Yu na pɔsin we de go jim? Ɔ yu na pɔsin we de tray fɔ gɛt wɛlbɔdi ɛn fɔ gɛt wɛlbɔdi? Dɔn yu go mɔs de yɛri di wɔd ‘protɛin’ ɔltɛm. Sɔm se yu fɔ it bɔku prɔtin, ɔda wan dɛn se i nɔ fayn. Wetin na di rial stori? Aw impɔtant prɔtin impɔtant to wi bɔdi? Lɛ wi tɔk bɔt am insay simpul wɔd dɛn tide.
Wetin mek prɔtin impɔtant fɔ wi bɔdi?
Fɔ tɔk am simpul wan, prɔtin na di men tin we de mek wi bɔdi de bil. Imajin yu bɔdi lɛk os. Protɛin na di tin we de bil dis os. I pas 10,000 kayn prɔtin na wi bɔdi, frɔm di ɔgan dɛn to di mɔsul dɛn, tisu dɛn, bon dɛn, skin, ɛn ia.
Nɔto dat nɔmɔ, di prɔtin de du bɔku ɔda impɔtant wok dɛn:
- Fɔ gi ɛnaji: Protɛin impɔtant fɔ mek wi gɛt di ɛnaji we wi bɔdi nid.
- ɔksijɛn transpɔt: I de ɛp fɔ kɛr ɔksijɛn na di blɔd ɔlsay na di bɔdi.
- Fɔ protɛkt yusɛf frɔm sik: Protɛin de ɛp fɔ mek antibodi dɛm we de fɛt di jem dɛm we de kam insay wi bɔdi. I de mek wi sɛl dɛn fayn bak ɛn ɛp wi fɔ mek nyu sɛl dɛn.
- I de ɛp fɔ kɔntrol yu wet: If yu it tin dɛn we gɛt bɔku prɔtin, dat kin mek yu fil ful, we kin mek yu nɔ angri ɛn i kin ɛp fɔ kɔntrol yu bɔdi wet.
Aw bɔku prɔtin wi nid fɔ wan de?
Dis na kwɛstyɔn we bɔku pipul dɛn kin aks. Wetin kin apin if wi nɔ gɛt inof prɔtin? Wi bɔdi in tisu dɛn kin bigin fɔ brok, mɔ di mɔsul dɛn, we kin wik ɛn atrofi .
Bɔt, as dɛn kin se, "Tumɔs pan ɛnitin bad." Dat wɔd de apin to prɔtin bak. If yu tek mɔ prɔtin pas aw yu nid, yu bɔdi nɔ go ebul fɔ yuz am. Dɔn, dɛn kin kip da ɛkstra prɔtin de na di bɔdi as fat.
Fɔ tɔk am simpul wan, di prɔtin fɔ mek bitwin 10% ɛn 35% pan wi ɔl di kalori dɛn we wi gɛt ɛvride. If yu de du ɛksɛsayz (e.g., bayk, fɔ es wet, rɔn), yu kin nid mɔ kalori, bɔt di prɔtin we yu nid fɔ de insay da rεnj de.
Afta wi dɔn ol 40 ia, wi mɔsul dɛn kin bigin fɔ lɔs smɔl. We wi de tɔk bɔt mɛrɛsin, dɛn kɔl dis sarkopenia . Dis na di rizin we mek yu kin nid smɔl mɔ prɔtin as yu de ol. If yu fat pasmak, di bɛst advays fɔ ɔmɔs prɔtin yu fɔ it fɔ wan de na frɔm yu dɔktɔ ɔ pɔsin we sabi bɔt it .
Di tebul we de dɔŋ ya kin gi yu wan rɔf aydia bɔt ɔmɔs prɔtin yu nid fɔ wan de.
| Grup we dɛn ol | Ɛgzampul dɛn bɔt di prɔtin we dɛn nid ɛvride |
|---|---|
| Pikin dɛn we nɔ rich 4 ia yet | Na lɛk 1 eg ɔ 1/4 kɔp chikip we dɛn dɔn kuk. |
| Pikin dɛn we ol 4-8 ia | Sɔntin lɛk 1-2 eg, smɔl fish, ɔ 1/2 kɔp lentil we dɛn dɔn kuk. |
| Pikin dɛn we ol 9-13 ia | Tin dɛn lɛk wan pis kɔk, 2 eg, ɔ wan glas milk. |
| Yɔŋ pikin dɛn ɛn big pipul dɛn | I impɔtant fɔ it miks difrɛn prɔtin sɔs dɛm, lɛk fish, chukchuk, eg, dairy prodakt, ɛn ligɛm (lɛnti, chikip) ɛvride. |
Wetin na di bɛst kayn prɔtin?
wi kin gεt protin insay tu men we dεm: animal protin εn plant protin. Dɛn tu tin ya rili impɔtant fɔ wi bɔdi.
| Di say we di prɔtin de kɔmɔt | Ɛgzampul dɛn |
|---|---|
| Protɛin we de na animal dɛn |
|
| Protɛin we de na di plant dɛn |
|
Ivin if yu it plant-based protein nɔmɔ, yu kin stil gɛt di ful amount of protein we yu bɔdi nid. di imכtant tin na fכ it difrεn plant-bεys protin dεm fכ gεt כl di amino asid dεm we yu bכdi nid.
I rili impɔtant: Nɔ it bɔku prɔtin frɔm mit dɛn we dɛn dɔn prosɛs lɛk sosish, bekin, ɛn mitbɔl as yu ebul. Dɛn tin ya kin gɛt tin dɛn we nɔ fayn fɔ mek pɔsin gɛt wɛlbɔdi.
Di tru tin bɔt di ‘High-Protein Diet’.
Yu go dɔn yɛri bɔt sɔm it dɛn we dɛn kin se kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn lɛk di Atkins Diet ɛn di Ketogenic Diet . Dɛn it ya kin mek yu nɔ gɛt bɔku kabɔhaydrɛt (stach) ɛn i kin mek yu it bɔku prɔtin ɛn fat.
Risach dɔn sho se dɛn it ya kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn fɔ shɔt tɛm. Bɔt di men prɔblɛm na dat bɔku pipul dɛn kin si am se i nɔ kin izi fɔ mek dɛn kɔntinyu fɔ it dis kayn it fɔ lɔng tɛm.
Dɔn bak, if wi pe atɛnshɔn pan prɔtin ɛn fat nɔmɔ ɛn kɔntrol wi it, wi kin mis ɔda impɔtant tin dɛn (vitamin ɛn minral) we wi bɔdi nid. Dis kin mek wi gɛt difrɛn wɛlbɔdi prɔblɛm dɛn.
- Taya
- Ed de at
- Diziz we pɔsin kin gɛt
- Bad breath we pɔsin kin blo
- Banbɛlɛ
So, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu fala ɛni spɛshal it. I kin gi yu di bɛst advays fɔ yu wɛlbɔdi prɔblɛm.
Mɛsej we dɛn kin kɛr go na os
- Protɛin tan lɛk di brik dɛn we de bil os. Protein impɔtant fɔ bil ɛn mek wi gɛt wɛlbɔdi mɔsul, ɔgan, skin, ɛn ia na wi bɔdi.
- I nɔ fayn fɔ it bɔku prɔtin, ɛn i nɔ fayn fɔ it smɔl. Fɔ it fayn it na di tin we impɔtant pas ɔl.
- Wi kin gɛt prɔtin frɔm animal it dɛn lɛk fish, chukchuk, ɛn eg, ɛn bak frɔm plant it dɛn lɛk lentil, chikip, grɛn bins, ɛn kash.
- Ridyus di mit dɛn we dɛn dɔn prosɛs lɛk sosish as mɔ as yu ebul.
- Nɔ fala di it dɛn we gɛt bɔku prɔtin we yu de si na di intanɛt fɔ lɔs yu wet if yu nɔ gɛt dɔktɔ advays. Tɔk to yu dɔktɔ bɔt ɛnitin.
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