Nukae nye protein? Mina míakpɔ nusi tututu wònye ɖa.

Èbu nusi protein nye ŋu kpɔa? Ɣeaɖewoɣi la, ɖɔktawo gblɔna na mí, míekpɔnɛ le TV dzi boblododowo me, eye wònɔa nuɖuɖu siwo míeƒlena gɔ̃ hã dzi... Gake ɖe nèse nusi tututu protein sia wɔna ɖe míaƒe ŋutilã ŋu kple nusita wòle vevie nenema gbegbe gɔmea? Mègatsi dzi o, egbea míaƒo nu tso protein sia ŋu le mɔ bɔbɔe aɖe si gɔme nàte ŋu ase nu. Abe alesi nàƒo nu kple xɔ̃wò vevitɔ alo wò ƒometɔ ene, le mɔ si me nàɖe dzi ɖi le nu.

Nuka tututue nye protein?

Kpuie ko la, protein nye nunyiame vevi aɖe ŋutɔ si tua míaƒe ŋutilã ɖo, léa be na mí, eye wòdzrana ɖo. Tsɔe be míele xɔ dzeani aɖe tum. Aƒe ma hiã anyikpe, alo? Enyo, protein le abe anyikpe siwo tua míaƒe ŋutilã ene. Míeyɔa anyikpe siawo be amino acid. Amino acid siawo ƒoa ƒu wɔa protein.

"Mele abe tissue paper si nèzãna tsɔ ƒoa wò ŋɔti ene o! Míele nu ƒom tso wò ŋutilã ƒe akpa vevitɔ kekeake siwo nye tissue ŋu."

Wò lãmekawo , wò ŋutinu ememetɔwo abe wò dzi, lãkusi, kple ayiku, kple wò dɔlélenutsiŋutete (si kpɔa tawò tso dɔléle me) katã nye protein ƒe akpa gãtɔ. Eyata ɖe nèse alesi gbegbe protein xɔ asi na míaƒe ŋutilã gɔmea?

Viɖe kawoe le protein ŋu na míaƒe ŋutilã?

Viɖe siwo protein ɖena na míaƒe ŋutilã seɖoƒe meli na o. Na míalé ŋku ɖe esiwo le vevie wu dometɔ aɖewo ŋu.

1. Ele vevie na ŋutilã ƒe tsitsi kple edzadzraɖo!

• Le ɖevimenɔɣi ƒe tsitsi gome: Protein hiã vevie hafi ɖevi sue ƒe ŋutilã natsi, wòakɔ, eye wòanɔ lãmesẽ me. Ele abe tsi na numiemie ene.
• Le woƒe ɖevime: Protein le vevie ŋutɔ le ɣeyiɣi sia me elabena ɖevi suewo ƒe ŋutilã le tsitsim kabakaba.
• Tu lãmekawo ɖo eye nàdo ŋusẽ wo: Èɖade kame alo mèle kame dem o, protein kpena ɖe wò lãmekawo ŋu wotsina eye wosẽna ɖe edzi.
• Da abi: Tsɔe be ètso wò alɔnu alo wò afɔ vuvu. Protein kpena ɖe ame ŋu be lãmenugbagbevi siwo le abi mawo me la gagbugbɔna dzɔna eye wodaa gbe le wo ŋu kaba.
• Le fufɔɣi kple na vidada siwo le no nam no: Protein le vevie ŋutɔ na vidzĩa ƒe tsitsi le vidzidɔa me kple na vidadaa ƒe lãmesẽ. Nenema kee wòle le no nana me.

2. Kpena ɖe ame ŋu be woakpɔ ame ta tso dɔlélewo me (dɔlélenutsiŋutete)!

Ne dɔlékui siwo hea dɔléle vɛ (abe dɔlékuiwo kple dɔlékuiwo ene) ge ɖe míaƒe ŋutilã me la, aʋakɔ aɖe nɔa míaƒe ŋutilã si be wòawɔ avu kpli wo. Woyɔa asrafo vevitɔwo kekeake le asrafoha sia me be dɔlékuiwutikewo . Protein ye wotsɔ wɔa dɔlékuiwutike siawoe.

"Tsɔe be dzamezã le ŋuwò. Nusi kpena ɖe ŋuwò nèhayana kabae nye dɔlékuiwutike siwo wowɔ tso protein siawo me eye wowɔa avu kple dɔlékuiawo."

Ema fia be ne protein sɔ gbɔ na mí la, míaƒe dɔlélenutsiŋutete gasẽna ɖe edzi, míegadzea dɔ o, eye ne míedze dɔ la, wokpena ɖe mía ŋu be míahaya kabakaba.

3. Ekpena ɖe ame ŋu hã be wòaɖu nu vevi siwo yia edzi le ŋutilãa me dzi!

Nu makpɔmakpɔ nenie dzɔna le míaƒe ŋutilã me? Nuɖuɖu siwo míeɖuna la ɖuɖu, ŋusẽ wɔwɔ, lãmetsi ƒomevi vovovowo wɔwɔ... Enzyme kpena ɖe nu siawo dometɔ geɖe ŋu. Enzyme geɖe hã nye proteinwo. Azɔ hã, protein aɖewo hã nyea lãmetsiŋusẽ aɖewo, abe insulin, si kpɔa dɔ vevi geɖe siwo le míaƒe ŋutilã me dzi.

Kpuie ko la, amesiawoe nye "dɔdzikpɔla suewo" siwo kpɔa ŋutilã ƒe dɔwɔwɔwo dzi.

4. Ekpena ɖe ŋuwò hã be ŋusẽ nanɔ ŋuwò!

Le nyateƒe me la, míaƒe ŋutilã kpɔa ŋusẽ tso carbohydrates (starch) kple ami (ami) gbɔ koŋ. Gake ne eve mawo mesɔ gbɔ o la, míaƒe ŋutilã ate ŋu azã protein hã atsɔ awɔ ŋusẽ. Gake menye emae nye protein ƒe dɔ vevitɔ o.

5. Ekpena ɖe ame ŋu hã be woatsɔ nuwo aƒo xlã ŋutilãa ahadzra wo ɖo!

Ènya nusita wò ʋu biãa? Nusitae nye hemoglobin. Hemoglobin sia hã nye protein ƒomevi aɖe. Eyae tsɔa ɔksidzin tso lãkusi me yia lãmenugbagbevi bubu siwo katã le ŋutilãa me. Protein kpena ɖe ame ŋu le nunyiame aɖewo dzadzraɖo kple wo léle ɖe ŋutilã me hã me.

6. Viɖe geɖe wu...

• Ekpena ɖe ame ŋu be tsi nada sɔ le ŋutilãa me .
• Èhiã protein be wò ɖa nanya kpɔ, wò ŋutigbalẽ nanɔ lãmesẽ me, eye wò ɖawo nasẽ .

Fifia ɖewohĩ èse alesi gbegbe protein xɔ asi na míaƒe ŋutilã gɔme!

Nuɖuɖu kawo mee protein le?

Enyo, fifia míenya alesi protein le vevie. Eyata nuɖuɖu kawo mee míate ŋu akpɔ protein xɔasi sia tsoe?

Míate ŋu akpɔ protein tso nuɖuɖu vevi eve me:

• Lãwo ƒe Protein: Esiawo tsoa lãwo gbɔ.
• Tɔmelã (ƒomevi ɖesiaɖe kloe) .
• Lã (koklolã, nyilã, gbɔ̃, haƒoƒo) .
• Azi (vevietɔ azi ɣiwo) .
• Notsi kple nyinotsibabla (yogurt, notsi si womeɖa o, cheese, paneer) .

• Numiemiewo ƒe Protein: Esiawo tsoa atiwo kple numiemiewo me.
• Lentils (si nye míaƒe nuɖuɖu ƒe akpa vevi aɖe!) .
• Chickpeas, gbe damawo, peas, soya
• Beans (gbe ƒuƒu, gbe ƒuƒu) .
• Nutsetsewo (atikutsetse, aŋɔ, almond, mɔli, ɣe ƒe keklẽ) .
• Nuku aɖewo (e.g. quinoa) .
• Protein aɖewo hã le amagbe kple amagbe aɖewo me (e.g. spinach, broccoli).

Nu vevitɔe nye be zi geɖe la, amino acid siwo katã míaƒe ŋutilã hiã la nɔa lãwo ƒe proteinwo me. Esia tae míeyɔa wo be "protein blibowo." Numiemie ƒe proteinwo ateŋu abu ɖeka alo eve ɣeaɖewoɣi ("protein siwo mede blibo o"). Gake mègatsi dzi o! Ne ètsɔ numiemie me protein ƒomevi vovovowo kpe ɖe wò nuɖuɖu ŋu le ŋkekea me katã (le kpɔɖeŋu me, èɖu lãgbalẽ kple bli) la, amino acid siwo katã nèhiã la sua asiwò.

Eyata nunya anɔ eme be nàtsɔ nuɖuɖu vovovo siwo me protein sɔ gbɔ ɖo akpe ɖe wò nuɖuɖu ŋu, tsɔ wu be nàɖu nuɖuɖu ƒomevi ɖeka .

Protein agbɔsɔsɔme nenie míehiã gbesiagbe?

Nya sia nye nya si ame geɖe biana. Gake esesẽ be woana ŋuɖoɖo ɖeka abe, "Gram agbɔsɔsɔme si wòle be amesiame naɖu enye si." Elabena protein agbɔsɔsɔme si nèhiã gbesiagbe nɔ te ɖe nu geɖe dzi:

• Ƒe si nèxɔ: Ðevi suewo, ɖevi siwo le tsitsim, kple sɔhɛ tsitsiwo hiã protein geɖe wu ame tsitsiwo.
• Wò ŋutsu alo nyɔnu nyenye kple wò ŋutilã ƒe lolome: Zi geɖe la, ŋutsuwo kple amesiwo ƒe ŋutilã lolo wu ate ŋu ahiã nu geɖe wu vie.
• Alesi nèwɔa dɔe: Ne èdea kame enuenu alo nèdea kame la, àhiã protein geɖe wu be wòaɖɔ wò lãmekawo ɖo ahatsi.
• Wò lãmesẽ: Ne èfɔ fu, nèle no nam viwò, nèle hayahayam tso dɔléle aɖe me, alo lãmesẽkuxi aɖe koŋ abe ayikudɔ ene le ŋuwò la, protein si nèhiã ate ŋu ato vovo.

Nu vevitɔ kekeakee nye be nàɖu nuɖuɖu si da sɔ. Ne èɖu nuɖuɖu vovovowo (amagbewo, atikutsetsewo, nukuwo, nuɖuɖu siwo me protein sɔ gbɔ ɖo) le mɔ si da sɔ nu la, zi geɖe la, protein agbɔsɔsɔme si nèhiã la asu asiwò.

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Ne ɖikeke aɖe le mewò le esia ŋu la, anyo wu be nàbia ɖɔkta alo nuɖuɖuŋutinunyala si woŋlɔ ŋkɔ na be wòanya protein agbɔsɔsɔme si sɔ na wò.

Nukae dzɔna ne protein si sɔ gbɔ na wò o?

Ne míaƒe ŋutilã mekpɔ protein agbɔsɔsɔme si hiã o la, kuxi vovovowo ate ŋu ado mo ɖa. Gake esi dzesi siawo le ame ŋu ta la, anyo wu be míagasusui be protein ƒe anyimanɔmanɔ gbɔe wòtso o. Susu bubuwo hã ate ŋu anɔ anyi.

• Sese le eɖokui me be agbe mele ye ŋu o eye ɖeɖi te ye ŋu ɣesiaɣi.
• Abiwo ƒe hayahaya si tsi megbe.
• Dɔléle enuenu (le dɔlélenutsiŋutete ƒe anyimanɔmanɔ ta).
• Taɖa ƒe vuvu, ŋutigbalẽ si ƒu, ɖa siwo le gbagbãm.
• Lãmetsiwo ƒe gbɔdzɔgbɔdzɔ, lãmekawo ƒe lolome dzi ɖeɖe kpɔtɔ le ɣeyiɣi aɖe megbe.
• Ðeviwo ƒe tsitsi dzi ɖena kpɔtɔna, woƒe kɔkɔme dzi ɖena kpɔtɔna, eye woƒe ŋutilã mele tsitsim nyuie o. Esia nye nusi gblẽa nu le ɖevi suewo ŋu vevie.
• Nuɖuɖu fũu akpa, vevietɔ nu viviwo (ate ŋu atso alesi ŋutilãa hiã protein gbɔ).

Ne dzesi siawo le ŋuwò la, nunya anɔ eme be nàyi ɖɔkta gbɔ ahadi aɖaŋuɖoɖo.

Ðe wònye kuxi ne èɖua protein fũu akpaa?

Zi geɖe la, ƒã hafi protein agbɔsɔsɔme si míeɖuna gbesiagbe tso nuɖuɖu si da sɔ me gblẽa nu le ŋutilãa ŋu vevie. Míaƒe ŋutilã dzea aɖaŋu ŋutɔ, exɔa agbɔsɔsɔ si hiã eye wòɖea susɔea ɖa.

Gake protein geɖe ɖuɖu (vevietɔ tso protein kpeɖeŋutɔ me) ɣeyiɣi didi ate ŋu ahe kuxiwo vɛ na ame aɖewo:

• Ayikuwo ƒe teteɖeanyi fũu akpa: Ne ayikudɔ le ŋuwò xoxo la, protein ɖuɖu fũ ate ŋu ana ayikuwo nate ɖeɖi ame ŋu geɖe wu.
• Tsikunɔamesi: Esi wònye be tsi hiã hafi woate ŋu aɖu protein si sɔ gbɔ ta la, tsi manono ate ŋu ana tsi nagbɔdzɔ.
• Nunyiame aɖewo ƒe masɔmasɔ: Ne èno nu ɖeka fũ akpa la, ate ŋu agblẽ nu bubuwo ƒe dadasɔ.

"Eyata, ɖo ŋku edzi be, 'nu geɖe wu nyo wu' meku ɖe nusianu ŋu o. Dadasɔe nye nu vevitɔ. "

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Ne èle protein kpeɖeŋutɔ zãm la, ele vevie be nàƒo nu tso eŋu na ɖɔkta alo nuɖuɖuŋutinunyala be nànya ne èhiãe kple agbɔsɔsɔme si sɔ.

Na míalé ŋku ɖe gbesiagbegbenɔnɔ ƒe kpɔɖeŋu aɖewo ŋua?

Be míagaɖe protein ŋutinya sia me geɖe wu la, mina míalé ŋku ɖe amesiwo ƒo xlã mí ƒe agbenɔnɔ ƒe kpɔɖeŋu aɖewo ŋu.

• Nɔvinyɔnu Nimali: Tsɔe be Nɔvinyɔnu Nimali le dzadzram ɖo be yeadzi vi. Woa kple vidzĩ si le eƒe ƒodo me siaa hiã protein geɖe. Protein sia kpena ɖe vidzĩa ƒe ŋutilã ŋu wòtsina, enaa Nɔvinyɔnu Nimali ƒe ŋutilã sẽna, eye wòkpena ɖe eŋu wòhayana kaba le vidzidzi megbe. Azi, tɔmelã kakɛ aɖe, kple lãmi si wòɖuna katã kpena ɖe ame ŋu wòkpɔa hiahiã ma gbɔ.

• Saman Malli: Saman Malli le sukua ƒe kriket-ha me. Eyi ɖasrɔ̃a kame fiẽ sia fiẽ, ƒua du, eye wòtia kpo. Eyata ɖeɖi te eƒe lãmekawo ŋu vie. Protein kpena ɖe ame ŋu ŋutɔ be lãmeka mawo dzrana ɖo eye wosẽna ɖe edzi. Peas ʋɛ siwo wòɖuna, notsi kplu ɖeka, kple koklozi kakɛ ɖeka kpena ɖe esia ŋu.

• Fofonye Piyadasa: Ele be woawɔ dɔ sue aɖe na Fofonye Piyadasa. Fifia eɖo aƒeme hele ɖiɖim ɖe eme. Eƒe ŋutilã gbɔdzɔ vie. Nuɖuɖu siwo me protein sɔ gbɔ ɖo (abe mɔli, tɔmelã si woɖa fafɛ, azi ene) le vevie ŋutɔ be wòahaya kaba, ana ŋusẽ naɖo eŋu, eye wòada gbe le eƒe abiwo ŋu kaba.

Kpɔ? Protein le abe xɔlɔ̃ aɖe si kpena ɖe mía ŋu le míaƒe agbemeɣeyiɣi ɖesiaɖe kloe me ene.

Nu vevitɔ kekeake siwo dzi wòle be míaɖo ŋkui (Take-Home Message) .

Enyo, míeƒo nu geɖe tso protein ŋu egbea, alo? Anɔ eme be asesẽ be woaɖo ŋku nusianu dzi. Gake nusiwo dzi wòle be míaɖo ŋkui dometɔ aɖewoe nye esi:

• Protein nye nunyiame si wɔa akpa vevi aɖe ŋutɔ le míaƒe ŋutilã tutu, edzadzraɖo, kple ekpɔkpɔ tso dɔléle me.
• Míate ŋu akpɔ protein tso nuɖuɖu vovovowo me, siwo dometɔ aɖewoe nye azi, tɔmelã, lã, nyinotsi, lãmi, koklozi, gbe damawo, soya, kple nukuwo. Lãwo kple numiemiewo siaa ƒe protein le vevie.
• Protein agbɔsɔsɔme si amesiame hiã la to vovo. Enɔ te ɖe nuwo abe ƒexɔxɔ, dɔwɔna ƒe agbɔsɔsɔme, kple lãmesẽ ƒe nɔnɔme dzi.
• Nu vevitɔ kekeakee nye be nàɖu nuɖuɖu si da sɔ. Mègaɖu nuɖuɖu ƒomevi ɖeka o, ɖu nuɖuɖu vovovowo.
• Ne nyabiase alo ɖikeke aɖe le ŋuwò le wò protein ƒe hiahiã alo wò nuɖuɖu ŋu la, mègahe ɖe megbe le ɖɔkta alo nuɖuɖuŋutinunyala biabia me o.

Eyata, mele mɔ kpɔm be èkpɔ ŋuɖoɖo na wò biabia geɖe siwo ku ɖe protein ŋu egbea. Be míanɔ lãmesẽ me ahanɔ dzidzɔ kpɔm la, ele vevie ŋutɔ be míanɔ ŋudzɔ ɖe nu siwo míeɖuna kple esiwo míenona ŋu. Ŋkekea me nenyo!

` Protein, Nunyiame, Lãmesẽ, Lãmetsi, Tsitsi, Dɔlélenutsiŋutete, Nuɖuɖu, Amino Acids, Sri Lanka