If yu na pɔsin we de go jim ɔ pɔsin we de tray fɔ gɛt wɛlbɔdi, yu go mɔs dɔn yɛri di wɔd ‘protɛin’ ɔltɛm, nɔto so? Fɔ lɔs wet, bil mɔsul... wi de tɔk bɔt prɔtin fɔ ɔltin. Bɔt yu no se tu kayn prɔtin de? Dɛn na animal prɔtin ɛn plant prɔtin. Tide, wi go tɔk bɔt di difrɛns bitwin di tu, di gud ɛn bad tin dɛn, ɛn wetin rili bɛtɛ fɔ yu bɔdi.
Wetin rili na prɔtin? Di stori bɔt amino asid dɛn
Fɔ tɔk am simpul wan, di prɔtin na di tin dɛn we de mek wi bɔdi de bil. Jɔs lɛk aw wi nid brik fɔ bil wɔl, na so di prɔtin dɛn impɔtant fɔ bil ɔltin na wi bɔdi, lɛk di mɔsul dɛn, ɔmon dɛn, ɛn ɛnzaym dɛn. dis protin dεm na sכm sכm mכlikul dεm we dεn kכ l amino asid .
Tink bɔt amino asid dɛn lɛk bidz dɛn we gɛt bɔku bɔku kɔlɔ. dis bidz dεm de jכyn tכgeda fכ mek difrεn kayn protin dεm. Wi bɔdi nid lɛk 20 kayn amino asid dɛn. Wi bɔdi kin mek 11 pan dɛn tin ya. Bɔt di ɔda 9 kayn dɛn nɔ go ebul fɔ mek wi bɔdi. Wi fɔ gɛt dɛn frɔm it. di 9 amino asid dεm we wi nid fכ gεt frכm it dεn kכl dεm "Essential Amino Acids" .
Wetin na "komplit protin"? dat min se if it gεt כl di 9 imכtant amino asid dεm, na komplit protin sכs.
di tu men grup dεm fכ di protin dεm: animal εn plant protin dεm
Tu men we de we wi kin gɛt prɔtin: animal it ɛn plant it. sכm sכm sכm difrεns dεm de pan di protin we de insay dεn tu. Lɛ wi tek wan luk pan wetin dɛn bi.
| Di kwaliti we pɔsin gɛt | Protɛin we de na animal dɛn | Protɛin we de na di plant dɛn |
|---|---|---|
| Fɔ kɔmplit | di mכst dεm na "kכmplit protin dεm," we min se dεn gεt כl di 9 imכtant amino asid dεm. | כl dεm na "inkכmplit protin dεm." Dɛn de mis wan ɔ tu pan di impɔtant amino asid dɛn. (Bɔt sɔm tin dɛn de we nɔ de de.) |
| Sɔs dɛn we de | Mit (chikin, bif, bɔd), fish, eg, milk ɛn dairy prodakt (yogɔt, chiz). | Ligim (lentil, chikip, grɛn bins, soya), nɛt (kash, pinat), grens, vɛjitebul, ɛn ɔda tin dɛn Kwinoa, tofu, ɛn ɔda tin dɛn na kɔmplit prɔtin. |
| Ɔda tin dɛn we de mek pɔsin gɛt tin fɔ it | I gɛt bɔku vaytamɛn B12, vaytamɛn D, hεm ayɔn, ɛn zink. | I gɛt bɔku fayv, antiɔksidant, ɛn faytokɛmikɛl. |
Wetin na di bɛnifit dɛn we plant prɔtin gɛt?
Sɔntɛm us kayn prɔtin yu de it impɔtant pas ɔmɔs prɔtin yu de it. Bɔku bɛnifit dɛn de fɔ wɛlbɔdi we pɔsin de it tin we gɛt prɔtin we dɛn mek wit plant.
- Protekshɔn pan at sik: We dɛn rivyu sɔm stɔdi dɛn dɔn sho se pipul dɛn we de fala vegetarian/vegan it gɛt 30% smɔl risk fɔ day wit at sik pas di wan dɛn we de it mit. Dis na bikɔs di it dɛn we dɛn mek wit plant nɔ gɛt bɔku sɛtyuret fat, ayɛn, ɛn ɔmon.
- Fɔ protɛkt yusɛf frɔm kansa: If yu it tin dɛn we gɛt bɔku plant dɛn, dat kin mek yu nɔ gɛt kansa. Dɛn dɔn si se faytokɛmikɛl dɛn we dɛn kin fɛn na plant dɛn kin ɛp fɔ mek dɛn nɔ gɛt kansa. Dɔn bak, plant it dɛn gɛt bɔku fayv, we de ɛp fɔ kɔntrol di bɔdi wet ɛn fɔ mek di bɔdi gɛt wɛlbɔdi.
- Ridyus di risk fɔ gɛt strok: If yu it fayn it we gɛt plant, i kin ridyus di risk fɔ gɛt strok bay lɛk 10%. "Healthy plant-based diet" ya min it we gɛt bɔku vɛjitebul, ful gren, ɛn ligɛm, ɛn we nɔ gɛt bɔku rifin grens ɛn ad shuga.
- Protekshɔn frɔm Tayp 2 Dayabitis: Pipul dɛm wae de abop pan plant-based it kin gɛt smɔl risk fɔ gɛt tayp 2 dayabitis we yu kɔmpia am wit di wan dɛm wae de it bɔrku animal prɔtin.
So wetin na di bɛnifit ɛn risk dɛn we animal prɔtin gɛt?
Pan ɔl we plant prɔtin gɛt bɔku bɛnifit, animal prɔtin nɔ bad atɔl. Ɛspɛshali animal prɔtin we nɔ gɛt bɔku fat.Sɔm bɛnifit dɛn de bak fɔ sɔs. Fɔ ɛgzampul, fɔ di wan dɛn we kin chenj rɛd mit wit tin dɛn lɛk chukchuk ɛn fish, dɛn kin:
- Di risk fɔ gɛt tayp 2 dayabitis nɔ bɔku.
- Di risk fɔ gɛt at sik nɔ kin bɔku.
- Di risk fɔ gɛt kansa na di kɔlon, bɛlɛ, pankrias, ɛn prɔstat nɔ bɔku.
- I izi fɔ kɔntrol di bɔdi wet.
Bɔt yu fɔ no bɔt dis prɔblɛm!
Di tin we impɔtant pas ɔl na dat fɔ it rɛd mit (lɛk bif, bɔd) ɛn mit we dɛn dɔn prosɛs (lɛk sosish, bekin) ɔltɛm nɔ kin rili fayn fɔ yu.
Wan stɔdi we dɛn du pan pas 100,000 pipul dɛn sho se if yu it wan ɛkstra savis fɔ rɛd mit ɛvride, dat kin mek yu day bay 13%, ɛn if yu it ɛkstra mit we dɛn dɔn prosɛs, dat kin mek yu gɛt mɔ prɔblɛm bay 20%.
So, we yu de pik animal prɔtin, i fayn fɔ lɛ yu nɔ it rɛd mit ɛn mit we dɛn dɔn prosɛs ɛn put chukchuk, fish, eg, ɛn dairy fɔs.
If yu jɔs de it tin dɛn we gɛt plant, yu fɔ tink bɔt dɛn tin ya
Fɔ mek yu gɛt di bɛnifit dɛn we yu kin it we yu de it tin dɛn we gɛt plant, yu nid fɔ it difrɛn it dɛn we gɛt plant dɛn we gɛt wɛlbɔdi . di it dεm we dεn prכsεs we dεn lεbul se "plant-based" εn we lod wit shuga εn fεt nכ go gi yu di nyutriεnt dεm we yu nid. If yu na pɔsin we de mek plant, yu fɔ tek tɛm mɔ bɔt dɛn tin ya we de mek yu bɔdi fayn:
- Zink we dɛn kɔl Zinc
- Vitamin B12 - Dis nכ kin fכnshכn nכmal wan na plant it dεm.
- Protein (bay we yu tek difrɛn kayn dɛn) .
- Kalsiɔm we dɛn kɔl
- Vitamin D we gɛt di sik
Na sɔm tin dɛn ya yu kin du fɔ mit dɛn tin ya we yu nid fɔ it:
- Krio difrɛn difrɛn tin dɛn: Bifo yu it di sem kayn vɛjitebul ɛn ɔyl, ad difrɛn kayn ligɛm (lɛnti, chikip, pis, soya), nɛt, ɛn grens to yu it. Dis we ya, yu kin gɛt di amino asid we nɔ de na wan it frɔm ɔda wan.
- Fɔtifyed it dɛm: Drink plant milk lɛk soya milk wit ad kalsiɔm ɛn vaytamɛn D. Yuz prɔdak dɛm lɛk nyutrishɔn yist wit ad vaytamɛn B12.
- Dak grɛn lif vɛjitebul: Dak grɛn lif vɛjitebul lɛk spinach, kale, ɛn kɔla grɛn na gud sɔs fɔ kalsiɔm.
I bɛtɛ ɔltɛm fɔ tɔk to yu dɔktɔ bifo yu mek ɛni big chenj na yu it, mɔ if yu gɛt sik.
Mɛsej we dɛn kin kɛr go na os
- di protin na amino asid dεm εn i implεnt fכ di bכdi. 9 "essential amino acid" dεm de we wi fכ gεt frכm it.
- di animal protin gεt כl dεn 9 amino asid dεm ya. Bɔt, rɛd mit ɛn mit we dɛn dɔn prosɛs kin gɛt prɔblɛm wit yu wɛlbɔdi.
- Plant protin rili gud fɔ di at ɛn kansa prɛvɛnshɔn. Bɔt fɔ gɛt ɔl di amino asid dɛn we yu nid, yu nid fɔ it wan miks pan difrɛn kayn plant it dɛn (gren, ligɛm, nɛt).
- Di bɛst we fɔ sɔlv di prɔblɛm na fɔ balans di we aw dɛn de du tin. Ridyus rɛd mit ɛn ad chukchuk, fish, eg, ɛn difrɛn plant prɔtin dɛn to yu it.
- If yu rili abop pan plant it, mek shɔ se yu tek kia ɔf tin dɛn lɛk vaytamɛn B12, zink, ɛn kalsiɔm.
- Bifo yu mek ɛni big chenj pan di it dɛn we yu de it, tɔk to yu dɔktɔ fɔ advays yu.
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