Rannung Protein a awm em? Thlai Protein a awm em? Taksa tan eng nge tha tak tak? (Ramsa Protein vs Thlai Protein)

Gym kal emaw, hrisel taka awm tum emaw i nih chuan ‘protein’ tih thumal hi i hre fo tawh ngei ang, a dik em? Weight tihtlem, muscle siam... engkim atan protein kan sawi thin. Mahse, protein hi chi hnih a awm tih i hria em? Rannung protein leh thlai protein an ni. Vawiin hian an pahnih inthlauhna te, a thatna leh that lohna te, i taksa tana tha ber tur dik tak kan sawi dawn a ni.

Protein chu eng nge ni tak tak? Amino acids chanchin

A awlsam zawngin sawi ila, protein hi kan taksa siamtu a ni. Bang siam nan brick a mamawh ang bawkin, protein hi kan taksa chhunga thil awm zawng zawng siamna atan a pawimawh hle a, chutah chuan taksa ruh, hormone leh enzyme te pawh a tel a ni. Heng protein te hi molecule te tak te amino acid an tih atanga siam an ni .

Amino acid hi bead rawng hrang hrang angin ngaihtuah rawh. Heng beads te hi an inzawm khawm a, protein chi hrang hrang an siam a ni. Kan taksa hian amino acid chi 20 vel a mamawh a. Kan taksa hian heng zinga 11 hi a siam thei a ni. Mahse a bak chi 9 te hi kan taksain a siam thei lo. Chaw atanga kan hmuh a ngai a ni. Chaw atanga kan hmuh tur amino acid 9 te hi "Essential Amino Acids" an ti a.

Protein pawl lian ber pahnih: ran leh thlai protein

Protein kan hmuh dan tlangpui pahnih a awm a, chungte chu ran chaw leh thlai chaw te an ni. Heng pahnih protein awm danah hian danglamna tlem a awm a. Eng nge an nih i han thlir teh ang.

Plant protein hian eng hlawkna nge a neih?

Eng protein nge i ei tih hi protein engzat nge i ei tih aiin a pawimawh zawk mai thei . Plant-based protein diet hman hian hriselna atana hlawkna tam tak a nei a ni.

• Lung natna laka invenna: Zirna engemaw zat thlirletnaah chuan vegetarian/vegan diet zawmtute hian sa ei thinte aiin thinlung natna avanga thihna hi 30% in an hniam zawk tih hmuhchhuah a ni. Hei hi a chhan chu thlai atanga siam ei tur hian saturated fats, iron leh hormone a tlem zawk vang a ni.
• Cancer laka invenna: Thlai chaw tamna ei hian cancer vei theihna a ti tlem a ni. Thlai chi hrang hranga phytochemicals hmuhchhuah te hian cancer laka invenna a pui tih hmuhchhuah a ni. Tin, thlai ei tur hian fiber a pai tam hle a, hei hian taksa rihna a control a, chaw ei hriselna a vawng reng bawk.
• Stroke hlauhawmna tihziaawm: Thlai atanga siam chaw hrisel ei hian stroke hlauhawmna chu 10% velin a tihniam thei a ni. Hetah hian "healthy plant-based diet" tih hian thlai, whole grains, leh legumes tamna, refined grains leh added sugars tlem te a kawk a ni.
• Type 2 Diabetes laka invenna: Thlai atanga siam chaw ei ringawt te hian rannung protein tam tak ei thin te nen khaikhin chuan type 2 diabetes vei an tlem zawk.

Chuti a nih chuan rannung protein hian eng hlawkna leh hlauhawmna nge a neih?

Thlai protein hian hlawkna tam tak a neih laiin, rannung protein erawh a chhe vek lo. A bik takin rannung protein thau tlem.Source atanga hlawkna engemaw zat a awm bawk. Entirnan, sa sen aiah vawk leh sangha ang chi thil hmanga thlak thinte tan chuan:

• Type 2 diabetes vei theihna a tlem hle.
• Lung natna vei theihna a tlem hle.
• Colon, pum, pancreatic, leh prostate cancer vei theihna a tlem hle.
• Taksa rih zawng control a awlsam hle.

Mahse, he risk hi hre reng ang che!

A pawimawh ber chu sa sen (bawngsa, vawk sa ang chi) leh sa processed (sausage, bacon ang chi) ei fo hi a hrisel vak lo.

Chuvangin, rannung protein kan thlan dawnin sa sen leh sa processed meat tihtlem a, ar, sangha, artui, leh bawnghnute te dah pawimawh hmasak hi a finthlak hle.

Thlai chi chauh i ei chuan heng thilte hi ngaihtuah ngei ang che

Thlai atanga ei leh in hlawkna hmu tur chuan thlai ei tur hrisel chi hrang hrang i ei a ngai a ni . Processed foods "plant-based" tia ziak, sugar leh thau tamna chuan i mamawh nutrients a pe dawn lo che. Plant-based mi i nih chuan a bik takin a hnuaia nutrients te hi i fimkhur tur a ni:

• Zinc a ni
• Vitamin B12 - Hei hi thlai chawah hian a pianphungah hmuh tur a awm lo.
• Protein (chi hrang hrang ei hmanga) .
• Calcium a ni
• Vitamin D a ni

Heng ei leh in mamawh phuhrukna atana i tih theih thenkhat chu hetiang hi a ni:

• Chi hrang hrang siam rawh: Thlai leh thlai chi khat ei ai chuan i eitur ah hian legumes chi hrang hrang (lentils, chickpeas, peas, soy), nuts, leh grains te dah la. Chutiang chuan ei tur pakhata amino acid tlakchham chu ei tur dang atangin i hmu thei ang.
• Fortified foods: Plant milks soy milk ang chi calcium leh vitamin D dah tel in in tur a ni a, nutritional yeast ang chi product ah vitamin B12 dah tel tur a ni.
• Dark green leafy vegetables: Dark green leafy vegetables, spinach, kale, leh collard greens te hi calcium tha tak a ni.

I ei leh in lama inthlak danglamna lian tham i siam hmain i doctor nen inbiakna neih hmasak a tha ber fo a, a bik takin damdawi lam harsatna i neih chuan.