Wi ɔl no se wi bɔdi kin gɛt trɛnk frɔm di it we wi de it. Tri men tin dɛn de we de gi dis ɛnaji. Dɛn na kabɔhaydrɛt , fat, ɛn prɔtin. Wi kin kɔl dɛn tin ya makronutriɛnt. Pan dɛn tin ya, di prɔtin na di tin we impɔtant pas ɔl ɛn i nɔ nid fɔ de fɔ wi bɔdi. Bɔt i sɔprayz fɔ no se wi bɔdi nɔ ebul fɔ kip di prɔtin. So, wi nid fɔ gɛt di prɔtin we wi nid frɔm di it we wi de it ɛvride.
Wetin mek prɔtin impɔtant to wi?
Fɔ tɔk am simpul wan, di prɔtin dɛn tan lɛk di tin dɛn we de mek wi bɔdi de bil. Dɛn mek dɛn wit smɔl smɔl yunit dɛn we dɛn kɔl amino asid. sכm kayn protin, lεk di wεy protin, gεt כl di nayn imכtant amino asid dεm.
Di savis we prɔtin de gi wi bɔdi nɔto smɔl tin. Jɔs tink bɔt...
- Fɔ mek di mɔsul ɛn tisu dɛn gro ɛn ripɛnt: Protɛin impɔtant fɔ mek yu bil bak we yu de du ɛksɛsayz ɔ we yu gɛt smɔl injuri.
- fכ mek εnzym dεm εn כmon dεm : Protεin na di men bildin blכk fכ εnzym εn כmon dεm we de kכntro plεnti prכsεs dεm na wi bכdi.
- Gi ɛnaji: Lɛk kabɔhaydrɛt ɛn fat, di bɔdi de yuz prɔtin bak fɔ mek ɛnaji we nid de.
Nɔto dat nɔmɔ, prɔtin impɔtant fɔ mek ɔltin gro ɛn liv fayn fayn wan frɔm wi ia, nel, skin, blɔd, ɛn katilej.
Naw yu go mɔs de wɔnda, "So aw bɔku prɔtin a nid fɔ wan de?" Di kayn prɔtin we yu rili nid dipen pan yu wet, yu ej, ɛn aw yu de du tin. So, di bɛst we fɔ no di rayt prɔtin fɔ yu na fɔ tɔk to yu famili dɔktɔ, aka Dɔkta.
Na avrej, big pɔsin nid lɛk 7 gram prɔtin fɔ ɛvri 20 pawn we in bɔdi wet. Dat min se pɔsin we we 140 pawn (lɛk 63 kilogram) nid lɛk 50 gram prɔtin fɔ wan de.
Wetin na di bɛst tin dɛn we kin mek pɔsin gɛt prɔtin?
Bɔku it dɛn de we gɛt prɔtin. Bɔt sɔm kin gɛt wɛlbɔdi pas ɔda wan dɛn. Fɔ ɛgzampul, fish, bins, ɛn lentil bɛtɛ pas mit dɛn we dɛn dɔn prosɛs lɛk sosish ɛn ɔt dɔg. Rɛd mit lɛk bif ɛn bɔd naI gɛt bɔku sɛtyuret fat . Dis kin mek yu gɛt bɔku bɔku kɔlɔstrel ɛn i kin mek yu gɛt at sik . So if yu it rɛd mit, i fayn fɔ it am smɔl smɔl , nɔto ɔltɛm.
Na sɔm it dɛn we gɛt wɛlbɔdi ɛn we gɛt bɔku prɔtin.
| Di kayn it we dɛn kin it | Diskripshɔn ɛn di tin dɛn we de insay di prɔtin |
|---|---|
| Fish | Wan pan di bɛst we fɔ gɛt prɔtin. Salmon gɛt 17 gram prɔtin insay 3 ɔns. Kɔd gɛt 15 gram. Apat frɔm dat, fish gɛt bɔku tin dɛn bak lɛk omega-3 fat asid ɛn vaytamɛn D. |
| Fɔl | I rili pɔpul bitwin wi na Sri Lanka. 4 כns kכkכ in bכdi we nכ gεt skin gεt 26 gram protin. 3 ɔns tik mit gɛt 25 gram prɔtin. |
| Binch dɛn | Soya bin gɛt 31 gram prɔtin fɔ wan kɔp! Ligim lɛk chikip, kidni bins, ɛn blak bins gɛt bɔku prɔtin bak. Dɛn gɛt bɔku fayv bak, we kin ɛp fɔ kɔntrol angri. |
| Lɛntil dɛn | Na wan step na wi os. Wan kɔp lentil we dɛn dɔn kuk gɛt lɛk 18 gram prɔtin. I gɛt bɔku fayv bak. |
| Eg dɛn | di mכtalman in protin we de insay eg de insay di wayt dεm. dεn na komplit protin, we min se dεn gεt כl di 9 imכtant amino asid dεm. |
| Nat lɛk kash ɛn pinat | Almɔnd ɛn pistachio gɛt 6 gram prɔtin pan wan ɔns (lɛk 28 gram). Bɔt yu nid fɔ tink bɔt di kalori dɛn we yu de frɛy dɛn wit sɔl ɛn ɔyl. |
| Tin we dɛn yuz milk mek | Bɔku chiz dɛn gɛt bɔku fat, bɔt wan kɔp kɔtjɛt chiz we nɔ gɛt bɔku fat gɛt 24 gram prɔtin ɛn bɔku kalsiɔm. |
Kwik ɛn izi snek dɛn we gɛt bɔku prɔtin
Yu nɔ nid fɔ it prɔtin bar we yu angri smɔl na lanch. If yu plan smɔl, yu kin mek wan fayn snek we gɛt fayn fayn tin dɛn na os.
Skyr
Dis na dairy prodak we fiba yogɔt. Wan kɔp Skyr gɛt lɛk tu tɛm pas di prɔtin (lɛk 15 gram) pas di yogɔt we nɔ gɛt bɔku fat ɔltɛm. Yu kin inkrisayz di protin we de insay yu mɔ bay we yu ad sɔm chia sid dɛn.
Hummus we dɛn kɔl Hummus
Dis krim dip we dɛn mek wit kuk chikip fayn wit vɛjitebul pis (karɔt, kɔkumba). 2/3 kכp hummus gεt lεk 7 gram protin.
Edamame we de na di wɔl
Dis de tɔk bɔt soya bin we de insay pɔd. Yu kin it dɛn bay we yu bɔyl dɛn insay wata we gɛt sɔl. Edamame gɛt bɔku bɔku prɔtin, we na lɛk 18 gram pan wan kɔp.
Fried chikpis
Tek tin chikip, dreyn di wata, ad smɔl ɔliv ɔyl, sɔl, ɛn chili flɛks, ɛn bek am na ɔvin (200 digri sɛlshiɔs) fɔ 20-30 minit. Af kɔp pan dɛn tin ya gɛt lɛk 7 gram prɔtin.
Tuna ɛn krak krak
Wan tin we dɛn kɔl tuna we de insay wata gɛt lɛk 27 gram prɔtin. Dis na fayn snek we yu it am wit sɔm krak krak we dɛn mek wit ful-ɔp.
Nat Bɔta
It lɛk tu tebul spɔnj pinat bɔta we nɔ swit ɔ amɔnd bɔta wit apul slais ɔ sɛli stik. Dis go gi yu lɛk 7 gram prɔtin.
Mɛsej we dɛn kin kɛr go na os
- Protɛin na impɔtant tin fɔ yu wan ol bɔdi, ivin yu mɔsul dɛn, yu skin, yu ia, ɛn yu nel dɛn.
- Bikɔs wi bɔdi nɔ kin ebul fɔ kip di prɔtin, i rili impɔtant fɔ gɛt am frɔm di tin dɛn we wi de it ɛvride.
- We yu de gɛt prɔtin, pik it dɛn we gɛt wɛlbɔdi lɛk fish, chukchuk, eg, lentil, ɛn bins instead fɔ it mit we dɛn dɔn sizin.
- We yu fil angri insay di de, if yu it simpul snek we gɛt bɔku prɔtin, dat kin ɛp yu fɔ gɛt trɛnk fɔ lɔng tɛm.
- If yu nɔ shɔ bɔt di rayt prɔtin we yu nid, nɔ ɛva shem fɔ aks yu dɔktɔ advays .
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