Protein tamna ei tur chungchanga i hriat tur

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.

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.

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.