Protein chu eng nge ni? Eng nge a nih chiang takin i zawng chhuak ang u.

Protein chu eng nge ni tih i ngaihtuah ngai em? A chang chuan Doctor ten min hrilh a, TV advertisement-ah kan hmu a, kan eitur leiah pawh a awm... Mahse, he protein hian kan taksa a tihchhiat dan leh a pawimawh em em chhan hi i hrethiam em? Ngaihtuah buai suh, vawiinah hian he protein chungchang hi i hriatthiam theih tur awlsam takin kan sawi dawn a ni. I ṭhian ṭha ber emaw, i chhungte emaw i biak ang bawkin, rilru hahdam takin.

Protein chu eng nge ni tak tak?

A awlsam zawngin sawi ila, protein hi kan taksa siamtu, enkawltu leh siam thattu nutrient pawimawh tak a ni. In mawi tak kan sa ang tih han ngaihtuah teh. Chu in chuan brick a mamawh a ni lawm ni? Chu chu a dik e, protein hi kan taksa siamtu brick ang a ni. Heng brick te hi amino acid kan ti a. Heng amino acid te hi an inzawm khawm a, protein an siam a ni.

"I hnar i puak nana tissue paper i hman ang kha a ni lo! I taksa peng pawimawh ber ber, tissue atanga siam te kan sawi a ni."

I taksa ruh , i chhungril taksa peng hrang hrang, i lung, leh kal, leh i immune system (natna laka humhimtu system) te hi protein atanga siam a ni vek a. Chuti a nih chuan, protein hi kan taksa tan a hlut zia i hrethiam em?

Kan taksa tana protein hian eng hlawkna nge a neih?

Kan taksa tana protein hlawkna hi a tawp thei lo. A pawimawh deuh deuhte han thlir ila.

1. Taksa thanlenna leh siamthatna atana pawimawh!

• Naupangte thanlenna atan: Naupang te taksa lian, sang leh hrisel taka a than theih nan protein hi a pawimawh hle. Thlai tan tui ang mai a ni.
• Kum naupan laiah: Hetih hun chhung hian protein hi a pawimawh hle a, a chhan chu naupang tête taksa chu a thang chak hle a ni.
• Taksa siam leh tihchak: Exercise i tih pawhin i exercise lo emaw, protein hian i taksa ruhte chu a tichak a, a tichak bawk.
• Hliam tidam rawh: I kut i tan emaw, i ke i hliam emaw angin han mitthla teh. Protein hian chu hliamte cell te chu a siam thar leh a, a tidam nghal vat thin.
• Naupai lai leh nau hnute petu tan: Protein hi nu pum chhunga naute thanlenna atan leh nu hriselna atan a pawimawh hle. Nau hnute pek lai pawhin chutiang bawk chu a ni.

2. Natna laka invenna (immunity) a pui!

Natna thlentu hrik (bacteria leh virus ang chi) kan taksaa a luh hian kan taksa hian do turin sipai a nei a. He sipai zinga sipai pawimawh ber berte hi antibodies an ti a . Heng antibody te hi protein atanga siam an ni.

"Khawsik i nei tih han ngaihtuah teh. I dam leh thuai theihna tura puitu chu heng protein atanga siam, hrik dotu antibodies te hi a ni."

Chumi awmzia chu protein kan neih tlem chuan kan immune system a chak zawk a, kan natna a tlem a, kan damlo a nih chuan kan dam leh thuai theih nan min pui bawk tihna a ni.

3. Taksa chhunga thil pawimawh tak tak control-na kawngah pawh a pui bawk!

Kan taksa chhungah hmuh theih loh thil engzat nge thleng? Kan eitur kan ei zo, chakna siam, hormone chi hrang hrang siam chhuah... Enzyme hian heng thil tam takah hian a pui thin. Enzyme tam tak pawh hi protein an ni. Tin, hormone thenkhat, kan taksaa hna pawimawh tam tak control tu insulin ang chi te pawh hi protein atanga siam a ni bawk.

A awlsam zawngin, hengte hi taksa hnathawh enkawltu "little bosses" te an ni.

4. Chakna pe turin a pui bawk!

Dik tak chuan kan taksa hian chakna hi carbohydrates (starch) leh thau (oil) atang hian a dawng ber a ni. Mahse, chu pahnih chu a tawk lo a nih chuan kan taksa pawhin protein hmangin chakna a siam thei bawk. Mahse, chu chu protein hnathawh ber a ni lo.

5. Taksa vel thil phurh leh dahkhawmna atan a pui bawk!

I thisen a sen chhan i hria em? Hemoglobin vang a ni. Hemoglobin hi protein chi khat a ni. Lung atang hian taksa chhunga cell zawng zawngah oxygen a phur lut vek a ni. Protein hian taksain nutrient thenkhat a khawlkhawm leh vawng reng thei bawk.

6. Hlawkna tam zawk...

• Taksa chhunga fluid balance awm reng turin a pui .
• I sam mawi tak, i vun hrisel, leh i nail chak taka awm reng turin protein i mamawh a ni .

Tunah chuan protein hi kan taksa tan a hlut zia i hrethiam tawh mai thei!

Eng ei tur nge protein awm?

Okay, tunah chuan protein a pawimawh zia kan hre ta. Chuti a nih chuan eng ei tur atang nge he protein hlu tak hi kan hmuh theih ang?

Chaw chi hnih a\angin protein kan hmu thei a, chungte chu:

• Animal Protein: Hengte hi rannung atanga lo chhuak a ni.
• Nga (a chi hrang hrang deuhthaw) .
• Sa (var, bawngsa, kêl, vawk sa) .
• Egg (a bik takin egg white) .
• Bawnghnute leh bawnghnute atanga siam (yogurt, skim milk, cheese, paneer) .

• Plant Protein: Hengte hi thing leh mau atanga lo chhuak a ni.
• Lentils (kan ei leh in atana thil tul tak!)
• Chickpeas, green beans, peas, soybean te pawh a awm bawk
• Bean (bean raw, bean hring) 1.1.
• Nuts (buhfai, cashew, almond, pumpkin chi, sunflower chi) te hi a tha hle.
• Thlai thenkhat (e.g. quinoa) .
• Thlai leh green thenkhatah pawh protein engemaw zat (e.g. spinach, broccoli) a awm bawk.

A pawimawh ber chu rannung protein-ah hian kan taksa mamawh amino acid zawng zawng a awm tlangpui. Chuvangin "complete proteins" kan ti thin. Plant protein-ah hian pakhat emaw pahnih emaw ("incomplete proteins") a tlachham thei bawk. Mahse, lungngai suh! Nitin i eitur ah thlai protein chi hrang hrang i dah tel chuan (entir nan, buh nen lentils ei hian) i mamawh amino acid zawng zawng i hmu vek a ni.

Chuvângin, ei tûr chi khat ei ai chuan, i ei tûrah protein tamna ei tûr chi hrang hrang dah tel chu a finthlâk zâwk .

Ni khatah protein engzat nge kan mamawh?

Hei hi mi tam takin an zawh thin a ni. Mahse, "Hetah hian mi zawng zawngin gram engzat nge an ei tur tih ang chi chhanna pakhat pek a harsa hle." A chhan chu ni khata protein i mamawh zat hi thil engemaw zatah a innghat a ni:

• I kum: Naupang tê, naupang puitling, leh puitling naupangte chuan puitling aiin protein an mamawh tam zâwk a ni.
• I mipa leh hmeichhia leh i taksa lian leh te: A tlangpuiin mipa leh taksa lian zawk nei te hian tlem an mamawh zawk mai thei.
• Engtiang chiahin nge i active: Exercise i tih fo emaw, infiamna i khelh fo emaw chuan i taksa ruh siam that leh tihpun nan protein tam zawk i mamawh a ni.
• I hriselna: Naupai, nau hnute i pek, natna atanga dam leh, emaw, kal natna ang chi hriselna lama harsatna bik i neih chuan i protein mamawh chu a inang lo thei.

A pawimawh ber chu ei leh in inthlau tak ei hi a ni. Chaw chi hrang hrang (thlai, thei, thlai, protein tamna ei tur) inthlau taka i ei chuan i mamawh zat protein i hmu tlangpui ang.

>

Hemi chungchangah hian rinhlelhna i neih chuan doctor emaw registered dietitian emaw zawt la, protein engzat nge i tan a tha tih hriat a tha ber.

Protein i hmuh tlem chuan eng nge thleng ang?

Kan taksain a mamawh zat protein a hmuh loh chuan harsatna chi hrang hrang a lo chhuak thei a ni. Mahse, heng symptoms te hi a awm vang mai mai hian protein tlakchham vang a ni tih ngaihtuah loh a tha ber. A chhan dang pawh a awm thei bawk.

• Nunna nei lo leh chau tak anga inhriatna.
• Hliam dam tlai.
• Natna neih fo (immuity hniam vang).
• Sam tlakchham, vun vawt, nail brittle.
• Muscle chak lohna, hun kal zelah muscle mass tlahniam.
• Naupangte thanna a tikhawlo a, an san zawng a tlahniam a, an taksa a thang tha lo hle. Hei hi naupang tê tête nghawng nasa tak a ni.
• Ei tam lutuk, a bik takin sweets (taksain protein a mamawh vang pawh a ni thei).

Heng symptoms te hi i neih chuan doctor pan a, thurawn lak a finthlak hle.

Protein i ei tam lutuk chuan harsatna a awm em?

A tlangpuiin, nitin ei leh in inthlau tak atanga protein kan ei tam lutuk hian taksa tan harsatna lian tham a thlen tam lo hle. Kan taksa hi a fing hle a, a mamawh zat a la lut a, a bak zawng chu a ti bo vek a ni.

Mahse, hun rei tak chhunga protein (a bik takin protein supplement atanga lak) ei tam lutuk hian mi thenkhat tan harsatna a thlen thei a ni:

• Kidney-a strain tam lutuk: Kidney natna i neih tawh chuan protein ei tam lutuk hian kidney-ah strain dang a siam thei a ni.
• Dehydration: Protein tam lutuk ei tur hian tui a mamawh avangin tui in tam loh chuan dehydration a thlen thei a ni.
• Nutrient imbalance thenkhat: Thil pakhat i ei tam lutuk hian thil dang balance chu a paih chhuak thei a ni.

"Chuvangin, 'tam zawk hi a tha zawk' tih hi engkim ah a hman theih loh tih hre reng ang che. Balance hi a pawimawh ber a ni. "

>

Protein supplement i ei a nih chuan doctor emaw nutritionist emaw nena inbiakna neih a pawimawh a, i mamawh leh mamawh loh leh engzat nge a remchang tih hriat a pawimawh.

Nitin nun atanga entawn tur thenkhat han thlir ila?

He protein chanchin hi sawifiah belh tur chuan kan chhehvela mite nun atanga entirnan thenkhat i lo en ang u.

• Unaunu Nimali: Unaunu Nimali chu nau neih tumin a inbuatsaih mek niin han ngaihtuah teh. Amah leh a pum chhunga naute pawh hian protein tam tak an mamawh a ni. He protein hian naute taksa a titha a, Sister Nimali taksa a tichak a, nau a pai hnua a dam leh thuai theih nan a pui bawk. Egg, sangha chi khat, leh lentil stew a ei chuan chu mamawh chu a hlen chhuak vek a ni.

• Saman Malli: Saman Malli hi school cricket team-ah a tel ve a, a khelh danah pawh a khel tha hle. Zan tin practice turin a kal a, a tlan a, a zuang bawk. Chuvangin a taksa ruhte chu a chau deuh a ni. Protein hian chu ruhte chu siam that leh chak zawka siam turin nasa takin a pui a ni. A ei tur peas tlemte, bawnghnute glass khat leh vawk chi khat te hian hei hi a pui hle.

• Uncle Piyadasa: Uncle Piyadasa chu zai tenau tak a neih a ngai a. Tunah chuan in lamah a awm tawh a, a chawl ta a ni. A taksa chu a chak lo deuh a. Protein tamna chaw (soup, sangha hmin nêm, artui ang chi) te hi a dam thuai theih nan, a chakna a siam that theih nan leh a hliamte a tidam thuai theih nan a pawimawh hle.

Hmu? Protein hi kan nun chhung zawng zawng deuhthaw min puitu ṭhian ang a ni.

Kan hriat reng tur pawimawh ber berte (Take-Home Message) .

Awle, vawiin khan protein chungchang kan sawi nasa hle a ni lawm ni? Engkim hriatreng a har viau mai thei. Mahse, hriat reng tur thenkhat chu hetiang hi a ni:

• Protein hi nutrient a ni a, kan taksa siam thatna, siamthatna leh natna laka venhimna kawngah hmun pawimawh tak a chang a ni.
• Chaw chi hrang hrang atanga protein kan hmu thei a, chung zingah chuan egg, sangha, sa, bawnghnute atanga siam, lentils, chickpeas, green beans, soy, leh nuts te pawh a tel. Ran leh thlai protein pahnih hi a pawimawh hle.
• Mi zawng zawngin protein kan mamawh zat hi a inang lo. Kum, activity level, leh hriselna dinhmun ang chi thilah a innghat.
• A pawimawh ber chu ei leh in inthlau tak ei hi a ni. Chaw chi khat ei suh, chaw chi hrang hrang ei rawh.
• I protein mamawh emaw, i ei leh in chungchangah zawhna emaw rinhlelhna emaw i neih chuan doctor emaw nutritionist emaw zawt hreh suh.

Chuvangin, vawiin hian protein chungchanga i zawhna tam tak chhanna i hmu ngei ka beisei. Hrisel leh hlim taka awm reng tur chuan kan ei leh in te kan fimkhur a pawimawh hle. Ni hman nuam le!

` Protein, Ei leh in, Hriselna, Taksa, Hmasawn, Invenna, Chaw, Amino Acids, Sri Lanka