Aw fɔ gɛt prɔtin we yu nɔ gɛt mit ɛn fish? (Protein fɔ pipul dɛn we nɔ de it bif ɛn pipul dɛn we nɔ de it it)

Yu na pɔsin we nɔ de it mit ɛn fish? Ɔ yu de tink fɔ bi vegetarian fɔ wɛlbɔdi rizin, rilijɔn, ɔ fɔ lɛk animal? Dis tɛm ya, bɔku pipul dɛn de tɔn to vegetarian ɔ vegan it. Bɔt di big kwɛstyɔn we bɔku pipul dɛn gɛt na, "Aw yu go gɛt di prɔtin we yu nid if yu nɔ gɛt mit ɛn fish?" Nɔ wɔri, i nɔ at lɛk aw yu tink. Lɛ wi fɛn ɔltin bɔt am tide.

Udat na dis ‘Vegetarian’?

Fɔ tɔk am simpul wan, ‘vegetarian’ na pɔsin we nɔ de it animal tin dɛn lɛk mit, fish, ɛn bɔd. Bɔt sɔm difrɛns dɛn de. Sɔm pipul dɛn kin it eg ɛn tin dɛn we dɛn mek wit milk (milk, yogɔt, chiz), ɛn ɔda wan dɛn nɔ kin it am atɔl. Bɔku tɛm, sɔmbɔdi kin disayd fɔ bi vegetarian fɔ dɛn rizin ya:

• Tink bɔt yu wɛlbɔdi: Protɛkt yusɛf frɔm sɔm sik dɛn .
• Tink bɔt di envayrɔmɛnt: Ridyus di impak we animal mɛn de gɛt pan di envayrɔmɛnt.
• Di tin dɛn we dɛn biliv pan rilijɔn: Akɔdin to wetin dɛn rilijɔn de tich.
• Bikɔs ɔf lɔv ɛn sɔri-at fɔ animal dɛn (Animal rights).

So, wetin na di bɛst we fɔ gɛt prɔtin we yu nɔ gɛt mit?

Imajin se yu nɔ de it mit ɔ fish. Bɔt yu nid prɔtin fɔ mek yu strɔng ɛn gɛt wɛlbɔdi. Laki, plɛnti supamakit dɛn de na di wɔl we gɛt plant dɛn we ful-ɔp wit prɔtin. Lɛ wi tek wan luk pan wetin dɛn bi.

Udat na ‘vegan’?

Okay, naw mek wi si udat na 'Vegan'. ‘Vegan’ na pɔsin we de go wan step fɔ go bifo pas ‘Vegetarian’. Dat min se dɛn nɔ de it ɛnitin we dɛn mek wit animal.

Aw vegan go gɛt prɔtin?

Bikɔs ‘vegan’ nɔ de it dairy ɔ eg, dɛn nid fɔ tek tɛm smɔl bɔt prɔtin. Bɔt nɔ wɔri, dɛn gɛt fayn fayn prɔtin sɔs dɛn bak.

• Tofu ɛn Tempeh: Dɛn mek dɛn ɔl tu wit soya. Dɛn kin mek tofu wit soya milk. Dɛn kin mek tempeh wit wan ol soya bin we dɛn dɔn fɛmɛnt. Dɛn tu gɛt bɔku prɔtin . Wan kɔp tempeh gɛt lɛk 34 gram prɔtin.
• Seitan: Dɛn kin mek dis wit gluten, we na wan prɔtin we de insay wit flawa. I tan lɛk mit ɛn di we aw i tan, we mek i fayn fɔ tek di ples fɔ mit.
• Ligim ɛn nɛt: Na impɔtant pat pan vegan in it. Yu kin gɛt bɔku pan yu prɔtin we yu kin gɛt ɛvride frɔm tin dɛn lɛk chikip, pis, ɛn lentil.
• Edamame: Dis na soya bin pod we dɛn dɔn bɔy, we gɛt shel. Dɛn gɛt bɔku prɔtin ɛn bɔku impɔtant amino asid dɛn.
• Soya milk ɔ oat milk: Dɛn kin yuz dɛn tin ya insted ɔf kaw milk. Mɔ di soya milk gɛt bɔku bɔku prɔtin.

Animal prɔtin? Plant prɔtin? Wetin na di difrɛns?

Dis na prɔblɛm we bɔku pipul dɛn gɛt. Protein na tin we wi bɔdi nid bɔku bɔku wan. Na wetin de gi wi wi:

• I de bil mɔsul ɛn bon dɛn.
• I de mek di bɔdi we dɔn pwɛl.
• I de ɛp fɔ kɛr ɔksijɛn go na di blɔd.
• I de ɛp fɔ digest ɛn fɔ rigul di ɔmon .

di protin na 20 sכm sכm bildin blכk dεm we dεn kכl amino asid . We wi it prɔtin, wi bɔdi kin brok dɛn amino asid dɛn de ɛn gɛda dɛn bak di we aw di bɔdi nid dɛn.

• Animal Protein: dεn kכl dis ‘komplit protin’ biכs wi kin gεt כl di 9 imכtant amino asid dεm we wi bכdi nid frכm wan it (e.g. mit, eg).
• Plant Protein: Bɔku plant protin dɛn ‘nɔ kɔmplit’ . Dat min se wan plant nɔ gɛt ɔl di impɔtant amino asid dɛn. Bɔt di impɔtant tin na dat, we yu it difrɛn plant it dɛn (e.g., rays wit lentil, vɛjitebul), yu kin gɛt ɔl di amino asid dɛn we yu nid.

Bɔku tɛm, di animal in prɔtin gɛt bɔku fat, kalori, ɛn sɔdiɔm (sɔl). If yu fala plant-based it, i go mɔs protɛkt yu frɔm sik dɛn lɛk at sik, dayabitis, ɛn fat. If yu gɛt ɛnitin we de mɔna yu bɔt yu it, mɔ di prɔtin we yu nid, i bɛtɛ fɔ tɔk to yu dɔktɔ ɔ pɔsin we sabi bɔt it. protin, vegetarian, vegan, plant protin, animal protin, nyutrishɔn, it fayn, protin, vegetarian, vegan, nyutrishɔn, it fayn