le ounce ɖeka me (anɔ abe gram 28 ene). Gake ele be nàbu nuɖuɖumeŋusẽ si le eme ŋu ne èle wo ɖam kple dze kple ami. |
| Nyinotsi | Ami sɔ gbɔ ɖe cheese geɖe me, gake protein gram 24 kple calcium geɖe le cottage cheese si me ami mesɔ gbɔ ɖo o kplu ɖeka me. |
Nuɖuɖu vivi siwo me protein sɔ gbɔ ɖo kabakaba eye wole bɔbɔe
Mehiã be nàɖu protein bar ne dɔ le wuwòm vie le ŋdɔnuɖuɣi o. Ne èwɔ ɖoɖo vie la, àte ŋu awɔ numeɖenu vivi aɖe si me nunyiame le le aƒeme.
Skyr
Esia nye nyinotsi si sɔ kple yogurt. Protein (anɔ abe gram 15 ene) le Skyr kplu ɖeka me wu yogurt si me ami mesɔ gbɔ ɖo edziedzi o. Àte ŋu adzi protein ƒe agbɔsɔsɔ ɖe edzi wu ne ètsɔ chia nuku aɖewo kpe ɖe eŋu.
Hummus ƒe ŋkɔ
Dip sia si me wodea amii si wotsɔ chickpeas si woɖa wɔe la nyo ŋutɔ ne wotsɔ amagbe kakɛwo (karɔt, aŋanyi) kpe ɖe eŋu. Protein si ade gram 7 ye le hummus kplu 2/3 me.
Edamame
Esia fia soya-ku siwo le aŋgbawo me. Woate ŋu aɖu wo ne woɖa wo le tsi si me wode dzee me. Protein gbogbo aɖe le edamame me, si ade gram 18 le kplu ɖeka me.
Chickpeas si wofli nyuie
Tsɔ chickpeas siwo le gaze me, ɖe tsia ɖa, tsɔ amititsetse ƒe ami, dze, kple chili flakes vi aɖe de eme, eye nàɖae le dzodoƒe (200 degree Celsius) aɖabaƒoƒo 20-30. Protein si ade gram 7 ye le esiawo ƒe kplu afã me.
Tuna kple crackers
Protein si ade gram 27 ye le tuna gaze ɖeka si le tsi me me. Esia nye numeɖenu nyui aɖe ne woɖui kple lu ƒe ʋeʋẽ lilili ʋɛ aɖewo.
Nut Butter
Ƒo atikutsetse bɔta alo almond bɔta si me wode nu vivii o abe aɖabaƒoƒo eve ene kple akɔɖu kakɛwo alo seleritiwo. Esia ana protein si ade gram 7 nasu ame si.
Gbedasi si Wotsɔ Yi Aƒeme
- Protein nye nunyiame vevi aɖe na wò ŋutilã bliboa, si me wò lãmekawo, ŋutigbalẽ, ɖa, kple ɖawo hã le.
- Esi míaƒe ŋutilã mate ŋu adzra protein ɖo o ta la, ele vevie ŋutɔ be míakpɔe tso míaƒe gbesiagbenuɖuɖu me.
- Ne èle protein xɔm la, tia nuɖuɖu siwo naa lãmesẽ abe tɔmelã, koklozi, azi, lãmi, kple gbegãdzi ene ɖe lã si me wode nuɖuɖuvivinuwoe teƒe.
- Ne dɔ le wuwòm le ŋkekea me la, numeɖenu bɔbɔe aɖe si me protein sɔ gbɔ ɖo ɖuɖu ate ŋu akpe ɖe ŋuwò be ŋusẽ nanɔ ŋuwò ɣeyiɣi didi.
- Ne mèka ɖe protein agbɔsɔsɔme si tututu nèhiã dzi o la, mègahe ɖe megbe gbeɖe le aɖaŋuɖoɖo didi tso wò ɖɔkta gbɔ o .
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