Afotusɛm ntiantia
- Estimate about 0.36 grams of protein per pound of body weight.
- Include a protein source at each meal instead of one big serving.
- Lean on beans, fish, eggs, and yogurt, not just red meat.
Bue feed biara a obi reka akyerɛ wo sɛ di protein pii. Mfutuma, abaa, anomne, botae a wɔahyɛ no krataa biara so. Ɛdɔɔso a ɛma wususuw sɛ ebia woadi awiaduane mu nkogu komm wʼabrabɔ nyinaa mu.
Sɛnea ɛte kɛse no, wonnii. Protein ho hia ankasa. Nanso dodow a wuhia no sua, na ɛyɛ wʼankasa wo dea sen sɛnea adetɔnse no kyerɛ. Momma yɛnyɛ no mmerɛw.
Nɔma a egyina ho
Afotu a ɛda hɔ daa, dodow a wɔahyɛ sɛ ɛbɛma onipa apɔwmuden a apɔwmuden wɔ ne ho no annya kakra no, yɛ gram 0.8 protein wɔ kilogram biara a nipadua mu duru yɛ wɔ da koro mu. Wɔ pɔn mu no, ɛyɛ bɛyɛ gram 0.36 wɔ pɔn biara mu, sɛnea Harvard Health kyerɛ.
Nhwɛso a ɛyɛ ntɛm. Onipa a ɔyɛ pɔn 165 yɛ bɛyɛ protein gram 60 da koro mu. Ɛmaa obi a ɔbɛn pɔn 140 no, ɛbɛn gram 50. Ɛho nhia sɛ wokari wʼaduan anaa wode wʼani to nea wodi biara so na woadu hɔ. Aduan mmiɛnsa a baako biara wɔ protein fibea taa de wo du hɔ a ɔhaw biara nni mu.
Bere a wo nɔma kɔ soro
Saa fapem no yɛ fam ma mpanyimfo a wɔn ho yɛ den kakra a wɔdaada hɔ. Tebea a ɛyɛ kɛkɛ pii pia no kɔ soro.
- Woyɛ mmɔdenbɔ daa. Nnipa a wɔtetew wɔn ho, titiriw nea adesoa anaa boasetɔ ho no, taa hia nea ɛboro kakra, mpɛn pii ɛda bɛyɛ gram 1.1 kosi 1.5 wɔ kilogram biara mu, sɛnea Mayo Clinic kyerɛ, de boa nam siesie.
- Woanyin. Sɛ wodu wo mfe 40 ne 50 a, nipadua hwere nam nkakra. Sɛ wodi protein kakra a ɛboro, a wokɔ so yɛ mmɔdenbɔ a, ɛboa bɔ ahoɔden a ɛma wo nan si pintinn na wode wo ho ho ban.
- Woresan benya wʼakwahosan fi yare, oprehyɛn, anaa opira mu. Wo nipadua resan akyekye, na protein yɛ adwinnade no fã.
Sɛ emu biara fa wo a, ɛyɛ nyansa sɛ wobɛsɔ wo botae kɛse kakra wɔ fapem no atifi. Ɛho nhia sɛ wotaa nɔma akɛse. Mayo Clinic kyerɛ sɛ nea wodi a ɛboro bɛyɛ gram 2 wɔ kilogram biara mu da koro mu no boro nea nnipa dodow no ara wɔ ntease biara a enti wodi.
Baabi a ɛsɛ sɛ efi
Fã a adetɔnse adetɔn no twe ho ni. Harvard Health bɔ asɛm a ɛfata sɛ wɔsan ka bio: nkenkan "nya protein pii" sɛ "di nam pii." Nea ɛbata protein no ho ba no ho hia te sɛ protein no ankasa ara pɛ.
Fibea pa a ɛyɛ kɛkɛ a ɛka ho ne:
- Adua, lentils, ne chickpeas
- Nkesua
- Apataa ne anomaa
- Greek yogurt a biribiara nni mu ne nufusu nneɛma foforo
- Tofu, tempeh, ne edamame
- Aborɔbɛ nnua, aba, ne aburow a wɔanyɛ no ho hwee
Sɛ wode wo ho to afifide, apataa, ne anomaa so, sen sɛ wobɛdi nam kɔkɔɔ anaa nam a wɔayɛ ho dwuma pii a, ɛma wo protein ne fiber, nnuabɔde a eye, ne vitamin a wo nipadua ani gye ho. Sɛ wokyekye protein wɔ wʼaduan ahodow mu, sen sɛ wode ne nyinaa bɛhyɛ anwummere aduan mu a, ɛtaa yɛ adwuma yiye sen baako kɛse.
Nokwasɛm a ɛyɛ brɛoo
Ansa na woasan ahyehyɛ wo grocery ho nneɛma nyinaa no, hu sɛ mpanyimfo a wɔn dodow yɛ kɛse wɔ United States no dedaw di protein pii a ɛboro nea esua koraa, sɛnea Harvard Health kyerɛ. Ma nnipa pii no, mmuae a ɛyɛ nokware a wɔde ma "merenya protein a ɛdɔɔso anaa?" no yɛ aane.
Ɛno nkyerɛ sɛ protein ho nhia. Ɛkyerɛ sɛ gram dodow no na ɛntaa nyɛ ade a egyina wo ne ahotɔ ntam. Aduan a ɛyɛ kari pɛ, nhabamma a ɛdɔɔso, ne aduan a wubetumi akɔ so adi no de wo bɛkɔ akyiri sen aduanmu nnuru baako biara.
Na nea ɛdɔɔso nyɛ nea eye boapɛ. Sɛ wohyɛ protein so a, ɛtaa kyerɛ sɛ woretu biribi foforo afi mu, na nea ɛboro saa no ntaa nnya nea ɛyɛ.
Ɔkwan a ɛyɛ mmerɛw a wode bɛtrɛw mu
Sɛ wopɛ sɛ wode wʼadwene si so kakra a, gyae kalkuleta no na fa protein si wo da no mu wɔ aduan biara ho. Nkesua anaa yogurt anɔpa. Adua, apataa, anaa akoko awia aduan mu. Biribi a ɛte saa anwummere. Aborɔbɛ nnua kakra anaa kyiisi sin baako kata snak dodow so. Saa pɛyɛ no taa de wo du wo botae ho wɔ ne ankasa kwan so, na wo nipadua de protein di dwuma yiye bere a ɛba wɔ da no mu sen sɛ ɛbɛba anwummere aduan kɛse baako mu.
Eyi nso ma wʼani gye na woyɛ pintinn wɔ aduan ahorow ntam, a ɛboa wʼahoɔden ne wo nkate komm so. Wote aduan a ɛyɛ kari pɛ no nka ansa na wubehu nɔma bi wɔ tracker so koraa.
Bere a wobɛbisa obi a onim wo nipadua
Akwankyerɛ a ɛyɛ kɛkɛ yɛ mfiase, ɛnyɛ ahyɛde. Sɛ wowɔ asaabo yare, asikyiresampɛ, woyem anaa woma nufusu, anaa woresusuw protein pii aduan anaa anomne ho a, di ho nkɔmmɔ ne ɔyaresafo anaa aduannimfo a wɔakyerɛw wɔn din kan. Wobetumi ahyɛ nɔma a ɛfata wʼakwahosan, ɛnyɛ ɔhɔho dea. Ɛno ne nsonsonoe a ɛda afotu ne ɔhwɛ ankasa ntam, na ɛfata nkɔmmɔbɔ no.
Mfiri a wonyaa nsɛm fi mu
- Harvard Health, How much protein do you need every day?
- Mayo Clinic News Network, Are you getting enough protein?
- Harvard Health, When it comes to protein, how much is too much?