Mụtakwuo maka nri protein na ihe nzuzo ya maka ịla n'iyi kilogram 15 n'ime izu abụọ

Nchụso ịdị arọ dị mma na ọdịdị mara mma abụghịzi ọchịchọ ịnụ ụtọ ịma mma naanị, mana ọ ghọkwara ihe dị mkpa iji chebe ahụike nke ahụ pụọ na ọrịa na-adịghị ala ala metụtara oke ibu na mkpokọta abụba n'ime ahụ. , karịsịa abụba afọ.

Ibu oke ibu na nnukwu úkwù nwere ike iwelite ohere nke ụdị ọrịa shuga XNUMX, ọbara mgbali elu, na ọrịa obi, nke mere na inweta nri kwesịrị ekwesị ji dị mkpa nye ọtụtụ mmadụ.

Na paragraf ndị na-esonụ, ị nwere ike ịmụta banyere ozi niile dị mkpa gbasara nri protein, nke na-enyere anụ ahụ aka ịkụ abụba na ngwa ngwa ma nweta nsonaazụ dị ịtụnanya.

Kedu ihe bụ nri protein?

Ọ bụ ụdị nri nke a na-abawanye òkè mmadụ na protein kwa ụbọchị n'ihi ibelata oke nke carbohydrates n'ogo kacha nta, nke na-akpali ahụ iji abụba ndị echekwara dị ka isi iyi ike.

Nri a na-ebuli ọkwa nke ketone n'ime ọbara, nke bụ ogige ndị na-esi na abụba na-ere ọkụ, nke na-akpata mmetụta nke ike ọgwụgwụ, ike ọgwụgwụ na isi ọwụwa, karịsịa na ụbọchị mbụ nke itinye nri a.

Nri protein Atkins

Nri protein na-arụ ọrụ mkpoko Ọ na-enyere aka ibelata ibu ngwa ngwa, ma na-ebelata ohere ị nwetaghachi ya, ebe ọ na-ebuli ọnụ ọgụgụ abụba abụba ma na-ebelata úkwù.

Otú ọ dị, ịdabere n'ahụ ahụ na protein na abụba na-eme ka mmiri dị ukwuu na-efunahụ ya, ya mere onye ahụ kwesịrị ịkwụ ụgwọ maka ọnwụ ya ma rie nnukwu mmiri mmiri na ahịhịa ndụ, na ibelata mkpokọta ketone n'ime ọbara.

A na-ekewa nri Letkins n'ime usoro anọ, ya bụ:

Nke mbụ ogbo

bụ usoro induction:

Ọ bụ usoro kachasị sie ike na nke siri ike nke nri a, nke a na-ebelata carbohydrates kwa ụbọchị ka ọ bụrụ naanị gram 20, nke pụtara na anụ ahụ na-enweta ume ya site n'ịkụ oke abụba dị ukwuu, na carbohydrates na-anọchi anya naanị 10% dị ka ike. isi iyi kama 45-65% n'ọnọdụ nkịtị.

N'oge a, ị nwere ike iri akwụkwọ nri na-abụghị starchy dị ka kabeeji, letus, kọlịflawa, asparagus, eyịm, celery, ose na kukumba.

Nlebara anya na iri abụba dị mma dị ka azụ nwere abụba, aki oyibo na ube oyibo, na ịṅụ ọtụtụ mmiri na ihe ọṅụṅụ ahịhịa na-enweghị shuga.

Nkeji nke abụọ

Amara dị ka ọkwa nguzozi:

Ọ bụ ọkwa nke ahụ na-esikwu ike mgbe ọ malitechara ime onwe ya ka ọ were abụba dị ka isi iyi ike, onye ahụ na-aga n'ihu na-eri obere carbohydrates ka ọ ghara ịfe gram 20 nke akwụkwọ nri na aki. , na nke a na ogbo na-aga n'ihu ruo mgbe achọrọ ezigbo arọ na-anọgide banyere 4-5 kilo gram.

ọkwa nke atọ

A maara nke a dị ka usoro ntinye nke mbụ:

Ọnụ ọgụgụ nke carbohydrates na-eji nwayọọ nwayọọ na-amụba ihe dị ka gram 10 kwa izu ruo mgbe a ruru oke ịdị arọ.

Ọ bụrụ na ahụ kwụsie ike n'oge a ma ọ bụ ọ bụrụ na ọ malitere ịba ụba, ọkwa carbohydrate na-ebelata ọzọ.

Nke anọ ogbo

A maara nke a dị ka usoro nrụnye:

Ọ na-amalite mgbe ọ rutechara oke ibu, enwere ike ịga n'ihu dị ka ụzọ ndụ iji nọgide na-adị mma ma nwee ahụ ike na ume.

E gosipụtara nri protein

Ọtụtụ ndị kpakpando Hollywood anwalela ụdị nri a, karịsịa ma ọ bụrụ na ọ chọrọ ka ha wepụ ọtụtụ kilogram n'ime obere oge.

A na-atụ aro ka ị na-agbaso usoro nri nke ọma na mgbatị ahụ, ọbụna na-eje ije maka ọkara otu awa kwa ụbọchị iji nweta nsonaazụ kacha mma.

Ahụmahụ m na protein na nri nri

Hayam kwuru

Ọ nwara ụdị iri nri atọ n'emeghị ihe achọrọ, mgbe nke ahụ gasịrị, ọ kwụsịrị ịmalite iri nri ma tinye uche n'ime afọ ime, ịmụ nwa na nlekọta ụmụaka.

Mgbe nke ahụ gasịrị, o kpebiri ịchọ nri nke ga-eweghachi ume na ume ya, ọ nụkwara banyere nri protein na akwụkwọ nri, na otu n'ime enyi ya tụfuru kilogram 11 n'ime otu ọnwa ka o mechara ya, ya mere o kpebiri ịnwale ya. onwe ya.

Hayam kwuru na ya mere ihe ndị a:

nri ụtụtụ

• Ihe ọṅụṅụ lemon ma ọ bụ mkpụrụ osisi grepu
• Mpekere cheese ma ọ bụ àkwá sie
• Kukumba na letus

nri ehihie

• Anụ esiri esi, ọkụkọ ma ọ bụ azụ
• Ike
• ofe

nri abalị

• Mpekere chiiz skim
• sie àkwá
• Salad green

Na mgbakwunye na ịga ije ọkara otu awa kwa ụbọchị, ọ na-adịkwa ya mma nke ukwuu, mana ọ na-eyigharị ịdị arọ ya ruo ngwụcha izu.

Nnwale nri protein maka otu ọnwa

Maysa kwuru

Ọ na-enwere ndị kpakpando Hollywood anyaụfụ maka amara ha, ọ gbalịkwara ịchọ ihe kacha mkpa iji nweta ahụ a mara mma zuru oke, ọ chọpụtakwara na ọtụtụ n'ime ha na-eri nri protein, na mgbe ọ ghọtara nzube ya na otú o si arụ ọrụ, ọ. jisiri ike n'ime otu ọnwa iji tufuo kilogram 15, nke a bụ ihe Maysa riri n'oge nri:

nri ụtụtụ

Nsen abụọ sie, mmiri ara ehi amịpụtara, ma ọ bụ cheese ụlọ nwere kukumba

nri ehihie

Salad na ofe akwukwo nri

Nri nri

Yogọt na-enweghị abụba

nri abalị

Salad, yogọt, na otu ụzọ n'ụzọ anọ nke ọkụkọ a ṅara n'ọkụ ma ọ bụ azụ a ṅara n'ọkụ.

Ahụmahụ nri protein na-aga nke ọma

Dora kwuru

Ọ gbasoro nri protein, wee mee ihe ndị a:

nri ụtụtụ

sie àkwá, na green tii

nri ehihie

Ọkụkọ, anụ ma ọ bụ azụ, na salad green.

nri abalị

Otu ihe oriri na nri nri ehihie, ma ọ bụrụ na nri ehihie bụ ọkụkọ, nri abalị ga-abụ azụ, na ihe ndị ọzọ.

taboo

Sugar, starch, ihe ọṅụṅụ ike na nri ngwa ngwa.

Dora na-atụ aro iri ọtụtụ mmiri, mmiri mmiri na ngwaahịa mmiri ara ehi, yana ịga ije ọkara otu awa kwa ụbọchị.

Nri protein, nke m tụfuru kilo 15 n'ime izu abụọ

Lamia kwuru

O jisiri ike tufuo kilo 15 mgbe ọ gbasiri ike na nri protein, ma ọ hụghị ụfọdụ ngwaahịa ndị a kọwara na nri Western, ya mere o jiri ngwaahịa obodo dochie ha, ma were jam mkpụrụ osisi na-enweghị shuga mee ka yogọt na-atọ ụtọ. na-atọ ụtọ ma na-atọ ụtọ ma na-akwụ ụgwọ maka ụkọ nke carbohydrates.

Lamia kwadoro na ọ họọrọ ngwaahịa ndị nwere probiotics, nke na-enyere aka melite mgbaze ma chebe ahụike nke usoro nsị.

Ọ na-esi nri ọkụkọ na mmanụ, yana anụ na azụ azụ (ọ nwekwara ike iri akwụkwọ nri ọhụrụ esiri esi ụtọ, yana anụ na ofe ọkụkọ).

O kwuru na ya na-aṅụ ihe ọ bụla tii na kọfị ọ chọrọ n’ejighị shuga, tinyere akwụkwọ nri bara uru dị ka cinnamon, sage, na anise star.

Lamia na-ekwu na ọ na-akawanye mma n'ọkwa anụ ahụ na nke uche, ọ na-atụ aro ka ọ na-eme nri a.

Nri protein

Ọ bụ nri dabere na ịbawanye akụkụ protein gị kwa ụbọchị maka ịhapụ carbohydrates, n'ihi na òkè gị kwa ụbọchị agaghị agafe gram 20 naanị.

NchNhr ịhọrọ site na:

azụ: Dị ka salmon, catfish, flounder, tilapia na tuna.

anụ ọkụkọ: Dị ka ọkụkọ na toki, yana akwa.

elu: Dị ka artichokes, cucumbers, letus, eyịm, kabeeji, asparagus, celery, mushrooms, okra, spinach, eggplant, galik, turnips, beets, na pasili.

Mkpụrụ shuga dị ala: Dị ka raspberries, strawberries, oranges, grapefruits, pears, piich, plums, na prickly pears.

Protein nri uzommeputa

Curry ọkụkọ na keto osikapa

ihe ndị mejupụtara ya

• 300 grams nke ọkụkọ shredded
• 100 grams nke akwụkwọ nri
• Obere yabasị
• Nri ngaji atọ nke bọta
• 4 grams nke aki oyibo ude
• Otu tablespoon nke curry ntụ ntụ
• Chopped green ose
• Grated ginger na nnu

ihe oriri osikapa

• 400 grams nke kọlịflawa
• Bịanụ
• Bọta ma ọ bụ mmanụ
• Turmeric na oregano

Nkwadebe

• Kpoo bọta ahụ ma tinye yabasị, ginger na ose
• Tinye curry na ọkụkọ
• Tinye akwụkwọ nri
• Tinye aki oyibo
• Hapụ ngwakọta na obere okpomọkụ maka nkeji iri na ise

Kwadebe osikapa

• Bee kọlịflawa na mincer
• Kpoo mmanu ma ọ bụ bọta ma tinye kọlịflawa a gbuturu agwa na ya
• Tinye ngwa nri ma hapụ ngwakọta ka ọ dị nro ruo mgbe ọ dị nro.

Nri nke protein, akwụkwọ nri na mkpụrụ osisi

Nri protein, akwụkwọ nri na mkpụrụ osisi dabere n'echiche bụ na carbohydrates bụ otu n'ime nri na-enye aka maka ibu ibu.

Nke a bụ n'ihi na carbohydrates na-ebuli ọkwa shuga dị n'ọbara, nke na-eme ka ahụ na-emepụta insulin karịa, nke na-ebute mbelata nke shuga ọbara, nke na-eme ka agụụ na-agụ mmadụ n'ime obere oge.

Site na nri nke protein, akwụkwọ nri na mkpụrụ osisi, ị nwere ike ibelata agụụ agụụ, mee ka ọkwa shuga dị n'ọbara guzosie ike ruo ogologo oge o kwere mee, ma mee ka usoro metabolism abụba rụọ ọrụ, nke na-enyere aka iwepụ oke ibu.

Ị kwesịrị izere carbohydrates na sugars na nri a, na-eri naanị protein, akwụkwọ ndụ akwụkwọ ndụ, na obere carb, yana mkpụrụ osisi ndị nwere obere shuga.

Nri protein kedu ka ọ dị gịrịgịrị otu izu?

Nri protein nwere ike ibelata kilogram 3-5 kwa izu.

Nri protein kwa ụbọchị kilo

Ị nwere ike ịme nri protein nke ọma ka ọ ghara ibu ibu ibu, dị ka ịla n'iyi otu kilogram kwa ụbọchị, site na ime ihe ndị a:

Ihe dị ka calorie 1120 kwa ụbọchị.

nri ụtụtụ: Iko mmiri abụọ, mgbe ahụ, tablespoon anọ nke agwa na otu iko yogọt na-adịghị abụba na tii ma ọ bụ kọfị na-enweghị shuga.

nri ehihie: Iko mmiri abụọ tupu nri, wee sie ma ọ bụ a ṅara n'ọkụ azụ, sie anụ ma ọ bụ esiri esi na-enweghị abụba, salad green, na otu iko mmiri ara ehi soy.

Nri nri: Iko mmiri abụọ na otu iko yogọt na-enweghị abụba.

nri abalị: Iko mmiri abụọ tupu nri, mgbe ahụ, otu mpempe cheese na tablespoons anọ nke agwa.

tupu ụra: iko mmiri abụọ

Nri protein maka ụbọchị 10

Ị nwere ike iwepụ oke ibu n'ime ụbọchị iri site na ịgbaso nri protein siri ike maka ụbọchị iri.

Na nri a, a na-ahapụ ya iri oat bran, yist, mmiri ara ehi almond, ngwa nri, soy sauce na mmanụ oliv, na mgbakwunye na tii na-adịghị ụtọ, kọfị na herbs.

Ị nwekwara ike iri akwụkwọ nri ndị na-abụghị starchy, pistachios, cherị, almọnd, walnuts, akwa na anụ grilled.

Ụra na nri protein iji felata kilogram 22 na-enweghị mgbatị ahụ

Ndị ọkachamara n'ihe banyere nri na-edozi ahụ na-ekwu na ịra ụra nke ọma nwere ike inye aka wepụ oke ibu, ma ọ bụrụ na ịchọrọ iwepụ nnukwu abụba, ị ga-agbaso ụra na nri protein iji wepụ nke a. ibu.

N'okwu a, ị nwere ike iji nri na-enyere aka ọkụ abụba, dị ka mkpụrụ osisi grepu, ihe ọṅụṅụ lemon, ginger, na cinnamon.

Nri Protein Sally Fouad

Sally Fouad na-ekwu na ị nwere ike ida kilogram 25 nke ibu

N'ime ọnwa isii ma ọ bụrụ na ị na-agbaso nri protein n'ụzọ ndị a:

nri ụtụtụ

Akwa, agwa, cheese dị obere, salad nwere agwa, yogọt na oat, labneh na zaatar na toki amịpụtara na salad.

nri ehihie

Achịcha ma ọ bụ ọka na ofe na salad.

nri abalị

Ụdị ọ bụla nke protein anụmanụ dị obere na akwụkwọ nri sautéed na-enweghị poteto, ngwaahịa mmiri ara ehi na-adịghị abụba na salad green.

tupu ụra

Yogurt na ihe ọṅụṅụ lemon na-enweghị shuga, na cinnamon ma ọ bụ flaxseed nwere ike ịgbakwunye.

Sally Fouad na-adụ ọdụ iri protein iji meziwanye mmetụta nke satiety ogologo oge o kwere mee yana zere nri ndị nwere abụba, sugars na starches.

Nwee ofe, mmiri, akwụkwọ nri ọhụrụ, na mkpụrụ osisi na-enweghị shuga n'etiti nri ma ọ bụrụ na agụụ na-agụ gị.

Usoro nri protein

Na mmalite nke mmejuputa nri protein, na n'oge nke mbụ, ị nwere ike ịhọrọ nri ndị a:

Nri protein na nkeji nke abụọ

Nri nri protein

Otu n'ime ihe ndị kachasị mkpa na-enweta protein na-edozi ahụ na nri protein bụ agwa na mkpụrụ dịka almọnd, chickpeas na broccoli, bụ ihe niile bụ isi mmalite nke protein protein, ma dị mma maka nri.

Mmetụta nri protein

Ihe mmebi kachasị mkpa nwere ike ịkpata site na ịga n'ihu na nri protein ruo ogologo oge bụ:

• Ha na-ebute mmụba nke ibu dị na akụrụ, ọkachasị ndị mmadụ na-enwekarị nsogbu akụrụ.
• Mmụba ọkwa ketone n'ọbara, nke enwere ike ịhụ na isi ume
• Nri afọ ntachi na nsogbu digestive.
• isi ọwụwa
• dizziness

Nri protein na Ramadan

Ọ ga-ekwe omume ịme nri protein na Ramadan wee rube isi na ndepụta mmachibido iwu na ikike na nri a, mana ọ bụrụ na ike gwụrụ gị na ike gwụrụ gị, ị nwere ike ịgbanwe gaa n'ụdị nri ọzọ dị ka nri ụbọchị na mmiri ara ehi - ọmụmaatụ - ruo ọgwụgwụ nke ọnwa nke Ramadan.

Protein ọ na-atụfu ibu?

Protein na-abawanye mmetụta nke afọ ojuju ma na-ebelata ọchịchọ gị iri nri, nke na-ebelata ọnụ ọgụgụ calorie kwa ụbọchị nke ahụ na-enweta.

Ma ọ bụ na ọ naghị ebuli shuga ọbara na mberede, nke na-ebelata mmepụta insulin.

Protein na abụba nri

Nri protein na abụba bụ ihe kacha ewu ewu n'oge ugbu a, ọkachasị ndị na-arịa oke ibu, n'ihi ikike ya dị elu na-ewepụ gị oke abụba ma kpalie anụ ahụ ọkụ, ọkachasị na mpaghara afọ.

Nri protein na akwụkwọ nri ole ibelata?

N'ọnọdụ mbụ, nri protein na akwụkwọ nri nwere ike ịzọpụta gị ihe dịka kilogram 3-5 kwa izu.

Enwere ike gbanwee ya n'ọnọdụ ụfọdụ iji zọpụta gị site na kilogram kwa ụbọchị n'ọnọdụ ụfọdụ site n'ibelata mkpokọta calorie kwa ụbọchị ka ọ bụrụ naanị calorie 1100.