Kan taksa hian kan ei leh in atang hian chakna a hmu tih kan hre vek. He chakna petu hi nutrient lian pathum a awm a. Carbohydrates , thau, leh protein te an ni. Hengte hi macronutrients kan ti a. Chung zingah chuan protein hi kan taksa tana pawimawh ber leh mamawh loh ber a ni. Mahse mak tak maiin kan taksa hian protein a khawlkhawm thei lo. Chuvangin nitin kan ei leh in atanga protein mamawh zat kan hmuh a ngai a ni.
Engvangin nge protein hi kan tan a pawimawh em em?
A awlsam zawngin sawi ila, protein hi kan taksa siamtu ang mai a ni. Unit te tak te, amino acid an tih atanga siam an ni. Protein chi thenkhat, whey protein ang chi te hian amino acid pawimawh 9 te hi a nei vek a ni.
Protein hian kan taksa tana service a pek hi thil tenawm tak a ni lo. Ngaihtuah teh...
- Muscle leh tissue than leh siamthatna atan: Exercise i tih emaw, hliam tenau i neih emaw a nih chuan protein hi siam that lehna atan a pawimawh hle.
- Enzyme leh hormone siam nan : Protein hi enzyme leh hormone siamtu ber a ni a, chu chuan kan taksaa thil thleng tam tak a thunun a ni.
- Energy pe: Carbohydrates leh thau ang bawkin taksa pawhin a mamawh hunah chakna siam turin protein a hmang bawk.
Chu mai ni lovin, kan sam, nail, vun, thisen, leh cartilage atanga engkim te thanlenna leh hrisel taka dam khawchhuahna atan protein hi a pawimawh hle.
Tunah chuan, "Chuti a nih chuan ni khatah protein engzat nge ka mamawh?" Protein i mamawh tak tak zat chu i rihna, kum leh i active danah a innghat a ni. Chuvangin, i tana protein dik tak hriat theihna kawng tha ber chu i chhungkaw doctor, aka Dr.
A vaiin puitling pakhat hian a taksa rih zawng pound 20-ah protein gram 7 vel a mamawh a ni. Chumi awmzia chu pound 140 (kilogram 63 vel) rit chuan ni khatah protein gram 50 vel a mamawh tihna a ni.
Protein source tha ber berte chu engte nge ni?
Protein awmna ei tur tam tak a awm a. Mahse thenkhat chu a dang aiin an hrisel zawk. Entirnan, sangha, bean leh lentils te hi sa processed sausage leh hot dog ang chi te aiin a tha zawk hle. Sa sen bawnghnute leh vawk sa te hiSaturated fat a pai tam hle a ni . Hei hian cholesterol level a tisang thei a , thinlung natna vei theihna a tipung thei bawk . Chuvangin sa sen i ei chuan, a tlem berah ei a finthlak , ei fo loh.
Hetah hian ei tur hrisel, protein tamna thenkhat kan rawn tarlang e.
| Chaw chi hrang hrang | A sawifiahna leh protein awm zat |
|---|---|
| Sangha | Protein hmuh theihna kawng tha ber pakhat. Salmon hian ounces 3 ah protein gram 17 a nei a. Cod hian gram 15 a nei a. Hei bakah hian sangha hian nutrient tam tak a pai bawk a, chu chu omega-3 fatty acids leh vitamin D te hi a ni. |
| Ar | Sri Lanka ramah hian kan zingah a lar hle. Skinless chicken breast ounces 4 ah hian protein gram 26 a awm a. Turkey sa ounces 3 ah hian protein gram 25 a awm a. |
| Be | Soybean hian cup khatah protein gram 31 a nei! Legumes chickpeas, kidney beans, leh black beans te pawh hian protein a pai tam hle. Tin, fiber an pai tam hle bawk a, hei hian riltam a titawp thei a ni. |
| Lentils a ni | Kan in chhunga thil pawimawh tak a ni. Lentils chhum cup khatah hian protein gram 18 vel a awm a. Fiber a pai tam hle bawk. |
| Eggs a ni | Egg-a protein tam zawk hi a var-ah a awm a. Protein kimchang tak an ni a, chu chu amino acid pawimawh 9 awm vek tihna a ni. |
| Nuts te chu cashew leh peanut te ang chi te an ni | Almond leh pistachio-ah hian ounce khatah protein gram 6 (gram 28 vel) a awm a. Mahse, chi leh hriak nena i fry dawnin calorie i ngaihtuah a ngai a ni. |
| Bawnghnute lam | Cheese tam takah chuan thau a tam hle a, mahse thau tlem cottage cheese cup khatah hian protein gram 24 a awm a, calcium a tam hle bawk. |
Protein tamna snacks rang leh awlsam
Chawhmeh ei laiin protein bar i ei a ngai lo. Tlemte ruahmanna siam chuan in lamah chaw tui tak, nutritious tak i siam thei ang.
Skyr chuan a rawn ti a
Hei hi yogurt nen a inang dairy product a ni. Skyr cup khatah hian protein low-fat yogurt pangngai aiin a let hnih velin (gram 15 vel) a tam zawk a ni. Chia chi thenkhat dahin protein awm zat i tipung lehzual thei bawk.
Hummus a ni
He creamy dip chickpeas siam atanga siam hi thlai chi hrang hrang (carrot, cucumber) nen a tha hle. Hummus cup 2/3 ah hian protein gram 7 vel a awm a.
Edamame a ni
Hei hian soybean pods-a awmte a kawk a ni. Tui chi (salted water)-a chhum chuan ei theih a ni. Edamame hian cup khatah protein gram 18 zet a nei a.
Chickpeas hmin a ni
Canned chickpeas la la, tui chu paih la, olive oil tlem te, chi leh chili flakes te dah la, oven (200 degree Celsius) ah minute 20-30 vel bak rawh. Chung zinga cup chanve chuan protein gram 7 vel a awm a.
Tuna leh crackers te pawh a awm
Tuna can khat tuiah hian protein gram 27 vel a awm a. Hei hi whole-wheat cracker tlemte nena ei chuan snack tha tak a ni.
Nut Butter a ni
Peanut butter thlum loh emaw almond butter emaw tablespoon hnih vel chu apple slice emaw celery stick emaw nen ei rawh. Hei hian protein gram 7 vel a pe ang.
Take-Home Thuchah a ni
- Protein hi i taksa pumpui tana ei tur pawimawh tak a ni a, i taksa ruh, vun, sam leh nail te pawh a tel.
- Kan taksain protein a khawlkhawm theih loh avangin nitin kan ei leh in atanga kan hmuh a pawimawh hle.
- Protein i dawn hian sa seasoned ai chuan ei tur hrisel tak tak, sangha, vawk, artui, lentils, leh bean te thlang zawk ang che.
- Nitin riltam i tih hian protein tamna snack awlsam tak ei hian rei zawk chakna nei turin a pui thei che a ni.
- Protein i mamawh zat dik tak i hriat chian loh chuan i doctor hnen atangin thurawn la hreh ngai suh .
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