Protein bụ ihe mgbochi maka sel, mọzụlụ na anụ ahụ anyị. Ọ na-ahụ maka ọtụtụ ọrụ n'ime ahụ, yabụ onye ọ bụla n'ime anyị ga-enweta protein zuru oke na nri kwa ụbọchị.
N'ụzọ dị mwute, a ka nwere nnọọ ebe nile kweere na ndị mmadụ na-amachi onwe ha anụ na anụmanụ na ngwaahịa enweghị ike nweta chọrọ ego nke protein ... M na-anụ banyere nke a nnọọ mgbe nile na mmekọrita m nri. Ọ bụ eziokwu?
Azịza ya bụ na nri a haziri nke ọma nwere ike ịnwe protein karịrị nke zuru oke iji mee ka ahụike gị dịkwuo mma ma na-arụsi ọrụ ike. Rie nri dị iche iche wee nweta nri niile ị chọrọ. Site na mgbanwe na nri sitere na osisi, amalitere m iji ọtụtụ ngwaahịa ọhụrụ, ụfọdụ n'ime ha anụtụbeghị mbụ! Ma, n'ezie, amaghị m na ha nwere ike ịbụ ezigbo isi iyi nke protein, vitamin na mineral, dịka ọmụmaatụ:
- mkpụrụ: gram 45 nke mkpụrụ, dabere n'ụdị, nwere site na gram 4 ruo 7 nke protein,
- mkpụrụ (dịka ọmụmaatụ, hemp): na gram 30 nke ọka, dabere n'ụdị ahụ, enwere ike ịdị site na gram 5 ruo 10 nke protein,
- soybean green: gram 150 nke agwa esi nri nwere protein gram 17;
chickpeas: gram 160 nke chickpeas emechara nwere protein gram 14,
Lentils: 200 grams nke lentil esiri esi = gram 18 nke protein
- legumes: ọzọ dabere na ụdị mkpo, dịka ọmụmaatụ, na gram 150 nke agwa ojii, gram 15 nke protein,
- ọka ọka ọkacha mmasị m bụ quinoa: gram 185 nke quinoa sie nwere protein gram 8,
- millet: gram 170 nke millet sie nwere gram 6 nke protein;
- amaranth: gram 240 nke amaranth emechara nwere gram 9 nke protein,
- tofu: na gram 120, gram 10 nke protein;
- Spirulina na algae ndị ọzọ bara ụba na protein, tablespoons abụọ nke spirudin ntụ ntụ nwere gram 8 nke protein.
Nke a bụ ụfọdụ ntụziaka m dabere na osisi ndị a: amaranth na akwụkwọ nri, red bean lobio, quinoa, osikapa na agwa, hummus, ofe lentil.
Na spirulina na hemp mkpụrụ nwere ike ịgbakwunye smoothies na juices.
N'ozuzu, ọtụtụ osisi nwere obere protein, ya mere ndị ọkachamara n'ihe banyere nri na-ekwu na site na iri nri dị iche iche n'ụbọchị, ị nwere ike nweta protein zuru oke. Dịka ọmụmaatụ, gram 180 nke akwụkwọ nri esi esi nwere protein 5 gram, na gram 140 nke broccoli sie ya nwere protein 3 gram.
A ghaghị ibute protein ụzọ na nri ọ bụla, ọkachasị nri sitere na osisi. Gbalịa itinye isi iyi protein sitere na osisi na nri ọ bụla iji hụ na ị nwere usoro amino acid zuru oke n'ụbọchị niile.
Tupu ajụjụ gị gbasara protein ole mmadụ chọrọ kwa ụbọchị, m ga-ekwu na nke a bụ ihe dị n'otu n'otu ma dabere n'ọtụtụ ihe: ụzọ ndụ gị, ihe mgbaru ọsọ, mgbaze, ibu, ụdị protein riri. N'ozuzu, RDA, dị ka American Academy of Nutrition and Dietetics si kwuo, bụ gram 56 maka ụmụ nwoke na gram 46 maka ụmụ nwanyị. N'ihi na ndị na-eme egwuregwu nwere protein dị elu karịa ndị na-abụghị ndị na-eme egwuregwu, Canadian Academy of Nutrition and Dietetics na American College of Sports Medicine na-atụ aro ka ha gbakọọ protein protein ha na-eri kwa ụbọchị dị ka ndị a:
- eme egwuregwu ike (Ndị na-eme egwuregwu ike): site na 1,2 ruo 1,7 grams nke protein kwa 1 kilogram nke ịdị arọ ahụ;
- ndị na-eme egwuregwu "ntachi obi" (ndị na-eme egwuregwu ntachi obi): site na 1,2 ruo 1,4 grams nke protein kwa 1 kilogram nke ịdị arọ ahụ.
Isi mmalite nke:
Data nri nke onwe
Ụlọ akwụkwọ nke Nutrition na Dietetics
http://www.vrg.org/nutrition/2009_ADA_position_paper.pdf