Anyị na-eke nri nri ụzọ abụọ: macronutrients na micronutrients. Micronutrients bụ vitamin na mineral anyị na-enweta site na nri. Ihe oriri macro bụ protein, carbohydrates na abụba. Protein bụ otu n'ime macronutrients. Nri nwere protein bụ ihe ọkụkụ na anụmanụ dị ka anụ uhie, ọkụkọ, toki, nri mmiri, azụ, mmiri ara ehi, peas, broccoli, mkpụrụ chia, mkpụrụ flax, lentil, cheese, ugu, walnuts, yoghurt, oats, barley na quinoa.
A na-akpọ ogige ndị a na-emepụta n'ihi amino asịd na-ejikọta ibe ha na agbụ. Protein nwere ọtụtụ narị amino asịd jikọtara ọnụ na ogologo agbụ. Enwere ụdị amino acid 20 dị iche iche iji mepụta protein.
Nri nwere protein
Ọ bụ ezie na mkpa protein kwa ụbọchị na-adịgasị iche site na mmadụ gaa n'ọzọ, ná nkezi, mmadụ kwesịrị ịnara gram 0.8 nke protein kwa kilogram nke arọ ahụ. A na-ekpebi nke a dị ka gram 46 maka ụmụ nwanyị na gram 56 maka ụmụ nwoke. Ụmụ nwanyị dị ime na ndị na-eme egwuregwu nwere mkpa protein karịa kwa ụbọchị.
Kedu ihe bụ protein?
Protein bụ ogige organic etolite n'ihi amino asịd jikọtara ọnụ na agbụ. Ọ nwere ọtụtụ narị obere amino asịd jikọtara ọnụ na ogologo agbụ. Enwere ụdị amino asịd 20 dị iche iche maka protein na-etolite.
Protein bụ isi ihe na-ewu ụlọ nke ahụ. A na-eji ya eme akwara, akwara, akụkụ ahụ na akpụkpọ ahụ. A na-ejikwa ya emepụta enzymes, hormones, neurotransmitters, na obere ụmụ irighiri ihe dị iche iche.
A na-eme protein site na obere ụmụ irighiri ihe a na-akpọ amino acids, nke ejikọtara ọnụ dị ka beads na eriri. Amino acid jikọtara na-etolite agbụ protein ogologo.
Ụfọdụ n'ime amino acid dị na bead protein bụ ahụ na-emepụta. Ma ọ bụghị ihe niile. Amino acid nke anyị na-enweghị ike imepụta ma nweta site na nri amino acid dị mkpa Ọ na-akpọ.
Protein dị mkpa n'ihi na ọ na-arụ ọrụ dị mkpa na ahụ anyị.
Ọrụ nke Protein
Anụ ahụ na-arụzi: Ahụ anyị chọrọ protein maka uto na mmezi nke anụ ahụ. Ọ bụ ọrụ protein imepụta anụ ahụ ọhụrụ na ịrụzi ha.
Ozi na-ebuga: Ụfọdụ protein bụ homonụ, nke bụ ndị ozi kemịkalụ na-enyere aka nkwurịta okwu n'etiti sel, anụ ahụ na akụkụ ahụ anyị. A na-emepụta ya site na anụ ahụ ma ọ bụ glands endocrine.
Mwube nke ụfọdụ sel: Ụfọdụ protein bụ fibrous. Ọ na-enye ihe siri ike na nke siri ike na sel na anụ ahụ. Ndị na-edozi ahụ bụ keratin, nke na-enyere aka ịmepụta ụfọdụ akụkụ na ahụ anyị.kolaji na elastin.
Ịkwado ọkwa pH nke ahụ: Protein na-arụ ọrụ dị mkpa na nhazi acid na ntọala n'ime ọbara na mmiri ndị ọzọ. Ọbụlagodi ntakịrị mgbanwe na acid ahụ na ala pH na-emerụ ahụ. Ahụ chọrọ protein iji mezie pH.
Na-edozi mmiri mmiri: Ndị na-edozi ahụ na-ahazi usoro ahụ iji nọgide na-enwe nguzozi nke mmiri. Albumin na globulin bụ protein dị n'ọbara nke na-enyere aka ichekwa mmiri, na-ejigide nguzozi nke mmiri n'ahụ anyị.
Nye ihe mgbochi: Ndị na-edozi ahụ na-enyere aka ịmepụta immunoglobulin, ma ọ bụ ọgwụ mgbochi, iji lụso ọrịa ọgụ. Ihe mgbochi bụ protein dị n'ime ọbara nke na-enyere aka chebe ahụ anyị pụọ na ndị mwakpo na-emerụ ahụ dị ka nje bacteria na nje.
Na-echekwa nri: Ụfọdụ protein na-ebufe ihe ndị dị n'ọbara banye ma ọ bụ pụta na cell. Ihe ndị na-edozi ahụ na-ebu gụnyere ihe ndị na-edozi ahụ dị ka vitamin na mineral, shuga ọbara, cholesterol, na oxygen.
Inye ume: Protein na-enye ahụ anyị ume. Protein nwere calorie 4 kwa gram.
Ụdị Protein
Amino acid bụ isi ihe na-ewu ụlọ nke protein, nkewapụtara dị ka ihe dị mkpa ma ọ bụ na-adịghị mkpa. A na-enweta amino asịd ndị dị mkpa site na nri nwere protein dị ka anụ, mkpo na anụ ọkụkọ, ebe ndị na-adịghị mkpa na-arụ ọrụ nke ọma na ahụ anyị.
Protein nke homonụ:Hormones bụ kemịkalụ sitere na protein nke mkpụrụ ndụ nke gland endocrine zoro ezo. Ihe atụ nke ụdị protein a bụ insulin, nke pancreas na-ezobe ya iji mezie ọkwa shuga dị n'ọbara n'ime ahụ anyị.
Enzymatic protein: Protein enzymatic na-eme ka usoro metabolic dị na sel anyị dịkwuo elu, dị ka ọrụ imeju, mgbaze afọ, mkpụkọ ọbara na ịtụgharị glycogen ka ọ bụrụ glucose. Ihe atụ nke ụdị protein a; na-ekewa nri ka ọ bụrụ ụdị dị mfe nke ahụ anyị nwere ike ịmịnye ngwa ngwaenzymes digestived.
Protein ihe owuwu: Ihe na-edozi ahụ, nke a makwaara dị ka protein fibrous, gụnyere collagen, keratin, na elastin.
Protein agbachitere: Ihe mgbochi ma ọ bụ immunoglobulin bụ akụkụ dị mkpa nke usoro ahụ ji alụso ọrịa ọgụ ma na-egbochi ọrịa. A na-emepụta ọgwụ mgbochi ọrịa na mkpụrụ ndụ ọbara ọcha. Ọ na-awakpo ma na-ewepụ nje bacteria, nje na microorganisms ndị ọzọ na-emerụ ahụ.
Protein nchekwa: Protein nchekwa nchekwa na-echekwakarị ion ịnweta dị ka potassium n'ahụ anyị. Ferritin, protein nchekwa nchekwa, na-achịkwa ma na-echebe mmetụta ọjọọ nke oke ígwè dị n'ahụ anyị.
Protein njem: Protein ụgbọ njem na-ebuga ihe ndị dị mkpa na sel. Dị ka ihe atụ, haemoglobin na-ebuga oxygen site na ngụgụ gaa n'anụ ahụ. Serum albumin na-ebuba abụba n'ọbara, ebe myoglobin na-amịkọrọ oxygen site na hemoglobin wee hapụ ya n'ime akwara.
Protein nnabata: Ndị na-edozi ndị na-anabata ihe a na-ahụ n'èzí sel na-achịkwa ihe ndị na-abanye ma na-apụ na sel, dị ka mmiri na nri.
Protein nkwekọrịta: Protein ndị na-arụkọ ọrụ ọnụ, nke a makwaara dị ka protein moto, na-achịkwa ike na ọsọ nke mkpụkọ obi na akwara. Protein ndị a bụ actin na myosin.
Ọnụọgụ protein a ga-ewere kwa ụbọchị na-adịgasị iche dịka mkpa onye ahụ siri dị. Ọmụmaatụ; Ụmụ nwanyị dị ime na ndị na-enye nwa ara chọrọ ihe dị ka gram 71 nke protein kwa ụbọchị. Nke a bụ ọnụ ahịa dị nso.
Nri a na-atụ aro kwa ụbọchị (RDI) bụ gram 56 maka ụmụ nwoke yana gram 46 maka ụmụ nwanyị. Dabere na mkpa ọ dị, oriri protein kwa ụbọchị na-adịgasị iche site na gram 0,8 ruo gram 1,3 kwa kilogram nke ịdị arọ ahụ mmadụ.
Kedu ihe bụ nsogbu nke Protein ngafe?
Iri protein buru ibu nwere ike ibute ụfọdụ nsogbu ahụike. Ọmụmaatụ; nri protein dị elu A na-ekwu na ọ nwere ike ịkpata mmebi akụrụ na ọkpụkpụ ọkpụkpụ.
Nri protein karịrị akarị na-eme ka calcium pụta na mmamịrị. Ọ na-abawanye ohere nke ịmepụta nkume na akụrụ. Ọ na-etinye oke nrụgide na akụrụ na imeju. N'ihi ya, ọ nwere ike ịkpata ịka nká nke akụrụ na arụrụ ọrụ ya. Ọ nwekwara ike ịkpata gout na nkwonkwo.
Kedu ihe bụ isi mmalite protein?
Ebe kachasị mma nke protein bụ anụ, azụ, egg na ngwaahịa mmiri ara ehi. Nri ndị a nwere amino acid niile dị mkpa nke ahụ anyị chọrọ. Enwekwara nri osisi nwere nnukwu protein, dịka ọmụmaatụ, quinoa, dị ka mkpofu na ahụekere. N'ihi nri dị iche iche nwere protein, ọ gaghị ekwe omume ịnweta protein zuru oke na nri.
Nri nwere Protein
Iji gboo mkpa protein kwa ụbọchị, ọ dị mkpa iri nri nwere protein. A na-ahụ protein na nri anụmanụ na ụfọdụ nri osisi. Nri nwere protein bụ:
Akwa
Almọnd
Pistachio
Ukpa
cashews
Ara ọkụkọ
Oat
barley
Chiiz curd
Yogọt
mmiri ara ehi
brọkọlị
Uhie anụ
Tuna na ụdị azụ̀ niile
Quinoa
Lentil
Akụrụ agwa
Ugu osisi
osisi chia
Turkey anụ
Shrịmp
Brussels puo
peas
kọlịflawa
Ahụekere
apricots
asụsụ Mandarin
unere
ube oyibo
Ugbu a, ka anyị leba anya na nri protein nwere protein.
Akwa
Akwa Ọ bụ otu n'ime nri ndị nwere uru nri dị elu. Ọ nwere vitamin, mineral, abụba dị mma, na antioxidants na-echebe anya nke ọtụtụ mmadụ enweghị. Ọ bara ụba na protein. Akụkụ ọcha bụ protein dị ọcha.
Ọdịnaya protein nke akwa: 35% nke akwa bụ protein. 78 akwa akwa nke na-eru gram 1 nwere protein 6 grams.
Almọnd
AlmọndỌ na-ejupụta na nri ndị dị mkpa dị ka fiber, vitamin E, manganese na magnesium.
Ọdịnaya protein: 13% nke almọnd bụ protein. 28 grams nke calorie 161 nke almọnd nwere protein 6 grams.
Pistachio
PistachioỌ bụ ezigbo isi iyi nke eriri na-akwado ahụ ike mgbari nri. Ọ bụ ihe na-edozi ahụ ma nwee ogige antioxidant dị mma maka ahụ ike.
Ọdịnaya protein nke pistachios: Otu iko pistachios nwere protein gram 1 na calorie 25.
Ukpa
Iri walnuts mgbe niile na-egbochi nkume gallbladder. Ọ bụkwa ezigbo isi iyi nke ọla kọpa, nke na-abawanye njupụta ịnweta ọkpụkpụ ma na-egbochi ọkpụkpụ ọkpụkpụ.
Ọdịnaya protein nke walnuts: 1 iko walnuts chopped nwere gram 18 nke protein na calorie 765.
cashews
cashewsỌla kọpa na ígwè dị na ya na-enyere aka ịmepụta mkpụrụ ndụ ọbara uhie. Ọ bara ezigbo uru maka ahụike anya. Ọ bụ ezigbo isi iyi nke magnesium, mineral dị mkpa maka usoro ahụ.
Ọdịnaya protein nke mkpụrụ cashew: 30 grams nke cashews nwere protein 5.1 na calorie 155.
Ara ọkụkọ
Ara ọkụkọ bụ otu n'ime nri nwere nnukwu protein. Ekwesịrị iri ya na-enweghị akpụkpọ ya.
Ọdịnaya protein ara ọkụkọ: 80% mejupụtara protein. 1 ara ọkụkọ na-enweghị akpụkpọ nwere calorie 284 na gram 53 nke protein.
Oat
OatỌ bụ otu n'ime ọka kacha mma. Ọ nwere eriri dị mma, magnesium, manganese, vitamin B1 na ọtụtụ nri ndị ọzọ.
Ọdịnaya protein nke oat: 15% mejupụtara protein. Ọkara iko oat raw bụ calorie 303 ma nwee protein gram 13.
barley
ọgaranya eririụbọ akwaraỌ na-enyere aka ịchịkwa shuga ọbara na cholesterol. Ọ na-echebekwa megide ọrịa kansa.
Ọdịnaya protein ọka bali: Otu iko ọka bali na-enye protein gram 1 na calorie 23.
Chiiz curd
Chiiz curd dị obere na abụba na calorie. Ọ bara ụba na nri ndị dị ka calcium, phosphorus, selenium, vitamin B12 na vitamin B2.
Ọdịnaya protein nke curd cheese: 59% mejupụtara protein. 22 grams nke curd cheese, nwere 226% abụba, nwere calorie 194 ma na-enye gram 27 nke protein.
Yogọt
Rie yoghurt, nke nwere ọtụtụ ihe na-edozi ahụ, na-etinyeghị shuga. Yogọt nwere abụba juru eju nwere protein dị ukwuu mana ọ dịkwa nnukwu calorie.
Ọdịnaya protein nke yogọt: 48% nke yogọt na-enweghị abụba mejupụtara protein. 170 grams nke yoghurt na-enweghị abụba bụ calorie 100 ma nwee protein gram 17.
mmiri ara ehi
mmiri ara ehiỌ bụ otu n'ime nri nwere protein dị elu. O nwere ihe fọrọ nke nta ka ọ bụrụ ihe niile na-edozi ahụ mmadụ chọrọ. Ọ kachasị na calcium, phosphorus na vitamin B2.
Ọdịnaya protein nke mmiri ara ehi: 21% nke mmiri ara ehi nwere protein. Otu iko mmiri ara ehi nwere calorie 1 na gram 149 nke protein.
brọkọlị
brọkọlịỌ bụ nri dị mma juputara na vitamin C, vitamin K, fiber na potassium. Ọ nwere nri dị iche iche na-edozi ahụ nke a na-eche na ọ ga-echebe megide ọrịa kansa. Ọ nwere nnukwu protein ma e jiri ya tụnyere ọtụtụ akwụkwọ nri ndị ọzọ.
Ihe oriri nke broccoli: 20% nke akwukwo nri nwere protein. 1 cup (gram 96) nke chopped broccoli nwere calorie 31 na gram 3 nke protein.
Uhie anụ
Anụ uhie nwere nnukwu protein. Ọ nwere ígwè, vitamin B12 na ọtụtụ nri ndị ọzọ.
Ọdịnaya protein nke anụ uhie: 53% mejupụtara protein. 85 grams nke anụ uhie nwere calorie 184 na gram 22 nke protein.
Tuna
Ọ bụ ezie na ọ bụ azụ̀ nwere mmanu mmanu, ọ dị obere kalori. Ọ bụ ya mere ọtụtụ anụ ya ji bụrụ protein. Tuna nwere ọtụtụ ihe bara uru dị ka omega 3 fatty acids.
Ọdịnaya protein tuna: 94% nke tuna mkpọ n'ime mmiri mejupụtara protein. 154 grams nke tuna nwere calorie 179 na gram 39 nke protein.
Quinoa
Quinoa, bụ otu n'ime ọka a na-akpọ superfood. Ọ bara ụba na ọtụtụ vitamin, mineral, antioxidants na fiber.
Ọdịnaya protein nke quinoa: 15% mejupụtara protein. Otu iko (gram 1) nke quinoa esiri esi na-enye calorie 185 na gram 222 nke protein.
Lentil
Lentil Ọ nwere nnukwu eriri, magnesium, potassium, iron, folic acid, ọla kọpa, manganese na nri dị iche iche. Ọ bụ otu n'ime isi mmalite protein sitere na osisi. Ọ bụ ezigbo isi iyi protein maka ndị anaghị eri anụ.
Ọdịnaya protein nke lentil: 27% nke calorie ya bụ protein. Otu iko (gram 1) nke lentil sie nwere calorie 198 na protein gram 230.
akụrụ agwa
Akụrụ agwaỌ bara ụba na vitamin B1, nke na-eme ka ncheta dịkwuo mma. O nwekwara molybdenum, nke na-emebi ahụ.
Ọdịnaya protein nke agwa akụrụ: 1 tablespoon nke agwa akụrụ nwere protein gram 1 na calorie 14.
Ugu osisi
Ugu osisi, Ọ na-enye ụkpụrụ dị elu nke ukwuu n'ihe gbasara nri dị ka ígwè, magnesium na zinc.
Ọdịnaya protein: 14% mejupụtara protein. 28 grams nke osisi ugu bụ calorie 125 ma nwee protein 5 grams.
osisi chia
Ọ bara ụba na fiber na omega 3 fatty acids ma na-enye ọtụtụ uru.osisi chia Ọ na-enye ume.
Ọdịnaya protein: gram 30 nke mkpụrụ osisi chia nwere protein gram 4.4 na calorie 137.
Turkey ara
Ara Turkey yiri ara ọkụkọ n'akụkụ ụfọdụ. Ọ na-enwekarị protein, obere abụba na kalori.
Ọdịnaya protein nke ara toki: 70% mejupụtara protein. 85 grams nke ara toki bụ calorie 146 ma nwee protein 24.
ụdị azụ̀ niile
Azụ nwere nnukwu nri dị mkpa dị ka omega 3 fatty acids, nke dị mkpa maka ahụike obi.
Ọdịnaya protein: Ọ dị iche site na azụ ruo azụ. Ọmụmaatụ; 46% nke salmon nwere protein. 85 grams nwere calorie 175 na protein gram 19.
Shrịmp
Shrịmp Ọ bụ ụdị nri mmiri. Ọ dị obere na calorie ma nwee ihe ndị bara uru dị ka selenium na vitamin B12. Dị ka azụ, oporo bara ụba na omega 3 fatty acids.
Ọdịnaya protein nke shrimp: 90% mejupụtara protein. 85 grams nke oporo nwere calorie 84 na gram 18 nke protein.
Brussels puo
Brussels puoỌ bụ akwụkwọ nri nwere protein dị elu, dị ka broccoli. O nwere eriri, vitamin C na nri ndị ọzọ dị mkpa.
Ọdịnaya protein nke Brussels pulitere: 17% mejupụtara protein. 78 grams nke Brussels pulitere nwere calorie 28 na gram 2 nke protein.
peas
peas Ọ bara ụba n'ọtụtụ nri, gụnyere ígwè, ọla kọpa, zinc, calcium, manganese na vitamin K. Fiber dị na akwụkwọ nri bara uru maka ahụ ike eriri afọ.
Ọdịnaya protein nke peas: Otu iko peas na-enye protein gram 1 na calorie 9.
kọlịflawa
kọlịflawaNri dị mkpa nke nwekwara ọgaranya na nri bụ choline. Ihe oriri a na-eme ka ncheta na mmụta dịkwuo mma, na-eme ka ụra dịkwuo mma ma na-enyere aka mmegharị ahụ.
Ọdịnaya protein nke kọlịflawa: 1 nnukwu kọlịflawa na-enye protein gram 16.6 na calorie 210.
Ahụekere
Ahụekere Ọ bara ụba na protein, fiber na magnesium.
Ọdịnaya protein: 16% mejupụtara protein. gram 28 nke ahụekere bụ calorie 159 ma nwee gram 7 nke protein.
apricots
apricotsNa mgbakwunye na potassium na fiber, ọ nwekwara ọgaranya na ígwè.
Ọdịnaya protein: 1 apricot na-enye 0.5 grams nke protein na calorie 17.
asụsụ Mandarin
asụsụ MandarinỌ na-eju ya na flavonoids, nke bụ ogige nwere anticancer Njirimara. Folate dị na mkpụrụ osisi na-echebe ahụ ike nke mkpụrụ ndụ ahụ. Ọzọkwa, potassium dị n'ime mkpụrụ osisi ahụ na-egbochi osteoporosis.
Ọdịnaya protein nke tangerine: 1 nnukwu tangerine na-enye protein gram 1 na calorie 64.
Unere
unereỌ bụ ezigbo isi iyi nke potassium. Ọ na-eme ka mgbidi nke arịa ọbara dị jụụ ma na-ebelata ọbara mgbali. Banana, nke bara ụba na eriri, na-egbochi ọrịa obi na ọrịa shuga. Ọ dịkwa ọgaranya na amino acid.
Ọdịnaya protein nke banana: 1 nnukwu banana na-enye protein gram 1.5 yana calorie 121.
ube oyibo
ube oyiboỌ bara ụba na folate, ihe na-edozi ahụ dị mkpa n'oge ime ime. Ọ na-ebelata ohere ime ime. Iri ube oyibo na-emekwa ka ahụike obi dịkwuo mma.
Ọdịnaya protein nke ube oyibo: 1 ube oyibo na-enye gram 4 nke protein yana calorie 322.
Kedu ihe ga - eme ma ọ bụrụ na anyị enwetaghị protein zuru oke?
Ọ bụrụ na anaghị eri protein zuru oke, ihe ize ndụ nke erughi protein na-eme ka oge na-aga. Akwara na-amalite ịla n'iyi na metabolism na-emebi. Ihe ịrịba ama nke enweghị protein zuru okeerughi proteinIhe mgbaàmà ya bụ ndị a:
Na-eche nchegbu na mgbakasị ahụ ọtụtụ mgbe: Protein nwere amino acids, nke bụ ihe na-ewu ụlọ maka neurotransmitters. Ndị a na-achịkwa ọnọdụ. N'ihe banyere ụkọ protein, nchekasị na mgbakasị ahụ na-eme.
ehighị ụra nke ọma: Na ụkọ protein, mmepụta serotonin na-ebelata, na-akpata nsogbu ụra.
Cholesterol dị elu: N'ihi enweghị protein n'ime ahụ, mbufụt na-abawanye na cholesterol na-ebili.
Enweghị nlebara anya: Protein ezughi oke pụtara amino acid ezughi oke. Nke a pụtara na neurotransmitters na-ebelata. N'okwu a, nsogbu enweghị uche na itinye uche na-eme.
Oge okirikiri nsọ nsọ: Ihe kpatara nke a bụ ọnọdụ a na-akpọ polycystic ovary syndrome (PCOS). N'otu ụzọ, ọ na-emetụta ụkọ protein.
Mmerụ ahụ ugboro ugboro na ọgwụgwọ ọnya ngwa ngwa: Protein bụ ihe na-edozi ahụ. Enweghị ya na-ebelata usoro ọgwụgwọ ahụ.
Kedu ihe bụ protein anụmanụ na osisi?
Ihe dị ka 20% nke ahụ mmadụ nwere protein. Ahụ anyị protein Ebe ọ bụ na ọ naghị echekwa protein, anyị kwesịrị ịna-eri nri nwere protein zuru ezu anyị na-eri kwa ụbọchị. Protein anụmanụ na osisi bụ nri kacha mkpa anyị nwere ike nweta site na nri.Otu n'ime ọdịiche dị n'etiti protein osisi na protein anụmanụ bụ ọdịnaya amino acid ha.
Isi mmalite protein anụmanụ gụnyere:
Pisces
Akwa
Ngwaahịa mmiri ara ehi dị ka cheese, mmiri ara ehi, na whey
anụ uhie
Anụ ọcha dị ka ọkụkọ, toki, na quail
Ọtụtụ nri osisi na-efu ma ọ dịkarịa ala otu n'ime amino acid dị mkpa. Maquinoa vebuckwheat Ụfọdụ nri osisi dịka bụ isi mmalite protein zuru oke.
Protein sitere na osisi gụnyere:
ọka
Lentil
Mkpụrụ
Mkpụrụ osisi
Ụfọdụ mkpụrụ osisi, dị ka ube oyibo
Soya
Mgbapu
osikapa
peas
Ọdịiche dị n'etiti protein osisi na anụmanụ
N'ozuzu, a na-ewere protein anụmanụ dị ka protein zuru oke. N'ihi na o nwere amino acid itoolu niile dị mkpa. Ọ bụ ezie na ụfọdụ ndị na-edozi ihe ọkụkụ bụkwa protein zuru ezu, nri osisi ndị ọzọ erughi na ọ dịkarịa ala otu n'ime amino acid dị mkpa. Ya mere, ha bụ protein na-ezughị ezu. Anyị nwere ike kewaa ọdịiche dị n'etiti protein osisi na anụmanụ dị ka ndị a:
Amino acid profaịlụ
A na-agbajikwa protein n'ime amino acid. A na-eji protein na amino acid eme ihe fọrọ nke nta ka ọ bụrụ usoro metabolic ọ bụla na ahụ.
Profaịlụ amino acid nke protein anụmanụ na osisi dị iche.
Ọ bụ ezie na protein anụmanụ na-enye amino asịd niile anyị chọrọ, protein ndị na-edozi ihe ọkụkụ dị obere na ụfọdụ amino acid. Ọmụmaatụmethionine,tryptophan,lysine ma nwere ntakịrị amino acid dị ka isoleucine.
Amino acid itule
Enwere ihe dịka amino acid 20 n'ime ahụ anyị, nkewapụtara dị ka ihe dị mkpa na ndị na-adịghị mkpa. A na-emepụta ụfọdụ site na ahụ, ebe ndị ọzọ ga-esi na nri nweta.
Protein anụmanụ bụ protein zuru oke n'ihi na ha nwere amino acid niile dị mkpa maka ahụ anyị ịrụ ọrụ nke ọma.
A na-ahụta isi mmalite protein nke osisi dị ụkọ n'ihi na ha enweghị otu ma ọ bụ karịa n'ime amino acid dị mkpa nke ahụ anyị chọrọ.
oriri na-edozi ahụ
Isi mmalite protein anụmanụ na-enwekarị ọdịnaya nri na-adịghị ahụ na protein osisi. Protein anụmanụ yiri protein akwụkwọ nri n'ihe gbasara nri ndị a:Ọ bara ụba karịa:
Vitamin B12
Vitamin D
DHA
Zinc
Yabụ na anyị kwesịrị iri protein osisi ma ọ bụ protein anụmanụ?
Enwere ụfọdụ ogige osisi dị na nri osisi mana ọ bụghị na nri anụmanụ. Maka nri dị mma, a ga-erirịrị protein abụọ ahụ n'ụzọ kwesịrị ekwesị.
Uru nke protein nri
Ụfọdụ uru nri sitere na osisi, nke a na-akpọ nri onye anaghị eri anụ, achọpụtala site na nyocha.
Ihe oriri na-edozi ihe ọkụkụ na-enyere aka ịkwụsị ibu.
Ọ na-edobe ọbara mgbali.
Ọ na-ebelata cholesterol.
Ọ na-ebelata ohere ịnwụ site na ọrịa kansa na ọrịa obi.
Ọ na-ebelata ohere nke ọrịa shuga site n'inye njikwa shuga ọbara.
Uru nke protein anụmanụ
Ọ bụ ezie na a na-ewerekarị protein anụmanụ adịghị mma ma e jiri ya tụnyere protein osisi, ha na-aba uru ma ọ bụrụhaala na a na-eri ya n'ụzọ kwesịrị ekwesị.
Ọ na-ebelata ohere nke ọrịa obi.
Ndị na-eri azụ mgbe niile nwere obere ohere nke nkụchi obi, ọrịa strok na ọnwụ site na ọrịa obi.
Iri akwa na-enyere aka ịkwụsị ibu site n'inye satiety.
Ọ na-enyere aka iwulite uru ahụ siri ike. Ya mere, ọ na-ebelata mfu anụ ahụ nke na-eme na afọ.
Iji chịkọta ọnụ;
Protein bụ aha e nyere organic ogige ndị kpụrụ n'ihi amino asịd na-ejikọta ibe ha na agbụ. A chọrọ 20 amino asịd dị iche iche maka protein, nke nwere ọtụtụ narị amino acid jikọtara ọnụ n'agbụ ogologo.
Mkpa protein kwa ụbọchị na-adịgasị iche site na mmadụ gaa na onye ọzọ. Ná nkezi, mmadụ chọrọ 0.8 grams nke protein kwa kilogram nke arọ ahụ. Mkpa protein kwa ụbọchị nke ụmụ nwanyị dị ime na ndị na-eme egwuregwu dị elu karịa uru a.
Nri nwere protein gụnyere nri dị ka ara ọkụkọ, anụ uhie, toki, azụ na nri mmiri, mmiri ara ehi, yoghurt, cheese, peas, broccoli, mkpụrụ chia, mkpụrụ flax, lentil, ugu osisi, walnuts, oat, barley na quinoa.
