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A maara nke ọma dị ka 'ihe owuwu nke ahụ', ndị na-edozi bụ otu n'ime nri ndị kachasị mkpa achọrọ maka ụmụ mmadụ iji nọgide na-enwe ogo ahụike. Ndị na-edozi ahụ bụ amino acid na-enyere aka na uto sel na ndozi [1] .
Nutritionist Karthika kwuru, 'Amino acid iri abuo di iche iche jikotara aka wee meputa protein nke iri na otu meputara site na aru anyi ma choro inweta itoolu ndi ozo site na nri, ya mere ewere ha dika amino acid di nkpa. Mgbe ndị mmadụ na-ekwu maka protein, ha na-ejikarị okwu akpọrọ 'protein zuru ezu'. E kwuru na isi nri bụ protein zuru oke mgbe ọ nwere 9 amino acid dị mkpa .
Ndị na-edozi ahụ na-ewe ogologo oge ka agbarie n'ime ahụ ma e jiri ya tụnyere nri ndị ọzọ, si otú a na-enye mmetụta nke njupụta na nloghachi na-enyere aka na ọnwụ ọnwụ.
kacha mma home remedies maka ntutu ọdịda
Enwere echiche na-ezighi ezi na ọ bụ naanị isi anụmanụ nwere ike inye protein dị mkpa dị ụmụ mmadụ mkpa [abụọ] [3] . N'adịghị ka nke a, isi mmalite osisi, eri ya na njikọta kwesịrị ekwesị, nwekwara ike inye protein dị ka isi anụmanụ [4] . A na-agbarị ụdị protein abụọ a n'ụzọ dị iche na ahụ anyị. Ọ dị mfe ịnweta protein nke protein kwa ụbọchị site na isi nri ndị anaghị eri anụ ma ọ bụrụhaala na ị họrọ ụdị onye anaghị eri anụ ma ọ bụ nke anụ anaghị eri anụ. [5] .
N'isiokwu a, anyị ga-ewetara gị ụfọdụ n'ime usoro ihe ọkụkụ kachasị mma ma dịkwa mfe dị na protein, nke nwekwara mmekọrịta enyi na enyi. Ka anyị lee anya.
1. Seitan
Seitan bụ nri osisi (nke sitere na mmiri ọka wheat) na enwere ike iji dochie anya ngwaahịa ndị anaghị eri anụ ma juputa na protein [6] . Ọ na-enye ihe karịrị 25 pasent protein na otu ọrụ ma bụrụ ezigbo isi iyi protein protein maka iwulite akwara [7] .
Protein kwa 100 g = 75 g (nwere ike ịdị iche na-adabere na onye nrụpụta).
2. Soyabean
Soybeans Raw bụ otu n'ime ihe kachasị mma na isi iyi nke protein sitere na osisi [8] . Ọ bụ ezie na soybean na-adịkarị ala na amino acid methionine, a ka na-ele ha anya dịka protein zuru oke. Ọ bụ n'ihi nke a, eji ngwaahịa soybans emepụta ọtụtụ ngwaahịa, dị ka tofu, soy milk, edamame wdg. [9] .
Protein kwa 100 g = 36 g.
3. Hemp Mkpụrụ
Obere mkpụrụ osisi ndị ahụ nwere protein dị ukwuu ma nwee abụba ndị dị mma tinyere mineral, nke na-azụ ahụ n'ime [10] . Mkpụrụ vitamin E dị na mkpụrụ ndị a dị ike na-agbakwunyekwa ọkụ dị mma na agba iri na otu . A na-eji mkpụrụ osisi Hemp mee nri nri ndị anaghị eri anụ dị ka ogwe protein, smoothies na butere ngwaahịa.
Protein kwa 100 g = 31.56 g.
4. Ahụekere
Ahụekere bụ otu n’ime ụzọ ndị kasị mma isi nweta protein sitere n’osisi [12] . Ahụ ike na nke dị elu na vitamin dị iche iche, mineral, na ogige osisi, ahụekere nwere ike iri nri (mgbe ị rụsịrị mmiri), eghe ma ọ bụ nke a roara n'ọkụ.
Protein kwa 100 g = 26 g.
5. Ahụekereekere
Mkpụrụ abụọ nke ahụekereekere kwa ụbọchị na-enye ihe dịka 8 g nke protein [13] . Enwere ike ịgbakwunye protein, ahụekere butter na shakes ma ọ bụ smoothies maka ndị na-enweghị ike iri ya ka ọ dị. Ka o sina dị, kpachara anya maka ị na-eri oke mmanụ ahụekere, ebe ọ dịkwa oke calorie ma yabụ nwee ike ịbawanye n'úkwù gị ma ọ bụrụ na ị rie ọtụtụ. [14] .
Protein kwa 100 g = 25 g.
6. almọnd
Ọbụghị naanị na ọ bụ nri dị elu, ma ọ bụkwa ezigbo nri bara ụba maka ndị anaghị eri anụ [iri na ise] . Nri a dị mma kachasị mma iri ma ọ banye na mmiri. Almọnd nwekwara ọtụtụ abụba ahụike, magnesium na vitamin E, nke nwere ike inye aka kwalite ahụike gị [16] .
Protein kwa 100 g = 21.15 g.
7. Mkpụrụ Sunflower
Mkpụrụ osisi ndị a dị ụtọ ma dị mma bụ ezigbo isi iyi protein, nke nwere ike inye aka mee ka ahụike gị dum. Mkpụrụ osisi sunflower nwekwara ọgaranya na linoleic acid, polyunsaturated fat na vitamin E [17] . Can nwere ike iri ya raw ma ọ bụ agwakọta ya na iko mmiri, hapụ ya maka 15 nkeji ma drinkụọ ya maka uru.
Protein kwa 100 g = 21 g.
8. Paneer
Ọtụtụ mgbe e jiri ya tụnyere tofu, ngwaahịa a mmiri ara ehi bụ ezigbo ihe na-enye protein. Paneer na-arụ ọrụ n’ime ka akwara gị sie ike ma na-enye aka mee ka ọnụ ọgụgụ metabolism gị dị elu [18] . Iri paneer ugboro abụọ n’izu dị mma maka gị. Jide n'aka na ị na-eri ya na oke dị ka paneer nwere nnukwu abụba zuru ezu [19] .
Protein kwa 100 g = 19.1 g.
9. Okuko
Chickpeas, nke a makwaara dị ka Channa, bụ nri anaghị eri anụ ọzọ nwere protein [iri abụọ] . Ọ na-abịa na eriri dị elu na obere kalori, nke bụ ozi ọma nye ndị niile maara gị ahụ ike. Ọ bụrụ na ọ dị ewu ewu 'Channa Batura' (ikekwe mwepu batura) ma ọ bụ nri nri Mediterenian, 'Hummus', chickpeas kwesịrị ịbụ akụkụ nke nri gị kwa ụbọchị [iri abụọ na otu] .
Protein kwa 100 g = 19 g.
10. Chia Mkpụrụ
Mkpụrụ osisi Chia bụ ezigbo ezigbo protein ma ha nwere amino acid itoolu dị mkpa ma si otú a na-ahụta protein zuru oke [22] . Ọzọkwa, eriri na abụba ọdịnaya nke mkpụrụ ndị a na-eme ka ha zuo oke maka idebe gị ogologo oge, ọbụlagodi na ị na-eri tebụl agwakọtara na nri ụtụtụ gị ma ọ bụ smoothie gị kwa ụbọchị [2. 3] .
Rịba ama : Chia osisi bụ hygroscopic na okike. Nke ahụ bụ, ha na-amịrị mmiri wee ghọọ nnukwu gelatinous globules. Ya mere, jide n'aka na ị gaghị eri ha akọrọ ma sachaa ya na mmiri n'ihi na ọ ga-emepụta ihe mgbochi na akpịrị gị, nke ga-achọ nkwụsị endoscopic maka iwepụ.
Protein kwa 100 g = 17 g.
11. Osikapa Anụ
Osikapa ọhịa na-enyere aka na-eme ka usoro ahụ ji alụso anyị ọgụ na-enyekwa aka na usoro nri nri. Osikapa nke anụ ọhịa na-emekwa ka ọkpụkpụ ahụ sie ike n'ihi mmesapụ aka dị ukwuu nke mineral dị n'ime ya [24] . Ezigbo isi iyi nke protein, a naghị ewepụ osikapa ọhịa nke alaka ya, na-abawanye ọdịnaya eriri [25] .
Protein kwa 100 g = 15 g.
12. Amara
A na-akpọkwa rajgira n'ọtụtụ akụkụ nke India, amaranth bụ otu n'ime mkpụrụ ọka ochie kacha ochie na Earth. Ndị ọzọ karịa ịbụ ndị na-enweghị gluten kpamkpam, ọka a jupụtara na protein, gụnyere mkpa amino acid lysine, nke na-efukarị ọtụtụ nri ọka [26] [27] . Fọdụ n'ime ihe ndị ọzọ dị mkpa na amaranth bụ calcium na iron [28] .
Protein kwa 100 g = 13.56 g.
13. Buckwheat
A na-akpọkwa kuttu ka atta na Hindi, buckwheat bụ mkpụrụ nri na-enweghị gluten nke bara ọgaranya na protein, fiber na magnesium [29] . Iri buckwheat nwere ike inye aka kwalite ahụike obi ma chịkwaa ogo shuga dị n'ọbara [30] .
Protein kwa 100 g = 13.25 g.
14. Black agwa
Enwere ike iji agwa ojii mee nri nri anaghị eri anụ dị iche iche iji mee ka protein gị baa ọgaranya. Tinyere protein, agwa ojii nwekwara antioxidants ndị dị mkpa n'ịchịkwa ahụike gị [31] [32] . Gbakwunye ya na salads gị ma ọ bụ mee agwa bekee, otu ụzọ ọ bụla, a na-elekọta protein gị chọrọ maka ụbọchị ahụ.
Protein kwa 100 g = 13 g.
15. Chiiz n’ Clọ
Otu ezigbo protein, cheese cheese bara uru maka ahụike gị. O bu obere kalori ma juputa ya na otutu nri dika vitamin B, calcium, phosphorus na selenium [33] .
Protein kwa 100 g = 11 g.
16. Edamame
Edamame bụ soybean a na-egbute n'oge ma bụrụ ọgaranya bara ụba na protein [3. 4] [35] . A na-esiri agwa ndị a na-eto eto ma ọ bụ sie na pod. Ozugbo esiri ha, ha ga - enweta mmiri wee jee ozi n’akụkụ isi nri ndị ọzọ.
Protein kwa 100 g = 11 g.
17. Obere Anya Oji
Black ped peas nwere a grapping 10 grams nke protein kwa & frac14 iko na-enyere jupụta gị ozugbo. Ndị a nwekwara folate, thiamine na fiber nke achọrọ maka usoro mgbari ike [36] .
Protein kwa 100 g = 11 g.
18. Greek Yoghurt
Yoghurt Greek bu uzo ozo di nma n’enye protein. Ejiri protein na ihe oriri dị iche iche jupụta, yogọt Greek nwere ike inyere gị aka inwe mmetụta zuru ezu karịa [37] . Iri ya oge niile ma na-achịkwa ya nwere ike inye aka nye protein dị mkpa.
Protein kwa 100 g = 10 g.
19. Ogwe aka
Otu n'ime ụzọ kachasị mma maka protein maka ndị anaghị eri anụ, otu iko ofe lentil nwere protein dị ukwuu dị ka akwa àkwá atọ [38] . N'ihi otutu ihe, enwere ike itinye lentil na nri sitere na salads rue ofe rue curry. Nakwa isi iyi nke carbohydrates dị mma, lentil nwere ezigbo antioxidants na ogige osisi ndị ọzọ bara uru maka ahụike gị niile. [39] .
Protein kwa 100 g = 9 g.
20. Lima agwa
kareena kapoor na uwe ojii
Ndị a nwere ọtụtụ protein, na otu iko na-enye 10 g nke macronutrient nke na-eme ahụ ike. Lima agwa nwekwara eriri na-ejuputa na potassium ndị dị mma maka ahụike obi [40] .
Protein kwa 100 g = 8 g.
21. Tofu
Tofu, nke a makwaara dị ka 'Bean curd' (ebe ọ bụ na a na-esi ya na soybean) na-enye ihe fọrọ nke nta ka ọ bụrụ gram 15 ruo 20 kwa ọkara iko. Ọgaranya na polyunsaturated fatty acids, gụnyere omega-3 abụba, tofu bụ nri ahụike-obi nke ga-esonye na nri gị kwa ụbọchị [41] [42] .
Protein kwa 100 g = 8 g.
22. Agwa Owa
Peas na-acha akwụkwọ ndụ nwere obere protin jupụtara na protein nke nwere ike inyere gị aka iru ebumnuche protein gị maka ụbọchị ahụ. Tinyere ndị na-edozi ahụ, peas na-acha akwụkwọ ndụ nwekwara ọgaranya na leucine (alpha-amino acid) na amino acid ndị ọzọ dị mkpa maka metabolism. [43] [44] .
ihe nkiri ihunanya bekee na nso nso a
Protein kwa 100 g = 5 g.
23. Quinoa
N'adịghị ka ọka ndị ọzọ, quinoa pụrụ iche n'ụzọ ya, ebe ọ na-abịa na gram asatọ nke protein kwa iko. Ọ na - enye amino acid itoolu dị mkpa bụ maka iwu maka uto na mmezi ahụ ma yabụ a na - ewere ya protein zuru oke [Anọ. Ise] [46] .
Na mgbakwunye, quinoa nwere L-arginine, nke bụ amino acid dị mkpa nke na-akwalite mmepe akwara karịa mmepụta abụba, yabụ ọ zuru oke maka ịkwalite metabolism gị. Isi ego a bụ, enwere ike iwere ya dị ka ọka ọ atụ atụ na nri ụtụtụ ma ọ bụ agwakọta ya na veggies iji mee salad dị ụtọ ma dịkwa mma.
Protein kwa 100 g = 4.4 g.
24. Kale
Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ a zuru oke maka ndị na-eri nri ọnwụ [47] . Mkpụrụ protein ahụ dị na kale mara na ọ dị elu karịa nke a hụrụ na inine na mọstad [48] . Ọ bụkwa ezigbo isi iyi nke calcium na yabụ nnukwu osisi protein nke ndị anaghị eri anụ ga-ahọrọ.
Protein kwa 100 g = 4.3 g.
25. Brussels Ome
Ome Brussels, ụdị akwụkwọ nri cruciferous, bụ isi iyi kacha mma nke protin n'etiti akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ. [49] . N'inwe ihe uto yitụrụ nke nke kabeeji, Brussels puo nwere ike kpọrọ dị ka ngụkọta ahụ ike ngwugwu [iri ise] .
Protein kwa 100 g = 3.4 g.
26. Abụ m Milk
Zuru oke maka nri vegan, mmiri ara ehi soy bara ọgaranya na protein ma na-enyekwa aka na protein kwa ụbọchị [51] . Mmiri ara ehi soy na-enyekwa ezigbo potassium nke bara uru maka ahụike gị niile [52] .
Protein kwa 100 g = 3.3 g.
27. Ọka
Ezigbo isi iyi nke protin, enwere ike itinye ọka na nri gị maka ịnụ ụtọ uru protein. Otú ọ dị, ọdịnaya protein nwere ike ịdị iche iche dị iche iche nke ọka [53] . Obụpde ha, ghee ha ma ọ bụ ghee ha, were ha dịka akụkụ nri ma ọ bụ naanị dịka nri.
Protein kwa 100 g = 3.2 g (ọka America).
28. Uzu
A tọrọ ụtọ na ike isi iyi nke protein, a ero iche iche bụ oké adianade gị nri. Ha nwere ike enweghi ụcha mana nri na-edozi ahụ adịchaghị obere [54] . Otu iko nke sliced nwere ike inye gị ihe dịka 3,9 g nke protein.
Protein kwa 100 g = 3.1 g.
29. Akwụkwọ nri
Ezigbo isi iyi nke protein, inine nwere oke igwe, vitamin A na vitamin K [55] . Gbakwunye inine na nri gị ga - enyere aka n’ime ka usoro ahụ ji alụso ọrịa ọgụ, yana ịkwalite ọrụ ụbụrụ dị mma na ọkpụkpụ dị mma [56] .
Protein kwa 100 g = 2.9 g.
30. Broccoli
Na India, broccoli nwere ike ọ gaghị abụ mgbe niile na nri, mana ọ bụ otu n'ime akwụkwọ nri nwere ezigbo ọdịnaya protein ma na-ewere ọnọdụ na nri ndị India n'oge a. Otu iko broccoli nwere eriri 2.5 na protein ọ bụla. Broccoli bụkwa ezigbo ụzọ isi na-alụ ọgụ cancer na vitamin C [57] .
Protein kwa 100 g = 2.8 g.
31. Guava
Otu n'ime mkpụrụ osisi kachasị mma nke protein, guava nwere protein karịa mkpụrụ osisi ọ bụla [58] . Mkpụrụ osisi ahụ na-enye gị okpukpu anọ Vitamin C kwa ụbọchị na otu ọrụ [59] ma nwee ike inye aka melite ahụike gị n'ọtụtụ ụzọ.
Protein kwa 100 g = 2.6 g.
32. Oatmeal
A na-ejikarị ya dị ka akụkụ nke nri ụtụtụ, oatmeal bụ ihe ọzọ na-enye protein nke nwere okpukpu atọ nke protein dị na osikapa agba aja aja [60] . Ọ na-adụ ọdụ na-eri oatmeal tupu mgbatị ahụ iji mee ka ike gị dị elu ma na-aga.
Protein kwa 100 g = 2.4 g.
33. Akwado
Iri prunes nwere ike inye aka jupụta enweghi protein na ahụ gị n'ihi oke ego nke edozi ahụ na mkpụrụ osisi ahụ. [61] . Prunes dịkwa oke uru maka ahụike ọkpụkpụ gị na ọbara mgbali [62] .
Protein kwa 100 g = 2.2 g.
34. Asparagus
Otu n'ime akwụkwọ ndụ akwụkwọ ndụ kachasị mma nke protein sitere na osisi, asparagus nwere obi ike na insulin iji kwado usoro mgbaze ma nwee ahụ ike [63] .
Protein kwa 100 g = 2.2 g.
35. Ube oyibo
A ezigbo na ike isi iyi nke protein, avocados ike-atụkwasịkwara gị nri maka a protein-jupụtara nri. Ọ bụ ezie na ị na-enye ube bekee ube bekee na-enye ihe na-erughị otu gram nke protein, iwere nke dum otu ihe ga-aba uru maka ahụike gị [64] .
Protein kwa 100 g = 2 g.
36. Nduku
N'ezie, ọ dịghị nri ọzọ nwere ụdị poteto anyị hụrụ n'anya. Site na esiri esi na sie, poteto jupụtara na protein na enweghị abụba [65] .
Protein kwa 100 g = 2 g.
37. Jackfruit
Ọgaranya na protein, jackfruit nwere ọtụtụ nri nri, vitamin A, vitamin C na ọtụtụ antioxidants dị iche iche. [66] .
Protein kwa 100 g = 1.72 g.
38. Pottọ Nduku
A iche nduku, ụtọ nduku nwere dị iche iche nri dị ka mmiri, eriri, magnesium, na vitamin B6 na-eme dị ka a eke laxative [67] . Potatoestọ nduku nwere sporamin, ụdị protein dị iche iche nke na-ebu ihe karịrị pasent 80 nke protein zuru ezu ha.
Protein kwa 100 g = 1.6 g.
39. Mulberry
Mulberries bụ mkpụrụ osisi na-atọ ụtọ nke a na-eto nke ukwuu maka ekpomeekpo ha pụrụ iche yana nnukwu ihe oriri [68] . A na-erikarị mkpụrụ osisi a mịrị amị, dị ka mịrị ma nwee ezigbo ọdịnaya nke protein, ma e jiri ya tụnyere ụdị beri ndị ọzọ [69] .
Protein kwa 100 g = 1.4 g.
40. Blackberry
Otu n'ime ihe kachasị mma nke protein, blakberị nwere nnukwu antioxidants na eriri [70] . Nnyocha ekwuola na blakberị bụ otu n'ime nri kachasị mma ma jupụta n'ọtụtụ nri bara uru maka ahụike gị [71] .
Protein kwa 100 g = 1.4 g.
ọgwụgwọ ụlọ maka mmanu mmanu akpụkpọ
41. Aprịkọt
Greatzọ ọzọ dị mma sitere na protin sitere na osisi, aprịkọt bụ ezigbo mgbakwunye na nri gị [72] . E wezụga protein, aprịkọt bara ọgaranya na vitamin A na C nke na-echebe ahụ gị megide mmebi nsogbu na-adịghị mma [73] .
Protein kwa 100 g = 1.4 g.
42. Nectarine
Nectarines juputara na nri na antioxidants ma obu otu n’ime ezigbo uzo esi enweta protein na nkpuru osisi [74] . Ọnụọgụ protein maka ọtụtụ ụdị na ogo nha ma ọ bụghị ọtụtụ.
Protein kwa 100 g = 1.1 g.
43. banana
A ezigbo isi iyi nke protein, unere dị mma maka ahụike gị dum [75] . Ebe dị mfe nke ihe achọrọ achọrọ, unere na-enyere aka ịnọgide na-enwe ahụ ike ma dịkwa mma na mgbaze gị [76] .
Protein kwa 100 g = 1.1 g.
44. Kiwi
Ọgaranya na vitamin C, potassium, phytochemicals na ọtụtụ nri, mkpụrụ osisi a na-acha akwụkwọ ndụ nwere ezigbo ọdịnaya protein [77] .
Protein kwa 100 g = 1.1 g.
Rịba ama : Ọtụtụ mkpụrụ osisi na akwụkwọ nri na-enye ebe ọ bụla n'etiti protein 1-3 g kwa 100 g. Agbanyeghi na obughi ha bu 'ogaranya' nke protein, tinyere ha na nri gi tinyere nri ndi ozo nwere protein nwere ike inye aka nye oke protein di mkpa, aru gi choro.
Nkpuru osisi dabere na protein na Animal
Tupu anyị atụlee ụdị protein abụọ a, ka anyị mata ihe ndị na-edozi anụmanụ bụ. Ngwa anụmanụ dịka anụ, àkwá na azụ bụ ụfọdụ n’ime ihe ndị kacha mma na-enye protein na-esi na anụmanụ pụta [77] .
Ngwaahịa anụmanụ bụ protein zuru oke, ya bụ, ha nwere amino acid niile. Ihe di iche na protein na osisi di na onu amino acid di n’ime ha [78] . Agbanyeghị, imirikiti ngwaahịa osisi enweghị ma ọ bụ nke ọzọ chọrọ amino acid dị mkpa, na-eme ka ọ ghara ịrụ ọrụ nke ọma n'inye nri protein zuru oke.
Enwere esemokwu dị iche iche ma a bịa na uru anumanu sitere na anụmanụ na osisi sitere na ndị mmadụ na-egosi na amino acid dị na osisi nwere obere ihe nke na mmetụta ahụ adịchaghị uru [79] .
Nke ahụ bụ, ebe ụdị protein ahụ bara uru, mmadụ ga-agwakọta ụdị nri dị iche iche maka nri zuru oke.
Na Nkọwa nke Ikpeazụ ...
Isi akwukwo nri ndi anaghị eri anụ nwere ike ịbụ ụzọ ọzọ dị ukwuu maka isi nweta anụmanụ ma ọ bụrụ na ejiri amamihe họrọ ya. The ruru ma eleghị anya, a obere obere tụnyere anụ ma ha na-ohiha dị mkpa. Agbanyeghị, mgbe a bịara n'ihe metụtara protein, nri ndị anaghị eri anụ na-abawanye uru n'ihi ụzọ o si emetụta ahụ anyị site na ọdịnaya phytonutrient na mgbakwunye na ọdịnaya protein [80] . Adaberela na anụ ọkụkọ na ụdị oge niile, gwakọta nri gị na ụfọdụ akwụkwọ nri dị mma.
Ajụjụ Ndị Frequenlty Na-ajụ
Q. Kedu ka ndị anaghị eri anụ si enweta protein zuru ezu?
.B.. Iri nri ndị nwere protein, dịka ndị ahụ a kpọtụrụ aha n’elu nwere ike inye aka nye protein dị mkpa na nri onye anaghị eri anụ ma ọ bụ nke anụ anaghị eri (zere ngwaahịa mmiri ara ehi).
Q. Kedụ ka ndị anaghị eri anụ ga-esi nweta gram gram 150 kwa ụbọchị?
.B.. Iri nri bara ọgaranya na protein dịka soybean, lentil, cheese cheese, pumpkin seed wdg nwere ike inye aka.
Q. Ego ole ka m chọrọ n’ụbọchị?
.B.. DRI (Dietary Reference Intake) bu 0.8 gram protein na kilogram nke ibu ahu. Nke ahụ bụ, 56 g kwa ụbọchị maka nwoke na-anọkarị otu nwoke na 46 g kwa ụbọchị maka nwanyị na-anọkarị otu nwanyị.
Q. Nwere protein n’eme ka ike gwụ gị?
.B. . Eeh. O nwere ike ibute adịghị ike na ike ọgwụgwụ yana oge, enweghị protein nwere ike ime ka ị ghara ịkwaa ahụ, nke na-eme ka ike gị belata, na-eme ka o sie ike idobe nguzo gị, ma na-ebelata metabolism gị.
Q. Kedu Dal bụ ezigbo isi iyi nke protein?
.B.. Moong si
Q. Ole oke abụba dị na pg 100g?
.B.. 25 g
Q. Kedu ihe ga - eme ma ọ bụrụ na i bulie ibu mana ị gaghị eri protein zuru oke?
.B.. Ọ bụrụ n’ị naghị eri protein zuru oke, n’ime otu izu, ọ nwere ike ibute mgbu.
Q. Kedu ihe ga - eme ma ọ bụrụ na ị rie oke protein?
.B.. Mgbe ị na-eri oke abụba, a na-echekarị ya dị ka abụba, ebe njupụta nke amino acid na-apụ. Nke a nwere ike ibute ibu ibu karịa oge, ọkachasị ma ọ bụrụ na ị rie ọtụtụ calorie ka ị na-achọ ịbawanye protein gị.
Ọ bụ ezie na enweghị nnukwu ọmụmụ ihe jikọtara protein dị elu na mmebi akụrụ na ndị mmadụ ahụike, oke protein nwere ike ibute mmebi nke ndị nwere ọrịa akụrụ na-adịbu. Nke a bụ n'ihi oke nitrogen dị na amino acid nke mejupụtara protein.
Ajụjụ: Nri peekere bụ protein zuru oke?
.B.. Ee e, ma ị nwere ike gbasaa ya na mpempe achịcha iji mee ka ọ bụrụ protein zuru oke.
otu esi ewepu ihe nrịbama na bum gi
Q. Broccoli nwere protein karịa anụ ehi?
.B.. Broccoli nwere protein karịa kalori karịa steak, na kwa kalori, inine na-enwe ike ịnwe ka ọkụkọ na azụ.
Q. Ndi chiiz abuba ma obu protein?
.B.. Ọ bụ abụba na protein. Ọnụ ọgụgụ dịgasị dabere na ụdị chiiz.
Karthika ThirugnanamNlekọta Ahụike na DietitianMS, RDN (USA) Mara ihe
