Gym kal thin i ni em? A nih loh leh hrisel leh fit taka awm tum mi i ni em? Tichuan ‘protein’ tih thumal hi i hre reng mai thei. Thenkhatin protein tam tak ei tur a ni an ti a, thenkhat chuan a tha lo an ti bawk. A chanchin dik tak chu eng nge ni? Kan taksa tan protein hi engtiang chiahin nge a pawimawh? Vawiin hian thumal awlsam takin sawi ila.
Engvangin nge protein hi kan taksa tan a pawimawh em em?
A awlsam zawngin sawi ila, protein hi kan taksa siamtu bulpui ber a ni. I taksa chu in angin han mitthla teh. He in sakna tur hi protein hi a ni. Kan taksaah hian protein chi hrang hrang 10,000 chuang a awm a, chu chu taksa peng hrang hrang atanga taksa ruh, tissue, ruh, vun leh sam thlengin a awm a ni.
Chu mai ni lovin protein hian hna pawimawh dang tam tak a thawk a:
- Energy pek: Kan taksa mamawh chakna siam chhuahna kawngah protein hi a pawimawh hle.
- Oxygen transport: Thisena oxygen chu taksa pum puiah a phurh luh theih nan a pui.
- Natna laka invenna: Protein hian kan taksa chhunga hrik lutte dotu antibody siam a pui a. Tin, kan cell te a ti hrisel a, cell thar siam turin min pui bawk.
- I taksa rihna tihtlem nan a pui: Protein tamna ei hian i rilru a ti hah a, chu chuan riltamna a tiziaawm a, taksa rihna tihtlem nan a pui bawk.
Ni khatah protein engzat nge kan mamawh?
Hei hi mi tam takin zawhna an zawh thin a ni. Protein kan neih tlem chuan eng nge thleng ang? Kan taksa tissue te chu a chhe tan a, a bik takin muscle te chu a chak lo thei a, atrophy thei bawk .
Mahse, an sawi angin, "Engkim hi a tha lo lutuk." Chu thu chu protein-ah pawh a hman theih. I mamawh aia tam protein i ei chuan i taksain a hmang thei dawn lo. Tichuan, chu protein extra chu taksaah thau angin a awm thei ta a ni.
A awlsam zawngin sawi ila, nitin kan calorie zawng zawng atanga 10% leh 35% inkar protein hian a siam tur a ni. Exercise i tih chuan (e.g., cycle khalh, rit phurh, tlan) chuan calorie tam zawk i mamawh mai thei a, mahse i protein mamawh chu chutiang zat chhungah chuan a awm reng tur a ni.
Kum 40 kan tlin hnuah chuan kan taksa ruhte hi a pianphungah a tlahniam deuh tan thin. Damdawi lam hawi chuan hei hi sarcopenia an ti a. Hei vang hian i upa deuh deuh chuan protein tlem tal i mamawh mai thei. I thau lutuk a nih chuan ni khata protein i ei tur zat tur chungchanga thurawn tha ber chu i doctor emaw dietitian emaw hnen atangin a ni .
A hnuaia table hian ni khata protein i mamawh zat chu rough idea a pe thei che a ni.
| Kum hrang hrang | Nitin protein mamawh entirnan |
|---|---|
| Naupang kum 4 hnuai lam | Egg 1 vel emaw chickpeas cooked cup 1/4 vel emaw a ni. |
| Naupang kum 4-8 inkar | Egg 1-2, sangha te tak te, emaw lentils cooked cup 1/2 ang chi thil. |
| Naupang kum 9-13 inkar te | Vawk chi khat, artui 2, emaw bawnghnute glass khat ang chi thil. |
| Naupang tê tê leh puitling tan | Nitin protein source hrang hrang, sangha, vawk, artui, bawnghnute atanga siam, leh legumes (lentils, chickpeas) te inzawmkhawm ei a pawimawh. |
Protein chi hrang hrang tha ber berte chu engte nge ni?
Protein hi kawng lian pahnih hmangin kan hmu thei a, chungte chu rannung protein leh thlai protein te an ni. An pahnih hian kan taksa tan an pawimawh hle.
| Protein atanga lo chhuak a ni | Entirnan |
|---|---|
| Rannung Protein a awm |
|
| Thlai Protein a awm |
|
Plant-based protein chauh ei mah la, i taksa mamawh protein zawng zawng chu i hmu thei tho. A pawimawh ber chu i taksa mamawh amino acid zawng zawng a hmuh theih nan plant-based protein chi hrang hrang ei hi a ni.
Pawimawh tak: Sa processed sausage, bacon, leh meatballs te atanga protein ei hi a theih ang angin tihtlem rawh. Hengte hian thil hrisel lo tak tak a keng tel thei a ni.
‘High-Protein Diet’ chungchanga thudik tak chu.
Diet thenkhat, i taksa rihna tihtlem nan a pui thei tih i hre tawh mai thei, Atkins Diet leh Ketogenic Diet . Heng ei leh in te hian carbohydrates (starch) a tikhawtlai a, protein leh thau i ei tam bawk.
Research atanga a lan dan chuan heng diet te hian hun rei lote chhungin i taksa rihna tihtlem nan a pui thei che a ni. Mahse buaina ber chu mi tam tak chuan he ei leh in hi hun rei tak chhunga zawm harsa an ti thin.
Tin, protein leh thau chauh kan ngaihtuah a, kan ei leh in kan thunun chuan kan taksa mamawh nutrient pawimawh dang (vitamins leh minerals) kan hloh mai thei bawk. Hei hian hriselna lama harsatna hrang hrang a thlen thei a ni.
- Chau
- Lu na
- Luak chhuak thei
- Thâwk rimchhia
- Ek khal
Chuvangin ei leh in bik i zawm hmain doctor nen inbiakna neih hmasak a pawimawh hle . I hriselna dinhmun atan thurawn tha ber ber a pe thei che a ni.
Take-Home Thuchah a ni
- Protein hi in sakna brick ang a ni. Kan taksaa taksa ruh, taksa peng, vun leh sam hrisel siam leh vawn that nan protein hi a pawimawh hle.
- Protein ei tam hi a tha lo a, ei tlem lutuk pawh a tha lo. Ei leh in inthlau tak ei hi a pawimawh ber a ni.
- Ran chaw, sangha, vawk, leh artui atanga protein kan hmu thei a, chubakah thlai ei tur, lentils, chickpeas, green beans, leh cashew te pawh kan hmu thei bawk.
- Sausage ang chi sa processed te chu a theih ang anga tihtlem tur a ni.
- Damdawi lam thurawn tel lo chuan i taksa rihna tihtlem nan online-a protein tamna ei i hmuhte chu zawm suh. I doctor nen eng thil pawh sawipui rawh.
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