Aleke woawɔ akpɔ protein lã kple tɔmelã manɔmee? (Protein na Amagbeɖulawo Kple Vegantɔwo)

Ðe nènye amesi ƒoa asa na lã kple tɔmelã ɖuɖua? Alo ɖe nèle tame bum be yeazu amagbeɖula le lãmesẽnyawo, mawusubɔsubɔdzixɔsewo, alo lɔlɔ̃ na lãwo ta? Le ŋkeke siawo me la, ame geɖe le tɔtrɔm ɖe amagbewo alo vegan nuɖuɖu ŋu. Gake biabia gãtɔ si le ame geɖe si enye, "Aleke nàwɔ akpɔ protein si nèhiã lã kple tɔmelã manɔmee?" Mègatsi dzi o, mesesẽ abe alesi nèsusui ene o. Na míava nya nu tso eŋu tututu egbea.

Amekae nye ‘Amagbeɖula’ sia?

Kpuie ko la, ‘amagbeɖula’ nye amesi ƒoa asa na lãwo abe lã, tɔmelã, kple koklolã ene. Gake vovototo aɖewo li. Ame aɖewo ɖua azi kple nyinotsinuwo (notsi, yogurt, cheese), evɔ ame bubuwo ya meɖunɛ kura o. Zi geɖe la, ame aɖe tsoa nya me be yeazu amagbeɖula le susu siwo gbɔna ta:

• Bu wò lãmesẽ ŋu kpɔ: Takpɔ ɖokuiwò ta tso dɔléle aɖewo me .
• Bu nutoa me ŋu kpɔ: Ðe ŋusẽ si lãnyinyi kpɔna ɖe nutoa dzi dzi kpɔtɔ.
• Subɔsubɔhawo ƒe dzixɔsewo: Le woƒe mawusubɔsubɔ ƒe nufiafiawo nu.
• Le lɔlɔ̃ kple veveseseɖeamenu na lãwo ta (Lãwo ƒe gomenɔamesiwo).

Eyata mɔ nyuitɔ kawoe nye esiwo dzi nàto akpɔ protein lã manɔmee?

Tsɔe be mèɖua lã alo tɔmelã o. Gake èhiã protein be ŋusẽ nanɔ ŋuwò eye nànɔ lãmesẽ me. Dzɔgbenyuietɔe la, nuɖuɖu gã geɖe le numiemiewo ƒe xexe si me protein yɔ fũu me. Na míalé ŋku ɖe nusiwo wonye ŋu.

Amekae nye ‘vegan’?

Enyo, azɔ mina míakpɔ amesi nye 'Vegan' ɖa. ‘Vegan’ nye amesi yia afɔ ɖeka yi ŋgɔ wu ‘Vegetarian’. Ema fia be womeɖua lãwo ƒe nuɖuɖu aɖeke o.

Aleke vegan ate ŋu akpɔ protein?

Esi wònye be ‘vegan’ meɖua nyinotsi alo azi o ta la, ele be woaɖɔ ŋu ɖo vie le protein ŋu. Gake mègatsi dzi o, protein dzɔtsoƒe gãwo hã le wo si.

• Tofu kple Tempeh: Wotsɔa soya wɔa wo ame evea siaa. Wotsɔa soya-notsi wɔa tofu. Wotsɔa soya blibo si wotsɔ ƒoe wɔa tempeh. Protein sɔ gbɔ ɖe wo ame evea siaa me ŋutɔ . Protein si ade gram 34 ye le tempeh kplu ɖeka me.
• Seitan: Wotsɔa gluten, si nye protein si le luwɔ me wɔa esiae. Eƒe dzedzeme kple eƒe nɔnɔme le abe lã ene, si wɔe be wònye lã teƒe nyui aɖe.
• Mɔli kple nukuwo: Enye vegan ƒe nuɖuɖu ƒe akpa vevi aɖe. Àte ŋu akpɔ wò gbesiagbe protein akpa gãtɔ tso nusiwo le abe chickpeas, peas, kple lentils ene me.
• Edamame: Esiawo nye soya-ku siwo woɖa, siwo ƒe gowo le. Protein kple amino acid vevi geɖewo sɔ gbɔ ɖe wo me.
• Soya-notsi alo oat-notsi: Woate ŋu azã esiawo ɖe nyinotsi teƒe. Protein agbɔsɔsɔme nyui aɖe le soya-notsi koŋ me.

Lãwo ƒe protein? Numiemie me protein? Vovototo kae le wo dome?

Esia nye kuxi si le ame geɖe ŋu. Protein nye nunyiame si míaƒe ŋutilã hiã le agbɔsɔsɔ gã me. Enye nusi naa mí míaƒe:

• Etua lãmekawo kple ƒuwo ɖo.
• Edzraa nusiwo gblẽ le ŋutilãa ŋu ɖo.
• Ekpena ɖe ame ŋu wòtsɔa oxygen yia ʋua me.
• Ekpena ɖe nuɖuɖumeŋusẽ kple lãmetsiŋusẽ ƒe ɖoɖowɔwɔ ŋu.

Protein nye xɔtunu sue 20 siwo woyɔna be amino acids . Ne míeɖu protein la, míaƒe ŋutilã gbãa amino acid mawo eye wògaƒoa wo nu ƒu le mɔ si nu ŋutilãa hiã wo nu.

• Lãwo ƒe Protein: Woyɔa esia be ‘protein blibo’ elabena míate ŋu akpɔ amino acid vevi 9 siwo katã míaƒe ŋutilã hiã tso nuɖuɖu ɖeka me (e.g. lã, azi).
• Numiemiewo ƒe Protein: Numiemiewo ƒe protein geɖe ‘mede blibo o’ . Eyae nye be amino acid veviawo katã mele numiemie ɖeka me o. Gake nu vevitɔe nye be, ne èɖu numiemiewo ƒe nuɖuɖu vovovowo (e.g., bli si me lãgbalẽ le, amagbewo) la, àte ŋu akpɔ amino acid siwo katã nèhiã.

Zi geɖe la, ami, nuɖuɖumeŋusẽ, kple sodium (dze) sɔ gbɔ ɖe lãwo ƒe protein me. Nuɖuɖu si wotu ɖe numiemiewo dzi dzi wɔwɔ ate ŋu akpɔ ame ta tso dɔlélewo abe dzidɔ, suklidɔ, kple lolo akpa ene me. Ne nane tsi dzi na wò le wò nuɖuɖu ŋu, vevietɔ wò protein hiahiãwo la, anyo wu be nàƒo nu kple wò ɖɔkta alo nuɖuɖuŋutinunyala bibi aɖe. protein, amagbewo, vegan, numiemie protein, lãwo ƒe protein, nunyiame, nuɖuɖu nyui, protein, amagbewo, vegan, nunyiame, nuɖuɖu si naa lãmesẽ