Ndị na-achọ ifelata na-agbasokarị nri protein na nri ha, n'ihi na ọ na-enyere aka inwe afọ ojuju, nke na-eduga n'ịri calorie ole na ole, ma si otú a na-ebelata ibu. Ọtụtụ mgbe, a na-eri nnukwu protein n'akụkụ obere carbohydrates. N'isiokwu a, anyị ga-akọwa n'ụzọ zuru ezu ihe nri protein bụ, uru ya, nri e kwesịrị iri, ihe ndị nwere ike imerụ ahụ mgbe ị na-eji ya, na ozi ndị ọzọ dị mkpa. Gaa n'ihu na-agụnyere anyị:
Kedu ihe bụ nri protein?
Protein bụ ihe dị mkpa na-edozi ahụ chọrọ maka ahụike mmadụ dịka ọ na-ahụ maka ọtụtụ ọrụ dị mkpa dị mkpa na ahụ, gụnyere hormones, enzymes, na mmezi na mmezi cell.
Ụfọdụ nnyocha na-egosi na ịgbaso nri protein nwere ike inyere gị aka ịkwụsị abụba site na pasent dị mma, na nri protein na-enyekwara aka ibelata agụụ na ịbawanye satiety, na mgbakwunye na ịba ụba metabolism gị na ichekwa oke anụ ahụ.
N'ozuzu, ndị ọkachamara n'ihe banyere nri na-atụ aro ka ị na-eri nri nwere protein dị elu.
Kedu usoro nri protein?
Na mbido, ụkpụrụ nke nri protein bu ụzọ jiri ihe karịrị afọ 20 gara aga Dr. Tran Tian Onye nọ na-achọ atụmatụ ịnwụ ọnwụ nke dị nchebe ma nwee ike ịnweta maka ndị ọrịa ya na nri protein kachasị mma nke na-ewe usoro nke na-ezere abụba nwa oge na-eme ka ọ dịkwuo irè n'ịkụ abụba anụ ahụ.
Ihe na-esonụ bụ nkọwa zuru ezu nke ezigbo nri protein, yana usoro nri protein n'ụzọ zuru ezu:
E kewara nri protein dị mma n'ime akụkụ anọ dị mkpa:
- Nkeji 1: Mbelata ibu
- Oge 2: 14 ụbọchị
- Nkeji 3: Tupu echichi
- Nkeji 4: Nlekọta
Nkeji 1: Mbelata ibu
A na-akpọ akụkụ nke mbụ nke nri protein dị mma, usoro ịbelata ibu, ọ bụ ihe nkịtị ka ị na-agbaso nke a ruo mgbe ị ruru 100% nke atụmatụ a. N'oge usoro a, a na-eme ihe ndị a:
- Protein bara ụba zuru oke nri ụtụtụ.
- Nri protein dị elu zuru oke (225g) nwere iko akwụkwọ nri 2.
- Nri nri protein dị elu.
- Enwere ike iri akwụkwọ nri raw maka nri ehihie na nri abalị.
Na mgbakwunye na nri, ọ na-atụ aro ka ị were ihe mgbakwunye nri ndị a:
- Nri ụtụtụ: 1 capsule nke multivitamin na XNUMX mbadamba potassium
- Nri abalị: 1 multivitamin, 2 calcium na magnesium emeju, na 1 omega-3
- Nri ehihie: Calcium na magnesium
- Na nri niile: 1-2 mgbakwunye enzyme digestive
- Otu ugboro kwa ụbọchị: 2 mgbakwunye antioxidant, XNUMX/XNUMX teaspoon nke ezigbo nnu.
Disclaimer: A ga-azụrịrị mgbakwunye ndị a n'ụlọọgwụ ma ọ bụ ụlọ ahịa ọgwụ akwadoro.
Ịgbaso nri a ga-ebelata calorie nke ukwuu, mana a naghị atụ aro ịme mgbatị ahụ n'ozuzu n'ime izu atọ mbụ nke nri protein n'ihi na ọ nwere ike ịkpata mmetụta ndị na-emerụ ahụ.
Oge 2: ụbọchị iri na anọ (izu 14)
Akụkụ nke abụọ nke ezigbo nri protein, nke na-ewe ụbọchị 14. Oge a na-amalite ozugbo ị ruru ihe mgbaru ọsọ ọnwụ gị.
Nke a ogbo yiri nke mbụ ogbo, ma ọ dị iche nanị site na-eri nri dabeere integrated nri, na-eri 225 grams nke protein na 2 iko nke ahọpụtara akwụkwọ nri - anyị ga-amụta banyere nke a mgbe e mesịrị - na nri abalị bụkwa yiri.
Ihe mgbakwunye nri ị na-ewere na usoro a bụ otu ihe ahụ a kpọtụrụ aha na ngalaba nke mbụ.
Usoro 3: Ndozi ma ọ bụ nkwụsi ike (ụbọchị 14)
Nke a ogbo aims ịkwadebe na ịkwaga na mmezi ogbo (penultimate ogbo), n'ihi na ọ dị nnọọ mfe n'ihi na ihe niile ị ga-eme bụ dochie gị protein-ọgaranya nri nri ụtụtụ na nri dum, na nke a pụtara na ọ gụnyere protein, carbohydrates. na abụba, yana otu mkpụrụ osisi, na mgbakwunye na nke ahụ, ọ dịghị mkpa ka ị were mgbakwunye potassium na nri ụtụtụ.
Nkeji 4: Nlekọta (otu afọ)
Nke a ogbo bụ nke ikpeazụ nke ezigbo protein nri, ọ bụ a mmezi atụmatụ na-adịru otu afọ, ihe mgbaru ọsọ nke a ogbo bụ otú ịnọgide na-enwe arọ na-enwe na-eri nri na ihe nnwere onwe na-enweghị mgbochi. Ọ bụ ezie na usoro a na-ewe ọnwa 12, ị kwesịrị ịgbaso usoro usoro maka ndụ gị n'ozuzu ya.
Enwere ụkpụrụ ndị bụ isi n'oge a nke a ga-agbasorịrị, nke gụnyere:
- Abụba na carbohydrates: Zere iri nri nwere carbohydrates na abụba, dịka ọmụmaatụ, ọ bụrụ na ị na-eri nri nwere abụba na protein na nri, belata oriri carbohydrate.
- Protein: Ị na-eri ọtụtụ gram nke protein kwa ụbọchị dịka ịdị arọ gị si dị ma belata ya na ọkara, dịka ọmụmaatụ, ọ bụrụ na mmadụ ruru kilogram 150, ọ ga-eri protein dị gram 75 kwa ụbọchị.
- Ụbọchị izu ikeỤbọchị a na-enye gị ohere iri nri ndị a na-amachibidokarị n'oge nri protein.
A na-atụkarị aro ka iji ụfọdụ mgbakwunye nri n'oge usoro a, mana ọ bụ nhọrọ.
Kedu uru nri protein bara?
Echiche nke ịgbaso nri protein abụghịzi naanị ndị na-ewu ahụ ma ọ bụ ndị na-eme egwuregwu, mana nke a bụ echiche a ma ama nke ndị mmadụ n'ụwa niile na-agbaso ugbu a. Enwere uru bụ isi maka nri protein dị elu.
Amino acid nke mebere protein dị mkpa ma dị mkpa maka sel ahụ kwesịrị ekwesị, nhazi ọkpụkpụ, na ntu na ntutu isi. Protein bụ akụkụ dị mkpa nke ihe fọrọ nke nta ka ọ bụrụ ọrụ niile dị n'ime ahụ. Nke a bụ uru kachasị mkpa nke nri protein:
- Iji belata calorie.
- Na-abawanye ọkụ calorie kwa ụbọchị.
- Mmụba abụba abụba.
- Inye ike karịa, ọkachasị n'oge mmega ahụ.
- Iji mee ka ọkpụkpụ sie ike ma gbakee ngwa ngwa site na mmerụ ahụ.
- Iji nyere aka ihi ụra nke ọma.
- Maka ndụ ka mma.
Usoro nri protein
Ihe na-esonụ bụ usoro nhazi na atụmatụ maka nri protein, tebụl a dị n'okpuru ebe a na-enye ihe dị ka gram 100 nke protein kwa ụbọchị, agbanyeghị, enwere ike ịhazigharị ego ndị a dịka mkpa gị si dị:
Monday
nri ụtụtụ: XNUMX iberi nke toast (ọka dum) na XNUMX tablespoon nke almond butter na ube.
Nri: Ube oyibo, cheese na salad oroma.
nri abalị: 170 grams nke steak grilled, poteto na zukini.
nsogbu
nri ụtụtụ: Otu smoothie mere na protein ntụ ntụ, otu iko mmiri ara ehi aki oyibo na strawberries.
Nri: 114 grams nke salmon, akwụkwọ nri dị iche iche, mmanụ oliv na apụl cider mmanya.
nri abalị: 114 grams nke ọkụkọ grilled na quinoa na brussels pulitere.
Wenezde
nri ụtụtụ: Oatmeal na otu iko yogọt Greek na otu ụzọ n'ụzọ anọ nke mkpụrụ osisi a kpụrụ akpụ.
Nri: gram 114 nke ọkụkọ awụsara ya na ube oyibo, ose na-acha uhie uhie na peach.
nri abalị: Ụdị anụ ọ bụla, akwụkwọ nri, chili na osikapa agba aja aja.
Tọzdee
nri ụtụtụ: Nsen omelet (akwa 3), obere cheese, ose na-ekpo ọkụ, oliv ojii na oroma.
Nri: Ụdị anụ ọ bụla, akwụkwọ nri, chili na osikapa agba aja aja.
nri abalị114 grams nke azụ, lentil na broccoli.
Fraịde
nri ụtụtụ: Otu iko chiiz ụlọ nwere otu ụzọ n'ụzọ anọ nke obere walnuts chopped, apụl diced na cinnamon.
Nri: 114 grams nke salmon mkpọ tinye ya na Mayonezi dị mma.
nri abalị: Meatballs na ihendori, zukini na tomato.
Satọde
nri ụtụtụ: Nsen 3, otu chiiz na ọkara otu iko poteto diced.
Nri: Meatballs na ihendori, zukini na apụl.
nri abalị: 85 grams nke shrimp fajita na eyịm grilled na mgbịrịgba ose, na XNUMX iko agwa ojii na tortilla ọka.
Sọnde
nri ụtụtụ: Ugu pancakes na nkeji iri na ise iko chopped walnuts kwukwara (n'elu).
Nri: Otu iko yogọt ndị Gris gbakwunyere ya na iko nkeji nkeji iri na ise nke mkpụrụ akụ, agwakọta ya na painiapulu.
nri abalị: 170 grams nke salmon grilled, poteto na akwụkwọ nri.
Disclaimer: Nri niile kwesịrị ịgụnye nri nwere protein nwere nnukwu carbohydrates na abụba dị mma.
Mụta maka mmetụta ndị dị na nri protein
Dị ka e kwuru na mbụ, protein dị ezigbo mkpa, na-enweghị ya, anyị nwere ike ịnwụ ma ọ bụ na-ata ahụhụ site na erighị ihe na-edozi ahụ, nke na-eduga ná nsogbu ahụike siri ike. Agbanyeghị, enwerekwa nsogbu ụfọdụ nwere ike ime site na ịgbaso nri protein, gụnyere:
- Isi ísì ọjọọ: Nri nwere protein dị ka ngwaahịa mmiri ara ehi, anụ na agwa so na nri ndị a na-ahọrọ maka nje bacteria, mgbe a na-enye nje bacteria na protein buru ibu, nke a na-eduga n'ọnụ ọgụgụ ha na-amụba ma na-emepụta oke ihe mkpofu, si otú ahụ na-ebute ume na-achọghị. Ụfọdụ ndị ọkachamara n'ihe banyere nri na New York City kwuru na a ga-ewepụ isi a site n'ịṅụkwu mmiri na iri ọtụtụ akwụkwọ ndụ akwụkwọ ndụ iji merie nsogbu a.
- oke ibu: A maara na ọtụtụ nri bara ụba na protein nwere ọtụtụ calorie, na ngafe na-echekwa ma na-etolite n'ụdị abụba, ya mere nke a nwere ike iduga ibu ibu ka oge na-aga, ya mere ịgbaso nri protein nwere ike ibute nsonaazụ na-adịghị mma mgbe ọ gasịrị. ọ na-abịa ifelata.
- afọ ntachi Ọtụtụ ndị anaghị eri nri zuru oke, ọkachasị mgbe ha na-eri nri nwere protein dị ka anụ na-acha uhie uhie na anụ ọkụkọ, enweghị eriri a nwere ike ịkpata afọ ntachi ma ọ bụ mmegharị afọ afọ mgbe niile, yabụ ndị ọkachamara n'ihe banyere nri na-atụ aro ịbawanye oriri fiber gị ka ị na-aṅụkwu mmiri. nsogbu nke afọ ntachi.
- اMaka afọ ọsịsa: Iri protein n'onwe ya dị mkpa ma dị mkpa, mana ịhọrọ nri edozichara nke nwere protein na abụba yana iri nri e ghere eghe nwere ike mechaa bute afọ ọsịsa, yabụ ị ga-amachi oriri nke esichara na nri e ghere eghe na ngwaahịa mmiri ara ehi nwere oke abụba ka ị na-ebelata. oriri abụba gị.
- Oke ọkọchị: N'ime obere nnyocha e mere n'afọ 2002 banyere ndị na-eme egwuregwu, ka oriri na-edozi ahụ na-abawanye, mmiri na-ebelata, na nchọpụta 2006 ọzọ, e gosipụtara na iri protein buru ibu nwere mmetụta dị nta. mmiri dị n'ime ahụ. Enwere ike ibelata ihe ize ndụ a site n'ịba ụba mmiri gị, karịsịa ma ọ bụrụ na ị bụ onye na-arụsi ọrụ ike.
- Mmebi akụrụ: Ọ bụ ezie na ọnweghị ihe ọmụmụ ekwenyela na nri nwere protein dị elu na-eduga na mmebi akụrụ na ndị ahụike, oke protein nwere ike imerụ ndị nwere ma ọ bụ nwee ọrịa akụrụ. Nke a bụ n'ihi na ụbara nitrogen dị na amino acid nke mejupụtara protein na-eme ka akụrụ na-arụ ọrụ nke ọma iji kpochapụ nitrogen na ihe ndị ọzọ na-eme ka protein metabolism.
- Ihe ize ndụ nke ọrịa cancer na-abawanye:Ọtụtụ nchọpụta ekwenyela na iri ụfọdụ nri bara ụba na protein, ọkachasị anụ na-acha uhie uhie, jikọtara ya na nnukwu nsogbu nke ọtụtụ nsogbu ahụike gụnyere ọrịa kansa dịka eriri afọ, ara na ọrịa prostate.
- ọrịa obi: Iri oke anụ uhie na ngwaahịa mmiri ara ehi zuru oke na nri nwere protein dị elu nwere ike ibute ọrịa obi. Nke a nwere ike ime n'ihi iri nnukwu abụba juru eju na cholesterol ka ibelata ihe ize ndụ a, rie anụ ọkụkọ, azụ, na aki.
- Calcium mfu: Nri protein nwere ike ibute calcium. A na-ejikọta nke a mgbe ụfọdụ na ọkpụkpụ ọkpụkpụ n'ozuzu ya.
Ozi dị mkpa: Ịgbaso usoro anọ nke nri protein a kpọtụrụ aha n'elu nwere ike ibelata mmebi ahụike ọ bụla, gụnyere mfu calcium.
Nri protein nri
Dịka e kwuru na mbụ, protein bụ akụkụ dị mkpa nke nri gị, yabụ gbalịa nri ndị a bara ụba na nri protein.
Nri ọkụkọ esiri esi na ihendori painiapulu
ihe ndị mejupụtara ya:
- Ihe ọṅụṅụ lemon (ihe dị ka 4 lemons)
- Otu ụzọ n'ụzọ anọ iko chopped green coriander.
- 2 ngaji mmanụ oliv na-amaghị nwoke.
- 2 teaspoons mmanụ aṅụ.
- Nnu siri ike.
- 500 grams nke anụ ọkụkọ na-enweghị ọkpụkpụ.
- Obere painiapulu a gbuturu egbutu.
- Cubes nke ube oyibo.
- 1 yabasị uhie, diced.
- ose oji n'ala.
usoro:
N'ime nnukwu efere, jikọta ihe ọṅụṅụ lemon, green coriander, mmanụ, na mmanụ aṅụ, wee tinye nnu.
Tinye ọkụkọ na ngwakọta gara aga ma hapụ ya na refrjiraeto ma ọ dịkarịa ala awa abụọ, ma ọ bụ ọkachamma n'abali.
Kpoo ihe oriri ahụ, fesaa ya na mmanụ ntakịrị, wee kpoo ọkụkọ maka nkeji 8 n'akụkụ abụọ.
Ka ọ dị ugbu a, na nnukwu efere, jikọta painiapulu, ube oyibo, yabasị uhie, ntakịrị ihe ọṅụṅụ lime fọdụrụnụ, na XNUMX teaspoon nke cilantro. Mgbe ahụ tinye nnu na ose oji.
Tinye ihendori a na ọkụkọ obere oge tupu ị na-eje ozi.
Thai style grilled steak na lemon
Nkọwa:
Ọkara iko mmiri ara ehi aki oyibo
Otu ụzọ n'ụzọ anọ iko shuga aki oyibo
2 teaspoons nke lemon bee (ọkacha mma wayo)
2 teaspoons nke Thai azụ ihendori
2 tablespoons nke grated ginger mgbọrọgwụ
500 grams nke beef iberi
Ọkara teaspoon nke nnukwu nnu
usoro:
Tie mmiri ara ehi aki oyibo, shuga aki oyibo, na lemon bee na ihe ọṅụṅụ lemon, ihendori azụ, na ginger.
Tinye anụ ahụ na ngwakọta a, hapụ ya maka awa 12 na friji.
A na-akpọnwụ steaks wee fesa ya na nnu.
Ọ na-etinye ntakịrị mmanụ wee kpoo steaks ozugbo na grill.
Ghichaa anụ ahụ maka ihe dịka nkeji 8, dabere na ọkpụrụkpụ nke steaks.
Hapụ ka ọ dị jụụ ma bee ogologo ogologo.
Jiri osikapa aja aja na akwụkwọ nri na-efe steak.
Achịcha protein maka nri
Achịcha ọka zuru oke nwere ike ịbara ahụike gị uru. Lee ụdị achịcha anọ nwere protein na fiber:
1 - achịcha oat
Oat bụ ọka na-edozi ahụ nke kwesịrị ịgụnye na nri protein gị. Achịcha sitere na oat bara ụba na protein ma nwee oke nri na carbohydrates siri ike, nke ga-eme ka afọ ju gị ogologo oge. ọgaranya protein.
2- Achịcha Quinoa
Achịcha quinoa a enweghị gluten na ọgaranya na protein na carbohydrates dị mgbagwoju anya, na-eme ka ọ dịkwuo mma karịa ọtụtụ achịcha ndị ọzọ. Quinoa bụ otu n'ime nri osisi ole na ole nwere amino acid itoolu niile dị mkpa, yabụ a na-akpọ quinoa dị ka "nri dị ukwuu". Enwere ike ime achịcha Quinoa site na-egweri ya nke ọma iji nweta ntụ ọka quinoa.
3- Rye ọka Rye
Achịcha a na-ewu ewu nke ukwuu n'ụwa, achịcha rye dịkwa mma karịa ọtụtụ ụdị achịcha ndị ọzọ n'ihi nnukwu protein ya, o nwekwara nnukwu eriri, nke na-eme ka ọ bụrụ ezigbo nri protein.
4- Achịcha flaxseed
A na-etinye mkpụrụ flax, nke nwere protein n'ọtụtụ efere, ihe ọṅụṅụ, na desserts.
Akwukwo nri na nri protein
Ị maara na e nwere ọtụtụ akwụkwọ nri bara ụba na protein?! Gbalịa nhọrọ ndị a wee tinye ha n'ime nri protein, mana buru n'uche na ọdịnaya protein nwere ike gbanwee dịka usoro esi edozi akwụkwọ nri. Lee akwụkwọ nri kachasị mkpa maka nri protein:
1- agwa agwa
Ngụkọta pasentị protein kwa iko agwa agwa ndụ ndụ bụ gram 12.92.
Tinye akwụkwọ ndụ akwụkwọ ndụ agwa na salads ma ọ bụ ya na osikapa na nri protein gị.
2- peas green
Ngụkọta pasentị protein kwa iko peas sie bụ gram 8.58.
Akwukwo nri na-atọ ụtọ nke ukwuu ma dị mma, peas akwụkwọ ndụ akwụkwọ ndụ na-aba ụba nke ukwuu ma nwee ike ịbụ mgbakwunye na-atọ ụtọ ma na-atọ ụtọ na ọtụtụ ntụziaka.
3- Ọka edo edo na-atọ ụtọ
Ngụkọta pasentị protein kwa ọka dị ụtọ bụ gram 4.68.
Ọka dị ụtọ na-edozi ahụ ma na-atọ ụtọ, a pụkwara iji ya mee ihe n'ọtụtụ ntụziaka.
4- Nduku
Ngụkọta protein kwa 1 ọkara nduku ụtọ (nke ejiri akpụkpọ anụ mee) gram 4.55.
Nduku nwere ọtụtụ vitamin dị ka (C) na (B6), na ha nwekwara ọgaranya protein.
ndụmọdụGbalịa iri poteto uhie ka iwelie ọdịnaya protein.
5- Asparagus
Ngụkọta protein dị na asparagus kwa iko bụ ihe dịka gram 4.32.
Asparagus bụ otu n'ime akwụkwọ nri kachasị mkpa nke nwere protein, vitamin na folic acid. Enwere ike iri asparagus site na ime ofe asparagus ma ọ bụ anụ ma ọ bụ ọkụkọ.
6 - broccoli
Ngụkọta protein dị na broccoli kwa stalk (esiere) bụ ihe dịka gram 4.28.
Broccoli bụ otu n'ime akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ kacha mma nke nwere vitamin C na K, yana protein na eriri.
ndụmọdụGbalịa iri broccoli na-ewepụghị osisi ahụ.
7- Ube oyibo
Ngụkọta protein dị na ube oyibo kwa mkpụrụ osisi nwere ọkara bụ gram 4.02.
Ube oyibo bụ ezigbo ahụ ike ma baa uru nke bara ụba na protein na abụba dị mma. Gbalịa ịgbakwunye ube oyibo na salads gị, ma ọ bụ mee ube oyibo puree ma tinye ya na achịcha gị.
Mkpụrụ osisi na nri protein
Ọ dị mkpa ịmegharị nri ndị nwere protein dị iche iche iji felata, ya mere enwere ụfọdụ mkpụrụ osisi na-agụnye pasent protein dị mma ma bara uru maka nri.
- Guava: Mkpụrụ nke nwere nnukwu protein, antioxidants, na vitamin C. 100 grams nke guava nwere gram 2.6 nke protein, na potassium dị na guava na-enyere aka ịchịkwa ọbara mgbali elu, na mgbakwunye na ụbara fiber, nke na-eme ka ọ dị mma maka ya. ndị ọrịa mamịrị na ndị nwere ọrịa shuga ha chọrọ ifelata.
- Aprịkọt: Otu n'ime mkpụrụ osisi kachasị mma maka iri nri yana ọgaranya protein, apricots dị ntakịrị na calorie, ma ọgaranya na fiber, na mgbakwunye na nwere pasent beta-carotene dị elu. 100 grams nke apricots nwere protein gram 1.40, na apricots. enwere ike iri ya ọhụrụ ma ọ bụ akpọnwụwo.
- اmaka plums: 100 grams nke plum a mịrị amị nwere gram 2.20 nke protein, yana ọ bara ụba nke ukwuu na vitamin A, yabụ ụfọdụ ndị dọkịta na-akwado iri prunes maka ndị na-eri nri ma ọ bụ ndị ọrịa shuga 2.
- Jackfruit: Ụdị mkpụrụ osisi Asia a nwere vitamin B6 dị elu, nke bụ ihe na-edozi ahụ dị mkpa maka protein metabolism, na jackfruit nwere oke pasent nke eriri na-enye gị afọ ojuju ogologo oge n'enweghị agụụ, ya mere jackfruit bụkwa mkpụrụ bara uru maka ya. na-eri nri..
Nri protein osisi
Ndị a bụ nri osisi na-abụghị protein maka nri:
- Ero: ero na-ejupụta na pasentị dị elu nke protein, n'agbanyeghị na ọ nweghị mkpụrụ ndụ protein zuru ezu, nke na-eme ka anyị na-atụfu amino acid nke anụ ahụ enweghị ike imepụta; Mgbe ị na-eri ero, ọ dị mkpa ijikọta ha na nri ndị na-emepụta amino acid na-efu, dị ka broccoli ma ọ bụ ọka.
- Akwụkwọ nri: Anyị maara nke ọma na akwụkwọ nri bụ otu n'ime akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ na-edozi ahụ nke kwesịrị iri. .
- brọkọlị: N'ịbụ nke bara ọgaranya na protein na enweghị abụba ma ọ bụ kalori, broccoli bụ otu n'ime nri osisi kachasị mma, ọgaranya na vitamin, mineral na antioxidants, nke na-eme ka nri a bara uru karịsịa maka iri nri na ịkwalite ahụike ahụ.
Nnwale nri protein
Ọtụtụ nri nwere protein dị elu bara ụba na vitamin na mineral, mana ịhọrọ ụdị protein kwesịrị ekwesị dị mkpa mgbe ị na-agbaso nri protein.Nchọpụta na-egosi na itinye protein dị elu na-agafeghị oke na nri ọ bụla nwere ike inye usoro dị irè maka ichekwa akwara. uka.
Protein ka bụ nhọrọ ziri ezi maka njikwa ibu, na akwụkwọ nyocha na Canadian Journal of Science, ndị nchọpụta na-elekwasị anya na protein dị ka akụkụ dị mkpa nke nri dị mma; Protein na-enyere aka idobe ndụ gị na oke ahụ gị, mana ọ bụrụkwa na ejikọtara ya na mmega ahụ zuru oke, ọ na-arụpụta nsonaazụ ahụike na uru dị ukwuu.
Nri protein ole kwa izu?
Nri nwere protein na atụmatụ nri ụbọchị 7 (dị ka ekwuru na mbụ) nwere ike inyere gị aka ịkwụsị ibu site na 1 n'arọ - 2 n'arọ kwa izu.
Nri protein na-achọ ibelata calorie ma nyere gị aka inwe ume na inwe mmetụta zuru oke ruo ogologo oge, ma echefula na nri nwere eriri nwere ike inyere gị aka ifelata ngwa ngwa.
Ihe ị na-ekwesịghị ileghara anya mgbe ị na-eji nri protein
Nke a bụ ihe kachasị mkpa ịmara mgbe ị na-eji nri protein:
Na-eme ka afọ ju gị ogologo oge ma na-achịkwa agụụ: Dịka e kwuru na mbụ, nri protein dị elu nwere ike inye aka ịchịkwa ibu. Protein bụkwa maka ibelata ghrelin, homonụ na-ahụ maka ịkwalite mmetụta nke afọ ojuju, yana nri protein nwere ike inye aka belata abụba afọ.
Nri nwere protein dị elu abụghị naanị iwulite akwaraA na-ejikọta protein dị elu na ịmepụta ahụ ike, Otú ọ dị, ahụ nwere ike irite uru n'ụzọ dị iche iche site n'ịba ụba protein gị, ọ bụghị naanị maka ịmepụta ahụ ike. Dị ka e kwuru n'elu, nri nwere protein dị elu nwere ike inye aka na ọnwụ dị arọ, mana ọ bụ naanị obere oge.
Ọ dịghị mma maka onye ọ bụla: N'agbanyeghị uru ahụike nke nri protein, ọ naghị adabara mmadụ niile, ọkachasị ndị na-arịa ọbara mgbali elu na ọrịa shuga, na mgbakwunye na ụmụaka, ụmụ nwanyị dị ime, na ụmụ nwanyị na-enye nwa. Ya mere, ị ga-agakwuru dọkịta tupu ị na-eso nri protein maka ọnwụ arọ.
