Protein na nri

Ndi na-edozi bu ihe owuwu nke ndu. Mkpụrụ ndụ ọ bụla n’ahụ mmadụ nwere protein. Ngwakọta protein bụ usoro nke amino acid.

I kwesiri protein n’ime nri gị iji nyere ahụ gị aka imezi mkpụrụ ndụ ma mepụta ndị ọhụrụ. Protein dịkwa mkpa maka uto na mmepe n'ime ụmụaka, ndị na-eto eto, na ụmụ nwanyị dị ime.

A na-ekebisị nri ndị na-edozi ahụ n’ime ebe a na-akpọ amino acid n’oge nri. Ahụ mmadụ chọrọ ọtụtụ amino acid n'ọtụtụ buru ibu iji jigide ahụ ike.

A na - ahụ amino acid n’ime anụ anụmanụ dịka anụ, mmiri ara ehi, azụ, na akwa. A na-ahụkwa ha na ebe osisi dị ka soy, agwa, mkpo, bekee, na ụfọdụ mkpụrụ (dịka ọka wit na quinoa). Kwesighi iri nri anụmanụ iji nweta protein niile ịchọrọ na nri gị.

Ekewa amino acid n’otu ato:

• Mkpa
• Adịghị mkpa
• Ọnọdụ

Amino acid dị mkpa enweghi ike ime ya, ma a ga-enwerịrị ya site na nri. Ọ dịghị ha mkpa iri ha otu nri. Itule ụbọchị dum dị mkpa karịa.

Amino acid adịghị mkpa aru bu site na amino acid di nkpa ma obu mmebi nke ndi na edozi aru.

Amino acids na-edozi ahụ chọrọ n'oge ọrịa na nrụgide.

Ogologo protein ị chọrọ na nri gị ga-adabere na mkpa calorie gị niile. Nri protein kwa ụbọchị maka ndị toro eto bụ 10% na 35% nke mkpa calorie gị niile. Iji maa atụ, mmadụ na-eri nri kalori 2000 nwere ike iri protein gram 100, nke ga-enye 20% nke calorie ha kwa ụbọchị.

Otu ounce (gram 30) nke ọtụtụ ihe oriri ndị nwere protein nwere gram 7 nke protein. Otu ounce (gram 30) nhata:

• 1 oz (30 g) nke azu azu ma obu ulo ozuzu okuko
• 1 akwa
• ¼ cup (millilit 60) tofu
• ½ iko (gram 65) agwa ma ọ bụ lentil

Mmiri ara ehi dị ala bụkwa ezigbo isi iyi protein.

Dum grains nwere protein karịa ngwaahịa a nụchara anụcha ma ọ bụ "ọcha".

Childrenmụaka na ndị ntorobịa nwere ike ịchọ iche iche iche, dabere n'afọ ole ha dị. Fọdụ isi iyi dị mma nke protin anụmanụ gụnyere:

• Turkey ma ọ bụ ọkụkọ na akpụkpọ ahụ ewepụrụ, ma ọ bụ bison (nke a na-akpọkwa anụ buffalo)
• Nri anụ ehi ma ọ bụ anụ ezi, dịka okirikiri, n'elu sirloin, ma ọ bụ nro (wepụ abụba ọ bụla a na-ahụ anya)
• Azu ma obu azu

Goodzọ ndị ọzọ esi enweta protein gụnyere:

• Agwa bekee, agwa ojii, agwa akụrụ, lentil, agwa peas, ma ọ bụ agwa garbanzo
• Mkpụrụ na mkpụrụ, gụnyere almọnd, hazelnuts, akụ a gwakọtara, obere ego, ahụekere peepe, mkpụrụ sunflower, ma ọ bụ walnuts (Mkpụrụ na-abụ abụba buru ibu ma buru oke ibu n'uche.
• Tofu, tempeh, na ngwaahịa ndị ọzọ soy protein
• Ngwa ala mmiri ara ehi nwere obere ume

Ntuziaka nri ọhụrụ nke Ngalaba Ugbo US, a na-akpọ MyPlate, nwere ike inyere gị aka ịhọrọ nhọrọ iri nri dị mma.

Nri - protein

• Ndi na-edozi

National Academy of Sciences, Institute of Medicine, nri na nri. Ntughari nri maka Energy, Carbohydrate, Fiber, Fat, Acid Acid, Cholesterol, Protein na Amino Acids. National Academy Pịa. Washington, DC, 2005. www.nal.usda.gov/sites/default/files/fnic_uploads/energy_full_report.pdf.

Ramu A, Neild P. Nri na nri. Na: Naish J, Syndercombe Court D, eds.Ahụike Ahụike. Nke atọ ed. Philadelphia, PA: Elsevier; 2019: isi 16.

Ngalaba Ahụike na Ọrụ Ndị Ọrụ US na Ngalaba Ugbo US. Ntuziaka nri 2015-2020 maka ndị America. 8th ed. health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf. Emelitere December 2015. Nabata June 21, 2019.