Sa leh sangha tel lovin engtin nge protein kan hmuh theih ang? (Vegetarian leh Vegans te tan protein)

Sa leh sangha ei lo mi i ni em? A nih loh leh hriselna avang te, sakhaw rinna avang te, rannung hmangaihna avang te hian vegetarian nih i ngaihtuah em? Tunlai hian mi tam tak chuan vegetarian emaw vegan diet lam an hawi ta a ni. Mahse mi tam takin zawhna lian tak an neih chu, "Sa leh sangha tel lo chuan engtin nge i mamawh protein chu i hmuh theih ang?" Lungngai suh, i ngaihtuah angin a harsa lo. Vawiin hian a chanchin chiang takin i chhui chhuak ang u.

He ‘Vegetarian’ hi tu nge ni?

A awlsam zawngin sawi ila, ‘vegetarian’ chu rannung thil siam, sa, sangha, leh vawk te ei lo mi a ni. Mahse, danglamna engemaw zat a awm. Mi thenkhat chuan artui leh bawnghnute atanga siam (milk, yogurt, cheese) an ei a, thenkhat erawh chuan an ei ngai lo. A tlangpuiin, mi pakhatin a hnuaia thil awmte avang hian vegetarian nih a tum thin:

• I hrisêlna chungchâng ngaihtuah rawh: Natna ṭhenkhat lakah invênhim rawh .
• Environment ngaihtuah: Ran vulhin boruak a nghawng dan tihziaawm.
• Sakhaw rin dan: An sakhaw zirtir dan ang zelin.
• Rannungte hmangaihna leh khawngaihna avang (Animal rights).

Chuti a nih chuan, sa tel lova protein hmuh theihna tur kawng tha ber berte chu engte nge ni?

Sa leh sangha i ei lo tih han ngaihtuah teh. Mahse chak leh hrisel taka awm tur chuan protein i mamawh a ni. Vanneihthlak takin plant-based khawvelah hian superfoods tam tak, protein tam tak a awm a. Eng nge an nih i han thlir teh ang.

Tu nge ‘vegan’ ni?

Okay, tunah chuan tu nge ‘Vegan’ tih hi han en ila. ‘Vegan’ chu ‘Vegetarian’ aiin step khata kal hmasa zawk a ni. Chumi awmzia chu ran thil siam engmah an ei lo tihna a ni.

Engtin nge vegan hian protein a hmuh theih ang?

‘Vegan’ chuan bawnghnute emaw, artui emaw a ei loh avangin protein chungchangah tlem an fimkhur a ngai hle. Mahse lungngai suh, protein source ropui tak tak an nei bawk.

• Tofu leh Tempeh: An pahnih hian soy atanga siam an ni. Tofu hi soy milk atanga siam a ni. Tempeh hi soybean pum fermented atanga siam a ni. An pahnih hian protein an nei tam hle a ni . Tempeh no khatah hian protein gram 34 vel a awm a.
• Seitan: Hei hi gluten atanga siam a ni a, hei hi buhfai chi khat protein a ni. Sa ang maia lang leh texture a neih avangin sa thlakna tha tak a ni.
• Legumes leh nuts: Vegan ei leh in atana thil pawimawh tak a ni. Nitin i protein tam zawk hi chickpeas, peas, leh lentils ang chi thil atang hian i hmu thei a ni.
• Edamame: Hengte hi soybean pods, a hmin, a hnah hring (shelled soybean pods) a ni. Protein an pai tam a, amino acid pawimawh tam tak an pai bawk.
• Soy milk emaw oat milk emaw: Hengte hi bawnghnute aiah hman theih a ni. A bik takin soy bawnghnute hian protein a pai tha hle.

Rannung protein? Thlai protein a ni em? Eng nge a danglamna?

Hei hi mi tam takin harsatna an neih a ni. Protein hi kan taksain a mamawh em em nutrient a ni. Kan: min petu chu a ni:

• Muscle leh ruh a siam tha.
• Taksa chhiatna a siam tha.
• Thisenah oxygen phurh luh a pui thin.
• Digestion leh hormone regulation-ah a pui.

Protein hi building block tenau 20 atanga siam a ni a , chu chu amino acids an ti a . Protein kan ei hian kan taksa chuan chu amino acid te chu a tichhia a, taksa mamawh angin a inzawm khawm leh thin.

• Animal Protein: Hei hi ‘complete protein’ an ti a, a chhan chu kan taksa mamawh amino acid pawimawh 9 te chu chaw pakhat (e.g. sa, artui) atang hian kan hmu vek thei a ni.
• Plant Protein: Thlai protein tam tak hi ‘incomplete’ an ni . Chu chu thlai pakhatah hian amino acid pawimawh zawng zawng a awm vek lo tihna a ni. Mahse a pawimawh ber chu, thlai chaw chi hrang hrang (e.g., buhfai lentils nena inzawm, thlai chi) i ei hian i mamawh amino acid zawng zawng i hmu thei vek a ni.

Ran protein hian a tlangpuiin thau, calorie leh sodium (salt) a pai tam hle. Thlai atanga ei leh in zawm hian thinlung natna, zunthlum, thau lutuk te lakah a venghim zawk a ni. I ei leh in chungchangah harsatna i neih chuan, a bik takin i protein mamawh chungchangah i doctor emaw, nutritionist thiam tak emaw nen inbiakna neih a tha ber. protein, vegetarian, vegan, thlai protein, rannung protein, ei leh in, ei leh in hrisel, protein, vegetarian, vegan, ei leh in, ei leh in hrisel